Applies to: Atmos Home Upright Bike and Recumbent Bike — SE4 Console
A distance goal workout on your bike counts toward a distance you choose instead of a time. This article shows how to open Goal Workouts & Tests, set your goal, choose a terrain, and set your resistance and 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 Distance. A short description appears — tap Set Up Workout to continue.
- Enter your distance. The console shows the range it will accept beneath the field.
- Pick your terrain from the list.
- Set your resistance or level. On Flat you set a resistance that holds throughout. On the hill terrains you set a level instead, which is the hardest the workout will get.
- Tap Start. The console counts down from three and the workout begins.
| There is no speed setting. How fast you pedal is up to you — resistance sets how hard the pedals are to turn. |
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. |
There is no Kilimanjaro terrain on a bike — that one is available on the cross-trainer and the treadmill.
During your workout
Your distance builds at the top of the screen. The goal does not change once you have started, so pick something you are happy to commit to.
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 console will not accept my distance. It is outside the range shown beneath the field.
- My distance is in the wrong units. Switch between imperial and metric on the Settings screen from the home screen.
- 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. |