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Appendix
39
ENGLISH
Zone What it does % of
Heart
Rate
Reserve
1: Very Light
Great for beginners, those in extremely poor
condition and those primarily interested in exercising
for weight loss because the body burns a higher
blend of fat calories than carbohydrate calories for its
fuel.
50-60%
2: Light
Weight management & strengthens your heart, giving
it the opportunity to work at its optimum level. Also
known as the aerobic fitness threshold” because
from this point forward, your body begins to reap the
positive effects of aerobic exercise.
60-70%
3: Moderate
Benefits not only your heart but also your respitory
system. Increases your endurance and enhances
your aerobic power, which is the ability to transport
oxygen to and keep carbon dioxide away from sport-
specific muscles. Increases your MET (Metabolic
Equivalent) output.
70-80%
4: Hard
High performance training benefits. Increases your
bodys ability to metabolize lactic acid, allowing you
to train harder before crossing over into the pain of
lactate accumulation and oxygen debt.
80-90%
5: Max
Only extremely fit athletes work at this zone on a
limited frequency and duration. Operating in oxygen
debt to train metabolic pathways of fast twitch
muscle fibers, not enduring pathways or enzymes.
90-100%
Basic Care For Your Rider 30
Taking good care of your Rider 30 will reduce the risk of damage to your Rider 30.
Do not drop your Rider 30 or subject it to severe shock.•
Do not expose your Rider 30 to extreme temperatures and excessive moisture.•
The screen surface can easily be scratched. Use the non-adhesive generic screen •
protectors to help protect the screen from minor scratches.
Use diluted neutral detergent on a soft cloth to clean your Rider 30.•
Do not attempt to disassemble, repair, or make any modifications to your Rider 30. Any •
attempt to do so will make the warranty invalid.
Heart Rate Zones
40


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