True Fitness CS8 User's Manual
Contents
1. Progress Display lt Shows your progress and work load profile through Time The amount of time your workout remaining in your workout If you press amp 5 this becomes 22203 Heart Rate In beats elapsed time how long you RPM Your pedal 5 minutes bpm have been working out so far cadence Progress Display Shows your progress 18 and workload profile through your workout METs Your METS rate Pressing the Change Display key switches the readout from one set of values to the other set of values 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 5 8 0 OWNER S GUIDE 25 HOW TO READ YOUR DISPLAY 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 2 4 j you press this becomes elapsed time how long you ve been working out so far Miles Shows an estimate of how far you would have traveled on an outdoor road bike Calories Displays an estimate of your calories burned This doesn t include your basal metabolic rate which is about 72 calories per hour for a 150 pound person RPM Shows your pedal cadence Watts The amount of mechanical power the bike is receiving from your exercise2. 5951115 CIVODTHOM JHL WVvuDOYd V JO ALIOOIJAIG OL 1 T y STIATI LNGTU34JJICI NAALXIS 4 SEGMENT LEVEL CS 8 0 OWNER S GUIDE 32 PROGRAM LEVEL 5 RANGE OF WORKLOAD CHAPTER SIX PRE SET PROGRAMS PROGRAM LEVEL FOUR 99 29 99 223 23 99 99 The starting 299 99 999 intensity range of 2992222222222222222232 Viii METS and overall intensity all increase as 223 2 99 223 program level 223 99 229 99 increases 222 299 333333323333333333323 PROGRAM LEVEL ONE N TIME 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 CS 8 0 console has an extra easy way to create a custom interval program After selecting Custom Intervals pick the work segment and rest segment durations then pick the work and rest segment exercise levels When you use the program the segments repeat over and over until you reach the end of your workout time Or you can have the program last for a certain number of work intervals 38 CS 8 0 OWNER S GUIDE HOW PROGRAM LEVEL AFFECTS RANGE OF WORKLOAD CUSTOM INTERVALS ALSO DESCRIBED IN CHAPTER 9 ra TRUE CHAPTER SEVEN HEART RATE CONTROL IN THIS CHAPTER INTRODUCTION TO HRC TYPES OF HRC CONSTANT AND INTERVAL HRC I
3. 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 continuous and interval heart rate control workouts with gradually increasing target heart rates that replicate real world maximum intensity workouts Improved Maximum Heart Rate Estimates Instead of the 220 age formula the CS 8 0 console uses a newer more accurate formula created by exercise physiologists in 1994 Medical and Ergometer Modes Feature restricted modes suitable for rehabilitation and informal testing environments with user selectable pedal rpm limiting Happy Workout riders want to think they re burning lots of calories when they are actually hardly working at all this workout is for them 5 8 0 OWNER S GUIDE 11 BASIC FEATURES CHAPTER ONE INTRODUCTION 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 power to an external audio remote control Fully Configurable Setup Mode Choose default operational mode metric or U S units of measure maximum workout time default workout time pause time wireless or contact hea
4. INTERVAL PROGRAM PROFILES HOW PROGRAM AND SEGMENT LEVELS AFFECT METS HOW YOUR WEIGHT AFFECTS WORKLOAD CUSTOM INTERVALS Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Programs Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout 33 PROGRAM CHOICES CHAPTER SIX PRE SET PROGRAMS Just like manual control the hill and interval programs compensate for different body weights The two hill programs are Rolling Hills a series of gently changing workloads One Big Hill with the workload gradually increasing to a maximum at the halfway point then decreasing gradually to the end The two interval programs are 34 Easy intervals with a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals Each workout segment can have a value between 1 and 8 The overall workout can be adjusted to 16 possible levels The workload level of a work out segment is calculated by the formula METS scaler1 segment scaler2 level 2 METS are then converted to T Mets Scaler1 and scaler2 are math ematical formulas
5. Te CS 8 0 BIKE OWNER S GUIDE 800 426 6570 www truefitness com In 1981 Frank Trulaske launched True Fitness Technology with one goal in mind to make the finest fitness equipment on the market His team began by manufacturing premium handcrafted treadmills with a focus on quality and durability Now 25 years later True Fitness has established its reputation as one of the oldest and most respected fitness equipment manufacturers worldwide While True treadmills continue to enjoy top reviews from major consumer magazines and fitness OUR ORIGINAL GOAL WAS TO BUILD THE WORLD S BEST FITNESS EQUIPMENT AND TODAY WE BELIEVE WE RE DOING IT FRANK TRULASKE ELECTING TRUE experts its line of products has expanded Today True also produces award winning exercise bikes ellipticals and TrueStretch our patented flexibility unit True Fitness is dedicated to always staying a step ahead of the competition and supplying its valued customers with the finest workout equipment in the industry True s equipment is designed to accommodate the needs of everyone from the professional athlete to the weekend warrior So with a solid 25 years of fitness experience you can count on True Fitness both now and in the future to meet your goals for a happy healthy lifestyle REVIEW FOR YOUR SAFETY IMPORTANT SAFETY INSTRUCTIONS Fa TRUE When using this exercise machine basic p
6. GRAPH VISUAL EXPLAN CHAPTER EIGHT CALORIE GOAL Thi actual Casing Vates ln of your dependag on tha mumier of your mnn Burm and pl your workout WATTS TIME 2 Watts Cruising CS 8 0 OWNER S GUIDE Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Introduction Riding Your Bike The Display Workout Setup Manual Control Pre Set Programs Heart Rate Control Calorie Goal Workout CHAPTER NINE DESIGNING YOUR OWN WORKOUT IN THIS CHAPTER CREATING YOUR OWN WORKOUT CUSTOM PROGRAMS IN DEPTH CUSTOM INTERVALS Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 53 CREATING YOUR OWN WORKOUT CHAPTER NINE DESIGNING YOUR OWN WORKOUT There are two basic ways to create your own custom workout have the CS 8 0 To program an Bike record your level settings during a interval workout manual workout or enter the workout see Custom levels directly with the keypad The Intervals below maximum number of segments in each custom program is 60 You can store three different custom programs Segment intensity is recorded with Personal Power so that your custom program can be properly used b
7. This is not the same as the amount of power your body is using since the average person is only about 2096 efficient at generating mechanical power Heart Rate In beats per minute bpm Your rate See Appendix 20 CS 8 0 OWNER S GUIDE HOW TO READ YOUR DISPLAY TRUE WORKOUT SETUP IN THIS CHAPTER SETTING UP YOUR WORKOUT DURING YOUR WORKOUT SMART START Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Programs Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout 7 SETTING UP YOUR WORKOUT CHAPTER FOUR WORKOUT SETUP Workout Setup is available both before and during your workout In Workout Setup e You can easily edit all the available options of each workout e You see a Workout Preview graphic with a representation of how your workout progress will look e Smart Start makes intelligent suggestions for settings that are useful to most riders and changes its suggestions to adapt to your own settings e Helpful tips are displayed if you get stuck Use either the or numeric keys to change settings Press to accept the c
8. day at a minimum of 50 at least two days per week Proper warmup and cooldown including flexibility are recommended i02 CS 8 0 OWNER S GUIDE INTRODUCTION ra TRUE APPENDIX D SPECIFIC ADVICE Training should be three to five days per week at between 55 For and 90 maximum heart rate Deconditioned individuals should CARDIO stay between 55 and 64 Total duration of training should be FITNESS AND between 20 and 60 minutes with the time varying inversely with BODY intensity High intensity short duration exercise is generally only COMPOSITION recommended when training for non athletic competition Adequate exercise intensity requires the use of large muscle groups which typically means legs and buttocks In some cases shoulders and upper back muscles used in rigorous swimming will be adequate SPECIFIC ADVICE Resistance training should consist of one set of 8 to 10 exercises FOR MUSCULAR that stimulate all the major muscle groups two to three days STRENGTH a week Multiple sets will not necessarily provide greater AND FLEXIBILITY benefits especially considering the significantly increased time requirements and adherence difficulties Flexibility exercises should stretch the major muscle groups a minimum of two to three times a week and should include both static and dynamic techniques CS 8 0 OWNER S GUIDE 103 mvae 0 APPENDIX B SPECIFICATIONS APPENDIX B Workl
9. the orbiting LEDs on the front overlay will go out The changes will take effect the next time the bike powers up 52 CS 8 0 OWNER S GUIDE HOW TO GET INTO SETUP MODE Fa TRUE CUSTOMIZABLE OPTIONS CUSTOMIZABLE OPTIONS CHAPTER FOURTEEN SETUP MODE 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 workout time Workout Setup first suggests From 1 to 98 minutes never greater than maximum time Twenty minutes is the default Pause Time Fifteen seconds default 30 60 and 120 seconds and unlimited Pauses longer than 15 seconds are available only with external power Pulse Priority If the CS 8 0 Bike sees both transmitter belt and contact heart rate signals this setting determines which one it will pay attention to The default is wireless priority Ops Mode Normal default where you can access most of the features e Medical or Ergometer the two special modes for rehab or testing RPM Limit If Medical or Ergometer mode is selected RPM will be limited by a significant workload increase 5 8 0 OWNER S GUIDE 83 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 Op
10. Bike console the CS 8 0 console is the most sophisticated exercise computer in the fitness industry Even the simplest operation Manual Control works in a special and useful way But the CS 80 console is also extremely easy to use the user can ignore all the fancy stuff and use it with just one or two keystrokes Smart Start Intelligently picks useful workout settings every workout even an advanced one is easy to set up Always available Workout Setup Switch to this at any time in any workout Adjust your current workout settings or set up a whole new workout Calorie Goal Tell the bike how many calories you want to burn and how long you want to work out and the bike figures out what workloads you need to maintain including warmup and cool down Constant Heart Rate Control The bike takes you to your target heart rate within five to eight minutes then keeps you there Interval Heart Rate Control Pick both a work target HR and a rest target HR and the bike will take you back and forth between those two targets Fitness Test An enhanced version of the YMCA protocol to estimate maximum oxygen uptake 2 Bicycle Simulation An accurate simulation of a 21 gear road bike including precise pedal cadence to speed response and body weight compensation 10 CS 8 0 OWNER S GUIDE INTRODUCTION FEATURES Fa TRUE TRUE FANCY FEATURES FANCY FEATURES CHAPTER ONE INTRODUCTION
11. THIS CHAPTER INTRODUCTION AND HOW TO TEST YOURSELF PROPER PREPARATION AND BEHAVIOR HOW THE TEST WORKS HOW TO USE YOUR RESULTS TEST SPECIFIC ISSUES Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Programs Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout 59 INTRODUCTION amp HOW TO TEST YOURSELF PEN FITNESS TEST The CS 8 0 Bike fitness test is an improved implementation of the YMCA protocol fitness test as described in the ACSM Guidelines Chapter 4 See Bibliography The bike must monitor your heart rate accurately throughout so you should use a wireless transmitter strap instead of the contact heart rate pads see Chapter 2 It works best with the external power option The result of the test is an estimate of your maximal oxygen uptake or VO max see Appendix B Press Advanced Options until Fitness Test appears then press Fill out all the personal parameters You must enter your age correctly T Press Make sure the bike is displaying your heart rate then pedal in a smooth and relaxed manner for the 12 minutes of gradually increasi
12. at very low cadences such as below 55 rpm the amount of extra torque applied to the pedals to keep power constant is so great that the rider may not be able to keep the pedals moving To reduce this problem the bike changes to constant torque at cadences below 55 rpm preventing any further increases in torque The computer will also warn you that it is no longer able to control exercise intensity 28 CS 8 0 OWNER S GUIDE CONSTANT POWER amp CONSTANT TORQUE THE PERSONAL POWER CALCULATION APPENDIX C Constant torque is used in a modified way in Bike Mode In addition to constant resistance for a given gear additional torque is applied to simulate wind and road resistance as well as to compensate for different body weights Personal Power was initially designed to vary workload at a 1 1 ratio with body weight just like a METs based exercise prescription However it turns out that human endurance and power generating capability varies with the 2 3 root of body weight not straight body weight This relationship can be seen in everything from weightlifting world records to distance running competitions See McMahon and Bonner Size and Life 1985 page 55 Since METS do not work the way they re supposed to Personal Power is based on a new unit of measure that correctly accounts for body weight This new unit of metabolic measure called the T MET is defined as T MET watts kg 2 3 where watts is po
13. heart rate with moderate to somewhat hard exercise Exercise for 20 30 minutes 5 8 0 OWNER S GUIDE 44 WEIGHT MANAGEMENT CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM 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 e Exercise four to five times a week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate exercise Exercise for 30 45 minutes at 60 65 percent of your target heart rate Here are some tips to achieving your weight management goal e Consume most of your dietary calories at breakfast and lunch and eat a light dinner Do not eat close to bedtime e Exercise before meals Moderate exercise will help suppress your appetite Take exercise breaks throughout the day to help increase metabolism calorie expenditure CS 8 0 OWNER S GUIDE MANAGING WEIGHT A SPORTS TRAINING PROGRAM CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM Fa TRUE SPORTS When you are training to improve strength and performance TRAINING e Exercise four to five days a week Alternate exercise days and intervals of hard to very hard exercise with easy to moderate exercise e Exercise for 30 minutes
14. monitor transmitter strap should be worn POINTS according to the guidelines in Chapter 2 ABOUT HEART RATE If transmitter strap is adjusted or moved while exercising CONTROL 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 The transmitter strap sends a low level radio signal to the bike so interference from other radio and sound waves including everything from cordless telephones to loudspeakers is possible The good news is that interference is usually quite brief If you continue to have intermittent heart rate display problems consult your local service technician as the transmitter strap batteries may be low Make sure you breathe smoothly and regularly Talking during your workout usually causes heart rate spikes of five beats per minute or more so avoid talking as much as possible Maintain a smooth pedaling motion Two users wearing the same kind of transmitter at the same time and in close proximity may cause false heart rate display readings 5 8 0 OWNER S GUIDE 47 CHAPTER EIGHT CALORIE GOAL WORKOUT Chapter 1 Introduction Chapter 2 Riding Your Bike Chapter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Programs Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout IN THIS CHAPTER SETTING UP A CALORIE GOAL WORKOUT Chapter 9 Designing Y
15. or longer Warning these strategies are intended for average healthy adults If you have pain or tightness in your chest an irregular heartbeat shortness of breath or if you feel faint or have any discomfort when you exercise Stop Consult your physician before continuing Remember every workout should begin with a warm up and finish with a cool down 5 8 0 OWNER S GUIDE 79 Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Introduction Riding Your Bike The Display Workout Setup Manual Control Pre Set Programs Heart Rate Control Calorie Goal Workout CHAPTER FOURTEEN SETUP MODE IN THIS CHAPTER GETTING INTO SETUP MODE CUSTOMIZABLE OPTIONS ODOMETERS Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 81 GETTING INTO SETUP MODE CHAPTER FOURTEEN SETUP MODE Press and hold lt Begin pedaling the bike or power up with external power At the five digit Pass Code prompt enter 1010 1 If you make a mistake start entering the code from the beginning Press The first Setup Mode screen will be displayed Pressing will switch to the second screen Press to accept each parameter and move to the next one When you re done making changes let the bike power all the way down
16. the sets automatically alternate back and forth every five seconds Workload Adjusts workload higher and lower Keys repeat if held down TY c7 through 9 Numeric Keys Used for data entry in Workout Setup During a workout used to change workload by entering a numeric value and pressing FL vel Backspace Deletes your last data keystroke just like your computer keyboard s backspace key iue Clear Zeros out current data entry Press and hold to completely clear and reset display 5 8 0 OWNER S GUIDE 23 WHAT THE 5 Do CHARTER THREE THE DISPLAY Heart Rate Control Cycles through Constant Interval HRC Ultra and HRC Ultra Interval See Chapter 7 Calorie Goal Selects the Calorie Goal workout See Chapter 8 intervals Cycles through Easy Sport and Custom See Chapter 6 Programs Cycles through Rolling and One Big Hill See Chapter 6 Advanced Options Cycles through Custom Programs and Fitness Test Medical Ergometer and Happy modes are accessed through Setup Mode only See Chapters 9 and 10 25 CS 8 0 OWNER S GUIDE UPPER CONSOLE TRUE CHAPTER THREE THE DISPLAY Calories estimate of your calories burned This does not include your basal metabolic rate which is about 72 calories per hour for a 150 pound person Distance An estimate of how far you would have traveled on an outdoor bike Heart Rate In beats per minutes bpm
17. which subtly change the scale and magnitude of both the seg ment and level variables The constant 2 is simply the minimum METS level control lable by the bike CS 8 0 OWNER S GUIDE HILL AND INTERVAL PROGRAMS TRUE HILL PROGRAM PROFILES 8 amp 5 4 a 2 1 Segment Level Segment Level de 0 amp d HILL PROGRAM PROFILES CHAPTER SIX 4 4 2 J 2 3 2902 09000000000 Workout Segment within Workout Time ROLLING HILLS 229 Q909999999999999900 299900200000090000o0o0o0202Q Workout Segment within Workout Time ONE BIG HILL 5 8 0 OWNER S GUIDE 35 INTERVAL PROGRAM PROFILES TER SIX PRE SET PROGRAMS 223 29 99 223 29 299 29 299 VIIIIIIIIIIIIIGIIIII S I Workout Segment within Workout Time 27 Ms uS 84 wu a i EASY INTERVALS _ 22 09 5 7 22 99 99 LE 209 99 99 5 223 29 229 ow 229 99 09 8 00900990009090909 1 23223 23923934 Workout Segment within Workout Time SPORT INTERVALS 30 CS 8 0 OWNER S GUIDE INTERVAL PROGRAM PROFILES TRUE VEI HOW PROGRAM AND SEGMENT LEV CHAPTERSIX PRE S TRUE un FE 2 52218 204 22053 I3A31 JHL NO 0 444 12 ANV
18. your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance your flexibility Beginning a Fitness Program If you cannot sustain 12 continuous minutes in your target heart rate zone exercise several times a day to get into the habit of exercising Try to reach and maintain 60 65 percent of your maximum heart rate Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60 65 percent of your maximum heart rate Begin exercising in three to five minute sessions 76 CS 8 0 OWNER S GUIDE Fa TRUJE FZTRUE ESTABLISHING amp MAINTAINING FITNESS CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM ESTABLISHING If you can sustain 12 but not 20 continuous minutes of exercise in AEROBIC your target heart rate zone FITNESS Exercise three to five days a week 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 Increase your time by one to two minutes per week until you can sustain 20 continuous minutes MAINTAINING If you can sustain 20 continuous minutes in your target heart rate AEROBIC zone begin to increase the length and intensity of your workout FITNESS Exercise four to six days a week or on alternate days Try to reach and maintain 70 85 percent of your maximum
19. 0 OWNER S GUIDE Fa TRUE APPENDIX A CHECK Remember to check with your physician before beginning any WITH YOUR exercise program She can help determine an appropriate target PHYSICIAN heart rate Medications often affect heart rate A NEW Robert Robergs editor of the prestigious Journal of Exercise HRMAX Physiology conducted a study in 2002 of the maximal heart rate EQUATION equation 220 age He found this equation has no scientific merit for use in exercise physiology and related fields In his survey of research in this area Robergs found several other simple equations that were significantly more accurate The best equation he found was derived in 1994 by Oten Inbar 205 8 0 685 age The CS 8 0 console uses the Inbar equation Even though this is the best available equation it still has a possible range of error of 6 beats per minute Other similar equations that are also more accurate than 220 age are 206 3 0 711 age Londeree 1982 206 0 0 700 age Tanaka 2001 208 8 0 734 age Robergs meta study 2002 Roberg s paper can be found here lt http www asep org Documents Robergs2 pdf gt CS 8 0 OWNER S GUIDE 91 TRUE APPENDIX B APPENDIX B MAXIMAL OXYGEN UPTAKE AND METS 93 APPENDIX B Maximal oxygen uptake or VO max is considered the best single measurement of cardiovascular fitness It represents the peak rate of your body s oxygen cons
20. Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout 31 PERSONAL POWER FINE CONTROL CHAPTER FIVE MANUAL CONTROL Manual Control can operate three different ways Personal Power INTRODUCTION Fine Control Bike Mode and 10 watt mode In all modes change levels either by using the keys or entering a workload level with the numeric keys and pressing This default manual control has 77 different levels for a 150 PERSONAL pound rider allowing you to fine tune your workout Since POWER FINE Personal Power is used the number of levels available decreases CONTROL for larger riders This mode uses constant power workload control see Appendix C BIKE MODE The second mode is Bike Mode which simulates a 21 speed road bike compensating for body weight with Personal Power simulating air resistance and computing speed correctly for the selected gear and cadence The 21 gears are like that of a bike that has gearing from 50 to 105 inches Bike Mode uses constant torque see Appendix C then adds additional workload for the simulations and compensations The calculations are adapted from the power formulas in Bicycling Science the leading reference in this field see Bibliography 10 WATT The final mode is a conventional 10 watt increment constant MODE power mode 32 CS 8 0 OWNER S GUIDE fa TRUE TRUE CHAPTER SIX PRE SET PROGRAMS IN THIS CHAPTER PROGRAM CHOICES HILL PROGRAM PROFILES
21. NER S GUIDE HRC ULTRA WORKOUT TRUE INTERVAL ULTRA INTERVAL HRC ULTRA WORKOUT CHAPTER SEVEN HEART RATE CONTROL 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 8896 HRmax and the last work segment target is 97 The rest segment target is 6596 Note that workload usually has to be greatly decreased to allow you to reach this low a heart rate within a desirable time 8896 1 XVW 96 096 2096 4096 6096 8096 10096 5 8 0 OWNER S GUIDE 45 CRUISE CONTROL CHAPTER SEVEN HEART RATE 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 target For best results you should be at least five minutes into your workout and warmed up This will allow Cruise Control to more accurately control your heart rate Remember you must be wearing a chest strap and your heart rate should be displayed in the Heart Rate window To change your target heart rate press the keys to change one bpm at a time or enter a new target with the numeric keys and press 6 CS 8 0 OWNER S GUIDE CRUISE CONTROL IMPORTANT POINTS ABOUT Fa TRUE CHAPTER SEVEN HEART RATE CONTROL IMPORTANT The heart rate
22. NTRO TO HRC ULTRA HRC ULTRA WORKOUT INTERVAL HRC ULTRA WORKOUT CRUISE CONTROL IMPORTANT POINTS ABOUT HRC Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Programs Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout 39 INTRODUCTION CHAPTER SEVEN HEART RATE CONTROL 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 thus 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 Using heart rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range Also it is important to use the bike for several workouts in the manual mode while monitoring your heart rate Compare your heart rate with how you feel to ensure your safety a
23. OAD by using the or YOUR keys or the numeric keys WORKOUT VIEW DIFFERENT DISPLAY DATA by pressing the Change Display key 2 7 to alternate between two different sets of data CHANGE WORKOUTS on the fly by pressing other program keys or by pressing the Workout Setup key for a completely different workout PAUSING The bike will retain your workout data for about 15 seconds after YOUR you stop pedaling WORKOUT CS 8 0 OWNER S GUIDE 5 TABLE OF CONTENTS 1 Introduction 7 Top Features Fancy Features Basic 2 Riding Your Bike Workout Program 3 TheDisplay Keypad Layout Console and Display During Workout and Smart Start page 27 P Control Bike Mode C page 31 Features Basics Heart Rate Monitoring Contact Heart Rate page9 page 13 page 21 Ne 4 Workout 5 Manual 6 Pre Set 7 Setup Control Programs Setting Up Workout Personal Power Fine Program Choices and Profiles Custom Intervals J page 33 E 7 HeartRate Control Three different types of heart rate feedback workouts 8 Calorie Goal Workout An easy way to achieve your workout goal C page 39 J 4 49 9 Designing Your Own Workout Create a personalized workout C page 53 ay 10 Fitness Test How to use the Fitness Test option 11 Medical and Ergometer Mode What these modes do and how they differ p
24. age 59 i page 65 J CS 8 0 OWNER S GUIDE TRUE 12 Other 13 Creatingan 14 Setup Functions Exercise Plan Setup mode and More workout options Using the E LT customizable options concept to create a fitness program page 81 C page 69 PIN page 71 15 Careand AppendxA AppendixB 7 Maintenance Maximum Heart Rate Maximal Oxygen and Target Heart Rate Upake and METS age 89 age 93 page 87 pag JDK pag J AppendixD AppendixE gt CS 8 0 Bike controls American College Specifications and exercise intensity of Sports Medicine Position and Stand on Exercise and Fitness age 97 age 105 C pag JA page 101 PIU pag J Bibliography References and selected readings V page 107 A CS 8 0 OWNER S GUIDE Chapter 1 Introduction Chapter 2 Riding Your Bike Chapter 3 The Display Chapter 4 Workout Setup Chapter 5 Manual Control Chapter 6 Pre Set Programs Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout CHAPTER ONE INTRODUCTION IN THIS CHAPTER TOP FEATURES FANCY FEATURES BASIC FEATURES Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance TOP FEATURES CHAPTER ONE INTRODUCTION Your new CS 8 0
25. apter 8 Calorie Goal Workout 71 THE F I T CONCEPT DEFINED CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM 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 Intensity How Hard You Exercise Intensity of exercise is reflected in your heart rate Exercise must be sufficiently rigorous to strengthen your heart muscle and condition your cardiovascular system Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternate days of moderate and easy exercise to help your body adapt to new levels of exertion without unnecessary strain If you are just beginning an exercise program you may be most comfortable using your bike at low workloads As you use your bike regularly higher workloads may be more comfortable and more effective If you feel out of breath before you have exercised 12 minutes you are probably exercising too hard 2 CS 8 0 OWNER S GUIDE WHAT IS THE ELT CONCEPT MORE CONCEPT OVERVIEW CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM TRUE As your fitness level improves you will need to inc
26. d during exercise biking does not change with different body weights See ACSM s Guidelines Bibliography Adjust the seat so that your knee is slightly bent when your leg is fully extended with your feet on the pedals While standing next to the bike pull out the seat adjust knob and lower the seat to the lowest position Next get onto the bike with one leg fully extended in a pedal supporting most of your weight Grasp the horn of the seat and pull it up under you to a snug fit letting the ratcheting mechanism lock the knob and pin in place CS 8 0 OWNER S GUIDE SETTING YOUR WEIGHT SEAT ADJUSTMENT UPRIGHT BIKE SEAT ADJUSTMENT PROCEDURE RIDING FORM CHAPTER TWO RIDING YOUR BIKE TRUE FOOT Riders are most efficient if they POSITION 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 PEDAL Most riders will find a comfort efficiency sweet spot at a CADENCE pedal cadence around 80 rpm More serious riders desiring maximum performance typically pedal at around 100 rpm For electromechanical and safety reasons the bike will not provide the fully requested workload when your pedal cadence falls below 55 rpm It will however accurately display the workload it does prov
27. d of your workout your heart rate has a tendency to rise which Constant HRC addresses by reducing workload However exercisers who are Do not attempt these work really serious and in very good condition always let their heart rates rise during the last third outs unless you are certain you are in good medical and of their workouts usually to physical condition Failure very high levels The HRC to observe this warning may Ultra workouts are designed result in shortness of breath to simulate this kind of high dizziness or death intensity workout CS 8 0 OWNER S GUIDE 43 ULTRA WORKOUT CHAPTER SEVEN HEART RATE CONTROL 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 increase your heart rate to 7096 of your maximum heart rate HRmax within three to four minutes In the middle three fifths of your workout HRC Ultra increases your heart rate to 8896 HRmax within three to four minutes and then maintains that heart rate During the final fifth of your workout HRC Ultra tries to raise your heart rate to 9796 HRmax by the time you reach one minute to go in your workout time Note if you prefer lower less Ultra heart rate targets in either Ultra workout you can reduce the targets across the board by pressing the key AP OF MAX HEART RATE TIME CS 8 0 OW
28. ective riders Test Mode diagnostics are more versatile see Chapter 15 The bikes minimum workload is lower which is required by the Medical and Ergometer modes see Chapter 11 and recommended for the Fitness Test see Chapter 10 5 8 0 OWNER S GUIDE 19 TRUE THE DISPLAY IN THIS CHAPTER KEYPAD LAYOUT WHAT THE Krvs Do UPPER CONSOLE HOW TO READ YOUR DISPLAY Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Programs Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Chapter 8 Calorie Goal Workout 21 KEYPAD LAYOUT CHARTER THREE THE DISPLAY shay 3135 kay o edsyxpeg shay shay dnjog moo pue eqdsiq 5 8 0 OWNER S GUIDE 22 TRUE WHAT THE KEYS DO CHAPTER THREE THE DISRLAY Workout Setup Switches into Workout Setup mode Workload is reduced and all data accumulation is paused while in Workout Setup Change Display Changes data readouts from one set of four to the other set Press and hold for two seconds to have
29. ered enough segments to add up to the minimum program time of five minutes Record enter your desired workout time and starting workload Press when you are ready to record you do not need to press and hold the WI key A custom Record program is only saved if the entire workout time is completed Repeat for each segment and a maximum of 10 segments enter the segment length between 5 and 99 seconds and segment workload When you finish by pressing and holding the segments pattern will be repeated and appended until the workout time is reached Editing a program after it is saved simply go to the program you wish to change and start changing any of the parameters or segments As usual press and hold 6 to save the program 20 CS 8 0 OWNER S GUIDE CUSTOM PROGRAMS IN DEPTH CUSTOM INTERVALS CHAPTER NINE DESIGNING YOUR OWN WORKOUT TRUE CUSTOM Since interval training is common type of workout the CS 8 0 INTERVALS console has an extra easy way to enter a custom interval program After selecting Custom Intervals with the intervals button 9 pick the work segment and rest segment durations then pick the work and rest segment exercise levels When you use the program the segments repeat over and over until you reach the end of your workout time Or you can have the program last for a certain number of work intervals 5 8 0 OWNER S GUIDE 57 TRUE FITNESS TEST IN
30. es breast line see picture below Women should be careful to place the transmitter below their bra line Examples of Heart Rates Found in Daily Life An average 30 year old might have a resting heart rate when sitting totally still for several minutes of 65 During hard exercise that can be sustained for 10 to 15 minutes it might be around 140 continuously maxi mum heart rate that requires maximal exercise for several minutes to attain is 185 30 year old in good shape might have a resting heart rate near 55 and might exer cise for 20 minutes at a heart rate of 160 A world class distance run ner or professional cyclist might have a resting heart rate near 45 Some moisture is necessary between the strap and your skin Sweat from your exercise works best but ordinary tap water may be used prior to your workout if desired CS 8 0 OWNER S GUIDE CONTACT HEART RATE USE CHAPTER TWO RIDING YOUR BIKE 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 CHR monitoring may be a bit less accurate than a chest strap since the heart rate signals are much stronger at the chest The CS 8 0 Bike uses the most advanced CHR system avail able It converts your heart rate waveform to a digital signal then analyzes the digitized waveform to pick out the When the system detects your elect
31. esting environments e Provide a unique rpm limiting feature for cases where excessively rapid motion is of concern e Work in constant power mode and since precise workload control is of prime importance all the time torque is not rolled off at low rpms see Appendix C e Have lower than normal minimum workload because of the use of external power CS 8 0 OWNER S GUIDE WHAT THESE MODES DO HOW THESE MODES ARE DIFFERENT CHAPTER ELEVEN MEDICAL AND ERGOMETER MODE TRUE THESE The two modes differ in the way they control workload MODES ARE DIFFERENT Ergometer Mode This emulates a popular cycle ergometer whose What s a kilopond workload settings are in kiloponds This is an obsolete unit see side bar and are adjusted by of force equivalent to the changing the amount of weight in gravitational force on one kilograms at the end of a brake belt kilogram at the earth s wrapped around a flywheel surface or about 9 8 new tons Sweden made the Many testing protocols are written kilopond its official unit especially for such an ergometer of force in 1945 and thus These protocols can now be run on it ended up being used the CS 8 0 Bike either programmed in an ergometer made in into a custom program or run Sweden It is essentially manually equivalent to the force on kilogram at the Earth s OPERATIONS Medical Mode This uses either surface RESTRICTIONS METs or watts instead of kiloponds
32. for workload control Although that s just like normal operation mode Medical mode adds the previously mentioned useful functions like no torque roll off and rpm limiting and doesnt allow riders to play around with other exercise modes Most exercise prescriptions are in either METS or watts so this mode is useful for that These modes restrict operation to manual and custom programs Refer to Chapter 5 for manual operation and Chapter 9 for custom program operation SETTING PEDAL RPM LIMIT Change the pedal RPM limit in Setup Mode 5 8 0 OWNER S GUIDE 67 Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Introduction Riding Your Bike The Display Workout Setup Manual Control Pre Set Programs Heart Rate Control Calorie Goal Workout CHAPTER TWELVE OTHER FUNCTIONS IN THIS CHAPTER OTHER FUN STUFF Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 69 OTHER FUN STUFF CHAPTER TWELVE OTHER FUNCTIONS Happy Workout This allows riders to perform a virtual i e imaginary world class workout The bike thinks the rider is generating six times as much power as he really is and all the related workout data like speed and calories are accelerated as a result One use of Happy Workout i
33. ht per minute WORKLOAD 3 Mis Min 9 Min 12 Min TIME 62 CS 8 0 OWNER S GUIDE fa TRUE TRUE HOw TO USE YOUR RESULTS CHAPTER TEN FITNESS TEST How The best way to use the results of a fitness test is to track your USE YOUR progress in an exercise program Test yourself about every two RESULTS weeks under closely similar conditions You can also use the results of a fitness test to find how you compare with an average population Find your score in the chart below in the proper column for your age group Data is from ACSM Guidelines from 1994 research from the Institute for Aerobics Research in Dallas Texas PERCENTILE VALUES FOR Age Percentile 20 29 30 39 40 49 50 59 60 80 51 4 50 4 48 2 45 3 42 5 48 2 45 8 441 410 38 1 70 46 8 44 6 418 38 5 35 3 60 44 2 424 39 9 38 7 33 8 50 425 410 38 1 35 2 31 5 40 41 0 38 9 36 7 338 32 30 39 5 374 351 323 287 20 371 354 33 0 302 265 10 345 325 30 9 280 234 Women g 44 2 410 39 5 352 352 41 0 38 6 36 3 32 3 312 70 381 38 7 33 8 309 204 80 35 7 34 6 323 29 4 272 50 352 33 8 309 28 2 25 8 40 33 8 32 3 29 5 26 9 24 5 30 32 3 30 5 28 3 255 238 20 30 6 28 7 26 5 24 3 228 10 28 4 28 5 251 223 20 8 5 8 0 OWNER S GUIDE 63 TEST SPECIFIC ISSUES PEN FITNESS TEST Note that the absolute accuracy of this test is approximately 1596 compared to a laboratory maximal test See Swain and Leutholtz Metabolic Calculat
34. ide For additional safety cadence is workload limited BREATHING Breathe in a regular and relaxed manner Many exercisers do not breathe enough which reduces their exercise capacity and comfort You might want to try breathing deeper and more frequently to see if it helps your exercise regime 5 8 0 OWNER S GUIDE 15 MONITORING YOUR HEART RATE CHAPTER TWO RIDING YOUR BIKE The CS 8 0 Bike has two ways of monitoring your heart rate using a chest strap that transmits your heart rate to the bike via radio or by using the metal contact heart rate pads on handlebars Upright Upper HRC Pads Upright Lower HRC Pads 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 Chest strap monitoring also allows you to use Heart Rate Control which is the most advanced exercise control system available 15 CS 8 0 OWNER S GUIDE MONITORING YOUR HEART RATE TRUE 5 MONITORING CHEST STRAP USE CHAPTER TWO 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 This monitoring is very accurate typically within one beat per minute The transmitter strap should be worn directly against your skin about one inch below the pectoral muscl
35. ions page 63 The results on the CS 8 0 Bike should be somewhat better since it uses an improved maximum heart rate formula see Appendix A The repeatability accuracy from test to test with the same test subject should be much better probably within 796 Personal Power is used to calculate work levels that are more appropriate than in the standard YMCA protocol od CS 8 0 OWNER S GUIDE TEST SPECIFIC ISSUES Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Introduction Riding Your Bike The Display Workout Setup Manual Control Pre Set Programs Heart Rate Control Calorie Goal Workout CHAPTER ELEVEN MEDICAL AND ERGOMETER MODE IN THIS CHAPTER WHAT THESE MODES DO HOW THESE MODES ARE DIFFERENT Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 65 WHAT THESE MODES DO CHAPTER ELEVEN MEDICAL AND ERGOMETER MODE These modes require the use of the external power option and are accessed by changing the default operation mode in Setup Mode see Chapter 14 They differ from normal operation in several ways These modes 66 e Restrict operation to just manual and custom programs Replace the normal workload control modes to modes more common in the rehabilitation and t
36. larly may increase the ability of your heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time The bike will also help you develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing your fitness program The formula to calculate average maximum heart rate for one minute is 205 8 0 685 age See Appendix A for the source of this formula To find your pulse locate a vein on your neck or inside your wrist then count beats for 10 seconds then multiply by six It s also important to know your target training zone or target heart rate The American College of Sports Medicine ACSM suggests 5596 to 6596 for lower conditioned users 7596 to 8096 for moderately conditioned users and up to 9096 for well conditioned users See Appendix D 4 CS 8 0 OWNER S GUIDE USING THE ELT CONCEPT YOUR FITNESS PROGRAM DETERMINING YOUR NEEDS ra TRUE BEGINNING YOUR PROGRAM CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM 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 The age adjus
37. nd comfort See Appendix A for a chart that may help you pick a target heart rate You need to wear a heart rate monitoring chest strap to use heart rate control See the Monitoring Your Heart Rate section in Chapter 2 for a guide to proper usage It is not recommended that you use the contact heart rate system for heart rate control workouts 40 CS 8 0 OWNER S GUIDE CONSTANT HRC TRUE HRC TYPES OF HRC CHAPTER SEVEN HEART RATE CONTROL The CS 8 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 minutes Interval pick both a work target and a rest target heart rate The bike will take you back and forth between these two targets Ultra simulates a real high intensity workout by automatically raising your target heart rate as you proceed through the last half of your workout HRC Ultra Interval simulates a real interval workout with progressively higher targets for each work and rest interval Cruise Control while in any program set your current heart rate as your target by pressing a single key CS 8 0 OWNER S GUIDE 41 CONSTANT AND INTERVAL CHAPTER SEVEN HEART RATE CONTROL This is the best known type of HRC and is the easiest to use CONSTANT The bike will gradually raise your heart rate so that you
38. nd here WWW acsm msse org 103 CS 8 0 OWNER S GUIDE ra TRUE BIBLIOGRAPHY Robergs Robert A and Landwehr Roberto 2002 The Surprising History of the HRmax 220 age Equation Journal of Exercise Physiology 5 2 ISSN 1097 9751 2 Article URL lt http www asep org Documents Robergs2 pdf gt Journal URL lt http www asep org FLDR JEPhome htm gt Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams amp Wilkins 1997 Tufte Edward R Visual Explanations Chesire Connecticut Graphics Press 1997 Whitmore Jack H and Costill David L Physiology of Sport and Exercise 2nd edition Champaign Illinois Human Kinetics 1999 Whitt Frank R and Wilson David G Bicycling Science Cambridge The MIT Press 1982 CS 8 0 OWNER S GUIDE 109 TRUE OFFERS A FULL LINE OF LEADING EDGE CARDIOVASCULAR AND FLEXIBILITY EQUIPMENT 151 Elliptical CS Series Treadmills TrueStretch Flexibility unit FOUNDED 1981 865 Hoff Road O Fallon MO 63366 800 426 6570 www truefitness com part 0C526700 v1 SR 5 07
39. ng workload Your VO max estimate will be displayed when you finish 60 CS 8 0 OWNER S GUIDE INTRODUCTION HOW TO DO IT FZTRUE PROPER PREPARATION amp BEHAVIOR CHAPTER TEN FITNESS TEST 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 should not be hungry either Consume caffeine within three hours prior Smoke within three hours prior Exercise vigorously within 24 hours prior Make any unnecessary movements of arms head or torso e Talk at all 5 8 0 OWNER S GUIDE 61 THE TEST WORKS PEN FITNESS TEST HOW THE test consists of four three minute stages Stage one is a TEST WORKS warmup stage Stages two three and four are at ever increasing workloads with your heart rate measured during the second and third minute of each stage If the two heart rate samples in a given stage are separated by more than six bpm that stage is extended for an additional minute The heart rate measured during the last minute of each stage is compared mathematically with workload and then extrapolated to your age predicted maximal heart rate see Appendix A The workload corresponding to this heart rate is converted to milliliters of oxygen per kilogram of body weig
40. oad Range 30 600 watts SPECIFICATIONS Weight Recumbent 180 pounds Upright 160 pounds Maximum User Weight 350 pounds Workload Control System self generating electromagnetic braking Specifications and operation subject to change without notice 106 ES 9 0 OWNER S GUIDE ra TRUE ra TRUE BIBLIOGRAPHY BIBLIOGRAPHY REFERENCES AND SELECTED READINGS 107 BIBLIOGRAPHY American College of Sports Medicine ACSMS Guidelines for Exercise Testing and Prescription 6th edition Philadelphia Lippincott Williams amp Wilkins 2000 Feynman Richard The Feynman Lectures on Physics Original edition Boston Addison Wesley 1970 ISBN 0 201 02115 3 Huszar Robert J Basic Dysrhythmias Third Edition St Louis Missouri Mosby 2002 McArdle William D Katch Frank I and Katch Victor L Exercise Physiology 5th edition Baltimore Lippincott Williams amp Williams 2001 McMahon Thomas and Bonner John On Size and Life New York W H Freeman 1985 ISBN 0 716 75000 7 Pollack Michael L Gaesser Glenn A Butcher Janus D et al 1998 The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults The ACSM Position Stand on Fitness Medicine and Science in Sport and Exercise 30 6 975 991 URL lt ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm gt Other ACSM position stands are fou
41. onds to about 72 calories per hour for a 150 pound person CS 8 0 OWNER S GUIDE 95 TRUE APPENDIX C APPENDIX C DETAILS ON HOW THE CS 8 0 BIKE CONTROLS YOUR EXERCISE INTENSITY APPENDIX C As you ride the CS 8 0 Bike your exercise intensity is best measured as the amount of power received by the bike from your pedaling This power is usually expressed in watts The watts measurement is calculated from your pedaling speed called cadence multiplied by the amount of resistance on the pedals called torque See Feynman Lectures on Physics 1971 In most cases it is desirable to keep the exercise intensity constant no matter what the pedal cadence since it allows accurate control of the rider s workout This kind of workload control is called constant power If you pedal faster the resistance on the pedals torque is reduced by the same amount If you pedal slower the resistance is increased If instead the amount of resistance on the pedals stays the same when your cadence changes your workload intensity will vary directly with your cadence If you pedal twice as fast your exercise intensity doubles This kind of workload control is called constant torque Constant power is used by the CS 8 0 Bike in most cases in order to provide the most accurate workload control This is especially important in heart rate control workouts and the Calorie Goal program negative side effect of constant power is that
42. our Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 49 SETTING UP A CALORIE GOAL WORKOUT CHAPTER EIGHT CALORIE GOAL WORKOUT Calorie Goal lets you pick a total number of calories and workout time then calculates a steady state exercise at a work level Cruising Watts so that you reach your target total calories at the end of a 2 5 minute cooldown There is a 2 5 minute warmup prior to Cruising Watts Calorie Goal is especially useful if you exercise to help with weight loss or weight control You might have a specific number of calories you wish to burn in each exercise session Also you sometimes have different amounts of time available to exercise Calorie goal is the easiest way to achieve your exercise goal no matter what your schedule To change your calorie goal press the keys to change one calorie at a time or enter a new calorie goal with the numeric keys and press ce Some guidelines Your workout time must be at least six minutes If Cruising Watts are 400 or more a warning will be displayed The program will not accept a workout setup if Cruising Watts are above 600 See the graphic on the next page for a visual explanation of a Calorie Goal workout 20 CS 8 0 OWNER S GUIDE SETTING UP A CALORIE GOAL WORKOUT TRUE CALORIE GOAL WORKOUT
43. reach HRC your target within five to seven minutes It keeps you there until 2 5 minutes before the end of your workout time then reduces workload by half for a cooldown 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 To change your target heart rate press the keys to change one bpm at a time or enter a new target with the numeric keys and press This allows you to do a classic interval workout with the bike INTERVAL controlling all workloads including the rest segments After HRC reaching your work target just like in Constant HRC the workload is immediately reduced by 6596 then controlled so you reach your rest target within about three minutes As soon as you reach your rest target the workload is immediately increased to the last workload attained in the work segment then controlled to reach your target within about two minutes This pattern repeats until 2 5 minutes before the end of your workout time then reduces workload to the last rest segment workload To change your work or rest targets press the keys to change one bpm at a time or enter a new target with the numeric keys and press 42 CS 8 0 OWNER S GUIDE fa TRUE TRUE WHY USE HRC ULTRA WORKOUTS HRC ULTRA OVERVIEW CHAPTER SEVEN HEART RATE CONTROL As mentioned in the Constant HRC section as you tire in the last thir
44. rease your workout intensity in order to reach your target heart rate The first increase may be necessary after two to four weeks of 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 6 METS its energy demands are six times that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details Time How Long You Exercise Sustained exercise conditions your heart lungs and muscles The longer you are able to sustain exercise within your target heart range the greater the aerobic benefits To begin maintain two to three minutes of steady rhythmic exercise and then check your heart rate The initial goal for aerobic training is 12 continuous minutes Increase your workout time approximately one or two minutes per week until you are able to maintain 20 30 continuous minutes at your training heart rate 5 8 0 OWNER S GUIDE 73 UTILIZING THE F I T CONCEPT CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM The E LT 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 You can get valuable fitness benefits from your CS 8 0 Bike Using the bike regu
45. recautions should always be followed which includes the following Read and understand all instructions and warnings prior to use Obtain a medical exam before beginning any exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician Obtain proper instruction prior to use Inspect the bike for incorrect worn or loose components and do not use until corrected replaced or tightened prior to use Do not wear loose or dangling clothing while using the bike Care should be used when mounting or dismounting the bike Read understand and test the emergency stop procedures before use Disconnect all power before servicing the bike Do not exceed maximum user weight of 300 lbs Keep children and animals away All exercise equipment is potentially hazardous If attention is not paid to the conditions of equipment usage death or serious injury could occur CS 8 0 OWNER S GUIDE Fa TRUE QUICK START GUIDE STARTING UP Begin pedaling The display will start up in WORKOUT SETUP QUICK START into a manual workout by pressing 2 SELECT A DIFFERENT WORKOUT by pressing the program keys Press program keys more than once for more programs ACCEPT EACH SETTING AND MOVE TO THE NEXT ONE by pressing lt Enter your personal data weight age sex for best results BEGIN YOUR WORKOUT by pressing at any time DURING ADJUST YOUR EXERCISE WORKL
46. rocardiogram shape and hands the heart rate LED thus the heart rate will flash in time with your heart beat During this time About 596 of the population the system is analyzing and cannot be picked up by any CHR locking in your heart rate system This is because their Within about 10 seconds heart is positioned in a more your digital heart rate in beats up and down manner in their per minute bpm should be chest as opposed to leaning over displayed to one side 18 CS 8 0 OWNER S GUIDE CONTACT HEART RATE CHR ra TRUE GETTING THE MOST FROM CHR CHAPTER TWO RIDING YOUR BIKE FOR BEST 1 Exercise with smooth body motions Avoid excessive body RESULTS 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 to 10 bpm 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 or the Fitness Test it is best to use chest strap monitoring These workouts work best with the extra accuracy gained from a chest contact heart rate monitoring system EXTERNAL A wall transformer external power option is available which gives POWER the CS 8 0 Bike some additional capabilities OPTION The bike s display is always lit in Attract Mode see Chapter 13 This can make the bike more friendly and interesting to prosp
47. rt rate priority sound on or off and default manual workload control Multiple Odometers Miles hours total starts and program selection counters Test Mode Monitor raw rpm target vs actual workload LCD performance and keypad function 12 CS 8 0 OWNER S GUIDE 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 Programs Chapter 7 Heart Rate Control Chapter 8 Calorie Goal Workout CHAPTER TWO RIDING YOUR BIKE IN THIS CHAPTER WORKOUT PROGRAM BASICS HEART RATE MONITORING CHEST STRAP USE CONTACT HEART RATE USE GETTING THE MOST FROM CHR Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 13 GETTING STARTED ON YOUR BIKE CHAPTER TWO RIDING YOUR BIKE Set your weight before every workout This allows the CS 8 0 Var tations in human Bike to control your workout more Exercise efficiency effectively See the Personal Power are another potential source of error with section in Chapter 5 for more information differences of plus or minus 10 common in The body weight setting does the population not affect the calorie expenditure calculation Unlike treadmills or other weight bearing exercises calories burne
48. s to allow easier demonstration of the bike to serious riders Enable Happy Workout under the Advanced Options key after enabling it in Setup Mode Electronic Input and Output CS 8 0 console provides two communication ports labeled Comm and Aux They use the CSAFE standard typically to provide power to and communicate with a channel and volume control device for a sports club entertainment system such as BroadcastVision or Cardio Theater The Audio Remote keys generate these control signals The Comm port also supports the full CSAFE Level 3 communications specification for use with fitness equipment networks see lt fitlinxx com csafe specification htm gt The Video In port is not currently used 40 CS 8 0 OWNER S GUIDE HAPPY WORKOUT AND ELECTRONIC IN OUT Fa TRUE CHAPTER THIRTEEN CREATING AN EXERCISE PLAN IN THIS CHAPTER THE ELT CONCEPT DEFINED UTILIZING THE F L T CONCEPT BEGINNING YOUR F I T PROGRAM ESTABLISHING AND MAINTAINING FITNESS WEIGHT MANAGEMENT A SPORTS TRAINING PROGRAM Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Programs Chapter 14 Setup Mode Chapter 7 Heart Rate Control Chapter 15 Care and Maintenance Ch
49. ted target heart rates indicated in Appendix A reflect averages A variety of factors including medication emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone appropriate for your age and condition before beginning any exercise program BEGINNING Warm Up Slow and Deliberate Exercise YOUR EXERCISE You are not warmed up until you begin to perspire lightly and PROGRAM breathe more deeply Warming up prepares your heart and other muscles for more intense exercise and helps you avoid premature exhaustion Start slowly exploring different workloads until you can comfortably sustain your exercise level A good suggestion is a minimum of three minutes Perspiration on your brow is a good indicator of a thorough warm up The older you are the longer your warm up period should be CS 8 0 OWNER S GUIDE 75 YOUR PROGRAM CONTINUED CHAPTER THIRTEEN DESIGNING AN EXERCISE PROGRAM 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 Cool Down Slow and Relaxed Exercise Cooling down relaxes your muscles and gradually lowers your heart rate Slowly reduce your workload until
50. tions key CSAFE Enable Turns on CSAFE network communications CSAFE Auto Bike will auto announce itself to the network when it powers up Def Weight Suggested body weight Display Options The number of different data readout sets Setting a value of 3 will allow two normal screens and the ECG waveform display Setting a value of 5 will allow two additional screens with more advanced readouts like watts and running speed equivalents Reset Restore factory default settings d CS 8 0 OWNER S GUIDE CUSTOMIZABLE OPTIONS CONT wer ODOMETERS ODOMETERS CHAPTER FOURTEEN SETUP MODE Miles Accumulated miles which is simulated road bike miles Even though this is just a simulated number it actually is a good measure of stress and wear on the bike mechanism and braking system Higher mileage results from higher braking power more pedal revolutions or both Hours Total hours the bike has been in use If the bike is idle or in attract mode hours do not accumulate in general the pedals have to be moving for hours to accumulate Total Starts The total number of times the bike awakens from either sleep mode or attract mode Program Selection Counters For each different workout how many times a new workout was initiated CS 8 0 OWNER S GUIDE 85 Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 CHAPTER FIFTEEN CARE AND MAINTENANCE Introd
51. uction Riding Your Bike The Display Workout Setup Manual Control Pre Set Programs Heart Rate Control Calorie Goal Workout IN THIS CHAPTER HOW TO CARE FOR YOUR BIKE Chapter 9 Designing Your Own Workout Chapter 10 Fitness Test Chapter 11 Medical and Ergometer Mode Chapter 12 Other Functions Chapter 13 Creating an Exercise Plan Chapter 14 Setup Mode Chapter 15 Care and Maintenance 87 KEEPING YOUR BIKE CLEAN CHAPTER FIFTEEN CARE AND MAINTENANCE Your CS 8 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 CS 8 0 Bike once a week with a water dampened soft cloth On the contact heart rate pads use a glass cleaning solution Be careful not to get excessive moisture between the edge of the overlay panel and the console as this might create an electrical hazard or cause the electronics to fail Expert service and maintenance at a reasonable cost are available through your factory trained authorized True Fitness dealer The dealer maintains a stock of repair and replacement parts and has the technical knowledge to meet your service needs 88 CS 8 0 OWNER S GUIDE HOW TO CARE FOR YOUR BIKE ra TRUE APPENDIX A APPENDIX A MAXIMUM HEART RATE AND TARGET HEART RATE 89 d a CS 8
52. umption capability which is important because this is one of the two biggest factors in endurance performance The other big endurance factor is the actate threshold which is the exercise level at which blood lactate begins to accumulate above resting levels The lactate threshold is much more difficult to measure than VO max which is why VO max is the accepted standard The only accurate way to measure VO max is to use a laboratory grade respiratory diagnostic system during a maximal exercise test All other methods produce an estimate with varying degrees of accuracy Serious training results in an average improvement in VO max of 2096 and all this takes place in 8 to 12 weeks Additional performance improvement after this time is a result of a higher lactate threshold and to a lesser degree increased biomechanical efficiency See Wilmore amp Costill Physiology of Sport and Exercise pages 140 141 and ACSM Guidelines page 68 VO max is expressed in milliters of oxygen per minute per kilogram of body weight or ml min kg CS 8 0 OWNER S GUIDE VO TRUE EXPLANATION APPENDIX B METS are defined as the ratio of the current body energy expenditure rate compared with basal metabolic rate BMR METS rate of current state 3 5 where 3 5 represents BMR VO oxygen uptake and 3 5 are in units of ml kg minute of oxygen consumed by the body This oxygen consumption rate corresp
53. urrent parameter and move to the next one Press when you re done and ready to begin your workout The key deletes your last data keystroke The key completely clears out the current entry If you hold the fuas key down for one second the default Smart Start settings will be restored Compose your workout at your leisure Your workout begins only when you press 209 25 CS 8 0 OWNER S GUIDE WORKOUT SETUP DURING YOUR WORKOUT CHAPTER FOUR WORKOUT SETUP TRUE DURING During your workout press io go back to Workout Setup YOUR as often as you like to change settings or even set up an entirely WORKOUT different workout While in Workout Setup pedal resistance is reduced If you change programs during your workout Workout Setup assumes you want to enter the new program at the same place you left the old one The exceptions to this are Heart Rate Control Custom Programs and Fitness Test programs 5 8 0 OWNER S GUIDE 29 TRUE CHAPTER FIVE MANUAL CONTROL IN THIS CHAPTER PERSONAL POWER FINE CONTROL BIKE MODE Chapter 1 Introduction Chapter 9 Designing Your Own Workout Chapter 2 Riding Your Bike Chapter 10 Fitness Test Chapter 3 The Display Chapter 11 Medical and Ergometer Mode Chapter 4 Workout Setup Chapter 12 Other Functions Chapter 5 Manual Control Chapter 13 Creating an Exercise Plan Chapter 6 Pre Set Programs Chapter 14 Setup Mode Chapter 7 Heart Rate Control
54. ust each parameter Remember you can use the and keys too Press to accept each parameter When you are entering the final parameter or workout segment in a custom program press AND HOLD the e key to accept the last parameter and save the program This step does not apply to the Record Custom Program See Below To completely delete a custom program while in Edit mode press then press AND HOLD again Type Workout Number of Segment What to do and what happens Time Segments Time Scale Set by user Auto Auto Scale Set workout time then enter up to 60 segments auto scales to workout time Fixed Auto Auto Set by User Set segment time then enter up to 60 seg ments workout time is the segment time multiplied by the number of segments Record Record 60 Auto Begin to workout in default Manual mode Auto Repeat Set workout and segment time then enter up to 10 segments pattern repeats 5 8 0 OWNER S GUIDE 55 CUSTOM PROGRAMS IN DEPTH CHAPTER NINE DESIGNING YOUR OWN WORKOUT 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 each segment enter the segment length between 5 and 90 seconds and segment workload up to 60 segments The workout time will accumulate each segment time after you enter it You cannot save a program until you have ent
55. wer applied to an external machine from the exerciser and Kg is the exerciser s body weight in kilograms 5 8 0 OWNER S GUIDE 99 ra TRUE APPENDIX D APPENDIX D AMERICAN COLLEGE OF SPORTS MEDICINE POSITION STAND ON EXERCISE AND FITNESS 101 APPENDIX D In 1998 the American College of Sports Medicine completed their most important position stand titled recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy adults The ACSM is recognized as the premier authority in this area so this document describes the current consensus among exercise physiologists and coaches Also note that the ACSM is a fairly conservative body so they only make recommendations when there are compelling reasons The following is a summary of the document The full document can be found on the 5 5 journal s website http ipsapp006 lwwonline com content getfile 2320 20 1050 fulltext htm gt The variables of frequency intensity and duration of exercise quantify the degree of overload stimulus in an exercise program In general the greater the stimulus the greater the training effect All three types of exercise cardiovascular resistance and flexibility should be included in a training program Cardiovascular training is especially sensitive to frequency and intensity the minimums for developing and maintaining fitness are at least ten minutes
56. y others see Chapter 5 In Record mode 60 changes in workload are recorded during your workout For direct entry of a workout program using the keypad you can set as few or as many of the parameters as you wish The default called Scale is for you to pick the total workout time then enter up to 60 equal length segments Each segment can have up to 77 different intensities depending on body weight If you want to directly control the length of each segment use Fixed If you select Repeat you set a workout time and the segment pattern you enter repeats over and over until the workout time is reached When you select a stored custom workout program as your workout you can change the suggested workout time This will simply stretch or shrink the program to fit the new workout time As you use a custom program if you use the keys the workload intensity for the current segment only is shifted CS 8 0 OWNER S GUIDE CREATING YOUR OWN WORKOUT CREATING YOUR OWN WORKOUT CHAPTER NINE DESIGNING YOUR OWN WORKOUT TRUE Press Advanced Options until Custom Program 1 2 or 3 is PROGRAMS displayed STEP BY STEP e Use the keys to select the type of custom program scale fixed record or repeat Press Enter your personal information Enter your desired workout time This step does not apply to the Fixed Custom Program See Below e Use the or numeric keys to adj
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