Freemotion e8.9b, User Manual

19

HOW TO USE AN ONBOARD PROGRAM

1.   Turn on the console.

   See HOW TO ACTIVATE THE CONSOLE on 

page 16. 

2.   Select an onboard program.

   To select an onboard program, press the Heart 

Rate, Weight Loss, Speed Interval, Watts Training, 

Race Training, or Hill Climb button repeatedly until 

the desired program appears in the displays. 

   The message banner will show the name of the 

program and other details about the program. The 

matrix will show the profile of the program. 

3.   Enter your weight.

   To enter your weight, press the Weight increase 

and decrease buttons. 

4.   Enter your age.

   To enter your age, press the Age increase and 

decrease buttons.

5.   Begin exercising.

   Press the Start button and begin pedaling to begin 

the program.

Heart Rate Program—Each heart rate program is 

divided into segments. A target heart rate is pro-

grammed for each segment. During the program, 

the profile in the matrix will show your progress. 

The flashing segment of the profile represents the 

current segment of the program. The height of the 

flashing segment indicates the resistance level for 

the current segment.

   During the program, the console will regularly 

compare your actual heart rate with the target heart 

rate. To keep your actual heart rate near the target 

heart rate, the console will automatically adjust 

the resistance of the pedals and prompt you to 

increase or decrease your pedaling speed. Keep 

your pedaling speed near the target speed 

shown in the message banner.

   Note: The target heart rates are percentages of 

your maximum heart rate. Your maximum heart 

rate is estimated by subtracting your age from 

220. For example, if you are 30 years old, your 

estimated maximum heart rate is 190 beats per 

minute (220 – 30 = 190). Therefore, if you are 30 

years old, a target heart rate setting of 60 percent 

is equal to 114 beats per minute (60 percent of 

190 is 114). To determine a target heart rate that is 

suitable for you, consult your physician or a physi-

cian-recommended source.

   For the most accurate heart rate readings, it is 

recommended that you wear a Polar-compatible 

chest heart rate monitor while using the heart rate 

program. You can also hold the handgrip heart rate 

monitor during the heart rate program (see step 5 

on page 18).

   IMPORTANT: The target heart rate is intended 

only to provide motivation. Make sure to exer-

cise at an intensity level that is comfortable for 

you. 

   The program will continue in this way until the last 

segment ends.

Weight Loss, Speed Interval, and Hill Climb 

Programs—Each program is divided into seg-

ments. One resistance level and one target speed 

is programmed for each segment. Note: The 

same resistance level and/or target speed may be 

programmed for consecutive segments.

   During the program, the profile in the matrix will 

show your progress. The flashing segment of the 

profile represents the current segment of the pro-

gram. The height of the flashing segment indicates 

the resistance level for the current segment.

   If the resistance level is too high or too low, you 

can manually override the resistance level by 

pressing the Resistance increase and decrease 

buttons. 

   The console will prompt you to increase or 

decrease your pedaling speed. Keep your pedal-

ing speed near the target speed shown in the 

message banner.