15
4.1.4 R
ANDOM
, M
ANUAL
, A
ND
R
ACE
W
ORKOUTS
R
ANDOM
W
ORKOUT
RANDOM
is a workout of varying effort levels which occur randomly with each exercise session, resulting in more
than one million workout combinations.
The computer randomly selects hill and valley terrain which varies with each and every workout, resulting in more
than one million combinations. Because resistance levels are greater in this program than in the Hill Workout, it is
recommended that the Random Workout be set one or two levels lower than the level of intensity you would
normally select on the Hill Workout.
M
ANUAL
W
ORKOUT
MANUAL
maintains a constant effort level based on the goals selected.
The Manual Workout provides steady-pace exercise equal to that of the highest hill encountered on the Hill
Workout, at the same level of effort (except at level 0, when the resistance equals that of the lowest valley).
Because of the greater resistance levels of this workout, it is recommended that you set the Manual Workout about
two to five levels lower than the level of effort that you would normally select on the Hill Workout. (To select a Watts
resistance level, see the
Watts Programmability Option
box.)
•
After pressing the Start Key, press the Race (9) Key followed by the Enter Key within two seconds.
•
Select a time goal from 1 to 99 minutes and press Enter.
•
Then input the desired effort level between 0 (easiest) and 12 (most difficult).
R
ACE
W
ORKOUT
The
Race Workout
uses varying pedal resistance to turn your Lifecycle exercise bike into a 12-speed racing bike.
Unlike other workouts featuring fixed-pedal resistance, Life Fitness’ Race Workout varies the pedal resistance
based on the speed at which you are pedaling. The faster your pedaling speed is, the greater the resistance, the
greater number of miles traveled, and the more calories you will burn. Because the Race Workout features greater
effort levels than the Hill Workout, it is recommended that you choose an effort level one to two levels lower than
the level you would normally select in Hill Workout.
The Program Profile Window Display will display more or fewer rows of LED’s to indicate changes in pedal
resistance.
4.1.5 H
EART
R
ATE
C
HECK
P
OINTS
For Fat Burning:
ü
First Heart Rate Check Point
— Your heart rate should be between 60% and 70% of the theoretical maximum
heart rate for your age category.
ü
Second Heart Rate Check Point
— Your heart rate should be between 70% and 75% of the theoretical
maximum heart rate for your age category.
For Cardio:
ü
First Heart Rate Check Point —
Your heart rate should be between 75% and 80% of the theoretical maximum
for your age category.
ü
Second Heart Rate Check Point
— Your heart rate should be between 80% and 85% of the theoretical
maximum for your age category.
Be sure to check your heart rate near the end of the plateau and interval training periods. If you are not wearing an
optional heart rate chest strap, see Hill diagram above. You should always take your heart rate at the time indicated
to make sure you are staying within your target heart rate zone.