page 36
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CROSS TRAINING AND GLUTEAL COURSES
The Cross Training and Gluteal courses consist of alternating segments of for-
ward and backward pedaling movements that focus on working the thigh and calf
muscle groups. Ask Club personnel about utilizing the benefits of this type of
workout toward your fitness goals.
The course profile is divided into 28 segments. The height of each segment re-
flects the changes (if any) made by you to the ramp incline level. Though the
incline is preset, you have complete control over the resistance. Any time during
the course, you can override the incline setting by pressing a Cross Ramp
▲▼
key. Prompts appear on the display indicating when you should change the ped-
aling direction.
INTERVAL COURSE
The interval course on the EFX lets you select the rest and work intervals according
to your training regimen. You set the ramp incline and resistance level for first rest and
work interval and the software repeats the intervals throughout the course. At any
point during the workout, you can change the settings of the current interval by
simply pressing the
▼▲
or numeric keys. The software remembers the new settings
and applies it to the appropriate rest or work interval.
Important: If you entered your Age during the Setup prompts and wear the POLAR
®
chest strap or utilize the heart rate grips, you can adjust the rest or work intervals to
keep your heart rate in its recommended zone. For the weight loss mode, try to
maintain your heart rate at the lower end (55% of maximum heart rate) while in the
“rest” intervals and keep it at 70% of maximum heart rate while in the “work” intervals.
See Diagram 17 on page 35.
To use the interval course, take the following steps:
1.
Follow the instructions on page 31,
Quick Steps to Working Out.
2.
At the course prompt, use the
▼▲
key or numeric keys to select the Interval
course and then press Enter.
3.
Enter a workout Time. If the workout Time entered is an even number, then
all intervals (rest and work) are two minutes long. If the workout Time en-
tered is an odd number, then all intervals (rest and work) are two minutes
long, except the last one which will be one minute.
4.
Press Enter to proceed to the next prompt. When you’re finished answering
the Setup prompts, the Interval course begins.
