Life Fitness C9I - Manual (Page 17)

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The following workouts are accessed by pressing the WORKOUTS PLUS key:
AROUND THE WORLD is an interval-training workout in which the hills resemble scenes of various geographical
areas.
FOOT HILLS is a rolling hill workout with low intensity levels.
KILIMANJARO
TM
is a HILL workout in which the intensity levels gradually incline toward one ultimate peak and
then gradually decline.
INTERVAL is a HILL workout in which intensity levels rise and fall. The higher levels gradually incline toward a
peak and then gradually decline.
CASCADES
TM
is a two-peak workout in which intensity levels gradually increase and decrease.
SPEED TRAINING is a HILL workout in which the intensity level alternates between high and low settings very
quickly to simulate a typical speed-training workout.
WATTS targets a rate of effort equal to a certain number of Watts
METS targets a rate of effort equal to a certain number of METs.
AEROBICS TRAINER is a varied workout in which the MESSAGE CENTER displays prompts at different times to
change pedaling speeds.
MY WORKOUT is not a workout program but a feature that allows the user to to pre-set up to seven workouts with
personal setup information, such as age or desired speed, and then store the workouts in the console memory.
These workouts are accessed with the WORKOUTS PLUS key.
4.2 U SING THE W ORKOUTS
T O BEGIN ANY WORKOUT
Check and adjust seat height and pedal strap tightness. Get on the bike, start pedaling and press the START key
(C7i), or simply start pedaling (C9i), to activate the console. The MESSAGE CENTER displays the prompt:
SELECT WORKOUT OR PRESS QUICK START. If it displays a different message, press the CLEAR key twice
rapidly.
S ELECTING AND U SING Q UICK S TART
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout
program. At the MESSAGE CENTER prompt to select a workout, press the QUICK START key. The workout
begins at an intensity level that remains the same unless manually changed.
S ELECTING A W ORKOUT
For MANUAL, FAT BURN, CARDIO, RANDOM, HILL, HEART RATE HILL, HEART RATE INTERVAL, and
EXTREME HEART RATE: When prompted to select a workout, use the ARROW KEYS to scroll through the
workout program names as they appear in the MESSAGE CENTER. When the desired program appears, press
ENTER.
For WATTS, METS, AROUND THE WORLD, KILIMANJARO, INTERVAL, SPEED TRAINING, CASCADES,
FOOT HILLS, AEROBICS TRAINER, and MY WORKOUT workouts (C9i only): When prompted by the MESSAGE
CENTER to select a workout, press the WORKOUTS PLUS key. The MESSAGE CENTER then displays the name
of one of these workouts. Press ENTER to select the displayed workout; or continue to press the WORKOUTS
PLUS key to display each of the other options, and then press ENTER to select the desired program.
Note that for MY WORKOUT workouts, no further setup steps are necessary. For more information, see Section
4.4, titled Using My Workout.