18
Fitness Programs
30:30—New Leaf Assessment
30:30
The 30:30 program provides a simple test of your fitness level with 5 sets of
30-second sprint and recovery intervals. For each set, the program monitors
your heart rate and calculates the number of beats that your heart rate recovers
between sprint intervals. Heart rate recovery is a measure of your overall fitness
level. To begin the program, use the Up Arrow (
) and Down Arrow (
) keys or
the numeric keypad to enter the program settings as prompted by the message
center: Workout Time, High Interval Level (the level you want for the sprint
intervals), Age, and Weight. The standard level for the sprint interval is “8”. The
program begins with the three-minute warm-up during which the resistance level
increases each minute. Once you have completed the warm-up, the Message
Center tells you when to begin each sprint interval (65 RPM or higher) and when
to slow down to a walking pace (40 RPM or lower). For each interval pair, the
program records your maximum heart rate and your minimum heart rate. At the
end of 5 sets of sprint and recovery intervals, there is a three-minute recovery
period. During this time the Message Center displays the your maximum and
minimum heart rates for each interval. The computer calculates the 5-interval
average maximum heart rate and the average minimum heart rate, and the
difference between the two averages is your heart rate recovery ‘score’. This
value is a relative indicator of your fitness level; a higher number indicates a
more rapid heart rate recovery and therefore represents a relatively better level
of fitness. After the 3-minute recovery period you will begin a new 5-interval set.
The program ends with a 3-minute cool-down. Compare your average heart rate
recovery score from workout to workout and watch your fitness level improve
over time with consistent training!
30 : 30
5 Intervals for Fitness Score
30-second
Sprint
30-second
Walk
3-Minute
Recovery
3-Minute
Recovery
Note:
For fitness programs to work effectively, you must be wearing a wireless chest strap or consistently
grasping the contact heart rate grips on the moving handlebars throughout your workout
new leaf assessment
The New Leaf Assessment program is a specialized interval program for use by
New Leaf Fitness professionals as part of an Active Metabolic Assessment. This
program requires the use of a breathing mask and external computer monitoring.
For more information, please contact Octane Fitness at 1.888.OCTANE4.
