17
16
J O H N S O N E L L I P T I C A L E 8 0 0 0
J O H N S O N E L L I P T I C A L E 8 0 0 0
PROGRAM
NAME
DEFAULT
TIME
PROMPT
INPUT
DESCRIPTION
QUICK START
WARM UP
COOL DOWN
MANUAL
HILL
INTERVAL
RANDOM
HILL
I
MULTI FX+
N/A
N/A
N/A
20 min
20 min
20 min
20 min
20 min
N/A
Time
Time
Time,
Weight
Level,
Time,
Weight
Time,
Weight
Watts,
Time,
Weight
Level,
Time,
Weight
WORKOUT OVERVIEWS
This chart lists the Johnson elliptical trainer’s pre-programmed workouts.
Quick Start is the fastest way to begin exercising
and bypasses the setup prompts. After pressing
the QUICK START key, a constant-level workout
begins.
Warm-up is a low-intensity phase that brings the
heart rate into the lower end of the target zone
and increases respiration and blood flow to
working muscles.
Cool-down is a low-intensity phase that allows
the body to begin removing lactic acid, and
other exercise by-products, which build up in
muscles and contribute to soreness.
Manual is a constant intensity level unless it is
manually changed.
Hill Interval is an efficient workout by alternating
work intervals and recovery intervals.
Random Hill is an interval training workout that
occurs in no regular pattern or progression.
CONSTANT
WATTS
RANDOM
Constant Watts is designed to maintain your
watts expenditure at a constant level by
controlling pedaling resistance and prompting
you to pedal at a specified RPM. Watts level
may vary above and below your target watts
level during this program.
Random is a workout of constantly changing
intensity levels that occur in no regular pattern
or progression.
PROGRAM
NAME
DEFAULT
TIME
PROMPT
INPUT
DESCRIPTION
GOAL+
TIME
GOAL
DISTANCE
GOAL
CALORIES
GOAL
TARGET
HR
WEIGHT
LOSS
HEART
RATE+
FIT TEST
20 min
N/A
N/A
20 min
20 min
12 min
Time,
Weight
Distance,
Weight
Calories,
Weight
Age,
HR,
Time,
Weight
Age,
HR,
Time,
Weight
Gender,
Age,
Level,
Weight
Time Goal sets exercise duration as the workout
goal. Once the objective is met, the workout
automatically goes into a cool-down phase and
ends afterward.
Distance Goal is designed to build endurance in
a certain distance. Once the objective is met,
the workout automatically goes into a cool-down
phase, and ends afterward.
Calories Goal is designed to burn a certain
number of selected calories. Once the objective
is met, the workout automatically goes into a
cool-down phase and ends afterward.
Target HR is a higher intensity workout for
maintaining a heart rate to achieve maximum
exercise results. The user must wear a heart
rate chest strip, or keep hands on contact heart
rate grips continuously. The program adjusts
the intensity level, based on the actual heart
rate, to maintain the rate at 80 percent of the
theoretical maximum.
Weight Loss is a low-intensity workout for
burning the body’s fat reserves. The user must
wear a heart rate chest strip, or keep hands on
contact heart rate grips continuously. The
program adjusts the intensity level, based on
the actual heart rate, to maintain the rate at 65
percent of the theoretical maximum.
Fit Test measures cardiovascular fitness and
can be used to monitor improvements in your
endurance.
