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Here are descriptive accounts of Precor's most common preset programs that are designed to keep your exercise routines fresh and motivating.
Since there might be slight variation by machine, review your owner's manual for exact descriptions.
1 \ 5 \ 10 \ A \ B \ C \ D \ E \ F \ G \ H \ I \ J \ K \ L \ M \ N \ O \ P \ Q \ R \ S \ T \ U \ V \ W \ X \ Y \ Z
1
1-1 Interval (9.35 treadmill, C956i treadmill) - These work the same as the standard interval program, except you can set the rest and work intervals according to your training regimen. You set the speed and incline for the first rest and work intervals and the software takes over from there, repeating the intervals throughout the program until you press the STOP button. Each one-minute rest interval is followed by a one-minute work interval.
1-2 Interval (9.35 treadmill, C956i treadmill) - The program works the same as the 1-1 Interval program, except that each one-minute rest interval is followed by two one-minute work intervals.
1-3 Interval (9.35 treadmill, C956i treadmill) - This program works the same as the 1-1 Interval program, except that each one-minute rest interval is followed by three one-minute work intervals.
5
5K Run (9.35 treadmill, C966i treadmill) - The distance is fixed at five kilometers. You can run or walk the course. You can make changes to the running belt speed by using the Speed up or down keys and the preset incline by using the Incline up or down keys.
10
10K Run (9.35 treadmill) - The distance is fixed at ten kilometers. You can run or walk the course. You can make changes to the running belt speed by using the Speed up or down keys and the preset incline by using the Incline up or down keys.
A
Aerobic Program (C966i treadmill) This program is similar to an interval program. You can set the length of time you wish the program to run and you can specify the speed and the incline at which you run. The program has a specific pattern of inclines and declines - you can specify how steep you climb and how quickly you descend.
B
C
Calories Goal (9.35 treadmill) - Treadmill session will last until you reach your caloric burn goal. To start this program, choose program #16 and press the CHANGE key (second from left) to indicate a calorie goal. Acceptable entries range from 10 to 5000 calories. You can alter the display values using the up or down or Number keys. Once you begin the program, use the Incline and/or Speed up and down keys to change the incline and speed. When you complete your goal, the five-minute cool-down period begins.
Calories Goal (C846i cycle) - This workout program will continue until you reach your caloric burn goal. To start this program, choose program 13 and press ENTER. To set your calorie goal, use the arrow keys or number keys to indicate a quantity between 1 and 5000 (default is 300), then press ENTER to continue.
Cross Country (EFX556i, C966i, C956i, C954i, and C936i treadmills) - The purpose of preset program is to simulate an outdoor running experience. In this case you can change the overall profile of the program (resistance) by using the up or down keys at any time during the program. However, you cannot change the shape of the program, in other words, the "hills" and "valleys" you see depicted on the display.
Cross Country (C846i and C842i cycles) - This is a preset program that varies resistance. Pressing the RESISTANCE arrow keys will raise or lower the resistance setting immediately and will adjust the remainder of the workout profile correspondingly.
Cross Training Interval (EFX5.33, EFX5.23, EFX5.21i, EFX546i, EFX556i, EFX524, and EFX534) - This program consists of alternating one-minute segments of forward and backward pedaling movements that focus on working the thigh and calf muscle groups. The display prompts when you should change pedal direction.
Custom Programs (EFX5.33, EFX5.23, 9.35 treadmill, C966i treadmill, C956i treadmill) - Provides you with workout flexibility as you create the custom program as you work out, determining the resistance settings for each one-minute segment along the program length. As the time for each segment elapses, the resistance for that segment is stored in memory. The "unprogrammed" segments echo the last "programmed" resistance and are reflected in the program profile. You can change the resistance using the respective up or down keys.
Custom Programs (C846i cycles) - There are up to two custom programs, one with a resistance profile and on older models, one with a watts profile.
- Resistance profile operates similar to a preset program where each program consists of a series of segments, and each segment has a fixed resistance setting.
- The watts custom program is available on older C846 cycles. It combines features of a preset program and the Watts Control program as follows:
- The profile shows the target watts for each segment.
- During each segment, the resistance is automatically adjusted so that the watts equals the target for that segment.
- Resistance cannot be directly controlled by the user.
- Pressing the arrow keys raises or lowers that part of the profile not yet executed; the targets for those segments are adjusted.
D
Distance Goal (9.35 treadmill) - Treadmill session will last until you reach your distance goal. To start this program, choose program # 16 and press the CHANGE key (second from left) to indicate a distance goal. Acceptable entries range from 0.1 to 50.0 (miles or kilometers). You can alter the display values using the up or down keys. Once you start a program, you can use the Incline or Speed up or down keys to change the incline and speed. When you complete your goal, the automatic five minute cool-down period begins.
Distance Goal (C846i cycles) - Your workout will continue until you reach your distance goal. Start this program by choosing program #12 and pressing ENTER. Use the arrow or number keys to set your distance goal as a number between 0.1 and 50.0 miles or kilometers, then press ENTER to continue.
E
F
Fitness Test (C546i EFX, C556i EFX) -- The EFX Fitness program measures VO2max during a five-minute test. The test was designed by Dr. Len Kravitz, PhD, the program coordinator of Exercise Science and a researcher at the University of New Mexico. It is based on initial research by Dr. Emily Cooper, MD, of Seattle Performance Medicine.
The test begins with a warm up. Once your heart rate exceeds 55% of the estimated maximum heart rate for your age and weight, fitness test will begin. The test is conducted at a resistance level of 9 and an incline level of 6. Neither of these settings change during the test. The machine will prompt you to maintain strides per minute at a rate equal to the highest stride rate during the warm-up phase.
Your score is the estimated rate of oxygen (O2) consumption, in ml per minute, projected to your maximum heart rate (220 - age), divided by your weight in kilograms. Heart rate must be measured for at least two test stages to achieve results. The heart rate is measured in final 15 seconds of test stage. The target heart rate is = (220 -age) * 0.8). An average male should obtain a score in the mid-30's. Females typically get slightly lower scores. If you terminate the course by ceasing pedaling then the test is considered invalid even if two or more stages were completed.
|
Age |
Low Fitness |
Medium Fitness |
High Fitness |
|
male |
female |
male |
female |
male |
female |
| 20-39 |
< 35 |
< 28 |
35-42 |
28-33 |
> 42 |
> 33 |
| 40-49 |
< 32 |
< 26 |
32-39 |
26-31 |
> 39 |
> 31 |
| 50-59 |
< 29 |
< 24 |
29-36 |
24-28 |
> 36 |
> 28 |
| 60 and over |
< 24 |
< 22 |
24-31 |
22-26 |
> 31 |
> 26 |
Fitness Test (C966i, C956i, and C954i treadmills) - This program is used to monitor a user's fitness level over time. The user can challenge himself/herself to determine how long they can run the program before it concludes. This program written by Precor is a version of the Gerkin protocol and is often used by Firefighters to monitor their fitness levels over time. All keys (except for the STOP key) will be deactivated during program execution. The program will begin with a 3 minute warm up at 3.0 mph. After 3 minutes the program begins at 4.5 mph and 0% grade. Every odd minute, the grade will increase by 2%. Every even minute, speed will increase by 0.5mph. The test concludes when the heart rate exceeds and maintains above the target heart rate for 15 seconds, or the test is run to completion, or the user exits by pressing the STOP key. This is followed by a 1 minute cool down at 3.0 mph and 0% grade. A user can track his/her fitness progress by noting how long he/she was able to run the fitness test before it concluded. The maximum program length is 13 minutes, excluding the cool down.
Note: For the C966i, this program is only available if enabled by the owner. This program shares the same location as the Custom 2 program on the C966i in program number 16. Owners should see the manual to enable or disable the Fitness test. Firefighters using the Fitness Test in training can determine converted VO2max using a fitness protocol worksheet developed and administered by the International Association of Fire Fighters for use with the Gerkin protocol on treadmills.
Fitness Test (C846i cycles) - The Fitness Test program is used to determine a user's fitness level by monitoring heart rate while a preprogrammed program is executed. Dr. Neil Gordon of the Cooper Clinic developed the program and the analysis algorithm in 1992. In 2002, Dr. Emily Cooper, of Seattle Performance Medicine, assisted Precor to calibrate the Fitness Test to represent results shown through VO2max testing. The test has 6 stages and lasts 2 minute per stage. The test is terminated when the stages are complete or when the user's heart rate is unknown after the end of a stage or when heart rate is equal to or greater than target heart rate. Heart rate must be measured for at least two test stages to achieve results. The heart rate is measured in final 15 seconds of test stage. The target heart rate is = (220 -age) * 0.8). Target watts for each stage are preset as follows:
|
Stage |
Target Watts |
| 1 |
30 |
| 2 |
60 |
| 3 |
90 |
| 4 |
120 |
| 5 |
150 |
| 6 |
180 |
The score is the rate of oxygen (O2) consumption, in ml per minute, projected to the user's maximum heart rate (220 - age), divided by the user's weight in kilograms. The O2 rate is derived from the calorie expenditure rate (calories per minute) converted to watts and computed based on Cooper's formula. An average male should obtain a score in the mid-30's. Females typically get slightly lower scores. If the heart rate was not increasing or if the computation yields a value of 80 or greater, then the score is considered invalid. If the user terminates the program by ceasing pedaling then the test is considered invalid even if two or more stages were completed.
Below shows a fitness score reference table for different age groups:
|
Age |
Low Fitness |
Medium Fitness |
High Fitness |
|
male |
female |
male |
female |
male |
female |
| 20-39 |
< 35 |
< 28 |
35-42 |
28-33 |
> 42 |
> 33 |
| 40-49 |
< 32 |
< 26 |
32-39 |
26-31 |
> 39 |
> 31 |
| 50-59 |
< 29 |
< 24 |
29-36 |
24-28 |
> 36 |
> 28 |
| 60 and over |
< 24 |
< 22 |
24-31 |
22-26 |
> 31 |
> 26 |
Fitness Test(9.35 treadmill) - Provides a means of determining your fitness score. Dr. Neil Gordon of the Cooper Clinic developed the algorithm used to create this program. The Fitness Test determines heart rate response to varying levels of exercise. It measures the maximum amount of oxygen the body can use for energy production during exercise. The higher the amount of oxygen that your body can use, the greater your ability to exercise for prolonged periods of time. You can use the results of the Fitness Test to personalize a weight loss training program to meet your needs.
Note: Please read the Fitness Test Guidelines, found in the owner's manual, before beginning.
G
Goal Program (C846i cycles, C966i and C956i treadmills) - There are two goal programs, one for a distance goal and one for a calories goal. They both operate similarly to the Manual program, except that the program duration and the current position in the program profile are based on the distance or calorie goal.
Gluteal Program (EFX5.23, EFX5.21i, EFX546i, EFX524i, C966i treadmill) - This program focuses on working the muscles of the gluteal region. With this program you are prompted for a workout time. The ramp incline on this program is preset. However, you can override this setting while working out using the up and down keys. The changes are saved and applied to the next time you use the Gluteal program.
H
Heart Rate (EFX5.33, EFX5.23, 9.35 treadmill, C966i, C956i, C936, and C932 treadmills) and treadmills, C846i and C842i cycles) - This program lets you set a target for your heart rate. The machine will adjust resistance and/or incline to maintain your target heart rate while you work out. The program starts with a three-minute warm-up and lasts until your target heart rate reaches 70% of (220 minus "Your Age") or the three minutes elapse (whichever comes first).
Note: For the unit to detect your heart rate, a heart rate chest strap must be worn or you must grasp the touch heart rate sensors (if available) while exercising.
Hill Climb (EFX5.33, EFX556, C846i and C842i cycles) - Another preset program that simulates hill climbing. The program is fixed at 30 minutes (the user may determine the time on the EFX556i and the C846i and C842i cycles,) and the resistance is predetermined. You can override the resistance by using the up or down arrows. However, the actual "hills" and "valleys" remain as is where they are preprogrammed. You only change how high or low you are going.
I
Interval (EFX5.33, EFX5.23, EFX5.21i, EFX546i, EFX556i, EFX524, EFX534, C966i, C956i, C936, and C932 treadmills C846i and C842i cycles, C764i climber) - The Interval program is primarily for conditioning your cardiovascular system. The program is designed to raise and lower your heart rate in a repeating fashion for an indefinite period of time by alternating rest and work intervals. The user may change resistance values at any time during the program.
J
K
L
M
Manual (all products) - Resistance and speed changes are completely under your control. The profile is initially a flat line. If changes are made to resistance, the program profile reflects the changes in all subsequent segments.
Miracle Mile (9.35 treadmill) - The distance is fixed at one mile and the incline is predetermined. You can make changes to the running belt speed by using the Speed up or down keys and override the preset incline using the Incline up or down keys.
N
O
P
Preset Programs (C956i treadmill) - There are nine preset programs on the C956i treadmill. The incline is preset on all of these programs and you can change the speed. You may also override the preset inclines by using the up or down incline arrows. There are two timing options for this program. You may either set a finite time, in which case the program will divide each segment evenly or you may leave the time unbounded and the program will cycle through the segments until you stop the program.
Q
R
RPM Control Program (C846i cycles) - In this program the resistance is automatically controlled to keep the user's pedaling speed, i.e. rpm, constant. The resistance is not adjusted if the user is pedaling outside a set range.
Random (EFX5.33, EFX5.23, 9.35 treadmill, C966i, C956i, C954i, C936, and C932 treadmills, C846i cycles, C764i climber) - Every time this program is selected, a different program profile appears. The one-minute segments that appear in the program profile maintain a set resistance that you can override by pressing the up or down keys. The Random program has no time or distance limit so you must press STOP when you have completed your workout.
Resistance Custom (C846i cycles) - The resistance custom program must be accessed through the club settings. You can override the default resistance values by using the up or down resistance arrows. The profile is similar to a hill climb program with resistance levels varying each segment.
S
T
Track (9.35 treadmill, C966i and C956i treadmills) - An oval "track" appears on the display. A blinking cursor (moving counterclockwise) indicates your position on the track. One "lap" around the track represents 440 yards (400 meters). Speed and incline changes are completely under your control. SEGMENT TIME displays the remaining time required to complete the current lap based on your current speed.
U
Urban Park (9.35 treadmill) - The default program time is 30 minutes, but the time-related goal may be changed. You can make changes to the running belt speed by using the Speed up or down keys and override the preset incline using the Incline up or down keys.
V
W
Watts Control Program (C846i cycles) - In this program the resistance is automatically controlled to keep the user's energy expenditure level (as measured in watts) constant regardless of the user's pedaling speed.
Weight Loss(EFX5.33, EFX5.23, EFX5.21, 9.35 treadmill, EFX546i, EFX556i, EFX524, EFX534, C966i, C956i, C936, and C932 treadmills, C846i and C842i cycles) - The workout time is normally fixed at 28 minutes. The program consists of four seven-minute intervals. You can change the resistance at any time during the work interval.
On newer C846i cycles (2003), instead of setting resistance levels, you set target heart rates for the intervals. The unit will adjust resistance to maintain your target heart rate while you work out. Note: For the unit to detect your heart rate, a heart rate chest strap must be worn or you must grasp the touch heart rate sensors while exercising.
X
Y
Yellow Brick Road (9.35 treadmill) - The distance is fixed at two miles. You can make changes to the running belt speed by using the Speed up or down keys and override the preset incline using the Incline up or down keys.
Z
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