Program cues you to pedal forward (F) and backwards (R) for an exciting and challenging workout
(RESISTANCE levels). Time-based goal with 16 difficulty levels to choose from.
SECONDS 60 60 60 60 30 60 90 60 90 45 60 45 90 90 30 30 60 60 60 60
WARM-UP F R F R F R F R F R F R COOL-DOWN
LEVEL 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 1 1 1 2 3 2 3 1 2 3 1 2 3 1 2 3 2 1 1 1
2 1 1 1 2 4 3 4 2 3 4 2 3 4 2 3 4 2 1 1 1
3 1 1 1 2 5 4 5 3 4 5 3 4 5 3 4 5 2 1 1 1
4 1 1 1 3 6 5 6 4 5 6 4 5 6 4 5 6 3 1 1 1
5 1 2 3 3 7 6 7 5 6 7 5 6 7 5 6 7 3 3 2 1
6 1 2 3 4 8 7 8 6 7 8 6 7 8 6 7 8 4 3 2 1
7 1 2 3 4 9 8 9 7 8 9 7 8 9 7 8 9 4 3 2 1
8 1 2 3 5 10 9 10 8 9 10 8 9 10 8 9 10 5 3 2 1
9 1 1 1 2 11 10 11 9 10 11 9 10 11 9 10 11 2 1 1 1
10 1 1 1 2 12 11 12 10 11 12 10 11 12 10 11 12 2 1 1 1
11 2 2 2 3 13 12 13 11 12 13 11 12 13 11 12 13 2 1 1 1
12 3 3 3 4 14 13 14 12 13 14 12 13 14 12 13 14 3 1 1 1
13 3 4 4 5 15 14 15 13 14 15 13 14 15 13 14 15 3 3 2 1
14 3 4 5 6 16 15 16 14 15 16 14 15 16 14 15 16 4 3 2 1
15 3 5 6 7 17 16 17 15 16 17 15 16 17 15 16 17 4 3 2 1
16 4 6 7 8 18 17 18 16 17 18 16 17 18 16 17 18 5 3 2 1
Warm-up and cool-down last 4:00 minutes each.
Takes your strength and endurance to the next level of fitness with intense combinations of RESISTANCE and
INCLINE. Time based goal with 10 difficulty levels to choose from.
NOTE: All elevations are listed as a percent of total elevation.
WARM UP Program segements - Repeat COOL DOWN
Seconds 2:00 2:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 2:00 2:00
LEVEL Segment # 1 2 3 4 5 6 7 8 9 10 11 12
1
elevation 5 10 5 15 5 15 5 30 5 30 10 5
resistance 1 2 1 3 1 3 1 6 1 6 2 1
2
elevation 5 15 10 25 10 25 10 35 10 35 10 5
resistance 1 3 2 5 2 5 2 7 2 7 2 1
3
elevation 10 15 15 35 15 35 15 40 15 40 15 10
resistance 2 3 3 7 3 7 3 8 3 8 3 2
4
elevation 10 20 20 45 20 45 25 5 25 5 15 10
resistance 2 4 4 9 4 9 5 10 5 10 3 2
5
elevation 15 15 30 55 30 55 35 60 35 60 25 15
resistance 3 3 6 11 6 11 7 12 7 12 5 3
6
elevation 15 20 40 65 40 65 45 70 45 70 25 15
resistance 3 4 8 13 8 13 9 14 9 14 5 3
7
elevation 20 20 45 70 45 70 50 75 50 75 25 15
resistance 4 4 9 14 9 14 10 15 10 15 5 3
8
elevation 20 25 5 75 50 75 55 80 55 80 25 15
resistance 4 5 10 15 10 15 11 16 11 16 5 3
9
elevation 20 25 60 80 60 80 65 85 65 85 25 15
resistance 4 5 12 16 12 16 13 17 13 17 5 3
10
elevation 20 25 70 90 70 90 75 90 75 90 25 15
resistance 4 5 14 18 14 18 15 18 15 18 5 3
Warm-up and cool-down last 4:00 minutes each.
PROGR A M P ROFILES PROGR A M P ROFILES
P7: I N C L I NE 1
Select THR ZONE program using the PROGRAM QUICK KEY and press ENTER.
Select TIME using the ARROW KEYS on the programming button and press ENTER.
The HEART RATE window will flash showing the default target heart rate of 80 beats per minute.
Select your target heart rate (from the chart on page 24) using the ARROW KEYS on the programming button
and press START to begin program.
NOTE: Target heart rate is selected in multiples of 5 beats.
In this program, the large LED dot matrix window displays your heart rate during exercise. The middle row represents
your target heart rate (THR) and the other rows equal +/-2 heart beats. If you are working out beneath your THR,
the LEDs below the middle row will illuminate. If you are over, the LEDs above the middle row will illuminate. Your
current heart rate is represented by the flashing column and the window will refresh every 5 seconds.
NOTES:
There is a 4-minute warm-up built into this program at level 1 resistance.
After 4 minutes the resistance will automatically adjust to bring your heart rate within 5 beats of the target
number you selected at the beginning of the program.
If there is no Heart Rate detected, the unit will not change resistance levels up or down.
If your Heart Rate is 25 beats over your Target Zone the program will shut down.
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P5: T H R Z ONE
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