Workouts
QUICK START
QUICK START is the fastest way to begin exercising. After the QUICK START key is pressed, a constant-level MANUAL workout begins.
MANUAL
The MANUAL program is a constant effort workout in which the user can change resistance level or speed at any time. While the workout is in progress, increase or decrease the intensity level as desired using the LEVEL UP / DOWN arrow keys on bikes and cross-trainers. Use the SPEED or INCLINE UP / DOWN arrow keys on treadmills.
RANDOM
The RANDOM program is an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression.
FAT BURN
The FAT BURN workout is designed to maintain a user’s heart rate at 65% of the theoretical maximum (HRmax) for optimal results. Throughout the workout, the user wears a Polar telemetry heart rate chest strap or grasps the Lifepulse sensors. If the user is not wearing a Polar telemetry heart rate chest strap, the WORKOUT PROFILE window displays a heart shape, and the MESSAGE CENTER displays a prompt to grasp the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level to reach and maintain the target. This system eliminates over-training and under-training, and it maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.
CARDIO
The CARDIO workout is virtually identical to FAT BURN, however the target heart rate is calculated at 80% of the theoretical maximum (HRmax). The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle.
HILL
The HILL workout offers a variety of configurations for interval training. Intervals are periods of intense aerobic exercise separated by regular periods of lower-intensity exercise. The WORKOUT PROFILE window represents these high and low intervals as columns of light, which together have the appearance of hills and valleys. Each column represents one interval. The overall duration of the workout determines the length of each interval.
- 1 to 9 minutes (available for Bikes and Cross-Trainers only if Power Assist option is enabled): A workout with a duration of less than 10 minutes is insufficient for the HILL program to complete all four phases adequately. The program therefore condenses a workout of this duration at various stages.
- 10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute added by the user “on the fly”, each interval increases by three seconds. A 15-minute workout consists of 20 intervals at 45 seconds each.
- 20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval / Training phase. This pattern repeats until the workout is completed.
FIT TEST
The FIT TEST workout estimates cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks. The user must grasp the hand sensors (if equipped) when prompted, or wear a Polar telemetry heart rate chest strap as the test score calculation is based on a heart rate reading.
The Fit Test is considered to be a submax VO2 (volume of oxygen) test. It gauges how well the heart supplies oxygenated blood to the exercising muscles and how efficiently those muscles receive oxygen from the blood. Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity. Please note that the estimated VO2 max scores achieved will be 10-15% lower on stationary exercise bikes than those achieved on other cardiovascular equipment. Stationary cycling has a higher rate of isolated muscle fatigue of the quadriceps when compared to walking/running on a treadmill or utilizing a bike. This higher rate of fatigue corresponds to lower levels of estimated VO2 max scores. After the five-minute FIT TEST is completed, a FIT TEST score and rating will be displayed in the MESSAGE CENTER.
Fit Test Program Suggested Exertion Levels
| Inactive | Active | Very Active | |
|---|---|---|---|
| Bikes | L 4-6 men L 2-4 women | L 5-10 men L 3-7 women | L 8-14 men L 6-10 women |
| Cross-Trainer | L 2-4 men L 1-2 women | L 3-10 men L 2-5 women | L 7-15 men L 3-10 women |
| Treadmill | 2-3 mph (3.2-4.8 kph) | 3-4 mph (4.8-6.4 kph) | 3.5-4.5 mph (5.6-7.2 kph) |
Suggested exertion levels should be used as a guideline for setting up the Fit Test program. The goal is to elevate the user's heart rate to a level that is between 60%-85% of their theoretical maximum heart rate. Within each suggested range, these additional guidelines can be used:
| Lower Half of Range | Upper Half of Range |
|---|---|
| Higher Age | Lower Age |
| Lower Weight | Higher Weight* |
| Shorter | Taller |
* In cases of excessive weight, use lower half of range.
The computer will not accept:
- Heart rates less than 52 or greater than 200 beats per minute.
- Body weights less than 75 lbs. (34 kg) or greater than 400 lbs. (181 kg)
- Ages below 10 or over 99 years.
- Data input that exceeds human potential
It is important for you to take the Fit Test under similar circumstances each time. Your heart rate is dependent on many factors, including:
- Amount of sleep the previous night (at least seven hours is recommended).
- Time of day.
- Time you last ate (two to four hours after the last meal is recommended).
- Time since you last drank a liquid containing caffeine or alcohol, or smoked a cigarette (at least four hours is recommended).
- Time since you last exercised (at least six hours is recommended).
For the most accurate Fit Test results, you should perform the Fit Test on three consecutive days and average the three scores.
Relative Fitness Classification for Men
| Estimated VO2 Max (ml/kg/min) Per Age Category | |||||
| Rating | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
| Elite | 55+ | 52+ | 51+ | 47+ | 43+ |
| Excellent | 53-54 | 50-51 | 49-50 | 45-46 | 41-42 |
| Very Good | 50-52 | 48-49 | 46-48 | 43-44 | 39-40 |
| Above Average | 45-49 | 43-47 | 42-45 | 39-42 | 35-38 |
| Average | 40-44 | 38-42 | 37-41 | 34-38 | 31-34 |
| Below Average | 38-39 | 36-37 | 34-36 | 32-33 | 29-30 |
| Low | 35-37 | 34-35 | 32-33 | 29-31 | 26-28 |
| Very Low | <35 | <34 | <32 | <29 | <26 |
Relative Fitness Classification for Women
| Estimated VO2 Max (ml/kg/min) Per Age Category | |||||
| Rating | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
| Elite | 47+ | 44+ | 42+ | 37+ | 35+ |
| Excellent | 45-46 | 42-43 | 40-41 | 35-36 | 33-34 |
| Very Good | 43-44 | 40-41 | 38-39 | 33-34 | 31-32 |
| Above Average | 38-42 | 36-39 | 34-37 | 30-32 | 27-30 |
| Average | 33-37 | 31-35 | 30-33 | 26-29 | 24-26 |
| Below Average | 31-32 | 29-30 | 28-29 | 24-25 | 22-23 |
| Low | 28-30 | 27-28 | 25-27 | 22-23 | 20-21 |
| Very Low | <28 | <27 | <25 | <22 | <20 |
WFI Submax Protocol (Treadmill Only)
The treadmill features an additional fitness test based upon specific predefined protocols.
- WFI Submax Protocol: Submaximal VO2
The WFI Submax Protocol is a graded submax assessment used to predict a fire fighter’s aerobic capacity. This test automatically increases speed and incline until a target heart rate is reached.
To ensure an accurate test score, do not change entries once the workout begins. Once the target heart rate has been exceeded for 15 seconds, the program goes into a cool down. The cool down last for three minutes at 3 mph at a 0% grade. The workout summary includes the following information:
- The test time is displayed in the TIME window.
- The VO2 max test score is displayed in the SPEED window.
- The recovery heart rate is displayed in the HEART RATE window.
Marathon Mode (Treadmill Only)
A workout in MARATHON MODE allows the user to workout indefinitely and ends only if the user chooses to end it or a stop system is activated. To activate this mode, while setting up a workout for all but FIT TEST and WFI programs, enter a time value greater than the maximum program time allowed.
Watts (Bikes Only)
This workout targets a rate of effort equal to a certain number of Watts. A Watt is a unit of power that measures the amount of mechanical work required to operate a device. It is roughly equal to 0.25 calories per hour. The workout program automatically alters the intensity level to maintain the appropriate rate of effort.