Bikes

Exercise pros know that varying your workouts is an important strategy for reaching your fitness goals. When routines are repeated too frequently, two things tend to happen: 1) Your body may plateau because it becomes too familiar with the program you're following; 2) You may lose enthusiasm for exercising which will delay the achievement of your goals.

With such a wide variety of programs to choose from, you'll look forward to your workouts. Choose a different program with every session to keep your body and mind fresh. Each is customizable to meet your own personal fitness level.

Program 1: Manual — Adjust the resistance as you go for a thoroughly customized workout.

Program 2: Goal — The Goal program keeps track of your progress relative to the targets you set. Once you select this program, you will be prompted to enter the amount of time you wish to exercise, the distance you wish to cover and the calories you wish to burn. After you begin your workout, the time, distance and calories will count down to zero. If you set your target heart rate, the bike will continually adjust the tension so that the workout intensity is right for you. You may also adjust the tension manually if you wish.

Program 3: Random — Train with the Random program to get fit for any physical challenge that comes your way. This program is a compilation of 50 different resistance-based programs whose intensity level can be adjusted at any time using the up/down button.

Program 4: Interval — Interval training is an excellent way to achieve increased stamina and shorter recovery times. With this program, you will pedal for alternating short periods of low and very high intensity. Choose from 10 levels of difficulty according to your current ability.

Program 5: X-Country — Simulating a ride over rolling terrain, you will pedal for alternating periods of moderate changes in intensity. Choose from 18 levels of difficulty according to your current ability.

Program 6: Watt Control — The Watts program is designed to train you to exercise at a consistent performance level. The program defaults to 110W and can be adjusted according to preference. Resistance will be adjusted automatically to maintain output consistent with your watt setting.

Program 7: METs Control — METs, or metabolic equivalents, are an effective measure of your efforts to lose weight. Because the number of METs is equal the ratio of calories burned per kilogram of body weight, it is a more accurate evaluation of energy expenditure than calories alone. The METs program allows you to select a routine from 1.0 to 16.0 METs of effort, and the resistance can be adjusted at any time during the program.

Program 8: Racing — The Racing program pits you against your machine in a competition to see which of you will be the first to complete a 20 km (12.5 mile) ride. During the program, the 20-km distance will count down to zero. The first row from top of the load density LED display shows the distance completed by the computer. The second row from top of load density LED display shows the distance completed by the user. Resistance may be adjusted at any time during the race.

Program 9, 10, 11: Heart Rate Control (Fat Burn / Interval / Endurance) — After setting the desired heart rate, the resistance is controlled according to the target pulse setting. This means that the resistance will automatically be increased until the pulse rate setting has been reached or decreased if the pulse exceeds the target. The program ensures that the exercising heart rate remains approximately constant during training. Three separate heart rate programs are provided for different fitness goals: fat burning (lower intensity), interval (alternating high and low intensity) and endurance (steady, high intensity).

Program 12: Personal — Design your own ride and save it for future workout sessions.