12
Using Workout Programs
Manual Program
To use in the manual mode simply start
pedalling. The values of time, distance and
calories will start counting upwards. Adjust
the resistance level with the large dial.
Target Programs
You can choose to workout by setting a
target, based on time, distance travelled ,
calories burned or the pulse rate you want
to achieve. When you reach your target the
cross trainer will sound a short alarm. The
following assume you are already in the
program set up screen.
Target time
1. the value 00:00 will be flashing in the time
window
2. scroll the wheel up and down to set your
workout time
3. Start pedalling to begin your workout
Target distance
1. Press ‘ mode’ once and 00:00 will flash in
the distance window
2. scroll the wheel up and down to set your
workout time
3. Start pedalling to begin your workout
Target calories
1. Press ‘mode’ twice and 00:00 will flash in
the calories window
2. scroll the wheel up and down to set your
workout time
3. Start pedalling to begin your workout
Target heart rate
1. Press ‘mode’ three times and 0 will flash in
the large window
2. scroll the wheel up and down to set your
age.
3. As you are scrolling, the pulse window
will display the corresponding maximum
heart rate
4. start pedalling to begin your workout
5. when you reach 55%, 75% and 90%
of your maximum heart rate, the
corresponding icon will flash on the
display
do not attemp to reach 90% unless you
are a professional athlete or have a very
high level of fitness - exercising at this
level can be dangerous if you do not
know what you are doing
!
Please see the ‘exercising with your
cross trainer’ section for more details
about the benefits of heart rate training
!
NOTE: if you set multiple targets the
workout will end when the first target
is reached
Fitness test
Measures how quickly your heart rate returns to normal after exercise
- it’s a great way of measuring your fitness level and tracking your progress over time, When you have completed your workout:
1. Press the ‘fitness test’ button
2. Place both hands in the hand pulse sensors
3. Time will count down from 1:00 to 0:00
4. A result will be displayed between F1 and F6
F1 is the best and means your heart rate recovers quickly after exercise - you are very fit
F6 is the worst and means your heart rate recovers slowly after exercise - you are unfit
check the display to make sure your heart rate
is being picked up by the console or else the
fitness test will not work correctly
!