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Read through the following tips before selecting the Basic HRC Program. These tips provide general information regarding how the program functions. For more information and exercise suggestions, refer to the Precor web site at Important: Maintain a constant stride rate between 100 and 160 strides per minute. Automatic adjustments to the resistance cannot take place if you drop below 40 strides per minute. User’s Reference Manual: Programs • The program provides a 3-minute warm-up period. During this time, you may change the ramp incline or resistance. Note: When your target heart rate is achieved or the 3-minute period elapses, the warm-up period ends and the program begins. • The program automatically adjusts the resistance to keep your heart rate at the selected target. After the warm-up period, pressing the RESISTANCE arrow keys no longer affects the resistance, but does change the target heart rate. Check the SmartRate display to see if you are maintaining your preferred zone. Check the HEART RATE display to determine your actual heart rate. For information about understanding your target heart rate, refer to Heart Rate Features. • You can change the target heart rate, strides per minute, or ramp incline, but doing so affects the unit’s ability to maintain your target heart rate in the preferred zone. It takes time for the EFX to readjust the resistance so that your heart rate remains on target. • The workout time is set to the club limit. To adjust the time, press the TIME +/- key and use the navigational arrow keys followed by OK to change the workout time. • A cool down period is automatically added to the end of the program. If you are having difficulty with the heart rate features, talk to your club or facility manager. 27 Weight Loss Program , WEIGHT LOSS With the Weight Loss Program, the workout time is fixed at 28 minutes and consists of seven 4-minute intervals. You are not prompted for a workout time. Use the arrow keys to change the resistance or the ramp incline for the rest or work interval. When you make changes, the program repeats the settings for the remaining intervals. The display lets you know when the resistance levels are about to change. For the ideal weight loss range, your heart rate should remain between 55% and 70% of your maximum aerobic heart rate. If you wear a chest strap or grasp both touch-sensitive grips, you can use SmartRate as a visual cue. • Set a comfortable stride rate and then adjust the resistance and ramp incline. • Maintain a level of exertion so that the SmartRate LEDs in the FATBURN target zone blink in the display during rest intervals. • During the work intervals, increase your level of exertion so that the LEDs in the CARDIO target zone blink. For more information about the SmartRate display, refer to Using SmartRate. User’s Reference Manual: Programs Hill Climb Program [performance, The Hill Climb Program, available by pressing the PERFORMANCE key, is a variable resistance program that works several different muscle groups. The resistance in the Hill Climb Program is preprogrammed. To override the resistance settings for each column, press the RESISTANCE arrow keys. The changes raise or lower the columns on the remaining portion of the program profile. 28 Fitness Test [performance The Fitness Test, available by pressing the PERFORMANCE key, monitors your heart rate and calculates a fitness score based on your average heart rate during specific test stages. When the test is completed, the display provides a fitness score and fitness category. The Fitness Test was developed in 2004 by Dr. Emily Cooper of Seattle Performance Medicine. The test results can help you gauge the effectiveness of your current exercise routine and tailor it to meet your fitness goals. Fitness Test Tips Read through the following tips before starting the Fitness Test. • Sit and rest for at least five minutes prior to taking the test. • You must wear the chest strap throughout the test. If the heart rate reception is erratic, incorrect readings can occur and terminate the test. • You must enter your age and your gender to begin the test. • Maintain a comfortable stride rate above 100 strides per minute. Continue pedaling at a consistent stride rate (between 100 and 160 strides per minute) throughout the test. • The test provides a 3-minute warm-up period. During the first minute, you may change the ramp incline using the CROSSRAMP arrow keys. The Fitness Test commences at the end of the warmup period. User’s Reference Manual: Programs Important: If a message appears stating that your heart rate is too high, the test ends and the automatic cool-down period begins. Complete the cool-down period and retake the Fitness Test later. • After the first minute of the warm-up period the CROSSRAMP arrow keys are disabled. The RESISTANCE arrow keys are disabled throughout the test. Any pressure on the arrow keys is ignored. • Let the progr...

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