13
xR650 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
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
Interval
n
— Target Heart Rate (.75* (220 - Age)
Weight (150 lbs./68 kg)
Follow the recommended plan designed just for you after
completing a New Leaf fitness assessment. This controlled
workout incorporates up to 6 alternating intervals of user-
defined duration and target heart rates.
To learn about the
New Leaf fitness assessment for xR650 users, contact
Octane Fitness at 1.888.OCTANE4.
Workout Time (30:00)
Age (40)
High Target Heart Rate (.85* (220 - Age)
Weight (150 lbs./68 kg)
Get a great interval workout with this controlled simulated
climb of increasingly steeper hills at 65%, 75%, and 85%
of theoretical maximum heart rate (or user-specified target
heart rate). Each hill lasts two minutes once the target
heart rate has been reached. After the biggest hill, recover
until your heart rate drops back to 65%, then begin the
climb again.
Workout Time (30:00)
Age (40)
High Target Heart Rate (.85* (220 - Age))
Weight (150 lbs./68 kg)
Focus on power and speed in this controlled workout
that alternates one-minute intervals of
65%
and
85%
of
theoretical maximum heart rate (or user-specified target
heart rate). This challenging workout combines steeper
(higher resistance) intervals with changing speeds.
Intervals last one minute after the target heart rate has
been reached.
Workout Time (30:00)
Age (40)
Weight (150 lbs./68 kg)
Watts (125)
Set a target power output and let the machine keep you
there by varying resistance level relative to your speed.
Power output is measured in watts, representing the
amount of power required by the machine to maintain the
workload (pedal resistance and speed) that you want to
experience. The higher the watts, the more difficult the
workout.
