The following chart lists the steps involved for setting up each workout.
LIFECYCLE EXERCISE BIKE WORKOUT SETUP STEPS
HILL
Select time
Select level
Begin workout
RANDOM
Select time
Select level
Begin workout
MANUAL
Select time Select level Begin workout
SPORT TRAINING™ Select time Select level Begin workout
EZ RESISTANCE Select time Select level Begin workout
FAT BURN Select time Enter age
Enter Target Heart Rate or accept displayed value Begin workout
CARDIO Select time Enter age
Enter Target Heart Rate or accept displayed value Begin workout
HEART RATE HILL Select time Enter age
Enter Target Heart Rate or accept displayed value Begin workout
HEART RATE INTERVAL Select time
Enter age
Enter Target Heart Rate or accept displayed value Begin workout
EXTREME HEART RATE Select time
Enter age
Enter Target Heart Rate or accept displayed value Begin workout
AROUND THE WORLD (C9i only)
Select time
Select level
Begin workout
CASCADES (C9i only) Select time Select level Begin workout
FOOT HILLS (C9i only)
Select time Select level Begin workout
SPEED TRAINING (C9i only) Select time
Select level Begin workout
KILIMANJARO (C9i only) Select time
Select level Begin workout
INTERVAL (C9i only)
Select time Select level Begin workout
WATTS (C9i only)
Select time
Select level
Begin workout
METS (C9i only)
Select time
Select level
Begin workout
AEROBICS TRAINER (C9i only)
Select time
Select level
Begin workout
MY WORKOUTS (C9i only)
Select a workout from 1 to 7 Begin workout
ENTERING AGE
When prompted by the MESSAGE CENTER to enter age, use the ARROW keys to increase or decrease the displayed age to the correct value, and press ENTER.
Lifecycle Exercise Bike workout programs that set a target heart rate zone first calculate the user’s theoretical maximum† heart rate by subtracting the user’s age from the number 220. The programs then calculate the target zone as a percentage of the theoretical maximum.
ENTERING TIME
When prompted by the MESSAGE CENTER to enter a time, use the ARROW keys to increase or decrease the displayed time to the desired value.
SELECTING AND ADJUSTING THE INTENSITY LEVEL
When prompted by the message center, use the ARROW KEYS to increase or decrease the displayed intensity level or target heart rate* to the desired value and press ENTER. Adjust the level as needed or desired during the workout.
•Intensity level: The Lifecycle Exercise Bike provides a selection of 20 intensity levels. The intensity level appears in the Workout Profile window as columns of lights. Selecting a low intensity level at first is recommended. As physical conditioning improves, the levels can be increased.
•Target heart rate: Exercise bike programs that calculate a target heart rate base this number on the age of the user and the type of workout. The user accepts or adjusts the rate when setting up the workout. During the workout itself, the program reads the heart rate, which is transmitted via the Lifepulse Sensors (C9i only) or the chest strap; and it uses this data to adjust the resistance. Manually raising the rate increases the intensity of the cardiovascular exercise.
†Defined by the American College of Sports Medicine’s "Guidelines for Exercise Testing and Prescription" as being equal to 220 minus an individual’s age.
*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a
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