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525C/R Bikes
GETTING STARTED
WORKOUT SELECTOR
WORKOUT DESCRIPTIONS
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525C/R Bikes Getting Started Quick Start Setting Resistance Entering Setup Data Selecting a Workout Displayed Workout Data E3 View HD Monitor Modes Heart Rate Monitoring Stopping the Bike
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525C/R Bikes Workout Selector
Calorie Burn
Cardio Endurance
Strength
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525C/R Bikes Workout Descriptions
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525C/R Bikes Quick Start

1. Simply get on the bike and start pedaling.

2. Press the Quick Start button to start the bike:

3. Enter your weight using the arrow buttons when prompted:

Then press Enter:

4. Select the desired resistance using the resistance buttons:

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525C/R Bikes Setting Resistance

Increasing resistance will increase the intensity of your workout. Select the desired resistance at any time using the resistance buttons:

The + button will increase resistance
The – button will decrease resistance

Resistance Range: 0 - 21
Resistance Increments: 1

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525C/R Bikes Entering Setup Data

You can set your weight, workout time and workout level while exercising on the bike by pressing the Setup button:

Once prompted by the embedded monitor, use the arrow buttons to select your weight:

Then press enter:

You will then be prompted to enter workout time. Use the arrow buttons to select workout time and then press enter. If you started the bike with Quick Start, you will exit setup after this step and the embedded monitor will show time remaining.

If you started the bike by selecting a Workout, you will be prompted to enter a workout level. Use the arrow buttons to select the level and then press enter. You will exit setup after this step.

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525C/R Bikes Selecting a Workout

1. Press the Workouts button:

2. Select the desired workout using the arrow buttons:

Then press the enter button:

3. Select workout time using the arrow buttons, then press enter.

4. Select a level using the arrow buttons, then press enter. The level sets the intensity of the workout. The bike has 21 levels.

5. Enter your weight using the arrow buttons, then press enter. The bike workout will begin after this step. The biek will automatically set the resistance during the workout.

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525C/R Bikes Displayed Workout Data

The bike keeps track of and displays the following data on the upper console display during a workout:

Time — The total time you’ve been working out or time remaining. Time is displayed as minutes:seconds.

RPM (Rotations Per Minute) — The user’s crank rotations per minutes.

BPM (Beats Per Minute) — User’s current heart rate. Heart rate will appear when a signal is introduced. Use the hand grips for contact heart rate or wear a Polar® compatible heart rate chest strap.

Calories — The total accumulated calories burned during your workout. Your weight must be correctly set before beginning your workout for this measurement to be accurate.

Calories Per Hour — Calculation of present workload’s energy exertion.

Distance — The total accumulated distance during the workout. Depending on the defaults chosen this measurement will show in English or Metric.

WATT — Present workload energy exertion.

MET (Metabolic Equivalent) — Displayed only if no BPM signal is present. A MET is the metabolic equivalent to the energy expended by the human body at rest. Anything over one MET is considered exertion. MET are calculated by the display and updated every 1 – 1.2 seconds.

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525C/R Bikes E3 View HD Monitor Modes

The embedded monitor on the bike is equipped with the following viewing modes:

Exercise - Just workout data

Entertainment - Workout data and TV

Escape – Just TV

Blank

You can switch through the viewing modes by pressing the following button:

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525C/R Bikes Heart Rate Monitoring

Monitoring your heart rate is an effective way to control the intensity of your workout and subsequently the results it will have. The American College of Sports Medicine recommends that healthy adults exercise between 55% and 85% of their heart rate max. Your max heart rate can be calculated by subtracting your age from 220.

1. Hold the metal hand grips to use Contact Heart rate or wear a Polar® compatible heart rate chest strap.

2. Within approximately 30 seconds, your heart rate should be shown on the display.

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525C/R Bikes Stopping the Bike

When you are ready to end your workout, press the red Stop button:

Depending on the configuration, pressing the Stop button once may pause the workout. This will be indicated on the embedded monitor when the Stop button is pressed. You can restart the workout by pressing Enter. Pressing the Stop button a second time will end the workout.

If the bike is not configured to Pause, the workout will end when you first press the Stop button.

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525C/R Bikes Workout Selector Goal: Calorie Burn

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525C/R Bikes Workout Selector Goal: Calorie Burn

Select one of the following workouts (touch the workout icon for a workout description):

Weight Loss

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The bike workout will start after entering weight.

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525C/R Bikes Workout Selector Goal: Cardio Endurance

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525C/R Bikes Workout Selector Goal: Cardio Endurance

Select one of the following workouts (touch the workout icon for a workout description):

Cardio

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The bike workout will start after entering weight.

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525C/R Bikes Workout Selector Goal: Strength

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525C/R Bikes Workout Selector Goal: Strength

Select one of the following workouts (touch the workout icon for a workout description):

Strength

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The bike workout will start after entering weight.

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525C/R Bikes Workout Descriptions
Weight Loss

The Weight Loss workout is designed for low to medium intensity training that the user can sustain for an extended period of time. It uses a low intensity resistance baseline for its two and a half minute core workout with forty-five second periods of higher resistance. The constant variety provides for periods of higher expenditure and training effect without the introduction of undue fatigue allowing the user to perform for longer periods of time.

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525C/R Bikes Workout Descriptions
Rolling Hills

The Rolling Hills workout is a two and a half-minute core workout designed to give the users the experience of riding constantly rolling hills without the steep grades of the Hills workout. Users will ride at a lower intensity with twice as much time spent at each resistance level and a two-minute rest period before the core workout repeats.

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525C/R Bikes Workout Descriptions
Hills

The Hills workout is a three-minute core workout designed to give the user an intense interval workout. Users will experience intervals of moderate resistance at the beginning to simulate the start of the climb and will deliver peak resistance after two and a half minutes. The resistance then returns to the preliminary level and the core workout repeats itself.

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525C/R Bikes Workout Descriptions
Pike’s Peak

Pikes Peak is a three-minute fifteen-second core workout that begins at a low intensity level and incrementally climbs to peak resistance after one and a half-minutes and remains at that level for 45 seconds before ramping back down to the initial level. The repetitive workout is designed to keep the user in an aerobic state before reaching their anaerobic threshold.

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525C/R Bikes Workout Descriptions
Ramps

The Ramps workout is a three-minute forty-five second core workout with a progressively increasing resistance profile designed to encourage the user to work towards their anaerobic energy system. The first three stages are forty-five seconds each and with the last three at thirty seconds each ending with the final stage at peak resistance. The resistance then returns to the preliminary level and the core workout repeats itself.

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525C/R Bikes Workout Descriptions
Interval

The Interval workout uses a 1:2 work to rest ratio. It is designed for high resistance training with longer rest periods. Users will face a high level of resistance for thirty-seconds followed by a one minute recuperation period before performing the interval again.

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525C/R Bikes Workout Descriptions
Strength

The Strength workout is designed with the specific goal of raising the users’ lactic acid threshold. The workout uses a 1:3 work to rest ratio with fifteen-second intervals for maximum power development and forty-five second rest periods for recuperation.

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525C/R Bikes Workout Descriptions
Cardio

The Cardio workout is designed to maintain a high total demand with one minute at peak resistance out of the total two and a half minute core workout. The prolonged exertion period takes advantage of the long term energy stores and total aerobic capability when associated with speeds that require a high sustained cardiovascular demand. Users will benefit from a forty-five second recuperation period before beginning the next interval.

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525C/R Bikes Workout Descriptions
Heart Rate Control

The Heart Rate Control (HRC) workout requires a Polar® compatible heart rate transmitter belt (not included).

HRC workout will attempt to bring the user to their target heart rate in 3-5 minutes, then keep them there for the duration of the body of the program. A Cool Down is built in to the end of the program. HRC is run in Constant Power and thus defines watts.

The user selects a target heart rate, which defaults to 75% of max (max is 220-age). Limits should be set to not allow a Target HR (THR) less than 60% of max or more than 95% of max.

The protocol starts in Stage II, with the entry point based on Target HR.

A running pulse-to-pulse BPM value is continuously measured.

Every 15 seconds the user’s pulse rate is sampled and a prediction function is evaluated (decision.) This is subtracted from the target heart rate to form an error value which is scaled and added to the current load value. There is a maximum rate of change of 15 steps per decision.

A chart of Step and Watts has been created. It has four defined stages:

The user has full control over incline throughout the program, with incline having no bearing on the program at all. The user has limited control over the load in that the user’s selections are not permanent. At the next decision, a new load can be chosen by the software as described above to override any user modifications.

If the user presses the LEVEL key, they can modify their Target Heart rate real-time. Utilize the Target Heart rate Setup selection screen and exit back to the program in progress, making the change to their target heart rate real-time.

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525C/R Bikes Workout Descriptions
Weight Loss

The Weight Loss workout is designed for low to medium intensity training that the user can sustain for an extended period of time. It uses a low intensity resistance baseline for its two and a half minute core workout with forty-five second periods of higher resistance. The constant variety provides for periods of higher expenditure and training effect without the introduction of undue fatigue allowing the user to perform for longer periods of time.

Back

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525C/R Bikes Workout Descriptions
Rolling Hills

The Rolling Hills workout is a two and a half-minute core workout designed to give the users the experience of riding constantly rolling hills without the steep grades of the Hills workout. Users will ride at a lower intensity with twice as much time spent at each resistance level and a two-minute rest period before the core workout repeats.

Back

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525C/R Bikes Workout Descriptions
Hills

The Hills workout is a three-minute core workout designed to give the user an intense interval workout. Users will experience intervals of moderate resistance at the beginning to simulate the start of the climb and will deliver peak resistance after two and a half minutes. The resistance then returns to the preliminary level and the core workout repeats itself.

Back

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525C/R Bikes Workout Descriptions
Pike’s Peak

Pikes Peak is a three-minute fifteen-second core workout that begins at a low intensity level and incrementally climbs to peak resistance after one and a half-minutes and remains at that level for 45 seconds before ramping back down to the initial level. The repetitive workout is designed to keep the user in an aerobic state before reaching their anaerobic threshold.

Back

Cybex logo

525C/R Bikes Workout Descriptions
Ramps

The Ramps workout is a three-minute forty-five second core workout with a progressively increasing resistance profile designed to encourage the user to work towards their anaerobic energy system. The first three stages are forty-five seconds each and with the last three at thirty seconds each ending with the final stage at peak resistance. The resistance then returns to the preliminary level and the core workout repeats itself.

Back

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525C/R Bikes Workout Descriptions
Interval

The Interval workout uses a 1:2 work to rest ratio. It is designed for high resistance training with longer rest periods. Users will face a high level of resistance for thirty-seconds followed by a one minute recuperation period before performing the interval again.

Back

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525C/R Bikes Workout Descriptions
Strength

The Strength workout is designed with the specific goal of raising the users’ lactic acid threshold. The workout uses a 1:3 work to rest ratio with fifteen-second intervals for maximum power development and forty-five second rest periods for recuperation.

Back

Cybex logo

525C/R Bikes Workout Descriptions
Cardio

The Cardio workout is designed to maintain a high total demand with one minute at peak resistance out of the total two and a half minute core workout. The prolonged exertion period takes advantage of the long term energy stores and total aerobic capability when associated with speeds that require a high sustained cardiovascular demand. Users will benefit from a forty-five second recuperation period before beginning the next interval.