12
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
Level (1)
Age (40)
Weight (150 lbs./68 kg)
Complete a virtual 10K—a great way to train for an actual
event. Gradual resistance changes simulate variance in
terrain, replicating the challenges encountered when
walking or running outside. The distance readout counts
down from 6.2 miles (10 kilometers). Use Up Arrow (
)
and Down Arrow (
) on the keypad or right handlebar to
adjust level during the workout.
Workout Time (30:00)
Age (40)
Target Heart Rate (.65 *(220 - Age)
Weight (150 lbs./68 kg)
Maximize the percentage of calories burned from fat
versus carbohydrates with this controlled workout at 65%
of theoretical maximum heart rate (or user-specified target
heart rate). Use Up Arrow (
) and Down Arrow (
) on the
keypad or right handlebar to adjust interval target heart
rates mid-workout.
Workout Time (30:00)
Age (40)
Target Heart Rate (.80 * (220 - Age)
Weight (150 lbs./68 kg)
Maximize cardiovascular benefits with this controlled
workout at 80% of theoretical maximum heart rate (or
user-specified target heart rate. Use Up Arrow (
) and
Down Arrow (
) on the keypad or right handlebar to
adjust interval target heart rates mid-workout.
Workout Time (30:00)
Age (40)
High Target Heart Rate (.80 * (220 - Age)
Weight (150 lbs./68 kg)
Capturing the benefits of interval training over steady-
state training in this controlled workout of alternating
2-minute intervals at 70% and 80% of theoretical
maximum heart rate (or user-specified target heart rate).
Intervals last two minutes after the target heart rate has
been reached. Use Up Arrow (
) and Down Arrow (
)
on the keypad or right handlebar to adjust interval target
heart rates mid-workout.
Workout Time (30:00)
Age (40)
How Many Intervals (3)
Interval 1 — Time (00:30)
Interval 1 — Target Heart Rate (.75* (220 - Age))
Interval
n
— Time (00:30)
Interval
n
— Target Heart Rate (.75* (220 - Age)
Weight (150 lbs./68 kg)
Build a custom heart-rate controlled workout of up to 6
alternating intervals of user-defined duration and target
heart rates. Use Up Arrow (
) and Down Arrow (
) on
the keypad or right handlebar to adjust interval target
heart rates mid-workout.
