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User’s Reference Manual: Programs 28
Weight Loss Program
With the Weight Loss Program, the workout time is fixed at 28
minutes and consists of seven 4-minute intervals. You are not
prompted for a workout time. Use the arrow keys to change the
resistance for the rest or work interval. When you make changes, the
program repeats the settings for the remaining intervals.
The display lets you know when the resistance levels are about to
change.
For the ideal weight loss range, your heart rate should remain between
55% and 70% of your maximum aerobic heart rate. If you wear a chest
strap or grasp both touch-sensitive handlebar grips, you can use
SmartRate as a visual cue.
• Set a comfortable pedaling speed and then adjust the
resistance.
• Maintain a level of exertion so that the SmartRate LEDs in the
FATBURN target zone blink in the display during the rest intervals.
• During the work intervals, increase your level of exertion so that
the LEDs in the CARDIO target zone blink.
For more information about the SmartRate display, refer to Using
SmartRate.
Fitness Test
The Fitness Test, available by pressing the PERFORMANCE key,
monitors your heart rate and calculates a fitness score based on
your average heart rate during specific test stages. When the test is
completed, the display provides a fitness score and fitness category.
The test results can help you gauge the effectiveness of your current
exercise routine and tailor it to meet your fitness goals.
Fitness Test Tips
Read through the following tips before starting the Fitness Test.
• Sit and rest for at least five minutes prior to taking the test.
• You must wear the chest strap throughout the test. If the heart rate
reception is erratic, incorrect readings can occur and terminate the
test.
• You must enter your age and your gender to begin the test.
• Maintain a comfortable pedaling speed above 20 revolutions per
minute. Continue pedaling at a constant RPM throughout the test.
WEIGHT LOSS PERFORMANCE