Manual and Random Programs, Manual Program

Manual and Random Programs

MANUAL PROGRAM

lAfter selecting a Manual workout, you will be asked to enter a desired workout time in minutes. Enter a number from 10 to 60† minutes and press ENTER.

lSelect an effort level from 1 – 20. The effort level will be displayed in the Data Entry Window (you do not need to press ENTER).

The Manual program provides steady-pace exercise equal to that of the highest hill encountered on the Hill program at the same level of effort (except at level 1, when the resistance equals that of the lowest valley). Because of the greater resistance levels of this program, it is recommended that you set the Manual program two to three levels lower than the level of effort that would normally be selected on the Hill program.

You can design your own interval training program using the Manual program by varying the level of effort during the course of your workout. To do so, select a high level of resistance until you reach the upper end of your target heart rate zone, then ride at a lower effort level until your heart rate drops to the bottom of your target zone. Then increase the level of effort again until you are back to the upper portion of your target zone. By repeating this process, you will actually create your own hills and valleys.

RANDOM PROGRAM

lAfter selecting a Random workout, you will be asked to enter the desired workout time in minutes. Enter a number from 10 to 60† minutes and press ENTER.

lSelect an effort level from 1 – 20. The effort level will be displayed in the Data Entry Window (you do not need to press ENTER).

The computer randomly selects hill and valley terrain which varies with each and every workout, resulting in more than one million combinations. Because resistance levels are greater in this program than in the Hill program, it is recommended that the Random program be set one or two levels lower than the level of intensity that would normally be selected on the Hill program.

†60 minutes is the factory setting for the Maximum Program Duration. To increase or decrease the Maximum Program Duration see the Optional Settings for the Lifecycle Exercise Bike section.