True TS1 User manual

2 2
Riding the TS1
In This Chapter:
Getting Started On The TS1
Using the Exercise Arms
Heart Rate Monitoring
Contact Heart Rate
Manual Control
chapter one
Chapter 1: Riding Your TS1
Chapter 2: The Display
Chapter 3: Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Calorie Goal Workout
Chapter 6: Fitness Test
Chapter 7: Other Functions
Chapter 8: Creating an Exercise Plan
Chapter 9: Setup Mode
Chapter 10: Test Mode
Chapter 11: Care and Maintenance
Chapter 12: Important Safety Instructions

4
TS1 OWNER’S G UIDE
Set your weight before every workout.
This allows the TS1 to calculate METs
and to estimate your calorie consumption
more accurately.
Place your feet anywhere on the foot
pads.
Most riders prefer their feet to be as
close together as possible, but choose
your own position for maximum
comfort.
You have three hand and arm options
when exercising:
Use the upper-body exercise arms
The TS1’s exercise arms motion will
complement your body’s natural
rhythm, encouraging extra exercise
from your upper body and making for
an easy exercise balance.
Grasp the exercise arms in a position
so that you are well-balanced and
your arm motion is comfortable. Grip
the handles with a relaxed, not tight,
grip.
Foot
Position
Setting Your
Weight
Getting Started On The TS1
CHAPTER ONE: RIDING THE TS1
RIDING YOUR TS1
Using the
Exercise
Arms
For your maximum safety and comfort, make
sure you read Chapter 12, Important Safety
Instructions.
For Your
Safety

Breathe in a regular and relaxed manner. Many exercisers do not
breathe enough, which reduces their exercise capacity and comfort.
You might want to try breathing deeper and more frequently to see
if it helps your exercise.
The TS1 can monitor your heart rate using either a chest strap or
the metal grips on the hand rails (called contact heart rate, or CHR,
pads). A chest strap transmits your heart rate to the TS1 via radio,
and the CHR pads connect to a special computer circuit to extract
your heart rate.
Although the TS1 functions fine without using the heart rate
monitoring feature, this kind of monitoring gives you valuable
feedback on your effort level. Chest strap monitoring also allows
you to use Heart Rate Control, the most advanced exercise control
system available.
You can use the exercise arms for mainly balance, or you can use
them for significant upper-body exercise. Any power you apply to
them will be accurately recorded by the TS1 console.
Use the balance bar.
Again, grasp the handles with
a relaxed grip.
Keep your hands free.
Use caution with this method,
as this requires good balance
and exercise form.
Many exercisers use all three
options during their workout.
RIDING YOUR TS1
5TS1 OWNER’S G UIDE
Using the Exercise Arms
CHAPTER ONE: RIDING THE TS1
6
TS1 OWNER’S G UIDE
Heart Rate Monitoring
CHAPTER ONE: RIDING THE TS1
Breathing
Monitoring
Your Heart
Rate
RIDING YOUR TS1
Use the
Balance Bar
or Hands-
Free

When the system detects your hands, the Heart Rate label will start
flashing in time with your heart beat. During this time, the system is
analyzing and locking in your heart rate. Within about 15 seconds,
your digital heart rate in beats per minute (bpm) should be displayed.
When you wear a Polar® or compatible transmitter strap, the TS1
will display your heart rate as a digital beats-per-minute (bpm)
readout.
The transmitter strap should
be worn directly against your
skin, about one inch below
the pectoral muscles/breast
line (see picture). Women
should be careful to place the
transmitter below their bra
line.
Some moisture is necessary
between the strap and
your skin. Sweat from your
exercise works best, but
ordinary tap water may be
used prior to your workout if
desired.
The contact heart rate (CHR) system lets you monitor your heart
rate without wearing a strap.
Gently grasp the contact heart rate pads as shown. Most users get
good results from the exercise arm pads; however, some users may
need to use the balance bar pads for more consistent results.
RIDING YOUR TS1
7TS1 OWNER’S G UIDE
Heart Rate Monitoring
CHAPTER ONE: RIDING THE TS1
Chest Strap
Heart Rate
Monitoring
Contact
Heart Rate
(CHR)
8
TS1 OWNER’S G UIDE
Contact Heart Rate
CHAPTER ONE: RIDING THE TS1
A Note on CHR Accuracy
Even though the TS1 uses the most advanced digital
CHR system available today, CHR monitoring may
be a bit less accurate than a chest strap, since the
heart rate signals are much stronger at the chest.
About 5% of the population cannot be picked up
by any CHR system. This is because their heart is
positioned in a more up-and-down manner in their
chest, as opposed to leaning over to one side.
RIDING YOUR TS1

Normal Mode
There are 25 workload levels that range from 25 watts to 300 watts.
(To use workloads higher than 300 watts, see Watts Mode below.)
Change levels by pressing the + / - keys.
Watts Mode
Press the Manual key to toggle between
manual operation modes. Watts Mode
starts at 30 watts and goes to 600 watts,
in 10-watt increments. Change levels by
pressing the + / - keys.
1. Exercise with smooth body motions.
2. Breathe smoothly and regularly, and avoid talking. (Talking will
cause unrepresentative heart rate spikes of 5 to 10 bpm.)
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and hand
lotions.
5. See Appendix A for more details on Contact Heart Rate
monitoring.
When using a Heart Rate Control (HRC) workout, it is best to use
chest strap monitoring. These workouts work best with the extra
accuracy gained from a chest-contact heart rate monitoring system.
9TS1 OWNER’S G UIDE
Contact Heart Rate
CHAPTER ONE: RIDING THE TS1
RIDING YOUR TS1
Level Watts
1 25
2 28
3 31
4 34
5 38
6 42
7 47
8 52
9 57
10 63
11 70
12 78
13 87
14 96
15 107
16 118
17 131
18 145
19 161
20 179
21 198
22 220
23 244
24 270
25 300
For Best
Results
10
TS1 OWNER’S G UIDE
Manual Control
CHAPTER ONE: RIDING THE TS1
RIDING YOUR TS1
Normal Mode

12
The Display
In This Chapter:
Keypad Layout
What the Keys Do
Upper Console
How to Read Your Display
Chapter 1: Riding Your TS1
Chapter 2: The Display
Chapter 3: Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Calorie Goal Workout
Chapter 6: Fitness Test
Chapter 7: Other Functions
Chapter 8: Creating an Exercise Plan
Chapter 9: Setup Mode
Chapter 10: Test Mode
Chapter 11: Care and Maintenance
Chapter 12: Important Safety Instructions
chapter two

14
TS1 OWNER’S G UIDE
Keypad Layout
CHAPTER TWO: THE DISPLAY
THE DISPLAY
Display and
Setup Keys
Workload
Adjust Keys
Start Key Enter Key
Numeric
Keys
Workout
Choice Keys
Backspace
Key
Clear Key

TS1 OWNER’S G UIDE
What the Keys Do
CHAPTER TWO: THE DISPLAY
TS1 OWNER’S G UIDE
What the Keys Do
CHAPTER TWO: THE DISPLAY
THE DISPLAY
15
The Keys
Workout Setup: Switches into Workout Setup mode.
Workload is reduced and all data accumulation is paused while in
Workout Setup.
Change Display: Changes data readouts from one set of four
to the other set. Press and hold for two seconds to have the sets
automatically alternate back and forth every five seconds.
, Workload: Adjusts workload higher and lower. Keys repeat
if held down.
through Numeric Keys: Used for data entry in Workout
Setup. During a workout, used to change workload by entering a
numeric value and pressing .
Backspace: Deletes your last data keystroke, just like your
computer keyboard's backspace key.
Clear: Zeros-out current data entry. Press and hold to
completely clear and reset display.
THE DISPLAY
THE DISPLAY
16
Heart Rate Control: Cycles through Constant and Interval.
See Chapter 4.
Calorie Goal: Selects the Calorie Goal workout. See Chapter 5.
Intervals: Cycles through Easy, Sport, and Custom. See
Chapter 3.
Hill Programs: Cycles through Rolling and One Big Hill.
See Chapter 3.
Advanced Options: Cycles through Custom Programs, and
Fitness Test. Medical, Ergometer, and Happy modes are accessed
through Setup Mode only. See Chapters 6 and 7.

TS1 OWNER’S G UIDETS1 OWNER’S G UIDE
Upper Console
CHAPTER TWO: THE DISPLAY
How to Read Your Display
CHAPTER TWO: THE DISPLAY
17
Time: The amount of time
remaining in your workout. If you
press , this becomes elapsed
time: how long you've been
working out so far.
Distance: An estimate
of how far you would
have traveled on an
outdoor road bike.
Calories: An estimate of your calories burned. This
doesn't include your basal metabolic rate, which is
about 72 calories per hour for a 150-pound person.
RPM: Your pedal
cadence.
Progress Display:
Shows your progress and
workload profile through
your workout.
Pressing the “Change Display” key switches the readout from
one set of values to the other set of values. If you press and
hold the “Change Display” key for one second, the display will
enter “Scan Mode” and switch between the two sets of values.
Progress Display:
Shows your progress and
workload profile through
your workout.
Heart Rate: In
beats per minute
(bpm).
THE DISPLAY
18
Level: Indicates which workout level is selected.
Time: Shows the amount of time remaining in your workout. If you
press , this becomes elapsed time: how long you've been working
out so far.
Miles: Shows an estimate of how far you would have traveled
during outdoor exercise.
Calories: Displays an estimate of your calories burned. This doesn't
include your basal metabolic rate, which is about 72 calories per
hour for a 150-pound person.
RPM: Shows your pedal cadence.
Watts: The amount of mechanical power the TS1 is receiving from
your exercise. This is not the same as the amount of power your
body is using, since the average person is only about 22% efficient at
generating mechanical power.
Heart Rate: In beats per minute (bpm).
METs: Your METs rate. See Appendix B.
THE DISPLAY
How to Read
Your Display
Heart Rate:
In
beats per minute
(bpm).
METs:
Your METs rate.

20 20
Pre-Set Programs
In This Chapter:
Program Choices
Hill Program Profiles
Interval Program Profiles
chapter three
Chapter 1: Riding Your TS1
Chapter 2: The Display
Chapter 3: Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Calorie Goal Workout
Chapter 6: Fitness Test
Chapter 7: Other Functions
Chapter 8: Creating an Exercise Plan
Chapter 9: Setup Mode
Chapter 10: Test Mode
Chapter 11: Care and Maintenance
Chapter 12: Important Safety Instructions

Just like manual control, the hill and interval programs compensate
for different body weights.
The two hill programs are:
· Rolling Hills, a series of
gently changing workloads.
· One Big Hill, with the workload gradually increasing to a
maximum at the halfway point, then decreasing gradually to
the end.
The two interval programs are:
· Easy intervals, with a moderate change between work and
rest intervals.
· Sport intervals, with a large change between work and rest
intervals.
22
TS1 OWNER’S G UIDE
Program Choices
CHAPTER THREE: PRE-SET PROGRAMS
PRE-SET PROGRAMS
Each workout segment can
have a value between 1 and
8. The overall workout can be
adjusted to 16 possible levels.
Hill And
Interval
Programs

23 TS1 OWNER’S G UIDE
Hill Program Profiles
CHAPTER THREE: PRE-SET PROGRAMS
THE DISPLAY
PRE-SET PROGRAMS
24
TS1 OWNER’S G UIDE
Interval Program Profiles
CHAPTER THREE: PRE-SET PROGRAMS
PRE-SET PROGRAMS
Rolling Hills
One Big Hill
Hill Program
Profiles
Easy Intervals
Sport Intervals
Interval
Program
Profiles

2626
chapter four
Heart Rate Control
In This Chapter:
Introduction to HRC
Types of HRC
Constant and Interval HRC
Important Points About HRC
Chapter 1: Riding Your TS1
Chapter 2: The Display
Chapter 3: Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Calorie Goal Workout
Chapter 6: Fitness Test
Chapter 7: Other Functions
Chapter 8: Creating an Exercise Plan
Chapter 9: Setup Mode
Chapter 10: Test Mode
Chapter 11: Care and Maintenance
Chapter 12: Important Safety Instructions

True's heart rate control (HRC) workouts let the TS1 monitor
your relative exercise intensity by way of your heart rate, then
automatically adjust the workload to keep you at your target heart
rate and thus your desired exercise intensity.
Your heart rate is a good measure of your body's exercise stress
level. It reflects differences in your physical condition, how tired
you are, the comfort of the workout environment, even your diet
and emotional state. Using heart rate to control workload takes the
guesswork out of your workout settings.
Consult your physician before using heart rate controlled workouts
for advice on selecting a target heart rate range. Also, it is
important to use the TS1 for several workouts in the manual mode
while monitoring your heart rate. Compare your heart rate with
how you feel to ensure your safety and comfort.
See Appendix A for a chart that may help you pick a target heart
rate.
You should wear a heart rate monitoring chest strap to use heart
rate control. See the "Monitoring Your Heart Rate" section in
Chapter 2 for a guide to proper usage. It is not recommended
that you use the contact heart rate system for heart rate control
workouts.
28
Introduction to HRC
CHAPTER FOUR: HEART RATE CONTROL
HEART RATE CONTROL
Why HRC is
So Useful
TS1 OWNER’S G UIDE

This allows you to do a classic interval workout with the TS1
controlling all workloads, including the rest segments. After
reaching your work target just like in Constant HRC, the workload
is immediately reduced by 65%, then controlled so you reach your
rest target within about three minutes.
As soon as you reach your rest target, the workload is immediately
increased to the last workload attained in the work segment, then
controlled to reach your target within about two minutes.
This pattern repeats until 2.5 minutes before the end of your
workout time, then reduces workload to the last rest segment
workload.
To change your work or rest targets, press the and keys to
change one bpm at a time, or enter a new target with the numeric
keys and press .
This is the simplest way to enter Constant HRC training. While
in manual or any program you can enter Constant HRC by simply
pressing the Heart Rate Control key. Your current heart rate will be
set as the target.
For best results, you should be at least five minutes into your
workout and warmed up. This will allow Cruise Control to more
accurately control your heart rate.
Remember, you must be wearing a chest strap, and your heart rate
should be displayed in the Heart Rate window.
To change your target heart rate, press the , keys to change
one bpm at a time, or enter a new target with the numeric keys and
press .
30
Interval HRC
CHAPTER FOUR: HEART RATE CONTROL
HEART RATE CONTROL
Interval HRC
Cruise
Control
29
Types of HRC
CHAPTER FOUR: HEART RATE CONTROL
HEART RATE CONTROL
The TS1 has three types of heart rate control:
• Constant: pick a target heart rate, and the TS1 will control
your workout from the very beginning so that you reach
your target within 5 to 7 minutes.
• Interval: pick both a work target and a rest target
heart rate. The TS1 will take you back and forth
between these two targets.
• Cruise Control:
while in any program, set your
current heart rate as your target by pressing a single key.
Constant HRC is the best-known type of HRC, and is the easiest to
use. The TS1 will gradually raise your heart rate so that you reach
your target within five to seven minutes. It keeps you there until
2.5 minutes before the end of your workout time, then reduces
workload by half for a cooldown.
Note that as you tire during your workout, especially in the last
third, workload will usually have to be reduced to keep you at a
steady target heart rate.
To change your target heart rate, press the , keys to change
one bpm at a time, or enter a new target with the numeric keys and
press .
Types of
HRC
Constant
HRC
TS1 OWNER’S G UIDETS1 OWNER’S G UIDE

The heart rate monitor transmitter strap should be worn according
to the guidelines in Chapter 2.
If the transmitter strap is adjusted or moved while exercising, heart
rate monitoring may be temporarily affected.
The transmitter strap sends a low-level radio signal to the TS1,
so interference from other radio and sound waves (including
everything from cordless telephones to loudspeakers) is possible.
The good news is that interference is usually quite brief. If you
continue to have intermittent heart rate display problems, consult
your local service technician, as the transmitter strap batteries may
be low.
Make sure you breathe smoothly and regularly.
Talking during your workout usually causes heart rate spikes of five
beats per minute or more, so avoid talking as much as possible.
Maintain a smooth pedaling motion.
Two users wearing the same kind of transmitter at the same time
and in close proximity may cause false heart rate display readings.
Important
Points About
Heart Rate
31
Important Points About HRC
CHAPTER FOUR: HEART RATE CONTROL
HEART RATE CONTROL
TS1 OWNER’S G UIDE

34
Calorie Goal Workout
In This Chapter:
Setting Up a Calorie Goal Workout
chapter five
Chapter 1: Riding Your TS1
Chapter 2: The Display
Chapter 3: Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Calorie Goal Workout
Chapter 6: Fitness Test
Chapter 7: Other Functions
Chapter 8: Creating an Exercise Plan
Chapter 9: Setup Mode
Chapter 10: Test Mode
Chapter 11: Care and Maintenance
Chapter 12: Important Safety Instructions

CALORIE GOAL
WORKOUT
36
TS1 OWNER’S G UIDE
Setting Up a Calorie Goal Workout
CHAPTER FIVE: CALORIE GOAL WORKOUT
CALORIE GOAL
WORKOUT
Setting Up a
Calorie Goal
Workout
Calorie Goal lets you pick a total number of calories and workout
time, then calculates a steady-state exercise at a work level
(Cruising Watts) so that you reach your target total calories at the
end of a 2.5-minute cooldown. There is a 2.5-minute warmup prior
to Cruising Watts.
Calorie Goal is especially useful if you exercise to help with weight
loss or weight control. You might have a specific number of calories
you wish to burn in each exercise session. Also, you sometimes
have different amounts of time available to exercise. Calorie goal is
the easiest way to achieve your exercise goal, no matter what your
schedule.
To change your calorie goal, press the , keys to change one
calorie at a time, or enter a new calorie goal with the numeric keys
and press .
Some guidelines: Your workout time must be at least six minutes.
If Cruising Watts are 400 or more, a warning will be displayed.
The program will not accept a workout setup if Cruising Watts are
above 600.
See the graphic on the next page for a visual explanation of a
Calorie Goal workout.

37 TS1 OWNER’S G UIDE
Setting Up a Calorie Goal Workout
CHAPTER FIVE: CALORIE GOAL WORKOUT
CALORIE GOAL
WORKOUT
Calorie Goal
Workout
Graph

40
chapter six
Fitness Test
In This Chapter:
Introduction and How to Test Yourself
Proper Preparation and Behavior
How the Test Works
How to Use Your Results
Test Specific Issues
Chapter 1: Riding Your TS1
Chapter 2: The Display
Chapter 3: Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Calorie Goal Workout
Chapter 6: Fitness Test
Chapter 7: Other Functions
Chapter 8: Creating an Exercise Plan
Chapter 9: Setup Mode
Chapter 10: Test Mode
Chapter 11: Care and Maintenance
Chapter 12: Important Safety Instructions