Specifications
15
30:30 The 30:30 program provides a simple test of your fitness level with 5 sets of
30-second sprint and recovery (FAST and SLOW) intervals. For each set, the
program monitors your heart rate and calculates the number of beats that your
heart rate lowers between sprint intervals. Heart rate recovery is a measure of
your overall fitness level. After selecting the program, use the appropriate Up ()
or Down () keys to enter the program settings as desired: Time, High Interval
Level (the level you want for the sprint intervals), Age (xR6e/xR6ce only), and
Weight. The standard level for the FAST interval is “8”. At any time during the
program you can change the level using the Level Up () or Down () keys on
the keypad. 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 matrix display prompts you when to begin each FAST interval (60 RPM
or higher) and when to slow down (50 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. The computer calculates and displays the average speeds of the SLOW
and FAST intervals, and your average maximum heart rate and average minimum
heart rates. The difference between the two average heart rates 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!
Note: For this performance program to work effectively, you must be wearing a wireless chest strap or consistently
grasping the contact heart rate grips on the stationary handlebars throughout your workout.
Performance Program (xR6e/xR6ce)
30:30