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10K
10K simulates jogging or running outdoors. It is a great training device to get ready
for a competition.
Use the Program (+/–) keys and Enter to select the program,
then use the appropriate (+/–) keys to enter the program settings as prompted:
Level (the average level you want for the entire workout), Age, and Weight. Once
you are pedaling and your warm-up is complete, the changes in terrain replicate
the challenges you encounter running outside. You can feel going uphill and
downhill with gradual resistance changes. The distance readout counts down
from 6.2 miles (10 kilometers). At any time during the program you can change
the resistance level using the Level (+/–) keys on the keypad.
If you desire, you
can continue your workout after you have completed the 6.2-mile (10-kilometer)
distance.
Fat Burn
The Fat Burn program guides your workout to maximize the percentage of calories
burned from fat versus carbohydrates.
Use the Program (+/–) keys and Enter to
select the program, then use the appropriate (+/–) keys to enter the program
settings as prompted: Workout Time, Age, Target Heart Rate, and Weight. The
recommended target heart rate is
65%
of your theoretical maximum heart rate
(TMHR = 220 – age).
The program begins with a warm-up. If you reach your target
heart rate during the warm-up, the warm-up ends and the heart rate control
portion begins. The resistance will automatically adjust to keep you working out
at your target heart rate. At any time during the program you can change your
target heart rate using the Level (+/–) keys on the keypad.
Example for a 40-year-old person:
220 – 40 yrs. old = 180 TMHR
180 * .65 = 117 Target heart rate
Heart Rate Controlled Programs
Fat Burn—Cardio—Heart Rate Interval—Heart Rate Custom Interval—
Heart Rate Speed Interval
Note:
For the heart rate controlled programs to work effectively, you must be wearing a wireless chest strap
throughout your workout.
