HOW to USE a Cross Training Program, Prompted

HOW TO USE A CROSS TRAINING PROGRAM

1the console.

A moment after you turn on the console, the dis- play will light.Press any button or begin pedaling to turn on

2Select a cross training program.

Press the Program button repeatedly until the name of the desired cross training program appears in the display. When you select a cross training program, the program time will appear in the display and a profile of the resistance settings for the program will scroll across the center of the display.

3Begin pedaling to start the program.

Each program is divided into 30 or 45 one-minute segments. One resistance setting and one target pace (speed) setting are programmed for most segments. (Note: The same resistance and/or tar- get pace setting may be programmed for two or more consecutive segments.) During other seg- ments, the console will prompt you to perform strength exercises.

The displays for the cross training programs work in the same way as the displays for the trainer pro- grams (see step 3 on page 12).

As you exercise, you will be prompted to keep your pedaling pace near the target pace setting for the current segment. When the words PEDAL FASTER appear in the display, increase your pace. When the words PEDAL SLOWER appear in the display, decrease your pace. When the words PEDALING IN RANGE appear, maintain your current pace.

Important: The target pace settings are intend- ed only to provide motivation. Your actual pace may be slower than the target pace set- tings. Make sure to exercise at a pace that is comfortable for you.

To stop the program at any time, stop pedaling. The time will begin to flash in the display. To restart the program, simply resume pedaling.

4prompted.

When the first strength exercise segment begins, the name of the first strength exercise will appear in the display for a few seconds. The time will pause and flash in the display. Next, the display

will show the recommended number of repetitions for the first strength exercise.Perform the first strength exercise when

Step off the

exercise cycle and prepare to begin the first strength exercise. Every few seconds, the con-

sole will sound a

tone; when a tone sounds, perform one repetition of the exercise. Exercise with a slow, steady motion; do not perform more than one repetition each time a tone sounds. The display will count down the repetitions as you perform them.

Note: Refer to the accompanying exercise chart to see the correct form for each exercise. When performing lunges, alternate legs with each repe- tition. When performing dumbbell rows, perform half the repetitions with your right arm and half the repetitions with your left arm. The strength exercises require the use of dumbbells and an inflatable exercise ball (not included). To pur- chase dumbbells or an exercise ball, call toll- free 1-888-533-1333.