Heart rate based training system

An exercise device that generates exercise program workouts for use with the exercise device, the exercise device comprising:

• a moveable element that is movable during the performance of exercise, the moveable element having one or more adjustable operating parameters;
• one or more processors;
• and
• one or more computer storage devices having stored thereon computer executable instructions that, when executed by the one or more processors:
• calculate an average work heart rate of an exerciser;
• calculate a recovery heart rate of the exerciser;
• calculate lower and upper limits of a plurality of target heart rate zones using both the average work heart rate and the recovery heart rate of the exerciser;
• and
• based upon a monitored heart rate of the exerciser, cause the one or more adjustable operating parameters of the moveable element to be adjusted in order to increase or decrease an intensity level of an exercise performed by the exerciser and thereby cause the exerciser's heart rate to increase or decrease into one of the plurality of target heart rate zones.