User's Manual

MXR20_XUR_XIR_XER_Console_OM_r1_0_A.indd 14-15
10/2/20 1:32 PM
TARGET HEART RATE
The first step in knowing the right intensity for your training is to find out your maximum heart rate
(max HR = 211 (0.64 × Age). The age-based method provides an average statistical prediction of
your max HR and is a good method for the majority of people, especially those new to heart rate
training. The most precise and accurate way of determining your individual max HR is to have it
clinically tested by a cardiologist or exercise physiologist through the use of a maximal stress test.
If you are over the age of 40, overweight, have been sedentary for several years or have a history of
heart disease in your family, clinical testing is recommended.
This chart gives examples of the heart rate range for a 30-year-old exercising at 5 different heart rate
zones. For example, a 30-year-old’s max HR is 211 (0.64 x 30) = 192 BPM and 90% max HR is 192 ×
0.9 = 173 BPM.
USING THE HEART RATE FUNCTION
The heart rate function on this product is not a medical device. While heart rate grips can provide a relative estimation of your actual heart rate, they should not be relied on when accurate
readings are necessary. Some people, including those in a cardiac rehab program, may benefit from using an alternate heart rate monitoring system like a chest or wrist strap. Various
factors, including movement of the user, may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an exercise aid in determining heart rate trends in
general. Please consult your physician.
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your
heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may experience an
erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.
WARNING!
Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint, stop exercising immediately.
15
PROGRAMS CHARTS
SPRINT 8 - A50
SPRINT 8 - A30
14
SEGMENT
WARM
UP
1
2
3
4
5
6
7
8
COOL
DOWN
TIME
3:00
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
2:30
Level 1
Resistance
1
3
1
3
1
4
1
4
1
6
1
6
1
6
1
6
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 2
Resistance
1
4
1
4
1
5
1
5
1
7
1
7
1
7
1
7
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 3
Resistance
1
5
1
5
1
6
1
6
1
8
1
8
1
8
1
8
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 4
Resistance
1
6
1
6
1
7
1
7
1
9
1
9
1
9
1
9
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 5
Resistance
1
7
1
7
1
8
1
8
1
10
1
10
1
10
1
10
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 6
Resistance
2
8
2
8
2
9
2
9
2
11
2
11
2
11
2
11
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 7
Resistance
2
9
2
9
2
10
2
10
2
12
2
12
2
12
2
12
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 8
Resistance
2
10
2
10
2
11
2
11
2
13
2
13
2
13
2
13
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 9
Resistance
2
11
2
11
2
12
2
12
2
14
2
14
2
14
2
14
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level10
Resistance
2
12
2
12
2
13
2
13
2
15
2
15
2
15
2
15
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level11
Resistance
2
13
2
13
2
14
2
14
2
16
2
16
2
16
2
16
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level12
Resistance
2
14
2
14
2
15
2
15
2
17
2
17
2
17
2
17
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level13
Resistance
2
15
2
15
2
16
2
16
2
18
2
18
2
18
2
18
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level14
Resistance
2
16
2
16
2
17
2
17
2
19
2
19
2
19
2
19
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level15
Resistance
2
17
2
17
2
18
2
18
2
20
2
20
2
20
2
20
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level16
Resistance
3
18
3
18
3
19
3
19
3
21
3
21
3
21
3
21
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level17
Resistance
3
19
3
19
3
20
3
20
3
22
3
22
3
22
3
22
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level18
Resistance
3
20
3
20
3
21
3
21
3
23
3
23
3
23
3
23
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level19
Resistance
3
21
3
21
3
22
3
22
3
24
3
24
3
24
3
24
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level20
Resistance
3
22
3
22
3
23
3
23
3
25
3
25
3
25
3
25
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
SEGMENT
WARM
UP
1
2
3
4
5
6
7
8
COOL
DOWN
TIME
3:00
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
1:30
0:30
2:30
Level 1
Resistance
1
2
1
2
1
2
1
2
1
3
1
3
1
3
1
3
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 2
Resistance
1
2
1
2
1
3
1
3
1
4
1
4
1
4
1
4
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 3
Resistance
1
3
1
3
1
4
1
4
1
5
1
5
1
5
1
5
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 4
Resistance
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
30
0
Level 5
Resistance
1
4
1
4
1
5
1
5
1
6
1
6
1
6
1
6
1
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 6
Resistance
2
5
2
5
2
6
2
6
2
6
2
6
2
6
2
6
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 7
Resistance
2
6
2
6
2
6
2
6
2
7
2
7
2
7
2
7
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 8
Resistance
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
Incline
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
40
0
Level 9
Resistance
2
6
2
6
2
7
2
7
2
8
2
8
2
8
2
8
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level10
Resistance
2
7
2
7
2
8
2
8
2
9
2
9
2
9
2
9
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level11
Resistance
2
8
2
8
2
9
2
9
2
10
2
10
2
10
2
10
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level12
Resistance
2
9
2
9
2
10
2
10
2
10
2
10
2
10
2
10
2
Incline
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
50
0
Level13
Resistance
2
9
2
9
2
10
2
10
2
10
2
10
2
10
2
10
2
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level14
Resistance
2
10
2
10
2
10
2
10
2
11
2
11
2
11
2
11
2
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level15
Resistance
2
11
2
11
2
12
2
12
2
13
2
13
2
13
2
13
2
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level16
Resistance
3
11
3
11
3
12
3
12
3
13
3
13
3
13
3
13
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level17
Resistance
3
12
3
12
3
13
3
13
3
14
3
14
3
14
3
14
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level18
Resistance
3
13
3
13
3
14
3
14
3
14
3
14
3
14
3
14
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level19
Resistance
3
14
3
14
3
14
3
14
3
15
3
15
3
15
3
15
3
Incline
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
60
0
Level20
Resistance
3
14
3
14
3
15
3
15
3
16
3
16
3
16
3
16
3
Incline
0
60
10
60
10
60
10
60
10
60
10
60
10
60
10
60
0
TargetHeart Rate Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90 100%
< 5
min
173 192 BPM
Fitpersonsandforathletic
training
HARD
80
90%
2 10
min
154 173 BPM
Shorter workouts
MODERATE
70 80%
10 40
min
134
154 BPM
Moderately long workouts
LIGHT
60
70%
40 80
min
115 134 BPM
Longer and frequently repeated
shorter exercises
VERY LIGHT
50 60%
20 40
min
96
115 BPM
Weight management and
active recovery
ENGLISH
ENGLISH
Console
Supported Heart Rate Protocols
XER
Bluetooth
XIR
Bluetooth
XUR
Bluetooth