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Training tip You can tailor your rest and work period intensity further by adjusting either of the intensity settings
at any time. The equipment remembers these preferences for each upcoming interval. (On EFX models,
different work and rest intensity levels are not defined, so you must define them during the first work and rest
stages.) For an additional degree of control, use the Custom Interval workout to adjust the duration of the
intervals as well.
Custom Interval
The Custom Interval workout is similar to the Interval workout. However, before you begin, you must specify the
length of the rest and work intervals. Use either the arrow keys or the keypad to select a duration between 1
and 30 minutes, then press OK to enter your selection. After you have entered both durations, your workout
begins.
Training tip Depending on your fitness level and workout goals, you can set your recovery period as low as one
minute between work intervals. For the work intervals themselves, you can set any duration between 1 and
30 minutes. Customizing the proportions of your work and rest intervals based on your unique training
objectives will speed your progress toward your performance goals.
Total Body Interval Workout
This workout, created specifically for EFX models with moving arms, includes work and rest stages designed to
train your upper and lower body in one coordinated exercise. The console displays instructions on how best to
exercise your arms and when to pedal backward.
Training tip Push and pull on the moving handles to increase upper body involvement and caloric burn.
Speed Bumps
In this interval workout, the intensity levels of the work stages vary irregularly. You can modify these levels at
any time during the workout.
Training tip Irregular changes throughout this workout help avoid training plateaus and prevent workout
boredom.
City Steps
The City Steps Program increases and decreases your step rate in stages. In each stage, the rate gradually
rises to a peak and then falls quickly back to the starting rate. The workout then repeats this pattern.
You can override the settings for each program segment. Any increase or decrease alters all remaining
segments by the same amount.
Training tip To increase your core activation (the effort expended by your torso and gluteal muscles) during the
workout, avoid holding on to the handrails.
Manual Key
The workout available through the Manual key motivates you by allowing you to define and track your exertion
levels throughout your exercise session.
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