19
HOW TO USE A HEART RATE WORKOUT
1. Begin pedaling or press any button on the con-
sole to turn on the console.
A moment after you begin pedaling or press a but-
ton, the display will light.
2. Select a heart rate workout.
Press the Workout
Select button
repeatedly until
the number of the
desired heart rate
workout appears
in the display. The
workout time and
a profile of the resistance levels for the workout
will also appear in the display.
Note: The number and profile of each heart rate
workout is printed on the console.
3. Enter a target heart rate setting.
A few seconds after you select a heart rate work-
out, the words ADJUST MAX TARGET HEART
RATE will appear in the display and the number
110 will begin to flash.
Different target heart rate settings will be pro-
grammed for different segments of the heart rate
workout. Turn the resistance dial to enter the
desired maximum target heart rate for the workout
(see EXERCISE INTENSITY on page 21).
4. Hold the handgrip pulse sensor.
It is not necessary to hold the handgrip pulse sen-
sor continuously during heart rate workouts; how-
ever, you should hold the handgrip pulse sensor
frequently for the workouts to operate properly.
Each time you hold the handgrip pulse sensor,
keep your hands on the metal contacts for at
least 30 seconds.
5. Begin pedaling to start the workout.
Each heart rate workout is divided into 30 one-
minute segments. One target heart rate is pro-
grammed for each segment. Note: The same tar-
get heart rate may be programmed for consecutive
segments.
During the workout, the workout profile in the dis-
play will show your progress. The flashing seg-
ment of the profile represents the current segment
of the workout. The height of the flashing segment
indicates the target heart rate for the current seg-
ment. At the end of each segment of the workout,
a series of tones will sound and the next segment
of the profile will begin to flash.
The console will regularly compare your heart rate
to the target heart rate for the current segment of
the workout. If your heart rate is too far below or
above the target heart rate, the resistance of the
pedals will automatically increase or decrease to
bring your heart rate closer to the target heart rate.
Each time the resistance changes, the resistance
level will appear in the display for a few seconds
to alert you.
As you exercise,
you will be prompt-
ed to pedal at a
steady pace. When
an upward arrow
appears in the dis-
play, increase your
pace. When a downward arrow appears, decrease
your pace. When no arrow appears, maintain your
current pace.
IMPORTANT: Make sure to pedal at a pace that
is comfortable for you.
Note: If the resistance
level for the current segment is too high or too low,
you can manually override the setting by turning
the resistance dial; however, if you change the
resistance level, you might not maintain the target
heart rate. Also, when the console compares your
heart rate to the target heart rate, the resistance of
the pedals may automatically increase or decrease
to bring your heart rate closer to the target heart
rate.
The workout will continue in this way until the last
segment ends. To stop the workout at any time,
stop pedaling. A tone will sound and the time will
begin to flash in the display. To restart the workout,
simply resume pedaling.
6. Follow your progress with the display.
See step 4 on page 15.
7. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 16.
Profile