Life Fitness 9500HR - Manual (Page 20)

20
R
ANDOM AND
M
ANUAL
P
ROGRAMS
l Once you have selected either the Random or Manual program your workout will
begin. All you need to do is choose an effort level between 0 (easiest) and 12
(hardest).
Random Program
The computer randomly selects hill and valley terrain which varies with each and
every 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 normally select on the Hill program.
Manual Program
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.
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.
F
AT
B
URN AND
C
ARDIO
P
ROGRAMS
l Enter your age using the numeric keypad to receive your computed target heart
rate. Press ENTER to accept the calculated target or input your own target heart
rate using the keypad and press ENTER.