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21
SELECTING AND ADJUSTING THE INTENSITY LEVEL
When prompted by the message center, use the ARROW keys to increase or decrease the displayed intensity level or
target heart rate to the desired value (or key in the desired value with the numeric keypad) and press ENTER. Adjust
the level as needed or desired during the workout.
• Intensity level: The Bike provides a selection of 25 intensity levels, with an additional level “0” for
plug-in units. The intensity level appears in the Workout Profile window as rows of lights arranged in columns.
Selecting a low intensity level at first is recommended. As physical conditioning improves, the levels can be
increased.
• Target heart rate: Programs that calculate a target heart rate base this number on the age of the
user and the type of workout. The user accepts or adjusts the rate when setting up the workout. During the
workout itself, the program reads the heart rate, which is transmitted via the heart rate chest strap or the Life
pulse system sensors; it uses this data to adjust the resistance. Manually raising the rate increases the intensity
of the cardiovascular exercise.
SELECTING A GOAL TYPE
Workouts can be programmed to target certain type of goals:
• Calories
• Distance
• Time in zone
The Calories Goal feature is designed to promote weight loss and weight control. The user sets a calorie goal during
the workout setup. Once the goal is met, the workout automatically goes into a Cool Down Phase and ends afterward.
To use this feature:
1. Press the PERSONAL TRAINER key when prompted to select a workout.
2. Continue to press the PERSONAL TRAINER key until the MESSAGE CENTER displays “CALORIES GOAL”. Then
press ENTER.
3. Enter the desired calorie goal value.
4. Select either the RANDOM, MANUAL or HILL workout.
5. Run through the set-up steps for the selected workout.
6. Begin the workout.
The Distance Goal feature is designed to build endurance. The user sets a distance goal during the workout setup.
Once the goal is met, the workout automatically goes into a Cool Down Phase and ends afterward.
To use this feature:
1. Press the PERSONAL TRAINER key when prompted to select a workout.
2. Continue to press the PERSONAL TRAINER key until the MESSAGE CENTER displays
“DISTANCE GOAL”.
3. Press ENTER.
4. Enter the desired distance goal value.
5. Select either the RANDOM, MANUAL or HILL workout.
6. Run through the set-up steps for the selected workout.
7. Begin the workout.
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