Schwinn 223, 123, 122 User Manual

122/123/223

OWNERS MANUAL

ENGLISH DEUTSCHFRANÇAISITALIANOESPAÑOLNEDERLANDS

96175

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122/123/223

OWNERS MANUAL

ENGLISH DEUTSCHFRANÇAISITALIANOESPAÑOLNEDERLANDS

96251

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SAFEGUARDS

FITNESS SAFEGUARDS AND

WARNINGS

Before starting any exercise program, consult with your physician or health professional. He or she can help establish the correct exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition.

The following 3 warnings listed below are also located on the computer console mast of the exercise bike. Failure to follow any of these safeguards may result in injury or serious health problems.

• Read and understand the Owner’s Manual and operation instructions prior to use. If you do not have an Owner’s Manual, please contact International Customer Service at +41-26-460-77-77 to obtain one..

• If you feel any unusual pain or tightness in your chest, shortness of breath or dizziness, feel faint or have any discomfort while you exercise, STOP! Consult your physician.

• Keep children and pets away.

OTHER IMPORTANT SAFEGUARDS

AND WARNINGS

• Do not exceed maximum user weight of 136 kg (300 lb.)

• It is the responsibility of the owner to ensure that all users of this equipment are adequately informed of all precautions.

• Use this equipment only on a solid level surface. Cover the floor or carpet beneath this equipment for protection.

• Read the Warning Label located on the computer console mast.

• Do not place fingers or any other objects into moving parts of the exercise equipment.

• This equipment is designed for use by persons aged 13 years and older. Teenagers should be supervised.

• Always wear athletic shoes for foot protection. Avoid wearing loose clothing that may become entangled in the drive mechanism.

• Warn bystanders to keep a safe distance, especially from the moving pedals. Do not allow anyone to touch the bike while it is in operation.

• This equipment is for home use only. Do not use in a commercial, institutional, or rental setting.

• Care should be taken when mounting or dismounting the exercise bicycle.

• Do not operate in damp or wet conditions.

• Follow proper set-up and guidance as outlined in the Owner’s Manual and Assembly Instructions. Only use the bike as outlined in usage instructions of the Owner’s Manual.

• Prior to each use inspect the bike for loose, broken, or worn parts. Do not use if found in this condition. The safety of the equipment can only be ensured if it is regularly examined and maintained. (See Maintenance section of the Owner’s Manual)

• Refer to the Maintenance section in the Owner’s Manual and disconnect power supply before servicing the bike.

• Replace Warning Label if damaged, illegible, or removed.

• We recommend that a minimum distance of 1 meter (39 inches) surrounding the bike is kept clear of all obstructions, including children, bystanders, and pets. This is to ensure adequate clearance for easy access to the bike and to avoid any possible contact with the moving pedals.

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SCHWINN BIO-FIT

™

COMFORT SYSTEM

THE REVOLUTIONARY SCHWINN BIO-FIT

™

COMFORT SYSTEM

The unique and revolutionary Schwinn Bio-Fit™Comfort System is designed specifically to ensure that each point of contact and user-interface with the bike provides the user with proper ergonomic and bio-mechanical positioning, superior comfort, the ultimate in functionality, and is fully customizable to fit each user’s unique and specific needs.

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FEATURES

Other features:

Schwinn Bio-Fit™handlebars adjust for a variety of multiple comfortable hand positions (Offered on upright models)

Schwinn Bio-Fit

™

wide seats offer stability, comfort, and

support

Schwinn Bio-Fit

™

pedals provide proper alignment for

efficient pedaling

Console slider mechanism contributes to an ideal user interface position

Seat slider mechanism ensures optimum seat height and fore/aft adjustment (Offered on upright models)

Lumbar support can be adjusted for improved lower back support (Offered on recumbent models)

Multi-program and feature-packed computer with 16 levels of resistance will keep you motivated and help you achieve your fitness goals

Grip heart rate for monitoring your workouts

High-quality, chrome-plated seat tube looks good in any room in the house

Oversized rear stabilizer tube for rock-solid steadiness

Drive train features a strong and durable 3 piece crank, super quiet 6 groove drive belt and oversized, perimeter weighted, 9kg flywheel provide the ultimate in true “road” feel

Transport wheels give you the versatility to move your workouts to the family room while watching the kids or the den while enjoying your favorite tv program

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Convenient storage for your favorite workout reading materials (Offered on recumbent models)

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CONGRATULATIONS!

Thank you for making the Schwinn bike a part of your exercise and fitness activities. For years to come, you’ll be able to rely on Schwinn craftsmanship and durability as you pursue your personal fitness goals.

The Schwinn bike should enable you to shape and monitor your workouts to:

▲ Increase your energy level

▲ Increase cardiovascular and aerobic fitness

▲ Increase lower body muscle strength

▼ Decrease your overall percentage of body fat

Whether you are just getting started in an exercise program or are already in good shape, the Schwinn bike is designed to be an efficient, easy and fun way to achieve an enhanced level of fitness. You can pedal your way to a slimmer and healthier body. The on-board digital computer enables you to accurately monitor your progress by tracking time, speed, distance and approximate Calories burned. This Owner’s Manual contains all the information you need to operate and enjoy your Schwinn exercise bike. Also included are general fitness guidelines. Please read this Owner’s Manual in its entirety before getting onto the bike and working out. So let’s get started.

Take your time and have fun!

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TABLE OF CONTENTS

Operation ........................................................................................... 9

How to use the 122/123/223 Schwinn exercise bike.........9

How to use the 122 Schwinn exercise bike computer .... 11

How to use the 123/223 Schwinn exercise bike

computer ...........................................................................23

Maintenance...................................................................................... 41

Moving your Schwinn exercise bike............................ 41

Leveling your Schwinn exercise bike .......................... 41

Maintenance ................................................................ 41

Workout Log……………………………………………………………… 42

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OPERATION

■ Seat adjustment

Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury.

1. Place one pedal in the forward position and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at Fig 2. the knee (Figs. 1 and 2).

2. If your leg is too straight or your foot cannot touch the pedal, you will need to move the seat down on the upright bike or forward on the recumbent bike. If your leg is bent too much, you will need to move the seat up on the upright bike or backward on the recumbent bike.

3. Adjust the upright seat height by first dismounting the bike, then pulling out the adjustment knob on the seat tube and releasing the locking pin (Fig. 3). Lower or raise the seat to the desired height. Release the seat knob, engaging the locking pin. Be sure that the pin is fully secured in a seat post hole. To adjust the recumbent seat, pull the seat knob up to release the seat. Slide the seat forward or backward to the desired position. The knob will “pop” up into the next hole; turn the knob to ensure a tight fit. (Fig.4)

4. The upright bike also features a combination fore / aft and micro seat height adjustment slider. To move the seat closer to, or away from the console, loosen the knob, slide the seat forward or rearward to the desired position and re-tighten (Fig. 5). Because of the unique angled design of the slider it also functions as a micro seat height adjustment. Using this feature in combination with the pop-pin adjustment on the seat tube enables you to fine tune the proper seat height for optimum comfort and performance.

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Fig. 1

Fig. 2

Fig. 3

Fig. 4

HOW TO USE THE 122/123/223 SCHWINN EXERCISE BIKES

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OPERATION

■ Foot positioning/pedal strap adjustment

Place the ball of each foot on the pedals. Rotate the pedals until one foot is within arms reach. Then, reach down carefully and fasten the rubber strap over your shoe and secure it to the pedal by slipping the nub at the end of the pedal through one of the slots in the strap. Pull down on the strap until it snaps into place (Fig. 6). Repeat for the other foot. Point your toes and knees directly forward to ensure maximum pedal efficiency. Pedal straps can be left in place for subsequent workouts.

■ Handlebar Adjustment

The upright bike offers an adjustable handlebar to ensure a variety of comfortable hand positions. To adjust the angle of the handlebars, loosen knob, adjust the handlebars to the desired position and re-tighten (Fig. 7).

■

Console Adjustment

The upright and recumbent bike both feature a console position adjustment that enables you to position the console closer or farther away from your body to make the console buttons easier to reach, the LCD screen easier to view, and your body position more comfortable so you don’t feel too cramped or too stretched out while exercising. To adjust the console position, loosen the knob, adjust the console to the desired position and re-tighten (Fig. 8). Experiment by moving the seat and console sliders closer together or farther apart to totally customize the most comfortable exercise position possible.

■ Resistance adjustment

Using the console, you have control over the levels of resistance integrated into your workout. Typically, lower resistance levels enable you to move at a faster pace, placing increased demand on your cardiovascular system. Higher resistance levels will typically deliver more of a muscle / endurance workout at lower RPMs. But everyone is different! So experiment and find the beginning of resistance that is comfortable for you.

■ Lower body workout

Once you are in position and sitting comfortably, slowly begin pedaling, with your arms relaxed and with your hands resting on the hand grips. Pedal at an easy pace, at a low resistance level until you feel comfortable and secure. As you feel more comfortable, experiment with the range of resistance levels available via the console.

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Fig. 5

Fig. 6

Fig. 7

Fig. 8

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OPERATION

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USING THE 122 COMPUTER

Using the Computer

Your Schwinn bike is equipped with a versatile computer console which includes:

• Quick Start

• 1 Manual program

• 6 profile programs

• Calorie Goal

• BMI (Body Mass Index)

• Recovery Mode

• Results Mode

This console provides you with important information about your workout as well as controls the resistance levels. The following sections will describe how to utilize the many functions provided by this computer. Keep this manual accessible for future reference, as you will want to experiment with the various functions while you become familiar with the bike.

Computer Console Design

Before we discuss using the specific functions of the computer, let’s get familiar with the display, the different features, and various buttons located on the console.

Computer Features

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■ LCD Display

The large LCD (Liquid Crystal Display) screen located in the center of the console is your information center. This display is divided into sections that provide information about your workout and any preset information you may have input into the computer. The display provides a large main window that indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller windows across the bottom show INTERVAL TIME and TIME, RPM and WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window on the right side of the display shows SPEED and CALORIES, ENGLISH or METRIC operating mode, and the CYCLIST ICON with spinning wheels relative to your SPEED. The icon also indicates that the program is running.

The large main area of the display shows the program profile you are using. Within this profile are “bricks”, or rectangles, that are stacked vertically and indicate the relative resistance level and course profile. The computer is capable of offering 16 different levels of resistance. One “brick” represents the lowest level and eight “bricks” represent the highest level. You can view the level you are exercising in by referencing the Level numbers displayed on the left and right side of the “brick” display. Levels 1, 3, 5, 7, 9, 11, 13, and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 display on the right. The highest value displayed is the resistance level you are working out in.

In addition, you will notice that there are 12 columns of these “bricks” lined up horizontally across the bottom of the center of the display. Each Profile Program is 50 columns or “intervals” long so each of these columns or “intervals” represents one fiftieth of your workout time. For example, if you enter a workout time of 25 minutes, each column or “interval” time will last a duration of 30 seconds. Since the display shows the first 12 columns of your workout program, as you progress through the workout, the program will scroll to the left. The flashing “bricks” on the leftmost column let you know where you are in your workout and other columns to the right show the upcoming course profile.

The Manual program will display in the 12 interval columns as viewed on the LCD screen and do not scroll as you advance through the workout.

■ Alphanumeric Display

Within the LCD display the computer features a “message center” that prompts you to input specific data and values to make the bike easy to operate and gets you to your workout quickly.

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13

USING THE 122 COMPUTER

■ LCD Display Descriptions

TIME

Displays the workout TIME. The TIME will count down from the TIME you entered when beginning the program and shows the TIME remaining for your workout.

INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down

showing the TIME remaining before the program moves to the next column.

RPM Displays the current pedal RPM (revolutions per minute).

WATTS Displays the current power you are producing at a given resistance

level. A WATT is a measure of workload similar to horsepower (in fact 1 horsepower is equal to 746 Watts).

DISTANCE Displays the estimated DISTANCE traveled (Miles or Kilometers).

PULSE Displays your current heart rate BPM (beats per minute). You must

grip each Heart Rate contact sensor pod to enable the computer to detect your heart rate.

SPEED Displays the estimated SPEED (Miles or Kilometers / hour).

CALORIES Displays the estimated CALORIES you have burned during the exercise.

■ Console Buttons and Button Functions

START / PAUSE Used to start and pause the workout. When in a program pressing

this button will pause the workout. Press this button again to restart the clock and the program where you left off.

UP / DOWN Used to change resistance level or to adjust values such as program

time etc.

ENTER Confirms or enters your selection.

SCAN These 3 buttons enable the user to alternately view Interval Time or

Time, RPM or Watts, and Speed or Calories.

RESET Pressing RESET in the program mode will bring you back to the

“ENTER PROGRAM” screen. Holding the RESET button down

for 2 seconds will reset the console and perform the “Power Up” step.

QUICK START When the screen displays “ENTER PROGRAM”, pressing this

will start the Manual Program. This is a “one-touch” way of starting the Manual Program.

RESULTS Press this button to end the program and see the summary results of

your workout: Total Time, Total Distance, Average Speed, Average Watts, Average Pulse and Total Calories. Once you press this button your workout will end. You cannot go back and resume your workout where you left off. See START / PAUSE above for information regarding pausing then resuming your workout.

RECOVERY Press this button to measure and obtain your heart rate recovery

score. See section “Recovery Test”.

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USING THE 122 COMPUTER

■ Auto Shut-Off (Sleep Mode)

The console will automatically shut off in approximately 2 minutes without use or input. There is no on/off switch.

■ Information Mode

The computer enables you to switch between English or Metric units by pressing and holding the UP and DOWN buttons simultaneously for 3 seconds. Use the UP or DOWN button to select “ENGLISH” or “METRIC” and press ENTER to confirm. The computer will enter the Information Mode. In the Information Mode, by following the displayed menu and prompts, you will be able to:

Select ENGLISH measurement units which sets the computer for:

• Miles

• Miles/hour

• Pounds

• Inches

Or select METRIC measurement units which sets the computer for:

• Kilometers

• Kilometers/hour

• Kilograms

• Centimeters

See Total Distance See Total Hours

Press “ENTER” and then the software version will display. Press “ENTER” again to exit the Information Mode and the computer will bring you to the “ENTER PROGRAM” mode.

■ Grip Heart Rate

This Schwinn bike is equipped with grip heart rate sensors located on the handlebars. You must contact these sensors with both hands so the computer can detect your pulse. The computer uses information detected by the grip heart rate sensors for many of the software features. Make sure you are griping the pods and look for the flashing “heart” icon and pulse rate located on the lower right portion of the LCD display (to the left of the CYCLIST icon) indicating that a pulse signal is being received. If there is no display please see the section titled “IMPORTANT Things You Should Know Before Exercising” for more information.

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15

SOFTWARE FEATURES

Quick Start:

This is a “one-touch” way of starting the Manual Program.

1 Manual Pr

ogram:

You manually adjust the resistance level during your workout to make the program easier or more challenging.

6 Pr

ofile programs:

The computer offers a variety of fun and exciting profile programs to keep you motivated and on track to achieving your fitness goals:

Profile Program 1 Ride in the Park Profile Program 2 Plateau Profile Program 3 Strength Intervals Profile Program 4 Ramp Interval Profile Program 5 Pikes Peak Profile Program 6 Cross-Training

Calorie Goal:

The Calorie Goal feature lets you select an amount of Calories you would like to burn during your workout.

When selecting “CALORIE GOAL”, use the UP and DOWN buttons to select the amount of Calories you wish to “burn” from 10 to 990. Each increment will change the Calories by 10. Confirm your selected value by pressing the ENTER button.

The console will prompt you to choose a profile program. Use the UP or DOWN buttons to select a profile program and press the ENTER button to confirm your selection. During the program the Calorie display will count down from the number of Calories you entered to 0.

BMI (Body Mass Index) Measur

ement:

BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk. The table below gives a general rating and BMI score:

BMI

Underweight Below 18.5 Normal 18.5 – 24.9 Overweight 25.0 – 29.9 Obesity 30.0 and above

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There are limitations however. It may overestimate body fat in athletes and others who have a muscular build. It may also underestimate body fat in older persons and others who have lost muscle mass.

When choosing the BMI program you will be prompted to enter your height and weight and the computer will calculate and display your Body Mass Index. The console will display “IDEAL BMI RANGE”. The ideal or normal range is 18.5 – 24.9. The console will also display your ideal weight range for your height.

SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta, GA. The CDC is an agency of the federal Department of Health and Human Services.

CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.

Recovery T

est:

Recovery Test shows how quickly your heart recovers from an exercise state to a more restful state. Improved recovery is an indicator of increasing fitness.

For the console to perform the Recovery Test two things must happen. You must press the RECOVERY button, AND, the console must be displaying your heart rate. When both of these situations occur, then the console will perform the Recovery Test.

The console will show “01:00 STOP” and the time will begin to count down. Stop exercising but continue to grip the heart rate sensors. After 5 seconds, the display will show “00:55 RELAX” and will continue to count down to 00:00. For the entire minute the console will also show your heart rate. You must grip the heart rate sensors for the duration of the test.

The display will continue to show “RELAX” and your heart rate until the clock counts down to 00:00. The console will then calculate your recovery score.

Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus your heart rate at 00:00 (the end of the test)

The display will show “SCORE (Recovery Score)”. This will remain on the display for 5 seconds, then you can press RESULTS to view a summary of your workout and end the program you are working out in or press START to resume working out where you left off.

The higher the Recovery Test score value, the quicker your heart rate is returning to a more restful state and is an indication of improving fitness. By recording these values over time you can see the trend toward better health!

When you press the RECOVERY button and there is no heart rate signal or display, the console will show “NEED HR” and the HEART RATE ICON on

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the display will blink. This message will show for 5 seconds, then the Program will resume. You must see your heart rate on the display and then you must push the RECOVERY button again to perform the test.

Helpful Tip: For a more relevant score, try to obtain a steady heart rate for 3 minutes before pressing the RECOVERY button. This will be easier to achieve, and obtain the best result, in the Quick Start or Manual program so you can control level of resistance.

***Please note: The RECOVERY button does not function when you are in the BMI program.

Results Mode:

When you complete a program the Results Mode will automatically display and show your basic workout statistics. Manually pressing this button during your workout will also end the program and then give you your basic workout statistics. You cannot return to your workout after pressing this button.

To have the option of either ending your workout and seeing your workout results, or pausing your workout so you can return to where you left off, perform the following steps:

To STOP or PAUSE the program: Press the START / PAUSE button to pause your workout. The display will show “PRESS RESULT OR PRESS START”. Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.

In Results Mode the console will display:

“GREAT JOB” This will hold for approximately 3 seconds. “YOUR RESULTS” This will hold for approximately 3 seconds

The display will show the following workout results:

SPEED: showing Average Speed TIME: showing Total Time DISTANCE: showing Total Distance CALORIES: showing Total Calories WATTS: showing Average Watts HEART RATE: showing Average Heart Rate.

Pressing the RESET button will bring you back to the “ENTER PROGRAM” mode. After 60 seconds the console will automatically return to the “ENTER PROGRAM” mode.

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• IMPORTANT Things You Should Know Before Exercising

A. The values calculated or measured by the computer are for

exercise reference purposes only, NOT FOR MEDICAL PURPOSES. Please consult your physician before starting any exercise program. He or she can help establish the exercise frequency, intensity, (including determining your maximum and minimum heart rate and target heart rate zones) and the exercise time appropriate for your particular age and condition. If you have any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel faint or have any discomfort while you exercise, STOP! Consult your physician before continuing.

B. Pulse rate — The pulse rate will be displayed after the system has

detected 4 stable pulse signals. Pulse rate is then updated after receiving every two signals.

***Please Note: If your heart rate goes above 199, the “1” will flash. So a heart rate of 224 will be displayed as 124, and the 1 will be flashing***

C. Pulse rate readout — While the grip heart rate feature is a quick

and convenient way to check your heart rate, it is generally not as accurate as a wireless transmitter belt and is subject to occasional mis-readings and interference. You may, from time to time find inconsistencies with the heart rate display on your display console. There are many external factors that can affect the heart rate display. Some factors that influence the reliability of the heart rate signal include the environment where the equipment is used and even the physiology of the users themselves. Electromagnetic interference produced by such items as televisions, computers, microwave ovens, cellular and cordless telephones and florescent lights can also have an effect on the heart rate display on your equipment. By moving the product away from such items, you may be able to avoid many heart rate display problems.

D. Resistance Control — You can control the resistance of the bike

by using the UP or DOWN buttons. You increase the resistance by pressing the UP button or decrease the resistance by pressing DOWN button. You will notice a slight lag in time while the electronic brake adjusts to your input, so make sure to allow for this and don’t over-compensate.

E. Sleep Mode - The console will enter a “Sleep” mode and the system

will turn off automatically if there is no input for approximately 2 minutes. Press any button to return the computer to its pre“Sleep” state or press and hold the RESET button for 2 seconds to clear the computer.

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122 CONSOLE OPERATION

■ Console Operation – Quick Start

QUICK START: Press QUICK START to take you immediately to the

Manual program. Resistance level will be Level 1. Time will start from 00:00 and count up.

Changing Levels:

You can increase or decrease the resistance level by

pressing the UP or DOWN buttons at any time. Once the resistance level reaches Level 16, the UP button becomes inoperative. In other words, the resistance level cannot be changed from Level 16 to Level 1 by pressing the UP button. Likewise, the console will not change from Level 1 to Level 16 by pressing the DOWN button.

T

o STOP or PAUSE the program: Press the START / PAUSE button to

pause your workout. The display will show “PRESS RESULT OR PRESS START”. Then if you press the RESULTS button the computer will show

your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.

■ Console Operation – Manual program

Select Program: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access the Manual

program, scroll through the display by using the UP or DOWN buttons until you reach “MANUAL”, then press ENTER.

Enter Level:

You will then be prompted in the alphanumeric display to

“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the UP or DOWN buttons and then press ENTER to confirm your selection.

The default resistance level will be the last level a user entered (previous workout).

Enter Time:

You will then be prompted in the alphanumeric display to

“ENTER TIME”. Select the desired Time by using the UP or DOWN buttons and then press ENTER to confirm your selection. The default Time will be the last Time a user entered (previous workout). The minimum time you can enter is 2:00.

Enter W

eight: You will then be prompted in the alphanumeric display to

“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection.

Start:

You will then be prompted in the alphanumeric display to “PRESS

START”. “MANUAL” will display confirming you are about to start the

“MANUAL” program. You can now begin exercising!

Changing Levels:

You can increase or decrease the resistance level by

pressing the UP or DOWN buttons at any time.

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To STOP or PAUSE the program: Press the START / PAUSE button to

stop or pause your workout. The display will show “PRESS RESULT OR PRESS START”. Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.

■ Console Operation – Selecting a profile program

Select Program: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access the profile

programs, scroll through the display by using the UP or DOWN buttons until you reach “PROGRAMS”, then press ENTER. The program profile and name will appear in the display. Use the UP or DOWN buttons to select your desired program. Press ENTER to confirm your selection.

Enter Level:

You will then be prompted in the alphanumeric display to

“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the UP or DOWN buttons and then press ENTER to confirm your selection.

The default resistance level will be the last level a user entered (previous workout).

Enter Time:

You will then be prompted in the alphanumeric display to

“ENTER TIME”. Select the desired Time by using the UP or DOWN buttons and then press ENTER to confirm your selection. The default Time will be the last Time a user entered (previous workout). The minimum time you can enter is 2:00.

Enter W

eight: You will then be prompted in the alphanumeric display to

“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection.

Start:

You will then be prompted in the alphanumeric display to “PRESS

START”. The preset program you selected will display confirming your

selected program. You can now begin exercising!

T

o STOP or PAUSE the program: Press the START / PAUSE button to

pause your workout. The display will show “PRESS RESULT OR PRESS START”. Then if you press the RESULTS button the computer will show

your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.

■ Console Operation – “CALORIE GOAL”

“CALORIE GOAL” enables you to select an amount of Calories you would like to burn and lets you choose a preset program to achieve that goal. Your exercise is complete when the Calories count down to 0.

Select Pr

ogram: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access Calorie Goal,

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OPERATION

scroll through the display by using the UP or DOWN buttons until you reach “CALORIE GOAL” then press ENTER.

Enter Calories:

You will then be prompted in the alphanumeric display to

“ENTER CALS”. Select the desired Calories to burn by using the UP or DOWN buttons and then press ENTER to confirm your selection. Next, a

profile program and name will appear in the display. Use the UP or DOWN buttons to select your desired profile program. Press ENTER to confirm your selection.

Enter Level:

You will then be prompted in the alphanumeric display to

“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the UP or DOWN buttons and then press ENTER to confirm your selection.

The default resistance level will be the last level a user entered (previous workout).

Enter W

eight: You will then be prompted in the alphanumeric display to

“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection.

Start:

You will then be prompted in the alphanumeric display to “PRESS

START”. “CALORIE GOAL” will display confirming your selection. You

can now begin exercising!

Time will begin counting up and Calories will begin counting down from your preset Calorie Goal value until the display reaches 0. When you have reached your Calorie Goal the computer will display “GREAT JOB”, then “YOUR RESULTS”. The display will show a summary of your workout: Total Time, Total Distance, Average Speed, Average Watts, Average Pulse, and Total Calories.

Changing Levels:

You can increase or decrease the resistance level by

pressing the UP or DOWN buttons at any time.

To STOP or PAUSE the program: Press the START / PAUSE button to

pause your workout. The display will show “PRESS RESULT OR PRESS START”. Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.

■ Console Operation – “BMI” (Body Mass Index)

BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk.

Select Program: Press any button to power up the console and “ENTER

PROGRAM” appears in the alphanumeric display. To access BMI, scroll through the display by using the UP or DOWN buttons until you reach “BMI” then press ENTER.

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Enter Weight: You will then be prompted in the alphanumeric display to

“ENTRWEIGHT (lbs. or kgs)”. Select the appropriate weight by using the UP or DOWN buttons and then press ENTER to confirm your selection.

Enter Height:

You will then be prompted in the alphanumeric display to

“ENTRHEIGHT (in. or cent.)”. Select the appropriate height by using the UP or DOWN buttons and then press ENTER to confirm your selection.

The computer will calculate and display your Body Mass Index. Then the Ideal BMI will display: 18.5 to 24.9 Then your ideal weight will display.

***Please note: The BMI program is a special program that requires certain specific input so certain buttons become inoperative while in the BMI program. The following buttons only work during the set-up phase of the program and become inoperative after you start the program:

START / PAUSE button ENTER button UP or DOWN buttons RESULTS button RECOVERY button

CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.

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USING THE 123/223 COMPUTER

Using the Computer

Your Schwinn bike is equipped with a versatile computer console which includes:

• Quick Start

• 1 Manual program

• 10 profile programs

• 3 Heart Rate Control programs

• 2 Custom user-defined programs

• Time Trial program

• Fitness Test

• Calorie Goal

• BMI (Body Mass Index)

• Recovery Mode

• Results Mode

This console provides you with important information about your workout as well as controls the resistance levels. The following sections will describe how to utilize the many functions provided by this computer. Keep this manual accessible for future reference, as you will want to experiment with the various functions while you become familiar with the bike.

Computer Console Design

Before we discuss using the specific functions of the computer, let’s get familiar with the display, the different features, and various buttons located on the console.

Computer Features

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■ LCD Display

The large LCD (Liquid Crystal Display) screen located in the center of the console is your information center. This display is divided into sections that provide information about your workout and any preset information you may have input into the computer. The display provides a large main window that indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller windows across the bottom show INTERVAL TIME and TIME, RPM and WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window on the right side of the display shows SPEED and CALORIES, ENGLISH or METRIC operating mode, and the CYCLIST ICON with spinning wheels relative to your SPEED. The icon also indicates that the program is running.

The large main area of the display shows the program profile you are using. Within this profile are “bricks”, or rectangles, that are stacked vertically and indicate the relative resistance level and course profile. The computer is capable of offering 16 different levels of resistance. One “brick” represents the lowest level and eight “bricks” represent the highest level. You can view the level you are exercising in by referencing the Level numbers displayed on the left and right side of the “brick” display. Levels 1, 3, 5, 7, 9, 11, 13, and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 display on the right. The highest value displayed is the resistance level you are working out in.

In addition, you will notice that there are 12 columns of these “bricks” lined up horizontally across the bottom of the center of the display. Each Profile Program is 50 columns or “intervals” long so each of these columns or “intervals” represents one fiftieth of your workout time. For example, if you enter a workout time of 25 minutes, each column or “interval” time will last a duration of 30 seconds. Since the display shows the first 12 columns of your workout program, as you progress through the workout, the program will scroll to the left. The flashing “bricks” on the leftmost column let you know where you are in your workout and other columns to the right show the upcoming course profile.

The Manual, Heart Rate Control, Custom and Time Trial programs will display in the 12 interval columns as viewed on the LCD screen and do not scroll as you advance through the workout.

■ Alphanumeric Display

Within the LCD display the computer features a “message center” that prompts you to input specific data and values to make the bike easy to operate and gets you to your workout quickly.

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USING THE 123/223 COMPUTER

■ LCD Display Descriptions

TIME

Displays the workout TIME. The TIME will count down from the TIME you entered when beginning the program and shows the TIME remaining for your workout.

INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down

showing the TIME remaining before the program moves to the next column.

RPM Displays the current pedal RPM (revolutions per minute). WATTS Displays the current power you are producing at a given resistance

level. A WATT is a measure of workload similar to horsepower (in fact 1 horsepower is equal to 746 Watts).

DISTANCE Displays the estimated DISTANCE traveled (Miles or Kilometers). PULSE Displays your current heart rate BPM (beats per minute). You must

grip each Heart Rate contact sensor pod to enable the computer to detect your heart rate.

SPEED Displays the estimated SPEED (Miles or Kilometers / hour). CALORIES Displays the estimated CALORIES you have burned during the exercise.

■ Console Buttons and Button Functions

START / PAUSE

Used to start and pause the workout. When in a program pressing this button will pause the workout. Press this button again to restart the clock and the program where you left off.

UP / DOWN Used to change resistance level or to adjust values such as program

time etc.

ENTER Confirms or enters your selection. SCAN These 3 buttons enable the user to alternately view Interval Time or

Time, RPM or Watts, and Speed or Calories.

RESET Pressing RESET in the program mode will bring you back to the

“ENTER PROGRAM” screen. Holding the RESET button down

for 2 seconds will reset the console and perform the “Power Up” step.

QUICK START When the screen displays “ENTER PROGRAM”, pressing this

will start the Manual Program. This is a “one-touch” way of starting the Manual Program.

RESULTS Press this button to end the program and see the summary results of

your workout: Total Time, Total Distance, Average Speed, Average Watts, Average Pulse and Total Calories. Once you press this button your workout will end. You cannot go back and resume your workout where you left off. See

START / PAUSE above for information

regarding pausing then resuming your workout.

RECOVERY Press this button to measure and obtain your heart rate recovery

score. See section “Recovery Test”.

FAN The console features a fan with adjustable louvers to direct airflow to

cool you off while working out. Pressing this button turns the fan on or off.

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■ Auto Shut-Off (Sleep Mode)

The console will automatically shut off in approximately 2 minutes without use or input. There is no on/off switch.

■ Information Mode

The computer enables you to switch between English or Metric units by pressing and holding the UP and DOWN buttons simultaneously for 3 seconds. Use the UP or DOWN button to select “ENGLISH” or “METRIC” and press ENTER to confirm. The computer will enter the Information Mode. In the Information Mode, by following the displayed menu and prompts, you will be able to:

Select ENGLISH measurement units which sets the computer for:

• Miles

• Miles/hour

• Pounds

• Inches

Or select METRIC measurement units which sets the computer for:

• Kilometers

• Kilometers/hour

• Kilograms

• Centimeters

See Total Distance See Total Hours

Press “ENTER” and then the software version will display. Press “ENTER” again to exit the Information Mode and the computer will bring you to the “ENTER PROGRAM” mode.

■ Grip Heart Rate

This Schwinn bike is equipped with grip heart rate sensors located on the handlebars. You must contact these sensors with both hands so the computer can detect your pulse. The computer uses information detected by the grip heart rate sensors for many of the software features. Make sure you are griping the pods and look for the flashing “heart” icon and pulse rate located on the lower right portion of the LCD display (to the left of the CYCLIST icon) indicating that a pulse signal is being received. This is extremely important for the Heart Rate Control and Fitness Test programs. The computer must receive a steady, consistent signal for the duration of these programs to operate correctly. If there is no display please see the section titled “IMPORTANT Things You Should Know Before Exercising” for more information.

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27

SOFTWARE FEATURES

Quick Start:

This is a “one-touch” way of starting the Manual Program.

1 Manual Pr

ogram:

You manually adjust the resistance level during your workout to make the program easier or more challenging.

10 Pr

ofile programs:

The computer offers a variety of fun and exciting profile programs to keep you motivated and on track to achieving your fitness goals:

Profile Program 1 Ride in the Park Profile Program 2 Rolling Hills Profile Program 3 Plateau Profile Program 4 Speed Intervals Profile Program 5 Strength Intervals Profile Program 6 Pyramid Intervals Profile Program 7 Ramp Interval 1 Profile Program 8 Ramp Interval 2 Profile Program 9 Pikes Peak Profile Program 10 Cross-Training

3 Heart Rate Contr

ol (H.R.C) Programs

These programs enable you to choose to workout in 3 different heart rate zones; 60% to 70% of max. heart rate, 70% to 80% of max. heart rate, and 80% to 90% of max. heart rate. The zones are calculated based upon your age and the percent of maximum heart rate you select to exercise in.

***Please note: You must grip the heart rate sensor pods located on the handlebars for the computer to read your pulse and for the Heart Rate Control programs to work effectively.

60% - 70% of maximum heart rate – General Fitness Zone – Fat Burning Exercise within this zone improves general fitness, begins to develop endurance, and contributes greatly to weight control and management by utilizing mostly fat Calories for energy.

70% - 80% of maximum heart rate – Aerobic Workout Zone – Endurance Training Exercise within this zone increases overall fitness, improves cardiovascular efficiency and endurance.

80% - 90% of maximum heart rate – Anaerobic Workout Zone – Performance Training Exercise within this zone maximizes fitness and athletic performance. ***We strongly recommend you consult with your physician before exercising in this zone***

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2 Custom User-defined Programs

These programs enable you to set up, store into memory and then workout in 2 different course profiles that you customize.

Time Trial

This program enables you to workout against a “pacer” to determine how long it takes you to cover a preset distance. You preset the speed of the “pacer” as the baseline of your workout and race to the end of the preset distance. At the end of the Time Trial the computer displays the watts, distance, speed, etc. that you have achieved.

Fitness T

est

The Fitness Test is one of the best ways to measure improvements in your physical fitness level. The test measures your fitness by comparing your power output (in Watts) to your Heart Rate. In general, as you become “more fit,” you will produce more power (Watts) at a given Heart Rate.

As the test starts, the power (Watts) slowly increases. This means that you will work harder, and as a result, your heart rate increases. The Watts continue to increase automatically until your heart rate reaches the “Test Zone.” This zone is individually computed to be near 75% of your maximum Heart Rate. When you reach the “Test Zone” the bike holds the Watts steady for three minutes. This is to allow you to reach a steady state (where your Heart Rate has become basically steady).

At the end of the three minutes, the computer measures your Heart Rate, and the power (Watts.) These numbers, (along with information about your age and weight,) are put into a formula and produce a “Fitness Score.”

Note: The Fitness Test is an excellent way to measure changes in your own fitness level. It is not designed to be used to compare one person’s score to another person’s score. This is because the test protocol only “estimates” your “Maximum Heart Rate.”

Calorie Goal:

The Calorie Goal feature lets you select an amount of Calories you would like to burn during your workout.

When selecting “CALORIE GOAL”, use the UP and DOWN buttons to select the amount of Calories you wish to “burn” from 10 to 990. Each increment will change the Calories by 10. Confirm your selected value by pressing the ENTER button.

The console will prompt you to choose a profile program. Use the UP or DOWN buttons to select a profile program and press the ENTER button to confirm your selection. During the program the Calorie display will count down from the number of Calories you entered to 0.

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BMI (Body Mass Index) Measurement

BMI is a useful tool that shows the relationship between weight and height that is associated with body fat and health risk. The table below gives a general rating and BMI score:

BMI

Underweight Below 18.5 Normal 18.5 – 24.9 Overweight 25.0 – 29.9 Obesity 30.0 and above

There are limitations however. It may overestimate body fat in athletes and others who have a muscular build. It may also underestimate body fat in older persons and others who have lost muscle mass.

When choosing the BMI program you will be prompted to enter your height and weight and the computer will calculate and display your Body Mass Index. The console will display “IDEAL BMI RANGE”. The ideal or normal range is 18.5 – 24.9. The console will also display your ideal weight range for your height.

SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta, GA. The CDC is an agency of the federal Department of Health and Human Services.

CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.

Recovery T

est

Recovery Test shows how quickly your heart recovers from an exercise state to a more restful state. Improved recovery is an indicator of increasing fitness.

For the console to perform the Recovery Test two things must happen. You must press the RECOVERY button, AND, the console must be displaying your heart rate. When both of these situations occur, then the console will perform the Recovery Test.

The console will show “01:00 STOP” and the time will begin to count down. Stop exercising but continue to grip the heart rate sensors. After 5 seconds, the display will show “00:55 RELAX” and will continue to count down to 00:00. For the entire minute the console will also show your heart rate. You must grip the heart rate sensors for the duration of the test.

The display will continue to show “RELAX” and your heart rate until the clock counts down to 00:00. The console will then calculate your recovery score.

Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus your heart rate at 00:00 (the end of the test)

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The display will show “SCORE (Recovery Score)”. This will remain on the display for 5 seconds, then you can press RESULTS to view a summary of your workout and end the program you are working out in or press START to resume working out where you left off.

The higher the Recovery Test score value, the quicker your heart rate is returning to a more restful state and is an indication of improving fitness. By recording these values over time you can see the trend toward better health!

When you press the RECOVERY button and there is no heart rate signal or display, the console will show “NEED HR” and the HEART RATE ICON on the display will blink. This message will show for 5 seconds, then the Program will resume. You must see your heart rate on the display and then you must push the RECOVERY button again to perform the test.

Helpful Tip: For a more relevant score, try to obtain a steady heart rate for 3 minutes before pressing the RECOVERY button. This will be easier to achieve, and obtain the best result, in the Quick Start or Manual program so you can control level of resistance.

***Please note: The RECOVERY button does not function when you are in the BMI program.

Results Mode

When you complete a program the Results Mode will automatically display and show your basic workout statistics. Manually pressing this button during your workout will also end the program and then give you your basic workout statistics. You cannot return to your workout after pressing this button.

To have the option of either ending your workout and seeing your workout results, or pausing your workout so you can return to where you left off, perform the following steps:

To STOP or PAUSE the program: Press the START / PAUSE button to pause your workout. The display will show “PRESS RESULT OR PRESS START”. Then if you press the RESULTS button the computer will show your workout results and end the program, or if you press START / PAUSE the computer will resume the program where you left off.

In Results Mode the console will display:

“GREAT JOB” This will hold for approximately 3 seconds. “YOUR RESULTS” This will hold for approximately 3 seconds

The display will show the following workout results:

SPEED: showing Average Speed TIME: showing Total Time DISTANCE: showing Total Distance

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CALORIES: showing Total Calories WATTS: showing Average Watts HEART RATE: showing Average Heart Rate.

Pressing the RESET button will bring you back to the “ENTER PROGRAM” mode. After 60 seconds the console will automatically return to the

“ENTER PROGRAM” mode.