12
Hill Climb
This workout simulates a walk, run, or ride up a long grade and down a shorter one. It engages a wide range of
muscle groups by adjusting the resistance, CrossRamp, or both to deliver a hill climbing experience. You can
change these settings at any time, and your changes will affect the intensity of the rest of your workout.
Note On the EFX, the console prompts you to pedal backward during part of the workout.
Training tip Incorporating hill climb workouts into your regular cardio schedule will keep your workouts varied
and help build lower body muscle strength.
Cross Training Workouts
This workout delivers true training variety and muscular engagement by adjusting the resistance and incline
continuously to simulate the dynamic terrain of an outdoor run.
The CrossRamp setting is preprogrammed in each of these workouts, but you can change it or the resistance
setting at any time. Your changes are applied to the levels for the remainder of your workout, and the columns
in the workout profile show the changed CrossRamp levels.
Training tip Advanced users can engage their core stabilizer muscles more thoroughly by taking their hands off
the handlebars throughout the workout.
1-2 Interval
This workout is available through the Performance key on the AMT only. It is the same 1-2 Interval workout that
is available through the Interval key on other equipment.
Watts Target
This workout holds the exerciser accountable for maintaining a constant power output throughout the training
session. The bike will vary resistance as needed to keep the power level constant as you progress through your
workout. At the beginning of the workout, the resistance level is set to 1, but it increases until you are working
out at a steady level of 50 watts. You can use the resistance control to adjust this target in increments of 10
watts.
Note You can set your target power level to any 10-watt value between 30 watts and 400 watts.
Once you have reached this level, the resistance adjusts to compensate for the speed at which you are
pedaling—the faster you pedal, the lower the resistance level falls.
Training tip Set this program at a light power level the day after an intense exercise bout to promote recovery
and avoid overtraining.
Steady Climb
The Steady Climb program slowly increases the step rate until it culminates at the end of the program. You can
override the settings for each column. The changes also raise or lower the columns on the remaining portion of
the program profile.
Training tip Avoid leaning on the handlebars to offload your body weight, and maintain proper posture to
increase your caloric burn.
To Next Page
Loading...
Need help?
General
