Training Tools Programs

5.If desired, you can use the personal fan during your workout (see “Using the Personal Fan” for details).

6.You can adjust the resistance LEVEL during the program, using either of the following methods:

■Use the keys to enter a resistance level (from 1 to 20). When the desired level has been entered, press the

key to confirm the resistance level.

■Press the or key, as desired, to increase or decrease the resistance LEVEL in 1 unit increments.

7.You can scroll through workout data during the program (see “Viewing Workout Data During a Program” for details).

8.If you wish to pause the program, stop pedaling. The bike will enter pause mode and display your workout results for one entire cycle.

9.When you have reached your workout goal, the bike enters the Cooldown cycle (see “Cooldown Cycle” for details). If you wish to exit the program before you have reached your workout goal, stop pedaling and allow the Pause timer to expire.

The TRAINING TOOLS programs include the HEART RATE CONTROL and WATTS CONTROL programs, and the FIT TEST program. When using the HEART RATE CONTROL programs, use of the heart rate strap (rather than the heart rate grips) is recommended.

HEART RATE CONTROL PROGRAMS

TRAINING TOOLS offers both a Dynamic Heart Rate Control program and a Constant Heart Rate Control program.

NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the bike will automatically use the data from the heart rate strap.

To operate the Dynamic Heart Rate Control pro- gram:

This heart rate feature is designed to gradually elevate your heart rate to the upper end of your selected training range, then gradually decrease your heart rate to the lower end of your selected training range by dynamically controlling pedaling resistance. During the workout, this cycle will repeat several times until the time goal is com- plete, creating an interval training effect that is cus- tomized to the user’s desired heart rate training range.

During program setup, there must be at least an 18 BPM difference between the lower heart rate limit and upper heart rate limit to ensure an interval workout.

To calculate your training zone, use the following formulas: (theoretical max HR = 220 - Age)

Heart Rate Training Range Upper Level

_____________________x 0.75 = ___________________________

Your Theoretical Max Training Range Upper Limit

Heart Rate Training Range Lower Level

_____________________x 0.60 = ___________________________

Your Theoretical Max

Training Range Lower Limit

NOTE: Calculating your theoretical maximum heart rate using age is an approximation. For more information, please contact a fitness professional or doctor.

By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will adapt to the increases in demand by utilizing stored calories for energy more effectively. Dynamic Heart Rate Control may potentially result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more effective in training the body to remove excess lactic acid from the muscles.

1.Mount the bike (please refer to “SEAT ADJUSTMENTS” section), begin pedaling, and press the key.

2.You are prompted to select the desired TRAINING TOOLS program. Press the key to select the Heart Rate Control pro-

gram, then press the key when prompted to select Interval Heart Rate Control.

3.You are prompted to enter your weight. The bike displays a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 350 pounds (0 to 159 kg).

■Use the keys to enter your current weight; or press the or key, as necessary, to increase or decrease the displayed weight in 1 pound (or 1 kg) increments.

■When your correct weight has been entered, press the key to accept the displayed value.

4.You are prompted to enter a time goal. The bike displays a default time of 20 minutes. You may enter any time from 5 to 99 minutes.

■Use the keys to enter the desired time goal, or press the or key, as necessary, to increase or decrease the displayed value in 1 minute increments.

■When your desired time goal has been entered, press the key to accept the displayed value.

STAR TRAC PRO BIKES OWNER’S GUIDE