7
WORKOUT DESCRIPTIONS
GO
–
Press to immediately begin a workout. Workout,
resistance level, and time will automatically go to default
settings. Pressing GO will not prompt user for age, weight or
level settings.
1)
Start pedaling and press the GO key to begin your
workout. 2) The display will read 3, 2, 1. Begin and then
the program will start.
MANUAL
–
Manual allows the user to input more infor-
mation while defining their own workout. Calorie
expenditure will be more accurate when inputting
information in Manual than by pressing GO.
1)
Start pedaling, press the MANUAL key.
2)
Select Level by using the UP or DOWN keys and press
ENTER.
3)
Select Time by using UP or DOWN level keys and press
ENTER.
4)
Select Weight by using the UP or DOWN level keys and
press ENTER.
5)
The display will read 3, 2, 1. Begin and then the program
will start.
FAT BURN
–
Fat burn is a level based program that is
designed to help users burn fat through various resistance
level changes.
INTERVAL TRAINING
–
The intervals training program
is a level based program that automatically adjusts the
resistance of the machine from low to high intensity settings
at regular intervals.
1)
Start pedaling, press the workout button of choice.
2)
Select Time by using UP or DOWN level keys and press
ENTER.
3)
Select Weight by using the UP or DOWN level keys and
press ENTER.
4)
Select Level by using the UP or DOWN keys and press
ENTER.
5)
The display will read 3, 2, 1. Begin and then the program
will start.
FIT TEST
–
The fitness test measures cardiovascular
fitness and provides an estimated sub
-
maximal VO2 result.
Its based on power output according to the ACSM standards
and was developed by the Cooper Institute
(www.cooperinstitute.com).
User RPMs must remain between 60
-
80 RPM during the
test. The test will end when the user can no longer maintain
this speed. The test starts at a low intensity level and
gradually increases in intensity (difficulty) every 2 minutes.
As it increases, the user must maintain 60
-
80 RPM to ad-
vance to the next level. Once the test ends a recovery period
(cool down) will begin, and the user's results are calculated
and displayed. Results are based on the number of stages
completed.
1
-
2 Well below average
3
-
4 Below Average
5
-
6 Average
7
-
8 Above Average
9+Well Above Average
TARGET HEART RATE
–
The heart rate control
workout mode allows the user to program their desired
heart rate zone, and the bike will automatically adjust the
level based upon the user’s heart rate. The heart rate zone is
calculated using the following equation: (220
-
Age)8%= tar-
get heart rate zone. The user must continually hold onto the
contact heart rate grips for this workout.
Locate the metal sensors on the handlebars of the bike.
Notice that there are two separate pieces of metal on each
grip. You must be making contact with both pieces of each
grip to get an accurate heart rate reading. You can grab
these sensors in any program to view your current heart
rate.
1.
Start pedaling and press the TARGET HEART RATE key.
2.
Select Age by using the UP or DOWN keys and press
ENTER.
3.
Select Target HR percentage by using the UP or DOWN
level keys and press ENTER.
4.
Select Time by using UP or DOWN level keys and press
ENTER.
5.
Select Weight by using the UP or DOWN level keys and
press ENTER.
6.
The display will read 3, 2, 1. Begin and then the program
will start.
CONSTANT WATTS
–
Constant Watts is a program am
that allows you to vary your cadence or RPM and the
machine’s resistance will adjust accordingly to your selected
goal. The quicker you stride, the less resistance for the goal
selected. In this program, the braking system is not
adjustable.
1)
Start pedaling and press the CONSTANT WATTS key.
2)
Select Time by using UP or DOWN level keys and press
ENTER.
3)
Select Weight by using the UP or DOWN level keys and
press ENTER.
4)
Select Level by using the UP or DOWN keys and press
ENTER.
5)
The display will read 3, 2, 1. Begin and then the program
will start.
