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page 15
Always monitor your pulse during and at the end of your workout. If you purchased the Precor
Heart Rate Option and have installed the receiver
and
are wearing the chest strap, you can monitor
your heart rate through the Smart Rate and Heart Rate displays. For the ideal “weight loss” range,
your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It should
never exceed 80% of your maximum aerobic heart rate or go above your training zone. Refer to
Diagram 13 on page 20 for your appropriate training zone.
Important: If you use the Precor Heart Rate Option, you can adjust the rest or work intervals if your
heart rate is above or below the recommended zones for your age. For the Weight Loss course, try
to maintain your heart rate at the lower end, 55% of maximum heart rate, while in the “rest”
intervals and keep it at 70% of maximum heart rate while in the “work” intervals. For maximum
efficiency, be sure to maintain a constant stride rate above 100 strides per minute.
Creating Custom Courses
You can program the EFX and create your own course profiles using the two custom courses
(“CUST1” and “CUST2”). Programming the 1-hour maximum course is easy. You just create the
custom courses as you work out by determining the resistance and ramp level for each segment on
the display. Resistance and ramp settings can be saved when you press the PAUSE key or end the
1-hour course. Once you complete your workout, the course can be stored in memory (CUST1 or
CUST2) and automatically recalled at the “SELECT COURSE ” prompt.
To create a custom course, follow the steps in
Working Out on the EFX
and add the following
variation.
1. At the course prompt, choose your custom course: either “CUST1” or “CUST2” by pressing
the or keys until you see the desired course. Press ENTER to select it.
Note: The following instructions assume that you are programming a new custom course.
However, if you want to use the existing custom course, move the foot pedals to begin your
workout and don’t change the resistance or ramp settings.
2. As you move through the course, you can continue to change the course profile by using the
Resistance Control and Ramp Control keys. These keys affect the segment that is
blinking. You cannot “go back” to a segment once you move beyond it. However, you can
pause by pressing the PAUSE key. The following prompt appears and scrolls across the
display:
“COURSE CHANGED,... UP TO SAVE OR DOWN TO CONTINUE ”— pressing any key saves
the course profile up to the point where you stopped (the blinking segment) and deletes any
“unused” portion of a previous course.
Note: You must program at least one segment before your new course can be saved
otherwise the software reverts back to the previously existing course.
3. If you attempt to program the course profile past the maximum duration, the prompt, “END
COURSE” appears and scrolls across the display. A 5-minute cool down automatically begins.
4. Save your changes by pressing any key. Once you save your custom course, you can work
out and use the same course over and over by entering the associated custom course
number. The EFX can store two custom courses.
Deleting Custom Courses
If you press and hold the PAUSE key (for about 1 second) while the blinking segment appears at
the beginning of the custom course, the entire course is deleted and a flat course profile appears.
You can begin re-programming the course profile as you workout.
Important: You cannot retrieve a custom course once you have deleted it.