Using the Pulse Grip Feature
The pulse (heart rate) readout will display your current heart rate in beats per minute during your workout. You must use both stainless steel sensors on the handlebar or a heart rate monitor (sold separately) to display your pulse. Pulse value displays anytime the upper display is receiving a pulse signal.
Heart Rate Control Program
The Heart Rate Control (HR) program use your bike's resistance system to control your heart rate. Increases and decreases in resistance affect heart rate much more efficiently than changes in speed alone. The HR program automatically adjusts resistance levels gradually to achieve 65% of the user's target heart rate. Your heart rate setting is automatically calculated during the setup mode when you enter your age. Learn more about calculating your target heart rate here.
To start the heart rate program, follow the instructions below.
- From the list of available programs, press the HEART RATE (HR) button and then press ENTER to modify or START to immediately begin the program with default settings.
- The console display will show “Adjust Time then press ENTER." Use the +/- and fast/slow buttons to adjust the time. After setting a time, press ENTER.
- The console display will prompt you to enter age. Use the +/- buttons to adjust. Press ENTER once adjusted.
- The console display will prompt you to enter body weight. Use the +/- buttons to adjust. Press ENTER once adjusted.
- The console display will prompt you to enter your target heart rate. Use the +/- buttons to adjust. Press ENTER once adjusted.
- Press START to begin your workout or ENTER to modify. Press STOP to return to the previous screen.
Cardio Program
This program presents a quick progression up to near maximum resistance level (default or user input level). It has slight fluctuations up and down to allow your heart rate to elevate, and then recover repeatedly, before beginning a quick cool down. This will build up your heart muscle and increase blood flow and lung capacity.
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)
Fit Test Program
The Fit Test is based on the YMCA protocol, which is a sub-maximal VO2 test based on your heart rate. The test consists of up to 4 stages. The resistance level increases at the end of each stage until you reach 85% of the projected maximum heart rate or 2 consecutive stages over 110 beats per minute. You will receive a score after the test is completed. Note: Use a heart rate strap for best results.
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.
