HOW to USE a Workout Program

Turn on the console.

See step 1 on page 8.

Select a workout program.

Each time the

console is turned on, the manual mode will be selected. To select a work- out program, first make sure

that the word Stop is shown in the display. If it is not shown, press the Program Start/Stop button so the word Stop appears. Then, press the Up or Down button repeatedly until the word Program and the desired resistance profile appear in the display.

The resistance profiles across the bottom of the display show how the resistance level will change during the workout programs. For example, the third profile shows that when the third program is selected, the resistance will gradually increase during the first half of the program and then decrease during the last half.

After you have selected a workout program, press the Mode/Enter button.

Set your workout goals.

Once you have selected a work- out program, you will be prompted to set workout goals. Press the Up and Down buttons to select

the number of minutes that you plan to exercise, the number of miles that you plan to pedal, the approximate number of calories you want to burn, and/or a target heart rate (see EXERCISE INTEN- SITY on page 13). After each selection, press the Mode/Enter button.

Note: You can set one, two, three, or four goals (or no goals). For example, if you want to set only a time goal and a distance goal, select the num- ber of minutes that you plan to exercise and then press the Mode/Enter button. Next, select the dis- tance that you plan to pedal and then press the Mode/Enter button. Then, start the program (see step 4).

Start the program.

To start the program, press the Program Start/Stop button and begin pedaling. Each work- out program is divided into ten periods. One resis- tance setting is programmed for each period. (The same resistance setting may be programmed for two or more consecutive periods.) Note: The amount of time in each period depends on the time goal that you set for the program. For exam- ple, if you set a 20-minute time goal, each period will last for two minutes.

At the end of each period, the resistance of the pedals will automatically change if a different resistance setting is programmed for the next period. Note: If the resistance level is too high or too low, you can change the resistance level by pressing the Up or Down button. However, when the current period ends, the resistance level will automatically change if a different resistance set- ting is programmed for the next period.

Note: During the program, the console will display the time remaining in the program if you have set a time goal. If you have not set a time goal, the time will count up in the same way that it does when the manual mode is selected.

Follow your progress with the display. See step 4 on page 9.

Measure your heart rate if desired. See step 5 on page 9.

When you are finished exercising, the console will automatically turn off.

See step 6 on page 9.