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T able of Cont ents Z7 Bik e Owner’s Guide 1 - Quick Star t It’s easy to use y our new bik e. 2 - Riding Y our Bike Basic operation of ev er ything e xcept the console. 4 - Manual and Pre-Set Programs Details on basic ex ercise modes. 5 - Hear t Rate Control F oolproof hear t rat e f eedback work outs.
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Quic k S t ar t In This Chapt er: Just Get on and Ride! Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display chapt er one Z7 Bik e Owner’s Guide 3 C HAPT ER 1: .
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Just Get on and Ride! Q UICK S TA R T Z7 Bik e Owner’s Guide 5 Q UICK S T ART J UST G ET ON AND R IDE ! S T ARTING U P P AUSING Y OUR W ORK OUT C HANGE W ORK OUTS A T A NY T IME C HANGE THE D ATA D ISPLA Y The best way to learn to use the Z7 Bike is to keep pressing keys to see what happens — explore it at your own pace.
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Riding Y our Bik e In This Chapt er: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible chapt er two Z7 Bik e Owner.
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Getting Comf or table R IDING Y OUR B IKE Z7 Bik e Owner’s Guide 9 R IDING Y OUR B IKE Set your weight before every workout. This allows the Z7 Bike to control your workout more effectively. The body weight setting does not affect the calorie expenditure calculation.
Z7 Bik e Owner’s Guide Riding Ef ficiently and Comf or tably R IDING Y OUR B IKE 10 R IDING Y OUR B IKE Riders are most efficient if they place the ball of their foot in the center of the pedal. Other riders are more comfortable if the arch of their foot is against the pedal.
Monit oring Y our Hear t Rat e R IDING Y OUR B IKE Z7 Bik e Owner’s Guide 11 R IDING Y OUR B IKE The Z7 Bike has two ways of monitoring your heart rate: ...By using a chest strap that transmits your heart rate to the bike via radio... ...or by using the metal contact heart rate pads on the handlebars.
Z7 Bik e Owner’s Guide Using The Chest Strap Monit or R IDING Y OUR B IKE 12 R IDING Y OUR B IKE When you wear a Polar® or compatible transmitter strap, the bike will display your heart rate as a digital beats-per-minute (bpm) readout.
Contact Hear t Rat e R IDING Y OUR B IKE Z7 Bik e Owner’s Guide 13 R IDING Y OUR B IKE The contact heart rate system lets you monitor your heart rate without wearing a strap.
Z7 Bik e Owner’s Guide F or Best Results R IDING Y OUR B IKE 14 1 . Exercise with smooth body motions. Avoid excessive body motion, especially in your arms and upper body. 2 . Breathe smoothly and regularly, and avoid talking. (Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm.
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The Displa y In This Chapt er: Your Display The Upper Panel The Lower Panel chapt er three Z7 Bik e Owner’s Guide 17 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPT ER 3: The Display C .
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Y our Displa y T HE D ISPLA Y Z7 Bik e Owner’s Guide 19 The bike display has two jobs: to let you control the bike operation, and to give you feedback about your workout. The controls are simple and designed to be foolproof; it's hard to press a "wrong" key.
Z7 Bik e Owner’s Guide The Upper Panel T HE D ISPLA Y 20 T HE D ISPLA Y W ork Level: The selected w orkout lev el. Distance: An estimat e of how far y ou would hav e tra veled on an outdoor road bik e. * Heart Rate: In beats per minute (bpm). * Calories: An estimate of y our calories burned.
The Low er Panel T HE D ISPLA Y Z7 Bik e Owner’s Guide 21 T HE D ISPLA Y W orkload: Adjusts workload up and down. K eys repeat if held down. Numeric: Used for data entr y in work out setup. During a work out, used to change workload b y entering a numeric value and pressing .
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Manual and Pre-Set Programs In This Chapt er: How These Modes Work Program Profiles How Your Bike Controls Your Workout chapt er f our Z7 Bik e Owner’s Guide 23 C HAPTER 1: Quick Start C HAPTER 2: R.
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How These Modes W ork M ANUAL AND P RE -S ET P R OGRAMS Z7 Bik e Owner’s Guide 25 Manual control mode changes workload in 10-watt increments. The workload stays the same at any pedal cadence (called constant power control) unless you drop below 55 rpm.
Z7 Bik e Owner’s Guide Program Pr ofiles M ANUAL AND P RE -S ET P R OGRAMS 26 M ANUAL AND P RE - SET P ROGRAMS C-V W orkout W eight Loss P ROGRAM P ROFILES.
Program Pr ofiles M ANUAL AND P RE -S ET P R OGRAMS Z7 Bik e Owner’s Guide 27 M ANUAL AND P RE -S ET P ROGRAMS Hill Inter val.
Z7 Bik e Owner’s Guide How Y our Bike Contr ols Y our W orkout M ANUAL AND P RE -S ET P R OGRAMS 28 The Z7 Bike closely controls how hard you're working, so that you get just the workout you're looking for. It does this by keeping track of both how fast you're pedaling and how hard you're pressing on the pedals.
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Hear t Rate Control In This Chapt er: Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC chapt er fiv e Z7 Bik e Owner’s Guide 31.
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Constant HRC H EART R AT E C ONTROL Z7 Bik e Owner’s Guide 33 True's heart rate control (HRC) workout lets the bike monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your desired exercise intensity.
Z7 Bik e Owner’s Guide HRC Options and Information H EART R AT E C ONTROL 34 The Z7 Bike has two types of heart rate control: Constant : pick a target heart rate, and the bike will control your workout from the very beginning so that you reach your target within five to seven minutes.
T arget Hear t Rat e Char t H EART R AT E C ONTROL Z7 Bik e Owner’s Guide 35 H EART R AT E C ONTROL T ARGET H EART R AT E C HART.
Z7 Bik e Owner’s Guide Hear t Rat e Control Programs H EART R AT E C ONTROL 36 Constant HRC is the best-known type of HRC, and is the easiest to use. The bike will gradually raise your heart rate so that you reach your target within five to seven minutes.
Impor tant P oints About HRC H EART R AT E C ONTROL Z7 Bik e Owner’s Guide 37 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.
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Creating an Ex ercise Program In This Chapt er: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness Weight Management A Sports Tr.
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The F .I.T . Concept Defined C REA TING AN E XER CISE P LAN Z7 Bik e Owner’s Guide 41 The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. F requency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness.
Z7 Bik e Owner’s Guide More F .I.T . Concept Over vie w C REA TING AN E XER CISE P LAN 42 regular exercise. Never exceed your target heart rate zone. Increase the workload on the bike to raise your heart rate to the level recommended by your doctor.
Utilizing the F .I.T . Concept C REA TING AN E XER CISE P LAN Z7 Bik e Owner’s Guide 43 The F.I.T. concept is designed to help you begin a program tailored to your needs. You may wish to keep an exercise log to monitor your progress. You can get valuable fitness benefits from your True Bike.
Z7 Bik e Owner’s Guide Beginning Y our F .I.T . Program C REA TING AN E XER CISE P LAN 44 In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers.
Y our F .I.T . Program Continued C REA TING AN E XER CISE P LAN Z7 Bik e Owner’s Guide 45 Workout: Brisk and Rhythmic Exercise The workout trains and conditions your heart, lungs, and muscles to operate more efficiently. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system.
Z7 Bik e Owner’s Guide Establishing and Maintaining Fitness C REA TING AN E XER CISE P LAN 46 If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise three to five days a week. Rest at least two days per week.
W eight Management C REA TING AN E XER CISE P LAN Z7 Bik e Owner’s Guide 47 Consistent aerobic exercise will help you change your body composition by lowering your percentage of body fat. If weight loss is a goal, combine an increase in the length of your workouts with a moderate decrease in caloric intake.
Z7 Bik e Owner’s Guide A Spor ts T raining Program C REA TING AN E XERCISE P LAN 48 When you are training to improve strength and performance: Exercise four to five days a week. Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise.
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Care and Maintenance In This Chapt er: How to Care for Your Bike chapt er se ve n Z7 Bik e Owner’s Guide 51 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: .
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K eeping Y our Bike Clean C ARE AND M AINTENANCE Z7 Bik e Owner’s Guide 53 C ARE AND M AINTENANCE Your Z7 Bike doesn't require any routine maintenance, not even lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wiped from the control console, contact heart rate pads, shrouds, and seat.
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Impor t ant Saf ety Ins tructions In This Chapt er: Review for Your Safety chapt er eight Z7 Bik e Owner’s Guide 55 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HA.
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R evie w for Y our Safe ty I MPORT ANT S AFET Y I NFORMA TION Z7 Bik e Owner’s Guide 57 When using this exercise bike, basic precautions should always be followed, including the following: Read all instructions before using this exercise bike. Consult your physician before beginning any exercise program.
Z7 Bik e Owner’s Guide R evie w for Y our Safe ty I MPORT ANT S AFET Y I NFORMA TION 58 Other safety precautions: Close supervision is necessary when this exercise bike is being used by or near children, or disabled persons. Use this exercise bike only for its intended use as described in this manual.
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Bik e Specifications In This Chapt er: Physical Specifications chapt er nine Z7 Bik e Owner’s Guide 61 C HAPTER 1: Quick Start C HAPTER 2: Riding Y our Bike C HAPTER 3: The Display C HAPTER 4: Manua.
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Ph ysical Specifications S PECIFICA TIONS Z7 Bik e Owner’s Guide 63 Workload Range: 30 - 450 watts. Weight: Recumbent: 180 pounds. Upright: 160 pounds. Maximum User Weight: 300 pounds. Workload Control System: Z7: self-generating electromagnetic braking.
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