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WORKOUT DESCRIPTIONS

HEART RATE CONTROL-

The heart rate control workout mode allows the user to program their desired heart rate

zone, and the bike will automacally adjust the level based upon the user’s heart rate. The heart rate zone is calculated

using the following equaon: (220-Age)8%= target heart rate zone. The user must connually hold onto the contact heart

rate grips for this workout.

1. Choose HEART RATE by selecng the target heart rate workout buon and press ENTER.

2. Select Age by using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.

3. Enter the desired percent of maximum heart rate using the ARROW KEYS and press ENTER.

4. Enter the desired workout length using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.

5. Enter user weight (user weight is used to calculate the caloric expenditure value, providing an accurate weight helps to

ensure an accurate caloric expenditure rang for each user) using the ARROW KEYS or the NUMBER KEYPAD and press

ENTER.

6. Press GO to begin the workout.

FIT TEST–

The tness test measures cardiovascular tness and provides an esmated sub-maximal VO2 result. Its

based on power output according to the ACSM standards and was developed by the Cooper Instute

(www.cooperinstute.com).

User RPMs must remain between 60-80 RPM during the test. The test will end when the user can no longer maintain this

speed. The test starts at a low intensity level and gradually increases in intensity (diculty) every 2 minutes. As it increases,

the user must maintain 60-80 RPM to advance to the next level. Once the test ends a recovery period (cool down) will

begin, and the user's results are calculated and displayed. Results are based on the number of stages completed.

1-2 Well below average 3-4 Below Average 5-6 Average 7-8 Above Average

9+Well Above Average

CONSTANT WATTS–

Constant Was is a program am that allows you to vary your cadence or RPM and the

machine’s resistance will adjust accordingly to your selected goal. The quicker you stride, the less resistance for the goal

selected. In this program, the braking system is not adjustable.

1) Press CONSTANT WATTS.

2) Enter your desired WATT using the ARROW KEYS or NUMBER KEYPAD and press ENTER.

3) Enter your desired TIME by using the ARROW KEYS or NUMBER KEYPAD and press ENTER.

4) Enter your WEIGHT using the ARROW KEYS or NUMBER KEYPAD level keys and press ENTER.

1. Press GO to begin the workout.

Matrix U3x Guide

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