Using the Manual Course Program

Manual mode lets you use the EFX for an indefinite period of time while controlling the resistance and ramp settings.

You can choose the Manual course program in two different ways:

•pressing Quick Start at any of the setup prompts displays the manual course. The weight setting defaults to 150 pounds (68 kg) so all calorie calculations and their associated displays are based on a body weight of 150 pounds (68 kg). The Smart Rate displays do not work when you use Quick Start. For more information, refer to Using the Quick Start Feature.

Note: For a more accurate calorie count, enter your weight and then press Quick Start.

•entering your weight, age, and selecting the “MANL” course. At your next workout (if no one else has used the machine), tap ENTER three times to access this same program.

When you choose the Manual program, the Resistance Control or keys change the resistance and the Ramp Control or keys affect the elliptical orbit of the foot pedals.

Important: To access a cool-down period from manual mode, you need to press and hold PAUSE for 3 seconds. Remove pressure from the key while the cool down message is scrolling across the display. To end your workout, hold onto the handrails and step off the unit. The display resets to the scrolling Precor banner after 10 minutes.

Using a Program Course

To use one of the program courses, follow the instructions below. Remember, when you press any keys on the electronic console, hold onto the handrail to maintain your balance.

The EFX is equipped with four preprogrammed courses (CT20, CT30, GLT20, GLT30) that can vary in distance, time, and ramp. Refer to the label on the electronic console for a representation of the course profiles.

Each course is preprogrammed with a specific duration and several ramp settings which provide good muscle tone and excellent cardiovascular conditioning. You determine the resistance.

The following briefly explains the purpose for each program:

CT20 A 20-minute workout that involves working your lower-body muscles. Use this course to provide greater overall muscle tone to the widest range of your lower-body muscle groups. When you are comfortable with the movement of the EFX try both forward and backward strides throughout your workout. Reverse motion increases muscle tone in your hamstrings, quadriceps, and calf muscles.

CT30 This program should be used the same way as the CT20 except that it provides a 30-minute workout.

GLT20 A 20-minute workout utilizing higher ramp settings which provide a more circular elliptical path which increases your leg extension and concentrates the most muscle tone toward your upper legs and buttocks.

GLT30 This program should be used the same way as the GLT20 except that it provides a 30-minute workout.

Other programs provided, but discussed in another section include:

INTV The Interval course on the EFX lets you set the course duration, resistance, and ramp settings for 2-minute rest, 2-minute work intervals. See Changing the Interval Course Profile.

HRC With the optional receiver installed in the electronic console and the Precor Heart Rate Option chest strap, you can utilize this course to its fullest extent. You set the workout duration and the heart rate target zone, and the EFX automatically sets the resistance to help keep you in that zone. For more information, refer to Using the EFX Heart Rate Control Course.

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