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Target Heart Rate - Matrix XR Manual De Usuario

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PROGRAMS CHARTS
SPRINT 8 - A50
SEGMENT
WARM
1
2
3
4
5
6
UP
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
Resistance
1
3
1
3
1
4
1
4
1
6
1
6
Level 1
Incline
0
30
0
30
0
30
0
30
0
30
0
30
Resistance
1
4
1
4
1
5
1
5
1
7
1
7
Level 2
Incline
0
30
0
30
0
30
0
30
0
30
0
30
Resistance
1
5
1
5
1
6
1
6
1
8
1
8
Level 3
Incline
0
30
0
30
0
30
0
30
0
30
0
30
Resistance
1
6
1
6
1
7
1
7
1
9
1
9
Level 4
Incline
0
30
0
30
0
30
0
30
0
30
0
30
Resistance
1
7
1
7
1
8
1
8
1
10
1
10
Level 5
Incline
0
30
0
30
0
30
0
30
0
30
0
30
Resistance
2
8
2
8
2
9
2
9
2
11
2
11
Level 6
Incline
0
40
0
40
0
40
0
40
0
40
0
40
Resistance
2
9
2
9
2
10
2
10
2
12
2
12
Level 7
Incline
0
40
0
40
0
40
0
40
0
40
0
40
Resistance
2
10
2
10
2
11
2
11
2
13
2
13
Level 8
Incline
0
40
0
40
0
40
0
40
0
40
0
40
Resistance
2
11
2
11
2
12
2
12
2
14
2
14
Level 9
Incline
0
40
0
40
0
40
0
40
0
40
0
40
Resistance
2
12
2
12
2
13
2
13
2
15
2
15
Level 10
Incline
0
40
0
40
0
40
0
40
0
40
0
40
Resistance
2
13
2
13
2
14
2
14
2
16
2
16
Level 11
Incline
0
50
0
50
0
50
0
50
0
50
0
50
Resistance
2
14
2
14
2
15
2
15
2
17
2
17
Level 12
Incline
0
50
0
50
0
50
0
50
0
50
0
50
Resistance
2
15
2
15
2
16
2
16
2
18
2
18
Level 13
Incline
0
50
0
50
0
50
0
50
0
50
0
50
Resistance
2
16
2
16
2
17
2
17
2
19
2
19
Level 14
Incline
0
50
0
50
0
50
0
50
0
50
0
50
Resistance
2
17
2
17
2
18
2
18
2
20
2
20
Level 15
Incline
0
50
0
50
0
50
0
50
0
50
0
50
Resistance
3
18
3
18
3
19
3
19
3
21
3
21
Level 16
Incline
0
60
0
60
0
60
0
60
0
60
0
60
Resistance
3
19
3
19
3
20
3
20
3
22
3
22
Level 17
Incline
0
60
0
60
0
60
0
60
0
60
0
60
Resistance
3
20
3
20
3
21
3
21
3
23
3
23
Level 18
Incline
0
60
0
60
0
60
0
60
0
60
0
60
Resistance
3
21
3
21
3
22
3
22
3
24
3
24
Level 19
Incline
0
60
0
60
0
60
0
60
0
60
0
60
Resistance
3
22
3
22
3
23
3
23
3
25
3
25
Level 20
Incline
0
60
0
60
0
60
0
60
0
60
0
60
88
MXR20_XR_Console_OM_r1_1_B.indd 88-89
MXR20_XR_Console_OM_r1_1_B.indd 88-89
SPRINT 8 - A30
7
8
COOL
SEGMENT
WARM
1
2
3
4
DOWN
UP
2:30
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
1
6
1
6
1
Resistance
1
2
1
2
1
2
1
2
Level 1
0
30
0
30
0
Incline
0
30
0
30
0
30
0
30
1
7
1
7
1
Resistance
1
2
1
2
1
3
1
3
Level 2
0
30
0
30
0
Incline
0
30
0
30
0
30
0
30
1
8
1
8
1
Resistance
1
3
1
3
1
4
1
4
Level 3
0
30
0
30
0
Incline
0
30
0
30
0
30
0
30
1
9
1
9
1
Resistance
1
4
1
4
1
5
1
5
Level 4
0
30
0
30
0
Incline
0
30
0
30
0
30
0
30
1
10
1
10
1
Resistance
1
4
1
4
1
5
1
5
Level 5
0
30
0
30
0
Incline
0
40
0
40
0
40
0
40
2
11
2
11
2
Resistance
2
5
2
5
2
6
2
6
Level 6
0
40
0
40
0
Incline
0
40
0
40
0
40
0
40
2
12
2
12
2
Resistance
2
6
2
6
2
6
2
6
Level 7
0
40
0
40
0
Incline
0
40
0
40
0
40
0
40
2
13
2
13
2
Resistance
2
6
2
6
2
7
2
7
Level 8
0
40
0
40
0
Incline
0
40
0
40
0
40
0
40
2
14
2
14
2
Resistance
2
6
2
6
2
7
2
7
Level 9
0
40
0
40
0
Incline
0
50
0
50
0
50
0
50
2
15
2
15
2
Resistance
2
7
2
7
2
8
2
8
Level 10
0
40
0
40
0
Incline
0
50
0
50
0
50
0
50
2
16
2
16
2
Resistance
2
8
2
8
2
9
2
9
Level 11
0
50
0
50
0
Incline
0
50
0
50
0
50
0
50
2
17
2
17
2
Resistance
2
9
2
9
2
10
2
10
Level 12
0
50
0
50
0
Incline
0
50
0
50
0
50
0
50
2
18
2
18
2
Resistance
2
9
2
9
2
10
2
10
Level 13
0
50
0
50
0
Incline
0
60
0
60
0
60
0
60
2
19
2
19
2
Resistance
2
10
2
10
2
10
2
10
Level 14
0
50
0
50
0
Incline
0
60
0
60
0
60
0
60
2
20
2
20
2
Resistance
2
11
2
11
2
12
2
12
Level 15
0
50
0
50
0
Incline
0
60
0
60
0
60
0
60
3
21
3
21
3
Resistance
3
11
3
11
3
12
3
12
Level 16
0
60
0
60
0
Incline
0
60
0
60
0
60
0
60
3
22
3
22
3
Resistance
3
12
3
12
3
13
3
13
Level 17
0
60
0
60
0
Incline
0
60
0
60
0
60
0
60
3
23
3
23
3
Resistance
3
13
3
13
3
14
3
14
Level 18
0
60
0
60
0
Incline
0
60
0
60
0
60
0
60
3
24
3
24
3
Resistance
3
14
3
14
3
14
3
14
Level 19
0
60
0
60
0
Incline
0
60
0
60
0
60
0
60
3
25
3
25
3
Resistance
3
14
3
14
3
15
3
15
Level 20
0
60
0
60
0
Incline
0
60
10
60
10
60
10
60
10

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
5
6
7
8
COOL
DOWN
training. The most precise and accurate way of determining your individual max HR is to have it
2:30
clinically tested by a cardiologist or exercise physiologist through the use of a maximal stress test.
1
3
1
3
1
3
1
3
1
If you are over the age of 40, overweight, have been sedentary for several years or have a history of
0
30
0
30
0
30
0
30
0
heart disease in your family, clinical testing is recommended.
1
4
1
4
1
4
1
4
1
0
30
0
30
0
30
0
30
0
This chart gives examples of the heart rate range for a 30-year-old exercising at 5 different heart rate
1
5
1
5
1
5
1
5
1
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
30
0
30
0
30
0
30
0
0.9 = 173 BPM.
1
6
1
6
1
6
1
6
1
0
30
0
30
0
30
0
30
0
1
6
1
6
1
6
1
6
1
0
40
0
40
0
40
0
40
0
2
6
2
6
2
6
2
6
2
0
40
0
40
0
40
0
40
0
2
7
2
7
2
7
2
7
2
0
40
0
40
0
40
0
40
0
USING THE HEART RATE FUNCTION
2
8
2
8
2
8
2
8
2
0
40
0
40
0
40
0
40
0
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
2
8
2
8
2
8
2
8
2
0
50
0
50
0
50
0
50
0
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
2
9
2
9
2
9
2
9
2
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
0
50
0
50
0
50
0
50
0
general. Please consult your physician.
2
10
2
10
2
10
2
10
2
0
50
0
50
0
50
0
50
0
2
10
2
10
2
10
2
10
2
0
50
0
50
0
50
0
50
0
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
2
10
2
10
2
10
2
10
2
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
0
60
0
60
0
60
0
60
0
erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.
2
11
2
11
2
11
2
11
2
0
60
0
60
0
60
0
60
0
2
13
2
13
2
13
2
13
2
WARNING!
0
60
0
60
0
60
0
60
0
3
13
3
13
3
13
3
13
3
Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint, stop exercising immediately.
0
60
0
60
0
60
0
60
0
3
14
3
14
3
14
3
14
3
0
60
0
60
0
60
0
60
0
3
14
3
14
3
14
3
14
3
Console
Supported Heart Rate Protocols
0
60
0
60
0
60
0
60
0
3
15
3
15
3
15
3
15
3
XR
Bluetooth
0
60
0
60
0
60
0
60
0
3
16
3
16
3
16
3
16
3
60
10
60
10
60
10
60
0
Workout
Example THR
Your
Target Heart Rate Zone
Recommended For
Duration
Zone (age 30)
THR Zone
VERY HARD
Fit persons and for athletic
< 5
173 – 192 BPM
min
90 – 100%
training
HARD
2 – 10
154 – 173 BPM
Shorter workouts
min
80 – 90%
MODERATE
10 – 40
134 – 154 BPM
Moderately long workouts
min
70 – 80%
LIGHT
Longer and frequently repeated
40 – 80
115 – 134 BPM
min
60 – 70%
shorter exercises
VERY LIGHT
Weight management and
20 – 40
96 – 115 BPM
min
50 – 60%
active recovery
89
1/4/21 2:16 PM
1/4/21 2:16 PM

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