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PAUSING WORKOUTS
To pause a workout, press the CLEAR/PAUSE key. Pedalling must not cease. PAUSE will eliminate resistance during
the pause duration. To continue the workout, press the ENTER key.
INITIATING AN EARLY COOL-DOWN
Workouts end automatically in a Cool Down mode, which lowers the intensity level. Press the COOL DOWN key at any
desired point during a workout to go immediately into Cool Down mode. In this phase of a workout the body begins to remove
lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout and contribute to
muscle soreness. The console automatically adjusts each workouts Cool Down level according to the individual users
performance. Each additional time the user presses the COOL DOWN key, the resistance level shortens by half. It is possible
to change the Cool Down duration by pressing the TIME ARROW keys.
ENDING WORKOUTS EARLY
To end a workout before the pre-set duration expires, press CLEAR/PAUSE key three times. The MESSAGE CENTER dis-
plays SELECT WORKOUT PROFILE OR PRESS QUICK START for a new workout.
4.3 WORKOUT DESCRIPTIONS
Q
UICK START
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. The
intensity level for the workout is set automatically and remains the same unless manually changed. To change the level
press the UP or DOWN ARROW keys. If the CALORIES PER HOUR display is enabled, the MESSAGE CENTER dis-
plays ENTER WEIGHT, which is required to calculate this ratio. Using the ARROW KEYS, increase or decrease the dis-
played weight to the correct value.
QUICK START
Select QUICK START
Begin workout
HILL
Select HILL
Enter time
Select difficulty level
Begin workout
RANDOM
Select RANDOM
Enter time
Enter difficulty level
Begin workout
MANUAL
Select MANUAL
Enter time
Enter difficulty level
Begin workout
OUTDOOR TRAINING
Select OUTDOOR
TRAINING
Select time
Select level
Begin workout
GRADUAL HILL
Select GRADUAL HILL
Select time
Select difficulty level
Begin workout
FAT BURNER*
Select FAT BURNER
Enter time
Enter age
Accept THR**
Begin workout
CARDIO*
Select CARDIO
Enter time
Enter age
Accept THR**
Begin workout
CARDIO HILL*
Select CARDIO HILL
Enter time
Enter age
Accept THR**
Begin workout
CARDIO INTERVAL*
Select HEART RATE INTER-
VAL
Enter time
Enter age
Accept THR**
Begin workout
CARDIO ENDURANCE*
Select CARDIO ENDURANCE
Enter time
Enter age
Accept THR**
Begin workout
MY WORKOUTS
Select MY WORKOUTS
Select a workout
from 1 to 4
Begin workout
* This workout requires the user to gasp the hand pulse sensors or wear the telemetry chest strap.
** 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.
EXERCISE BIKE WORKOUT SETUP STEPS