Life Fitness R9i Operation Manual page 24

A T
EROBICS RAINER
In this workout, the MESSAGE CENTER continuously prompts the user to switch between a high pedaling speed
and a low pedaling speed. These speed intervals alternate in a pattern that promotes a "build-up" in the intensity of
the workout, followed by a "build-down" in intensity.
The workout consists of 32 intervals, which are divided into groups of four. In the first group, the user encounters
one fast interval followed by three slow intervals. The second group features two fast intervals followed by two slow
intervals. The third group features three fast intervals followed by one slow interval. The fourth group, which is the
most intense point of the workout, features four fast intervals. Afterward, the workout decreases in intensity,
concluding with a group of four, conscutive, slow intervals. See the chart below:
Interval 4
Interval 3
Interval 2
Interval 1
The length of the intervals depends on the workout duration selected by the user.
S P -
IX RE SET WORKOUTS
CASCADES, AROUND THE WORLD, FOOT HILLS, INTERVAL, KILIMANJARO, and SPEED TRAINING are
variations of the HILL workout. These workouts cannot be changed "on the fly."
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of
various geographical areas.
CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.
FOOT HILLS is a rolling hill workout with low intensity levels.
INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak
and then gradually decline.
KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then
gradually decline.
SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly
to simulate a typical speed-training workout.
(R9 )
I ONLY
Workout Begin
Group 1 Group 2 Group 3
Build-Up
Fast
(R9 )
I ONLY
Group 4 Group 5 Group 6
Build-Down
Slow
23
Group 7 Group 8