11
OCTANE FITNESS PROGRAMS
The
xR6x
has six built-in programs to keep your workouts interesting:
Classic programs:
Manual—Random—Interval—Beginner
Goal programs:
Distance Goal—Calorie Goal
The
xR6xi
with wireless heart rate includes an additional three programs to further challenge and motivate:
Heart rate and advanced programs: Fat Burn—HR Interval—30:30
Programs begin with a warm-up to ease your body into your intense workout. During the warm-up, the resistance
increases each minute. At the end of the warm-up, you will be at your selected resistance value or target heart
rate. You can change the level at any time during the warm-up.
Choose the program that best fits your workout needs for any given day. You decide how hard to work by setting
the resistance level and goal (such as time, distance, or calories). Program your workout your way!
How Does Workload Resistance (Level) Work?
Nominal
Level
Except as noted below, you select a consistent level of resistance for your workout, and
increase or decrease it whenever you choose using the Level (
) or (
) keys on the
keypad.
Program Level
The Random and Distance Goal programs let you select an overall resistance level for
the program. This level is the average resistance level for the workout. The range of
resistance levels during these workouts are plus (+) or minus (-) 4 of the entered program
level. That is, for program Level 5, minimum resistance is Level 1 and maximum resistance
is Level 9. During the workout, the overall program resistance level is displayed. You can
change the Level at any time.
Resistance
in Heart Rate
Controlled
and Advanced
Programs
Fat Burn and Heart Rate Interval ask you to enter the target heart rate level. If the
target HR is reached during the warm-up, the warm-up ends and the selected heart rate
controlled program begins. The resistance level during the heart rate controlled workout
is controlled by the machine, increasing or decreasing as necessary to keep your heart
rate on target.
In the 30:30 advanced program you select a “Sprint” Level for the ‘work’ portion of your
workout. The rest and recovery intervals are set to Level 1.
Use the quick-reference charts on the following pages to help select and set up the programs.
xR6x / xR6xi PROGRAM SETTINGS—VALUE RANGES
Setting
Standard Values*
Minimum Value
Maximum Value
Time
Level
Age
Weight
Intervals
Interval (x) Time
Interval (x) Level
Target (Heart Rate)
Calorie Goal
Distance Goal
Sprint Level (30:30)
30:00
1
40
150 lbs. (68 kg)
2
00:30
1
(220 - Age) * %; varies by program
350
10K (6.2 miles)
8
1:00
1
15
70 lbs. (32 kg)
1
00:15
1
80
150
1K (.62 miles)
4
99:00
20
99
300 lbs. (181 kg)
4
99:00
20
(220 - Age)
1000
21K (13.1 miles)
20
*Standard program values are used if no values are entered within 4 seconds of Message Center prompts.
