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4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
This section lists the exercise bikes pre-programmed workouts. For more detailed information, see Section 4.2, titled
Using the Workouts.
QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout
program. After the QUICK START key is pressed, a constant-level workout begins. The intensity level does not change
automatically.
HILL is an interval-training workout combining hills and valleys of different intensity levels, which is proven to provide
effective, time-efficient cardiovascular results.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or pro-
gression.
MANUAL is a workout in which the intensity level does not change automatically.
OUTDOOR TRAINING simulates an outdoor cycling terrain by setting different hills, or intensity levels, throughout the course.
GRADUAL HILL features a gradual, subtle increase in resistance, lowering perceived exertion. A peak in resistance is
followed by an equally subtle decrease in resistance.
FAT BURNER is a low-intensity workout for burning the bodys fat reserves. The user must grasp the hand pulse sensors
or wear a telemetry heart rate chest strap. The workout program automaticaly adjusts the intensity level, based on the
actual heart rate, to maintain the rate at 65 percent of the theoretical maximum
.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits and maximum fat burning. The
user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap. The workout program automatically
adjusts the intensity level, based on the actual heart rate, to maintain the rate at 80 percent of the theoretical maximum.
CARDIO HILL consists of three hills that target three heart rate goals: The first hill brings the heart rate to 90 percent of the tar-
get rate*. The second hill increases the rate to 95 percent. The third hill matches the target heart rate. The valley always is
defined as 85 percent of the target. The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap.
CARDIO INTERVAL alternates between a hill, which brings the heart rate up to the target rate, and a valley, which brings the
heart rate down to 90 percent of the target. The user must grasp the hand pulse sensors or wear a telemetry chest strap.
CARDIO ENDURANCE alternates between two target heart rate goals as quickly as possible. The effect is similar to that of
running sprints. The user must grasp the hand pulse sensors or wear a telemetry heart rate chest strap.
MY WORKOUTS is not a workout program but a feature that allows the user to pre-set up to four workouts with personal
setup information, such as age, time duration, or level, and then store the workouts in the console memory. These workouts
are accessed with an ARROW key. See Section 4.4, titled My Workouts Personal Programs, for information on setting up and
using these workouts.
4.2 USING THE WORKOUTS
Different workouts require different setup steps. See the chart titled Exercise Bike Workout Set-up Steps, which appears
later in this section, for a quick glance at the steps for setting up any workout. This section provides details on the steps
themselves.
TO BEGIN ANY WORKOUT
Simply start pedaling to activate the console. The MESSAGE CENTER displays the prompt: SELECT WORKOUT USING
ARROW KEYS OR PRESS QUICK START. If it displays a different message, press the CLEAR key twice rapidly.
SELECTING QUICK START
QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout.
Simply press the QUICK START key to begin a constant-level workout begins. As with a MANUAL workout, the intensity
level for does not change automatically.
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 CARDIO HILL workout is 144. This
workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old users THR is 160, so the equation would be
(220-20)*.80=160.
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