16
On the 93R model, the following workouts are accessed by pressing the WORKOUTS PLUS
key
:
AROUND THE WORLD
is an interval-training workout in which the hills resemble scenes of
various geographical areas.
FOOT HILLS
is a rolling hill workout with low intensity levels.
KILIMANJARO
is a Hill workout in which the intensity levels gradually incline toward one ulti-
mate peak and then gradually decline.
INTERVAL
is a Hill workout in which intensity levels rise and fall. The higher levels gradually
incline toward a peak and then gradually decline.
CASCADES
is a two-peak workout in which intensity levels gradually increase and decrease.
SPEED TRAINING
is a Hill workout in which the intensity level alternates between high and low
levels very quickly to simulate a typical speed-training workout.
WATTS
targets a rate of effort equal to a certain number of Watts. By default, this workout is turned
off. For information on making it available, see Section 5, titled
Optional Settings
.
METs
targets a rate of effort equal to a certain number of METs. By default, this workout is turned off.
For information on making it available, see Section 5, titled
Optional Settings
.
AEROBICS TRAINER
is a workout in which the MESSAGE CENTER prompts the user to switch
continuously between a high pedaling speed and a low pedaling speed. The speed intervals
alternate in a pattern that promotes a build-up in the intensity of the workout, followed by a
build-down in intensity.
FIT TEST
offers six different workouts to measure cardiovascular fitness compared to other
people of the same age and gender.
MILITARY FITNESS TEST
is similar to the FIT TEST workout, except that this program is based upon
a specific predefined protocol. The available test is:
•
AIR FORCE PHYSICAL READINESS TEST (PRT) -
(U.S. MILITARY)
4.2
U
SING THE
W
ORKOUTS
Different bike workouts require different setup steps. See the chart, titled
Lifecycle Recumbent
Exercise Bike Workout Setup Steps
for a quick glance at the steps for setting up any workout
program. This section provides details on the steps themselves.
T
O
B
EGIN ANY
W
ORKOUT
Without networking,
simply start pedaling to activate the console (93R only) or, start pedaling and
press START to activate the console. The MESSAGE CENTER displays the prompt: “SELECT
WORKOUT USING ARROW KEYS OR PRESS QUICK START”. If it displays a different message,
press the CLEAR key twice rapidly. The networking feature is available only on the 93R model.
With optional networking enabled
(applies to 93R only), start pedaling, and press START or
simply start pedaling to activate the console. The MESSAGE CENTER displays the prompt:
“SELECT WORKOUT USING ARROW KEYS OR ENTER ID USING ENTER KEY”. Select a work-
out, or log on to the networked exercise database, download the preset workout. The networking fea-
ture is available only on the 93R model.
To log onto the network, press ENTER, and then enter the user ID number with the ARROW keys.
