Utilizing CR900 Heart Rate Features

Hand Pulse Grips

Your CR900 recumbent bike has built-in hand pulse grips on the handles located on either side of the seat. 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 be 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 Program

To start the Heart Rate Program, follow the instructions below. 

1. Press the HR button then press the Enter button.
2. The message window will ask you to enter your Age. You may enter your Age, using the Up/Down buttons or the numeric button pad, then press the Enter button to accept the new number and proceed on to the next screen.
3. You are now asked to enter your Weight. You may adjust the Weight number using the Up/Down buttons or the numeric button pad, then press Enter to continue.
4. Next is Time. You may adjust the Time and press Enter to continue.
5. Now you are asked to adjust your target Heart Rate. This is the heart rate level you will try to maintain during the program. Adjust the value and then press Enter.
6. Now you are finished editing the settings and can begin your workout by pressing the Start button. You can also go back and modify your settings by pressing the Enter button. Note: At any time during the editing of data you can press the Stop button to go back one level, or screen.
7. If you want to increase or decrease the resistance at any time during the program press the Up/Down button. This will allow you to change your target heart rate at any time during the program.
8. The program will automatically increase or decrease the amount of resistance, depending on whether your heart rate is above or below your target.
9. During the HR program you will be able to scroll through the data in the Message Window by pressing the adjacent Display button.

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.