Schwinn Airdyne AD Pro Assembly and Owner s Manual - Page 23

Interval Workout, 90 Interval Workout, Custom Interval Workout

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20/10 Interval Workout The Console allows you to select an Interval workout of 20 seconds Sprint followed by 10 seconds Recover (1 round).The default number of rounds is 8 rounds (total time - 4 minutes). 1. Sit on the machine. 2. With the Console in Idle Mode, push the 20/10 INTERVAL button. 3. The ROUND field blinks (default value is 8). To change the number of rounds, use the Increase/Decrease buttons. 4. Push the START/RESUME button to start the timer, and start to pedal. The Console starts a 3-2-1 countdown. 5. The program starts in the Sprint phase and counts down each phase and the total workout time. The work and distance values count up. An audible alert sounds 3 seconds before each phase change. 30/90 Interval Workout The Console allows you to select an Interval workout of 30 seconds Sprint followed by 90 seconds Recover (1 round).The default number of rounds is 8 rounds (total time - 16 minutes). 1. Sit on the machine. 2. With the Console in Idle Mode, push the 30/90 INTERVAL button. 3. The ROUND field blinks (default value is 8). To change the number of rounds, use the Increase/Decrease buttons. 4. Push the START/RESUME button to start the timer, and start to pedal. The Console starts a 3-2-1 countdown. 5. The program starts in the Sprint phase and counts down each phase and the total workout time. The work and distance values count up. An audible alert sounds 3 seconds before each phase change. Custom Interval Workout The Console allows you to select a Custom Interval workout and enter your own values for Sprint, Recover and number of rounds. The Console will remember these settings until the battery is replaced. 1. Sit on the machine and start to pedal. 2. With the Console in Idle Mode, push the CUSTOM INTERVAL button. 3. The Console will show the default values or the last custom values. The ROUND field blinks. Note: The default Round value is 5 (maximum is 99). The default Sprint value is 60 seconds (maximum is 99). The default Recover value is 60 seconds (maximum is 99). 4. The ROUND field blinks. To change the value, use the Increase/Decrease buttons and push ENTER to confirm and go to the next field. 5. The SPRINT field blinks. To change the value, use the Increase/Decrease buttons to adjust the time in 5 second increments. Push ENTER to confirm and go to the next field. 6. The RECOVER field blinks. To change the value, use the Increase/Decrease buttons to adjust the time in 5 second increments. Push ENTER to confirm. 7. Push START/RESUME to start the timer. The Console starts a 3-2-1 countdown. 8. The program starts in the Sprint phase and counts down each phase and the total workout time. The work and distance values count up. An audible alert sounds 3 seconds before each phase change. 23

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20/10 Interval Workout
The Console allows you to select an Interval workout of 20 seconds Sprint followed by 10 seconds Recover (1 round).The
default number of rounds is 8 rounds (total time - 4 minutes).
1.
Sit on the machine.
2.
With the Console in Idle Mode, push the 20/10 INTERVAL button.
3.
The ROUND field blinks (default value is 8). To change the number of rounds, use the Increase/Decrease buttons.
4.
Push the START/RESUME button to start the timer, and start to pedal. The Console starts a 3-2-1 countdown.
5.
The program starts in the Sprint phase and counts down each phase and the total workout time. The work and
distance values count up. An audible alert sounds 3 seconds before each phase change.
30/90 Interval Workout
The Console allows you to select an Interval workout of 30 seconds Sprint followed by 90 seconds Recover (1 round).The
default number of rounds is 8 rounds (total time - 16 minutes).
1.
Sit on the machine.
2.
With the Console in Idle Mode, push the 30/90 INTERVAL button.
3.
The ROUND field blinks (default value is 8). To change the number of rounds, use the Increase/Decrease buttons.
4.
Push the START/RESUME button to start the timer, and start to pedal. The Console starts a 3-2-1 countdown.
5.
The program starts in the Sprint phase and counts down each phase and the total workout time. The work and
distance values count up. An audible alert sounds 3 seconds before each phase change.
Custom Interval Workout
The Console allows you to select a Custom Interval workout and enter your own values for Sprint, Recover and number of
rounds. The Console will remember these settings until the battery is replaced.
1.
Sit on the machine and start to pedal.
2.
With the Console in Idle Mode, push the CUSTOM INTERVAL button.
3.
The Console will show the default values or the last custom values. The ROUND field blinks.
Note:
The default Round value is 5 (maximum is 99). The default Sprint value is 60 seconds (maximum is 99). The
default Recover value is 60 seconds (maximum is 99).
4.
The ROUND field blinks. To change the value, use the Increase/Decrease buttons and push ENTER to confirm and
go to the next field.
5.
The SPRINT field blinks. To change the value, use the Increase/Decrease buttons to adjust the time in 5 second
increments. Push ENTER to confirm and go to the next field.
6.
The RECOVER field blinks. To change the value, use the Increase/Decrease buttons to adjust the time in 5 second
increments. Push ENTER to confirm.
7.
Push START/RESUME to start the timer. The Console starts a 3-2-1 countdown.
8.
The program starts in the Sprint phase and counts down each phase and the total workout time. The work and
distance values count up. An audible alert sounds 3 seconds before each phase change.