14
PRO4700 PROGRAM REFERENCE
Use the numeric keypad or the Up Arrow (
) and Down Arrow (
) keys on the keypad or the right handlebar
to enter program settings as prompted by the Message Center.
Programs & Standard Settings
Description
Workout Time (30:00)
High Interval Level (8)
Age (40)
Weight (150 lbs./68 kg)
This challenging program provides a simple test of fitness
level with 5 sets of 30-second sprint and recovery intervals.
For each set, the program monitors heart rate and calculates
the average minimum and average maximum heart rates
and the average number of beats the heart rate recovers
between sprint intervals. Heart rate recovery is a relative
indicator of fitness level; a higher number indicates a
more rapid heart rate recovery and therefore represents a
relatively better level of fitness.
Workout Time (30:00)
Long Stride Length (21”/52 cm)
Short Stride Length (18”/46 cm)
High Level (5)
Age (40)
Weight (150 lbs./68 kg)
This interesting program combines high resistance/short
stride and lower resistance/long stride intervals in order to
closely simulate the feel of hiking uphill and downhill. Each
interval is two minutes long. The low resistance/long stride
interval is great for lower-body full range of motion. The
high resistance short stride session decreases leg activity
while putting intense strength-building requirements on
the upper body. Use the Stride Length button on the keypad
or the Up Arrow (
) and Down Arrow (
) on the left
handlebar to adjust stride length during the workout.
Workout Time (30:00)
Long Stride Length (21”/52 cm)
Short Stride Length (18”/46 cm)
Age (40)
Weight (150 lbs./68 kg)
Strengthen and tone your legs with variety in muscle focus.
This program alternates two-minute shorter stride intervals
and longer stride intervals of uniform resistance. Use the
Stride Length button on the keypad or the Up Arrow (
)
and Down Arrow (
) on the left handlebar to adjust stride
length during the workout.
Workout Time (30:00)
Long Stride Length (21”/52 cm)
Short Stride Length (18”/46 cm)
Forward Level (5)
Age (40)
Weight (150 lbs./68 kg)
Add varierty and interest as you alternate two-minute
intervals of forward and lower-resistance backward
motion. Feel the difference in quads and glutes. Use the
Stride Length button on the keypad or the Up Arrow (
)
and Down Arrow (
) on the left handlebar to adjust stride
length during the workout.
*Standard program values are used if no values are entered within 4 seconds of Message Center prompts.
