NordicTrack 14.9 Elliptical English Manual - Page 23

HOW TO USE AN ONBOARD WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO TURN ON THE POWER on page 19. 2. Select the main menu. See step 2 on page 21. 3. 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 Calorie, Intensity, or Perform buttons on the console. Select the desired workout category from the workouts menu and then select the desired workout. Note: It may be necessary to scroll the screen to view all the menu options. The screen will show the name and duration 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 and incline settings of the workout. 4. 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 cadence (speed) are programmed for each segment. During the workout, the profiles will show your progress. To view the profiles, flick or slide the screen. During some workouts, the screen will show a map of the route and a marker indicating your progress. Touch the buttons on the screen to select the desired map options. As you exercise, keep your pedaling speed near the target cadence 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. Note: The target cadence is displayed in revolutions per minute (rpm). IMPORTANT: The target cadence is intended only to provide motivation. Your actual pedaling speed may be slower than the target cadence. Make sure to pedal at a speed that is comfortable for you. 23