EFTA01125664.pdf

Note: Front and Back cover can be printed in large quantities and used for nearly all of our manuals. Manual Print Specs Part number LT-03151 Rev E Manual tide Cybex 700C&R Owner's Manual Binder Black Plastic Spiral Cover 10 point Carolina, coated 2 sides (or Cybex approved equiv.) Colors PMS 228 and Black Cover Die Cut Rectangle cut out of Front Cover 4" x 1.25"as indicated in the file. Black line for reference only. Files combined. The files will be supplied as separate chapters. The vendor is to combine files as needed. Number of inside 8 12/ x 11 pages 18 sheets Definition: 1page = Single sided 2 pages = 1 sheet Number of 11 x 17 pages 0 Paper stock for inside pages 60# Cougar or Cybex approved equiv. Text Color Black Warranty Card 8 12 / x 11 with perf - BRC (business reply card) Black over black 67# white vellum or 90# index or Cybex approved equiv. Print Quality Digital = minimum of 600 dpi Film = minimum of 150 line screen Proofing Required. Digital proofs preferred. File Types QuarkXPress or pdf Other Requirements 3 hole drilled EFTA01125664  ___ Cli(HEXinternationai Defining Fitness eCybex.com. EFTA01125665 ___ CYBEXinternational Defining Fitness Cybex 700C Cycle & 700R Recumbent Cycle Owner's Manual Cardiovascular Systems Part Number LT-03151 Rev E Cybex and the Cybex logo are registered trademarks of Cybex International. Inc. DISCLAIMER: Cybex International, Inc. makes no representations or warranties regarding the contents of this manual. We reserve the right to revise this document at any time or to make changes to the product described within it without notice or obligation to notify any person of such revisions or changes. O1 2001. Cybex International. Inc. All rights reserved. Printed in United States of America. 10 Trotter Drive Medway. MA 02053 • LT-03151 Rev E • October 2002 EFTA01125666 EFTA01125667  IMPORTANT WARRANTY INFORMATION To validate this warranty, complete the following information and return this card to Cybex within ten days of equipment installation. Company Name: Title• Address: City: State: Zip Code• Phone: ( Fax: ( Installation Date (m/d/y): / / By: Model Number• Serial Number: Date of purchase: / / Where did you purchase your CYBEX equipment? Dealer/Other: City/State/Country: NO POSTAGE NECESSARY IF MAILED IN THE UNITED STATES BUSINESS REPLY MAIL FIRST CLASS MAIL PERMIT NO. 73 MEDWAY. MA POSTAGE WILL BE PAID BY ADDRESSEE Cybex International 10 Trotter Drive Medway, MA 02053-9934 III I EFTA01125668  About This Manual An Owner's Manual, part number LT-03151 is shipped with each 700 C/R Cycle. Refer to this manual for 700C Cycle, 700R Recumbent, BikeMax 3000 Cycle and BikeMax 3000 Recumbent models. NOTE: The BikeMax3000 Cycle/Recumbant Owner's manual, part number LT-03083 is no longer available. To purchase additional copies of the 700C and 700R Owner's Manual, part number LT-03151, contact Cybex Customer Service at o contact Cybex with comments about this manual, you may send an email to Important Voltage Information If you are using the optional power adapter make sure that the optional adapter has the correct voltage requirements for your area. The power requirements for the optional adapter are; • 110V - 115 VAC ±10%, 60 Hz • 220V - 220 VAC ±15%, 50 Hz/60 Hz grounded circuit ! WARNING: Do not attempt to use this unit with an extension cord. EFTA01125669  IMPORTANT SAFETY INSTRUCTIONS: Read and Save 1. Read all instructions before using this equipment. 2. DANGER: DISCONNECT FROM SUPPLY CIRCUIT BEFORE OPENING. AVERTISSEMENT DECONNECTEUR DU CIRCUIT D'ALIMENTATION AVANT DOURVRIR. 3. Unplug all electrical appliances before cleaning and after use. 4. Close supervision is necessary when this equipment is used by or near children or disabled persons. 5. Use this equipment for the intended use as described in this manual. 6. Never operate equipment that has a damaged power cord or plug. 7. Never drop or insert any object into any opening on this equipment. 8. Do not use outdoors. 9. To disconnect, switch off power switch (just above power cord plug), then remove plug from outlet. In the presence of power line "noise" such as fast transients, the equipment may require that power be switched off and then back on again, to resume normal operation. IMPORTANT GROUNDING INSTRUCTIONS Warning: Connect This Equipment to a Properly Grounded Outlet ATTENTION - BRANCHER CET EQUIPMENT UNE PRISE CORRECTEMENT RELIES A LA TERRE This equipment is for use only on a nominal 120-volt circuit and has a grounding outlet that looks like the outlet illustrated in Figure A, below. This equipment must be grounded. No adapter should be used. It has been supplied with a cord having an equipment grounding conductor and plug. This plug must be plugged only into a properly installed grounded outlet. Failure to do so can result in the risk of electrical shock. Do not modify the plug provided with this product-if it does not fit, have a qualified electrician install the proper style outlet. Figure A Grounded Outlet © 1999 Cybex International All other trademarks and product names are the property of their respective holders. EFTA01125670  Table Of Contents Chapter 1 Introduction The Cybex 700 Series Cycle 1-1 Chapter 2 Assembly and Setup Assembly Overview 2-1 Unpacking Your 700 Series Cycle 2-1 Assembling the 700R Recumbent Cycle 2-2 Parts List for the 700R Recumbent 2-2 Attaching the Seat Back Assembly 2-3 Attaching the Display Upright 2-3 Attaching the Display Console 2-3 Installing the Optional Polar Heart Rate Receiver 2-4 Assembling the 700C Cycle (Upright).. . 2-5 Parts List for the 700C Cycle 2-5 Attaching the Display Upright 2-5 If Your Cycle Has a Cardio Touch Heart Rate Monitor 2-6 If Your Cycle Has a Polar Heart Rate Receiver 2-7 Attaching Handlebars 2-7 Attaching the Display Console 2-7 Plugging in Your 700 Series Cycle 2-8 Connecting Cycles for Racing 2-8 Setting Options 2-9 Chapter 3 Let's Ride Overview 3-1 Before You Start 3-1 Bicycle Mode and Exercise Mode 3-2 Your Workout 3-2 Manual Mode 3-3 Using the Preset Programs 3-4 The Workout Display 3-5 Workout Summary 3-7 EFTA01125671  Chapter 4 Advanced Features Setting a Calorie Goal 4-1 Group Racing 4-2 Solo Racing 4-3 Fitness Test 4-4 Custom Program 4-5 Designing a Custom Program 4-5 Using a Custom Program 4-6 Chapter 5 Heart Rate Programs Heart Rate Monitor 5-1 Chapter 6 Cardiotouch Heart Rote Monitor Not Getting a Reading? 6-1 EFTA01125672  IMPORTANT WARRANTY INFORMATION To validate this warranty, complete the following information and return this card to Cybex within ten days of equipment installation. Company Name: Title• Address: City: State: Zip Code• Phone: ( Fax: ( Installation Date (m/d/y): / / By: Model Number• Serial Number: Date of purchase: / / Where did you purchase your CYBEX equipment? Dealer/Other: City/State/Country: NO POSTAGE NECESSARY IF MAILED IN THE UNITED STATES BUSINESS REPLY MAIL FIRST CLASS MAIL PERMIT NO. 73 MEDWAY. MA POSTAGE WILL BE PAID BY ADDRESSEE Cybex International 10 Trotter Drive Medway, MA 02053-9934 III I EFTA01125673  Chapter 1 - Introduction The Cybex 700 Series Cycle Welcome to the Cybex 700 series cycle, the perfect cycle for any health club or other group exercise environment. Durability, ease of use, flexible programming, and group racing capability make the 700R Recumbent Cycle and 700C Cycle (upright) ideal for both individual and partnered workouts. 700R Recumbent Cycle 700C Cycle Page 1-1 EFTA01125674  Cybex 700C Cycle and 700R Recumbent Owner's Manual Features include: • Simple to Use: Start pedaling to activate the console. The 700 series cycle leads you through the simple steps to start a workout. Or, with "get on and go" operation, just start pedaling without having to enter any workout information. • Continuous Performance Monitoring: The convenient, easy-to-read console shows the progress of the workout-distance, speed, calories burned, and more. • Built-in Workout Profiles: Six standard workouts offer combinations of calorie burning, strength training, and endurance training to satisfy almost everyone. • Programmable: Cyclers who want a specific workout profile that's not included in the standard set can create their own. • Calorie Goals: Tell the 700 series cycle how long you want to work out and how many calories you want to burn, and it will set the optimum workout level for you. • Optional Heart Rate Programs: With its optional heart rate monitor, you can program a workout to reach and keep you at your optimal heart rate. • Group Races: Connect up to eight cycles, and have your riders compete against each other. • Setup Mode: You can change the default settings and limits to match the way you want to operate. So, the 700 series cycle is ideal for: • Someone who's never used a cycle before uses manual mode, choosing a gear and pedaling speed to match what he or she can do. • Regular exercisers who want to push themselves can use the standard programs to increase strength and endurance. • Serious athletes who know their abilities and needs can custom-tailor the exact workouts they want. Page 1-2 EFTA01125675  CHAPTER 2 - Assembly and Setup This chapter describes how to unpack and assemble your 700 series cycle and how to network cycles if you want to be able to use the group race feature, and how to use the setup mode to configure the cycle for your situation. Assembly Overview It's easy to assemble the 700C Cycle (upright) and 700R Recumbent - it will probably take about 45 minutes. You need these common tools: • 3/16" Hex (Allen) wrench • 7/16" Wrench or socket wrench and ratchet • #2 Phillips screwdriver • 12 / " Box-end or open-end wrench (if you have the optional Polar heart rate monitor for the 700R Recumbent) Here's an overview of the steps in the assembly: 1. Unpack your 700 series cycle and make sure you have all the parts. 2. Follow the detailed assembly instructions. There are separate sections on assembling the 700C Cycle and 700R Recumbent Cycle. 3. If you choose to, plug in your cycle. 4. If you have more than one 700 series cycle, connect the communications ports to allow group racing. Unpacking Your 700 Series Cycle Use the 7/16" socket or wrench to remove the brackets holding the chassis feet to the pallet. Remove all the other parts from the shipping carton. Make sure you have all the parts by checking against the parts list in the next section. Page 2-1 EFTA01125676  Cybex 700C Cycle and 700R Recumbent Owner's Manual Assembling the 700R Recumbent Cycle Parts List for the 700R Recumbent Cycle The following parts are included with 700R Recumbent Cycle: Part# Qty Description LT-03151 1 Owner's Manual HX-00438 1 Wrench, 3/16 Hex Key HS-13948 3 5/16-18 x 3/8" Cap Screw HS-41107 4 5/16-18 x 1-1/2" Cap Screw HS-41109 7 #10-24 x 3/4" Screw PL-51670 1 Water Bottle Holder HW-53018 7 Lock Washer AX-61026 1 Termination Plug AW-61033 1 Communications Cable AX-61309 1 Seat Back Assembly AX-62014 1 Display Upright Varies 1 Configuration Kit Varies 1 Display Console Varies 1 Main Chassis Base Please refer to Figure 1 (shown below) for "Attach Seat Back Assembly" and "Attach the Display Upright" sections listed on the next page. Figure 1 Page 2-2 EFTA01125677  Cybex 700C Cycle and 700R Recumbent Owner's Manual Attaching the Seat Back Assembly As shown in Figure 1 on the previous page, attach the seat back assembly (2) to the seat shuttle with four 5/16 x 1-1/2 button-head cap screws (9) and lock washers (12), using a 3/16" hex wrench. If you have difficulty aligning the screws, loosen the four button-head cap screws on the back of the seat. Attach seat supports to the seat shuttle and fully tighten, then tighten screws on the seat back. Attaching the Display Upright All of the cable connections are shown in detail A of Figure 1. Connect the two ends of the ribbon cable (5 and 6) which emerge from the cycle base and the display upright (3). Connect the ends of the Polar cable (4 and 11) or the CardioTouch cable (7 and 10), if applicable. To help support the display upright, move the seat forward and rest the handlebar of the upright on the seat. Loosen the top cover screw (see detail A). Feed excess cable into the upright. Lift the display upright and slide it down over the neck, taking care not to pinch the ribbon cable. Fasten the display upright using three 5/16-18 x 3/8" button-head cap screws (8) and lock washers (12). Tighten the top cover screw at the front of the cycle. Attaching the Display Console As shown in Figure 2, remove the display console (3) from the configuration kit. Attach the rib- bon cable (7) from the display upright to the back of the display board. The connector is keyed so you cannot insert it backwards. Attach the green ground cable (8) to the single flat connector next to the ribbon cable connector. Make sure the cables are firmly connected before continuing. Figure 2 Page 2-3 EFTA01125678  Cybex 700C Cycle and 700R Recumbent Owner's Manual V If you have the CardioTouch or Polar heart rate monitor option, attach the heart rate monitor cable to the back of the console. See Figure 2, detail A. Use the four Phillips-head screws (10) from the configuration kit to attach the display console to the console back-plate. See Figure 2. Attach the water bottle holder to the back plate using three screws. Important: if you choose not to install the water bottle holder, you must still screw the three screws into the open holes in the back plate to protect the electronics from the environment. Installing the Optional Polar Heart Rate Receiver Remove the plate at the rear of the cycle (3). Plug the cable, already inside the seat rail, into the Polar receiver (2). Loosen the 12 / " nut (4) on inside of seat rail, and slide the Polar receiver bracket onto the bolt (8) shaft. Tighten the nut to secure the bracket, and replace the rear plate (3). Figure 3 Page 2-4 EFTA01125679  Cybex 700C Cycle and 700R Recumbent Owner's Manual Assembling the 700C Cycle (Upright) Parts List for the 700C Cycle Part# Qty Description LT-03151 1 Owner's Manual HX-00438 1 Wrench, 3/16 Hex Key HS-41109 9 #10-24 x 1/2" Screw HS-41072 4 5/16-18 x 3/4" Button Head Screw HS-41126 3 5/16-x 1" Button Head Screw PL-51670 1 Water Bottle Holder HW-53018 7 5/16" Split Lock Washer AX-61026 1 Termination Plug AW-61033 1 Communications Cable AX-61351 1 Handlebar (no CardioTouch) or AF-61434 1 Handlebar (for CardioTouch) AX-61423 1 CardioTouch Handlebar (optional) AX-70387 1 Display Upright Varies 1 Configuration Kit Varies 1 Display Console Varies 1 Main Chassis Base Attaching the Display Upright See Figure 4 (located on the next page) for this step. Lay the display upright on the ground and plug the ribbon cable from the upright to the ribbon cable in the chassis. Tuck the cables inside the chassis upright tube to make sure they don't get pinched when you attach the upright. Slide the upright down over the upright on the chassis. Using a 3/16" hex wrench, secure them with three 5/16" by 1" button-head screws (HS-41126) and washers (HW-53018). NOTE: Do not overtighten the screws for attaching the upright tube. The screws should be tightened only enough to securely attach the upright tube without movement. Stand up the chassis/display upright combination. Page 2-5 EFTA01125680  Cybex 700C Cycle and 700R Recumbent Owner's Manual Figure 4 If Your Cycle Has a CardioTouch Heart Rate Monitor Remove the upper three round plugs from the display upright. Feed the cable from the CardioTouch handlebars through the large hole in the display upright until it emerges through the hole in the display console mounting plate. Attach the handlebars to the display upright with two 1/2" screws (HS-41006). See Figure 5. Figure 5 Page 2-6 EFTA01125681  Cybex 700C Cycle and 700R Recumbent Owner's Manual If Your Cycle Has a Polar Heart Rate Receiver Remove the lower three round plugs from the display upright. Find the Polar cable in the configuration kit (it's the short cable with small brown connectors on each end). Feed the unlabeled end of the cable through the largest of the three holes until it emerges through the hole in the display console mounting plate. The end with the "POLAR" label should stick out of the lower part of the display upright. Plug the "POLAR" end of the cable into the receiver module. Push the cable and connector into the frame hole so the receiver module rests against the display upright. Attach the receiver to the upright with the two provided screws. Attaching the Handlebars As shown in Figure 4, detail A, use the 3/16" hex wrench to attach the handlebar to the console back-plate with four 5/16" button-head screws (HS-41072) and lock washers (HW-53018). If you have the CardioTouch option, the screws also go through the CardioTouch handlebars. Attaching the Display Console Remove the display console from the configuration kit. Attach the ribbon cable from the display upright to the back of the display board. The connector is keyed so you cannot insert it backwards. Attach the green ground cable to the single flat connector next to the ribbon cable connector. Make sure the cables are firmly connected before continuing. See Figure 6. v Ifheart you have the CardioTouch or Polar rate monitor option, attach the heart rate monitor cable to the back of the console. Figure 6 Use the four Phillips-head screws (HS-41006) to attach the display console to the console back-plate. See Figure 7. Attach the water bottle holder to the back plate using three screws (HS-41006). Important: if you choose not to install the water bottle holder, you must still screw the three screws into the back plate to protect the electronics from the environment. Figure 7 Page 2-7 EFTA01125682  Cybex 700C Cycle and 700R Recumbent Owner's Manual Plugging in Your 700 Series Cycle Because of its alternator design, you do not need to plug the 700C Cycle and 700R Recumbent Cycle into a wall socket; it generates all the electricity it needs from the power of your pedaling. An optional power adapter (part number TR-13018 for 110y; TR-13019 for 220V) lets you plug the 700C Cycle and 700R Recumbent Cycle in if you want; this makes some features easier to use. Simply plug the adapter into the outlet on the front (wheel side) of the cycle. There is no power switch; you may unplug the adapter to turn off the display (normally you can leave it on all the time). Connecting Cycles for Racing The 700 series cycle offers a group race feature, where two to eight users compete against each other. To use this feature, you need to use the telephone-style SmartLink cables to attach the cycles. You can link up to eight cycles in this manner: 1. Each 700 series cycle is shipped with a termination plug already inserted in one of the communications sockets. You may need to remove this plug Figure 8 before making the connections described below. 2. Place a termination plug in the left socket of the first cycle. Run a SmartLink cable from the right socket on that cycle to the left socket on the second. 3. Run another cable from the right socket on the second cycle to the left socket on the third. See the dotted lines on Figure 8. 4. Continue in this way until you reach the last cycle. Place a termination plug in the right socket of the last cycle. While the SmartLink cables look like standard telephone cables, their internal wiring is different. You cannot use telephone cables to connect the cycles; you must use SmartLink cables. Page 2-8 EFTA01125683  Cybex 700C Cycle and 700R Recumbent Owner's Manual Setting Options The 700 series cycle offers an easy-to-access setup menu to let you match the cycle's default settings and limits to your users' needs and the way you want to run your facility. You can set the maximum workout length, the language and measurement units used on the display, and more. To set options: 1. Enter setup mode by holding down the Switch Display key while you start pedaling to activate the console. You must keep pedaling while you change the settings. 2. The first option shown is Language. For each of the following settings, use the up and down arrows to choose the value you want, then press Enter to move on to the next option. • Language: Choose between USA English, English + Metric, French, Swedish, German, and Spanish. The rest of the prompts will display in the language you choose. • Maximum Workout Time: The longest time a user is allowed to set for his or her workout. The original setting is 30 minutes. You can change this to up to the absolute maximum of 60 minutes. • First Workout Time: This is the default time shown when a user begins a workout. The factory setting is 20 minutes; you can set this to up to the Maximum Workout Time. • Time-out: How long the cycle remembers workout information after a workout, or if someone stops during a workout. You can set this to 30 seconds, one minute, or two minutes. You can also choose to have no time-out; the cycle will remember the information until someone starts a new workout. The time-out setting is used only if you have the 700 series cycle plugged in! If you are using pedaling power to operate the console, the 700C Cycle and the 700R Recumbent Cycle can remember workout information only for about 10 seconds after someone stops pedaling. • Always Prompt or Get On and Go: If you choose "Get On and Go," a user can get on the 700 series cycle and start a manual workout without entering any workout information. The default is "Always Prompt." When a user chooses "Get On and Go" operation, the 700C Cycle and 700R Recumbent Cycle uses the default workout length (the one set as "First Workout Time"). Page 2-9 EFTA01125684  Cybex 700C Cycle and 700R Recumbent Owner's Manual • Announce Races (Smart Link mode): When someone else is starting a group race, should it be announced on this cycle if the cycle isn't being used? Choose Yes or No. See Chapter 4 for information on group races. • Upload status (CSAFE mode): Toggles upload status on and off. • Key Beep: Should the console keys beep when pressed? Choose Yes or No • Smartlink or CSAFE: choose the desired communications mode. 3. When you're done setting options, press the Clear key twice to save your settings and leave setup mode. If you decide not to change the settings, stop pedaling and let the console turn off without leaving setup mode. All settings keep their previous values. Page 2-10 EFTA01125685  Chapter 3 - Let's Ride So far, we've discussed what the club or facility owner needs to do to get the cycle ready to use. This chapter describes how to use it; what each exerciser needs to do to get the most out of his or her workout. Overview This is how you work out on the 700C Cycle and 700R Recumbent Cycle: 1. Get on and start pedaling to activate the console. 2. Select manual mode, a program, or one of the advanced features. 3. Enter how long you want to work out. 4. Press Start. 5. Choose your effort level. 6. Enjoy your workout! During your workout, watch your progress on the console; if you want, you can change the pedaling resistance or program at any time. When you're done, the 700C Cycle and 700R Recumbent Cycle shows statistics about your workout: total distance pedaled, calories burned, and more. The rest of this chapter tells you more about your choices at each of these steps. The advanced features are discussed in Chapter 4. Before You Start To get the most out of a 700 series cycle workout, be sure to follow these general exercise rules: • Check with your doctor before starting any new exercise program. • Wear comfortable workout clothing. • Drink plenty of water or other fluids before, during, and after exercising. • Stay loose and relaxed while working out. • If you start to hurt, stop pedaling. When pedaling, you should have a smooth, even stroke, using both legs equally. Adjust the seat so your knees are still slightly bent at full extension. Page 3-1 EFTA01125686  Cybex 700C Cycle and 700R Recumbent Cycle Owner's Manual To adjust the 700C Cycle (upright) seat: (1) Pull the adjust pin out and allow the seat to drop to the lowest position. (2) Place your feet in the pedals and stand up above the seat. (3) Grasping the "horn" of the seat, pull the seat up underneath you, allowing the ratcheting adjust mechanism to lock into the correct position. To adjust the 700R Recumbent Cycle seat, use the handle under the right side of the seat. For best results, pedal at 64 RPM or faster. If you have the built-in CardioTouchTm heart rate monitor, you must keep your hands on the handles to get a heart rate reading on the display. Bicycle Mode and Exercise Mode The 700 series cycle offers two types of controlled resistance to give you your choice of workout. In manual mode or during a race, the 700C Cycle and 700R Recumbent Cycle is in bicycle mode; during a program (including custom and heart rate programs), it is in exercise mode. • Bicycle mode simulates riding a real bicycle across level ground. You choose from 21 gear settings; at higher settings, there is more resistance (it's harder to pedal), but you go farther for every pedal revolution. At any given setting, you can do more work by pedaling faster. You can reach the highest work level only at high pedaling speeds. Higher speeds require much more work than lower: 20 mph, for example, takes three times as much effort as 10 mph. At high speeds, you can stop pedaling temporarily and "coast," just as on a real bicycle. • In exercise mode, the level you set determines the amount of work you do when you pedal. If you change your pedaling speed, the 700C Cycle and 700R Recumbent Cycle adjusts the resistance so you are doing the same amount of work. If you want to do more or less work, you change the setting, not your pedaling speed. This lets the 700C Cycle and 700R Recumbent Cycle control the amount of work you are doing at any time, so you get the maximum benefit from the various programs. If you slow your pedaling speed below 64 RPM, the 700C Cycle and 700R Recumbent Cycle decreases the resistance (and workload). This is necessary so you can begin pedaling from a stop. In summary: In manual mode and during races, you are in bicycle mode: changing the level setting changes the resistance on the pedals, just like shifting gears on a real cycle. During programs, you are in exercise mode: changing the level changes your total workload; the 700C Cycle and 700R Recumbent Cycle adjusts the resistance on the pedals to keep the work constant as you change pedaling speeds. Your Workout There are two basic ways to use the 700C Cycle and 700R Recumbent Cycle: In manual mode or using one of the preset workout programs. The following sections tell you how to use each of these modes. The advanced features (races and goal setting) are covered in Chapter 4. Page 3-2 EFTA01125687  Cybex 700C Cycle and 700R Recumbent Cycle Owner's Manual All instructions on using the 700C Cycle and 700R Recumbent Cycle assume you are using the cycle's alternator feature: the cycle is not plugged into the wall; it uses the power generated by pedaling to light the console. If you do have the cycle plugged in, you don't have to start pedaling before choosing a workout mode, and the length of time it remembers information if you pause or after a workout is determined by the time-out setting, as described in Chapter 2. Manual Mode In manual mode, you tell the 700C Cycle and 700R Recumbent Cycle how long you want to work out; you can adjust your pedaling speed and level ("gear") at any time during the workout. Follow these steps: 1. Get on the 700 series cycle and start pedaling to activate the console. t If your 700C Cycle and 700R Recumbent Cycle is set for "Get On and Go" a operation, the cycle will automatically go into manual mode and use the default work- out length. To change the length, press Clear twice, then continue with step 2. 2. Press the Manual program key. If you press a key somewhere else on the console, an arrow will point toward the program keys, instructing you to select one. 3. The display will show the default workout length. You can change this using the up and down arrow keys, or use the keypad to type the Manual key number of minutes you want to work min out. If you try to enter a time longer ma 0 than the maximum for the 700C con Cycle and 700R Recumbent Cycle, ••••••.••••••.14 B it won't accept your entry. 4. Press Start. 5. Select the effort level you want by pressing the up or down arrow. If you hold the key down, the setting will continue to change. Pick a level that gives you a good workout at a comfortable pedaling speed without causing pain. You can adjust the level at any point in your workout - if you feel like you're straining, decrease the level to make it easier to pedal. Remember, you're in bicycle mode during a manual workout; setting a new level changes the resistance on the pedals. During your workout, the console shows your progress and statistics about your work- out. For details about these displays, see the section "The Workout Display," later in this chapter. You can change from manual mode to one of the programmed workouts or an advanced feature program, such as a race, during your workout. Just press the key for the program you want, then follow the instructions elsewhere in this manual. Page 3-3 EFTA01125688  Cybex 700C Cycle and 700R Recumbent Cycle Owner's Manual If you need to pause during a workout, the cycle will remember your workout information for about 10 seconds. If you stop for longer than this, the 700C Cycle and 700R Recumbent Cycle loses the information, and you'll have to start a new workout. When you finish, you see a workout summary giving the total distance you pedaled, calories burned, and more. See "The Workout Display," later in this chapter, for a description. Using the Preset Programs The 700C Cycle and 700R Recumbent Cycle includes six preset workout profiles you can choose from. These profiles vary the cycle level at set intervals to maximize either fat burning, strength training, or endurance building. During a program, the 700C Cycle and 700R Recumbent Cycle is in exercise mode; if you change your pedaling speed, it varies the resist- ance to keep your workload at the same effort level for that part of the program. If you have the heart rate option, there are eight workout profiles. The heart rate programs are described in chapter five. 1. Get on the 700 series cycle and start pedaling heel'&a • iamillaid • as • 04. to activate the console. Amman • 11•••••••• • ••••• • low • P•or •••• 2. Press the key for the program you want. If you press a key somewhere else on the console, an arrow will point toward the program keys, instructing you to select one. O 00 The graphs on the program keys show a ININIM O 130 "profile" of each workout. The higher bars INS IM coo Sue 0 Ole indicate higher workloads. Each program begins with a warm-up and ends with a Program keys cool-down period; as you can see, the middle sections vary according to the type of workout. L-5 If your 700 series cycle is set for "get on and go" operation, to use the default workout length, just get on the cycle and start pedaling, then press the program key. If you want to set the workout length, start pedaling, press Clear twice, then continue with step 2. 3. The display will show the default workout length. You can change this using the up and down arrow keys, or use the keypad to type the number of minutes you want to work out. If you try to enter a time longer than the maximum for the 700C Cycle and 700R Recumbent Cycle, it won't accept your entry. Press Enter. When you change the length of a program, the 700C Cycle and 700R Recumbent Cycle intelligently adjusts the program's profile to match your setting. For the top fat burning program and both strength programs, it adds or removes repetitions of the center section; for the bottom fat burning and the endurance workouts, it increases or decreases the length of the center section. The warm-up and cool-down periods stay the same. If you set the workout length to five minutes, you do just the warm-up and cool-down. Page 3-4 EFTA01125689  Cybex 700C Cycle and 700R Recumbent Cycle Owner's Manual 4. Press Start. 5. Select the effort level you want by pressing the up or down arrow (if you hold the key down, the setting will continue to change). This adjusts the entire program up or down. Pick a setting that gives you a comfortable workout, without causing pain at the hardest parts of the program. You can adjust the level at any point in your workout-if you feel like you're straining, lower the level to decrease the effort needed. While you're pedaling, the console shows your progress and statistics about your workout. For details about these displays, see the section "The Workout Display," later in this chapter. You can change to manual mode, another program, or an advanced feature program, such as a race, during your workout. Just press the key for the program you want, then follow the instructions elsewhere in this manual. If you need to pause during a workout, the cycle will remember your workout information for about 10 seconds. If you stop for longer than this, the 700C Cycle and 700R Recumbent Cycle loses the information, and you'll have to start a new workout. When you finish, you see a workout summary giving the total distance traveled, calories burned, and more. See "The Workout Display," later in this chapter, for a description. The Workout Display During your workout, the 700C Cycle and 700R Recumbent Cycle console keeps you continu- ously updated about your progress. Three areas of the screen show different types of information: • The four Progress Indicators at the top of the console show up to eight categories of information. At the beginning of a workout the four top categories are shown. Pressing the Switch Display button at the right of the fields switches between categories; the lights over and under each field indicate which information is currently displayed. If you hold down Switch Display for half a second, the fields will alternate between displays every five seconds. The top four categories are: Elapsed Time How long you've cycled so far. Calories Burned The number of calories you've burned in this workout. RPM Your current revolutions per minute. Heart Rate Your current heart rate in beats per minute. This is available only if you have the heart rate monitor option. Page 3-5 EFTA01125690  Cybex 700C Cycle and 700R Recumbent Cycle Owner's Manual Progress Indicators Switch Display key Workout Graph Programs OM 0 Speedometer MMIE3 • Manual 000 O ESIMIMS - ;1- Ma 0 Stall Enter 461.8•1•00SPOS lbw NSA CM BO 0110 insevideeta” COS altOMOS. Syledolit bat V The four bottom categories are: Time Remaining The time left in your workout. Calories/Hour How fast you're burning calories-the number of calories you'll burn in an hour-long workout if you maintain your current pace for the entire time. Distance In miles or kilometers. This is based on the power required by an average cyclist on a road cycle on a level surface. Level The current speed setting for the cycle. In bicycle mode, this is the gear: the amount of resistance on the pedals; in exercise mode, it's a measure of the work you're performing. • The Workout Graph in the middle of the console uses columns of lights to show the progress of your workout. In manual mode, each column represents 1/15th of your workout and shows the highest speed you reached in that period. In a program, the Workout Graph shows a detailed view of the current portion of your workout: each column of lights represents a 15 second segment, so the entire display covers 3 minutes and 45 seconds. The height of the columns shows the relative level (power required); the blinking column is where you are right now. As you go through your workout, the blinking column moves slowly from left to right; when it reaches the right- most column, your workout is almost over. For example: Page 3-6 EFTA01125691  Cybex 700C Cycle and 700R Recumbent Cycle Owner's Manual • O • • • • • • • O • • • • • • • • • • • O • • • • • • • • • • • • O • • • • • • • • • • • • • • O • • • • • • • • • • • • • • O • • • • • • • The blinking column (shown as empty circles) indicates the workout is approximately half over. The power required will stay the same for the next 90 seconds (six columns), then decrease. • The Speedometer field to the right of the Workout Graph shows your current speed, in miles or kilometers per hour. As with the distance traveled, this is calculated based on the power required by an average cyclist on a road cycle on a level surface Workout Summary If you keep pedaling to keep the console lit after