Page 3 - Just Get on and Ride!; chapter one; Z 7 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 7 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 7 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 Z7 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 7 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 - Riding Efficiently and Comfortably; REATHING
Z 7 B i k e O w n e r ’ s G u i d e Riding Efficiently and Comfortably 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 encoura...
Page 11 - Monitoring Your Heart Rate; ONITORING
Monitoring Your Heart Rate R IDING Y OUR B IKE Z 7 B i k e O w n e r ’ s G u i d e 11 R IDING Y OUR B IKE The Z7 Bike has two ways of monitoring your heart rate: ...By using a chest strap that transmits your heart rate to thebike via radio... ...or by using the metal contact heart rate pads on theha...
Page 12 - Using The Chest Strap Monitor; HEST
Z 7 B i k e O w n e r ’ s G u i d e Using The Chest Strap Monitor 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 against y...
Page 13 - Contact Heart Rate; ONTACT
Contact Heart Rate R IDING Y OUR B IKE Z 7 B i k e O w n e r ’ s G u i d e 13 R IDING Y OUR B IKE The contact heart rate system lets you monitor your heart ratewithout wearing a strap. Gently grasp the contact heart rate padsas shown below. When the system detects your hands, ared heart will appear ...
Page 14 - For Best Results; OR
Z 7 B i k e O w n e r ’ s G u i d e For Best Results R IDING Y OUR B IKE 14 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 of 5 t...
Page 17 - Your Display; chapter three
The Display In This Chapter: Your Display The Upper Panel The Lower Panel chapter three Z 7 B i k e O w n e r ’ s G u i d e 17 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 19 - ISPLA
Your Display T HE D ISPLAY Z 7 B i k e O w n e r ’ s G u i d e 19 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 monitor eight diff...
Page 20 - The Upper Panel
Z 7 B i k e O w n e r ’ s G u i d e The Upper Panel T HE D ISPLAY 20 T HE D ISPLA Y W or k Le vel: The select ed w ork out le vel. Distance: An estimat e of ho w f ar y ou w ould ha ve tra veled on an outdoor r oad bik e. * Hear t Rate: In beats per minut e (bpm). * Calories: An estimat e of y our c...
Page 21 - The Lower Panel
The Lower Panel T HE D ISPLAY Z 7 B i k e O w n e r ’ s G u i d e 21 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 23 - 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 7 B i k e O w n e r ’ s G u i d e 23 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 25 - ANUAL
How These Modes Work M ANUAL AND P RE -S ET P ROGRAMS Z 7 B i k e O w n e r ’ s G u i d e 25 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 26 - Program Profiles; Weight Loss; ROGRAM
Z 7 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 26 M ANU AL AND P RE - SET P R OGRAMS C-V Workout Weight Loss P ROGRAM P ROFILES
Page 27 - Hill Interval
Program Profiles M ANUAL AND P RE -S ET P ROGRAMS Z 7 B i k e O w n e r ’ s G u i d e 27 M ANU ALAND P RE -S ET P R OGRAMS Hill Interval
Page 28 - How Your Bike Controls Your Workout; OW THE
Z 7 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 28 The Z7 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 31 - 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 7 B i k e O w n e r ’ s G u i d e 31 C HAPTER 1: Quick Start C HAPTER 2: Riding Your Bike C HAPTER 3: The Display C HAPTER 4: Man...
Page 33 - ONSTANT; HRC
Constant HRC H EART R ATE C ONTROL Z 7 B i k e O w n e r ’ s G u i d e 33 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 34 - HRC Options and Information
Z 7 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 34 The Z7 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 35 - Target Heart Rate Chart; ARGET
Target Heart Rate Chart H EART R ATE C ONTROL Z 7 B i k e O w n e r ’ s G u i d e 35 H EART R AT E C ONTR OL T ARGET H EART R ATE C HART
Page 36 - Heart Rate Control Programs; RUISE
Z 7 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 36 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 five to seven minutes. Note that as you tire during your wo...
Page 37 - Important Points About HRC
Important Points About HRC H EART R ATE C ONTROL Z 7 B i k e O w n e r ’ s G u i d e 37 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 39 - 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 7 B i k e O w n e r ’ s G u i d e 39 C HAPTER 1: Quick Start C HAPTER 2: ...
Page 41 - requency: How Often You Exercise; HAT IS THE
The F.I.T. Concept Defined C REATING AN E XERCISE P LAN Z 7 B i k e O w n e r ’ s G u i d e 41 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 42 - ime: How Long You Exercise
Z 7 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 42 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 44 - EGINNING
Z 7 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 44 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 47 - Weight Management; ANAGING
Weight Management C REATING AN E XERCISE P LAN Z 7 B i k e O w n e r ’ s G u i d e 47 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 48 - A Sports Training Program; PORTS
Z 7 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 48 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 51 - How to Care for Your Bike; chapter seven
Care and Maintenance In This Chapter: How to Care for Your Bike chapter seven Z 7 B i k e O w n e r ’ s G u i d e 51 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 53 - Keeping Your Bike Clean; OW TO
Keeping Your Bike Clean C ARE AND M AINTENANCE Z 7 B i k e O w n e r ’ s G u i d e 53 C ARE AND M AINTENANCE Your Z7 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 55 - Review for Your Safety; chapter eight
Important Safety Instructions In This Chapter: Review for Your Safety chapter eight Z 7 B i k e O w n e r ’ s G u i d e 55 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 61 - Physical Specifications; chapter nine
Bike Specifications In This Chapter: Physical Specifications chapter nine Z 7 B i k e O w n e r ’ s G u i d e 61 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 63 - PECIFICA
Physical Specifications S PECIFICATIONS Z 7 B i k e O w n e r ’ s G u i d e 63 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...
