Table of Contents 1 - Quick Start 2 - Riding Your Bike 3 - The Display It’s easy to use your new bike. Basic operation of everything except the console. Describes each key and data display feature. page 3 page 7 page 17 4 - Manual and Pre-Set Programs 5 - Heart Rate Control 6 - Creating an Exercise Plan Details on basic exercise modes. Foolproof heart rate feedback workouts. Advice on using your bike in a rewarding exercise program.
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
Just Get on and Ride! QUICK START STARTING UP 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. Begin pedaling. 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 WORKOUTS AT ANY TIME At any time during your workout, change workouts by pressing a program key.
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
Getting Comfortable RIDING YOUR BIKE SETTING YOUR WEIGHT Set your weight before every workout. This allows the Z7 Bike to control your workout more effectively. Variations in human exercise efficiency are another potential source of error, with SEAT ADJUSTMENT UPRIGHT BIKE SEAT ADJUSTMENT Adjust the seat so that when your leg is fully extended with your feet in the pedals, your knee is slightly bent.
Riding Efficiently and Comfortably RIDING YOUR BIKE FOOT POSITION RIDING YOUR BIKE Riders are most efficient if they place the ball of their foot in the center of the pedal. 10 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 cadence around 80 rpm.
Monitoring Your Heart Rate RIDING YOUR BIKE MONITORING YOUR HEART RATE 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... Upright HRC Pads RIDING YOUR BIKE ...or by using the metal contact heart rate pads on the handlebars. 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.
Using The Chest Strap Monitor RIDING YOUR BIKE RIDING YOUR BIKE When you wear a Polar® or compatible transmitter strap, the bike will display your heart rate as a digital beats-per-minute (bpm) readout. The transmitter strap should be worn directly against your skin, about one inch below the pectoral muscles/breast line (see picture below). Women should be careful to place the transmitter below their bra line.
Contact Heart Rate RIDING YOUR BIKE CONTACT HEART RATE (CHR) The contact heart rate system lets you monitor your heart rate without wearing a strap. A Note on CHR Accuracy Gently grasp the contact heart rate pads as shown below. When the system detects your hands, a red heart will appear in the Heart Rate About 5% of the populafield of the data display and will flash in tion cannot be picked up by any CHR system. This time with your heart beat.
For Best Results RIDING YOUR BIKE 1. Exercise with smooth body motions. Avoid excessive body motion, especially in your arms and upper body. RIDING YOUR BIKE 2. Breathe smoothly and regularly, and avoid talking. (Talking will cause unrepresentative heart rate spikes of 5 to 10 bpm.) 14 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.
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
Your Display THE DISPLAY YOUR DISPLAY 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 Bike Owner’s Guide Distance: An estimate of how far you would have traveled on an outdoor road bike.* *Pressing the “Change Display” key switches the readout from the top values to the bottom values and will light up the LEDs of the values now being displayed. If you press and hold the “Change Display” key for one second, the display will enter “Scan Mode” and switch between the two sets of values. RPM: Your pedal cadence. * METs: Your METs rate.* Work Level: The selected workout level.
Z7 Bike Owner’s Guide Start: Starts a workout a different program profile each time up and down. Keys repeat if held down. data entry. Clear: Zeros-out current data entry in workout setup. During a workout, used to change workload by entering a numeric value and pressing . Numeric: Used for Enter: Accepts the current data entry. Selects Constant Heart Rate Control. If already in a workout, selects Cruise Control HRC.
chapter four Manual and Pre-Set Programs In This Chapter: How These Modes Work Program Profiles How Your Bike Controls Your Workout CHAPTER 1: Quick Start CHAPTER 2: Riding Your Bike CHAPTER 3: The Display CHAPTER 4: Manual and Pre-SSet 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 23
How These Modes Work MANUAL AND PRE-SET PROGRAMS MANUAL MODE PRE-SET PROGRAMS 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. Below 55 rpm, workload is reduced along with pedal cadence, to prevent the sensation of the pedals "locking up.
Program Profiles MANUAL AND PRE-SET PROGRAMS PROGRAM PROFILES MANUAL AND PRE-SET PROGRAMS C-V Workout Weight Loss 26 Z7 Bike Owner’s Guide
Program Profiles MANUAL AND PRE-SET PROGRAMS Hill Interval MANUAL AND PRE-SET PROGRAMS Z7 Bike Owner’s Guide 27
How Your Bike Controls Your Workout MANUAL AND PRE-SET PROGRAMS For comfort reasons, if your pedaling speed goes below 55 rpm, the Z7 Bike reduces the resistance on the pedals, so they won't feel like they are MANUAL AND PRE-SET PROGRAMS 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.
chapter five Heart Rate Control In This Chapter: Constant HRC HRC Options and Information Target Heart Rate Chart Heart Rate Control Programs Important Points About HRC 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 31
Constant HRC HEART RATE CONTROL CONSTANT HRC 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. Your heart rate is a good measure of your body's exercise stress level. It reflects differences in your physical condition, how tired you are, the comfort of the workout environment, even your diet and emotional state.
HRC Options and Information HEART RATE CONTROL The Z7 Bike has two types of heart rate control: T YPES OF HRC 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. Cruise Control: while in any program, set your current heart rate as your target by pressing a single key. HEART RATE CONTROL Remember to check with your physician before beginning any exercise program.
Target Heart Rate Chart HEART RATE CONTROL TARGET HEART RATE CHART HEART RATE CONTROL Z7 Bike Owner’s Guide 35
Heart Rate Control Programs HEART RATE CONTROL 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. CONSTANT HRC Note that as you tire during your workout, especially in the last third, workload will usually have to be reduced to keep you at a steady target heart rate. Cruise Control is the simplest way to enter Constant HRC training.
Important Points About HRC HEART RATE CONTROL IMPORTANT POINTS ABOUT HEART RATE CONTROL 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. If communication is lost for 30 seconds, the bike will exit the HRC workout into a manual workout.
chapter six Creating an Exercise Program In This Chapter: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T.
The F.I.T. Concept Defined CREATING AN EXERCISE PLAN The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. Frequency: How Often You Exercise You should exercise three to five times a week to improve your cardiovascular and muscle fitness. Improvements are significantly smaller with less frequent exercise. CREATING AN EXERCISE PLAN WHAT IS THE F.I.T. CONCEPT? Intensity: How Hard You Exercise Intensity of exercise is reflected in your heart rate.
More F.I.T. Concept Overview CREATING AN EXERCISE PLAN CREATING AN EXERCISE PLAN 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. METs One MET is the amount of energy your body uses when you're resting. If a physical activity has an equivalent of six METs, its energy demands are six times that of your resting state.
Utilizing the F.I.T. Concept CREATING AN EXERCISE PLAN 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. YOUR FITNESS PROGRAM You can get valuable fitness benefits from your True Bike. Using the bike regularly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time.
Beginning Your F.I.T. Program CREATING AN EXERCISE PLAN CREATING AN EXERCISE PLAN In addition to monitoring your heart rate as you exercise, be certain of how quickly your heart rate recovers. If your heart rate is over 120 beats per minute five minutes after exercising, or is higher than normal the morning after exercising, your exertion may be too strenuous for your current level of fitness. Reducing the intensity of your workout is recommended.
Your F.I.T. Program Continued CREATING AN EXERCISE PLAN 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. Concentrate on exercising smoothly. CREATING AN EXERCISE PLAN Workout: Brisk and Rhythmic Exercise Cool-Down: Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate.
Establishing and Maintaining Fitness CREATING AN EXERCISE PLAN CREATING AN EXERCISE PLAN 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. ESTABLISHING AEROBIC FITNESS Rest at least two days per week. Try to reach and maintain 60-75 percent of your maximum heart rate with moderate rhythmic exercise. Begin with 12 continuous minutes.
Weight Management CREATING AN EXERCISE PLAN 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. For weight control, how long and how often you exercise is more important than how hard you exercise. CREATING AN EXERCISE PLAN MANAGING WEIGHT Exercise four to five times a week.
A Sports Training Program CREATING AN EXERCISE PLAN CREATING AN EXERCISE PLAN 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. Exercise for 30 minutes or longer. Warning: these strategies are intended for average healthy adults.
chapter seven Care and Maintenance In This Chapter: How to Care for Your Bike 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 51
Keeping Your Bike Clean CARE AND MAINTENANCE HOW TO CARE FOR YOUR BIKE 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. CARE AND MAINTENANCE Weekly: Wipe down your Z7 Bike once a week with a waterdampened soft cloth. On the contact heart rate pads, use a glass cleaning solution.
chapter eight Important Safety Instructions In This Chapter: Review for Your Safety 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 55
Review for Your Safety IMPORTANT SAFETY INFORMATION 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. Do not use if you have an acute cold or fever.
Review for Your Safety IMPORTANT SAFETY INFORMATION 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. Do not use attachments not recommended by the manufacturer. Never drop or insert any object into any opening. IMPORTANT SAFETY INSTRUCTIONS Do not allow animals on or near your exercise bike. Use the exercise bike indoors only.
chapter nine Bike Specifications In This Chapter: Physical Specifications 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 61
Physical Specifications SPECIFICATIONS SPECIFICATIONS 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. Z5: electromechanically adjustable eddy current braking.