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OUTDOOR TRAINING
TM
WORKOUT
OUTDOOR TRAINING is based on a RANDOM workout profile with smoother transitions between hills and valleys. This
workout simulates conditions of an outdoor cycling terrain.
During the workout setup, the chosen difficulty level corresponds to the baseline, or flat ground, for the workout. Any
difficulty level above this baseline simulates pedaling uphill. Any difficulty level below the baseline simulates pedaling
downhill.
GRADUAL HILL
In this workout, the gradual changes in resistance are extremely subtle, lowering perceived exertion. The changes in
resistance also are independent of the users pedaling speed. The cardiovascular workout is effective, efficient, and
enjoyable at the same time.
The workout consists of one hill. The user determines the height of the peak of this hill by selecting an intensity level during
the setup. The higher the level selected, the higher the intensity at the entry point, which is the beginning of the workout,
and the higher the intensity at the peak, which occurs after 75 percent of the workout is completed.
After the peak is reached, the resistance gradually returns to the same intensity level as that of the entry point. See the
chart below.
GRADUAL HILL Workout Profile
FAT BURNER
The FAT BURNER workout is designed to maintain a users heart rate at 65 percent of the theoretical maximum rate
for opti-
mal results. Throughout the workout, the user grasps the hand pulse sensors or wears a telemetry heart rate chest strap. The
console continuously monitors and displays the heart rate, adjusting the intensity level of the exercise bike to reach and main-
tain 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.
CARDIO
The CARDIO workout is virtually identical to FAT BURNER; however the target heart rate is calculated at 80 percent of
the theoretical maximum
. The higher target promotes cardiovascular improvement by placing a heavier workload on the
heart muscle. hroughout the workout, the user grasps the hand pulse sensors or wears a telemetry heart rate chest strap.
0% Time 100% Time75% Time
(Entry point) (Peak) (End point)
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 BURNER workout is 117. This
workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117. A 20-year-old users THR is 130, so the equation would be (220-
20)*.65=130.
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