Random And Manual Programs; Random Program; Manual Program - Life Fitness Lifecycle 9100R Operation Manual

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After selecting a Random workout, you will be asked to enter your desired work-
out time in minutes. Enter a number from 1-60† minutes and press ENTER.
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Once you have selected the duration of your Random workout the program will
begin. Just choose an effort level between 0 (easiest) and 12 (hardest).
The computer randomly selects hill and valley terrain that varies with each workout,
resulting in more than one million combinations. Because resistance levels are
greater in this program than in the Hill program, it is recommended that the Random
program be set one or two levels lower than the level of intensity you would normal-
ly select on the Hill program.
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After selecting a Manual workout, you will be asked to enter your desired work-
out time in minutes. Enter a number from 1-60† minutes and press ENTER.
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Once you have selected the duration of your Manual workout the program will
begin. Just choose an effort level between 0 (easiest) and 12 (hardest).You may
also choose Watts or METS. See the Watts / METS Programmability Options
box earlier in this section.
The Manual Program provides steady-pace exercise equal to that of the highest hill
encountered on the Hill program at the same level of effort (except at level 0, when
the resistance equals that of the lowest valley). Because of the greater resistance
levels of this program, it is recommended that you set the Manual Program about
two to three levels lower than the level of effort that you would normally select on
the Hill program. (See the 'Effort level equivalency table' in the Hill Program sec-
tion).
You can design your own interval training program using the Manual Program by
varying the level of effort during the course of your workout. To do so, select a high
level of resistance until you reach the upper end of your target heart rate zone, then
ride at a lower effort level until your heart rate drops to the bottom of your target
zone. Then increase the level of effort again until you are back to the upper portion
of your target zone. By repeating this process, you will actually be creating your own
hills and valleys.
† 60 minutes is the factory setting for the Maximum Program Duration. To increase or decrease the Maximum
Program Duration see the Optional Settings for the Lifecycle 9100R Aerobic Trainer section.
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ANDOM ROGRAM
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ANUAL ROGRAM