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5.3 WORKOUT OVERVIEWS
This chart lists the bike’s pre-programmed workouts.
PROGRAM
NAME
DEFAULT
TIME
PROMPT
INPUT
DESCRIPTION
GOAL+
TIME
GOAL
DISTANCE
GOAL
CALORIES
GOAL
TARGET
HR
WEIGHT
LOSS
HEART
RATE+
FIT TEST
20 min
N/A
N/A
20 min
20 min
12 min
Time,
Weight
Distance,
Weight
Calories,
Weight
Age,
HR,
Time,
Weight
Age,
HR,
Time,
Weight
Gender,
Age,
Level,
Weight
Time Goal sets exercise duration as the workout goal.
Once the objective is met, the workout automatically
goes into a cool-down phase and ends afterward.
Distance Goal is designed to build endurance in a
certain distance. Once the objective is met, the
workout automatically goes into a cool-down phase, and
ends afterward.
Calories Goal is designed to burn a certain number of
selected calories. Once the objective is met, the
workout automatically goes into a cool-down phase
and ends afterward.
Target HR is a higher intensity workout for maintain-
ing a heart rate to achieve maximum exercise results.
The user must wear a heart rate chest strip, or keep
hands on contact heart rate grips continuously. The
program adjusts the intensity level, based on the
actual heart rate, to maintain the rate at 80 percent of
the theoretical maximum.
Weight Loss is a low-intensity workout for
burning the body’s fat reserves. The user must wear a
heart rate chest strip, or keep hands on contact heart
rate grips continuously. The program adjusts the
intensity level, based on the actual heart rate, to
maintain the rate at 65 percent of the theoretical
maximum.
Fit Test measures cardiovascular fitness and can be
used to monitor improvements in your endurance.
PROGRAM
NAME
DEFAULT
TIME
PROMPT
INPUT
DESCRIPTION
QUICK START
WARM UP
COOL DOWN
MANUAL
HILL
INTERVAL
RANDOM
HILL
I
MULTI FX+
N/A
N/A
N/A
20 min
20 min
20 min
20 min
20 min
N/A
Time
Time
Time,
Weight
Level,
Time,
Weight
Time,
Weight
Watts,
Time,
Weight
Level,
Time,
Weight
Quick Start is the fastest way to begin exercising and
bypasses the setup prompts. After pressing the QUICK
START key, a constant-level workout begins.
Warm-up is a low-intensity phase that brings the
heart rate into the lower end of the target zone and
increases respiration and blood flow to working
muscles.
Cool-down is a low-intensity phase that allows the
body to begin removing lactic acid, and other exercise
by-products, which build up in muscles and contrib-
ute to soreness.
Manual is a constant intensity level unless it is
manually changed.
Hill Interval is an efficient workout by alternating work
intervals and recovery intervals.
Random Hill is an interval training workout that
occurs in no regular pattern or progression.
CONSTANT
WATTS
RANDOM
Constant Watts is designed to maintain your watts
expenditure at a constant level by controlling pedal-
ing resistance and prompting you to pedal at a speci-
fied RPM. Watts level may vary above and below your
target watts level during this program.
Random is a workout of constantly changing intensity
levels that occur in no regular pattern or progression.
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