BH FITNESS X8 Elliptical Owner's Manual download pdf (Page 26)

PROGRAM INFORMATION

MANUAL: Adjust your resistance level manually

during your workout.

INTERVAL WORKOUTS

SPEED INTERVALS: Improves your strength,

speed and endurance by increasing and

decreasing the resistance throughout your

workout to involve your heart and other muscles.

Segments repeat every 30 and 90 seconds.

HR INTERVALS: Automatically adjusts work and

rest resistance levels within your desired heart

rate. Perfect for providing an intense workout with

recovery bursts. Time-based goal.

1) Set WORK

interval time using

and press

ENTER.

2) Set WORK interval target heart rate using and

press ENTER.

3) Set REST interval time using

and press

ENTER.

4) Set REST interval target heart rate using

and press ENTER.

5) Set TOTAL WORKOUT TIME using

and

press START to begin.

SPEED INTERVALS

Segment Warm Up Program Segments - Repeat Cool Down

Seconds 60 60 60 60 30 90 90 30 30 90 30 90 90 30 30 90 60 60 60 60

Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

1 1 1 1 1 3 1 1 3 3 1 3 1 1 3 3 1 1 1 1 1

2 1 1 1 2 3 1 1 3 3 1 3 1 1 3 3 1 2 1 1 1

3 1 1 1 2 4 2 2 4 4 2 4 2 2 4 4 2 2 1 1 1

4 1 1 1 3 4 2 2 4 4 2 4 2 2 4 4 2 3 1 1 1

5 1 2 3 3 5 3 3 5 5 3 5 3 3 5 5 3 3 3 2 1

6 1 2 3 4 5 3 3 5 5 3 5 3 3 5 5 3 4 3 2 1

7 1 2 3 4 6 4 4 6 6 4 6 4 4 6 6 4 4 3 2 1

8 1 2 3 5 6 4 4 6 6 4 6 4 4 6 6 4 5 3 2 1

9 2 2 3 5 7 5 5 7 7 5 7 5 5 7 7 5 5 3 2 2

10 2 2 4 6 7 5 5 7 7 5 7 5 5 7 7 5 6 4 2 2

Segments Warm Up Work Interval Rest Interval Cool Down

Time 4:00

The work interval and rest interval segment times are

preset by the user and are repeated until the cool down

2:00 min 2:00 min

Resistance

1 or user

selects

THR set by user for the work and rest intervals

1/2 current

resistance

1 2 ... 21 22 23 24 25 26 27 28 29 30 31 ... 47 48

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BH FITNESS X8 Elliptical Owner's Manual Page 26

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