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page 34
COMMERCIAL PRODUCTS DIVISION
CROSS TRAINING AND GLUTEAL COURSES
The Cross Training and Gluteal courses consist of alternating segments of for-
ward and backward pedaling movements that focus on working the thigh and
calf muscle groups. Ask Club personnel about utilizing the benefits of this type
of workout toward your fitness goals.
The course profile is divided into 28 segments. The height of each segment
reflects the changes (if any) made by you to the ramp incline level. Tough the
incline is preset, you have complete control over the resistance. Any time during
the course, you can override the incline setting by pressing a Cross Ramp ▲▼
key. Prompts appear on the display indicating when you should change the
pedaling direction.
INTERVAL COURSE
The interval course on the EFX lets you select the rest and work intervals according
to your training regimen. You set the ramp incline and resistance level for first rest
and work interval and the software repeats the intervals throughout the course. At
any point during the workout, you can change the settings of the current interval by
simply pressing the ▼▲ or numeric keys. The software remembers the new set-
tings and applies it to the appropriate rest or work interval.
Important: If you entered your Age during the Setup prompts and wear the
POLAR
®
chest strap or utilize the “touch” heart rate, you can adjust the rest or
work intervals to keep your heart rate in its recommended zone. For the weight
loss mode, 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. See Diagram 13 on page 33.
To use the interval course, take the following steps:
1. Follow the instructions on page 29,
Quick Steps to Working Out
.
2. At the course prompt, use the ▼▲ key or numeric keys to select the Inter-
val course and then press Enter.
3. Enter a workout Time. If the workout Time entered is an even number, then
all intervals (rest and work) are 2 minutes long. If the workout Time entered
is an odd number, then all intervals (rest and work) are 2 minutes long,
except the last one which will be 1 minute.
4. Press Enter to proceed to the next prompt. When you’re finished answer-
ing the Setup prompts, the Interval course begins.