20
HOW TO USE A CUSTOM WORKOUT
1. Turn on the console.
See step 1 on page 16.
2. Select a custom workout.
To select a custom workout, press the Custom
Programs button repeatedly until the words CUS-
TOM 1 or CUSTOM 2 appear in the display.
When you select a custom workout, the name of
the workout, the workout time, and the maximum
pace and resistance level will appear in the display
for a few seconds. A profile of the resistance levels
of the workout will then appear in the display.
3. Begin pedaling to start the workout.
Each custom workout is divided into 30 one-
minute segments. One resistance level and one
target pace setting are programmed for each seg-
ment. Note: The same resistance level and/or tar-
get pace setting may be programmed for two or
more consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
represents the current segment of the workout.
The height of the flashing segment indicates the
resistance level for the current segment. At the
end of each segment of the workout, a series of
tones will sound and the next segment of the pro-
file will begin to flash. If a different resistance level
is programmed for the next segment, the resis-
tance level will appear in the display for a few sec-
onds to alert you. The resistance of the pedals will
then change.
As you exercise, you
will be prompted to
keep your pedaling
pace near the target
pace setting for the cur-
rent segment. When an
upward-pointing arrow or the prompt SPEED UP
appears next to the pace information in the display
(see step 4 on page 15), increase your pace.
When a downward-pointing arrow or the prompt
SLOW DOWN appears, decrease your pace.
When no arrow or prompt appears, maintain your
current pace. IMPORTANT: The target pace set-
tings are intended only to provide motivation.
Make sure to pedal at a pace that is comfort-
able for you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the OneTouch Resistance but-
tons. However, when the current segment ends,
the pedals will automatically adjust to the resis-
tance level 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 flashes and the last segment of the workout
ends.
4. Change the workout if desired.
If desired, you can change the workout while using
it. To change the resistance level for the cur-
rent segment, simply press the OneTouch
Resistance buttons. At the end of the current seg-
ment, the new resistance level will be stored in
memory. To change the target pace for the cur-
rent segment, simply change your pedaling pace.
At the end of the current segment, your pace will
be stored in memory. You can continue exercising
and changing the workout for up to thirty minutes.
REVOLUTIONS
TIME
CARBS
RPM
RAMP
REVOLUTIONS
TIME
CARBS
RAMP
Profile
