20
A
DVANCED
W
ORKOUTS
ADVANCED WORKOUTS
are customized workouts designed for the advanced user not used in connection with a per-
sonal trainer. These workouts include:
FIT TESTS
workouts measure cardiovascular fitness and can be used to monitor improvements in endurance
every four to six weeks.
LIFE FITNESS FIT TEST
offers six different workouts to measure cardiovascular fitness compared to other peo-
ple of the same age and gender.
MILITARY
M
ILITARY
F
IT
T
ESTS
ARMY PHYSICAL FITNESS TEST (PFT)
is a 2.0 mile physical performance test used to assess muscular
endurance and cardiorespiratory fitness.
NAVY PHYSICAL READINESS TEST (PRT)
is the running portion of the Navy PFT. It is a 1.5 mile distance goal
test, based on the time needed to complete the required distance, and is used by the U.S. Navy and Naval acad-
emies to measure aerobic capacity.
AIR FORCE PHYSICAL READINESS TEST (PRT)
is a 1.5 mile physical performance test used to assess mus-
cular endurance and cardiorespiratory fitness.
MARINES PHYSICAL FITNESS TEST (PFT)
is a 3.0 mile physical performance test used to assess muscular
endurance and cardiorespiratory fitness.
GERKIN PROTOCOL
is a graded submaximal VO2 test used by the International Association of Fire Fighters to
determine fitness for fire department duty.
PHYSICAL EFFICIENCY BATTERY (PEB)
is used by U.S. Federal Law Enforcement, and the U.S. Federal
Bureau of Investigation, and other federal organizations for the hiring and maintenance of federal jobs.
C
REATE
Y
OUR
O
WN
CREATE YOUR OWN
workouts enable the user to design personalized workouts based on
SPEED INTERVAL
or
on
HEART RATE INTERVAL.
S
PORT
T
RAINING
SPORT TRAINING
(5K) is a distance-goal workout that simulates an actual terrain with varying incline levels. It is
designed to assist runners in training for a 5-kilometer, or 3.1-mile, race.
SPORT TRAINING
(10K) is a distance-goal workout that simulates an actual terrain with varying incline levels. It
is designed to assist runners in training for a 10-kilometer, or 6.2-mile, race.
SPEED TRAINING
is a Hill workout in which the intensity level alternates between high and low levels very
quickly to simulate a typical speed-training workout.
SPEED INTERVAL
allows the user to toggle between user defined jog and run speeds. The user can toggle the
speeds at any time during the workout, or adjust the speeds “on the fly.”
