Advanced Training Modes maximize your training. There are three modes for the XS1 cardio exercises: Steadystate, Intervals, and Hills.

For pre-configured exercises, access the training modes by selecting Advanced Settings in your workout, located near the lower right side of the active workout screen. For freestyle exercises, access the training modes when you set up your activity.

You can change the training mode within an exercise by unloading the weight and selecting Advanced Settings, located near the lower right side of the active workout screen.

ADVANCED TRAINING MODES FOR CARDIO EXERCISES

STEADYSTATE 

maintains a constant resistance

INTERVALS

increases and decreases resistance based on the working resistance and the resting resistance settings

WORKING INTERVAL LENGTH

the duration in seconds of working intervals

WORK-TO-REST RATIO

Repeated application of working resistance followed by resting resistance; the duration of each resistance setting will be dependent upon the ratio level (beginner, intermediate, and advanced)

BEGINNER (1:2)

Working resistance will be applied for the full duration of the working interval length.

Resting resistance will be applied for double the duration of the working interval length.

Example: If you set the working interval length to 30 seconds, the working resistance will last for 30 seconds, followed by the resting resistance for 60 seconds.

INTERMEDIATE (1:1)

Working resistance will be applied for the full duration of the working interval length.

Resting resistance will be applied for the full duration of the working interval length.

Example: If you set the working interval length to 30 seconds, the working resistance will last for 30 seconds, followed by the resting resistance for 30 seconds.

ADVANCED (2:1)

Working resistance will be applied for the full duration of the working interval length.

Resting resistance will be applied for half of the duration of the working interval length.

Example: If you set the working interval length to 30 seconds, the working resistance will last for 30 seconds, followed by the resting resistance for 15 seconds.

HILLS

Gradually increases and quickly decreases resistance based on the working resistance and the resting resistance settings

WORKING INTERVAL LENGTH

Duration in seconds of how long it will take the resistance to gradually increase to the working resistance; once at the top of the hill, the resistance will return back to the resting resistance to begin the cycle again.