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The Time in Zone goal enhances a heart rate workout by setting a certain duration within the target
heart rate* as a workout goal. The program automatically alters the resistance to maintain a pace that
will meet that objective within that duration. Once the objective is met, the workout automatically goes
into a Cooldown Phase. To use the Time In Zone Goal feature:
1. Select either FAT BURN, CARDIO, or any of the Zone Training workouts including HEART
RATE HILL, HEART RATE INTERVAL, or EXTREME HEART RATE.
2. In the Goal Time setup screen, choose TIME IN ZONE, enter the desired amount of time, and
select ENTER.
3. Finish the setup steps for the selected workout.
4. Begin the workout.
NOTE: Time in Zone is directly correlated to fitness level. Since the program will continue to increase
resistance until the goal is met, it may be wise to start low and work towards a higher goal. Choose
COOLDOWN at any time, to exit the workout and immediately enter a Cooldown Phase.
For help setting Time in Zone goals, consult a personal trainer. For more information on Heart Rate
Zone Training, see Section 3.1 Why Heart Rate Zone Training?
SELECTING AND ADJUSTING THE INTENSITY LEVEL
When prompted, use the ARROW keys to increase or decrease the displayed intensity level or target
heart rate* to the desired value, or choose the desired value with the NUMERIC KEYPAD, and press
ENTER. Adjust the level as needed or desired during the workout.
• Intensity level: The Lifecycle Exercise Bike provides a selection of 26 intensity levels (0 to 25).
The Workout Profile Window displays the levels of intensity in a workout-in-progress as pro-
portional columns. The height of the column furthest to the left is proportional to the current
level of intensity. Selecting a low intensity level at first is recommended. As physical conditioning
improves, the levels can increase.
• Target heart rate: Programs that calculate a target heart rate* base this number on the age of the
user and the type of workout. The user accepts or adjusts the rate when setting up the workout.
During the workout itself, the program reads the heart rate, which is transmitted via the Polar heart
rate chest strap or the Lifepulse system sensors; and it uses this data to adjust the resistance.
Manually raising the rate increases the intensity of the cardiovascular exercise.
4) ENTERING WORKOUT VALUES
AGE: When prompted to enter Age, use the ARROW KEYS to increase or decrease the dis-
played age to the correct value, or key in the correct value with the NUMERIC KEYPAD, and
press ENTER.
Lifecycle Upright Bike workout programs that set a target heart rate* zone first calculate the
user’s theoretical maximum heart rate
†
by subtracting the user’s age from the number 220. The
programs then calculate the target zone as a percentage of the theoretical maximum.
WEIGHT: Select weight and press enter. Entering an accurate weight allows the program to dis-
play METs. (If weight has been entered, METs toggle with WATTS on the Workout Progress
Screen.)
GENDER: Select gender and press enter. (Only used for the Fitness Testing workouts)
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* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
FAT BURN workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.