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Chapter 4: Programming &
Operation
Preset Workouts Continued:
Rolling Hills
Workout with a series of gently changing workloads.
Use the + or - WORKLOAD keys to adjust Time then press ENTER
Use the + or - WORKLOAD keys to adjust Weight then press ENTER
Press START to begin program
Use the + or - WORKLOAD keys to adjust the workload levels (1-16) at any time during the workout
One Big Hill
Workout with the workload gradually increasing to a maximum at the halfway point, then decreasing gradually
to the end.
Use the + or - WORKLOAD keys to adjust Time then press ENTER
Use the + or - WORKLOAD keys to adjust Weight then press ENTER
Press START to begin program
Use the + or - WORKLOAD keys to adjust the workload levels (1-16) at any time during the workout
mix 3:
mix 3 is a cross-training workout that gives you the most exercise for your training time including, lower-body,
upper-body and total- body. It uses one-minute exercise segments with six dierent exercises.
Use the + or - WORKLOAD keys to adjust Time then press ENTER
Use the + or - WORKLOAD keys to adjust Weight then press ENTER
Press START to begin program
Use the + or - WORKLOAD keys to adjust the workload levels (1-16) at any time during the workout
1. Stride Forward: At a moderate workload, using exercise arms mainly for balance.
2. Push Arms: Actively push your arms on each forward stroke while striding.
3. Stand on Side and Pull Arms: Step o of the pedals and place your feet on the side steps. Pull your
arms on each back stroke.
4. Reverse Stride and Bend Your Knees: Step back on the pedals and stride backwards. Bend your knees
to maximize your leg muscle usage.
5. Pull Arms: Actively pull your arms on each backward stroke while striding.
6. Stand on Side and Push Arms: Step o of the pedals and place your feet on the side steps. Push your
arms on each forward stroke.
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