User's Manual

Page 25
B. Determine your fitness goal:
1. Base - individuals just starting their workout
program need to build up to this level gradually.
2. Endurance
3. Strength
4. Speed
5. Power
C. Based on your fitness goal, determine the specific
percentage of the workout time (not including warm
up and cool down) needed in each of the following
heart zones to achieve your fitness goal:
Base
10% healthy heart 50-60% MHR
75% temperate 60-70% MHR
15% aerobic 70-80% MHR
Endurance
5% healthy heart 50-60% MHR
20% temperate 60-70% MHR
70% aerobic 70-80% MHR
5% threshold 80-90% MHR
Strength
15% temperate 60-70% MHR
75% aerobic 70-80% MHR
10% threshold 80-90% MHR
Speed
80% aerobic 70-80% MHR
10% threshold 80-90% MHR
10% redline 90-100% MHR
Peak
75% aerobic 70-80% MHR
15% threshold 80-90% MHR
10% redline 90-100% MHR