Choosing an SB4500 Workout Program – XTERRA Fitness Support

Your SB4500 bike comes equipped with a variety of built-in programs as well as the ability to customize your workout based upon your fitness goals.

IMPORTANT: Always consult your physician before participating in any exercise program or regimen.

A note about your console’s calorie display: Your console’s calorie display is to be used as a reference only to monitor improvement from workout to workout. No exercise machine can give you an exact calorie count because there are too many factors which determine exact calorie burn for any particular person. Even if someone is the exact same body weight, age and height, their calorie burn may be very different from yours.

Programs

Programs with predefined speed and incline changing profiles

Weight Loss Program

Uses a gradual build from low to medium back to low resistance training, intended to burn calories for the purpose of weight loss.

Climb Program

Simulates going up and down a hill. The workload will steadily increase and then decrease during the program.

Interval Program

This program takes you through high levels of intensity followed by recovery periods of low intensity. This program utilizes and develops your fast twitch muscle fibers which are used when performing tasks that are intense and short in duration. These deplete your oxygen level and spike your heart rate, followed by periods of recovery and heart rate drop to replenish oxygen. Your cardiovascular system gets trained to use oxygen more efficiently.

Rolling Program

Designed to increase your cardiovascular function and endurance that targets your heart and lungs. It will build up your heart muscle and increase blood flow and lung capacity. This is achieved by incorporating a higher level of exertion with slight fluctuations in work.

Warm-Up Program

Intended to ready the body for a state of exercise so the body can achieve a higher level of workout efficiency safely.

Beach Sport Program

Simulates beach exercises to improve joint flexibility and enhance cardiopulmonary activity.

Fat Burn Program

This program follows a quick progression up to the maximum resistance level (default or user input level) that is sustained for 2/3 of the workout. This program will challenge your ability to sustain your energy output for an extended period of time.

Horse Race Program

Designed to increase muscular strength in your lower body. This program will steadily increase in workload to a high level and forces you to sustain it. This is designed to strengthen and tone your legs and glutes.