Selecting a Workout Mode 93X only

•Resistance level: The Total Body Trainer provides a selection of 25 resistance levels. The resistance is independent of speed. The resistance 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 chest strap; it uses this data to adjust the resistance. Manually raising the rate increases the intensity of the cardiovascular exercise.

SELECTING A WORKOUT MODE (93X ONLY)

Two workout mode options on the Total Body Trainer feature alternate ways to vary workouts.

•Aerobics Mode: This workout mode simulates the experience of working out with a trainer. Throughout the workout, the MESSAGE CENTER displays prompts to vary the workload and emphasize different muscle groups, such as upper- and lower-body. This feature can be used with any workout, except for the Fat Burn, Cardio, Heart Rate Hill, Heart Rate Interval, or Extreme Heart Rate workouts. To select it, press AEROBICS MODE key.

•Reverse Mode: This workout mode continuously alternates five minutes of forward motion with two minutes of reverse motion, to exercise different leg muscles. This feature can be used with can be used with any workout, except for the Fat Burn, Cardio, Heart Rate Hill, Heart Rate Interval, or Extreme Heart Rate workouts. To select it, press the REVERSE MODE key.

SWITCHING WORKOUTS “ON-THE-FLY” (93X ONLY)

It is possible, during a workout, to switch to another workout program. After a switch, the console retains all the progress information about the workout since its beginning. To change workouts “on-the-fly,” press CHANGE WORKOUT key and then select a new workout. This feature is avail- able for all workouts, except AROUND THE WORLD, KILIMANJARO, INTERVAL, CASCADES, SPEED TRAINING, and FOOTHILLS.

PAUSING WORKOUTS

To pause a workout, simply stop pedaling. To continue the workout, resume pedaling. The pause duration lasts 60 seconds, after which the console automatically shuts down.

ENDING WORKOUTS EARLY

To end a workout before the pre-set duration expires, press CLEAR once. The MESSAGE CENTER then displays a workout summary, which includes the distance travelled, the total calories burned, and other statistics. Press CLEAR a second time and the MESSAGE CENTER displays “SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START” for a new workout.

*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.