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Training tip Advanced users can take their hands off the handlebars to engage their core stabilizer muscles
more completely throughout the workout.
Gluteal Workouts
Strong glutes contribute to better posture, improved spine and hip stabilization, and reduction in lower body
injuries at the hips, knees and ankles. These workouts target your thighs and glutes as they gradually increase
in intensity, but you can modify the intensity levels at any time.
On EFX models, the workout prompts you to reverse direction after 25%, 50%, and 75% of the total time. At
these points, you will see text messages on the console that remind you to change direction.
Training tip To increase your core activation (the effort expended by your torso and gluteal muscles) during
your workout, take your hands off the machine handles or handrails while maintaining an upright posture.
Twin Peaks
In this workout, you work your way through two long stages of increasing and then decreasing intensity. The
workout is similar to the Aerobic workout, but allows longer intervals between changes. You can adjust the
intensity of the workout at any time.
Training tip Wear a heart rate monitor to visualize the intensity of your effort as you climb each peak.
Rolling Hills
This cardio-conditioning program provides a high step rate. Like the Aerobic program, it involves several peaks
and valleys in step rate; however, the dips in intensity during rest periods are smaller, resulting in more
consistent intensity. 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 handrails (and offloading your weight) during this workout.
Custom Workouts
These workouts have been defined by the management of the fitness facility. For more information, contact a
facility staff member.
Interval Key
Interval workouts help exercisers improve strength, endurance, aerobic and anaerobic fitness. They alternate
short bursts of high intensity activity with recovery periods. Pressing the Interval key selects the available
interval workout.
Note On the AMT, two different interval workouts are available. Press the Interval key repeatedly to scroll
between the available workouts.
1-1, 1-2, and 1-3 Interval
The 1-1 Interval workout is designed to raise and lower your heart rate in a repeating fashion for a user-defined
period of time by alternating rest and work intervals of two minutes each. Likewise, the 1-2 Interval and 1-3
Interval workouts alternate two minutes of rest with four or six minutes of work.
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