Owner`s manual

56 57
WORKOUT DESCRIPTIONS
FIT TEST
This test measures cardiovascular fitness and proves an estimated sub-maximal VO2 result. It is based on power output according to
ACSM standards and was developed by the Cooper Institute (© www.cooperinstitute.org)
User RPMs must remain between 60-80 RPM during the test.
The test will end when the user can no longer maintain this speed. Use of a heart rate strap is optional but provides more data.
The test starts at a low intensity level and gradually increases in intensity (difficulty) every 2 minutes. As it increases, the user must
maintain 60-80RPM to advance to the next level. The test could take upwards of 30+ minutes for very fit individuals. Once the test
ends a recovery period (cool down) will begin and the user’s results are calculated and displayed. Results are based on the number
of stages completed:
Stage Complete:
1 Well Below Average
2 Well Below Average
3 Below Average
4 Below Average
5 Average
6 Average
7 Above Average
8 Above Average
9+ Well Above Average
ASCENT ONLY: Incline will not be adjustable during the test.
GLUTE TRAINING WORKOUT (A5X ASCENT ONLY)
This program was designed to increase your range of motion and target the thighs and glutes. By varying a high incline throughout
the workout you can engage significant glute recruitment and enjoy a great workout. You will be asked to enter in a minimum
resistance level and maximum resistance level. The maximum resistance is applied at your peaks and the minimum resistance is
applied in the valleys. Choose levels that are appropriate for you. A great recommended starting point is a Minimum Resistance Level
of 1 and a Maximum Resistance Level of 8. After you are comfortable with this setting, try higher levels for both. Incline levels cannot
be adjusted during this workout as it is an incline-based workout.
Simply follow the prompts for further instruction.
CONSTANT WATTS
This program allows you to vary your cadence or RPM and the machine’s resistance will adjust accordingly to your selected goal. The
quicker your stride the less resistance for the goal selected.
1) Press CONSTANT WATTS
2) Enter your desired WATT using the ARROW KEYS or NUMBER KEYPAD and press ENTER (25 – 525).
3) Enter your desired TIME using the ARROW KEYS or NUMBER KEYPAD and press ENTER.
4) Enter your WEIGHT using the ARROW KEYS or NUMBER KEYPAD and press ENTER.
ep_ascent_om_r2.2.indd 56-57 9/26/11 11:50 AM