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4.3 WORKOUT DESCRIPTIONS
QUICK START
Select QUICK START
Begin workout
Modify level
Enter weight if desired
RANDOM
Select RANDOM
Enter goal type and value
Select level
Begin workout
MANUAL
Select MANUAL
Enter goal type and value
Select level
Begin workout
FAT BURN*
Select FAT BURN
Enter goal type and value
Enter age
Accept THR**
Begin workout
HILL
Select HILL
Enter goal type and value
Select level
Begin workout
CARDIO*
Select CARDIO
Enter goal type and value
Enter age
Accept THR**
Begin workout
CHOOSE PERSONAL
TRAINER TO ACCESS
ANY OF THE FOLLOWING
:
WATTS
Select WATTS
Enter goal type and value
Enter Watts goal value
Begin workout
METS
Select METs
Enter goal type and value
Enter METs goal value
Begin workout
AEROBICS TRAINER
Select AEROBICS
TRAINER
Enter goal type and value
Select level
Begin workout
LIFE FITNESS FIT TEST**
Select FIT TEST
Enter weight
Enter age
Enter gender
Enter level
Begin workout
AIR FORCE PRT
Select AIR FORCE PRT
Enter weight
Enter height
Enter age
Enter gender
Answer prompt
Begin workout
CUSTOM WORKOUTS
Select CUSTOM WORK-
OUTS
Choose workout
(If custom workout type is
Level)
Begin Workout
(If custom workout type is
Target Heart Rate)
Enter Age.
Begin Workout
CHOOSE HILL PLUS TO
ACCESS ANY OF THE
FOLLOWING:
AROUND THE WORLD
Select AROUND THE
WORLD
Enter goal type and value
Select level
Begin workout
KILAMANJARO
Select KILIMANJARO
Enter goal type and value
Select level
Begin workout
INTERVAL
Select INTERVAL
Enter goal type and value
Select level
Begin workout
CASCADES
Select CASCADES
Enter goal type and value
Select level
Begin workout
SPEED TRAINING
Select SPEED TRAINING
Enter goal type and value
Select level
Begin workout
FOOTHILLS
Press FOOTHILLS
Enter goal type and value
Select level
Begin workout
CHOOSE ZONE TRAINING
TO ACCESS ANY OF THE
FOLLOWING:
HEART RATE HILL*
Select HEART RATE
HILL
Enter time
Enter age
Accept THR**
Begin workout
HEART RATE INTERVAL*
Select HEART RATE
INTERVAL
Enter time
Enter age
Accept THR**
Begin workout
EXTREME HEART RATE*
Select EXTREME HEART
RATE
Enter time
Enter age
Accept THR**
Begin workout
LIFECYCLE RECUMBENT EXERCISE BIKE WORKOUT SETUP STEPS
NOTE: AFTER ENTERING A VALUE (AGE, WEIGHT, HEIGHT, GENDER) OR A GOAL (TIME, LEVEL, THR), PRESS
ENTER TO REGISTER THE SELECTION.
SELF-CONTAINED
WORKOUTS
PERSONAL TRAINER
WORKOUTS
HILL PLUS
WORKOUTS
ZONE TRAINING
WORKOUTS
* This workout requires the user to wear the polar heart rate chest strap or the grip the Life pulse sensors.
** Target Heart Rate (THR) is a percentage of the theoretical maximum. 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.