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True TS1 Owner's Manual

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Riding the TS1
Getting Started On The TS1
Chapter 1: Riding Your TS1
Chapter 7: Other Functions
Chapter 2: The Display
Chapter 8: Creating an Exercise Plan
Chapter 3: Pre-Set Programs
Chapter 9: Setup Mode
Chapter 4: Heart Rate Control
Chapter 10: Test Mode
Chapter 5: Calorie Goal Workout
Chapter 11: Care and Maintenance
Chapter 6: Fitness Test
Chapter 12: Important Safety Instructions
chapter one
In This Chapter:
Using the Exercise Arms
Heart Rate Monitoring
Contact Heart Rate
Manual Control
2 2

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Summary of Contents for True TS1

  • Page 1 Riding the TS1 In This Chapter: Getting Started On The TS1 Using the Exercise Arms Heart Rate Monitoring Contact Heart Rate Manual Control Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan...

  • Page 2: For Your Safety

    Chapter 12, Important Safety Instructions. Setting Your Set your weight before every workout. Weight This allows the TS1 to calculate METs and to estimate your calorie consumption more accurately. Place your feet anywhere on the foot Foot pads.

  • Page 3: Heart Rate Monitoring

    You might want to try breathing deeper and more frequently to see if it helps your exercise. The TS1 can monitor your heart rate using either a chest strap or Monitoring the metal grips on the hand rails (called contact heart rate, or CHR, Your Heart pads).
  • Page 4 HAPTER IDING HAPTER IDING When you wear a Polar® or compatible transmitter strap, the TS1 Chest Strap When the system detects your hands, the Heart Rate label will start will display your heart rate as a digital beats-per-minute (bpm) Heart Rate flashing in time with your heart beat.

  • Page 5: Manual Control

    Contact Heart Rate Manual Control HAPTER IDING HAPTER IDING Normal Mode 1. Exercise with smooth body motions. For Best Results 2. Breathe smoothly and regularly, and avoid talking. (Talking will There are 25 workload levels that range from 25 watts to 300 watts. cause unrepresentative heart rate spikes of 5 to 10 bpm.) (To use workloads higher than 300 watts, see Watts Mode below.) Change levels by pressing the + / - keys.
  • Page 6 In This Chapter: Keypad Layout What the Keys Do Upper Console How to Read Your Display Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs Chapter 9: Setup Mode...

  • Page 7: Keypad Layout

    Keypad Layout HAPTER ISPLAY T S 1 O ’ W N E R U I D E...

  • Page 8: What The Keys Do

    What the Keys Do What the Keys Do HAPTER ISPLAY HAPTER ISPLAY The Keys Workout Setup: Switches into Workout Setup mode. Heart Rate Control: Cycles through Constant and Interval. Workload is reduced and all data accumulation is paused while in See Chapter 4.

  • Page 9: Upper Console

    Upper Console How to Read Your Display HAPTER ISPLAY HAPTER ISPLAY Distance: Calories: An estimate An estimate of your calories burned. This of how far you would doesn't include your basal metabolic rate, which is have traveled on an about 72 calories per hour for a 150-pound person. outdoor road bike.
  • Page 10 Pre-Set Programs In This Chapter: Program Choices Hill Program Profiles Interval Program Profiles Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs Chapter 9: Setup Mode...

  • Page 11: Chapter Three : Pre -Set Programs

    Program Choices HAPTER HREE ROGRAMS Just like manual control, the hill and interval programs compensate Hill And for different body weights. Interval Programs The two hill programs are: Each workout segment can · have a value between 1 and Rolling Hills a series of 8.

  • Page 12: Rolling Hills

    Hill Program Profiles Interval Program Profiles HAPTER HREE ROGRAMS HAPTER HREE ROGRAMS Hill Program Interval Profiles Program Profiles Rolling Hills Easy Intervals One Big Hill Sport Intervals T S 1 O ’ T S 1 O ’ W N E R U I D E W N E R U I D E...

  • Page 13: Heart Rate Control

    In This Chapter: Introduction to HRC Types of HRC Constant and Interval HRC Important Points About HRC Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs...
  • Page 14 Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range. Also, it is important to use the TS1 for several workouts in the manual mode while monitoring your heart rate. Compare your heart rate with how you feel to ensure your safety and comfort.
  • Page 15 Constant use. The TS1 will gradually raise your heart rate so that you reach keys and press your target within five to seven minutes. It keeps you there until 2.5 minutes before the end of your workout time, then reduces...
  • Page 16 If the transmitter strap is adjusted or moved while exercising, heart rate monitoring may be temporarily affected. The transmitter strap sends a low-level radio signal to the TS1, so interference from other radio and sound waves (including everything from cordless telephones to loudspeakers) is possible.
  • Page 17 Calorie Goal Workout In This Chapter: Setting Up a Calorie Goal Workout Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs Chapter 9: Setup Mode...
  • Page 18 Setting Up a Calorie Goal Workout HAPTER ALORIE ORKOUT Calorie Goal lets you pick a total number of calories and workout Setting Up a time, then calculates a steady-state exercise at a work level Calorie Goal (Cruising Watts) so that you reach your target total calories at the Workout end of a 2.5-minute cooldown.
  • Page 19 Setting Up a Calorie Goal Workout HAPTER ALORIE ORKOUT Calorie Goal Workout Graph T S 1 O ’ W N E R U I D E...
  • Page 20 Introduction and How to Test Yourself Proper Preparation and Behavior How the Test Works How to Use Your Results Test Specific Issues Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs...

  • Page 21: Chapter Six : Fitness Test

    • Fill out all the personal parameters. You must enter your age correctly. • Press Make sure the TS1 is displaying your heart rate, then pedal in How To Do It a smooth and relaxed manner for the 12 minutes of gradually increasing workload.

  • Page 22: How The Test Works

    Proper Preparation and Behavior How the Test Works CHAPTER ITNESS CHAPTER ITNESS You should: The test consists of four three-minute stages. Stage one is a How the Test Proper • Stay as relaxed as possible during the test, breathing warmup stage. Stages two, three, and four are at ever-increasing Preparation Works smoothly and regularly.
  • Page 23 Issues below in the proper column for your age group. (Data is from Leutholtz, Metabolic Calculations, page 63). The results on the TS1 ASCM Guidelines, from 1994 research from the Institute for should be somewhat better since it uses an improved maximum heart rate formula (see Appendix A).

  • Page 24: Other Functions

    Other Functions In This Chapter: Other Fun Stuff Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs Chapter 9: Setup Mode Chapter 4: Heart Rate Control...
  • Page 25 THER UNCTIONS Happy Workout: This allows riders to perform a virtual (i.e., Happy imaginary) world-class workout. The TS1 thinks the rider is Workout and generating six times as much power as he really is, and all the Electronic related workout data like speed and calories are accelerated as a In/Out result.
  • Page 26 The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness A Sports Training Program Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs...

  • Page 27: Chapter Eight : Creating An Exercise Plan

    Never exceed your target heart rate zone. Increase the workload on the TS1 to raise your heart rate to the level recommended by your doctor. T S 1 O ’...
  • Page 28 See Appendix C for more details. You can get valuable fitness benefits from your TS1. Using the Your Fitness TS1 regularly may increase the ability of your heart and lungs to Program Time: How Long You Exercise supply oxygen and nutrients to exercising muscles over an extended period of time.
  • Page 29 Beginning Your F.I.T. Program Your F.I.T. Program Continued HAPTER IGHT REATING AN XERCISE HAPTER IGHT REATING AN XERCISE Cool-Down: Slow and Relaxed Exercise In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than Cooling down relaxes your muscles and gradually lowers your heart normal the morning after exercising, your exertion may be too...
  • Page 30 Establishing and Maintaining Fitness A Sports Training Program HAPTER IGHT REATING AN XERCISE HAPTER IGHT REATING AN XERCISE If you can sustain 20 continuous minutes in your target heart rate When you are training to improve strength and performance: Maintaining Sports zone, begin to increase the length and intensity of your workout: Aerobic...
  • Page 31 Set-Up Mode In This Chapter: Getting Into Setup Mode Customizable Options Odometers Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs Chapter 9: Setup Mode...

  • Page 32: Chapter Nine : Setup Mode

    Getting Into Setup Mode HAPTER ETUP • Press and hold . As the display resets, press How to Get and hold Into Setup Mode • At the five-digit “Pass Code” prompt, enter 1 0 1 0 1. If you make a mistake, start entering the code from the beginning.

  • Page 33: Customizable Options

    SmartStart Enable Happy Mode: Adds Happy Mode under Advanced Options key. CSAFE Enable: Turns on CSAFE network communications. CSAFE Auto: TS1 will auto-announce itself to the network when it powers up. Default Weight: Suggested body weight. T S 1 O ’...
  • Page 34 How to Get Into Test Mode How to Use Test Mode What the Data Readouts Mean More Data Readouts Diagnostic LEDs Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs...

  • Page 35: Chapter Ten : Test Mode

    How to Get Into Test Mode HAPTER • Press and hold . As the display resets, press and How to Get hold Into Setup Mode • At the five-digit “Pass Code” prompt, enter 2 0 1 7 3 . If you make a mistake, start entering the code from the beginning.
  • Page 36 How to Use Test Mode HAPTER How to EPROM Test: Software version. Use These Functions Key Test: A diagram of the keypad is shown in the matrix display. Press each key to make that key’s “dot” to disappear and to show a description of the key in the message center.
  • Page 37 Care and Maintenance In This Chapter: How to Care for Your TS1 Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs Chapter 9: Setup Mode...

  • Page 38: Chapter Eleven : Care And Maintenance

    LEVEN ARE AND AINTENANCE Your TS1 doesn’t require any routine maintenance, not even lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat.
  • Page 39 Important Safety Instructions In This Chapter: Review for Your Safety Chapter 1: Riding Your TS1 Chapter 7: Other Functions Chapter 2: The Display Chapter 8: Creating an Exercise Plan Chapter 3: Pre-Set Programs Chapter 9: Setup Mode Chapter 4: Heart Rate Control...
  • Page 40 Keep the power cord away from heated surfaces. Never operate the TS1 if it has a damaged power cord or plug, if it is not working properly, if it has been damaged or dropped, or if it has been submerged in water. In these cases, the TS1 should be examined by a qualified service technician.

  • Page 41: Chapter Twelve : Important Safety Instructions

    Allow only trained personnel to service this equipment. Avoid the possibility of bystanders being struck or caught between moving parts by making sure that they are out of reach of the TS1 while it is in motion. Allow only one person at a time on the TS1.
  • Page 42 appendix a Appendix A Maximum Heart Rate and Target Heart Rate...
  • Page 43 Appendix A Target Heart Rate Chart T S 1 O ’ W N E R U I D E...
  • Page 44 205.8 - (0.685 * age) The electrical signals detected by heart rate monitoring systems are The TS1 uses the Inbar equation. Even though this is the best a side-effect of the electrical control signals the heart generates to fire its muscles in the right sequence. The signals start in the top, or...
  • Page 45 appendix b Appendix B Maximal Oxygen Uptake and METs...
  • Page 46 Appendix B Maximal oxygen uptake, or VO max, is considered the best single measurement of cardiovascular fitness. It represents the peak rate of your body’s oxygen consumption capability, which is important because this is one of the two biggest factors in endurance performance.
  • Page 47 Appendix B METs are defined as the ratio of the current body energy expenditure rate compared with basal metabolic rate (BMR): Explanation METs = (VO rate of current state) / 3.5 where 3.5 represents BMR. VO (oxygen uptake) and 3.5 are in units of ml/kg/minute of oxygen consumed by the body.
  • Page 48 appendix c Appendix C American College of Sports Medicine Position Stand on Exercise and Fitness...
  • Page 49 Appendix C In 1998, the American College of Sports Medicine completed Introduction their most important position stand, titled, “The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults. ” The ACSM is recognized as the premier authority in this area, so this document describes the current consensus among exercise physiologists and coaches.
  • Page 50 Appendix C Training should be three to five days per week at between 55% Specific and 90% maximum heart rate. Deconditioned individuals should Recommendations stay between 55% and 64%. Total duration of training should be between 20 and 60 minutes, with the time varying inversely with Cardiorespiratory intensity.
  • Page 51 appendix d Appendix D Specifications...
  • Page 52 Appendix D Workload Range: 30 – 600 watts. Weight: 420 pounds. Maximum User Weight: 350 pounds. Workload Control System: electronic eady-current brake Power Supply: 115V 60 Hz AC wall power. Power consumption: approximately 2A maximum Specifications and operation subject to change without notice. T S 1 O ’...
  • Page 53 bibliography Bibliography References and Selected Readings...
  • Page 54 Bibliography American College of Sports Medicine, ACSM’s Guidelines for Exercise Testing and Prescription. 6th edition. Philadelphia: Lippincott Williams & Wilkins, 2000. Feynman, Richard P., The Feynman Lectures on Physics. Original edition. Boston: Addison Wesley, 1970. ISBN: 0-201-02115-3. Huszar, Robert J., Basic Dysrhythmias. Third Edition. St. Louis, Missouri: Mosby, 2002.
  • Page 55 Bibliography Robergs, Robert A. and Landwehr, Roberto. (2002) The Surprising History of the HRmax = 220 - age” Equation. Journal of Exercise Physiology, 5(2). ISSN 1097-9751.2 Article URL: <http://www.asep.org/Documents/Robergs2.pdf> Journal URL: <http://www.asep.org/FLDR/JEPhome.htm> Swain, David P. and Leutholtz, Brian C., Metabolic Calculations - Simplified.

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