14
PRO3700 PROGRAM REFERENCE
Use the numeric keypad or the Up Arrow (
) and Down Arrow (
) keys on the keypad or the right handlebar
to enter program settings as prompted by the Message Center.
Programs & Standard Settings
Description
Workout Time (30:00)
Age (40)
Weight (150 lbs./68 kg)
METs (7.0)
Gauge the intensity of your workout by setting a target
output measured in
metabolic equivalent units (METs).
The machine keeps you on goal by varying resistance level
relative to speed.
METs
are a measure of power output,
representing the ratio of a person’s working metabolic rate
relative to that person’s resting metabolic rate. One MET
is approximately equal to 1 kilocalorie burned per kilogram
per hour. The greater the METs, the harder the workout.
30 : 30
5 Intervals for Fitness Score
30-second
Sprint
30-second
Walk
3-Minute
Recovery
3-Minute
Recovery
Workout Time (30:00)
High Interval Level (8)
Age (40)
Weight (150 lbs./68 kg)
This challenging program provides a simple test of fitness
level with 5 sets of 30-second sprint and recovery intervals.
For each set, the program monitors heart rate and calculates
the average minimum and average maximum heart rates
and the average number of beats the heart rate recovers
between sprint intervals. Heart rate recovery is a relative
indicator of fitness level; a higher number indicates a
more rapid heart rate recovery and therefore represents a
relatively better level of fitness.
Time (30:00)
Level (1)
Cardio Time (2:00)
Strength Reps (10)
Age (40)
Weight (150)
Maximize the impact of your workout time with this
challenging on- and off-machine cross-training routine.
Follow the prompts to complete alternating sets of cardio
and strength exercises.
Use
Level (+) or (–) to adjust the
cardio interval resistance mid-workout.
Level (1)
Age (40)
Weight (150)
Group exercise on an elliptical! Ramp up your workout
with this instructor-led on- and off-machine cross-training
routine. Follow the leader’s instructions to complete
alternating sets of cardio and strength exercises.
