Applies to: Atmos Home Cross-Trainer — SE4 Console
A heart rate goal workout holds you at a target heart rate, adjusting resistance automatically to keep you there. You will need a Bluetooth chest strap or an Apple Watch connected first. This article covers the Moderate Burn and Vigorous Burn zones, entering your age and time, and what to do if no heart rate shows.
Read the steps below.
Important This workout needs a heart rate signal. Connect a chest strap or an Apple Watch before you start — see Connecting Bluetooth Devices or Connecting Your Apple Watch. Without one there is nothing for your equipment to work from. |
Two zones
| Zone | What it targets |
| Moderate Burn | The lower of the two targets, calculated from your age. |
| Vigorous Burn | The higher of the two targets, calculated from your age. |
Setting it up
- Tap Choose Workout on the home screen, then Goal Workouts & Tests.
- Tap Heart Rate, read the description, then tap Set Up Workout.
- Enter your time.
- Enter your age. The zones are calculated from it, so a mistyped age moves your target with it.
- Choose Moderate Burn or Vigorous Burn.
- Set your level and weight, then tap Start.
During your workout
The screen shows a heart rate dial with your current rate and your target, so you can see at a glance whether you are in the zone. Give it a few minutes — your heart rate takes time to respond, so it will not settle straight away. Keep your cadence steady and let the resistance do the work.
Troubleshooting
- No heart rate is showing. Check your strap is snug and making contact, and reconnect it under Settings. A dry chest strap often will not read — moisten the contacts.
- I cannot reach the target. Raise your cadence. If Vigorous Burn is unrealistic for you, use Moderate Burn instead.
- The target looks wrong for me. Check the age you entered — both zones calculate the target from it.
Safety Stop if you feel dizzy, short of breath, or unwell. Talk to your doctor before heart rate training if you have a heart condition, take medication that affects your heart rate, or have not exercised in a while. |