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QUICK START
Press QUICK START
Begin workout
RANDOM
Press RANDOM
Enter time
Select level
Begin workout
MANUAL
Press MANUAL
Enter time
Select level
Begin workout
HILL
Press HILL PLUS; when
HILL appears, press
ENTER
Enter time
Select level
Begin workout
FAT BURN*
Press FAT BURN
Enter time
Enter age
Accept THR**
Begin workout
CARDIO*
Press CARDIO
Enter time
Enter age
Accept THR
Begin workout
HEART RATE HILL*
Press ZONE TRAINING+
repeatedly until HR HILL
appears; press ENTER
Enter time
Enter age
Accept THR
Begin workout
HEART RATE INTERVAL*
Press ZONE TRAINING+
repeatedly until HR
INTERVAL appears; press
ENTER
Enter time
Enter age
Accept THR
Begin workout
EXTREME HEART RATE*
Press ZONE TRAINING+
repeatedly until EXTREME
HR appears; press ENTER
Enter time
Enter age
Accept THR
Begin workout
WATTS
Press PERSONAL
TRAINER repeatedly until
WATTS appears; press
ENTER
Enter time
Enter Watts goal value
Begin workout
METS
Press PERSONAL
TRAINER repeatedly until
METS appears; press
ENTER
Enter time
Enter METs goal value
Begin workout
AROUND THE WORLD
Press HILL PLUS repeatedly
until AROUND THE
WORLD Appears; press
ENTER
Enter time
Select level
Begin workout
KILIMANJARO
Press HILL PLUS repeated-
ly until KILIMANJARO
appears; press ENTER
Enter time
Select level
Begin workout
INTERVAL
Press HILL PLUS repeated-
ly until INTERVAL
appears; press ENTER
Enter time
Select level
Begin workout
CASCADES
Press HILL PLUS repeated-
ly until
CASCADES appears;
press ENTER
Enter time
Select level
Begin workout
SPEED TRAINING
Press HILL PLUS repeated-
ly until SPEED TRAINING
appears; press ENTER
Enter time
Select level
Begin workout
FOOT HILLS
Press HILL PLUS repeated-
ly until FOOT HILLS
appears; press ENTER
Enter time
Select level
Begin workout
PERSONAL TRAINER
WORKOUTS
Press PERSONAL
TRAINER repeatedly until
PERSONAL TRAINER
appears; press ENTER
Select the desired
workout number, from 1
to 6; press ENTER
Begin workout
AEROBICS TRAINER
Press PERSONAL
TRAINER repeatedly until
AEROBICS TRAINER
appears; press ENTER
Enter time
Select level
Begin workout
FIT TEST**
Press PERSONAL TRAIN-
ER repeatedly until FIT
TEST appears;
press ENTER
Enter weight
Enter age
Enter gender
Enter level
Begin workout
AIR FORCE PRT
Press PERSONAL TRAIN-
ER repeatedly until AIR
FORCE PRT appears;
press ENTER
Enter weight
Enter height
Enter age
Enter gender
Answer prompt
Begin workout
LIFECYCLE EXERCISE BIKE WORKOUT SETUP STEPS
* This workout requires the user to wear the polar heart rate chest strap or to 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.