Stairmaster 2100 LC - Manual (Page 30)

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The Advanced Programs
The Advanced Programs key allows the user to choose one of eight additional programs,
including two Fit Test programs, a Custom Speed Interval workout, an Interval HR Control
workout, 5K Fun Run, 10K Bolder Boulder Run, Custom Calorie Burn and a 9-Hole Walk.
StairMaster Fit Test – The StairMaster Fit Test is a program that estimates maximal aerobic
capacity based on heart-rate response to sub-maximal exercise.
Fire Fighter Fit Test – The Firefighter Fit Test is used by Fire Departments to determine the
fitness capacity of a firefighter or potential firefighter. The test is comprised of a 3
minute warm-up followed by an exercise session up to 13 minutes in length. After each
minute, the treadmill speed or incline is increased according to the predefined test
protocol. The subject’s heart rate is monitored throughout the test. The test is
complete when the subject’s heart rate reaches 85% of their age-predicted maximum
heart rate. A one minute cool down follows, after which a recovery heart rate is noted.
Custom Speed Interval – Workout with user-defined rest intervals and exercise intervals
with alternating speed changes. During data entry, user can define Rest interval speed
and time, Exercise interval speed and time, and number of intervals. The default Rest
interval speed is 2 mph and Rest interval time is 2 minutes. The default Exercise
interval speed is 5 mph and Exercise interval time is 2 minutes. The default number of
intervals is 5. Therefore, a default Speed Interval workout is 20 minutes in length.
During the workout, user may adjust the REST interval Speed and EXERCISE interval
Speed independently, which is saved for remainder of the workout.
Interval HR Control – Workout that allows user to define the rest interval heart rate, the
length of time at the rest interval heart rate, the exercise interval heart rate, the length
of time at the exercise interval heart rate, and the total number of intervals. After the
first rest and exercise interval, the program will remember the workload (either speed or
incline) that the user was exercising at the end of the interval. Then, during the next
interval, the program automatically goes to that workload. The HR control algorithm
makes adjustments to maintain the user within that rest or exercise heart rate zone.
5K Fun Run – A fixed distance workout of 5K in length. Program does a 3-minute warm-up
at user selected speed, then starts the workout prompting the user to input run speed.
Program will count up from 0:00, and prompt the user at 0.5 K intervals as to progress.
Program enters a 3-minute cool-down upon completion of 5K.
10K Bolder Boulder Run – similar program to 5K Fun Run with a fixed distance workout of
10K in length. The program also has predefined incline levels to estimate the actual
Boulder race. After a 3-minute warm-up, the program starts the Run by prompting the
user to input run speed. Program will count up from 0:00, and prompt the user at 0.5 K
intervals as to progress. Program enters a 3-minute cool-down upon completion of 10K.
Custom Calorie Burn – program allows user to enter the amount of calories they want to
burn during the workout. The program also prompts the user to enter exercise speed.
Once the workout starts, the calories count down from the entered amount, and the
time counts up from 0:00. Program enters a 3-minute cool-down upon completion of
the calories entered.