Life Fitness Lifecycle C7i User manual

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LIFE FITNESS CONSUMER DIVISION
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Ramsey Minnesota, 55303-4803
U.S.A.
763.323.4500 FAX: [phone]
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M051-00K20-A213
03/00

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Before using your Lifecycle exercise bike, it is essential that you read this ENTIRE Operation Manual and ALL
Assembly Instructions.
It will help you set up your Lifecycle exercise bike quickly and give instructions on how to use it correctly.
FCC Warning - Possible Radio / Television Interference
NOTE: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to
part 15 of the FCC rules. These limits are designed to provide reasonable protection against harmful interference in
a residential installation. This equipment generates, uses and can radiate radio frequency energy, and if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that the interference will not occur in a particular installation. If this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment off
and on, the user is encouraged to try to correct the interference by one or more of the following measures:
•Reorient or relocate the receiving antenna.
•Increase the separation between the equipment and the receiver.
•Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
•Consult the dealer or an experienced radio/TV technician for help.
CAUTION: You are cautioned that any changes or modifications to this equipment could void your
product warranty!
An authorized service representative must perform any service, other than cleaning or user maintenance. There are
no user serviceable parts.

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TABLE OF CONTENTS
Section Description Page
1. Getting Started....................................................................................................... 5
1.1 Important Safety Instructions .............................................................................. 5
1.2 Set Up .............................................................................................................. 6
How to Stabilize the Lifecycle®Exercise Bike
How to Adjust the Seat
How to Adjust the Footstraps
1.3 Optional Settings for the Lifecycle Exercise Bike.................................................. 9
Maximum Workout Time
English / Metric Conversion
2. The Display Console .............................................................................................. 10
2.1 Display Console Overview.................................................................................. 10
2.2 Display Console Descriptions ............................................................................. 11
3. Heart Rate Zone Training®+ Exercise..................................................................... 13
3.1 Why Heart Rate Zone Training Exercise?............................................................ 13
3.2 Heart Rate Monitoring........................................................................................ 14
The Polar®Heart Rate Chest Strap
The Lifepulse®Digital Heart Rate Sensors
4. The Workouts........................................................................................................ 15
4.1 Workout Descriptions………………………………………………………………………15
To Begin a Lifecycle Exercise Bike Workout
Quick Start
Fat Burn and Cardio / Heart Rate Zone Training®+
Heart Rate Hill and Heart Rate Interval
Extreme HR™
Sport Training™
Hill
Random and Manual
Heart Rate Check Points
Fit Test
Fit Test Tips
4.2 C7i/R7i-C9i/R9i Lifecycle Exercise Workouts (Chart)............................................ 24
4.3 The Race Mode Option...................................................................................... 24
4.4 How to Maximize Workouts on the Lifecycle Exercise Bike................................... 25
Selecting the Correct Intensity Level
5. Service and Technical Data.................................................................................... 26
5.1 Preventive Maintenance Tips.............................................................................. 26
5.2 How to Solve Basic Operating Problems............................................................. 27
5.3 Troubleshooting the Heart Rate Chest Strap........................................................ 27
5.4 How to Obtain Product Service........................................................................... 38
6. Specifications ........................................................................................................ 29
6.1 C7i/R7i Lifecycle Exercise Bike Specifications ..................................................... 29
6.2 C9i/R9i Lifecycle Exercise Bike Specifications ..................................................... 30
© 2000 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness, Lifecycle, and Lifepulse
are registered trademarks, and Heart Rate Zone Training, and “RELY ON IT” are trademarks of Brunswick
Corporation. Any use of these trademarks, without the express written consent of Life Fitness is forbidden.

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This Operation Manual describes the functions of the following products:
Lifecycle exercise bike Models:
C7i C9i
R7i R9i
See “Specifications” page in this manual for product specific features.
Statement of Purpose: The Exercise Bike is an exercise machine that enables users to simulate cycling in an
upright or recumbent position depending on model configuration.
Life Fitness STRONGLY recommends seeing a physician for a complete medical exam before undertaking an
exercise program, particularly if the user has a family history of high blood pressure or heart disease, or is over the
age of 45, or smokes, has high cholesterol, is obese, or has not exercised regularly in the past year.
If, at any time while exercising, you experience faintness, dizziness, pain, or shortness of breath, you must stop
immediately.
Life Fitness conseille VIVEMENT de consulter un médecin pour suivre un examen médical complet avant de se
lancer dans un programme d’exercice. Ceci concerne surtout les utilisateurs avec des antécédents familiaux de
tension élevée ou d’affections cardiaques, les personnes de plus de 45 ans, les fumeurs et les obèses, ainsi que
tous ceux qui ont un taux élevé de cholestérol ou qui n’ont pas fait d’exercice régulièrement depuis un an.
Si, à tout moment pendant l’exercice, l’utilisateur ressent un malaise, un étourdissement ou une douleur, ou s’il se
trouve à court de souffle, il doit immédiatement s’arrêter.

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1. GETTING STARTED
1.1 IMPORTANT SAFETY INSTRUCTIONS
•Before using this product, it is essential that you read this ENTIRE operation manual and ALL instructions. The
Lifecycle exercise bike is intended for use solely in the manner described in this manual.
•Always follow the console instructions for proper operation.
•Close supervision is necessary when used by or near children, invalids or disabled persons.
•Never operate a Life Fitness exercise bike if it has been dropped, damaged, or even partially immersed in
water. Contact Life Fitness Customer Support Services for assistance.
•Never insert objects into any opening in your Lifecycle exercise bike. If an object should drop inside, carefully
retrieve it. If you cannot reach the item, contact Life Fitness Customer Support Services.
•Never place liquids of any type directly on the unit, except in an accessory tray. Containers with lids are
recommended.
•Do not use the Lifecycle exercise bike outdoors, near swimming pools or in areas of high humidity.
•Do not use the Lifecycle exercise bike in areas where aerosol spray products are being used or where oxygen
is being administered. Such substances increase the danger of combustion and explosion.
•Keep all loose clothing, shoelaces, and towels away from the Lifecycle exercise bike pedals.
•Keep the area around your Lifecycle exercise bike clear of any obstructions, including walls and furniture.
•Always be careful and exercise caution when mounting or dismounting your Lifecycle exercise bike. Use the
handlebar whenever additional stability is required.
•Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleats or spikes. Do
not use the bike in your bare feet.
•Do not tip the Lifecycle exercise bike on its side during operation.
CAUTION: Life Fitness STRONGLY recommends that if you are undertaking an exercise program
please see your physician for a complete medical exam, particularly if you have a family history of high
blood pressure or heart disease, are over the age of 45, or if you smoke, have high cholesterol, are obese,
or have not exercised regularly in the past year.
If, at any time while exercising, you experience faintness, dizziness, pain, or shortness of breath, you must
stop immediately.
SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE

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1.1 CONSIGNES DE SÉCURITÉ IMPORTANTES
•Avant d’utiliser ce produit, lire impérativement ce manuel d’utilisation en ENTIER, ainsi que TOUTES les
instructions. Le vélo d’exercice Lifecycle est conçu pour être utilisé uniquement de la manière décrite dans ce
manuel.
•Les instructions de la console doivent toujours être suivies pour obtenir un fonctionnement correct.
•Une surveillance étroite est nécessaire lorsque cet appareil est utilisé en présence d’enfants, d’invalides ou de
handicapés, ou par ces personnes.
•Ne jamais faire fonctionner de vélo d’exercice Life Fitness qui serait tombé ou aurait été endommagé ou
partiellement immergé dans l’eau. Appeler le service clientèle de Life Fitness pour obtenir de l’assistance.
•Ne jamais insérer d’objets dans un orifice du vélo d’exercice Lifecycle. Tout objet accidentellement tombé à
l’intérieur doit être récupéré. S’il est impossible de l’atteindre, contacter le service clientèle de Life Fitness.
•Ne jamais placer de liquides quelconques directement sur l’appareil, sauf dans le plateau pour accessoires. Il
est conseillé d’utiliser des conteneurs munis de couvercles.
•Ne pas utiliser le vélo d’exercice Lifecycle à l’extérieur, près d’une piscine ou dans des endroits très humides.
•Cet appareil ne doit pas être utilisé dans des salles où des vaporisateurs aérosols sont employés ou bien où de
l’oxygène est administré. De telles substances augmentent les risques de combustion et d’explosion.
•Maintenir les vêtements lâches, les lacets et les serviettes à l’écart des pédales du vélo d’exercice Lifecycle.
•Maintenir la zone autour de l’appareil libre de toute obstruction, y compris murs et meubles.
•L’utilisateur doit toujours faire attention et procéder avec précaution lorsqu’il monte ou descend d’un vélo
d’exercice Lifecycle. Utiliser le guidon afin de ne pas perdre l’équilibre.
•Porter des chaussures avec des semelles en caoutchouc ou fournissant une très bonne adhérence. Ne pas
utiliser de chaussures à talons, de semelles en cuir ou de crampons. Ne pas utiliser ce vélo pieds nus.
•Ne pas renverser le vélo Lifecycle sur le côté pendant son fonctionnement.
MISE EN GARDE: Life Fitness conseille VIVEMENT de consulter un médecin pour suivre un examen
médical complet avant de se lancer dans un programme d’exercice. Ceci concerne surtout les utilisateurs
avec des antécédents familiaux de tension élevée ou d’affections cardiaques, les personnes de plus de 45
ans, les fumeurs et les obèses, ainsi que tous ceux qui ont un taux élevé de cholestérol ou qui n’ont pas
fait d’exercice régulièrement depuis un an.
Si, à tout moment pendant l’exercice, l’utilisateur ressent un malaise, un étourdissement ou une douleur,
ou s’il se trouve à bout de souffle, il doit s’arrêter immédiatement.
CONSERVER CES INSTRUCTIONS POUR TOUT USAGE
ULTÉRIEUR.

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1.2 SETUP
1.2.1 HOW TO STABILIZE THE LIFECYLE EXERCISE BIKE
Depending on the surface on which you place your Lifecycle exercise bike on, it may need to be leveled. After you
place the bike where you will be primarily using it, check the stability of the bike by attempting to rock it back and
forth. If it rocks, it isn’t level. To level it, rotate the foot on the stabilizer bar that appears to be higher counter-
clockwise (as viewed from above) with your finger until the bike is level. Tighten the locknut.
FOOT

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1.2.2 HOW TO ADJUST THE SEAT
A properly adjusted seat is extremely important in any bike-oriented exercise activity and the Lifecycle exercise bike
is no exception. If the seat is too close, excessive strain will be placed on the knees and quadriceps muscles; if the
seat is too far, the resulting reaching action will irritate the feet, ankles, hips and knees.
Sit on the seat and place the balls of your feet on the pedals. An optimum position will allow you to move through
the bottom of the stroke without locking your knees or shifting in the seat (your knees should have a slight bend at
the point of fullest leg extension).
UPRIGHT EXERCISE BIKES:
If the seat needs to be adjusted, dismount the bike. Pull
out the adjusting pin located on the front of the seat post.
Slide the seat post up or down as necessary to the proper
position and re-insert the pin to complete engagement.
Check the seat height again and readjust it if necessary.
CAUTION: Do not attempt to adjust the seat
while you are pedaling the bike. Doing so or
failing to insert the seat pin completely may result
in an uncomfortable workout or cause injury.
MISE EN GARDE : Ne pas essayer d’ajuster la selle pendant le pédalage. Tout ajustage en cours de
fonctionnement ou toute insertion incomplète de la goupille de la selle pourrait nuire à l’exercice ou
entraîner des blessures.
RECUMBENT EXERCISE BIKES:
If the seat needs to be adjusted, lift the spring-loaded adjusting handle located on the right, front side of the seat.
Slide the seat forward or backward as necessary to the proper position and release the pin to complete
engagement. Gently slide the seat forward and backward a small distance to ensure it is locked into place. Check
the seat distance again and re-adjust it if necessary.
CAUTION: Do not attempt to adjust the seat while you are pedaling the bike. Doing so or failing to insert
the seat pin completely may result in an uncomfortable workout or cause injury.
MISE EN GARDE : Ne pas essayer d’ajuster la selle pendant le pédalage. Tout ajustage en cours de
fonctionnement ou toute insertion incomplète de la goupille de la selle pourrait nuire à l’exercice ou
entraîner des blessures.

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1.2.3 HOW TO ADJUST THE FOOTSTRAPS
The pedals on your Lifecycle exercise bike have footstraps with slits on both the inside and the outside of each
strap. To adjust the width of the straps, grasp the outside of the strap and pull down and away from the knob. Once
the slotted end is removed, choose a width that will feel the most comfortable while you are riding, reinsert the knob
through the slot and pull the strap up. The strap will click when it locks in place.
CAUTION: Do not attempt to adjust the pedal footstraps while you are pedaling the bike. Doing so may
result in an uncomfortable workout or cause injury.
MISE EN GARDE : Ne pas essayer d’ajuster les cale-pieds pendant le pédalage. Cela pourrait nuire à
l’exercice ou entraîner des blessures.

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1.3 OPTIONAL SETTINGS FOR THE LIFECYCLE EXERCISE BIKE
1.3.1 MAXIMUM WORKOUT TIME
The Maximum Workout Time Option allows the maximum workout time to be changed from the default maximum
time limit of 99 minutes to anywhere from 1 to 99 minutes. Altering the maximum workout time will affect all
workouts except the Fit Test. To change the Lifecycle exercise bike maximum workout time, proceed as follows:
1. Press and hold the Down Arrow Key.
2. Begin pedaling (you must reach a minimum of 35 RPM), then press the Start Key.
All LED’s and 14-segment displays will be illuminated. This is called Diagnostic State 1. There are fifteen distinct
Diagnostic States and the maximum workout time default settings reside in Diagnostic State 6. Each time you press
the Enter Key you will advance one diagnostic state. Continue to advance to Diagnostic State 6.
3. When you reach Diagnostic State 6, the current “MAXIMUM DURATION” setting will be
displayed. The default maximum workout time is 99 minutes.
4. Use Down Key to decrease the “MAXIMUM DURATION” or the Up Key to increase the “MAXIMUM
DURATION”.
5. To exit the Diagnostic States, press the Clear Key repeatedly until you return to the User Display. The User
Display is the initial Display Console you see when you approach the unit for normal operation.
1.3.2 ENGLISH / METRIC CONVERSION
The factory default is set to English measurement. When you reach Diagnostic State 8 (see above), the Data Entry
Window will display ENGLISH to designate English units. To change the default to metric measurement, press the
Up/Down Keys and the system will toggle between English and metric units and display METRIC.
For more information on the other 13 Diagnostic States, please refer to the Lifecycle Service Manual, available from
Life Fitness Customer Support Services. (See How To Obtain Product Service for information on how they can be
reached).

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2THE DISPLAY CONSOLE
2.1 DISPLAY CONSOLE OVERVIEW
The Lifecycle exercise bike’s Display Console is easy to use, and it allows you to follow your progress as you ride.
The on-board computer lets you tailor your workouts to your individual fitness capabilities and goals while providing
a unique means of measuring your fitness improvement from one workout to the next.

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2.2 DISPLAY CONSOLE DESCRIPTIONS
A. MESSAGE CENTER: Provides all the instructions for programming the Lifecycle exercise bike. In addition it
displays Elapsed Time, Level or Calories, and Speed. Heart Rate, Calories Per Hour, Distance Traveled,
Watts, MPH (in Race Mode) are alternately displayed. The alternating display can be locked on any one value
by depressing the Display Lock Key.
B. START: The Start Key activates the Display Console after you begin pedaling and is then inactive for the
remainder of the workout.
C. QUICK START: Use this key after pressing the Start Key and immediately begin a Manual Workout.
D. THE ARROW keys: Use these keys to select all of your workout parameters, including length of time of your
ride, age, weight, gender, target heart rate and effort level. You can also increase or decrease your effort level
at any time by pressing either of the Up/Down Keys (or change your target heart rate if you are in the Fat Burn,
Cardio, Heart Rate Hill, Heart Rate Interval, or Extreme HR Workouts).
E. ENTER: Use this key to execute input of any information which you have keyed. It is not necessary to press
Enter when keying in a new effort level.
F. DISPLAY LOCK: This key allows you to freeze the Message Center Display on one set of feedback information
– Heart Rate, Calories / Hour, Miles (Kilometers), Watts, etc. To unlock the display, simply push the Display
Lock Key again.
G. CLEAR- Use the Clear Key during programming to clear an erroneous value. Press the key once to end your
current workout and show the Workout Summary. Press the key a second time to clear the summary
information and the Message Center Window prompts you to choose a workout.
PAUSE: Use the Pause Key to put your workout on hold or restart it.
To place your workout on hold, press the key once and continue pedaling (remember, you are powering the
machine; if you stop pedaling, all power is lost and the display will go blank). Pedal resistance drops to the
minimum when the Lifecycle exercise bike is paused; the stopwatch function is activated and the Elapsed Time
Window begins counting up from zero. Use this as a brief rest period if you feel fatigued or to take your heart
rate.
H. RACE ON / OFF: Lets you toggle in and out of the Race Mode at any time in the Hill, Random and Manual
Workouts. The Speed / RPM display will toggle between RPM and MPH / KPH every five seconds. Your MPH
will be dependent on your pedal speed and the level chosen. (See the Race Option information).
A
F
G
E
B
C
D
H
I

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I. WORKOUT PROFILE WINDOW: Displays a matrix of lights showing your present position and upcoming
terrain. The higher the column of lights the greater the resistance. The left-most column of lights represents
your current position. The remaining columns show the upcoming terrain. As your workout progresses, the
lights move across the screen from right to left.
In the Fat Burn, Cardio, Heart Rate Hill, Heart Rate Interval, and Extreme HR Workouts, a heart shape (?) will
be displayed in the window when you are required to grasp the Lifepulse sensors (C9i/R9i models), and
indicating that your heart rate is needed. A flashing heart will also appear at the conclusion of the Fit Test. The
heart rate will be read automatically on telemetry equipped models (C7i/R7i) when wearing a heart rate chest
strap.

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3HEART RATE ZONE TRAINING+ EXERCISE
3.1 WHY HEART RATE ZONE TRAINING EXERCISE?
Research shows that exercising within a specific heart rate range is the optimal way to monitor exercise intensity
and achieve maximum results. That is the idea behind the Life Fitness Heart Rate Zone Training+ Exercise
Program.
Zone Training takes the guesswork out of working out by identifying specific ranges, or zones, in which to maintain
a heart rate to achieve maximum exercise results according to personal goals. In short, Zone Training all but
eliminates under- and over-training by allowing you to target your heart rate to your individual fitness objectives.
For instance, if the primary goal is to burn fat, exercise at a level between 60% and 75% of your theoretical
maximum heart rate†. To improve your cardiovascular condition, you should work out at 75% to 85% of your
theoretical maximum heart rate.
Life Fitness offers five exclusive workouts designed to take full advantage of the benefits of Heart Rate Zone
Training: Fat Burn, Cardio, Heart Rate Hill, Heart Rate Interval, and Extreme HR. Vary the focus of the exercise
activities by entering a new target heart rate with the Arrow Keys.
These 5 workouts measure heart rate. As you exercise, grasp the Lifepulse sensors when prompted (models C9i or
R9i), or simply wear a heart rate chest strap on telemetry equipped models (C7i and R7i) and your heart rate will be
transmitted to the on-board computer. The resistance level will automatically adjust to maintain the target heart rate
based on your actual heart rate.
† Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age.
178
170
161
153
144
136
127
119
110
102
157
150
142
135
127
120
112
105
97 90
136
130
123
117
110
104
97 91 84 78
115
110
104
99 93 88 82 77 71 66
%
%
%
%

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3.2 HEART RATE MONITORING
3.2.1 THE POLAR®HEART RATE CHEST STRAP (MODELS C7i and R7i)
Wet the electrodes (A) to the transmitter (the two grooved surfaces on the underside of the strap) and secure the
strap as high under the chest muscles as possible. The strap should be snug, but comfortable enough to allow for
normal breathing.
The transmitter strap will deliver an optimum heart rate reading when the electrodes are directly in contact with bare
skin. However, it will function properly through wet, lightweight clothing.
The key to proper operation is for the electrodes to remain wet to conduct the electrical impulses of the heart back
to the receiver.
If it becomes necessary to remoisten the chest strap transmitter, grasp the center of the strap, pull it away from the
chest to expose the two electrodes, then moisten them in this position.
3.2.2 THE LIFEPULSE®DIGITAL HEART RATE SENSORS (MODELS C9i and R9i)
The patented Lifepulse Digital Heart Rate Sensors are the built-in heart rate monitoring system on the Lifecycle
C9i/R9i exercise bike.
To use the Lifepulse sensors, simply grasp the stainless steel sensors on the handlebars when the Display Console
prompts you with the (?), or anytime you wish to check your heart rate. There are four sensors, two on each arm.
You must make contact with all four to obtain your heart rate. The console will display your heart rate in 10 to 40
seconds, depending on the individual.

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4THE WORKOUTS
4.1 WORKOUT DESCRIPTIONS
Selecting a workout on your Life Fitness exercise bike is easy. Ten computerized aerobic workouts, including the
exclusive Fat Burn, Cardio, and Fit Test workouts, are preprogrammed on your Lifecycle exercise bike:
4.1.1 TO BEGIN A LIFECYCLE EXERCISE BIKE WORKOUT
Use the following steps to begin any of the Lifecycle workouts.
•First adjust the seat position and make certain the seat pin is properly locked and the bike is level.
•Begin pedaling and press the Start Key.
•Select a workout by pressing the Up/Down Keys until the workout you want appears in the Message Center
and then press Enter (or wait 10 seconds and your selection will be automatically entered).
Your Lifecycle exercise bike features graduated levels of intensity to more closely simulate riding through hills and
valleys. As you encounter hills in various workouts, the pedal resistance will increase or decrease for the duration
of that hill.
The Lifecycle exercise bike is a "constant work" machine; in the Sport Training, Hill, Race, Random, and Manual
Workout, pedal resistance automatically compensates for changes in RPM. In other words, the slower you pedal,
the greater the resistance; conversely, the faster you pedal the less resistance you feel.*The distance you travel
will remain the same; pedaling faster will not bring you to the end of a workout sooner nor burn more calories,
assuring you of a consistent workout.
NOTE: Mileage readings are arbitrary and should not be used to compare workouts. Total calories burned is the
best measure of the amount of work performed in any given workout.
4.1.2 QUICK START
The fastest way to begin exercising, allows you to immediately start a Manual Workout.
You can “Quick Start” a Manual Workout without selecting a workout. To do so, just begin pedaling, press Start.
Then press the “Quick Start” Key.
REMEMBER: You can change levels at any time during your workout†by simply keying in a new level using the
Arrow Keys!
4.1.3 FAT BURN AND CARDIO/HEART RATE ZONE TRAINING®+ WORKOUTS
•Begin a Lifecyle workout (see beginning of this section).
•Enter your age using the Up/Down Keys to receive your computed Target Heart Rate. Press Enter to accept
the calculated target or input your own target heart rate using the Up/Down Keys, and press Enter.
•The Message Center will prompt you to enter a time from 1–99 minutes (or the maximum time preprogrammed
on unit). Key in the time you want your workout to last and press Enter.
•Finally, select a warm-up effort level from 1 – 20. The effort level will be displayed in the Data Entry Window
(you do not need to press Enter) and your heart rate management workout will begin a three minute warm-up at
this level or until you reach your Target Heart Rate, whichever comes first, followed by the actual heart rate
controlled portion of the workout.
*This is true as long as you pedal faster than 65 RPM, the resistance will drop off to the point where you can continue pedaling
at a pace sufficient to maintain power to the console.
†Except in the Heart Rate controlled workouts, in which you may change your Target Heart Rate.

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FAT BURN WORKOUT
The Fat Burn and Cardio heart rate workouts adjust the resistance of the Lifecycle exercise bikes in response to
your heart rate. These two workouts use either the technology of the Lifepulse Digital Sensors (models C9i and
R9i) or Polar®compatible telemetry (models C7i and R7i ) to monitor your heart rate and automatically adjust the
work load to maintain your Target Heart Rate. The end result is a perfect workout every time, eliminating both
under- and over-training.
On the Lifecycle exercise bike, the Fat Burn Workout will maintain your heart rate at 65% of your theoretical
maximum heart rate†or another target heart rate that you enter. Pedal resistance will automatically adjust to
maintain the target heart rate. Exercising at 65% of your theoretical maximum heart rate maximizes the aerobic
benefits of exercise by accessing the body’s fat stores for fuel and by allowing you to exercise longer.
CARDIO WORKOUT
The Cardio Workout is virtually identical to the Fat Burn Workout. The only difference is that your target heart rate is
calculated at 80% of your theoretical maximum to accentuate cardiovascular improvement by placing a heavier
workload on the heart muscle. If you wish to vary the focus of your exercise activities (once the warm-up is
complete), you may switch back and forth between the Fat Burn and Cardio Workouts at any time during a workout
by simply pressing the Enter Key- creating the ultimate interval training workout!
Remember, you may change your Target Heart Rate at any time after the warm-up period by simply pressing the
Up/Down Keys or toggling Fat Burn and Cardio target heart rates using the Enter Key.
The Life Fitness Heart Rate Zone Training workouts begin with a three-minute warm-up period designed to safely
get you closer to your target heart rate from a resting start. It should take two to three minutes for your heart rate to
reach your target.
NOTE:If your heart rate is above the chosen target during the warm-up period, the warm-up period will
immediately end and the Lifecycle exercise bike will begin automatically varying its resistance to maintain your
target heart rate.
†Defined by the American College of Sports Medicine’s “Guidelines for Exercise Testing and Prescription” as 220 minus your age.

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4.1.4 HEART RATE HILL AND HEART RATE INTERVAL WORKOUTS
These workouts combine both the standard Hill workout profiles with the Fat Burn and Cardio workout profiles. You
are asked to enter your age as in standard Fat Burn and Cardio Heart Rate Workouts. A recommended workout
Heart Rate is then calculated for you. You are shown this value and asked to accept or change it using the Arrow
Keys and/or Enter Key. This value is used as the upper value of your workout zone. The lower values of this zone
are automatically calculated based on which program you selected. During the workout your Heart Rate Zone is
tracked to see how long you stay in your zone. If your heart rate reaches or goes past the Theoretical Maximum for
more then 45 seconds, the unit will automatically drop into PAUSE mode.
HEART RATE HILL WORKOUT
HEART RATE HILL takes you through 3 intensity levels based on your target heart rate. This workout is similar to
the standard heart rate program, except your Target Heart Rate goal varies. If you reach the first heart rate goal,
then a new goal is set. This workout consists of 3 hills based on 3 heart rate goals: Hill #1 is 90% Target Heart Rate
(THR). Hill #2 is 95% THR. Hill #3 is THR. The valley will always be defined as 85% of the THR.
The time, or duration you spend at a given heart rate goal is fixed at 1 minute once you reach your goal. If you don’t
reach the given goal, you won’t encounter any other goals. Your fitness level determines the number of hills and
valleys you encounter. Workout duration is based on time and thus can end during any Target Heart Rate goal.

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HEART RATE INTERVAL WORKOUT
HEART RATE INTERVAL Workout toggles you through 2 intensity levels based on your target heart rate. Duration
of the hills and valleys is 3 minutes each, after you reach your current goal. Your fitness level determines the
number of hills and valleys you encounter.
4.1.5 EXTREME HR WORKOUT
EXTREME HR Workout is an intense workout for more experienced users. This workout is used to add variety to
your workout and break through plateaus.
This workout raises and lowers your heart rate between two different goals. The objective is to get your heart rate
up and down as quickly as possible, and is similar to running sprints.
Begin with a standard 3-minute warm up. After warm-up, the resistance is increased until the heart rate reaches
Target Heart Rate (THR). Your heart rate is maintained at THR for a stabilizing period. Then the resistance is
reduced. When your heart rate recovers to 75% THR, it is maintained at 75%THR for a stabilizing period. Then, the
bike increases resistance again. This will keep happening until your workout duration is reached.

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4.1.6 SPORT TRAINING WORKOUT
SPORT TRAINING Workout simulates conditions that a biker would experience when cycling in an outdoor
environment. Baseline level is hill #3, which simulates flat biking in an outdoor environment.
Hill #1 simulates going downhill in an outdoor environment. Inclines last 30 to 60 seconds.
4.1.7 HILL WORKOUT
HILL is an interval-training workout consisting of a warm-up period followed by a plateau of constant effort,
progressively more difficult levels of effort (hills) separated by periods of recovery (valleys) and a cool-down period.
The Lifecycle exercise bike’s patented Hill Workout offers the ideal configuration for interval training: periods of
intense aerobic activity separated by regular intervals of lower-intensity exercise. Interval training programs have
been scientifically demonstrated to yield greater cardiorespiratory improvement than steady-pace training.
Not only does the Hill Workout offer the challenge of alternating periods of high and low intensity, but the levels of
intensity become progressively more difficult during the course of the workout. Because you have the option of
working out in a Hill Workout for anywhere from 1 to 99 minutes, and because the Hill Workout is composed of four
distinct phases, the workout must be structured differently to accommodate the entire array of workout durations.
Longer workouts add more hills.
The Hill diagram below shows the effort level and recovery periods encountered during a Hill Workout. Effort and
recovery periods are simulated on the Display Console by columns of lights in the Program Profile Window. The
columns move from right to left during the workout. The higher the column, the higher the incline; consequently, you
must increase the effort.
Each Hill Workout session comprises the following phases:
(1) Warm-up, (2) Plateau, (3) Interval Training, and (4) Cool-down.
•Warm-up: Gradually brings your heart rate into the lower portion of your Target Heart Rate Zone, increasing
respiration and blood flow to working muscles.
•Plateau: Brings your heart rate into your target zone. Check your heart rate at the end of the plateau period to
ensure that you have entered your Target Heart Rate Zone.
•Interval Training: A series of hills and valleys. During this portion of your workout, you will be confronted with
sets of four successively steeper hills, each separated from the next by a valley, or recovery period. Check your
heart rate at the end of the interval-training period to ensure that you have stayed within your target zone.
•Cool-down: The cool-down allows your body to begin removing accumulated by-products of exercise, such as
lactic acid, which build up in muscles during your workout and contribute to muscle soreness.
WARM-UP
PLATEAU
INTERVAL TRAINING
COOL-DOWN
FIRST HR
CHECK POINT SECOND HR
CHECK POINT
TERRAIN (HILLS AND VALLEYS)