18
30:30
The 30:30 program provides a simple test of your fitness level with 5 sets of
30-second sprint and recovery intervals. For each set, the program monitors
your heart rate and calculates the number of beats that your heart rate recovers
between sprint intervals. Heart rate recovery is a measure of your overall fitness
level. The program begins with the three-minute warm-up during which the
resistance level increases each minute. You may also use the Level (
/
)
buttons to increase the resistance at any time. Once you have completed the
warm-up, the matrix window tells you when to begin each fast interval (65 RPM
or higher) and when to slow down (40 RPM or lower). For each interval pair, the
program records your maximum heart rate and your minimum heart rate. At the
end of 5 sets of sprint and recovery intervals, there is a recovery period. During
this time the matrix window displays the your maximum and minimum heart rates
for each interval. The computer calculates the 5-interval average maximum heart
rate and the average minimum heart rate, and the difference between the two
averages is your heart rate recovery ‘score’. This value is a relative indicator of
your fitness level; a higher number indicates a more rapid heart rate recovery and
therefore represents a relatively better level of fitness. After the recovery period
you will begin a new 5-interval set. The program ends with a 3-minute cool-
down. Compare your average heart rate recovery score from workout to workout
and watch your fitness level improve over time with consistent training!
Tip:
The standard recovery period between sets is three minutes. You can use
the User Set-up function described on page 32 to set a recovery period of
one to five minutes.
30 : 30
5 Intervals for Fitness Score
30-second
Sprint
30-second
Walk
3-Minute
Recovery
3-Minute
Recovery
