Applies to: Atmos Home Cross-Trainer — SE4 Console
A calorie goal workout on your cross-trainer counts toward a calorie total 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 Calories. A short description appears — tap Set Up Workout to continue.
- Enter your calorie goal, between 100 and 2000.
- Enter your weight, between 75 and 400 lbs. The calorie estimate is built on this, so use a realistic figure.
- 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 calorie total builds at the top of the screen. Raising your resistance gets you there faster than simply pedaling quicker.
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
- Calories are counting up slowly. Check the weight you entered, then raise your resistance. Watts on the Stats view is the honest measure of how hard you are working.
- Are these numbers accurate? They are an estimate from your weight and effort. Treat them as a way to compare your own workouts rather than an exact measurement.
- 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. |