20
HOW TO USE A HEART RATE WORKOUT
1. Begin pedaling or press any button on the
console to turn on the console.
See HOW TO TURN ON THE POWER on
page 17.
2. Select a heart rate workout.
To select a heart rate workout, first press the Heart
Rate Workouts button.
Next, turn the resistance dial until the number of
the desired workout appears in the display. Then,
press the Enter button to select the workout.
3. Enter a target heart rate setting.
A few sec-
onds after you
select a heart
rate workout,
the workout
time and the
words ENTER
TARGET will
appear in the
display.
A different target heart rate setting will be pro-
grammed for each segment of the heart rate
workout. Turn the resistance dial to enter the
desired maximum target heart rate for the workout
(see EXERCISE INTENSITY on page 26). Then,
press the Enter button.
4. Hold the handgrip heart rate monitor.
It is not necessary to hold the handgrip heart rate
monitor continuously during a heart rate workout;
however, you should hold the handgrip heart rate
monitor frequently for the workout to operate prop-
erly. Each time you hold the handgrip heart rate
monitor, keep your hands on the metal contacts
for at least 15 seconds.
5. Begin pedaling to start the workout.
Each heart rate workout is divided into one-minute
segments. One target heart rate is programmed for
each segment. Note: The same target heart rate
may be programmed for consecutive segments.
During the workout, the console will regularly
compare your heart rate to the target heart rate for
the current segment of the workout. If your heart
rate is too far below or above the target heart rate,
the resistance of the pedals will automatically
increase or decrease to bring your heart rate closer
to the target heart rate. Each time the resistance
changes, the resistance level will appear in the
display for a few seconds to alert you.
As you exer-
cise, you will
be prompted
to pedal at a
target speed.
When an
upward arrow
or the word
FASTER
appears in the display, increase your speed. When
a downward arrow or the word SLOWER appears,
decrease your speed. When no arrow appears or
the words ON TARGET appear, maintain your cur-
rent speed.
IMPORTANT: Make sure to pedal at a speed that
is comfortable for you. If the resistance level for
the current segment is too high or too low, you
can manually override the setting by turning
the resistance dial; however, if you change the
resistance level, you might not maintain the
target heart rate.
Also, when the console compares your heart rate
to the target heart rate, the resistance of the pedals
may automatically increase or decrease to bring
your heart rate closer to the target heart rate.
The workout will continue in this way until the last
segment ends. To stop the workout at any time,
stop pedaling. A tone will sound and the time will
begin to flash in the display. To restart the workout,
simply resume pedaling.
6. Follow your progress with the displays.
See step 4 on page 17.
7. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 18.
