Life Fitness 9500HR User Manual download pdf (Page 20)

RANDOM AND MANUAL PROGRAMS

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.

FAT BURN AND CARDIO PROGRAMS

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.

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Life Fitness 9500HR User Manual Page 20