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ALL
MODELS
Target Heart
Rate Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90 100%
< 5 min 171 190 bpm Fit persons and for athletic training
HARD
80 90%
2 – 10 min 152 171 bpm Shorter workouts
MODERATE
70 80%
10 – 40 min 133 152 bpm Moderately long workouts
LIGHT
60 70%
40 – 80 min 114 133 bpm
Longer and frequently repeated shorter
exercises
VERY LIGHT
50 60%
20 – 40 min 104 114 bpm Weight management and active recovery
89 5K & 10K: Walk a series of alternating incline levels. Distance based goal with 4 difficulty levels to choose from. Distance
shown as kilometers. Segments repeat until distance is reached.
10 PACER PARAGON 6 ONLY: Trains you to run at a steady “race pace. Enter in the distance plus the time limit, and the
program calculates a steady pace.
HEART RATE TRAINING
The first step in knowing the right intensity for your
training is to find out your maximum heart rate (max
HR = 220 – your 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-olds max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
Segments Warm-Up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Cool Down
Time 4:00 min 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 0.16 km 4:00 min
Level 1 0 0.5 1 3 1 3 2 3 2 3.5 2 3 2 3 1 3 1 0.5 0
Level 2 0 0.5 1 3 2 3 2 3 2.5 3.5 2.5 3 2 3 2 3 1 0.5 0
Level 3 0.5 1 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4 2.5 3.5 2.5 3.5 1.5 3.5 1.5 1 0.5
Level 4 0.5 1 1.5 3.5 2.5 3.5 2.5 3.5 3 4 3 3.5 2.5 3.5 2.5 3.5 1.5 1 0.5
Level 5 1 1.5 2 4 2 4 3 4 3 4.5 3 4 3 4 2 4 2 1.5 1
Level 6 1 1.5 2 4 3 4 3 4 3.5 4.5 3.5 4 3 4 3 4 2 1.5 1
Level 7 1.5 2 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5 3.5 4.5 3.5 4.5 2.5 4.5 2.5 2 1.5
Level 8 1.5 2 2.5 4.5 3.5 4.5 3.5 4.5 4 5 4 4.5 3.5 4.5 3.5 4.5 2.5 2 1.5
Level 9 2 2.5 3 5 3 5 4 5 4 5.5 4 5 4 5 3 5 3 2.5 2
Level 10 2 2.5 3 5 4 5 4 5 4.5 5.5 4.5 5 4 5 4 5 3 2.5 2
31


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