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4 THE WORKOUTS
4.1 WORKOUT
OVERVIEWS
This section lists the Lifecycle exercise bike’s pre-programmed workouts. For more detailed
information, see Section 4.2, titled Using the Workouts. The following workouts are accessed
with the ARROW keys.
QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in
selecting a specific workout program. After the QUICK START key is pressed, a constant-level
workout begins. The intensity level does not change automatically.
HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels,
which is proven to provide effective, time-efficient cardiovascular results.
FAT BURN is a low-intensity workout for burning the body’s fat reserves. The user must wear
a Polar heart rate chest strap. The workout program automaticaly adjusts the intensity level,
based on the actual heart rate, to maintain the rate at 65 percent of the theoretical maximum
†
.
CARDIO is a higher intensity workout for more fit users, emphasizing cardiovascular benefits
and maximum fat burning. The user must wear a Polar heart rate chest strap. The workout pro-
gram automatically adjusts the intensity level, based on the actual heart rate, to maintain the rate
at 80 percent of the theoretical maximum.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression.
MANUAL is a workout in which the intensity level does not change automatically.
HEART RATE HILL
TM
takes the user through three different hills based on the target heart rate*. The
user wears a heart rate chest strap, or grasps the Lifepulse
TM
sensors continuously.
HEART RATE INTERVAL
TM
alternates between a hill and a valley based on the target heart rate*. The
user wears a heart rate chest strap, or grasps the Lifepulse
TM
sensors continuously.
EXTREME HEART RATE
TM
is an intense workout for more experienced users. It is designed to get
the heart rate up and down as quickly as possible. The user wears a heart rate chest strap, or grasps
the Lifepulse
TM
sensors continuously.
On the 93C model, the following workouts are accessed by pressing the WORKOUTS PLUS key
:
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of
various geographical areas.
FOOT HILLS is a rolling hill workout with low intensity levels.
†
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
CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
