For WATTS, METS, CALORIE GOAL, DISTANCE GOAL, AEROBICS TRAINER, FIT TEST, MILITARY FITNESS TEST, and PERSONAL TRAINER WORKOUTS: When prompted by the MES- SAGE CENTER to select a workout, press the PERSONAL TRAINER key. The MESSAGE CENTER displays the name of a workout. Press ENTER to select the displayed workout; or continue to press the PERSONAL TRAINER key to display each of the other options. Press ENTER to select the desired workout.
For HILL, AROUND THE WORLD, KILIMANJARO, INTERVAL, CASCADES, SPEED TRAINING, and FOOT HILLS: When prompted by the MESSAGE CENTER to select a workout, press the HILL PLUS key. The MESSAGE CENTER then displays the name of the one of these workouts. Press ENTER to select the displayed workout; or continue to press the HILL PLUS key to display each of the other options, and then press ENTER to select the desired program.
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, or key in the correct value with the NUMERIC KEYPAD, 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, or key in the desired value with the NUMERIC KEYPAD, and press ENTER.
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, or key in the desired value with the NUMERIC KEYPAD, and press ENTER. Adjust the level as needed or desired during the workout.
•Intensity level: The Lifecycle exercise bike provides a selection of 25 intensity levels. The intensity level appears in the WORKOUT PROFILE window as rows of lights arranged in columns. Selecting a low intensity level at first is recommended. As physical conditioning improves, the levels can increase.
•Target heart rate: 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 Polar heart rate chest strap or the Lifepulse system sensors; 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 equal to
220 minus an individual’s age.
*Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a
21