34
6. Use the Increase(
) or Decrease(
) buttons
to select a
type of Goal (Distance, Time or Calories), and push OK.
7. Use the Increase(
) or Decrease(
) buttons to adjust the workout value.
8. Push OK to begin the goal-oriented workout. The GOAL value will count down as the value for percent completed
increases.
Note:
During a Calories Goal, each column is for a 2 minute time period. The active column will advance across the screen
every 2 minutes. If the workout lasts for more than 30 minutes, the active column will fix to the last right column and push
the previous columns off the display.
Fitness Test Program
The Fitness Test measures the improvements of your physical fitness level. The test compares your power output (in Watts) to
your heart rate. As your fitness level improves, your power output will increase at a given heart rate.
Note:
The Console must be able to read the heart rate information from the Contact Heart Rate (CHR) sensors or Heart
Rate Monitor (HRM) to work correctly.
You can start the Fitness Test from the FEEDBACK category. The Fitness Test program first prompts you to select your fitness
level—Beginner ( “BEG” ) or Advanced ( “ADV” ). The Console will use the Age and Weight values for the selected User Profile
to calculate the Fitness Score.
Start to workout and hold the Heart Rate Sensors. When the test starts, the intensity of the workout slowly increases. This
means you will work harder, and as a result, your heart rate increases. The intensity continues to increase automatically until
your heart rate reaches the “Test Zone”. This zone is individually computed to be near 75 percent of the maximum heart rate
of your User Profile. When you reach the Test Zone, the machine holds the intensity steady for 3 minutes. This lets you reach
a stable condition (where your heart rate becomes steady). At the end of the 3 minutes, the Console measures your heart
rate and the power output. These numbers, along with information about your age and weight, are computed to produce a
“Fitness Score”.
Note:
Fitness Test scores should only be compared to your previous scores and not to other User Profiles.
Compare your Fitness Scores to see your improvement.
Recovery Test Program
Recovery Test shows how quickly your heart recovers from an exercise state to a more restful state. Improved recovery is an
indicator of increasing fitness.
Note:
The Console must be able to read the heart rate information from the Contact Heart Rate (CHR) sensors or Heart
Rate Monitor (HRM) to work correctly.
From an elevated heart rate, select the Recovery Test Program. The Console will show “STOP EXERCISING” and the goal
will begin to count down. Stop exercising but continue to grip the contact heart rate sensors. After 5 seconds, the display will
show “RELAX” and will continue to count down to 00:00. For the entire minute the console will also show your heart rate. You
must grip the heart rate sensors for the duration of the test if not using a Remote Heart Rate Monitor.
The display will continue to show “RELAX” and your heart rate until the goal reaches 00:00. The console will then calculate
your recovery score.
Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus your heart rate at 00:00 (the end of the test).
The higher the Recovery Test score value, the quicker your heart rate is returning to a more restful state and is an indication of
improving fitness. By recording these values over time you can see the trend toward better health.
When you select the Recovery Test Program and there is no heart rate signal or display, the Console will show “NEED HEART
RATE”. This message will show for 5 seconds. If no signal is detected, the program will end.
Summary of Contents for 470i
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