Using the Workouts, To Begin ANY Workout

KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradually decline.

INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and then gradually decline.

CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.

SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low lev- els very quickly to simulate a typical speed-training workout.

The following workouts are accessed by pressing the PERSONAL TRAINER key :

PERSONAL TRAINER WORKOUTS can be created by authorized personal. See Section 5.2, titled About Personal Trainer Workouts.

FIT TEST measures cardiovascular fitness compared to other people of the same age and gender.

MILITARY FITNESS TEST is similar to the FIT TEST workout, except that this program is based upon a specific predefined protocol. The available test is:

•AIR FORCE PHYSICAL READINESS TEST (PRT) - (U.S. MILITARY)

WATTS targets a rate of effort equal to a certain number of Watts. By default, this workout is turned off. For information on making it available, see Section 5, titled Optional Settings.

METs targets a rate of effort equal to a certain number of METs. By default, this workout is turned off. For information on making it available, see Section 5, titled Optional Settings.

AEROBICS TRAINER is a workout in which the MESSAGE CENTER prompts the user to switch continu- ously between a high and low pedaling speeds. The speed intervals alternate in a pattern that promotes a build-up in the intensity of the workout, followed by a build-down in intensity.

4.2USING THE WORKOUTS

Different bike workouts require different setup steps. See the chart, titled Lifecycle Exercise Bike Workout Set-up Steps for a quick glance at the steps for setting up any workout program. This section provides details on the steps themselves.

TO BEGIN ANY WORKOUT

Without networking, start pedaling and press START, or simply start pedaling to activate the con- sole. The MESSAGE CENTER displays the prompt: “SELECT WORKOUT OR PRESS QUICK START”. If it displays a different message, press the CLEAR key twice rapidly.

With optional networking enabled, start pedaling, and press START or simply start pedaling to activate the console. The MESSAGE CENTER displays the prompt: “SELECT WORKOUT OR ENTER ID USING ENTER KEY”. Select a workout, or log on to the networked exercise database, download the preset workout.

To log onto the network, press ENTER, and key in the user ID number with the NUMERIC KEYPAD.

SELECTING AND USING QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout program. At the MESSAGE CENTER prompt to select a workout, press the QUICK START key. The workout begins at an intensity level that remains the same unless manually changed.