Precor P30 Workout Guide

13
Pyramid
The Pyramid workout slowly increases the step rate to a peak and then slowly decreases back to a slower rate.
As the step rate increases, resistance is decreased and then increases as the step rate decreases. Any
increase or decrease made in one workout segment will increase or decrease all remaining segments by the
same amount.
Training tip To get the most out of your workout, complete as wide a range of motion as possible in each step.
However, DO NOT allow the pedal to hit the top or bottom of the range.
Fitness Tests
Fitness tests evaluate your body's overall fitness in terms of its aerobic capacity. During the warmup stage of
the test, you can adjust your starting resistance settings. After that, you complete a series of stages of
increasing intensity. Based on your progress through these stages and the changes in your heart rate as you
complete them, the equipment calculates your fitness score at the end of the test.
On treadmills, the Gerkin Fitness Test compares your fitness level with the official fitness standards of the
International Association of Firefighters (IAFF). This test is written using the Gerkin Protocol, which is the basis
for the official IAFF fitness test and part of their Wellness and Fitness Initiative.
The equipment ends the test prematurely if any of the following things happen:
• The equipment cannot detect your heartbeat.
• Your heart rate exceeds 85% of your maximum safe rate for 15 seconds or more.
• Your heart rate changes too quickly.
• You stop the test yourself (by pressing the STOP switch or pulling on the safety clip lanyard on a treadmill,
or by coming to a stop on an EFX or climber).
Important For best results, sit and rest for at least five minutes before you take the test.
Training tip To see how your performance level increases with exercise over time, try taking the fitness test as
soon as possible after you begin your exercise program. Then, as you keep working out, take the fitness test
from time to time and watch your results improve.
The following tables show how to interpret your test score.
Fitness score categories for women (treadmill)
Age in Years
Low Fitness
Medium Fitness
High Fitness
20-39
28 or below
28-34
34 or above
40-49
26 or below
26-32
32 or above
50-59
24 or below
24-29
29 or above
60 or over
22 or below
22-27
27 or above
Fitness score categories for men (treadmill)
Age in Years
Low Fitness
Medium Fitness
High Fitness
20-39
35 or below
35-43
43 or above
40-49
32 or below
32-40
40 or above
50-59
29 or below
29-37
37 or above

Precor P30 Specifications

General

Brand	Precor
Model	P30
Category	Music Mixer
Language	English