Workout Descriptions

Quick Start
Manual workout that skips workout setup and goes straight to workout.

Standard Goals
Time Goal	Workout that only has a requirement to end at a specific time duration.
Distance Goal	Workout that only has a requirement to end at specific distance traveled.
Calories Goal	Workout that only has a requirement to end at specific calories burned.
Climb Goal	Workout that only has a requirement to end at a specific elevation climbed.
Heart Rate
Moderate	Resistance / Incline will adjust to achieve 65% of max Heart Rate.
Vigorous	Resistance / Incline will adjust to achieve 80% of max Heart Rate.
Intervals
Custom	Create your own interval workout by customizing two different speed buttons. They allow for quick speed changes.
High Intensity	High intensity interval workout using 2 levels / 2 speeds. Ratio: 1:3 (30 seconds active: 90 seconds recovery). Enter a speed that would be difficult to run for more than one minute. Enter a recovery jogging or walking speed. This workout is intended to improve your maximum speed capabilities and VO₂max.
Endurance	Moderate intensity interval workout using 2 levels / 2 speeds. Ratio: 3:1 (180 seconds active: 60 seconds recovery). Enter a speed that would be difficult to run for a 5k. Enter a recovery jogging speed. This workout is intended to improve your endurance at 5k and longer runs.
Starter	A challenging 1:1 interval workout that progresses from low-intensity to high-intensity intervals.
2-Speed	Create your own interval workout by customizing two different speed buttons. They allow for quick speed changes.
3-Speed	Create your own interval workout by customizing three different speed buttons. They allow for quick speed changes.
Constant Power	Power will remain constant across speeds. Ideal workout to maintain constant intensity.
Adaptive Power	Power will increase even more with high speeds. Good for interval training.
Aerobics	A guided workout that varies the muscles used and intensity.
Reverse	Split your workouts into both forward and reverse portions.
METs	Choose your calorie burn by selecting constant METs intensity.

Fit Tests
Life Fitness Fit Test	A 5-minute submaximal test to predict VO₂ max. Estimates cardiovascular fitness and can be used to monitor improvements in endurance every 4 - 6 weeks. See Life Fitness Fit Test for more information.
U.S. Navy Physical Readiness Test (PRT)	A 5-minute distance goal test based on the time needed to complete the required distance and is used by the U.S. Navy and Naval academies to measure aerobic capacity.
U.S. Army Physical Fitness Test (PFT)	A 5-minute physical performance test used to assess muscular endurance and cardio respiratory fitness.
U.S. Marines Physical Fitness Test (PFT)	A physical performance test used to assess muscular endurance and cardio respiratory fitness.
U.S. Air Force Fitness Test	A physical performance test used to assess muscular endurance and cardio respiratory fitness.
WFI Submax Protocol	A graded submax assessment used to predict a fire fighter's aerobic capacity. This test automatically increases speed and incline (treadmill only) until a target heart rate is reached. This assessment replaces the Gerkin assessment. Once the target heart rate has been exceeded for 15 seconds, the program goes into a cool down mode.
Physical Efficiency Battery (PEB)	U.S. Federal Law Enforcement, U.S. Federal Bureau of Investigation, and other federal organizations use for the hiring and maintenance of federal jobs.
Individual Physical Proficiency Test (IPPT)	The 2.4 kilometer portion of a standard physical fitness test utilized by the Singaporean Armed Forces, Police Force and Civil Defense Force.
Candidate Physical Ability Test	This is used to predict the ability to perform basic fire fighting tasks developed by the International Association of Fire Fighters. The test starts out with a 20-second warm up period at a set stepping rate of 50 steps per minute followed by the 3-minute test at a set stepping rate of 60 steps per minute.

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