9
Custom interval
The Custom Interval program lets you specify the resistance level and duration of
up to 6 alternating intervals. Use the Up Arrow (
) and Down Arrow (
) keys to
enter the program settings as prompted by the matrix window: Time, How Many
Intervals (2 to 6), 1st Interval—Time, 1st Interval—Level,
n
th
Interval—Time,
n
th
Interval—Level, Age, and Weight.
Interval time ranges from 00:15 to 99:00, in
15-second increments. Once you are pedaling and your warm-up is complete, you
can increase or decrease the level of the current interval at any time by pressing
the Level (
/
) keys. The value of the other intervals does not change. The value
you enter changes only the current interval for the entire remaining workout, or until
you change it again.
Custom Inter val
User-Set
Times
User Level 1
User Level 2
User Level 3
Beginner
The Beginner program is a great routine for beginners or people just getting back
into their workouts. This program is designed to carry you through 14 workouts,
one per day, gradually increasing intensity each day. Each day’s workout includes
a preset value for time, resistance level, stride length, and a recommended speed
(RPM)
. Use Level (
/
) to select the day, and the program begins using the
preset values outlined in the chart below. These preset values can be changed
during the workout at any time by pressing the Level (
/
) keys.
Day
level
stride length
time
speed
Inches
Centimeters
(Minutes)
(RPM)
1
1
18
46
10
30
2
1
18
46
10
35
3
1
19
48
11
35
4
2
19
48
11
35
5
2
19
48
12
35
6
2
20
50
13
35
7
3
20
50
14
35
8
3
20
50
15
40
9
3
20
50
16
40
10
4
21
52
17
40
11
4
21
52
18
40
12
4
21
52
19
40
13
4
21
52
19
45
14
5
22
54
20
45