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Spirit Fitness
5. Now you are asked to adjust the
Rest Level
. This is the resistance level you will experience during the Rest
segments of the program. Adjust the level and then press
Enter
.
6. Next is entering the
Interval time
. The
Message window
shows: Sprint :30 | Rest :30. The
Sprint time
will be
blinking. You may use the + - buttons to adjust the
Sprint time
from 20 to 60 seconds then press
Enter
. The time
for the
Rest period
will blink and you can adjust the time using the +- buttons and press
Enter
.
7. The
Message window
will now display the total time for the HIIT workout; now press
Start
to begin. There is a
3-minute warm-up period before the first
Sprint
begins. The resistance level during warm-up is set to 5 but can be
adjusted manually.
8. The dot matrix display in the HIIT program is a speed indication display, not a power or resistance display.
During the
Sprint
the dot matrix display will show a blinking LED at the first Sprint segment. That is the target
speed LED and indicates 90 pedal rpm. As you pedal faster the lights below the target speed LED light up the
faster you go. When you exceed 90 rpm the target LED will move up showing you are past the target speed.
You should maintain at least 90 rpm throughout the Sprint segments. The rest segments of the HIIT program are set
to resistance level 5 and you can pedal at any speed you choose as your heart rate recovers. You can manually
adjust the resistance levels during the Sprint and Rest segments.
9. At the end of the last
Sprint
there is a 3-minute cool-down period. You can bypass this by pressing the
Stop
button
and the workout summary will be displayed.
Summary of Contents for CE900
Page 1: ...CE900 ELLIPTICAL TRAINER OWNER S MANUAL...
Page 2: ...Spirit Fitness...
Page 13: ...11 www spiritfitness com CE900 CONSOLE OPERATION...
Page 14: ...12 Spirit Fitness...
