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4 THE WORKOUTS
4.1 W
ORKOUT OVERVIEWS
This section lists the Lifecycle exercise bikes pre-programmed workouts. For more detailed
information, see Section 4.2, titled Using the Workouts. The following workouts are accessed
with the ARROW keys.
QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in
selecting a specific workout program. After the QUICK START key is pressed, a constant-level
workout begins. The intensity level does not change automatically.
HILL is an interval-training workout combining hills and valleys of different intensity levels,
which is proven to provide effective, time-efficient cardiovascular results.
FAT BURN is a low-intensity workout for burning the bodys fat reserves. The user must wear
a Polar heart rate chest strap. The workout program automaticaly adjusts the intensity level,
based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum
.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits
and maximum fat burning. The user must wear a Polar heart rate chest strap. The workout pro-
gram automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate
at 80 percent of the theoretical maximum.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression.
MANUAL is a workout in which the intensity level does not change automatically.
HEART RATE HILL (9100 only) consists of three hills that target three heart rate goals: The first hill
brings the heart rate to 90 percent of the target rate*. The second hill increases the rate to 95 per-
cent. The third hill matches the target heart rate. The valley always is defined as 85 percent of the
target. The user must wear a Polar heart rate chest strap.
HEART RATE INTERVAL (9100 only) alternates between a hill, which brings the heart rate up to
the target rate, and a valley, which brings the heart rate down to 90 percent of the target. The user
must wear a Polar heart rate chest strap.
EXTREME HEART RATE (9100 only) alternates between two target heart rate goals as quickly as
possible. The effect is similar to that of running sprints. The user mustwear a Polar heart rate chest
strap.
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Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individuals age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.