MAKE ME AN OFFER! One workout gives you a total core muscle and cardiovascular workout in 15 minutes a day. Not recommended to use more frequently than every other day. The trainer keeps track of average RPM, calories burned, burn rate, duration of workout, and includes a heart rate monitor using a free app and bluetooth technology. The computer control panel offers multiple types of workouts, include a fitness test workout, and can store 2 user profiles (heigh, weight, gender and age). Shock absorbing mat and a tarp are included in price. The manual has recommended warm-up and cool-down stretches, recipes, and advice on healthy eating.