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HOW TO USE THE MANUAL MODE
1. Turn on the console.
Begin pedaling or press any button on the console to
turn on the console.
When you turn on the console, the display will turn on,
a tone will sound, and the console will be ready for
use.
2. Select the manual mode.
When you turn on the console, the manual mode will
be selected automatically.
If you have selected a workout, reselect the manual
mode by pressing the Manual Control button.
3. Enter your weight.
Press the Wt increase and
decrease buttons to enter
your weight.
Note: The console will
use your weight to calculate your approximate power
output and calories burned. If you do not enter your
weight, the console will use a default value to calculate
your power output and calories burned.
4. Change the resistance of the pedals as desired.
Begin pedaling to start the manual mode.
As you pedal, you can
change
the
resistance
of the pedals. To change
the resistance, press one
of the numbered Quick
Resistance
buttons
press the Silent Magnetic
Resistance increase and decrease buttons.
Note: After you press a button, it will take a moment for
the pedals to reach the selected resistance level.
5. Do interval training, if desired.
As you exercise, you can alternate between intervals
of low-intensity (recovery) exercise and intervals of
high-intensity (work) exercise, if desired.
To create a recovery interval, first adjust the resistance
of the pedals to the desired level. Then, press and hold
the Recovery button until two tones sound to save the
interval setting.
To create a work interval, first adjust the resistance of
the pedals to the desired level. Then, press and hold
the Work button until two tones sound to save the
interval setting.
As you exercise, press the Recovery and Work but-
tons as desired to alternate between the saved interval
or
settings. After you press a button, the resistance of the
pedals will automatically adjust to the level that you
saved.
To change the interval settings at any time during your
workout, simply repeat this step.
6. Follow your progress with the power ring, and set
a power output target, if desired.
The power ring will provide a visual representation of
your power output in watts per kilogram of body weight.
As your power output increases or decreases, a solid
bar will appear or disappear in the power ring.
To set a power out-
put target, press the
Watts
increase
decrease buttons until
the
desired
output
target
ars
in
the
Note: After you set a power output target, the resis-
tance level will automatically adjust to a preset level.
You can manually override the preset level at any
time.
If you set a power output target during the manual
mode, a flashing indicator will appear in the power ring
to indicate your power output target. As you exercise,
adjust your pedaling speed or the resistance of the
pedals to keep your power output near the power out-
put target.
Actual Power
Output
To change the power output target at any time during
your workout, simply repeat the actions above.
IMPORTANT: The power output target is intended
only to provide motivation. Make sure to pedal at
a speed and a resistance level that is comfortable
for you.
During an onboard workout, the power ring will show
the preset power output target for each segment of the
workout (see step 4 on page 14).
12
Solid Bar
and
power
appe
display
Power Output
Target
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