Vary the Muscles You Use with Preset Workouts AMT preset workouts, are a great way to tailor your workouts to your fitness goals and stay challenged. The preset workouts are designed to give you the best possible benefits. And adding variety to your workouts helps avoid plateauing. The preset workouts are: Fat Burner Heart Rate Control Interval Manual Climbing Strides Similar to stair climbing, very short, vertical strides primarily work your quads. Short Strides Similar to walking, short strides, primarily work your quads, with some emphasis on the hamstrings and glutes. Mid-Range Strides Like a jogging motion, mid-range strides put more focus on your hamstrings and glutes with some calves. Long Strides Similar to running, long strides work all lower body muscles. For a great total body workout, really push and pull the moving handlebars.