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ELECTING A WORKOUT
For MANUAL, RANDOM, HILL, CROSS-TRAIN REVERSE and CROSS-TRAIN AEROBICS:
When prompted to select a workout, use the ARROW KEYS to scroll through the workout names
as they appear in the MESSAGE CENTER. When the desired workout appears, press ENTER.
ENTERING WEIGHT
When prompted by the MESSAGE CENTER to enter weight, use the ARROW KEYS to increase
or decrease the displayed weight to the correct value and press ENTER. The default weight is
150 pounds or 68 kilograms. The on-board computer calculates the number and rate of calories
burned using the entered weight as well as the pedaling speed.
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 RESISTANCE LEVEL
When prompted by the MESSAGE CENTER, use the ARROW KEYS to increase or decrease the dis-
played intensity level or target heart rate to the desired value and press ENTER. Adjust the level as
needed or desired during the workout.
• Resistance level: The Total Body Trainer provides a selection of 25 resistance levels. The
resistance is independent of speed. The resistance 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.
SELECTING A WORKOUT MODE
Two workout mode options on the Total Body Trainer feature alternate ways to vary workouts.
• Aerobics Mode: This workout mode simulates the experience of working out with a train-
er. Throughout the workout, the MESSAGE CENTER displays prompts to vary the work-
load and emphasize different muscle groups, such as upper- and lower-body. This feature
can be used with any workout.
• Reverse Mode: This workout mode continuously alternates five minutes of forward
motion with two minutes of reverse motion, to exercise different leg muscles. This
feature can be used with can be used with any workout.
SWITCHING WORKOUTS “ON-THE-FLY”
It is possible, during a workout, to switch to another workout program. After a switch, the console
retains all the progress information about the workout since its beginning. To change workouts
“on-the-fly,” press CHANGE WORKOUT key and then select a new workout. This feature is available
for all workouts.
PAUSING WORKOUTS
To pause a workout, simply stop pedaling. To continue the workout, resume pedaling. The pause
duration lasts 60 seconds, after which the console automatically shuts down.
ENDING WORKOUTS EARLY
To end a workout before the pre-set duration expires, press CLEAR once. The MESSAGE CENTER
then displays a workout summary, which includes the distance travelled, the total calories burned, and
other statistics. Press CLEAR a second time and the MESSAGE CENTER displays “SELECT WORK-
OUT USING ARROW KEYS OR PRESS QUICK START” for a new workout.
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