17
HOW TO USE A PRESET WORKOUT
1. Press any button on the console or begin
p
edaling to turn on the console.
S
ee step 1 on page 15.
2. Select a preset workout.
To select one of the three weight loss workouts,
press the Weight Loss Workouts button repeated-
ly; to select one of the three aerobic fitness work-
outs, press the Aerobic Fitness Workouts button
repeatedly.
When you select a preset workout, the name of
the workout will appear in the display for a few
seconds. A profile of the resistance settings of the
workout will then appear in the display.
3. Begin pedaling to start the workout.
Each workout is divided into either 20 or 30 one-
minute segments. One resistance setting and one
target speed setting are programmed for each
segment. Note: The same resistance setting
and/or target speed setting may be programmed
for consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flash-
ing column of the profile represents the current
segment of the workout. The height of the flashing
column indicates the resistance setting for the cur-
rent segment.
At the end of each segment of the workout, a
series of tones will sound and the next segment of
the profile will begin to flash. If a different resis-
tance setting is programmed for the next segment,
the resistance setting will appear in the display for
a few seconds to alert you. The resistance of the
pedals will then change.
As you exercise, you
will be prompted to
keep your pedaling
s
peed near the target
speed setting for the
c
urrent segment. When
an upward-pointing arrow appears in the display,
increase your speed. When a downward-pointing
arrow appears, decrease your speed. When no
arrow appears, maintain your current speed.
IMPORTANT: The target speed settings are
intended only to provide motivation. Make sure
to pedal at a speed that is comfortable for you.
If the resistance setting for the current segment is
too high or too low, you can manually override the
setting by pressing the Quick Resistance buttons.
However, when the current segment ends, the
resistance of the pedals will automatically adjust to
the resistance setting for the next segment.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, simply resume pedaling. The
workout will continue until the last segment of the
profile ends.
4. Follow your progress with the display.
During the workout, the display will show the work-
out profile, your pedaling speed, and the distance
that you have pedaled.
To view the time remaining in the workout instead
of the workout profile, press the Display button.
To view the approximate number of calories that
you are burning per hour and the approximate
number of calories that you have burned during
your workout, press the Display button again.
To view the workout profile again, press the
Display button again.
5. Measure your heart rate if desired.
See step 5 on page 16.
6. Turn on the fan if desired.
See step 6 on page 16.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
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