LeMond g-force RT digital User manual

OWNER’S MANUAL
g•force RT digital

15540 Woodinville-Redmond Rd NE
Building A, Suite 100
Woodinville, WA 98072 USA
Telephone: [phone]
Fax: [phone]
LeMond® g•force RT digital™
Visit our website at
www.LeMondtness.com
© 2007 LeMond Fitness Inc. LeMond and RevMaster are registered trademarks.

3
CONGRATULATIONS!
You have just become a valued LeMond tness customer. Our team is committed to making your cycling
experience fun and rewarding — oering you detailed product information, expert tness advice, and
direct customer support you can depend on. We, at LeMond Fitness, want to thank-you for purchasing
an exciting LeMond g•force RT digital recumbent bike.
This g•force RT digital Owner’s Manual will help you get the most enjoyment from your new recum-
bent bike. It not only explains all the important features, programs and safety considerations of the
g•force RT digital, but also includes great workout tips and riding proles, including how to use our
popular heart-rate training programs. If at any time you have questions about this information, please
call us directly at [phone] and we will be happy to assist you. To help us answer your questions
quickly, we recommend having the serial number of your bike ready when you call us. The serial number
of your bike is located on the front tubing near the bottom of the bike.
The g•force RT digital has been tested by some of America’s most famous cyclists. Our company
founder, Greg LeMond, is the force (the “g” force) behind the inspiration and design of this remarkable
indoor bike. Greg’s story is one of courage and heroic accomplishment. In 1986, Greg became the rst
American to win the longest and most physically demanding event in the world — the Tour de France.
Only nine months later in April of 1987, he narrowly escaped death when he was accidentally shot in a
hunting accident. During a long and painful rehabilitation, he set a goal that many considered incon-
ceivable: to once again win the Tour de France. In 1989, he achieved that goal and then proved it was no
mere stroke of luck by winning the Tour a third time in 1990.
A legendary athlete, Greg introduced many cycling innovations during his racing career. Just as aero
bars are now commonplace, the g•force RT digital will be the new standard in indoor tness bikes.
The g•force RT digital combines Greg’s passion for cycling with exceptional product innovation.
Built to deliver an incredible workout, every component of the g•force RT digital has been designed
to be more innovative, user friendly and comfortable than any other indoor bike you have ridden.
Whether you are a beginning tness enthusiast or a highly conditioned athlete, you will immediately feel
the dierence.
Attractive and cordless, you can position the g•force RT digital anywhere in your home for
maximum enjoyment. Starting with how quiet a g•force RT digital workout is, you will quickly dis-
cover that the g•force RT digital gives you a better cycling experience than any other indoor exer-
cise bike.
Greater Comfort
• Low step over height — makes it easy to get on and o the bike
• Contour tting mesh seat back — for greater ventilation and maximum support
• Rotational seat — accommodates a variety of users and their personal cycling preferences
• An exclusive seat track angle — maintains correct knee positioning while reducing quad loading
and fatigue, and maximizing muscular use

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More Features
Cordless power supply — place your new bike anywhere•
More training resistance levels — from 1-20 with the greatest watt range available; from 33 to•
over 1200
Ratchet style pedal straps — for more secure and comfortable positioning of the foot•
Standard thread for pedal options— accepts any standard cycling pedal•
Exclusive ‘time out’ option — take up to a 2 minute exercise break without powering down•
Contact heart rate sensors — maximize your workout eciency with heart rate monitoring•
Telemetry Heart Rate equipped — heart rate strap included•
No calibration required — just hop on and ride•
Digital Drive System — for smooth and accurate power feedback•
USB Port — for workout data retrieval•
Challenging Workout Programs
Enjoy thirteen dierent workout programs; seven traditional exercise programs and six Greg LeMond
training programs specically designed for a variety of training applications.
Traditional Programs:
Manual Hill Constant Heart Rate Hill Heart Rate
Fat Burner Race Interval Heart Rate
Exclusive 30 minute Greg LeMond Training and Conditioning Programs
Anaerobic Programs:
Rev-It-Up Bust Your Gut
Pump the Power
Aerobic Intervals:
Strong and Steady Fat Burner Plus
Race Day Warm Up:
Race Day
Exclusive Features
The patented adjustable seat, automatically keeps you in the ‘sweet zone’ for muscular•
participation - allowing you to involve a larger number of muscles to get results faster and easier
The• g•force RT digital is so smooth you can actually work out longer and more eciently than
you ever imagined
Switch Between Exercise Mode and Bike Modes on Manual, Hill, and Fat Burner programs•
Please review the rest of this Owner’s Manual carefully before you start using your new g•force RT
digital. The information enclosed here will help you get the most enjoyment out of your workout and
includes valuable operating, service, safety, and trouble-shooting information, as well as guidelines for
an eective exercise program. We are condent that you will love your new g•force RT digital. From
Greg and the whole LeMond Fitness team, we wish you a lifetime of good rides and great workouts.

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BEFORE GETTING STARTED . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
IMPORTANT SAFETY INSTRUCTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
SETTING UP AND OPERATING THE g•force RT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
SAVING EXERCISE DATA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
GUIDELINES FOR AN EFFECTIVE EXERCISE PROGRAM . . . . . . . . . . . . . . . . . . . . . . . . . 14
PROGRAM PROFILES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
MAINTENANCE INSTRUCTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
PRODUCT SERVICE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
SPECIFICATIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
APPENDIX . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
WARRANTY REGISTRATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
TABLE OF CONTENTS

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BEFORE GETTING STARTED
It is always important to consult a physician for a complete physical examination before starting any
exercise program. Beyond identifying any risk factors you may have, your health professional can assist
you in developing an exercise program which establishes the frequency and intensity appropriate for
your age and current health status.
The g•force RT digital is an excellent choice for overweight or severely deconditioned individuals in
that it provides more seat adjustability and the lowest pedaling requirement of all other tness recum-
bents. However, if you consider yourself such an individual, you should still exercise caution when using
this equipment for the rst time. Overexertion or the possibility of injury exists when starting any new
exercise program.
CAUTION: If at any time during a workout, you experience pain or tightness in the chest,
an irregular heartbeat, shortness of breath, feel faint or severe discomfort of any kind,
STOP exercising immediately. Consult your physician before continuing your program.

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IMPORTANT SAFETY INSTRUCTIONS
Save these Instructions
This Owner’s Manual contains all the information necessary to operate the g•force RT digital in a
safe and enjoyable manner. Please read and understand the contents of this Owner’s Manual in it’s en-
tirety before attempting to operate the g•force RT digital .
• The
g•force RT digital was designed for indoor use only. Choose a location that is clear of any
obstructions, including walls and furniture. Leave a minimum of 12 in (30.5 cm) ft clearance on each
side of the bike.
• The display console of the g•force RT digital uses four AA rechargeable nickel-metal hydride
(Ni-MH) batteries. Never replace with conventional alkaline batteries. Doing so will damage your
electronics and void your warranty.
• Keep the area around your bike clear while in use.
• The
g•force RT digital was designed for users between 58 in (147.3 cm) and 80 in (203.2 cm) in
height. Children who meet the height requirements should be closely supervised when using the
bike.
• Keep very young children, disabled persons and pets away from the g•force RT digital while it is
in use. Children, and pets in particular, may nd the repetitive motion of the pedals fascinating, and
this curiosity may result in injury. Do not allow any child or pet to touch the bike while it is still in
motion.
• Keep all loose clothing, shoelaces, cords and towels away from pedals and other moving parts. Shoe-
laces, in particular, can become entangled in the pedal mechanism, causing serious discomfort or
injury.
• Do not place ngers or any other objects into moving parts of the equipment.
• Never drop or insert any object into any opening.
• Never turn pedal crank arms by hand. To avoid entanglement and possible injury, hands or arms
should not be exposed to the drive mechanism.
• Always wear appropriate shoes while riding the g•force RT digital .
• Use the
g•force RT digital only as described in this manual. Attachments or modications not
recommended by the manufacturer will void the warranty.
• Do not attempt to remove the side panels of the g•force RT digital. Service should be completed
by an authorized service provider. Please call the LeMond Fitness Customer Service Department at
(+1) 425.482.6773 between the hours of 7:00 a.m. – 5:00 p.m. M – F Pacic time for assistance.
• Do not use the g•force RT digital in the vicinity where aerosol spray or oxygen is being used.
• User capacity of the g•force RT digital is 350lbs. (136.4 kg)
All equipment manufactured by LeMond Fitness, Inc. has been thoroughly inspected by the manufactur-
ing facility prior to shipment. Proper installation and regular maintenance of the g•force RT digital is
required to ensure the safety of the operators.

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Location
It is to your benet to choose a suitable location in your home for your new recumbent bike. The
g•force RT digital was designed to be an unobtrusive and attractive addition to your home. A
smaller prole and much quieter drive mechanism than other recumbent bikes, allows the bike to be
situated and used in almost any location in the home with a minimum of disruption. Make sure that the
chosen location provides adequate room for the equipment while it is in use. The physical dimensions of
the assembled bike are listed below.
Choose a setting that is comfortable and appealing and that will encourage you to continue with your
tness goals. A cool and dry location will make the time you spend exercising on the g•force RT
digital more enjoyable and will extend the life of the bike.
Dimensions for the assembled g•force RT digital Recumbent Fitness Bike
Physical Dimensions
Length 60 in (152 cm)
Width 26 in (66 cm)
Height 46 in (117 cm)
Weight 156 lbs (70.9 kg)
6026
46
SETTING UP AND OPERATING THE g•force RT digital

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SETTING UP YOUR BIKE
Taking a moment to learn how to set up your g•force RT digital correctly will make your workouts a
more pleasant experience. The design of the g•force RT digital provides more seat adjustability than
any other recumbent available. Making full use of this feature will give you the most comfortable ride
possible and ensure maximum exercise eciency. Using the bike in an incorrect position can result in
unnecessary discomfort and increase the risk of injury.
SEAT ADJUSTMENT
To nd the correct seat position for you, sit on the seat and place the ball of your foot on the center of
the pedal. Your knee should remain slightly bent when the pedal is in the farthest position away from
you. You should be able to complete the entire pedal rotation without locking the knees and without
dramatically shifting your weight from side to side.
Adjusting the Fore/Aft Position
The g•force RT digital is designed to be used by adults from 58 in (147.3 cm) to 80 in (203.2 cm) tall.
The seat rail has 23 locking positions to choose from.
Place the pedal in the forward position. Sit comfortably on the seat with the ball of your foot on the1.
center of the pedal.
If the knee is locked, move the seat forward. If the knee is bent too much, move the seat backward.2.
To move the seat, simply pull up on the handle that is on the RIGHT side and adjacent to the seat.3.
With the handle held in the upward position, slide the seat forward or backward to the correct
position until it clicks into place.
Release the handle to its original position.4.
Adjusting the Seat Angle
Seat angle adjustment is a feature that is unique to the g•force RT digital. This adjustability allows
you to nd the most comfortable riding position for your specic body type. It also oers you (5) riding
positions to ne-tune you in a way that no other recumbent bike can. Correct positioning on the bike
will help prevent over-use injuries and keep you moving forward in achieving your tness goals.
To tilt the angle of the seat, simply rotate the handle that is on the LEFT side and adjacent to the1.
seat.
While holding the handle up, adjust the tilt of the seat by shifting your weight forward or backward2.
until you nd the most comfortable pedaling position.
After establishing your optimal seat angle, release the handle to its original position.3.
Note: Once you have found the seat angle position that is most comfortable for you, it may be necessary to
readjust the fore/aft position of the seat. Remember that your knee should not lock when the pedal is
in the most forward position.
SETTING UP AND OPERATING THE g•force RT digital

10
FOOT POSITIONING
For greatest pedaling eciency, the ball of the foot should be placed over the center of the pedal. This
may feel awkward or unnatural at rst, but it is to your benet to maintain a foot position that maximizes
your exercising eciency. After a short while, this position will begin to feel quite comfortable. Avoid
pedaling the bike with the arch of your foot centered on the pedal of the bike. Although this may seem
like a comfortable position, the arch of the foot has far less support than the ball of the foot. Pedaling for
long distances or extended periods of time with the pedal centered on the arch of the foot may cause
unnecessary pain and could lead to a more extensive injury.
As you become more familiar with your new tness bike, you may want to consider a strapless pedal
system such as the LeMond® Dual-sided Indoor Cycling Pedal. This type of pedal has long been used by
professional and serious recreational cyclists to maximize the eciency of their pedal stroke and keep
the foot in the correct position.
PEDAL STRAP ADJUSTMENT
The straps of the g•force RT digital are designed to allow you to adjust the pedal to your individual foot
size. The pedals include spring-loaded, locking clips for easy adjustments. Follow the steps below to
adjust the straps so that your foot does not slip or slide about on the pedal.
Place the ball of each foot on the center of the pedal and under the strap.1.
Rotate the pedals until one foot is in the position closest to you.2.
To tighten the strap, simply pull down on the end of the strap until it ts snugly over your shoe.3.
Make sure that the strap is secure, but not overly tight or pressing uncomfortably on your foot.
Repeat these steps for the other foot.4.
To loosen the pedal strap, press down at the top of the clip that holds the strap secure, and pull the5.
strap up. Release the clip to lock the strap into place.
Now that you have established a riding position, take a few minutes to ride the bike and conrm that
your position is comfortable. Start pedaling at a slow pace with your toes and knees pointed directly
forward. Hold the grips lightly and in a position that allows your shoulders and upper body to relax.
Pedal easily at a low resistance until you feel condent that you could ride in that position comfortably
for the duration of your workout.
SETTING UP AND OPERATING THE g•force RT digital

11
DISPLAY CONSOLE
The display console of the g•force RT digital serves two purposes: to allow you to choose the bike’s
functions, and to provide you with feedback about the progress of your current workout.
Note: Always use a light touch when pressing keys on the console overlay. Never press the keys with any-
thing other than your ngers. Sharp objects such as ball point pens, keys or tools could damage the
overlay and are considered misuse for warranty purposes.
DISPLAY CONSOLE FEATURES
Power: Turns the display console on or o. You can start the display console by pressing the POWER
button, but the easiest way to power up the display console is to simply start pedaling.
Quick Start: This key overrides the need to enter user data and starts a selected program with default
parameters.
Note: This function can not be used in the HR programs. User data is required to establish your target heart
rate.
Stop: This key is only eective while a DEFINED PROGRAM is running. Pressing the STOP key once will
pause the program. To restart the program where you left o, simply press ENTER. Pressing the STOP
key twice will end the program and the MESSAGE DISPLAY will show the data accumulated during your
workout. Pressing the STOP key three times will return you to the SELECT WORKOUT prompt.
Enter: Press this key when prompted by the MESSAGE DISPLAY to enter values such as time or weight.
Pressing the ENTER key will conrm the value you have chosen and move you to the next step in setting
up your program.
Back: Use this key to return to the previous screen on the MESSAGE DISPLAY.
+/- Keys: These keys serve two functions. While setting up a program, the +/- KEYS are used to in-
crease or decrease values such as weight, or age. While a dened program is running, the +/- KEYS are
used to increase or decrease resistance.
+ Key: While setting up a program or a prole, use this key to increase a numeric value. While a
dened program is running, use this key to increase the resistance level – making the workout harder.
- Key: While setting up a program or a prole, use this key to decrease a numeric value. While a
dened program is running, use this key to decrease the resistance level – making the workout easier.
Note: You can press these keys repeatedly or, simply touch and hold the key until the desired value appears
on the PROFILE DISPLAY.
Message Display: This LCD display will guide you through the steps to set up your user proles and the
program workouts. Simply answer the prompts that are given on the screen to start any of the eleven
DEFINED PROGRAMS.
SETTING UP AND OPERATING THE g•force RT digital

12
Feedback Displays: These displays show you physiological information such as heart rate and the
calories you are expending, as well as physical information such as the time you have spent working out
& the number of miles you have traveled in your living room.
• [TIME/INTERVAL]—switches between time left on the program and time left in the specic program
segment in the dedicated display above the button
• [HR/DISTANCE]—switches between HR and DISTANCE in the dedicated display above the button.
Note: The heart rate function of the g•force RT is intended only for use as an exercise aide. Various factors
can aect the accuracy of your heart rate reading. The heart rate function of the g•force RT should not
be considered or used as a medical devise.
• [LEVEL/RPM]—switches between RPM and LEVEL in the dedicated LED display above the button.
• [KCAL/WATTS]—switches between KCAL and WATTS in the dedicated LED displays above the button.
Note: The WATT is a measurement of workload. It is aected by both resistance and pedal speed. Increased
resistance and increased pedal rate increases the WATTS expended. This information can be used to
evaluate your tness progress over time.
• Wrong Battery Message: The g•force RT uses rechargeable Ni-MH batteries. If the user installs alkaline
AA batteries by mistake, the power button will not turn on and a “wrong battery” message will be
displayed if the bike is pedaled.
Note: The use of alkaline batteries will void the warranty, damage the electronics and potentially be a re
hazard.
User Port: Your g•force RT digital is equipped with a USB port on the side of the console, near the
power button. When a USB Flash Drive is installed into this port, the console will be able to download
your workout data for future reference.
Note: Pull back, but do not remove the USB Port cover to access the USB port.
Dened Programs: A variety of workouts that allow you to keep your exercise program varied and
interesting, including some of Greg LeMond’s favorite workouts, located in the LEMOND TRAINING
program group.
1. Manual 6. LeMond Training
2. Hill Pump the Power
3. Fat Burner Bust your Gut
4. Race Strong & Steady
5. Heart Rate Training Fat Burner Plus
Constant HR Race Day
Interval HR
Hill HR
Rev-it-Up
SETTING UP AND OPERATING THE g•force RT digital

13
SAVING EXERCISE DATA
USB
Port
Exercise data is collected and saved by the display console
during your workout. At the end of your workout, you can
download the data to a USB Flash Drive. The data can then
be displayed in a spread sheet, or evaluated with any com-
patible Performance Evaluation software.
Where is the USB Port
Your g•force digital is equipped with a USB port on the left
side of the console, near the power button. Pull back (do
not remove) the USB port cover and insert a USB Flash Drive
into this port at anytime before the end of your workout to
save a record of your workout.
What data is recorded
While you exercise, your g•force digital console will sample and record the following exercise parameters
once every second, for a maximum of 99 minutes:
Time (MM:SS) HR (BPM) Calories (kcal)
Speed (KPH) Power (W) Torque (kg•cm)
Distance (km) RPM Target HR (BPM)
In what format is the data stored
The data will be saved in a “LeMond” folder on the USB Flash Drive as a .csv (Excel compatible) le. The
le will be automatically labelled with an MMDDYX format, with x being a sequential number from
0 to 9. (This will allow a maximum of ten data downloads per day to the same ash drive.)
How do I save my exercise data to the Flash Drive
Install a ash drive into the USB port any time before you end your workout; the display console will
indicate that the ash drive has been installed. At anytime during your workout program, press the STOP
button three times to manually end the program, or continue your workout until you reach the cool
down period. At that time the display console will prompt you with a message, asking if you want to
download your data. To download, press [ENTER] and continue to pedal until the display shows“DOWN-
LOAD DONE.”
Note: If you manually end a program, only exercise data collected to that point will be available for down-
load
If you didn’t have a USB Flash Drive installed, you will not be prompted to download your data, but the
console will retain the data until the next workout. At that time, install a USB Flash Drive before you
begin a new workout program; then press [+] and [-] simultaneously and the console will prompt you to
download the previous workout data. If anyone starts a new exercise program before you retrieve your
data, the console will over-write the memory, and your data will be lost.
SAVING EXERCISE DATA

14
GUIDELINES FOR EFFECTIVE EXERCISE
Often, the toughest, but most important step, of any exercise program is simply getting started. By pur-
chasing the g•force RT digital, you have already achieved what many people are still struggling with
making the commitment to leading a more fullling life by including a program of physical activity.
Congratulations on accomplishing the rst step towards a healthier and more satisfying future.
SETTING A GOAL AND DEFINING OBJECTIVES
An important step in a successful exercise program is to set achievable goals and objectives. Regardless
of your current physical condition, you need to establish a workable plan to reach your tness goals.
Begin by asking yourself a few basic questions. Are you just beginning an exercise program and wishing
to change your lifestyle from sedentary to physically active, or are your goals to enhance your current
tness levels? What are your primary objectives? Is your program to be geared toward losing weight,
increasing aerobic capacity, maintaining or building muscle tone, or perhaps all three?
In order to ensure that you fully receive all benets associated with a sound exercise program, you
should rst identify any risk factors that may inuence the design of your exercise program. Your health
care professional should be the rst step in identifying risk factors that may need to be addressed in es-
tablishing a program. Consider having a trained tness professional help you in developing an individu-
alized program that is enjoyable, easily maintained, but still challenging enough to achieve your desired
results.
Remember that your greatest benet will come from an increased sense of well-being that comes along
with a lifestyle that includes physical activity. People who have already made physical tness a part of
their daily lives, will conrm that the benets of including physical activity in your life far outweigh the
inconvenience and time spent.
Any time you spend on your exercise program will reward you with increased energy, reduced stress, a
greater ability to focus and concentrate, and improved self-condence. You and the people you share
your life with will reap the rewards of your new lifestyle.
FLEXIBILITY TRAINING
Achieving and maintaining an adequate range of motion should always be included in a comprehensive
exercise program. Sucient exibility will increase your enjoyment and maximize the eectiveness of
exercising on the g•force RT digital. It will also reduce discomfort while working out and reduce the
risk of injury. Always warm-up before stretching. Warm-up should include light activity to increase both
your heart rate and body temperature. Increasing your body temperature allows you to stretch muscles
more eectively and safely. Attempting to stretch a cold muscle is counterproductive and can lead to an
injury that may interfere with the continuation of your tness program and can postpone reaching your
goals.
GUIDELINES FOR AN EFFECTIVE EXERCISE PROGRAM

15
GUIDELINES FOR EXERCISING ON THE g•force RT digital
WARMING UP
A good warm-up is one of the most important and most frequently overlooked part of an exercise
regimen. Without a proper warm-up, the muscles of the body are far more prone to injury. A good
warm-up prepares the body for the stress you will place your muscles under during your workout and
will decrease your chances of becoming injured. Muscles perform better when they are warmer than
normal body temperature. Always take the time to warm-up properly. It will decrease the discomfort
during exercise and will help you get the most out of your workout.
While a 5 to 10 minute warm-up is adequate for some people, others may need a longer warm-up period
to be physiologically ready for intense eorts. Because dierent people have dierent requirements for
an adequate warm-up, the workouts in the g•force RT digital, do not include a specic warm-up
segment. This allows you to warm up for a period of time and at a resistance level that is appropriate for
you.
Take the time to learn what your personal requirements are for warming up. Pedal slowly and at a low
resistance at rst, gradually increasing your pedal speed until you feel the muscles in your legs begin to
relax. Slowly increase your heart rate to about 110-120 beats per minute. Once you have warmed up
suciently, begin your workout. Your workout will be more enjoyable and more productive
FREQUENCY
How often should you exercise? The number of times per week that you engage in aerobic exercise
depends largely on what your goals are and your current tness level. People new to an active lifestyle
are more likely to keep with it if they start gradually. Beginners might consider a weekly schedule that
includes days o. Seasoned athletes may workout almost every day, but even these athletes know that
easy days are essential for muscular and mental recovery. Work towards a goal of including exercise at
least 3 to 5 days per week.
INTENSITY
How hard should you exercise? Again, the intensity of your workout will reect your goals and your
current tness level. To achieve the greatest cardiovascular benet, and to see the most improvement
in weight loss and physical tone, you must raise your heart rate into your target zone. Your target zone
is generally between 55 to 85% of your maximum heart rate. Training in this zone is what is referred to
by exercise scientists as ‘aerobic exercise’. The CONSTANT HR program in the g•force RT digital is
programmed to help you exercise in the middle of this zone by maintaining your heart rate at 70% of
you maximum heart rate.
DURATION
How long should you exercise? You should aim to complete 20 to 60 minutes of continuous activity in
your aerobic exercise zone. Keep in mind that this does not include warm-up or cool-down. A 30 minute
workout with 10 minutes warm-up and 10 minutes cool-down, ve days a week, will result in noticeable
improvement in physical conditioning.
GUIDELINES FOR AN EFFECTIVE EXERCISE PROGRAM

16
COOL-DOWN
Just as the warm-up is essential for preparing your muscles for vigorous exercise, the cool-down is
equally important. It is tempting to simply stop pedaling as soon as you have nished your pro-
grammed workout. You will reap greater rewards from your workout, however, if you consistently take
the time for a proper cool-down. This process is important in allowing your body’s cardiovascular system
to gradually return to normal. It also allows your muscles to begin the process of recovery which will
make your next workout easier.
Over 5 to 10 minutes, gradually lower your heart rate to below 110 beats per minute by slowly decreas-
ing your exercise intensity.
Taking the time to warm-up and cool-down properly will decrease the level of discomfort you will expe-
rience when you tackle your next workout. More importantly, though, proper warm-up and cool-down
segments will greatly decrease your risk of injury.
Most importantly: Stick with your program! You already accomplished the hard part. You made the
commitment and you researched, chose, and bought the equipment to make your goals become reality.
Now it’s up to you. Remember that all of the guidelines you just read are just that – guidelines. If a 30
minute workout is too much for your current tness level, choose a duration that you can complete and
gradually increase your time. Any increase in the amount of physical activity over what you are currently
doing, is a step forward.
Remember that even the most conditioned and dedicated athletes have days in which they slip from
their training plans, make poor nutritional choices, or quit in the middle of a workout. If you nd yourself
in such a situation, think about the progress you had made previously, reevaluate your training plan, and
recommit to your goals. Keep in mind the story of Greg LeMond who came back from a near fatal injury
to win the most famous bike race in the world - not just once but twice. He too had to start over one
step at a time.
GUIDELINES FOR AN EFFECTIVE EXERCISE PROGRAM

17
PROGRAM PROFILES
DEFINED PROGRAMS
The g•force RT digital has thirteen dierent workouts programmed into the console. Each
PROGRAM provides dierent benets and can help you achieve your own personal tness goals, be it
weight loss, increasing endurance, or improving your aerobic threshold. The variety of programs allows
you to use your g•force RT digital for very dierent aspects of your tness program. Seasoned
athletes know that varying your routine is essential to success. A tough day of interval training or a chal-
lenging hill workout is best followed by an easy day that allows your body to recover from the previous
days eorts.
For example, you can choose a challenging workout such as a RACE against Greg LeMond on a Tuesday,
and then do a less intense, recovery ride with the CONSTANT HR workout on the following day.
These programs allow you to vary your workouts and provide you with fun and challenging ways to
jump-start you tness program and reach your tness goals faster. Having a variety of programs avail-
able to you, keeps you from becoming bored with your daily workout routine and more likely to stick
with your tness plan.
Note: Dim (gray) squares on the LED matrix indicate half levels (65 %, 75%, etc.)
1 Manual
The simplest program in the g•force RT digital, the MANUAL program provides a workout with a
constant resistance and a time limit that you specify. At any time during the workout you can increase or
decrease the resistance using the + or - keys.
We recommend that you use this program to become familiar with the bike and the resistance functions.
MANUAL PROGRAM
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Increments
100
90
80
70
60
50
40
30
20
10
Intensity
Level
%

18
2 Hill
The HILL workout is designed to increase your strength as you pedal up and over four resistance hills of
varying steepness and distance.
HILL PROGRAM - RESISTANCE INTERVALS
30 MINUTE WORKOUT
1 MINUTE INCREMENTS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Increments
100
90
80
70
60
50
40
30
20
10
3 Fat Burner
The FAT BURNER program is a challenging workout with several intervals of increased resistance. The
program is specically designed to optimize your workout for weight loss.
FAT BURNER PROGRAM
30 MINUTE WORKOUT
1 MINUTE INCREMENTS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
Increments
100
90
80
70
60
50
40
30
20
10
Intensity
Level
%
4 Race
Test your tness against Greg’s! The RACE program is a simulated competition between yourself and
Greg LeMond. In the PROFILE DISPLAY a circle of lights represents your progress throughout the race.
The inside circle of lights represents Greg and the outside circle of lights represents you. The ashing LED
represents the‘racer’. See if you can overtake Greg during your workout and win the race.
RACE PROGRAM
INNER CIRCLE - COMPUTER; OUTER CIRCLE - USER
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Increments
100
90
80
70
60
50
40
30
20
10
Intensity
Level
%
PROGRAM PROFILES

19
5 Heart Rate Training
The CONSTANT HR workout is programmed to help you maintain a chosen target heart rate by automati-
cally changing the level intensity during your workout.
Note: The HR programs may require the use of a heart rate transmitter chest strap.
Constant HR Program
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 1 2 3
Intensity
Level
%
Increments
100
90
80
70
60
50
40
30
20
10
This program is an easy way to keep you from becoming lazy during your workout. It is also a good
program to make sure that you are not working too hard during a recovery ride.
The target heart rate that the computer chooses for you is based on the age you have entered during
the set up of the program. The value of your target heart rate for this program is 70% of your theoretical
maximum heart rate. For example, the theoretical maximum heart rate for a 40 year-old is 180 bpm. The
target heart rate of 70% is 126 bpm.
Heart rate is detected when you grip the sensors on the handle bar, or wear the heart rate transmitter
across your chest. To get a good heart rate reading, your hands should be slightly moist when gripping
the metal sensor pads on the handle bar, or likewise, when wearing the heart rate strap across your
chest, your skin should be slightly moist where the ribbed sensor pads make contact. (Wear the strap
with the logo facing out.)
When setting up the CONSTANT HR program the MESSAGE DISPLAY will ask you to enter your age. Once
your age has been entered the console will calculate your target heart rate and display it on the PROFILE
DISPLAY. At this point you can change your target heart rate with the +/- Keys and then press ENTER to
accept.
The minimum target heart rate that you will be allowed to ENTER is 80. The maximum target heart rate
is 200.
PROGRAM PROFILES

20
100
90
80
70
60
50
40
30
20
10
%
Max
HR
Cool DN
Note program increases or decreases by 4 minute intervals. Minimum 4 intervals, maximum 16 intervals.
Maximum is 80% MAX HR, minimum is 55% MAX HR
1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 1 2 3
HR Interval Program
Interval program (5 shown) with 6 minute warm up and 3 minute cool down
Warm up
During the Interval HR program, the LED matrix will show a version of the above prole. When the user
selects the HR interval program, the console will prompt them to enter the number of intervals. The
LED matrix will then display the prole with the correct number of intervals. Each column will represent
1 minute. The column that the user is currently on will ash for reference. The HR intervals will vary from
60% to 80% of the users Max HR. The program will also have a constant 6 minute warm up and 3 minute
cool down period. The cool down will be the standard cool down used on the programs (manual, hill,
etc. ). The goal of the program is to have the users HR at the level indicated by the LED matrix by the end
of the interval time.
100
90
80
70
60
50
40
30
20
10
%
Max
HR
Cool DN
Note: Maximum is 80% MAX HR, minimum is 60% MAX HR
Program Range 20 - 99 minutes
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 1 2 3
Hill HR Program
HR program with 2 high HR peaks and 3 minute cool down
During the Hill program, the LED matrix will display the above prole. The prole will not change
and each column duration will be determined by the total workout time. The workout time can vary
between 20 minutes and 99 minutes. The column that the user is currently in will ash for reference. The
user’s HR will vary between 60% max HR and 80% max HR.
The goal of the program is to have the users HR at the level indicated by the LED matrix by the end of the
interval time.
PROGRAM PROFILES