Page 3 - Just Get on and Ride!; chapter one; Z 5 B i k e O w n e r ’ s G u i d e
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 one Z 5 B i k e O w n e r ’ s G u i d e 3 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set ...
Page 5 - UICK
Just Get on and Ride! Q UICK S TART Z 5 B i k e O w n e r ’ s G u i d e 5 Q UICK S TART J UST G ET ON AND R IDE ! S TARTING U P P AUSING Y OUR W ORKOUT C HANGE W ORKOUTS A T A NY T IME C HANGE THE D ATA D ISPLAY The best way to learn to use the Z5 Bike is to keep pressingkeys to see what happens — e...
Page 7 - Getting Comfortable; 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 two Z 5 B i k e O w n e r ’ s G u i d e 7 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HA...
Page 10 - Using Your Heart Rate During Exercise; REATHING
Z 5 B i k e O w n e r ’ s G u i d e Using Your Heart Rate During Exercise R IDING Y OUR B IKE 10 R IDING Y OUR B IKE Riders are most efficient if theyplace the ball of their foot in thecenter of the pedal. Other riders are morecomfortable if the arch of theirfoot is against the pedal. Ridersare enco...
Page 11 - Using the Chest Strap; ONITORING
Using the Chest Strap R IDING Y OUR B IKE Z 5 B i k e O w n e r ’ s G u i d e 11 R IDING Y OUR B IKE The Z5 Bike can monitor your heart rate using a chest strapthat transmits your heart rate to the bike via radio. Although your bike functions fine without using the heart ratemonitoring feature, this...
Page 12 - Getting the Best Results Possible; HEST
Z 5 B i k e O w n e r ’ s G u i d e Getting the Best Results Possible R IDING Y OUR B IKE 12 R IDING Y OUR B IKE When you wear a Polar® or compatible transmitter strap, thebike will display your heart rate as a digital beats-per-minute(bpm) readout. The transmitter strap should be worndirectly again...
Page 15 - Your Display; chapter three
The Display In This Chapter: Your Display The Upper Panel The Lower Panel chapter three Z 5 B i k e O w n e r ’ s G u i d e 15 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an E...
Page 17 - ISPLA
Your Display T HE D ISPLAY Z 5 B i k e O w n e r ’ s G u i d e 17 T HE D ISPLA Y The bike display has two jobs: to let you control the bikeoperation, and to give you feedback about your workout. Thecontrols are simple and designed to be foolproof; it's hard topress a "wrong" key. You can mon...
Page 18 - The Upper Panel
Z 5 B i k e O w n e r ’ s G u i d e The Upper Panel T HE D ISPLAY 18 T HE D ISPLA Y W or k Le vel: The select ed w ork out le vel. Time: The amount of time remaining in y our w ork out. If y ou press , this becomes elapsed time: ho w long y ou'v e been w orking out so f ar .* Distance: An estimat e ...
Page 19 - The Lower Panel
The Lower Panel T HE D ISPLAY Z 5 B i k e O w n e r ’ s G u i d e 19 T HE D ISPLA Y W or kload: Adjusts w orkload up and do wn. K eys repeat if held do wn. Numeric: Used f or data entr y in w ork out setup. During a w ork out, used t o change w orkload b y ent ering a numeric value and pressing . Cl...
Page 21 - Programs; How These Modes Work; chapter four
Manual and Pre-Set Programs In This Chapter: How These Modes Work Program Profiles How Your Bike Controls Your Workout chapter four Z 5 B i k e O w n e r ’ s G u i d e 21 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-S Set Programs C HAPTER 5...
Page 23 - ANUAL
How These Modes Work M ANUAL AND P RE -S ET P ROGRAMS Z 5 B i k e O w n e r ’ s G u i d e 23 Manual control mode changes workload in 10-watt increments.The workload stays the same at any pedal cadence (calledconstant power control) unless you drop below 55 rpm. Below55 rpm, workload is reduced along...
Page 24 - Program Profiles; Weight Loss; ROGRAM
Z 5 B i k e O w n e r ’ s G u i d e Program Profiles M ANUAL AND P RE -S ET P ROGRAMS 24 M ANU AL AND P RE - SET P R OGRAMS C-V Workout Weight Loss P ROGRAM P ROFILES
Page 25 - Hill Interval
Program Profiles M ANUAL AND P RE -S ET P ROGRAMS Z 5 B i k e O w n e r ’ s G u i d e 25 M ANU ALAND P RE -S ET P R OGRAMS Hill Interval
Page 26 - How Your Bike Controls Your Workout; OW THE
Z 5 B i k e O w n e r ’ s G u i d e How Your Bike Controls Your Workout M ANUAL AND P RE -S ET P ROGRAMS 26 The Z5 Bike closely controls how hardyou're working, so that you get just theworkout you're looking for. It does this bykeeping track of both how fast you'repedaling and how hard you're pressi...
Page 29 - Constant HRC; 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 five Z 5 B i k e O w n e r ’ s G u i d e 29 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Man...
Page 31 - ONSTANT; HRC
Constant HRC H EART R ATE C ONTROL Z 5 B i k e O w n e r ’ s G u i d e 31 True's heart rate control (HRC) workout lets the bike monitoryour relative exercise intensity by way of your heart rate, thenautomatically adjust the workload to keep you at your desiredexercise intensity. Your heart rate is a...
Page 32 - HRC Options and Information
Z 5 B i k e O w n e r ’ s G u i d e HRC Options and Information H EART R ATE C ONTROL 32 The Z5 Bike has two 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 minutes. Cr...
Page 33 - Target Heart Rate Chart; ARGET
Target Heart Rate Chart H EART R ATE C ONTROL Z 5 B i k e O w n e r ’ s G u i d e 33 H EART R AT E C ONTR OL T ARGET H EART R ATE C HART
Page 34 - Heart Rate Control Programs; RUISE
Z 5 B i k e O w n e r ’ s G u i d e Heart Rate Control Programs H EART R ATE C ONTROL 34 Constant HRC is the best-known type of HRC, and is theeasiest to use. The bike will gradually raise your heart rate sothat you reach your target within 5 to 7 minutes. Note that as you tire during your workout, ...
Page 35 - Important Points About HRC
Important Points About HRC H EART R ATE C ONTROL Z 5 B i k e O w n e r ’ s G u i d e 35 The heart rate monitor transmitter strap should be wornaccording to the guidelines in Chapter 2 . If the transmitter strap is adjusted or moved while exercising,heart rate monitoring may be temporarily affected. ...
Page 37 - Establishing and Maintaining Fitness; 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. Program Establishing and Maintaining Fitness Weight Management A Sports Training Program chapter six Z 5 B i k e O w n e r ’ s G u i d e 37 C HAPTER 1: Quick Start C HAPTER 2: ...
Page 39 - requency: How Often You Exercise; HAT IS THE
The F.I.T. Concept Defined C REATING AN E XERCISE P LAN Z 5 B i k e O w n e r ’ s G u i d e 39 The workout portion of your exercise program consists ofthree major variables: Frequency, Intensity, and Time. F requency: How Often You Exercise You should exercise three to five times a week to improveyo...
Page 40 - ime: How Long You Exercise
Z 5 B i k e O w n e r ’ s G u i d e More F.I.T. Concept Overview C REATING AN E XERCISE P LAN 40 regular exercise. Never exceed your target heart rate zone.Increase the workload on the bike to raise your heart rate tothe level recommended by your doctor. METs One MET is the amount of energy your bod...
Page 42 - EGINNING
Z 5 B i k e O w n e r ’ s G u i d e Beginning Your F.I.T. Program C REATING AN E XERCISE P LAN 42 In addition to monitoring your heart rate as you exercise, becertain of how quickly your heart rate recovers. If your heartrate is over 120 beats per minute five minutes after exercising,or is higher th...
Page 45 - Weight Management; ANAGING
Weight Management C REATING AN E XERCISE P LAN Z 5 B i k e O w n e r ’ s G u i d e 45 Consistent aerobic exercise will help you change your bodycomposition by lowering your percentage of body fat. Ifweight loss is a goal, combine an increase in the length ofyour workouts with a moderate decrease in ...
Page 46 - A Sports Training Program; PORTS
Z 5 B i k e O w n e r ’ s G u i d e A Sports Training Program C REATING AN E XERCISE P LAN 46 When you are training to improve strength and performance: Exercise four to five days a week. Alternate exercise days andintervals of hard to very hard exercise with easy to moderateexercise. Exercise for 3...
Page 49 - How to Care for Your Bike; chapter seven
Care and Maintenance In This Chapter: How to Care for Your Bike chapter seven Z 5 B i k e O w n e r ’ s G u i d e 49 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exercise Pl...
Page 51 - Keeping Your Bike Clean; OW TO
Keeping Your Bike Clean C ARE AND M AINTENANCE Z 5 B i k e O w n e r ’ s G u i d e 51 C ARE AND M AINTENANCE Your Z5 Bike doesn't require any routine maintenance, noteven lubrication. Keeping it clean is the most important task. After every workout: Perspiration should be wiped from the control cons...
Page 53 - Review for Your Safety; chapter eight
Important Safety Instructions In This Chapter: Review for Your Safety chapter eight Z 5 B i k e O w n e r ’ s G u i d e 53 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exerc...
Page 59 - Physical Specifications; chapter nine
Bike Specifications In This Chapter: Physical Specifications chapter nine Z 5 B i k e O w n e r ’ s G u i d e 59 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Manual and Pre-Set Programs C HAPTER 5: Heart Rate Control C HAPTER 6: Creating an Exercise Plan C...
Page 61 - PECIFICA
Physical Specifications S PECIFICATIONS Z 5 B i k e O w n e r ’ s G u i d e 61 Workload Range: 30 - 350 watts. Weight: Recumbent: 180 pounds. Upright: 160 pounds. Maximum User Weight: 300 pounds. Workload Control System: Z7: self-generating electromagnetic braking. Z5: electromechanically adjustable...
