When the power cord is connected to the bike, the console will automatically power up.
When initially powered on, the console will perform an internal self-test. During this time, all the lights will turn on. When the lights go off, the console will show the current software version. The distance window will show the distance in miles. The time window will show the total hours of use. The odometer will remain displayed for only a few seconds and then the console will go to the start up display. The dot matrix display will scroll through the different profiles of the programs and the console will continue scrolling the start up message. You may now begin to use the console.
Programming the Console
Each of the programs can be customized with your personal information and changed to suit your needs. Some of the information asked for during programming is necessary to ensure the readouts are correct. You will be asked for your age and weight. Entering your age is necessary during the Heart Rate Programs to ensure the correct settings are entered in the program. Entering your weight helps calculate a more accurate calorie reading.
Basic Information and Functions
Upon start up, the Message Center will initially display the program name. When in scan mode during a program, speed will be displayed for four seconds, then move on and display watts (indication of workload), then laps completed, then segment time, and finally max level. Pressing the ENTER button again will bring you back to the beginning.
The STOP button has several functions. Pressing the STOP key once during a program will pause the program for 5 minutes. To resume your workout while paused, just press the START key. If the STOP button is pressed twice during a workout, the program will end and the console will display your Workout Summary (total time, average. speed, average watts, average heart rate, total laps). If the STOP key is held down for 3 seconds or a third time during the program, the console will perform a complete RESET. During data entry for a program, the STOP key performs a previous screen or segment function. This allows you to go back to change programming data.
The program keys are used to preview each program. When you first turn the console on, you may press each program key to preview what the program profile looks like. If you decide that you want to try a program, press the corresponding program key and then press the ENTER key to select the program and enter into the data-setting mode.
The XBR95 bike has a built in heart rate monitoring system. Simply grasping the hand pulse sensors on the stationary handlebars or wearing the heart rate transmitter will start the heart icon blinking (this may take a few seconds).The pulse display window will display your heart rate, or pulse in beats per minute.
The console includes a built-in fan to help keep you cool. To turn the fan on, press the button on the left side of the console.
Muscle Activation Figure
There is an anatomical figure located at the top of the console. This figure will light all areas that are activated when using the bike (during any of the programs). You can control which muscles are activated by customizing the resistance profile during the set up phase of each program. If you accept the default program profile, the selected program will determine which muscles will be activated by automatically adjusting the resistance. Generally, the following guidelines hold true:
- The upper body LED’s will not light
- The lower body lights will activate in three degrees of engagement: Green represents minimal muscle involvement, yellow represents medium involvement, and red represents full or heavy activation.
These are the different scenarios for lower body muscle activation:
- Levels 1-10: Green – Hamstrings & Gluteals light up; Amber – Quadriceps & Calves light up
- Levels 11-20: Amber – Hamstrings & Gluteals light up; Red Quadriceps & Calves light up
After the console powers up, press the START key to begin "Quick Start Mode." While in Quick Start, the time will count up from zero and the workload may be adjusted manually by pressing the level +/- buttons. The dot matrix display will have only the bottom row lit at first. As you increase the resistance, more rows will light indicating a harder workout. The fitness bike will get harder to pedal as the rows increase.
There are 40 levels of resistance available for plenty of variety. The first 10 levels are very easy workloads and the changes between levels are set to a good progression for de-conditioned users. Levels 11-20 are more challenging, but the increases in resistance from one level to the next remain small. Levels 21-30 start getting tough as the levels jump more dramatically. Levels 31-40 are extremely hard and are good for short interval peaks and elite athletic training.