TRUE CS8.0 - Manuals

CS8.0 Bikes Owner’s Guide 5 Table of Contents Quick Start ..............................................................................................4 1. Introduction........................................................................................6 2. Riding Your Bike........ ................

Chapter One Introduction In This Chapter: Top Features Fancy Features Basic Features Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter 8: Calorie Goal Workout...

CS8.0 Bikes Owner’s Guide 8 Fancy Features Advanced Custom Programming: Create up to three different program profiles, up to 60 segments long, using any of four different programming methods, including a Record mode. Custom Intervals: Choose your own interval workload and duration. HRC Ultra: Both c...

CS8.0 Bikes Owner’s Guide 9 Three-mode Manual Control: MET-based, bicycle simulation, or 10-watt increments. Four Pre-set Programs: Easy intervals, speed intervals, rolling hills, and one big hill. CSAFE Audio Control: Volume and channel remote control of compatible systems. CSAFE Power: Supply powe...

Riding Your Bike In This Chapter: Workout Basics Riding Form Heart Rate Monitoring Chest Strap Use Contact Heart Rate Use Getting the Most From CHR Chapter Two Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre...

CS8.0 Bikes Owner’s Guide 11 Set your weight before every workout. This allows the CS8.0 bike to control your workout more effectively. See the Personal Power section in Chapter 5 for more information. The body weight setting does not affect the calorie expenditure calculation. Unlike treadmills or ...

CS8.0 Bikes Owner’s Guide 12 Foot Position Pedal Cadence Breathing 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 us...

CS8.0 Bikes Owner’s Guide 13 Monitoring Your Heart Rate The CS8.0 bike has two ways of monitoring your heart rate: 1. By using a chest strap that transmits your heart rate to the bike via radio. 2. By using the metal contact heart rate pads on the handlebars. Although your bike functions fine withou...

CS8.0 Bikes Owner’s Guide 14 Chest Strap Use Chapter Two: Riding Your Bike Chest Strap Heart Rate Monitoring When you wear a Polar or compatible transmitter strap, the bike will display your heart rate as a digital beats-per-minute (bpm) readout. This monitoring is very accurate, typically within on...

CS8.0 Bikes Owner’s Guide 15 Contact Heart Rate Use Chapter Two: Riding Your Bike Contact Heart Rate (CHR) The contact heart rate system lets you monitor your heart rate without wearing a strap. Gently grasp the contact heart rate pads as shown below. When the system detects your hands, the heart ra...

CS8.0 Bikes Owner’s Guide 16 Getting the Most From CHR Chapter Two: Riding Your Bike 1. Exercise with smooth body motions. Avoid excessive body motion, especially in your arms and upper body. 2. Breathe smoothly and regularly, and avoid talking. (Talking will cause unrepresentative heart rate spikes...

The Display In This Chapter: Keypad Layout What the Keys Do Upper Console How to Read Your Display Chapter Three Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Cha...

CS8.0 Bikes Owner’s Guide 19 What the Keys Do Chapter Three: The Display Change Display: Changes data readouts from one set of four to the other set. Press and hold for two seconds to have the sets automatically alternate back and forth every five seconds. , Workload: Adjusts workload higher and low...

CS8.0 Bikes Owner’s Guide 21 Upper Console Chapter Three: The Display Distance: An estimate of how far you would have traveled on an outdoor bike.* Calories: An estimate of your calories burned. This does not include your basal metabolic rate, which is about 72 calories per hour for a 150-pound pers...

CS8.0 Bikes Owner’s Guide 22 How to Read Your Display Chapter Three: The Display Level: In all other workout modes, indicates which workout level is selected. In Bike Mode, indicates which of 21 gears is selected. Time: Shows the amount of time remaining in your workout. If you press , this becomes ...

Workout Setup In This Chapter: Setting Up Your Workout During Your Workout Chapter Four Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter 8: Calorie Goal Work...

Manual Control In This Chapter: Personal Power Fine Control Bike Mode Chapter Five Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter 8: Calorie Goal Workout C...

Pre-Set Workouts In This Chapter: Workout Choices Hill Workout Profiles Interval Workout Profiles How Workout and Segment Levels Affect Mets How Your Weight Affects Workload Custom Intervals Chapter Six Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Set...

CS8.0 Bikes Owner’s Guide 28 Workout Choices Chapter Six: Pre-Set Workouts Hill and Interval Workouts Just like manual control, the hill and interval workouts compensate for different body weights. The two hill workouts are: • Rolling Hills , a series of gently changing workloads. • One Big Hill , w...

CS8.0 Bikes Owner’s Guide 29 Hill Workout Profiles Chapter Six: Pre-Set Workouts Hill Workout Profiles Rolling Hills One Big Hill

CS8.0 Bikes Owner’s Guide 30 Interval Workout Profiles Interval Workout Profiles Chapter Six: Pre-Set Workouts Easy Intervals Sport Intervals

CS8.0 Bikes Owner’s Guide 31 How Workout and Segment Levels Affect METs Chapter Six: Pre-Set Worouts Pr ogra m Le ve l METs Segment Level Six teen d ifferent le vels are a vai lab le t o chan ge th e d iffi cul t y o f a wo rk out . T h e wo rkl o ad i ntens iti es exp an d an d c o ntr ac t d ep en...

CS8.0 Bikes Owner’s Guide 32 Range of Workload Chapter Six: Pre-Set Workout How Workout Levels Affect Range of Workload Note that time of workout is the same (This graph is a figurative representation. Actual workouts differ in composition.) Since interval training is a common type of workout, the C...

Heart Rate Control In This Chapter: Introduction to HRC Types of HRC Constant and Interval HRC Intro to HRC Ultra HRC Ultra Workout Interval HRC Ultra Workout Cruise Control Important Points About HRC Chapter Seven Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4:...

CS8.0 Bikes Owner’s Guide 34 Introduction to HRC Chapter Seven: Heart Rate Control Constant HRC TRUE’s heart rate control (HRC) workouts let the bike monitor your relative exercise intensity by way of your heart rate, then automatically adjust the workload to keep you at your target heart rate and t...

CS8.0 Bikes Owner’s Guide 35 Types of HRC Chapter Seven: Heart Rate Control Types of HRC The CS8.0 bike has five types of heart rate control: • 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 minute...

CS8.0 Bikes Owner’s Guide 36 Constant & Interval HRC Chapter Seven: Heart Rate Control Constant HRC Interval HRC Constant HRC is the most well 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. I...

CS8.0 Bikes Owner’s Guide 37 HRC Ultra Overview Chapter Seven: Heart Rate Control Why Use HRC Ultra Workouts? As mentioned in the Constant HRC section, as you tire in the last third of your workout, your heart rate has a tendency to rise, which Constant HRC addresses by reducing workload. However, e...

CS8.0 Bikes Owner’s Guide 38 HRC Ultra Workout HRC Ultra Workout Chapter Seven: Heart Rate Control % o f M ax H ear t Ra te Unlike Constant and Interval HRC, you don’t pick a target heart rate, but you must enter your age correctly. For the first fifth of your workout time, HRC Ultra tries to increa...

CS8.0 Bikes Owner’s Guide 39 Interval HRC Ultra Workout Chapter Seven: Heart Rate Control Interval HRC Ultra Interval HRC Ultra works similarly to Interval HRC, but the work target heart rates gradually increase through your workout. The first work segment target is 88% HRmax, and the last work segm...

CS8.0 Bikes Owner’s Guide 40 Cruise Control Chapter Seven: Heart Rate Control Cruise Control This is the simplest way to enter Constant HRC training. While in manual or any program you can enter Constant HRC by simply pressing the Heart Rate Control key. Your current heart rate will be set as the ta...

CS8.0 Bikes Owner’s Guide 41 Important Points About HRC Chapter Seven: 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...

Calorie Goal Workout In This Chapter: Calorie Goal Workout Chapter Eight Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter 8: Calorie Goal Workout Chapter 9: ...

CS8.0 Bikes Owner’s Guide 44 Visual Explanation Chapter Eight: Calorie Goal Workout Calorie Goal Workout Graph W atts Time

Designing Your Own Workout In This Chapter: Creating Your Own Workout Custom Workouts Custom Intervals Chapter Nine Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control ...

CS8.0 Bikes Owner’s Guide 48 Custom Workouts Chapter Nine: Designing Your Own Workout Custom Workouts In Depth Scale: simply enter the work level for any number of segments between 1 and 60. The progress display shows you how it is scaling each segment to span the entire workout time. Fixed: for eac...

CS8.0 Bikes Owner’s Guide 49 Custom Intervals Chapter Nine: Designing Your Own Workout Custom Intervals Since interval training is a common type of workout, the CS8.0 console has an extra-easy way to enter a custom interval program. After selecting Custom Intervals with the intervals button , pick t...

Fitness Test In This Chapter: Test Introduction Proper Preparation and Behavior How the Test Works How to Use Your Results Test Specific Issues Chapter Ten Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set...

CS8.0 Bikes Owner’s Guide 52 You should: • Stay as relaxed as possible during the test, breathing smoothly and regularly. • Be dressed in comfortable workout clothes and riding in a room with comfortable air temperature and humidity. You should not: • Eat within three hours prior to testing, but you...

CS8.0 Bikes Owner’s Guide 53 How the Test Works Chapter Ten: Fitness Test How the Test Works The test consists of four three-minute stages. Stage one is a warmup stage. Stages two, three, and four are at ever-increasing workloads, with your heart rate measured during the second and third minute of e...

CS8.0 Bikes Owner’s Guide 54 How to Use Your Results Chapter Ten: Fitness Test How to Use Your Results The best way to use the results of a fitness test is to track your progress in an exercise program. Test yourself about every two weeks, under closely similar conditions. You can also use the resul...

CS8.0 Bikes Owner’s Guide 55 Note that the absolute accuracy of this test is approximately +/- 15% compared to a laboratory maximal test. (See Swain and Leutholtz, Metabolic Calculations , page 63). The results on the CS8.0 bike should be somewhat better since it uses an improved maximum heart rate ...

Medical and Ergometer Mode In This Chapter: What These Modes Do How These Modes are Different Chapter Eleven Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter...

CS8.0 Bikes Owner’s Guide 58 How These Modes are Different Chapter Eleven: Medical and Ergometer Mode How These Modes Are Different Operations Restrictions Setting Pedal RPM Limit The two modes differ in the way they control workload: Ergometer Mode: This emulates a popular cycle ergometer whose wor...

Other Functions In This Chapter: Other Fun Stuff Chapter Twelve Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter 8: Calorie Goal Workout Chapter 9: Designing...

Creating an Exercise Plan In This Chapter: The F.I.T. Concept Defined Utilizing the F.I.T. Concept Beginning Your F.I.T. Program Establishing and Maintaining Fitness Weight Management Sports Training Chapter Thirteen Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter ...

CS8.0 Bikes Owner’s Guide 62 The F.I.T. Concept Defined Chapter Thirteen: Designing an Exercise Program What is the F.I.T. Concept? The workout portion of your exercise program consists of three major variables: Frequency, Intensity, and Time. Frequency: How Often You Exercise You should exercise th...

CS8.0 Bikes Owner’s Guide 63 The F.I.T. Concept Defined Chapter Thirteen: Designing an Exercise Program As your fitness level improves, you will need to increase your workout intensity in order to reach your target heart rate. The first increase may be necessary after two to four weeks of regular ex...

CS8.0 Bikes Owner’s Guide 66 Workout: Brisk and Rhythmic Exercise 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. Coo...

CS8.0 Bikes Owner’s Guide 67 Establishing & Maintaining Fitness Chapter Thirteen: Designing an Exercise Program Establishing Aerobic Fitness Maintaining Aerobic Fitness If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone: Exercise three to five days a w...

CS8.0 Bikes Owner’s Guide 68 Weight Management Chapter Thirteen: Designing an Exercise Program Managing Weight 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 ...

CS8.0 Bikes Owner’s Guide 69 Sports Training 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 strateg...

Setup Mode In This Chapter: Getting Into Setup Mode Customizable Options Odometers Chapter Fourteen Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter 8: Calor...

CS8.0 Bikes Owner’s Guide 72 Customizable Options Chapter Fourteen: Setup Mode CustomizableOptions Language: Currently, only English is supported. Units: English (default) or metric. Maximum Workout Time: From 1 to 98 minutes, and unlimited. Thirty minutes is the default. Default Time: This is the w...

CS8.0 Bikes Owner’s Guide 73 More Custom Options Chapter Fourteen: Setup Mode Default manual: Personal Power-based, or Bicycle Simulation, or Constant Power with 10-watt increments. Sound: Tones are on (default) or off. Happy: Adds Happy Mode under Advanced Options key. CSAFE Enable: Turns on CSAFE ...

Care and Maintenance In This Chapter: How to Care for Your Bike Chapter Fifteen Chapter 1: Introduction Chapter 2: Riding Your Bike Chapter 3: The Display Chapter 4: Workout Setup Chapter 5: Manual Control Chapter 6: Pre-Set Workouts Chapter 7: Heart Rate Control Chapter 8: Calorie Goal Workout Chap...

CS8.0 Bikes Owner’s Guide 76 Your CS8.0 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. Weekly: Wipe down your CS8....

Appendix A Maximum Heart Rate and Target Heart RAte Appendix A

Appendix B Maximal Oxygen Uptake and METs Appendix B

Appendix C Details on How the CS8.0 Bike Controls Your Exercise Intensity Appendix C

Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness Appendix D

Bibliography References and Selected Readings Bibliography