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cardiovascular, and strength. You can select any of these different workouts types to help
improve your cycling, quickly and efficiently. Also, the workout intensity is controlled by
your fitness score, so you won’t work either too hard or too little.
1) Perform the Fitness Test.
2) To access pre-programmed Fitness Workouts, press-hold right arrow to enter Fit Train
3) Decide what kind of workout you want to do. There are three pre-programmed
workouts: fat burning (fat), cardiovascular (cardo) and strength (strn).
4) Use the left or right arrow to select the kind of workout you want.
5) For the workout you’ve selected, you can choose from two levels of intensity: 0, or 1.
(1 is the most difficult). Use the up/down arrows to select workout intensity.
6) When you’re ready to do you workout, click the center button. You’ll see your target
watts in the top window, your actual watts and number of remaining intervals in the center
window, and the time remaining for your current interval in the bottom window.
8) As each interval ends, the interval counter will decrement by one and the target watts
and time for the next interval will appear. Continue with the workout until the set is
finished.
9) To exit the interval workout, press-hold the right arrow. “End Train” flashes and you
return to the main screen.
TIP
: TO EXIT ANY FIT TRAIN SCREEN, PRESS-HOLD THE RIGHT ARROW
USER-PROGRAMMED INTERVAL WORKOUTS SETS
You can make your own, customized “USER” interval workout sets, using ISAAC. Consult
the ISAAC software instructions to learn how to create customized interval workout sets,
and how to load workouts into your Newton.
After loading your workout into your Newton (see ISAAC instructions for details), enter Fit
Train and select “USER” as your workout choice. Click the center button to begin; your
user-customized workout will be loaded.
Below is an example of a user-customized workout, created in the ISAAC software. In this
example interval set there are five intervals: the first interval is 150W for 4 minutes,
followed by 5 minutes of rest, followed by a second interval of 200W for 3 minutes, with a
5 minute rest thereafter, and a third interval of 250W for 2 minutes, followed by a 5 minute
rest period, a fourth interval of 200W for 3 minutes with a 5 minute rest, and a final 150W
interval for 4 minutes with a final 10 minute rest/cool-down.
