TABLE OF CONTENTS
How to Use the Display Console 8
Howto DevelopYour PersonalExercise Plan 11
Start with a Medical Exam 11
Planning YourAerobic Workout 11
Your Goals ..'"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 11
FITGuidelines "'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
FREQUENCY '"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
INTENSITY"""""'"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
TIME'"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 12
How to Exercise Effectively 14.
Calculating Your Training Heart Rate Range (THRR)
'"'''''''''''''''''''''' 14
Checking Your Pulse 15
Warming Up and Cooling Down 16
Proper Stretching Techniques 16
Stretching Exercises '''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 17
Tipsfor Good Stretching Results 19
Do'sand Don't'sforMinimizingSorenessand MuscularStress '''''' 20
Howto Choose An Aerobic Training Method 21
IntervalTraining 21
Steady-Pace Training 22
Howto Choose a Lifecycle@Computerized Program 23
The HillProfile Program '"'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 23
The Random Program 25
The Manual ..Program 25
How to Choose the Correct Workout Intensity 26
How to Operate the Hill Profile Program 28
How to Make Changes During Your Ride 32
How to Operate the Random and Manual Programs 33
Howto OperateFIT TeST 34
HowFITTESTWorks ,34
FITTEST Tips """""'''''''''''''' 35
Your Resting Rate is Important 35
How to Stay Motivated ("Stayi~ With If') '''''''''''''''''''''''''''''''''''''''''''''' 37
How to Care for Your Ufecycle 39
How to Replace the Battery 40
How to Solve Operating Problems 41
Howto Adjust Footstraps 43

FIGURES

Figure 1: Display Console 8
Figure 2: Keyboard ""'"'''''''' 9
Figure 3: Training Heart Rate Range (THRR) chart 15
Figure 4: Hill Profile """'" 24
Figure 5: Relative Program Intensities 27
Figure 6: Correct Seat Height Adjustment "'"'''''''''''''''''''''''''''''''''''''''''''' 29
Figure 7: Data Entry Display: ""'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''' 30
Figure 8: Selecting RANDOM or MANUAL Program 33
Figure 9; FIT TEST Scoring Table 36
Figure 10: Replacing the Battery 40
Figure 11: Oiling Seat Springs 42
Figure 12: Adjusting the Footstraps
43
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