10
Hill
The Hill program simulates walking or jogging up a big hill. To begin the program,
use the Up Arrow (
) and Down Arrow (
) keys or the numeric keypad to enter
the program settings as prompted by the message center: Workout Time, Level
(the average level you want for the entire workout), Age, and Weight. Once you
are pedaling and your warm-up is complete, the resistance increases and the
climb level will get more difficult the closer you get to the top.
Use the Up Arrow
(
) and Down Arrow (
) keys to change the resistance level for all plateaus
and hills for the entire program. The resistance change between the plateaus is
computer-controlled. Each hill lasts for two minutes, with a 30-second recovery
session at lower resistance between hills. Each column on the matrix display
lasts for 30 seconds. After you climb the highest hill, you have a 30-second
recovery session before the sequence begins again with the lowest hill. These
recovery sessions give your body a quick break, allowing you to take in more
oxygen and letting your muscles take a break while your heart continues to beat
at a higher pace. This approach lets you hit higher resistance levels for shorter
periods, giving you an interesting workout as you build strength and endurance.
10K
10K simulates jogging or running outdoors. It is a great training device to get ready
for a competition.
To begin the program, use the Up Arrow (
) and Down Arrow
(
) keys or the numeric keypad to enter the program settings as prompted by the
message center: Level (the average level you want for the entire workout), Age,
and Weight. Once you are pedaling and your warm-up is complete, the changes
in terrain replicate the challenges you encounter running outside. You can feel
going uphill and downhill with gradual resistance changes. The distance readout
counts down from 6.2 miles (10 kilometers). At any time during the program you
can change the resistance level using the Up Arrow (
) and Down Arrow (
)
keys. If you desire, you can continue your workout after you have completed the
6.2-mile (10-kilometer) distance.
