Nautilus TREADCLIMBER TC916 - Manual (Page 47)

47 Nautilus® TreadClimber®, Model TC916 Owner’s Manual
The following chart will allow you to log your heart rate numbers based upon how
you feel when working out. Simply log the heart rate numbers you find when you feel
you are working at each of the specific intensities.
As you get in better shape, the heart rate number you obtain for each zone will get
higher and higher, which means your heart is able to handle higher intensities. Or
you may find that your numbers don’t change, but you are able to stay in Zone 3 and
Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you train
properly, you will notice numbers that used to be difficult have now become easier.
You will also notice that if you are sick or over-tired, you may find that numbers that
usually feel fairly easy are one day much harder, and is a good sign to take a break.
If you notice that numbers that are usually very challenging are one day fairly easy,
then it is a good time to push yourself.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.
Zone description
approximate
Percentage
of maximum
heart rate
log your heart rate
your
heart
rate
1
 Easy
 Warm-up
 Cool-down
50% - 65% Enter the heart rate you get
when you are working in Zone 1
2
 Challenging, but comfortable
 Steady endurance pace
65% - 75% Enter the heart rate you get
when you are working in Zone 2
3
 Challenging and uncomfortable
 Race pace
75% - 85% Enter the heart rate you get
when you are working in Zone 3
4
 Breathless
 Not maximum, but winded
 Can’t keep the pace for very long
85% - 90% Enter the heart rate you get
when you are working in Zone 4
ExErCiSE ANd FiTNESS guidELiNES