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SELECTING AND USING QUICK START
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a
specific workout program. At the MESSAGE CENTER prompt to select a workout, press the
QUICK START key. The workout begins at an intensity level that remains the same unless man-
ually changed.
SELECTING A WORKOUT
For MANUAL, RANDOM, FAT BURN, HILL, CARDIO, HEART RATE HILL (9100 only), HEART
RATE INTERVAL (9100 only), and EXTREME HEART RATE (9100 only): When prompted to
select a workout, use the ARROW keys to scroll through the workout program names as they
appear in the MESSAGE CENTER. When the desired program appears, press ENTER.
For WATTS, METS, AEROBICS TRAINER, KILIMANJARO, CASCADES, INTERVAL, SPEED
TRAINING, AROUND THE WORLD, and FOOTHILLS: These workouts are available on the 9100
model only. When prompted by the MESSAGE CENTER to select a workout, press the WORK-
OUTS PLUS key. The MESSAGE CENTER then displays the name of one of these. Press ENTER
to select the displayed workout; or continue to press the WORKOUTS PLUS key to display each of
the other options, and then press ENTER to select the desired workout.
ENTERING AGE
When prompted by the MESSAGE CENTER to enter age, use the ARROW KEYS to increase or
decrease the displayed age to the correct value, and press ENTER. Lifecycle exercise bike
workout programs that set a target heart rate zone first calculate the users theoretical maximum
heart rate
by subtracting the users age from the number 220. The programs then calculate the
target zone as a percentage of the theoretical maximum.
ENTERING TIME
When prompted by the MESSAGE CENTER to enter a time, use the ARROW KEYS to increase
or decrease the displayed time to the desired value, and press ENTER.
SELECTING AND ADJUSTING THE INTENSITY LEVEL
When prompted by the MESSAGE CENTER, use the ARROW keys to increase or decrease the
displayed intensity level or target heart rate* to the desired value, and press ENTER. Adjust the level
as needed or desired during the workout.
Intensity level: The Lifecycle exercise bike provides a selection of 20 intensity levels. The
intensity level appears in the WORKOUT PROFILE window as rows of lights arranged in
columns. Selecting a low intensity level at first is recommended. As physical conditioning
improves, the levels can increase.
Target heart rate: Exercise bike programs that calculate a target heart rate base this number
on the age of the user and the type of workout. The user accepts or adjusts the rate when
setting up the workout. During the workout itself, the program reads the heart rate, which is
transmitted via the Polar heart rate chest strap; and it uses this data to adjust the resistance.
Manually raising the rate increases the intensity of the cardiovascular exercise.
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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.