Setting Goals:
Once you select an exercise program, you can set "goals" for TIME, DISTANCE, or CALORIES. For example, if you set a CALORIE goal of 100, once you start the program, you will notice that the CALORIE display will count down from 100 to O. If you do not want to set a goal in any of the above, simply press MODE to advance to the next goal choice or press START / STOP to begin exercising.
When the TIME, DISTANCE, or CALORIES display is flashing, enter values by using the UP or DOWN button to select a value then press MODE to confirm the value and advance to the next goal choice. When a goal is reached during your exercise, the corresponding display will flash, signaling that your workout is complete.
We recommend that you only set one goal (TIME, DISTANCE, or CALORIES) for each exercise. Note, if no goals are set and the goal displays are O, theTIME, DISTANCE, and CALORIES values will count up once the START/STOP button is pressed and you begin exercising.
Quick Start:
If you want to immediately start exercising without choosing any specific program or inputting any goals, simply press the START / STOP button after the computer powers up to begin exercising in the Manual mode.
Resistance control:
In the MANUAL program you can adjust the level of resistance at any time by using the UP or DOWN buttons to select from level 1 to level 8. In the preset profile programs you can also adjust the level of resistance, but you can not lower the resistance below the minimum preset resistance. For example if the minimum preset level of resistance in one interval of the preset profile program is level 2, you are not able to manually lower the resistance to level 1. However, you can raise and lower the resistance between the lower and upper presets.
Exercising with presetTEME:
The workouts are segmented into 16 intervals. If you preset the TIME, each segment of your workout is 1/16 of the totalTIME you entered. For example if you enter a workout TIME of 16 minutes, each segment (interval) is 1 minute in duration. TheTIME counts down from the preset TIME you entered until the program reaches O, the display flashes, and the program ends.
Exercising without presetTEME:
If you choose not to preset TIME you can enter a preset DISTANCE. To do this, make sure that the TIME is set to 0:00, and press MODE when the TIME display is flashing to advance to DISTANCE. When setting a preset DISTANCE, each segment (interval) counts down in units of .01 until the program reaches O, the display flashes, and the program ends. If you choose not to enter a preset distance the program advances (counts up) in increments of .01 until you choose to stop exercising.
To advance to set a CALORIE goal, do not preset aTIME or a DISTANCE goal (make sure those values are set to 0). Just press MODE when those displays flash. This will bring you to the CALORIE goal.
After you have set the goal of your choice press START / STOP to begin exercising.