Applies to: Atmos Home Cross-Trainer — SE4 Console
A time goal workout on your cross-trainer runs for a length of time you choose. This article shows how to open Goal Workouts & Tests, set your goal, choose a terrain, and set your level — plus what to expect while the workout runs.
Read the steps below.
Setting it up
- Tap Choose Workout on the home screen, then Goal Workouts & Tests.
- Tap Time. A short description appears — tap Set Up Workout to continue.
- Choose your time. Tap one of the preset values, or use the keypad to type any length you want.
- Pick your terrain from the list.
- Set your level. This is the hardest the workout will get, not where it starts.
- Tap Start. The console counts down from three and the workout begins.
| There is no speed setting. How fast you go is up to you — the level sets how hard the pedals are to turn, and your effort does the rest. |
Choosing your terrain
Every goal workout asks you to pick a terrain. This is the shape of the resistance, and it runs in the background while you work toward your goal.
| Terrain | What the resistance does |
| Flat | Holds a steady level for the whole workout. |
| Hill Interval | Alternates between two levels. |
| Rolling Hills | Rises and falls steadily through consistent levels. |
| Random | Changes level unpredictably. |
| Kilimanjaro | Builds to a peak, then eases back down. |
During your workout
Your time counts up at the top of the screen. Resistance stays adjustable throughout — use the – and + controls whenever you want.
Tap the Entertainment, Terrain, or Stats tiles to change what is on screen. The blue button switches into cool down mode, and the red button pauses and then ends your workout.
Troubleshooting
- The time I want is not one of the buttons. Use the keypad icon beside the presets and type it in.
- The workout is easier than I expected. Raise your level, or choose a terrain with more variation. You can change it partway through.
- I set the goal too high. End the workout with the red button and set it up again. The goal cannot be changed partway through.
- The screen was dark when I came to use it. That is ErP Mode. Start pedaling and give it up to 90 seconds.
Safety Mount with the pedal nearest you at its lowest position and hold the stationary handles. A goal is not a reason to keep going when something feels wrong — stop if you feel dizzy, short of breath, or unwell. |