Applies to: Atmos Home Cross-Trainer, Upright Bike, and Recumbent Bike — SL Console
A Manual workout is the simplest way to train. You set how long you want to go and stay in charge of your level throughout. This article shows how to start one, enter your time, weight, and level, and adjust things as you go.
Read the steps below.
Setting it up
- Press the Manual key, scroll until Time is shown, and press ENTER.
- Enter your time — anywhere from 1 to 60 minutes. The default is 30. Press ENTER.
- Enter your weight — 75 to 400 lbs, or 34 to 180 kg. The default is 165 lbs. This drives the calorie estimate, so use a realistic figure. Press ENTER.
- Enter your level — 1 to 25. The default is 1, which is very easy, so most people will want to go higher. Press ENTER and start pedaling.
During your workout
Your level stays under your control the whole way — use the LEVEL arrows or type a number on the keypad. The TIME arrows extend or shorten the workout, and COOL DOWN switches into cool down mode.
Nothing is locked in once you have started, so start lower than you think and build.
| You can enter your weight partway through using the ENTER WEIGHT key. That improves the calorie estimate without making you start the workout again. |
Troubleshooting
- Pressing the workout key does nothing. The console may be asleep. Start pedaling to wake it and give it up to 30 seconds.
- The level feels far too easy or far too hard. Levels run from 1 to 25, which is a wide span. Change it as you go rather than restarting.
- The console will not accept a number. It is outside the allowed range. The display shows the range when you reach each entry step.
Safety Bring the pedal nearest you to its lowest position and hold the stationary handles before stepping on. Stop if you feel dizzy, short of breath, or unwell. |