NordicTrack A.c.t. 10 Elliptical English Manual - Page 22

HOW TO USE AN ONBOARD WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO ACTIVATE THE CONSOLE on page 19. 2. Select the main menu. See step 2 on page 20. 3. Select an onboard workout. To select an onboard workout, touch the runner button in the lower left corner of the screen. The workouts menu will appear on the screen. 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. 4. Start the workout. Touch the Start Workout button to start the workout. Each workout is divided into segments. One resistance level and one target rpm (speed) are programmed for each segment. During the workout, the profiles will show your progress. To view the profiles, flick or slide the screen. 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 for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons. If you press a Resistance button, you can then manually control the resistance (see step 3 on page 20). To return to the programmed resistance levels of the workout, touch the Follow Workout button. 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 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. 5. Follow your progress. See step 4 on page 20. 6. Measure your heart rate if desired. See step 5 on page 21. 7. Turn on the fan if desired. See step 6 on page 21. 8. When you are finished exercising, the console will turn off automatically. 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 OFF THE CONSOLE on page 19. 22