The T100 features 14 preset programs includinh MANUAL, HILL, FAT BURN, CARDIO, CALORIE, INTERVAL, STRENGTH, 5k Run, 10k Run, 2 CUSTOM, 2HRC and a Gerkin Protocol Fitness Test. Supporting the Heart Rate Programming are dedicated hand pulse sensord and available HRC chest strap. The T100 lets you know where you stand with multiple read-out screens and more than enough information to keep you going.
The preset program speed and incline levels are shown in the chart below. The Speed numbers shown in the chart indicate a percentage of the top speed of the program. For instance, the first Speed setting for P1 (Program 1, HILL) shows the number 20. This means that this segment of the program will have a speed that is 20% of the top speed for the program (The user sets the top speed in the procedure above). If the user sets the top speed to 10 mph, then the first segment will be 2 mph. You will notice that segment 12 shows 100 which means, the speed will be set to 100% of 10 mph or simply 10 mph.
5K & 10K RUN PROGRAMS
This program automatically sets a 5K or 10K (5 or 10 kilometer) distance as your goal. The track display will show one loop that is the equivalent of 5 or 10 kilometers and the Distance window will also show 5K or 10K to start. When the program begins the Distance will count down; once it reaches zero the program ends. *Please note that the Speed readout is in MPH if the console is not set to Metric readings.
The fitness test is based on the Gerkin protocol, also known as the fireman’s protocol, and is a submax Vo2 (volume of oxygen) test. The test will increase speed and elevation alternately until you reach 85% of your Target heart rate (THR). THR=(220-AGE)x0.85 The time it takes for you to reach THR determines the test score as shown in the chart below.
TARGET HEART RATE PROGRAMS:
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this target as 60% -75% percent of the Maximum Heart Rate.
The Maximum Heart Rate may be roughly calculated by subtracting the user’s age from 220.
The Maximum Heart Rate and aerobic capacity naturally decreases as the user ages. This may vary from one person to another, but use this number to find your approximate effective target zone. For example, the Maximum Heart Rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See the Fitness Safety section.