Selecting a Workout

For MANUAL, FAT BURN, CARDIO, RANDOM, HILL, HEART RATE HILL (93X only), HEART RATE INTERVAL (93X only), and EXTREME HEART RATE (93X only): When prompted to select a workout, use the ARROW KEYS to scroll through the workout names as they appear in the MESSAGE CENTER. When the desired workout appears, press ENTER.

For CROSS-TRAIN REVERSE and CROSS-TRAIN AEROBICS (On the 93X model): When prompted by the MESSAGE CENTER to select a workout, press the WORKOUTS PLUS key. The MESSAGE CENTER then displays the name of one of the available workouts. Press ENTER to select the displayed workout or continue to press the WORKOUTS PLUS key to dis- play each of the other options, and then press ENTER to select the desired workout.

For CROSS-TRAIN REVERSE and CROSS-TRAIN AEROBICS (On the 90X model): When prompted to select a workout, use the ARROW keys to scroll through the workout names as they appear in the MESSAGE CENTER. When the desired workout appears, press ENTER.

For AROUND THE WORLD, FOOTHILLS, INTERVAL, KILIMANJARO, ROLLING HILLS, and SPEED TRAINING: All of these workouts are available on the 93X model only. When prompted by the MESSAGE CENTER to select a workout, press the WORKOUTS PLUS key. The MES- SAGE CENTER then displays the name of one of these workouts. Press ENTER to select the displayed workout or continue to press the WORKOUTS PLUS key to display each of the other options. Press ENTER to select the desired workout.

ENTERING WEIGHT

When prompted by the MESSAGE CENTER to enter weight, use the ARROW KEYS to increase or decrease the displayed weight to the correct value and press ENTER. The default weight is 150 pounds or 68 kilograms. The on-board computer calculates the number and rate of calories burned using the entered weight as well as the pedaling speed.

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.

Workout programs that set a target heart rate* zone first calculate the user’s theoretical maxi- mum heart rate† by subtracting the user’s age from the number 220. The programs then calcu- late 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 and press ENTER.

SELECTING AND ADJUSTING THE RESISTANCE 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.

†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 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.