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4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
This section lists the cross-trainer’s pre-programmed workouts. For more detailed information, see Section 4.2, titled
Setting Up and Using the Workouts.
QUICK START MANUAL MODE is the fastest way to begin exercising, and it bypasses the steps involved in selecting a
specific workout program. After the START key is pressed, a constant-level workout begins. The resistance level does
not change automatically.
INTERVAL combines “hills” and “valleys” of different resistance levels, which is proven to provide effective,
time-efficient cardiovascular results.
RANDOM is an interval training workout for which the user selects a computer-generated profile of varying intensity
levels.
MANUAL is a workout in which the resistance level does not change automatically.
PEAK is intended to burn fat by building up to, and maintaining, a constant level of resistance throughout the workout.
SLOPE gradually increases the intensity throughout the workout duration. It is intended to strengthen the heart, as well
as the major muscle groups that are most active during the workout, such as the leg muscle groups.
CHALLENGE begins at a high resistance level and maintains this level throughout the duration.
4.2 S
ETTING UP AND USING THE WORKOUTS
To activate the console, press any key, or simply start pedaling. When the console display lights up, either select
QUICK START MANUAL MODE, or select a specific workout. Setting up a specific workout involves three steps, which
are described in this section:
1. Selecting a workout
2. Entering a workout duration
3. Entering a weight
4. Selecting a difficulty level
5. Starting the workout (pressing START)
SELECTING AND USING QUICK START MANUAL MODE
Press the START key to begin a 30-minute MANUAL workout immediately. Once the workout is in progress, it is possible
to change the resistance level using the ARROW keys.
SELECTING A WORKOUT
For INTERVAL, MANUAL, PEAK, SLOPE, and CHALLENGE: Press the ARROW KEYS until the LED display for the
desired workout lights up. Then, press ENTER to confirm the workout selection.
For RANDOM: Press the ARROW KEYS until the LED display for the RANDOM workout lights up. Then, press ENTER. The
first computer-generated RANDOM workout profile appears in the the DOT MATRIX DISPLAY. To accept this profile, press
ENTER. To view another profile, press an ARROW key. Continue to press the ARROW key until a desired profile appears.
Then, press ENTER to accept the profile.
E
NTERING A DURATION
After a workout is selected, the top DATA WINDOW flashes a default workout duration of 30 minutes. Press ENTER to
accept the default. Or, to change the duration, use the ARROW keys. Then, when the desired duration appears in the
DATA WINDOW, press ENTER to accept the duration. It is not possible to change the duration of a workout-in-progress.
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