Selecting a Workout Mode

The Distance Goal feature is designed to build endurance. The user sets a distance 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 “DISTANCE GOAL”.

3.Press ENTER.

4.Enter the desired distance goal value.

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

6.Run through the setup steps for the selected workout.

7.Begin the workout.

The Time in Zone Goal program enhances FAT BURN, CARDIO, HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE workouts by setting a certain duration within the target zone* as a workout goal. The program automatically alters the resistance to maintain a pace that will meet that objective within that duration. Once the objective is met, the workout automatically goes into a cool-down phase. To use the Time In Zone Goal feature:

1.Press the ZONE TRAINING+ key when prompted to select a workout

2.Continue to press the ZONE TRAINING+ key until the MESSAGE CENTER displays “TIME IN ZONE GOAL”.

3.Press ENTER.

4.Select the duration for staying within the zone.

5.Select a FAT BURN, CARDIO, HEART RATE HILL, HEART RATE INTERVAL, or EXTREME HEART RATE work- out.

6.Enter age.

7.Accept or change the target heart rate* displayed by the MESSAGE CENTER.

8.Begin the workout.

Two workout mode options on the Lifecycle exercise bike feature alternate ways to vary workouts.

•Bike Mode: This workout mode simulates the experience of riding a real bicycle. The rate of calories burned and total distance travelled increase automatically as the user increases the pedaling speed. This mode can be used with all workouts, except for FAT BURN, CARDIO, HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE. To select Bike mode, press BIKE MODE key.

•Constant-Calories-Per-Hour Mode: This workout mode enables a user to maintain a consistent rate of calories burned per hour. As the pedaling speed increases, the resistance level automatically decreases. As the pedaling speed decreases, the resistance level automatically increases. This mode can be used with all workouts. To select it, press the CONSTANT CAL./HR. key.

If the user selects a FAT BURN, CARDIO, HEART RATE HILL, HEART RATE INTERVAL, or EXTREME HEART RATE workout during the setup, the default mode is Constant-Calories-Per-Hour. For all other workouts, the default mode is Bike. The user may select or change a mode during a workout setup or during a workout.

SWITCHING WORKOUTS “ON-THE-FLY”

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,” simply press the key for the desired new workout.

PAUSING WORKOUTS

To pause a workout, simply stop pedaling. To continue the workout, resume pedaling. The pause duration lasts 60 sec- onds, 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 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 FAT BURN workout is 117. This work- out targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.