Selecting a Workout

For MANUAL, FAT BURN, CARDIO, and RANDOM: When prompted to select a workout, press the key labeled with the name of the desired workout.

For HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE: When prompt- ed by the MESSAGE CENTER to select a workout, press the ZONE TRAINING+ key. The MES- SAGE CENTER then displays the name of one of these workouts. Press ENTER to select the dis- played workout; or continue to press the ZONE TRAINING+ key to display each of the other options, and then press ENTER to select the desired workout.

LIFECYCLE EXERCISE BIKE WORKOUT SETUP STEPS

QUICK START

Press QUICK START

Begin workout

RANDOM

Press RANDOM

Enter time

Select level

Begin workout

MANUAL

Press MANUAL

Enter time

Select level

Begin workout

HILL

Press HILL PLUS; when HILL appears, press

ENTER Enter time Select level Begin workout

FAT BURN* Press FAT BURN Enter time Enter age Accept THR** Begin workout

CARDIO* Press CARDIO Enter time Enter age Accept THR Begin workout

HEART RATE HILL* Press ZONE TRAINING+

repeatedly until HR HILL appears; press ENTER

Enter time Enter age Accept THR Begin workout

	HEART RATE INTERVAL*	KILIMANJARO
	Press ZONE TRAINING+	Press HILL PLUS repeat-
	repeatedly until HR	edly until KILIMAN-
	INTERVAL appears;	JARO appears; press
	press ENTER	ENTER
	Enter time	Enter time
	Enter age	Select level
	Accept THR	Begin workout
	Begin workout	INTERVAL
	EXTREME HEART RATE*	Press HILL PLUS repeat-
	Press ZONE TRAINING+	edly until INTERVAL
	repeatedly until	appears; press ENTER
	EXTREME HR appears;	Enter time
	press ENTER	Select level
	Enter time	Begin workout
	Enter age	CASCADES
	Accept THR	CASCADES
	Accept THR	Press HILL PLUS repeat-
	Begin workout	Press HILL PLUS repeat-
	Begin workout	edly until
	WATTS	CASCADES appears;
	Press PERSONAL	press ENTER
	TRAINER repeatedly	Enter time
	until WATTS appears;	Select level
	press ENTER	Begin workout
	Enter time	SPEED TRAINING
	Enter Watts goal value	SPEED TRAINING
	Enter Watts goal value	Press HILL PLUS repeat-
	Begin workout	Press HILL PLUS repeat-
	Begin workout	edly until SPEED
	METS	TRAINING appears;
	Press PERSONAL	press ENTER
	TRAINER repeatedly	Enter time
	until METS appears;	Select level
	press ENTER	Begin workout
	Enter time	FOOT HILLS
	Enter METs goal value	FOOT HILLS
	Enter METs goal value	Press HILL PLUS repeat-
	Begin workout	Press HILL PLUS repeat-
	Begin workout	edly until FOOT HILLS
	AROUND THE WORLD	appears; press ENTER
	Press HILL PLUS repeat-	Enter time
	edly until AROUND THE	Select level
	WORLD Appears; press	Begin workout
	ENTER
	Enter time
	Select level
	Begin workout

PERSONAL TRAINER WORKOUTS

Press PERSONAL TRAINER repeatedly until PERSONAL TRAINER appears; press ENTER

Select the desired workout number, from 1 to 6; press ENTER

Begin workout

AEROBICS TRAINER

Press PERSONAL TRAINER repeatedly until AEROBICS TRAINER appears; press ENTER

Enter time Select level Begin workout

FIT TEST**

Press PERSONAL TRAINER repeatedly until FIT TEST appears;

press ENTER Enter weight Enter age Enter gender Enter level Begin workout

AIR FORCE PRT Press PERSONAL

TRAINER repeatedly until AIR FORCE PRT appears; press ENTER

Enter weight Enter height Enter age Enter gender Answer prompt

Begin workout

*This workout requires the user to wear the polar heart rate chest strap or to grip the Life pulse sensors.

**Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR for the FAT BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.