Z5
Table of Contents
Z5 Bike Owner’s Guide
1 - Quick Start
It’s easy to use your
new bike.
2 - Riding Your
Bike
Basic operation of
everything except the
console.
4 - Manual and
Pre-Set Programs
Details on basic
exercise modes.
5 - Heart Rate
Control
Foolproof heart rate
feedback workouts.
6 - Creating an
Exercise Plan
Advice on using your
bike in a rewarding
exercise program.
7 - Care and
Maintenance
Keeping your bike in
the best shape.
8 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
9 - Bike
Specifications
Operational and
physical attributes of
your bike.
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3 - The Display
Describes each key
and data display
feature.
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Quick Start
In This Chapter:
Just Get on and Ride!
Starting Up
Change Workouts Any Time You Want
Pausing Your Workout
Change the Data Display
chapter one
Z5 Bike Owner’s Guide
3
C
HAPTER
1:
Quick Start
CHAPTER 2: Riding Your Bike
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Designing an Exercise Program
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Bike Specifications
Just Get on and Ride!
QUICK START
Z5 Bike Owner’s Guide
5
QUICK S
TART
JUST GET ON
AND
RIDE!
STARTING UP
PAUSING YOUR
WORKOUT
C
HANGE
WORKOUTS AT
A
NY TIME
CHANGE THE
DATA DISPLAY
The best way to learn to use the Z5 Bike is to keep pressing
keys to see what happens — explore it at your own pace.
R
EMEMBER: the bike must be plugged into a wall outlet using the
supplied wall transformer. The power input jack is located on
the lower right side of the bike.
Begin pedaling.
The display will wake up and prompt for your weight,
workout selection, and workout time.
Enter your workout parameters and press , or
immediately press for a quick start into a manual
workout.
At any time during your workout, change workouts by pressing
a program key.
The bike will retain your workout data for about 15 seconds
after you stop pedaling.
Press the Change Display key to change the workout data
display.
Riding Your Bike
In This Chapter:
Getting Comfortable
Using Your Heart Rate to Exercise
Using the Chest Strap
Using Contact Heart Rate
Getting the Best Results Possible
chapter two
Z5 Bike Owner’s Guide
7
CHAPTER 1: Quick Start
C
HAPTER
2:
Riding Your Bike
CHAPTER 3: The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Bike Specifications
Getting Comfortable
RIDING YOUR BIKE
Z5 Bike Owner’s Guide
9
RIDING YOUR BIKE
Set your weight before every workout. This
allows the Z5 Bike to control your workout
more effectively.
The body weight setting does not affect the
calorie expenditure calculation. Unlike
treadmills or other weight-bearing
exercises, calories burned during exercise
biking does not change with different body weights.
Adjust the seat so that when
your leg is fully extended with
your feet in the pedals, your
knee is slightly bent.
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.
SETTING YOUR
WEIGHT
Variations in human
exercise efficiency are
another potential
source of error, with
differences of plus or
minus 10% common
in the population.
SEAT
ADJUSTMENT
UPRIGHT BIKE
SEAT
A
DJUSTMENT
Z5 Bike Owner’s Guide
Using Your Heart Rate During Exercise
RIDING YOUR BIKE
10
RIDING YOUR BIKE
Riders are most efficient if they
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.
Most riders will find a comfort/efficiency sweet spot at a
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 provide.
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.
BREATHING
PEDAL
CADENCE
FOOT POSITION
Using the Chest Strap
RIDING YOUR BIKE
Z5 Bike Owner’s Guide
11
RIDING YOUR BIKE
The Z5 Bike can monitor your heart rate using a chest strap
that transmits your heart rate to the bike via radio.
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.
MONITORING
YOUR HEART
RATE
Z5 Bike Owner’s Guide
Getting the Best Results Possible
RIDING YOUR BIKE
12
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.
The transmitter strap should be worn
directly against your skin, about one
inch below the pectoral muscles/breast
line (see picture below). Women should
be careful to place the transmitter
below their bra line.
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.
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 continuous-
ly. A maximum heart rate
that requires maximal
exercise for several minutes to attain is 185.
A 30-year-old in good
shape might have a resting heart rate near 55,
and might exercise for 20
minutes at a heart rate of
160.
A world-class distance runner or professional cyclist
might have a resting heart
rate near 45.
CHEST STRAP
HEART RATE
MONITORING
The Display
In This Chapter:
Your Display
The Upper Panel
The Lower Panel
chapter three
Z5 Bike Owner’s Guide
15
CHAPTER 1: Quick Start
CHAPTER 2: Riding Your Bike
C
HAPTER
3:
The Display
CHAPTER 4: Manual and Pre-Set Programs
CHAPTER 5: Heart Rate Control
CHAPTER 6: Creating an Exercise Plan
CHAPTER 7: Care and Maintenance
CHAPTER 8: Important Safety Instructions
CHAPTER 9: Bike Specifications
Your Display
THE DISPLAY
Z5 Bike Owner’s Guide
17
THE
DISPLAY
The bike display has two jobs: to let you control the bike
operation, and to give you feedback about your workout. The
controls are simple and designed to be foolproof; it's hard to
press a "wrong" key. You can monitor eight different kinds of
physiological data, and your workout progress is tracked
graphically with the center matrix display
YOUR DISPLAY
Z5 Bike Owner’s Guide
The Upper Panel
THE DISPLAY
18
T
HE DISPLAY
Work Level: The
selected workout
level.
Time: The amount of time
remaining in your workout.
If you press , this
becomes elapsed time: how
long you've been working
out so far.
*
Distance: An estimate
of how far you would
have traveled on an
outdoor road bike.
*
Heart Rate: In
beats per minute
(bpm).
*
Calories: 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: Your pedal cadence.
*
METs: Your METs rate.
*
Watts: The amount of mechanical
power the bike is receiving from
your exercise. This is not the same
as the amount of power your body
is using, since the average person
is only about 20% efficient at
generating mechanical power.
*
Change Display: Changes
data readouts from one set of
four to the other set. Press
and hold for two seconds to
automatically alternate back
and forth between the two
sets every five seconds.
*
Progress Display:
Shows your progress and
workload profile through
your workout.
*Pressing
the
“Change
Display”
key
will
switch
the
readout
from
the
top
values
to
the
bottom
values
and
will
light
up
the
LEDs
of
the
values
now
being
displayed.
The Lower Panel
THE DISPLAY
Z5 Bike Owner’s Guide
19
THE
DISPLAY
Workload: Adjusts workload
up and down. Keys repeat if
held down.
Numeric: Used for
data entry in workout
setup. During a
workout, used to
change workload by
entering a numeric
value and pressing
.
Clear: Zeros-out current
data entry.
Enter: Accepts the current
data entry.
Heart Rate Control:
Selects Constant Heart
Rate Control. If already in
a workout, selects Cruise
Control HRC.
Pre-set Programs: Selects
desired program profile.
Random: Generates
a different program
profile each time
Start: Starts a workout
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