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Chapter 4 - Advanced Workouts
Solo Racing
In solo racing, you climb a predetermined distance against a computerized pacer. You can see both
your progress and the pacer’s during the workout. To start a solo race:
1.
Get on the Personal
Climber.
2.
Press the
Race
key.
3.
The console will show
the length of the last
workout. You can
change this using the up
and down arrow keys.
Press
Enter
.
4.
The light next to “Weight” now flashes, and the console shows the last weight entered.
You can use the arrow keys to change this to your correct weight. The Personal Climber
uses this to calculate how many calories you burn during your workout, so be sure to
allow for your clothing and shoes. In general, add about five pounds to your base weight to
get an accurate reading. Press
Enter
.
5.
The console now shows “Goal = xxx.” Use the arrow keys to adjust the goal distance, 50
feet at a time. Press
Enter
.
6.
The console now shows “Pacer = Off.” If you want a computerized pacer, use the arrow
keys to set its speed, in feet per minute.
7.
Press
Enter
.
After a short countdown, your workout begins. The Workout Graph shows two rows of dots: the
top row is your progress, the bottom row is the pacer. Your goal distance is at the right side of the
display. The rest of the display is as described in “The Workout Display” in Chapter 3.
Fitness Test
The Personal Climber offers a five-minute fitness test. You can take this test only on a Personal
Climber with a heart rate monitor. It works this way:
The Personal Climber starts at 30 feet per minute, then increases the speed by five feet each
minute, up to 50 feet per minute for the fifth minute. It measures your heart rate at the end of each
minute. After the test, Personal Climber calculates and displays your fitness score. The score is an
estimate of your VO
2
Max; it measures the rate at which you can supply oxygen to your cells. The
table at the end of this section will help you interpret your score.
Your score will be an accurate measure of your condition only if your heart rate is at its
resting level when you begin.
