20
FAT BURN
The FAT BURN workout is designed to maintain a user’s heart rate at 65 percent of the theoretical
maximum
†
for optimal results. If the user does not wear a Polar heart rate chest strap during the work-
out, the WORKOUT PROFILE window displays a heart shape. The console continuously monitors
and displays the heart rate, adjusting the intensity level of the Lifecycle exercise bike to reach and
maintain the target*. This system eliminates over-and under-training, and it maximizes the aerobic
benefits of exercise by using the body's fat stores for fuel.
QUICK START
Press QUICK START
Begin workout
RANDOM
Select RANDOM
Enter time
Select level
Begin workout
MANUAL
Select MANUAL
Enter time
Select level
Begin workout
HILL
Select HILL
Enter time
Select level
Begin workout
FAT BURN*
Select FAT BURN
Enter time
Enter age
Accept THR**
Begin workout
CARDIO*
Select CARDIO
Enter time
Enter age
Accept THR
Begin workout
HEART RATE HILL (93C
only)*
Select HR HILL
Enter time
Enter age
Accept THR
Begin workout
HEART RATE INTERVAL
(93C only)*
Select HR INTERVAL
appears
Enter time
Enter age
Accept THR
Begin workout
EXTREME HEART
RATE (93C only)*
Select EXTREME HR
Enter time
Enter age
Accept TH
Begin workout
WATTS (93C only)
Press WORKOUTS PLUS
repeatedly until WATTS
appears; press ENTER
Enter time
Enter Watts goal value
Begin workout
METS (93C only)
Press WORKOUTS PLUS
repeatedly until METS
appears; press ENTER
Enter time
Enter METs goal value
Begin workout
AROUND THE
WORLD (93C ONLY)
Press WORKOUTS PLUS
repeatedly until AROUND
THE WORLD Appears;
press ENTER
Enter time
Select level
Begin workout
KILIMANJARO
(93C only)
Press WORKOUTS PLUS
repeatedly until KILI-
MANJARO appears;
press ENTER
Enter time
Select level
Begin workout
INTERVAL (93C only)
Press WORKOUTS PLUS
repeatedly until INTER-
VAL appears; press
ENTER
Enter time
Select level
Begin workout
CASCADES (93C only)
Press WORKOUTS PLUS
repeatedly until
CASCADES appears;
press ENTER
Enter time
Select level
Begin workout
SPEED
TRAINING (93C only)
Press WORKOUTS PLUS
repeatedly until SPEED
TRAINING appears;
press ENTER
Enter time
Select level
Begin workout
FOOT HILLS (93C only)
Press WORKOUTS PLUS
repeatedly until FOOT
HILLS appears; press
ENTER
Enter time
Select level
Begin workout
AEROBICS TRAINER (93C
only)
Press WORKOUTS PLUS
repeatedly
until AEROBICS TRAIN-
ER appears; press
ENTER
Enter time
Select level
Begin workout
FIT TEST**
Press PERSONAL TRAIN-
ER repeatedly until FIT
TEST appears;
press ENTER
Enter weight
Enter age
Enter gender
Enter level
Begin workout
AIR FORCE PRT
Press PERSONAL TRAIN-
ER repeatedly until AIR
FORCE PRT appears;
press ENTER
Enter weight
Enter height
Enter age
Enter gender
Answer prompt
Begin workout
* This workout requires the user to wear the telemetry chest strap.
** Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR for the CARDIO
workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
LIFECYCLE
EXERCISE BIKE WORKOUT SETUP STEPS
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the FAT
BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.
