Manual Spirit XBR25 2011-2012 (page 18 of 26) (English)

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Fitness Bike

XBR25

Preset Programs

The tness bike has ve different programs that have been designed for a variety of workouts.

These ve programs have factory preset work level proles for achieving different goals.

RESISTANCE

FAT BURN

This program follows a quick progression up to the maximum

resistance level (default or user input level) that is sustained for 2/3

of the workout. This program will challenge your ability to sustain

your energy output for an extended period of time.

HILL

This program follows a triangle or pyramid type of gradual

progression from approximately 10% of maximum effort (the level

that you chose before starting this program) up to a maximum

effort which lasts for 10% of the total workout time, then a gradual

regression of resistance back to approximately 10% of maximum

effort.

CARDIO

This program presents a quick progression up to near maximum

resistance level (default or user input level). It has slight uctuations

up and down to allow your heart rate to elevate, and then recover

repeatedly, before beginning a quick cool down. This will build up

your heart muscle and increase blood ow and lung capacity.

STRENGTH

This program has a gradual progression of resistance up to 100%

of maximum effort that is sustained for 25% of workout duration.

This will help build strength and muscular endurance in the lower

body and glutes. A brief cool down follows.

INTERVAL

This program takes you through high levels of intensity followed

by recovery periods of low intensity. This program utilizes and

develops your “Fast Twitch” muscle bers which are used when

performing tasks that are intense and short in duration. These

deplete your oxygen level and spike your heart rate, followed by

periods of recovery and heart rate drop to replenish oxygen. Your

cardiovascular system gets programmed to use oxygen more

efciently.

RESISTANCE

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Spirit XBR25 2011-2012 Manual

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