16
MY WORKOUTS is not a workout program but a feature that allows the user to pre-set up to seven workouts with
personal setup information, such as age or level, and then store the workouts in the console memory. These
workouts are accessed with an ARROW key.
The following workouts (available on the R9i only) are accessed by pressing the WORKOUTS PLUS key:
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical
areas.
FOOT HILLS is a rolling hill workout with low intensity levels.
KILIMANJARO is a HILL workout in which the intensity levels gradually incline toward one ultimate peak and then
gradually decline.
INTERVAL is a HILL workout in which intensity levels rise and fall. The higher levels gradually incline toward a
peak and then gradually decline.
CASCADES is a two-peak workout in which intensity levels gradually increase and decrease.
SPEED TRAINING is a HILL workout in which the intensity level alternates between high and low settings very
quickly to simulate a typical speed-training workout.
WATTS (when enabled) targets a rate of effort equal to a certain number of Watts
METS (when enabled) targets a rate of effort equal to a certain number of METs.
AEROBICS TRAINER is a varied workout in which the MESSAGE CENTER displays prompts at different times to
change pedaling speeds.
4.2
U
SING THE
W
ORKOUTS
T
O BEGIN ANY WORKOUT
Check and adjust seat height and pedal strap tightness. Get on the bike, and simply start pedaling (R9i); or start
pedaling, and press the START key (R7i) to activate the console. The MESSAGE CENTER displays the prompt:
SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START. If it displays a different message, press
the CLEAR key twice rapidly.
S
ELECTING AND
U
SING
Q
UICK
S
TART
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout
program. At the MESSAGE CENTER prompt to select a workout, press the QUICK START key. The workout
begins at an intensity level that remains the same unless manually changed.
S
ELECTING A
W
ORKOUT
For MANUAL, FAT BURN, CARDIO, RANDOM, HILL, HEART RATE HILL, HEART RATE INTERVAL, and
EXTREME HEART RATE, and MY WORKOUTS (R9i only) workouts: When prompted to select a workout, use the
ARROW KEYS to scroll through the workout program names as they appear in the MESSAGE CENTER. When the
desired program appears, press ENTER.
For WATTS (when enabled), METS (when enabled), AROUND THE WORLD, KILIMANJARO, INTERVAL,
SPEED TRAINING, CASCADES, FOOT HILLS, AEROBICS TRAINER: These workouts are available on the R9i
only. When prompted by the MESSAGE CENTER to select a workout, press the WORKOUTS PLUS key. The
MESSAGE CENTER then displays the name of one of these workouts. Press ENTER to select the displayed
workout; or continue to press the WORKOUTS PLUS key to display each of the other options, and then press
ENTER to select the desired program.
For MY WORKOUTS, once a workout is configured and saved, no further setup steps are necessary. For more
information, see Section 4.4, titled Using My Workouts.
