18
The following workouts are accessed by pressing the PERSONALTRAINER key :
PERSONAL TRAINER WORKOUTS can be created by authorized personal. See Section 5.2, titled About Personal Trainer
Workouts.
FIT TEST measures cardiovascular fitness compared to other people of the same age and gender.
MILITARYFITNESS TEST is similar to the FITTEST workout, except that this program is based upon a specific predefined
protocol. The available test is:
•AIR FORCE PHYSICAL READINESS TEST (PRT) - (U.S. MILITARY)
WATTStargets a rate of effort equal to a certain number of Watts. By default, this workout is turned off. For information on making it
available, see Section 5, titled Optional Settings.
METs targets a rate of effort equal to a certain number of METs. By default, this workout is turned off. For information on making it
available, see Section 5, titled Optional Settings.
AEROBICS TRAINER is a workout in which the MESSAGE CENTER prompts the user to switch continuously between a high and
low pedaling speeds. The speed intervals alternate in a pattern that promotes a build-up in the intensity of the workout, followed by a
build-down in intensity.
4.2 USING THE WORKOUTS
Different bike workouts require different setup steps. See the chart, titled Lifecycle Exercise Bike Workout Set-up Steps for a
quick glance at the steps for setting up any workout program. This section provides details on the steps themselves.
TOBEGIN ANY WORKOUT
Without networking, start pedaling and press START, or simply start pedaling to activate the console. The MESSAGE CEN-
TER displays the prompt: “SELECT WORKOUT OR PRESS QUICK START”. If it displays a different message, press the
CLEAR key twice rapidly.
With optional networking enabled, start pedaling, and press STARTor simply start pedaling to activate the console. The
MESSAGE CENTER displays the prompt: “SELECT WORKOUT OR ENTER ID USING ENTER KEY”. Select a workout, or log on
to the networked exercise database, download the preset workout.
To log onto the network, press ENTER, and key in the user ID number with the NUMERIC KEYPAD.
SELECTING AND USING QUICK START
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout program. At the
MESSAGE CENTER prompt to select a workout, press the QUICK STARTkey. The workout begins at an intensity level that
remains the same unless manually changed.
SELECTING A WORKOUT
For MANUAL,FAT BURN,CARDIO,and RANDOM: When prompted to select a workout, press the key labeled with the
name of the desired workout.
For HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE: When prompted by the MESSAGE
CENTER to select a workout, press the ZONE TRAINING+ key. The MESSAGE CENTER then displays the name of one of
these workouts. Press ENTER to select the displayed workout; or continue to press the ZONE TRAINING+ key to display
each of the other options, and then press ENTER to select the desired workout.
For WATTS, METS,CALORIE GOAL,DISTANCE GOAL, AEROBICS TRAINER, FIT TEST, MILITARYFITNESS TEST, and
PERSONAL TRAINER WORKOUTS: When prompted by the MESSAGE CENTER to select a workout, press the PERSONAL
TRAINER key. The MESSAGE CENTER displays the name of a workout. Press ENTER to select the displayed workout; or
continue to press the PERSONALTRAINER key to display each of the other options. Press ENTER to select the desired work-
out.
For HILL, AROUND THE WORLD,KILIMANJARO,INTERVAL,CASCADES,SPEED TRAINING, and FOOT HILLS:
When prompted by the MESSAGE CENTER to select a workout, press the HILL PLUS key. The MESSAGE CENTER
then displays the name of the one of these workouts. Press ENTER to select the displayed workout; or continue to press
the HILL PLUS key to display each of the other options, and then press ENTER to select the desired program.