C O M M E R C I A L P R O D U C T S D I V I S I O N
CROSS TRAINING COURSE
The Cross Training course is similar to the Interval Course, but instead of rest/ work intervals the course consists of alternating segments of forward 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 in your fitness goals.
The course profile displays the rest and work intervals. The height of the intervals reflects the changes (if any) made by you to the resistance levels. You set the resistance for the first forward and backward interval and the software repeats the settings throughout the course. Any time during the course, you can adjust the resistance setting by pressing a ▼ or ▲ key. The software remembers the new setting and applies it to the subsequent backward or forward interval. Prompts appear on the display indicating when you should change the pedaling direction.
Note: If a workout Time is entered, then the time is divided into 5 equal inter- vals (forward, backward, forward, backward, forward) and appears in the course profile. If no workout Time is entered (or “no limit” is set by the club), then the time per interval is set to 1 minute.
CROSS COUNTRY AND HILL CLIMB COURSES
In the EFX preprogrammed courses, the resistance is predetermined. This lets you use the course without bothering to adjust the resistance. However, if you want to make changes to the resistance level use the numeric keys or Resistance ▼▲ keys any time during the course. Refer to the Numeric keys and the Resistance ▼▲ key on page 24.
INTERVAL COURSE
The interval course on the EFX lets you select the rest and work intervals according to your training regimen. You set the 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 settings 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 11 on page 31.
To use the interval course, take the following steps:
1.Follow the instructions on page 28, Quick Steps to Working Out.
2.At the course prompt, use the ▼▲ key or numeric keys to select the Interval course and then press Enter.
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