Preset Programs
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.
# \ 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 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.
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 and the preset incline.
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 and the preset.
A
Aerobic Program (C776i climber, C956i, C966i treadmills) 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 or resistance.
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. Set your calorie goal by indicating a quantity between 1 and 5000 (default is 300) and press ENTER to continue.
City Steps Program (C776i climber) - The City Steps Program increases and decreases your step rate in stages. In each stage, the rate gradually rises to a peak and then falls quickly back to the starting rate. This pattern is repeated. You can override the settings for each column. The changes also raise or lower the columns on the remaining portion of the program profile.
Cross Country (EFX556i, EFX576i, C936i, C954i, C956i, and C966i treadmills) - The purpose of preset program is to simulate an outdoor running experience. In this case you can change the overall profile or intensity of the program (resistance) 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 (C842i and C846i cycles) - This is a preset program that varies resistance and simulates the experience of riding outdoors on a varied terrain. The user sets time or distance goals. 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, EFX576i, C776i climber, C956i and C966i treadmills) - 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 remaining segments will recall the last "programmed" resistance, a change which is reflected in the program profile. You can change the resistance use the console.
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. Indicate a distance goal to begin. Acceptable entries range from 0.1 to 50.0 (miles or kilometers). You can alter the display values. Once you start a program, you can 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. Set your distance goal as a number between 0.1 and 50.0 miles or kilometers, then press ENTER to continue.
E
Escalating Interval (C956i, C966i treadmills) - Similar to the three standard Interval programs, the Escalating Interval Program adds a new dimension by continually stepping up the rest and work intervals, which provides a more intense workout and exercises several muscle groups.
The incline is preprogrammed. You can override the incline settings for each column. The changes raise or lower the columns on the remaining portion of the program profile.
F
Fat Burner Program (C776i climber) - This is a fairly intense program designed to burn fat and increase cardiovascular conditioning. Step rate fluctuates mildly within a high-intensity range. Anytime during the program, you can override the settings, and the remaining profile columns will change accordingly. The changes are applied throughout the remainder of the program.
Fitness Test General Guidelines
Sit and rest for at least five minutes prior to taking the test to bring your heart rate to a resting state.
Important: If a message appears stating that your heart rate is too high, the test ends and the automatic cool-down period begins. Complete the cool-down period and retake the Fitness Test later.
Caution: If you need to stop to regain control or reduce your heart rate, please do so. You can retake the Fitness Test later.
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 | |
| 28-39 | < 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 (EFX556i, EFX546i, and EFX576i) (models purchased since April 2005) - The Fitness Test monitors your heart rate and calculates a fitness score based on your average heart rate during specific test stages. When the test is completed, the display provides a fitness score and fitness category.
This test was developed in 2004 by Dr. Emily Cooper of Seattle Performance Medicine. The test results can help you gauge the effectiveness of your current exercise routine and tailor it to meet your fitness goals.
The fitness score is affected by your weight, age, and gender. You must enter this data during the setup phase.
The EFX provides a 3-minute warm-up period before beginning the Fitness Test. During only the first minute of the warm-up period, you may adjust the ramp incline to a comfortable level. After the first minute, you will not be able to change the incline. Continue pedaling at a constant stride rate (from 100 to 160 strides per minute). The Fitness Test commences at the end of the warm-up period.
For accurate heart rate readings, you must wear the chest strap throughout the test. The test acquires your heart rate during the last 30 seconds of every minute in a test stage and produces an average heart rate reading. If the heart rate reception is erratic, incorrect readings can occur and affect the accuracy of the overall fitness score.
Maintain a constant stride rate (from 100 to 160 strides per minute), but let the program adjust the resistance for you.
When you finish, the resistance is reduced and an automatic cool-down period is provided to help return your heart rate to a normal, resting state.
The Fitness Test automatically ends if one of the following occurs:
- You stop
- Your heart rate increases and averages above 75% of the maximum allowable heart rate during the first three minutes.
- Your stride rate drops below 100 strides per minute.
- Your heart rate increases and averages above 85% of the maximum allowable heart rate.
- Your heart rate cannot be detected for two minutes.
- You press RESET.
- You complete the test.
Score tables are the same as those for the C846i cycles.
Fitness Test (C776i climber)
The Fitness Test monitors your heart rate and calculates a fitness score based on your average heart rate during specific test stages. When the test is completed, the display provides a fitness score and fitness category. The test results can help you gauge the effectiveness of your current exercise routine and tailor it to meet your fitness goals.
Your fitness score is affected by your weight, age, and gender. You must enter this data during the setup phase.
A 3-minute warm-up period is provided before beginning the Fitness Test. When the first minute of the warm-up period elapses, the arrow keys are disabled. During the warm-up period, the step rate is fixed at 30 steps per minute and cannot be adjusted. The Fitness Test commences at the end of the warm-up period.
For accurate heart rate readings, you must wear the chest strap throughout the test. The test acquires your heart rate during the last 30 seconds of every minute in a test stage and produces an average heart rate reading. If the heart rate reception is erratic, incorrect readings can occur and affect the accuracy of the overall fitness score.
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 C956i and 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 2 3 4 5 6 |
30 60 90 120 150 180 |
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 | |
| 28-39 | < 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.
Fitness Test (Military Descriptions)
Users enter data such as age and gender, which will be used to calculate their score. Each test begins with a 3-minute warm-up. After the warm-up, the treadmill prompts the user to accelerate to the desired speed. Users can adjust the speed at any time during the test. The test is followed by a 5-minute cool-down, during which the score is posted. The score is based on the data the user entered and the time taken to complete the test.
| Distance | Incline | User Enters: | Score based on: | |
| Navy PRT | 1.5 mi | 1% | Age
Weight Gender Altitude |
Age
Gender Altitude Time taken |
| Army PRT | Age
Weight Gender |
Age
Gender Time Taken |
||
| Federal Law Enforcement PEB | - | |||
| Army PFT | 2 mi | Weight
Gender |
Gender
Time Taken |
|
| Marine Corps PFT | 3 mi |
Note: Please read the Fitness Test Guidelines, found in the owner's manual, before beginning.
G
Gluteal Interval (C956i, C966i treadmills) - The Gluteal Interval Program provides rest and work intervals designed to exercise the Gluteal muscles while raising and lowering the intensity of your workout. Review the program label on the display console to determine the ascent and descent levels of the program.
The incline of the rest and work intervals is preprogrammed. Anytime during a workout, you can override the incline settings. The changes also raise or lower the columns on the remaining portion of the program profile. The changes are saved and applied throughout the remainder of the program. You can also adjust the pace.
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. For the treadmills, the ramp incline on this program is preset. However, you can override this setting while working out. The changes are saved and applied throughout the remainder of the program and, for the EFX5.23 and EFX5.21, applied the next time you use the Gluteal program.
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.
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. 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, EFX534, EFX524, EFX556i, EFX546i, EFX576i, C764i and C776i climbers, C842i and C846i cycles, C932i, C936i, C952i, C956i, C966i treadmills) - The Interval programs are primarily for conditioning your cardiovascular system. The programs are designed to raise and lower your heart rate in a repeating fashion for a user-defined period of time by alternating rest and work intervals. The user may change resistance values at any time during the program. The incline on the EFX models is pre-programmed but can be changed by the user.
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. 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.
Pyramid Program (C776i climber) - The Pyramid Program slowly increases the step rate to a “peak” and then slowly decreases back to a slower rate. Resistance is decreased as the step rate increases and then increased as the step rate decreases. You can change the step rate setting for each column. The changes also raise or lower the columns on the remaining portion of the program profile.
Q
R
Random (EFX5.33, EFX5.23, 9.35 treadmill, C764i Climber, C846i cycle, C932i, C954i, C956i, C966i, and C936i treadmills) - 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. 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.
Rolling Hills Program (C776i climber) - This program provides a high step rate and a high cardio-conditioning session. Like the Aerobic Program, it involves several “peaks” and “valleys” in step rate, but unlike the Aerobic program, the dips in intensity during “rest” periods are smaller, resulting in more consistent intensity. You can override the settings for each column. The changes also raise or lower the columns on the remaining portion of the program profile.
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.
S
Speed Bumps Program (C776i climber) - The Speed Bumps Program increases and decreases the step rate in an interval fashion, which raises and lowers your level of exertion repeatedly. You can override the settings for each column. The changes also raise or lower the columns on the remaining portion of the program profile.
Steady Climb (C776i climber) - The Steady Climb program slowly increases the step rate until it culminates at the end of the program. You can override the settings for each column. The changes also raise or lower the columns on the remaining portion of the program profile.
T
Total Body Interval Program (C576i EFX) - The Total Body Interval Program provides an additional aspect to the standard interval program. Each program interval prompts you to push or pull with your arms, which incorporates upper body movement and elevates the intensity of your workout. The program also consists of alternating forward and backward pedaling movements that focus on working the thigh and calf muscle groups.
The program is broken into five intervals of equal length. Each interval raises and lowers your level of exertion repeatedly for a specified period of time.
When you begin the program, the resistance for the rest and work intervals are 1 and 8, respectively. The settings are repeated throughout the program.
To change either the resistance or ramp incline settings, press the appropriate arrow key and continue. The display lets you know when the resistance or incline levels are about to change and indicates the levels of the next interval.
The resistance changes affect the program profile. Any changes to resistance are applied to the remaining intervals.
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.
Twin Peaks Program (C776i climber) - The Twin Peaks Program is similar to the Aerobic Program but lengthens the interval between step rate changes and increases the intensity. You can override the settings for each column. The changes also raise or lower the columns on the remaining portion of the program profile.
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 and override the preset incline.