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16
Fitness Tests Overview
The Cardio Trainer includes 2 fitness tests and 1 fitness protocol. Based on your specific age, gender, and performance they
calculate your fitness level. The Balke and the Firefighter Fitness Tests are heart rate controlled.
Balke Fitness Test (HRC: must use AccuTrack or Wireless Chest Strap)
Test Parameters
• Maximum Speed: 55 RPM
• Maximum Heart Rate: 80% of Maximum Heart Rate (see Heart Rate Monitoring)
Description
• It’s a heart rate controlled, walking pace, variable effort fitness test. The test increases in difficulty in an effort to
raise your heart rate to a target. Upon reaching your target heart rate, the test will terminate and calculate a fitness
assessment based on your performance (VO
2
Max Score).
Firefighter (Gerkin) Fitness Test (HRC: must use AccuTrack or Wireless Chest Strap)
Test Parameters
• Maximum Speed: 60 RPM
• Maximum Heart Rate: 85% of Maximum Heart Rate(see Heart Rate Monitoring)
Description
• It’s a heart rate controlled, variable speed and effort fitness test. The test increases in difficulty in an effort to raise
your heart rate to a target. Upon reaching your target heart rate, the test will terminate and calculate a fitness level
based on your performance (VO
2
Max Score).
What is VO
2
Max?
A person’s fitness level can be measured by the amount of oxygen his or her body can consume while exercising at maximum
capacity. VO
2
Max is a measurement of the maximum amount of oxygen in milliliters an individual can use in one minute
per kilogram of body weight. For years, only fitness trainers and doctors had access to this intricate fitness calculation.
Fortunately, the Cardio Trainer not only takes care of all the complex VO
2
Max calculations, but also gives you a simple
evaluation anyone can understand.
Scores may vary due to different line voltages, component tolerances, and individual’s affinity towards each test’s parameters.
For a more accurate VO
2
Max calculation, take the average of the two scores (Balke and Firefighter Fitness Test).
Fitness Protocols:
Army 2-Mile Fitness Test
Description
These are hands free, complete as fast as you can fitness assessment runs. Fitness Protocols come equipped with
Automatic Transmission software. As you pedal faster to increase your speed, the elliptical will automatically
increase the effort level yielding a faster “running” (MPH) speed. Vice versa, when you slow down, the elliptical will
automatically decrease effort level yielding a slower “running” (MPH) speed. Upon completion you will receive an
assessment score (0-100) or superlative.
15
User Heart Rate Control Programs
The User Heart Rate Control (HRC) program is designed to allow you to set the target heart rate for each of the 20 program
segments during or before your workout. To customize a User HRC Program during your workout, simply adjust your Target Heart
Rate using the center “+/-” keys in the Heart Rate Status Screen. Any Target Heart Rate changes you make during your workout will
be saved in that User HRC Program.
If you want to edit your User HRC Program before your workout, follow these steps:
SELECT PROGRAM
To select an HRC program to edit press the HRC button. Scroll through the program previews with center “+/-”
keys and select one of the 2 User HRC Programs to edit by pressing NEXT.
SELECT PROGRAM
The display will prompt you to set a Max Speed using the keypad or center “+/-” keys. Select your speed and press ENTER, NEXT,
or wait three seconds.
SET PROGRAM TIME
The display will prompt you to set a Program Time using the keypad or “+/-” center keys. For HRC, you can enter a time between
20-99 minutes. This will scale the 20 segments of the program equally throughout your selected time. Select your time and press
ENTER, NEXT, or wait three seconds.
The screen will read,“PRESS START TO BEGIN OR NEXT TO EDIT”. Press START to run the program displayed in the program
preview or NEXT to enter Edit Mode and make changes.
EDIT MODE
When you first enter Edit Mode, you are in control of Segment 1 (noted by triangle cursor). Use the numeric keypad to enter the
target pulse for that segment. Alternatively, you can use the Speed “+/-” keys to manually set the target pulse for each segment.
MOVING FROM SEGMENT TO SEGMENT
Use the center “+” key to move right and the center “-” to move left.
EXITING EDIT MODE
Once you have completed editing your User HRC Program, you can start your User HRC Program by simply pressing
START. Furthermore, if you attempt to advance the cursor past the 20th segment, you will be prompted with “PRESS
START TO BEGIN OR NEXT TO EDIT” screen. You can also exit Edit Mode by pressing MANUAL MODE, HRC,or
PROGRAMS at any time. Any changes you make during edit mode are permanently saved in that User HRC Program
even if you unplug the elliptical.
START
START
EXAMPLE
If you wanted to edit the USER 1 HRC Program prior to your workout with a
program time of 30:00 minutes to have a 1st Segment Target Heart Rate of 105
and the 2nd of 110, you would…
1. Press the button.
2. Press center “+”key 2 times and then NEXT.
3. When asked to enter Max Speed, press “4”,“5”, ENTER on the keypad.
4. When asked to enter TIME, press “3”,“0”,ENTER on the keypad.
5. Press Next to enter EDIT MODE (pressing START starts program in preview).
6. To edit the 1st Segment Target Pulse using the keypad, press “1”,“0”,“5”, ENTER.
7. Press center “+” key to advance to Segment 2.
8. Press Speed “+/-” keys to adjust to a Target Pulse of 110.
9. Press to start the program.
START
START