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FAT BURN
The FAT BURN workout is designed to maintain a users heart rate at 65 percent of the theoretical
maximum
for optimal results. If the user does not wear a Polar heart rate chest strap during the work-
out, the WORKOUT PROFILE window displays a heart shape. The console continuously monitors
and displays the heart rate, adjusting the intensity level of the Lifecycle exercise bike to reach and
maintain the target*. This system eliminates over-and under-training, and it maximizes the aerobic
benefits of exercise by using the body's fat stores for fuel.
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QUICK START
Press QUICK START
Begin workout
RANDOM
Select RANDOM
Enter time
Select level
Begin workout
MANUAL
Select MANUAL
Enter time
Select level
Begin workout
HILL
Select HILL
Enter time
Select level
Begin workout
FAT BURN*
Select FAT BURN
Enter time
Enter age
Accept THR**
Begin workout
CARDIO*
Select CARDIO
Enter time
Enter age
Accept THR
Begin workout
HEART RATE HILL
(9100 only)*
Select HR HILL
Enter time
Enter age
Accept THR
Begin workout
HEART RATE INTERVAL
(9100 only)*
Select HR INTERVAL
appears
Enter time
Enter age
Accept THR
Begin workout
EXTREME HEART
RATE (9100 only)*
Select EXTREME HR
Enter time
Enter age
Accept TH
Begin workout
WATTS (9100 only)
Press WORKOUTS
PLUS repeatedly until
WATTS appears;
press ENTER
Enter time
Enter Watts goal value
Begin workout
METS (9100 only)
Press WORKOUTS
PLUS repeatedly until
METS appears; press
ENTER
Enter time
Enter METs goal value
Begin workout
AROUND THE
WORLD (9100 only)
Press WORKOUTS
PLUS repeatedly until
AROUND THE
WORLD Appears;
press ENTER
Enter time
Select level
Begin workout
KILIMANJARO
(9100 only)
Press WORKOUTS
PLUS repeatedly until
KILIMANJARO
appears; press
ENTER
Enter time
Select level
Begin workout
INTERVAL (9100 only)
Press WORKOUTS
PLUS repeatedly until
INTERVAL appears;
press ENTER
Enter time
Select level
Begin workout
CASCADES (9100 only)
Press WORKOUTS
PLUS repeatedly until
CASCADES appears;
press ENTER
Enter time
Select level
Begin workout
SPEED
TRAINING (9100 only)
Press WORKOUTS
PLUS repeatedly until
SPEED TRAINING
appears; press
ENTER
Enter time
Select level
Begin workout
FOOT HILLS (9100 only)
Press WORKOUTS
PLUS repeatedly until
FOOT HILLS
appears; press
ENTER
Enter time
Select level
Begin workout
AEROBICS TRAINER
(9100 only)
Press WORKOUTS
PLUS repeatedly
until AEROBICS
TRAINER appears;
press ENTER
Enter time
Select level
Begin workout
* This workout requires the user to wear the telemetry chest strap.
** Target Heart Rate (THR) is a percentage of the theoretical maximum. 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.
LIFECYCLE EXERCISE BIKE WORKOUT SETUP STEPS
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 FAT
BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.