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M
HILL PLUS: Press this key to select HILL PLUS workouts, in which intensity levels increase and
decrease in set patterns. The following workouts may be accessed with this key:
•
HILL
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AROUND THE WORLD
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KILIMANJARO
•
INTERVAL
N
COOLDOWN: Workout programs end automatically in a Cooldown mode, which lowers the intensity
level. Press the COOLDOWN key at any desired point during a workout to go immediately into Cooldown
mode. In this phase of a workout the body begins to remove lactic acid and other accumulated by-prod-
ucts of exercise, which build up in muscles during a workout and contribute to muscle soreness. The con-
sole automatically adjusts each workout's Cooldown level according to the individual user's performance.
O
WORKOUT PROFILE window: This window displays shapes, made of columns of lights, that represent
the levels of intensity in a workout-in-progress. The height of the first column on the left side of the win-
dow is proportional to the current level of intensity.
During a FAT BURN or CARDIO workout, which requires the use of a Polar
Lifepulse system sensors, the WORKOUT PROFILE window displays a flashing heart shape to request
the user's heart rate signal. If the console does not detect a signal, the MESSAGE CENTER displays the
prompt "NEED HEART RATE - PLACE HANDS ON SENSORS OR USE TELEMETRY STRAP". If the
console does not receive the signal within three minutes, the workout automatically is converted to a
MANUAL program.
P
MESSAGE CENTER: This window displays step-by-step instructions for setting up a workout. During a
workout, it displays statistics about the progress of the workout:
•
Heart Rate: the detected heart rate if the user is wearing the chest strap or grasping the Lifepulse
system sensors.
•
Distance: the total distance traveled in miles (or kilometers if enabled).
•
Speed: the pedaling speed or rate in miles per hour (or kilometers per hour if enabled).
•
Calories: the number of calories burned since beginning the workout.
If programmed to do so, the MESSAGE CENTER displays any or all of these three values each time the
intensity level changes during the workout:
•
Calories per Hour: the rate of calories burned per hour.
•
Watts: effort level in Watts. The Watt is a unit of power output or the expression of the mechanical
rate of work.
•
METs: effort level in METs. The MET is an expression of the rate of work for the human body at rest,
or a metabolic equivalent; one MET is approximately equal to the metabolism of a person at rest.
See Chapter 5, titled Internal Settings for information about enabling the MESSAGE CENTER to display
these additional settings.
Q
AEROBICS MODE: Press this key to activate a workout mode in which the MESSAGE CENTER displays
prompts that vary the workload and emphasize different muscle groups during the workout. It can be
used with any workout, except for Fat Burn and Cardio.
R
REVERSE MODE: Press this key to activate a workout mode that alternates five minutes of forward
motion with two minutes of reverse motion. It can be used with any workout, except for Fat Burn and
Cardio.
S
LEVEL/TIME WINDOW: This window displays the programmed intensity level and the time elapsed since
the start of the program.
For more information about Aerobics Mode and Reverse Mode, see the topic Using the Two
Workout Modes in Section 4.2, titled, the Using the Workouts.
10
•
CASCADES
•
SPEED TRAINING
•
FOOTHILLS
heart rate chest strap or the
®
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