page 14
Changing the Interval Course Profile
Interval training provides numerous benefits. Since interval training segments the workout into
smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies
have shown that it is a more efficient method for achieving aerobic benefits—you start seeing
improved cardiovascular fitness much sooner with less effort. Studies also show that people who
interval train are more likely to stick with their fitness program.
The interval course on the EFX lets you set the course intervals according to your training regimen.
It alternates between 2-minutes of “Rest” and 2-minutes of “Work.” During the Rest interval, you
can set a lower ramp and resistance and/or stride slowly; during the Work interval, you can quicken
your pace, set a higher resistance and/or higher ramp level. Once you set the first rest and work
interval, the software takes over, repeating the intervals throughout the course until you press the
Pause or Hold to Reset key. Refer to page 8 for more information.
At any point during the workout, you can change the settings of the current interval. For example, if
a “6” ramp setting and “5” resistance setting causes more effort than you prefer during a Work
interval, simply use the Cross Ramp key and/or the Resistance key to change the settings. The
software remembers the new settings for the next Work interval.
If you have purchased the Precor Heart Rate Option and installed the heart rate receiver, you can
monitor your workout using the Smart Rate and Heart Rate displays.
Below are some suggestions that may help you incorporate the Interval mode into your workout:
•
If you are starting an exercise program, the Interval mode option can help you increase your
workload gradually. For example, in the beginning, you may simply want to specify the same
resistance and ramp level for both Work and Rest intervals. Then, to increase your effort level,
change to a higher resistance and/or ramp setting for your Work interval.
•
If you are training with the goal of maintaining a constant pace when on level ground or grade,
specify the same resistance for both Work and Rest intervals. Then, gradually increase the
ramp during the Work interval while you maintain a constant pace.
To use the interval course, follow the steps in
Working Out on Your EFX. At the course prompt, use
the
keys to display “INTV,” and press Enter.
To set the interval for the course, take the following steps:
1.
When you see “ENTER REST RESISTANCE & RAMP LEVEL” scroll across the display, press
the Resistance key until you reach a comfortable level. Press the Cross Ramp or key to
specify an appropriate level. When the desired resistance and ramp level are displayed, simply
continue working out—you do not need to press Enter.
Once you program your desired Rest settings, the EFX returns to it at the beginning of each
Rest interval, until you change the settings, or end your workout.
2.
When “ENTER WORK RESISTANCE & RAMP LEVEL” scrolls across the display, specify your
work resistance (1 through 20) and ramp level (1 to 14). With one hand on the handrail, use
the other hand to select the appropriate settings.
Each rest and work interval lasts 2-minutes. The display automatically counts down to the next interval.
To exit the interval course, press and hold the Hold to Reset key for 3 seconds. Refer to
Cooling
Down After a Workout.
