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10
T
urn on the console.
See step 1 on page 8.
Select a workout program.
Each time the
console is
turned on, the
manual mode
will be selected.
To select a work-
out program,
first make sure
that the word Stop is shown in the display. If it is
not shown, press the Program Start/Stop button
so the word Stop appears. Then, press the Up or
Down button repeatedly until the word Program
and the desired resistance profile appear in the
display.
The resistance profiles across the bottom of the
display show how the resistance level will change
during the workout programs. For example, the
third profile shows that when the third program is
selected, the resistance will gradually increase
during the first half of the program and then
decrease during the last half.
After you have selected a workout program, press
the Mode/Enter button.
Set your workout goals.
Once you have
selected a work-
out program, you
will be prompted
to set workout
goals. Press the
Up and Down
buttons to select
the number of minutes that you plan to exercise,
the number of miles that you plan to pedal, the
approximate number of calories you want to burn,
and/or a target heart rate (see EXERCISE INTEN-
SITY
on page 13).
After each selection, press the
Mode/Enter button.
Note: You can set one, two, three, or four goals
(
or no goals). For example, if you want to set only
a time goal and a distance goal, select the num-
b
er of minutes that you plan to exercise and then
press the Mode/Enter button. Next, select the dis-
tance that you plan to pedal and then press the
Mode/Enter button. Then, start the program (see
s
tep 4).
Start the program.
To start the program, press the Program
Start/Stop button and begin pedaling. Each work-
out program is divided into ten periods. One resis-
tance setting is programmed for each period. (The
same resistance setting may be programmed for
two or more consecutive periods.) Note: The
amount of time in each period depends on the
time goal that you set for the program. For exam-
ple, if you set a 20-minute time goal, each period
will last for two minutes.
At the end of each period, the resistance of the
pedals will automatically change if a different
resistance setting is programmed for the next
period. Note: If the resistance level is too high or
too low, you can change the resistance level by
pressing the Up or Down button. However, when
the current period ends, the resistance level will
automatically change if a different resistance set-
ting is programmed for the next period.
Note: During the program, the console will display
the time remaining in the program if you have set
a time goal. If you have not set a time goal, the
time will count up in the same way that it does
when the manual mode is selected.
Follow your progress with the display.
See step 4 on page 9.
Measure your heart rate if desired.
See step 5 on page 9.
When you are finished exercising, the console
will automatically turn off.
See step 6 on page 9.
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HOW TO USE A WORKOUT PROGRAM