2. Heart Fit Training Congratulations! Now that you have completed your test – you are ready for your training. This training program is based off the level the user evaluated their Heart- Fit Test, for heart rate recovery with preset wattage (constant work load).

3. Intelli-Fit™ Buttons used in the Heart-Fit Training program Heart-Fit Training Fit-Key Pause/Clear Enter Up and Down Arrows The Pause/Clear button can be used any time during exercise to pause the program or to end it. More

4. Heart Fit Training To Start: 1. Press the More button on the first screen. 2. Press the Heart-Fit Training Button 3. Press Enter There are instructions at the top of the console to guide you through the steps of establishing a program.

5. Heart Fit Training Heart Rate monitor is required for this program to work! 4.Choose your level using the up and down arrows: Beginner Intermediate Advanced Sports Performance 5. Press Enter It is recommended to start at the same level the user began their Heart-Fit Test.

6. Heart Fit Training 6.Select your program using the up and down arrow buttons. There are 3 programs within each level of beginner, intermediate, advanced and sports performance. 7. Press Enter It is recommended that all users regardless of what level to always start with Program 1.

7. Heart Fit Training 8. Select user weight using the up and down arrows. The weight ranges from 20 lbs – 550 lbs*. If you press and hold the arrow button, the weight will adjust in 10 lb increments. Default weight is 150 lbs. 9. Press Enter 10. Press Start *Please see product specs for total user weight capacity. Maximum weight will be dependent on which model is used.

8. Warm-up The first phase of the exercise is the warm up. It consists of 3 minutes of low watts range in one minute increments. There is a box at the right-top side of the screen to show the user’s stage, progress and count down.

9. Best Effort After the warm-up, the sprint and recovery intervals begin. It is important for the user to maintain the same RPM throughout the test. Please see target RPM chart to use as a guideline for each product type. During the red stage the watts increase significantly and the user will be instructed to use their best effort. The time counts down in 30 second intervals.

10. Recovery The green and blue bars allow the user rest/recovery. The green bars last 30 seconds and the blue bars last 4 minutes each. The box in the top right screen shows the user stage, time countdown and progress The user’s watts output, RPM and Heart Rate are continuously monitored throughout the exercise

11. Cooldown The cool down lasts 3 minutes and is not counted in your test results. Your test results will appear 6 seconds into your cool down mode. The Heart-Fit Training results show average heart rate, average watts, and calories.

12. Save Results At this time, you can save your results on a USB flash drive via the Fit-Key port. Simply plug your key in and press save results.

13. Plug the key into your computer and the results are shown as below

14. Fan There is a fan built in to the console allowing 3 speeds at low – medium – high and can be used at any time during your exercise. Press ‘Fan’ button on your far right. Press fan button 1, 2 or 3 times to select your desired speed. On the 4 th press, it turns the fan off.

15. Please be advised that the POWER BURST function is NOT available in this program

16. Please be advised that the CHANGE VIEW SCREENS are NOT available in this program