NordicTrack 14.0 Elliptical Uk Manual - Page 26

HOW TO USE AN ONBOARD WORKOUT 1. Touch the screen or press any button on the console to turn on the console. IMPORTANT: The target rpm is intended only to provide motivation. Your actual pedaling speed may be slower than the target rpm. Make sure to pedal at a speed that is comfortable for you. See HOW TO TURN ON THE POWER on page 22. 2. Select an onboard workout. To select an onboard workout, touch the runner button at the bottom of the screen. The workouts menu will appear on the screen. Note: You can also press the Intensity, Performance, Incline, and Calorie buttons on the console. Select the desired workout category from the workouts menu and then, select the desired workout. The screen will show the name, duration, and distance of the workout. The screen will also show the approximate number of calories you will burn during the workout and a profile of the resistance settings of the workout. 3. Start the workout. Touch the Start Workout button to start the workout. Each workout is divided into segments. One resistance level, one ramp incline level, and one target rpm (speed) are programmed for each segment. Note: The same resistance level, ramp incline level, and/or target rpm may be programmed for consecutive segments. During the workout, the profiles will show your progress. To view the profiles, flick or slide the screen. The vertical colored line will indicate the current segment of the workout. The lower profile represents the incline level of the current segment. The upper profile represents the resistance level of the current segment. As you exercise, keep your pedaling speed near the target rpm for the current segment. The target zone meter will prompt you to increase, decrease, or maintain your pedaling speed. To view the target zone meter, flick or slide the screen. If the resistance level or incline level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons or the Ramp buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment and the ramp will automatically adjust to the incline level programmed for the next segment. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. In addition, if you manually change the resistance or incline of the ramp during the workout, the number of calories you burn will be affected. To pause the workout, touch either the back button or the home button at the bottom of the screen. To continue the workout, touch the Resume button. To end the workout, touch the End Workout button. The workout will continue in this way until the last segment ends. A workout summary will appear on the screen. After you view the workout summary, touch the Finish button to return to the main menu. You may also be able to either save or publish your results using one of the options on the screen. 4. Follow your progress. See step 4 on page 24. 5. Measure your heart rate if desired. See step 5 on page 25. 6. Turn on the fan if desired. See step 6 on page 25. 7. When you are finished exercising, unplug the power cord.  See step 7 on page 25. 26