Training tools programs, Eart, Ontrol – Star Trac Pro Upright Bike User Manual
Page 23: Rograms
STAR TRAC PRO BIKES O
WNER
’
S
G
UIDE
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5. If desired, you can use the personal fan during your workout (see “Using the Personal Fan” for details).
6. You can adjust the resistance L
EVEL
during the program, using either of the following methods:
■
Use the
keys to enter a resistance level (from 1 to 20). When the desired level has been entered, press the
key to confirm the resistance level.
■
Press the
or
key, as desired, to increase or decrease the resistance L
EVEL
in 1 unit increments.
7. You can scroll through workout data during the program (see “Viewing Workout Data During a Program” for details).
8. If you wish to pause the program, stop pedaling. The bike will enter pause mode and display your workout results for one
entire cycle.
9. When you have reached your workout goal, the bike enters the Cooldown cycle (see “Cooldown Cycle” for details). If you
wish to exit the program before you have reached your workout goal, stop pedaling and allow the Pause timer to expire.
TRAINING TOOLS PROGRAMS
The T
RAINING
T
OOLS
programs include the H
EART
R
ATE
C
ONTROL
and W
ATTS
C
ONTROL
programs, and the F
IT
T
EST
program. When
using the H
EART
R
ATE
C
ONTROL
programs, use of the heart rate strap (rather than the heart rate grips) is recommended.
H
EART
R
ATE
C
ONTROL
P
ROGRAMS
T
RAINING
T
OOLS
offers both a Dynamic Heart Rate Control program and a Constant Heart Rate Control program.
NOTE:
For best results, use a heart rate strap. If user is wearing a heart rate strap, the bike will automatically use the data from
the heart rate strap.
To operate the Dynamic Heart Rate Control pro-
gram:
This heart rate feature is designed to gradually elevate
your heart rate to the upper end of your selected training
range, then gradually decrease your heart rate to the
lower end of your selected training range by dynamically
controlling pedaling resistance. During the workout, this
cycle will repeat several times until the time goal is com-
plete, creating an interval training effect that is cus-
tomized to the user’s desired heart rate training range.
During program setup, there must be at least an 18 BPM
difference between the lower heart rate limit and upper
heart rate limit to ensure an interval workout.
By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will adapt to
the increases in demand by utilizing stored calories for energy more effectively. Dynamic Heart Rate Control may potentially
result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more
effective in training the body to remove excess lactic acid from the muscles.
1. Mount the bike (please refer to “S
EAT
A
DJUSTMENTS
” section), begin pedaling, and press the
key.
2. You are prompted to select the desired T
RAINING
T
OOLS
program. Press the
key to select the Heart Rate Control pro-
gram, then press the
key when prompted to select Interval Heart Rate Control.
3. You are prompted to enter your weight. The bike displays a default weight of 155 pounds (70 kg). You may enter any
weight from 0 to 350 pounds (0 to 159 kg).
■
Use the
keys to enter your current weight; or press the
or
key, as necessary, to increase or decrease
the displayed weight in 1 pound (or 1 kg) increments.
■
When your correct weight has been entered, press the
key to accept the displayed value.
4. You are prompted to enter a time goal. The bike displays a default time of 20 minutes. You may enter any time from 5 to
99 minutes.
■
Use the
keys to enter the desired time goal, or press the
or
key, as necessary, to increase or decrease
the displayed value in 1 minute increments.
■
When your desired time goal has been entered, press the
key to accept the displayed value.
To calculate your training zone, use the following formulas:
(theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level
_____________________x 0.75 = ___________________________
Your Theoretical Max Training Range Upper Limit
Heart Rate Training Range Lower Level
_____________________x 0.60 = ___________________________
Your Theoretical Max Training Range Lower Limit
NOTE:
Calculating your theoretical maximum heart rate using
age is an approximation. For more information, please contact a
fitness professional or doctor.