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ENTERING WEIGHT
After a workout is selected, the top DATA WINDOW flashes a default weight. Press ENTER to accept the default. Or, to
change the weight, use the ARROW keys. Then, when the weight appears in the DATA WINDOW, press ENTER to
accept it. The on-board computer calculates the number and rate of calories burned using the entered weight as well as
the pedaling speed.
SELECTING A DIFFICULTY LEVEL
After a duration is entered, the bottom DATA WINDOW flashes a default difficulty level of “1”, which is the easiest of the
nine difficulty levels. Press ENTER to accept the default. Or, to change the level, use the ARROW keys. Then, when the
desired level appears in the DATA WINDOW, press ENTER to accept the duration.
Each of the nine difficulty levels corresponds to a range of resistance levels as seen in the table below. Resistance
levels are applied to each individual interval within a workout profile. See Section 4.3, titled Workout Descriptions for more
information. While the workout is in progress, it is possible to change the resistance level of the current interval. That
change remains in effect for the duration of the interval. See the topic titled Adjusting the Intensity Level in this section.
Difficulty Resistance
Level Level Range
1 1 to 8
2 2 to 9
3 3 to 10
4 4 to 11
5 5 to 12
6 6 to 13
7 7 to 14
8 8 to 15
9 9 to 16
STARTING A WORKOUT
After accepting a difficulty level, press START to begin the workout.
ADJUSTING THE RESISTANCE LEVEL OF AN INTERVAL
The cross-trainer features 16 resistance levels, with “1” being the easiest and “16” being the most difficult. While a
workout is in progress, it is possible to change the resistance level of the current interval. To do so, simply press the UP
or DOWN ARROW key repeatedly until the DATA DISPLAY window shows the desired level. That change remains in
effect for the duration of the interval only.
Note: The cross-Trainer features speed-dependent braking resistance. For a set resistance level on the monitor, the
resistance increases with the user’s speed. The computer makes no adjustments to maintain the resistance level based
on the user’s speed.
PAUSING A WORKOUT
To pause a workout-in-progress, press the STOP key, or simply stop pedaling for 25 seconds. A workout can remain in pause
mode for a maximum duration of five minutes. If a paused workout is not resumed before the five-minute pause duration
ends, the console shuts down, and the paused workout information is lost. To resume a paused workout, press the START
key or simply begin pedaling again.
RESETTING A WORKOUT
To reset a workout, press the STOP key, and hold it for three seconds. This deletes the current workout and makes it possible
to set up a new workout.
REVIEWING A COMPLETED WORKOUT
When a workout reaches the end of its duration, the console emits four consecutive beeps. At this point, it is possible to
review summary data for the completed workout, includng total calories burned and distance traveled, by pressing the
SCROLL key and reading the results in the DATA WINDOWS. Afterward, press the STOP key to return to the workout-select
mode.
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