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 per- centage 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 dis- played 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 rec- ommended. 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.

SELECTING A GOAL TYPE

Workouts can be programmed to target certain type of goals:

•Calories

•Distance

•Time in zone

The Calories Goal feature is designed to promote weight loss and weight control. The user sets a calorie goal during the workout setup. Once the goal is met, the workout automatically goes into a cool-down phase and ends afterward.To use this feature:

1.Press the the PERSONAL TRAINER key when prompted to select a workout.

2.Continue to press the PERSONAL TRAINER key until the MESSAGE CENTER displays “CALORIES GOAL”.

3.Press ENTER.

4.Enter the desired calorie goal value.

5.Select either the RANDOM, MANUAL, or HILL workout.

6.Run through the set-up steps for the selected workout.

7.Begin 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.