Spirit CU 900 LED User Manual page 49

2. You are now asked to enter your Weight. You may adjust the Weight number using the Up
and Down keys or the numeric key pad then press enter to continue.
3. Next you are asked for the number of intervals you want to do. The default is 10 and the
range available is 3 to 15. One interval equals 1 Sprint and 1 Rest segment.
4. Now you are asked to adjust the Sprint Level. This is the resistance level you will
experience during the Sprint segments of the program. Adjust the level and then press
Enter.
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 flashing. You may use the + - keys 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 +- keys 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 key and the workout summary will be displayed.
FIT TEST PROGRAM
The fitness test is based on the YMCA protocol and is a sub-maximal test that uses
pre-determined, fixed work levels that are based on your heart rate readings as the test
progresses. The test will take anywhere between 6 to 15 minutes to complete, depending on
your level of fitness. The test ends when your heart rate reaches 85% of maximum at any
time during the test or your heart rate is between 110 bpm and 85% at the end of two
consecutive stages. At the end of the test a VO2max score will be given. VO2max stands for
Volume of Oxygen uptake which is a measurement of how much oxygen you need to
perform a known amount of work. The YMCA protocol uses two to four, 3-minute stages of
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