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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 Z5 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 Z5 Bike is to keep pressing JUST GET ON keys to see what happens — explore it at your own pace. AND RIDE! REMEMBER: the bike must be plugged into a wall outlet using the supplied wall transformer. The power input jack is located on the lower right side of the bike. Begin pedaling. STARTING UP The display will wake up and prompt for your weight, workout selection, and workout time. Enter your workout parameters and
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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 Z5 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 Z5 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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Using Your Heart Rate During Exercise 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 p
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RIDING YOUR BIKE Using the Chest Strap RIDING YOUR BIKE The Z5 Bike can monitor your heart rate using a chest strap MONITORING that transmits your heart rate to the bike via radio. YOUR HEART RATE 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 strap monitoring also allows you to use Heart Rate Control, which is the most advanced exercise control system available. 11 Z5 Bike Owner’
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Getting the Best Results Possible 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 Found in Daily Life directly against your skin, about one inch below the pectoral muscles/breast An average 30-year-old line (see picture below). Women should might have a resting heart rate, when sitting totally b
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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 Z5 Bike Owner’s Guide 15
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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 17 Z5 Bike Owner’s Guide
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The Upper Panel THE DISPLAY 18 Z5 Bike Owner’s Guide THE DISPLAY Watts: The amount of mechanical power the bike is receiving from Distance: An estimate Time: The amount of time your exercise. This is not the same of how far you would remaining in your workout. as the amount of power your body have traveled on an If you press , this is using, since the average person outdoor road bike.* becomes elapsed time: how is only about 20% efficient at long you've been working generating mechanical power.
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THE DISPLAY The Lower Panel THE DISPLAY 19 Z5 Bike Owner’s Guide Pre-set Programs: Selects Heart Rate Control: desired program profile. Selects Constant Heart Rate Control. If already in a workout, selects Cruise Control HRC. Numeric: Used for Random: Generates data entry in workout a different program setup. During a profile each time workout, used to change workload by entering a numeric value and pressing . Start: Starts a workout Clear: Zeros-out current data entry. Enter: Accepts the curren
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