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4.3 WORKOUT DESCRIPTIONS
QUICK START
QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program. The
intensity level for the workout is set automatically to Level 1 and remains the same unless manually changed. To change
the level, use the UP and DOWN ARROW keys to enter a higher or lower level number.
MANUAL
The MANUAL program sets an intensity level that does not change automatically. While the workout is in progress, increase
or lower the intensity level as desired using the ARROW keys.
RANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million different
patterns are possible.
FAT BURN
The FAT BURN workout is designed to maintain a user’s heart rate at 65% of the theoretical maximum (HRmax) for opti-
mal results. Throughout the workout, the user wears a Polar telemetry heart rate chest strap or grasps the Lifepulse
TM
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 of the Cross-Trainer 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 theoret-
ical maximum (HRmax). The higher target promotes cardiovascular improvement by placing a heavier workload on the
heart muscle.
SPORT TRAINING
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WORKOUT
This workout sets different hills, or resistance levels, throughout the course. Each hill matches a progressive degree
of difficulty. Hills last between 30 and 60 seconds, depending on the workout duration.
EZ RESISTANCE
In this workout, the gradual changes in resistance are extremely subtle, lowering perceived exertion. The changes in re-
sistance also are independent of user’s pedaling speed. The cardiovascular workout is effective, efficient, and enjoyable at
the same time.
The workout consists of one hill. The user determines the height of the peak of this hill by selecting an intensity level during
the setup. The higher the level selected, the higher the intensity at the entry point, which is the beginning of the workout,
and the higher the intensity at the peak, which occurs after 75% of the workout is completed. After the peak is reached, the
resistance gradually returns to the same intensity level as that of the entry point. See the chart below.
0% Time 100% Time75% Time
EZ Resistance Workout Profile
(Entry point) (Peak) (End point)
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