True Fitness Z7 manual Riding Efficiently and Comfortably, Foot Position Pedal Cadence, Breathing

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RIDING YOUR BIKE

Riding Efficiently and Comfortably

RIDING YOUR BIKE

Riders are most efficient if they place the ball of their foot in the center of the pedal.

Other riders are more comfortable if the arch of their foot is against the pedal. Riders are encouraged to be as efficient as possible, but use your own judgement in the comfort/efficiency tradeoff.

Most riders will find a comfort/efficiency sweet spot at a pedal cadence around 80 rpm. More serious riders desiring maximum performance typically pedal at around 100 rpm. For electromechanical and safety reasons, the bike will not provide the fully requested workload when your pedal cadence falls below 55 rpm. It will, however, accurately display the workload it does provide.

FOOT POSITION

PEDAL

CADENCE

Breathe in a regular and relaxed manner. Many exercisers do not breathe enough, which reduces their exercise capacity and comfort. You might want to try breathing deeper and more frequently to see if it helps your exercise regime.

BREATHING

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Z 7 B i k e O w n e r ’ s G u i d e

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Contents Table of Contents Page Quick Start This ChapterPage Just Get on and Ride Change Workouts AT ANY Time Pausing Your WorkoutJust GET on and Ride Starting UP Page Riding Your Bike Riding Your BikePage Setting Your Weight Upright Bike Seat AdjustmentFoot Position Pedal Cadence Riding Efficiently and ComfortablyBreathing Monitoring Your Heart Rate Monitoring Your Heart RateUsing The Chest Strap Monitor Chest Strap Heart Rate MonitoringContact Heart Rate Contact Heart RateFor Best Results For Best ResultsPage Page Display Your Display Upper Panel Lower PanelPage Your Display Your DisplayI k e O w n e r ’ s G u i d e Isplay Page Manual and Pre-Set Programs Manual and Pre-Set ProgramsPage How These Modes Work Manual ModePRE-SET Programs Program Profiles Program ProfilesHill Interval HOW How Your Bike Controls Your WorkoutControls Your Exercise Page Page Heart Rate Control Heart Rate ControlPage Constant HRC ConstantHRC Options and Information Types of HRC Maximum Heart Rate TargetTarget Heart Rate Chart Target Heart Rate ChartHeart Rate Control Programs Cruise ControlImportant Points About HRC Points about Heart Rate ControlPage Creating an Exercise Program Page What is CONCEPT? F.I.T. Concept DefinedMore F.I.T. Concept Overview Time How Long You ExerciseYour Fitness Program UsingUtilizing the F.I.T. Concept Determining Your NeedsBeginning Your F.I.T. Program Beginning Your Exercise ProgramYour F.I.T. Program Workout Brisk and Rhythmic ExerciseEstablishing and Maintaining Fitness Establishing Aerobic Fitness MaintainingWeight Management Managing WeightSports Training Program Sports TrainingPage Page Care Maintenance How to Care for Your BikePage Keeping Your Bike Clean HOW to Care for Your BikePage Important Safety Instructions Review for Your SafetyPage Review for Your Safety If the bike is pluggedOther safety precautions Page Page Bike Specifications Physical SpecificationsPage Physical Specifications Specifications