Your TR6.6 comes equipped with two (2) available preset Heart Rate Workout Programs. The Heart Rate programs use your treadmill’s incline system to adjust your heart rate. Increases and decreases in elevation affect heart rate much more efficiently than changes in speed. Additionally, changes in incline keep you in control of the machine’s speed instead of the machine controlling you.
Selecting a Heart Rate Program
You have the option to choose either the Weight Control (HR-1) program or the Cardiovascular (HR-2) program. The Weight Control program attempts to maintain your heart rate at 60% of your maximum heart rate. The Cardiovascular program attempts to maintain your heart rate at 80% of your maximum heart rate. Your maximum heart rate is based upon a formula that subtracts your age from 220. Your age input is performed during the setup mode. Learn more about calculating your target heart rate.
- Press the HR1/HR2 program key. Pressing the program key once will select the HR-1 program; pressing the program key twice will select the HR-2 program.
- The console will now display the default age of 35. Adjust if necessary and then press ENTER.
- The console will now display the default weight of 150 lbs. Adjust if necessary and then press ENTER.
- The console will now display the default program length of 30 minutes. Adjust if necessary and press ENTER.
- The console will now display the target heart rate. The console will calculate target heart rate according to the formula (220 - your age) x 0.6). If the user changes the target heart rate percentage, the new target heart rate percentage will be displayed. When the target heart rate is adjusted, press ENTER.
- Press START to begin the program. Remember: you must maintain contact with the heart rate sensors or wear the included chest strap in order for the program to work properly. Click here to read our article: “How to Use the Chest Strap to Track Heart Rate.”
Using the Pulse Grip Feature
The Pulse (Heart Rate) readout will display your current heart rate in beats per minute during your workout. You must use both stainless steel sensors on the side handrails to display your pulse. Pulse value displays anytime the upper display is receiving a pulse signal.
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.