Applies to: Atmos Home Cross-Trainer, Upright Bike, and Recumbent Bike — SL Console
A Hill workout changes your resistance for you while you keep pedaling. There are seven profiles, including three that target specific muscle groups. This article shows how to pick a profile, set your intensity level from 1 to 25, enter your time and weight, and change the level partway through.
Read the steps below.
Seven profiles to choose from
| Profile | What it does |
| Rolling Hill | Rises and falls steadily through consistent levels. |
| Interval Hill | Alternates between two levels. |
| Kilimanjaro | Climbs to a peak, then descends. |
| Random Hill | Changes level unpredictably. |
| Glute Camp | A guided profile targeting the glutes. |
| Strength Burst | A guided profile built around short, hard efforts. |
| Total Leg | A guided profile working the legs as a whole. |
As you scroll, the profile window draws the shape of each one.
Setting it up
- Press the Hill key, scroll to the profile you want, and press ENTER.
- Enter your intensity level — 1 to 25, default 1. This is the hardest the workout will get, not where it starts. Press ENTER.
- Enter your time — 1 to 60 minutes, default 30. Press ENTER.
- Enter your weight and press ENTER, then start pedaling.
| The profile window shows the maximum resistance that goes with the intensity level you have chosen, so you can see what you are committing to before you start. |
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.
You can raise or lower the intensity level at any point, so there is no need to get it right first time.
| 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. |