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The following chart lists the steps involved for setting up each workout.
LIFECYCLE EXERCISE BIKE WORKOUT SETUP STEPS
HILL
Select time
Select level
Begin workout
RANDOM
Select time
Select level
Begin workout
MANUAL
Select time
Select level
Begin workout
SPORT TRAINING
™
Select time
Select level
Begin workout
EZ RESISTANCE
Select time
Select level
Begin workout
FAT BURN
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
CARDIO
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
HEART RATE HILL
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
HEART RATE INTERVAL
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
EXTREME HEART RATE
Select time
Enter age
Enter Target Heart Rate
or accept displayed value
Begin workout
AROUND THE WORLD
(C9i only)
Select time
Select level
Begin workout
CASCADES (C9i only)
Select time
Select level
Begin workout
FOOT HILLS (C9i only)
Select time
Select level
Begin workout
SPEED TRAINING (C9i only)
Select time
Select level
Begin workout
KILIMANJARO (C9i only)
Select time
Select level
Begin workout
INTERVAL (C9i only)
Select time
Select level
Begin workout
WATTS (C9i only)
Select time
Select level
Begin workout
METS (C9i only)
Select time
Select level
Begin workout
AEROBICS TRAINER
(C9i only)
Select time
Select level
Begin workout
MY WORKOUTS
(C9i only)
Select a workout
from 1 to 7
Begin 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 user’s theoretical
maximum
†
heart rate by subtracting the user’s 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.
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 columns of lights. Selecting a low intensity level at first is
recommended. As physical conditioning improves, the levels can be increased.
• 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 Lifepulse Sensors (C9i
only) or the chest strap; and it uses this data to adjust the resistance. Manually raising the rate increases
the intensity of the cardiovascular exercise.
†
Defined by the American College of Sports Medicine’s "Guidelines for Exercise Testing and Prescription" as being equal to 220 minus an
individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's recommended THR for the HEART
RATE HILL workout is 144. The HEART RATE HILL workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.