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The Manual (Quick Start) program lets you start a workout without entering any information.
During a Manual Workout, each column represents a 1 minute time period. The active column
will advance across the screen every minute. If the workout lasts for more than 18 minutes, the
active column will stay to the right where an additional column is added to the workout program.
1. Stand on the machine.
2. Push the MANUAL button to select the Quick Start Program.
3. Push START to begin the workout.
To change the resistance level, push the Resistance Increase/Decrease buttons. The current interval and future
intervals are set to the new level. The default Manual resistance level is 4. The time will count up from 00:00.
1RWH If a Manual workout is performed for more than 99 minutes and 59 seconds (99:59), the units for Time will reset
to zero. Be sure to add these values to your final workout results.
4. When done with your workout, stop pedaling and push PAUSE/STOP to pause the workout. Push PAUSE/STOP
again to end the workout.
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During the HIIT Interval Program (or “High Intensity, Interval Training´ Program), the workout
will switch between an increased intensity, “Sprint´ period (more resistance), to a slower paced,
µcatch your breath’ time period ( “Recover´, or less resistance ). This shift between Sprint and
Recover is repeated over the entire workout. The “Sprint´ period is 30 seconds, and the “Re-
cover´ period is 90 seconds.
1RWH Each “Recover´ period is represented by 2 columns on the display.
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The default, and minimum, workout time for the HIIT Interval Program is 12 minutes. The workout can be increased in 12
minute increments by pushing the Increase button before the workout starts. The maximum workout time is 9 minutes.
During a workout, the Program display will reset for every 12 minutes of a workout.
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The Challenge programs automate different resistance and workout levels. The Goal for the Workout can be customized.
Rolling Hills Ride in the Park
Easy Tour Pike’s Peak
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