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Table of Contents
1 - Quick Start 2 - Riding Your 3 - The Display
Bike
It’s easy to use your Describes each key
Basic operation of
new bike. and data display
everything except the
feature.
console.
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4 - Manual and 5 - Heart Rate 6 - Creating an
Pre-Set Programs Control Exercise Plan
Details on basic Foolproof heart rate
Advice on using your
exercise modes. feedback workouts.
bike in a rewarding
exercise program.
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chapter one Quick Start In This Chapter: Just Get on and Ride! Starting Up Change Workouts Any Time You Want Pausing Your Workout Change the Data Display CHAPTER 1: Quick Start CHAPTER 2: Riding Your Bike CHAPTER 3: The Display CHAPTER 4: Manual and Pre-Set Programs CHAPTER 5: Heart Rate Control CHAPTER 6: Designing an Exercise Program CHAPTER 7: Care and Maintenance CHAPTER 8: Important Safety Instructions CHAPTER 9: Bike Specifications Z7 Bike Owner’s Guide 3
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QUICK START Just Get on and Ride! QUICK START The best way to learn to use the Z7 Bike is to keep pressing JUST GET ON keys to see what happens — explore it at your own pace. AND RIDE! Begin pedaling. STARTING UP The display will wake up and prompt for your weight, workout selection, and workout time. Enter your workout parameters and press , or immediately press for a quick start into a manual workout. CHANGE At any time during your workout, change workouts by pressing a program key. WORK
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chapter two Riding Your Bike In This Chapter: Getting Comfortable Using Your Heart Rate to Exercise Using the Chest Strap Using Contact Heart Rate Getting the Best Results Possible CHAPTER 1: Quick Start CHAPTER 2: Riding Your Bike CHAPTER 3: The Display CHAPTER 4: Manual and Pre-Set Programs CHAPTER 5: Heart Rate Control CHAPTER 6: Creating an Exercise Plan CHAPTER 7: Care and Maintenance CHAPTER 8: Important Safety Instructions CHAPTER 9: Bike Specifications Z7 Bike Owner’s Guide 7
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RIDING YOUR BIKE Getting Comfortable RIDING YOUR BIKE Set your weight before every workout. This SETTING YOUR Variations in human allows the Z7 Bike to control your workout WEIGHT exercise efficiency are more effectively. another potential source of error, with The body weight setting does not affect the differences of plus or calorie expenditure calculation. Unlike minus 10% common treadmills or other weight-bearing in the population. exercises, calories burned during exercise biking does not
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Riding Efficiently and Comfortably RIDING YOUR BIKE FOOT POSITION 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. Riders are encouraged to be as efficient as possible, but use your own judgement in the comfort/efficiency tradeoff. Most riders will find a comfort/efficiency sweet spot at a PEDAL pedal cadence around 80 rpm. More serious riders desiring CADENCE maximum perf
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RIDING YOUR BIKE Monitoring Your Heart Rate RIDING YOUR BIKE The Z7 Bike has two ways of monitoring your heart rate: MONITORING YOUR HEART ...By using a chest strap that transmits your heart rate to the RATE bike via radio... ...or by using the metal contact heart rate pads on the handlebars. Upright HRC Pads Recumbent HRC Pads Although your bike functions fine without using the heart rate monitoring feature, this kind of monitoring gives you valuable feedback on your effort level. Chest str
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Using The Chest Strap Monitor RIDING YOUR BIKE When you wear a Polar® or compatible transmitter strap, the CHEST STRAP bike will display your heart rate as a digital beats-per-minute HEART RATE (bpm) readout. MONITORING The transmitter strap should be worn Examples of Heart Rates directly against your skin, about one Found in Daily Life inch below the pectoral muscles/breast An average 30-year-old line (see picture below). Women should might have a resting heart be careful to place the transmit
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RIDING YOUR BIKE Contact Heart Rate RIDING YOUR BIKE The contact heart rate system lets you monitor your heart rate CONTACT without wearing a strap. HEART RATE (CHR) Gently grasp the contact heart rate pads as shown below. A Note on CHR Accuracy CHR monitoring may be a bit less accurate than a chest strap, since the heart rate signals are much stronger at the When the system detects your hands, a chest. red heart will appear in the Heart Rate About 5% of the popula- field of the data display a
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For Best Results RIDING YOUR BIKE 1. Exercise with smooth body motions. Avoid excessive body FOR BEST motion, especially in your arms and upper body. RESULTS: 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. When using a Heart Rate Control (HRC) workout, it is best to use chest strap monitoring. These workou
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chapter three The Display In This Chapter: Your Display The Upper Panel The Lower Panel CHAPTER 1: Quick Start CHAPTER 2: Riding Your Bike CHAPTER 3: The Display CHAPTER 4: Manual and Pre-Set Programs CHAPTER 5: Heart Rate Control CHAPTER 6: Creating an Exercise Plan CHAPTER 7: Care and Maintenance CHAPTER 8: Important Safety Instructions CHAPTER 9: Bike Specifications Z7 Bike Owner’s Guide 17
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THE DISPLAY Your Display THE DISPLAY The bike display has two jobs: to let you control the bike YOUR DISPLAY 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. You can monitor eight different kinds of physiological data, and your workout progress is tracked graphically with the center matrix display 19 Z7 Bike Owner’s Guide
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The Upper Panel THE DISPLAY 20 Z7 Bike Owner’s Guide THE DISPLAY Watts: The amount of mechanical power the bike is receiving from Time: The amount of time Distance: An estimate your exercise. This is not the same of how far you would remaining in your workout. as the amount of power your body If you press , this have traveled on an is using, since the average person becomes elapsed time: how outdoor road bike.* is only about 20% efficient at long you've been working generating mechanical power.
