SIX PRE-SET Workouts

Each column, as seen in the WORKOUT PROFILE window and the chart above, represents one interval. The overall duration of the workout determines the length of each interval. Each workout is made up of 20 intervals, so the duration of each interval is equal to the duration of the entire workout divided by 20.

10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute added by the user “on the fly,” each interval increases by three seconds. A 15-minute workout consists of 20 intervals at 45 seconds each.

20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase. This pattern repeats until the workout is completed.

AROUND THE WORLD, CASCADES, FOOTHILLS, INTERVAL, KILIMANJARO, and SPEED TRAINING are variations of the HILL workout. These workouts cannot be changed “on the fly.”

AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical areas. CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.

FOOTHILLS is a rolling hill workout with low intensity levels.

INTERVAL is a Hill workout in which intensity levels rise and fall. The higher levels gradually incline toward a peak and then gradually decline.

KILIMANJARO is a Hill workout in which the intensity levels gradually incline toward one ultimate peak and then gradu- ally decline.

SPEED TRAINING is a Hill workout in which the intensity level alternates between high and low levels very quickly to simulate a typical speed training workout.

CROSS-TRAIN AEROBICS

During this workout, the MESSAGE CENTER displays prompts to emphasize different muscle groups. To emphasize upper-body muscles, the MESSAGE CENTER displays prompts to focus on pushing and pulling the moving arms at var- ious times. To emphasize lower-body muscles, the MESSAGE CENTER displays prompts to rest the hands on the sta- tionary handlebar, thus forcing the legs to do all the work. The program also alternates between forward and reverse motion as well as different speeds.

Ten seconds after prompting the user to change pedaling direction, the workout applies “braking resistance,” that is, a high resistance level that essentially forces the user to stop pedaling. Once the user stops pedaling, the workout resumes the normal resistance level. The actual level of braking resistance depends on the user’s pedaling speed. If the user is pedaling at a rate equal to, or faster than 6.2 mph (10.0 kph), the workout applies the maximum level of braking resistance. If the user is pedaling at a speed below 6.2 mph (10.0 kph), the workout applies 92 percent of the maximum.

CROSS-TRAIN AEROBICS is a constant-resistance workout. However, for a similar experience with a variable-resis- tance-level workout, the user can start any workout (except for Fat Burn and Cardio) and then press the AEROBICS MODE key.