Hand Pulse Grips
Your CU800 upright bike has built-in hand pulse grips located on the handles next to either side of the console. To monitor your heart rate, simply grasp both hand pulse grips ensuring steady contact is made between your hands and the metal contact pads for at least 10 seconds. Once the machine has detected your pulse, the heart rate will display in the “Pulse” section on your screen.
Using the Pulse Display
The pulse (heart rate) readout will display your current heart rate in beats per minute during your workout. You must use the hand pulse grips or a heart rate monitor (sold separately). Pulse value displays anytime the upper display is receiving a pulse signal.
Heart Rate Control Programs
To start a Heart Rate Program, follow the instructions below.
- Press the PROGRAM key, then use the arrows to cycle through the available programs. Press ENTER to choose the desired heart rate program (65% or 80% ).
- You will now be prompted to enter your age. You may enter your age, using the up/down arrow keys, then press the ENTER key to accept and proceed on to the next screen.
- You will now be prompted to enter your weight. You may adjust your weight number using the up/down arrow keys, then press ENTER to continue.
- You will now be prompted to adjust the workout session length of time. You may adjust the time using the arrow keys and press ENTER to continue.
- You will now be prompted to set your target heart rate level. This is the heart rate level you will try to maintain during the program. Adjust the value and then press ENTER to continue.
- Now you are finished editing the settings and can begin your workout by pressing the START key. You can also go back and modify your settings by pressing the ENTER key. Note: At any time during the editing of data, you can press the STOP key to return to the previous setting.
- If you want to increase or decrease the resistance at any time during the program, press the level up/ down arrow keys. This will allow you to change your target heart rate at any time during the program.
- The program will automatically increase or decrease the amount of resistance, depending on whether your heart rate is above or below your target.
After selecting your target heart rate, the program will attempt to keep you at or within 3-5 heartbeats per minute of this value. Follow the prompts that display on the console to maintain your selected heart rate value.
Calculating Your Target Heart Rate
To determine the target heart rate zone in which you wish to train, you must first determine your predicted maximum heart rate. After determining your predicted maximum heart rate, you must determine the effective heart rate range for your specific cardiovascular goals. Your target heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your maximum heart rate is the zone that burns fat, while 80% is for strengthening the cardiovascular system. This 60% to 80% range is the zone to stay in for maximum benefit.
Your target training zone heart rate can be calculated by using the following formula:
220 - (your age) = maximum heart rate
(maximum heart rate) x .6 = 60% of maximum heartbeats per minute
(maximum heart rate) x .8 = 80% of maximum heartbeats per minute
For someone who is 40 years old, their predicted target heart rate zone is calculated as follows:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
Heart Rate and the Rate of Perceived Exertion
The Rate of Perceived Exertion (RPE), also known as the Borg Scale, was developed by Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon how you feel or the perception of your effort.
In addition to monitoring your heart rate to understand your target training zone, listening to your body during workouts also has a lot of advantages. There are more variables involved in how hard you should workout other than just heart rate. Your stress level, physical health, emotional health, temperature, humidity, the time of day, the last time you ate, and what you ate all contribute to the intensity at which you should workout.
You can get an approximate heart rate level for each rating by simply adding a zero to each rating. For example, a rating of 12 will result in an approximate heart rate of 120 beats per minute. Your RPE will vary depending on stress, temperature, diet, etc. If your body is strong and rested, you will feel strong and your pace will feel comfortable. When your body is in this condition, you are able to train harder and your RPE will support this. If you are feeling tired and sluggish, it is because your body needs a break. In this condition, your pace will feel difficult. Again, this will show up in your RPE and you will train at the proper level for that day.