PERFORMING THE TEST
1.The display shows the selected test step type. Start pedalling to begin the test. A red diagram that updates as you progress in the test represents your heart rate. A discontinuous line in red indicates your target heart rate.
2.Once the target heart rate level has been achieved,
the meter gives an audio signal and displays a message. We recommend that you end the test here, unless you are relatively fit. If you have set your target heart rate correctly (that is, if you have calculated your maximum heart rate accurately enough), continuing the test beyond this point will not increase the accuracy of the result.
3.Once you have achieved your target heart rate, you can end the test by pressing ENTER or letting the pedals come to a stop. The meter will now switch to the test result display:
A) Aerobic fitness = an estimate of your fitness level in your regular effort zone, which gives the best indication of the state of your health-related fitness.
B) MET value = a reading that shows the multiple of your maximum oxygen uptake at complete rest.
C) ml/kg/min = a reading that tells how many millilitres of oxygen per kilogram of body weight per minute your body consumes.
D) l/min = a reading that tells your oxygen uptake in litres per minute. Unlike the above values, l/min does not take account of the user’s body weight.
E) Wmax = an estimate of your maximal exercise power, measured in watts.
F) W/kg = the ratio of your maximal exercise power to your weight.
4.Press ENTER to exit the test mode.
TARGET HR PROGRAM
The TARGET HR program enables training at the requested pulse level. The program requires measurement of heart rate.
1.Press Target HR.
2.Set the desired heart rate value (80-220) by using the arrow keys. Press ENTER.
3.Select the target value (time, distance, energy consumption) for your desired exercise with the arrow keys. Press ENTER to confirm.
4.Set the training target value with the arrow keys: time (SET TIME, 10-180 minutes), distance (SET DISTANCE, 3-100 km) or energy consumption (200- 8000 kJ). Press ENTER to confirm.
5.Start pedaling to begin your workout. You can adjust the effort level (80-220 bpm) with the arrow keys, and the columns indicate the chosen effort level. To alternate between effort and heart rate display during the exercise, press ENTER. To get the heart rate readout, you need to use a heart rate monitor.
6.Once the target value has been achieved, the meter gives an audio signal. You can continue with your exercise if you wish.
7.Finish the program by pressing MEMORY once, after which you can save the program in the console memory, or by pressing RESET twice, after which the console switches to its initial state.
MEMORY FUNCTION
Each four users can save a total of five own exercise programmes in the meter’s memory.
SAVING THE PROGRAMS
1.When you wish to save a program in the memory, press the MEMORY key after your workout session. The display shows the memory places: the used memory places show a training profile.
2.Choose the desired memory location (1-5) by using the arrow keys. Press ENTER. Your program is now saved in the memory. NOTE! To save a programme, you need to exercise for 10 minutes or more.
3.You can replace a previously saved programme with
a new one. The meter will prompt you to confirm. Use the arrow keys to select and press ENTER to confirm.
RUNNING THE PROGRAMS
1.Press MEMORY.
2.Select the desired programme mode with the arrow keys.
A) Repeat = repeat a previously saved exercise.
B) Edit = edit the duration of a previously saved exercise before you start.
C) Race = compete against a previously saved workout. NOTE! You can only use programme profiles created in the Manual function. These profiles show effort as a constant torque (Nm).
3.Press ENTER to confirm your selection.
A)Repeat = start pedalling to begin the exercise. You can adjust the effort level with the arrow keys.
B)Edit = select the duration of the exercise with the arrow keys (set the time to 10-180 minutes). Start pedalling to begin the exercise. You can adjust the effort level with the arrow keys.
C)Race = select the race mode with the arrow keys (time: the distance you can pedal in the specified time, or distance: how fast you can cover the specified distance) and press ENTER to confirm your selection. The display shows a previously saved programme profile: start pedalling to begin the race. The bottom of the display shows your speed (km/h) and tells whether you are behind or ahead of the programme’s most recently saved exercise. Your distance to the previously saved session is also displayed: a blue vertical line represents the previously saved exercise.
4. Finish the program by pressing MEMORY once, after which you can save the program in the console memory, or by pressing RESET twice, after which the console switches to its initial state.
MAINTENANCE
The equipment requires very little maintenance. Check, however, from time-to-time that all screws and nuts are tight.
After exercising, clean the equipment with a soft, absorbent cloth. Do not use solvents. Sweat may cause corrosion: we recommend therefore that you protect all metal surfaces outside the plastic covers with teflon or car wax.
