Resistance level is 1-20. 20 being the hardest.
Step onto the cross trainer with one foot, while holding onto the handle with the same side.
step your opposite foot over onto the other foot plate while grasping the opposite handle with your opposite hand.
Start by pushing forward with one leg, while pulling the handle back with the hand on the same side.
You will start to feel momentum build up and then do the same with the opposite side.
The cross trainer will with on automatically, then press the start button. (Timer will countdown from 30 or you can press the clear button to start counting up from 0.)
You can then adjust the intensity with the plus/minus buttons on the handle or console.
Your heat rate will be calculated with your hands firmly on the censors.
This will also pick up a Polar heart rate monitor strap.