Professional Documents
Culture Documents
iii
P R O 3 7 0 0 O P E R A T I O N S M A N U A L
Thank you for choosing an Octane Fitness
) Use this key during set-up to increase the value of the parameter highlighted in the
Message Center, including program, time, level, target heart rate, watts or METs,
number of intervals, age, or weight. During a workout, pressing the Up Arrow ()
key increases the resistance level, target heart rate, or constant output target,
depending upon the program you are using.
Down Arrow () Use this key during set-up to decrease the value of the parameter highlighted in the
Message Center, including program, time, level, target heart rate, watts or METs,
number of intervals, age, or weight. During a workout, pressing the Down Arrow
() key decreases the resistance level, target heart rate, or constant output target,
depending upon the program you are using.
Enter Selects any of the changed values or items from the other keys.
Time Press Time, then use the Up Arrow () or Down Arrow () key to increase or
decrease the time of your workout, in 1 minute increments. The standard workout
time is 30:00. The maximum time is 99:00. This value can be set to your preference
using the User Set-up Functions described later in this manual.
Level Press Level to increase the resistance level of the machine. There are 30 levels of
resistance for preset resistance programs and the 30:30 fitness number program.
For heart rate controlled programs, the Level button increases your target heart rate.
For the constant power programs, the Level button increases your target watts or
METs.
3
Workout Boosters
ArmBlaster ArmBlaster is a proprietary program designed to boost cardiovascular endurance
while building strength and muscle tone. Press the ArmBlaster button at any
time during your workout to integrate cardio sessions with strength sessions. The
cardio session follows the program profile that you have selected. Every minute,
resistance increases 10 levels from where you are currently working (or to the
maximum resistance of 30) for a muscle-building, 10-repetition set as you transfer
the workload from your lower body to your upper body. During the ArmBlaster rep
countdown, the level of resistance can be changed by pressing the Up Arrow ()
or Down Arrow () keys. To deactivate ArmBlaster, simply press the ArmBlaster
button a second time.
X-Mode
+
X-Mode
+
is a great way to take advantage of the variety your elliptical cross trainer
offers. Press the X-Mode
+
button within any program, and a combination of one to
four randomly-generated X-Mode
+
LEDs will light up instructing you what to do.
Each X-Mode
+
session lasts for one minute with a one-minute regular program
routine in between. The PRO3700 offers eight different X-Mode
+
challenges:
Push-Arms, Lower Body Only, Fast, Pull-Arms, Squat, Slow, Reverse, and Lean Back.
To deactivate X-Mode
+
, simply press the X-Mode
+
button a second time.
GluteKicker GluteKicker is an aggressive subset of X-Mode
+
that is focused on your glutes,
hips, and thighs. It uses four prompts: Reverse, Squat, Fast, and Lean Back.
GluteKicker
sessions last for one minute, with a one minute recovery period.
4
PRO3700 Console and Keypad
Tip: Do you wish the number LEDs didnt toggle between the displays in each window? Do you just care
about seeing time, or you want to focus on heart rate data? Just press the Display Lock key to stop
the toggling. Press the Display Lock key again to have the LEDs revert back to a continuous loop.
5
Programs and Features
The PRO3700 features 16 built-in programs to keep your workouts interesting:
Preset resistance programs: ManualRandomIntervalCustom IntervalHill10K
Heart rate controlled programs: Fat BurnCardioHeart Rate IntervalHeart Rate Custom
IntervalNew Leaf CustomHeart Rate HillHeart Rate Speed
Interval
Constant power programs: Constant WattsConstant METs
Fitness program: 30-30
Programs begin with a warm-up to ease your body into your intense workout. During the warm-up, the
resistance increases each minute.
Preset resistance, constant power, and fitness programs incorporate a three-minute warm-up during which
resistance increases two levels per minute. Heart rate controlled programs include a warm-up which lasts
three minutes or until you reach your target heart rate; then your selected program begins. Increasing or
decreasing the Level changes the target heart rate.
You choose the program that best fits your workout needs for any given day. You decide how hard to work
by setting the resistance level and time for each program. Four programsManual, Custom Interval,
Custom Heart Rate Interval, and New Leaf Customgive you even more flexibility to program your
workout your way.
Use the quick-reference chart on the following page to help you select and set up your program, or read
on for more detailed program descriptions.
Note: The PRO3700 also includes a fitness assessment program to be used as part of an Active
Metabolic Assessment conducted by a certified New Leaf Fitness fitness consultant. To learn how
to take advantage of this unique opportunity for PRO3700 users, contact Octane Fitness at 1.888.
OCTANE4.
6
PRO3700 PROGRAM REFERENCE
Program Description Settings Standard Values*
Manual Get on and go; constant resistance Workout Time
Level
Age
Weight
30:00
1
40
150 lbs. (68 kg)
Random Computer-randomized resistance variation Workout Time
Level
Age
Weight
30:00
1
40
150 lbs. (68 kg)
Interval 2-minute intervals of alternating resistance Workout Time
1st Interval Level
2nd Interval Level
Age
Weight
30:00
1
4
40
150 lbs. (68 kg)
Custom
Interval
Up to 6 alternating intervals of user-defned duration
and resistance
Workout Time
How Many Intervals (2-6)
Interval 1 Time
Interval 1 Level
Interval n Time
Interval n Level
Age
Weight
30:00
3
00:30
1
00:30
1
40
150 lbs. (68 kg)
Hill Simulated climb of increasingly steeper hills Workout Time
Level
Age
Weight
30:00
1
40
150 lbs. (68 kg)
10K Simulated 10-kilometer event with uphill and
downhill terrain
Level
Age
Weight
1
40
150 lbs. (68 kg)
Fat Burn Controlled workout at 65% of theoretical maximum
heart rate (or user-specifed target heart rate) to
maximize fat burn
Workout Time
Age
Target Heart Rate
Weight
30:00
40
(220 - Age) * .65
150 lbs. (68 kg)
Cardio Controlled workout at 80% of theoretical maximum
heart rate (or user-specifed target heart rate) to
maximize cardiovascular development
Workout Time
Age
Target Heart Rate
Weight
30:00
40
(220 - Age) * .80
150 lbs. (68 kg))
Heart Rate
Interval
Controlled workout of alternating 2-minute intervals at
70% and 80% of theoretical maximum heart rate (or
user-specifed target heart rate)
Workout Time
Age
High Target Heart Rate
Weight
30:00
40
(220 - Age) * .80
150 lbs. (68 kg)
Heart Rate
Custom
Interval
Controlled workout of up to 6 alternating intervals of
user-defned duration and target heart rates
Workout Time
Age
How Many Intervals (2-6)
Interval 1 Time
Interval 1 Target Heart Rate
Interval n Time
Interval n Target Heart Rate
Weight
30:00
40
3
00:30
(220 - Age) * .75
00:30
(220 - Age) * .75
150 lbs. (68 kg)
7
PRO3700 PROGRAM REFERENCE
Program Description Settings Standard Values*
New Leaf
Custom
Designed for use by exercisers who have had a
New Leaf ftness assessment and are following a
recommended workout plan. Controlled workout of up
to 6 alternating intervals of user-defned duration and
target heart rates
Workout Time
Age
How Many Intervals (2-6)
Interval 1 Time
Interval 1 Target Heart Rate
Interval n Time
Interval n Target Heart Rate
Weight
30:00
40
3
00:30
(220 - Age) * .75
00:30
(220 - Age) * .75
150 lbs. (68 kg)
Heart Rate
Hill
Controlled simulated climb of increasingly steeper hills
at 65%, 75%, and 85% of theoretical maximum heart
rate (or user-specifed target heart rate)
Workout Time
Age
High Target Heart Rate
Weight
30:00
1
(220 - Age) * .85
150 lbs. (68 kg)
Heart Rate
Speed
Interval
Controlled workout of intervals with alternating
resistance and speeds at 65% and 85% of theoretical
maximum heart rate (or user-specifed target heart rate)
Workout Time
Age
High Target Heart Rate
Weight
30:00
1
(220 - Age) * .85
150 lbs. (68 kg)
Constant
Watts
Controlled workout at constant output of user-specifed
watts
Workout Time
Age
Weight
Watts
30:00
40
150 lbs. (68 kg)
125
Constant
METs
Controlled workout at constant output of user-specifed
metabolic equivalent units (METs)
Workout Time
Age
Weight
METs
30:00
40
150 lbs. (68 kg)
7.0
30:30 Fitness assessment with 5 sets of alternating sprint
and walk intervals to determine average heart rate
recovery
Workout Time
High Interval Level
Age
Weight
30:00
8
40
150 lbs. (68 kg)
*Standard program values are used if no values are entered within 4 seconds of Message Center prompts.
PRO3700 SETTINGSVALUE RANGES
Setting Standard Values* Minimum Value Maximum Value
Workout Time
Level
Age
Weight
Interval Time
Interval Level
How Many Intervals
Target Heart Rate
Watts
METs
30:00
1
40
150 lbs. (68 kg)
00:30
1
3
(220 - Age) * %; varies by program
125
1.7
1:00
1
15
70 lbs. (32 kg)
00:15
1
2
80
100
1.0
99:00
30
99
400 lbs. (181 kg)
99:00
30
6
(220 - Age)
1120
22.8
*Standard program values are used if no values are entered within 4 seconds of Message Center prompts.
8
Manual The Manual program simulates walking or jogging on a flat surface. The manual
program does not have a warm-up. To begin the program, just start pedaling, or
use the Up Arrow () and Down Arrow () keys or the numeric keypad to enter
the program settings as prompted by the message center: Workout Time, Level,
Age, and Weight. The resistance stays constant for the entire workout, unless
you change it. The oval racetrack signifies 1/4 mile (or 1/4 kilometer); a counter
in the matrix display shows how many laps you have completed during your
workout. The resistance can be changed any time during the workout by pressing
the Up Arrow () or Down Arrow () key on the keypad or the Level adjustment
buttons on the right moving handlebar.
Level
Random The Random program has a virtually infinite number of different combinations.
To begin the program, use the Up Arrow () and Down Arrow () keys or the
numeric keypad to enter the program settings as prompted by the message
center: Workout Time, Level (the average level you want for the entire workout),
Age, and Weight. The computer randomly generates a new course each time
you select the random program or change the program level, giving you different
levels of resistance. Each column on the matrix display lasts for 1 minute. The
resistance can be changed any time during the workout by pressing the Up Arrow
() or Down Arrow () key on the keypad or the Level adjustment buttons on the
right moving handlebar.
Preset Resistance Programs
ManualRandomIntervalCustom IntervalHill10K
9
Interval The Interval program alternates between two different levels of resistance. Each
level is independently adjustable, so you can customize the amount of change
between the two intervals. All intervals have a two-minute duration. To begin the
program, use the Up Arrow () and Down Arrow () keys or the numeric keypad
to enter the program settings as prompted by the message center: Workout
Time, 1st Interval Level, 2nd Interval Level, Age, and Weight. Once you are
pedaling and your warm-up is complete, you can increase or decrease the level
of the current interval (1st or 2nd) at any time by pressing the Up Arrow () and
Down Arrow () keys on the keypad or the Level adjustment buttons on the right
moving handlebar. The value of the other interval does not change. The value you
enter changes only the current interval (1st or 2nd) for the entire remaining workout,
or until you change it again.
Custom Interval The Custom Interval program lets you specify the resistance level and duration
of up to 6 alternating intervals. To begin the program, use the Up Arrow () and
Down Arrow () keys or the numeric keypad to enter the program settings as
prompted by the message center: Workout Time, How Many Intervals (2 to 6), 1st
IntervalTime, 1st IntervalLevel, n
th
IntervalTime, n
th
IntervalLevel, Age,
and Weight. Interval time ranges from 00:15 to 99:00, in 15-second increments.
Once you are pedaling and your warm-up is complete, you can increase or
decrease the level of the current interval at any time by pressing the Up Arrow
() and Down Arrow () keys on the keypad or the Level adjustment buttons on
the right moving handlebar. The value of the other intervals does not change. The
value you enter changes only the current interval for the entire remaining workout,
or until you change it again.
Custom Inter val
User-Set
Times
User Level 1
User Level 2
User Level 3
10
Hill The Hill program simulates walking or jogging up a big hill. To begin the program,
use the Up Arrow () and Down Arrow () keys or the numeric keypad to enter
the program settings as prompted by the message center: Workout Time, Level
(the average level you want for the entire workout), Age, and Weight. Once
you are pedaling and your warm-up is complete, the resistance increases and
the climb level will get more difficult the closer you get to the top. Use the Up
Arrow () and Down Arrow () keys or the Level adjustment buttons on the
right moving handlebar to change the resistance level for all plateaus and hills
for the entire program. The resistance change between the plateaus is computer-
controlled. Each hill lasts for two minutes, with a 30-second recovery session at
lower resistance between hills. Each column on the matrix display lasts for 30
seconds. After you climb the highest hill, you have a 30-second recovery session
before the sequence begins again with the lowest hill. These recovery sessions
give your body a quick break, allowing you to take in more oxygen and letting
your muscles take a break while your heart continues to beat at a higher pace.
This approach lets you hit higher resistance levels for shorter periods, giving you
an interesting workout as you build strength and endurance.
10K 10K simulates jogging or running outdoors. It is a great training device to get ready
for a competition. To begin the program, use the Up Arrow () and Down Arrow
() keys or the numeric keypad to enter the program settings as prompted by the
message center: Level (the average level you want for the entire workout), Age,
and Weight. Once you are pedaling and your warm-up is complete, the changes
in terrain replicate the challenges you encounter running outside. You can feel
going uphill and downhill with gradual resistance changes. The distance readout
counts down from 6.2 miles (10 kilometers). At any time during the program
you can change the resistance level using the Up Arrow () and Down Arrow
() keys or the Level adjustment buttons on the right moving handlebar. If you
desire, you can continue your workout after you have completed the 6.2-mile (10-
kilometer) distance.
11
Heart Rate Controlled Programs
Fat BurnCardioHeart Rate Interval Heart Rate Custom Interval
New Leaf CustomHeart Rate HillHeart Rate Speed Interval
Fat Burn The Fat Burn program guides your workout to maximize the percentage of
calories burned from fat versus carbohydrates. To begin the program, use the Up
Arrow () and Down Arrow () keys or the numeric keypad to enter the program
settings as prompted by the message center: Workout Time, Age, Target Heart
Rate, and Weight. The recommended target heart rate is 65% of your theoretical
maximum heart rate (TMHR = 220 age). The program begins with a warm-up.
If you reach your target heart rate during the warm-up, the warm-up ends and
the heart rate control portion begins. The resistance will automatically adjust to
keep you working out at your target heart rate. At any time during the program
you can change your target heart rate using the Up Arrow () and Down Arrow
() keys or the Level (+/) buttons on the right moving handlebar.
Example for a 40-year-old person:
220 40 yrs. old = 180 TMHR
180
*
.65 = 117 Target heart rate
Cardio The Cardio program guides your workout to maximize cardiovascular benefits,
like training for a race. To begin the program, use the Up Arrow () and Down
Arrow () keys or the numeric keypad to enter the program settings as prompted
by the message center: Workout Time, Age, Target Heart Rate, and Weight.
The recommended target heart rate is 80% of your theoretical maximum heart
rate (TMHR = 220 age). The program begins with a warm-up. If you reach
your target heart rate during the warm-up, the warm-up ends and the heart
rate control portion begins. The resistance will automatically adjust to keep you
working out at your target heart rate. At any time during the program you can
change your target heart rate using the Up Arrow () and Down Arrow () keys
or the Level adjustment buttons on the right moving handlebar.
Example for a 40-year-old person:
220 40 yrs. old = 180 TMHR
180
*
.80 = 144 Target heart rate
Note: For the heart rate controlled programs to work effectively, you must be wearing a wireless chest strap or
consistently grasping the contact heart rate grips on the moving handlebars throughout your workout
12
Heart Rate Interval The Heart Rate Interval program is an excellent workout using alternating two-
minute intervals of 70% and 80% of your theoretical maximum heart rate (TMHR).
Interval training has been shown to give superior results compared to steady state
training (that is, training at a constant resistance level). To begin the program, use
the Up Arrow () and Down Arrow () keys or the numeric keypad to enter the
program settings as prompted by the message center: Workout Time, Age, High
Target Heart Rate (defaults to 80% of your TMHR), and Weight. The computer
sets your initial Low (70%) Target Heart Rate value relative to the value you enter
for the High Target Heart Rate. The program begins with a warm-up. If you reach
your target heart rate during the warm-up, the warm-up ends and the heart rate
control portion begins. The resistance increases or decreases at the end of each
two-minute period to get you to the next interval. When you reach the new target
heart rate, the new two-minute interval begins. The display will prompt you to
increase or decrease your effort until the desired heart rate is reached. The better
your physical condition, the more intervals you will be able to accomplish in the
same period of time. At any time during the program you can change the target
heart rate of the current interval using the Up Arrow () and Down Arrow ()
keys or the Level adjustment buttons on the right moving handlebar.
Example for a 40-year-old person:
220 40 yrs. old = 180 TMHR
180
*
.80 = 144 High interval target heart rate
180
*
.70 = 126 Low interval target heart rate
13
Heart Rate
Custom Interval
The Heart Rate Custom Interval program lets you specify the target heart rate
and duration of up to 6 alternating intervals. To begin the program, use the
Up Arrow () and Down Arrow () keys or the numeric keypad to enter the
program settings as prompted by the message center: Workout Time, Age, How
Many Intervals (2 to 6), 1st IntervalTime, 1st IntervalTarget Heart Rate, n
th
IntervalTime, n
th
IntervalTarget Heart Rate, and Weight. Interval time ranges
from 00:15 to 99:00, in 15-second increments. The minimum target heart rate is
80. The program begins with a warm-up. If you reach your target heart rate during
the warm-up, the warm-up ends and the heart rate control portion begins. The
resistance increases or decreases at the end of each time period to get you to the
next interval. When you reach the new target heart rate, the new timed interval
begins. The display will prompt you to increase or decrease your effort until the
desired heart rate is reached. At any time during the program you can change the
target heart rate of the current interval using the Up Arrow () and Down Arrow
() keys or the Level adjustment buttons on the right moving handlebar.
User Target HR 1
User Target HR 2
User Target HR 3
User-Set
Time
HR Controlled
Variable Time
User-Set
Time
New Leaf Custom The New Leaf Custom program is designed for use by exercisers who have
completed a New Leaf ftness assessment and are following a recommended
workout plan. The program asks if you have completed a New Leaf Assessment. If
you have, use the numeric keypad to enter 1 (for Yes), and proceed to set-up steps
similar to Heart Rate Custom Interval (described above). If you have not completed
an assessment, enter 2 (for No), and you are directed to see your personal trainer
for more information.
User Target HR 1
User Target HR 2
User Target HR 3
User-Set
Time
HR Controlled
Variable Time
User-Set
Time
14
Heart Rate Hill Heart Rate Hill takes you through a series of hills which increase from 65%
to 75% to 85% of your theoretical maximum heart rate (TMHR). Each hill lasts
for two minutes. . To begin the program, use the Up Arrow () and Down Arrow
() keys or the numeric keypad to enter the program settings as prompted by the
message center: Workout Time, Age, High Target Heart Rate (defaults to 85% of
your TMHR), and Weight. The computer sets your initial Medium (75%) and Low
(65%) Target Heart Rate value relative to the value you enter for the High Target
Heart Rate. The program begins with a warm-up. If you reach your target heart
rate during the warm-up, the warm-up ends and the heart rate control portion
begins. The resistance increases or decreases at the end of each two-minute
period to get you to the next hill. When you reach the new target heart rate, the
new two-minute hill begins. The display will prompt you to increase or decrease
your effort until the desired heart rate is reached. The better your physical
condition, the more hills you will be able to accomplish in the same period of
time. At any time during the program you can change the target heart rate of the
current interval using the Up Arrow () and Down Arrow () keys or the Level
adjustment buttons on the right moving handlebar.
Example for a 40-year-old person:
220 40 yrs old = 180 TMHR
180
*
.65 = 117 Low hill target heart rate
180
*
.75 = 137 Medium hill target heart rate
180
*
.85 = 153 High hill target heart rate
15
Heart Rate
Speed Interval
The Heart Rate Speed Interval program focuses on power and speed using
alternating one-minute intervals of 65% and 85% of your theoretical maximum
heart rate (TMHR). It combines steeper (higher resistance) intervals with
changing speeds. To begin the program, use the Up Arrow () and Down Arrow
() keys or the numeric keypad to enter the program settings as prompted by
the message center: Workout Time, Age, High Target Heart Rate (defaults to
85% of your TMHR), and Weight. The computer sets your initial Low (65%)
Target Heart Rate value relative to the value you enter for the High Target
Heart Rate. The program begins with a warm-up. If you reach your target heart
rate during the warm-up, the warm-up ends and the heart rate control portion
begins. The resistance increases or decreases at the end of each one-minute
period to get you to the next interval. When you reach the new target heart rate,
the new one-minute interval begins. The display will prompt you to increase
or decrease your effort until the desired heart rate is reached. The better your
physical condition, the more intervals you will be able to accomplish in the
same period of time. At any time during the program you can change the target
heart rate of the current interval using the Up Arrow () and Down Arrow ()
keys or the Level adjustment buttons on the right moving handlebar.
Example for a 40-year-old person:
220 40 yrs. old = 180 TMHR
180
*
.65 = 117 Low interval target heart rate
180
*
.85 = 153 High interval target heart rate
16
Constant Watts The Constant Watts program lets you set a target power output, measured in
watts. This measure represents the amount of power required by the machine to
maintain the workload (pedal resistance and speed) that you want to experience.
That is, the higher the watts, the more difficult the workout. To begin the program,
use the Up Arrow () and Down Arrow () keys or the numeric keypad to enter
the program settings as prompted by the message center: Workout Time, Age,
Weight, and Target Watts (from 100 to 1120). Once you are pedaling and your
warm-up is complete, the resistance increases or decreases according to your
speed in order to keep your output at your Target Watts. The faster you pedal,
the lower the resistance required to hit your target. If your speed falls below 40
RPM, the Message Center prompts you to speed up to lower the resistance. Use
the Up Arrow () and Down Arrow () keys or the Level adjustment buttons on
the right moving handlebar to change the Target Watts at any time during the
workout. The new value is the target for the entire remaining workout, or until you
change it again.
Constant Watts
Faster User Speed =
Lower Resistance
Slower User Speed =
Higher Resistance
Constant Power Programs
Constant WattsConstant METs
17
Constant METs The Constant METs program lets you set a target power output, measured in
metabolic equivalent units, or METs. This measure represents the ratio of a
persons working metabolic rate relative to that persons resting metabolic rate
and it gauges the intensity of the workout. One MET is approximately equal to
1 kilocalorie burned per kilogram per hour. To begin the program, use the Up
Arrow () and Down Arrow () keys or the numeric keypad to enter the program
settings as prompted by the message center: Workout Time, Age, Weight,
and Target METs (from 1.0 to 22.8). Once you are pedaling and your warm-up
is complete, the resistance increases or decreases according to your speed in
order to keep your output at your Target METs. The faster you pedal, the lower
the resistance required to hit your target. If your speed falls below 40 RPM, the
Message Center prompts you to speed up to lower the resistance. Use the Up
Arrow () and Down Arrow () keys or the Level adjustment buttons on the right
moving handlebar to change the Target METs at any time during the workout.
The new value is the target for the entire remaining workout, or until you change it
again.
Constant METs
Faster User Speed =
Lower Resistance
Slower User Speed =
Higher Resistance
18
Fitness Programs
30:30New Leaf Assessment
30:30 The 30:30 program provides a simple test of your fitness level with 5 sets of
30-second sprint and recovery intervals. For each set, the program monitors
your heart rate and calculates the number of beats that your heart rate recovers
between sprint intervals. Heart rate recovery is a measure of your overall fitness
level. To begin the program, use the Up Arrow () and Down Arrow () keys or
the numeric keypad to enter the program settings as prompted by the message
center: Workout Time, High Interval Level (the level you want for the sprint
intervals), Age, and Weight. The standard level for the sprint interval is 8. The
program begins with the three-minute warm-up during which the resistance level
increases each minute. Once you have completed the warm-up, the Message
Center tells you when to begin each sprint interval (65 RPM or higher) and when
to slow down to a walking pace (40 RPM or lower). For each interval pair, the
program records your maximum heart rate and your minimum heart rate. At the
end of 5 sets of sprint and recovery intervals, there is a three-minute recovery
period. During this time the Message Center displays the your maximum and
minimum heart rates for each interval. The computer calculates the 5-interval
average maximum heart rate and the average minimum heart rate, and the
difference between the two averages is your heart rate recovery score. This
value is a relative indicator of your fitness level; a higher number indicates a
more rapid heart rate recovery and therefore represents a relatively better level
of fitness. After the 3-minute recovery period you will begin a new 5-interval set.
The program ends with a 3-minute cool-down. Compare your average heart rate
recovery score from workout to workout and watch your fitness level improve
over time with consistent training!
30 : 30
5 Intervals for Fitness Score
30-second
Sprint
30-second
Walk
3-Minute
Recovery
3-Minute
Recovery
Note: For fitness programs to work effectively, you must be wearing a wireless chest strap or consistently
grasping the contact heart rate grips on the moving handlebars throughout your workout
New Leaf Assessment The New Leaf Assessment program is a specialized interval program for use by
New Leaf Fitness professionals as part of an Active Metabolic Assessment. This
program requires the use of a breathing mask and external computer monitoring.
For more information, please contact Octane Fitness at 1.888.OCTANE4.
19
Workload Resistance
Resistance Level The PRO3700 has 30 discrete levels of resistance. Level 1 is the easiest and
level 30 is the most difficult. The Manual program and Quick Start give the user
the ability to totally control the resistance level. Interval Programs (Interval,
Custom Interval, and 30-30) allow the user to select the resistance level for
specific intervals.
The resistance level is represented by rows of LEDs in the matrix display. Each
row that is lit represents 3 resistance levels. The table below will help you
understand and interpret the matrix display:
Resistance Levels LEDs Rows Lit Resistance Levels LED Rows Lit
1-3 1 16-18 6
4-6 2 19-21 7
7-9 3 22-24 8
10-12 4 25-27 9
13-15 5 28-30 10
Program Level The Octane Fitness Random, Hill, and 10K programs allow the user to select an
overall resistance level for the program. This level is the average resistance
level for the workout. The range of resistance levels during these workouts are
+/-
4 of the entered program level (i.e., For program Level 5, minimum resistance
is Level 1 and maximum resistance is Level 9). During the workout, the overall
program resistance level is displayed on the console.
Resistance in
Constant Programs
The Constant Watts and Constant METs programs allow the user to enter the
power output level, in watts or METs, for the program. The resistance level
during these constant workouts is controlled by the machine, increasing or
decreasing as necessary in tandem with the users speed to keep the output
on target.
Resistance in Heart
Rate Controlled
Programs
These programs (Fat Burn, Cardio, Heart Rate Interval, Heart Rate Custom
Interval, New Leaf Custom, Heart Rate Hill, and Heart Rate Speed Interval)
allow the user to manually enter the target heart rate level for program. If the
target HR is reached during the warm-up, the warm-up ends and the selected
heart rate control program begins. The resistance level during the heart rate
controlled workout is controlled by the machine, increasing or decreasing as
necessary to keep the users heart rate on target.
20
LED Readout Windows
Time Displays workout time, counting up from 0:00. The maximum time is 99:59, then
the display rolls over to 0:00. Note: The Time readout can be adjusted to count
down instead of up; refer to User Set-up Functions on page 24..
Calories Displays an estimate of the total calories burned during your workout. Calories
are based on the users entered weight. If no specific weight is entered, calories
are based on a 150 lb. (68 kg) user.
Distance Displays an estimate of how far you have traveled. Distance can be shown
in either miles (English) or kilometers (metric); set your preference with the
User Set-up Functions described on page 24. Note: Pedaling approximately 50
revolutions per minute (rpm) on a machine set to Running stride, it will take eight
minutes to reach one mile. On a machine set to Jogging stride, at approximately
50 rpm it will take 9:30 to reach one mile.
Speed Displays how fast you are pedaling. Speed is displayed in revolutions per minute
(rpm).
Time in Zone Tracks and displays the amount of time your heart rate reading is in the proper
training zone of the program. Time-in-Zone is only displayed when you are in a
heart rate controlled program and your heart rate is detected by the machine.
Note: You must be wearing a wireless chest strap or consistently grasping the
contact heart rate sensor grips throughout your workout in order to get an accu-
rate reading of Time-in-Zone.
Heart Rate Displays your current heart rate in beats per minute (bpm). Note: You must be
wearing a wireless chest strap or grasping the contact heart rate sensor grips.
Target Heart Rate Displays the heart rate that you are trying to achieve when in a heart rate
controlled program. In these programs, the machine adjusts resistance level in
response to your heart rate reading in order to achieve this target.
Heart Rate % Displays your current heart rate percentage (current heart rate / theoretical
maximum heart rate). Note: You must be wearing a wireless chest strap or
grasping the contact heart rate sensor grips and have entered your age.
21
X-Mode
+
Using X-Mode
is like having a personal trainer coaching you. It is a great way to take advantage of the variety
your elliptical cross trainer offers, and is a great motivational tool that keeps your workout fresh and exciting.
The X-Mode feature works in any program; simply push the button to activate. X-Mode offers eight different
challenges: Push-Arms, Fast, Squat, Lower Body Only, Reverse, Slow, Lean Back, Pull-Arms.
Push-Arms Focus on pushing with your arms to work your chest and triceps.
Reverse Pedal backwards to change the muscle focus on your entire lower body.
Squat Bend slightly at the knees. Youll feel this one in your quadriceps and glutes in
no time!
Pull-Arms Focus on pulling with your arms to work your biceps and lats.
Fast Pick up the pacewe recommend 50-60 rpm, but you should find your own
comfort level.
Lower Body Only Either hold the stationary handlebars or naturally swing your arms.
Slow Slow down to allow yourself to recover. We recommend 30-40 rpm.
Lean Back Grab the stationary handlebars and lean slightly backwards, changing the muscle
focus on your lower body. You will feel this in your quadriceps.
When X-Mode is active, one to four X-Mode LEDs will light up instructing you what to do. The light sequence is
randomly generated so you never know what is coming next.
To activate X-Mode, simply push the X-Mode button while in any program. To turn X-Mode off, push the button
again. Each X-Mode session lasts for one minute. The countdown time displays how much time until your next
X-Mode interval or how much time is left in your current X-Mode interval. Once you complete the interval, you
have a one-minute period of normal elliptical routine, according to the program you are using. After this one-
minute period, you will automatically get your next X-Mode routine. Good luck!
GluteKicker