NordicTrack Ebu Nt 9600 International Bike Canadian English Manual - Page 17

HOW TO USE THE HILLS INTERVAL PROGRAM The HILLS INTERVAL program will automatically change the resistance of the pedals to simulate a series of hills as it guides you through an effective interval training workout. 1 Plug in the power cord or begin pedaling to activate the console. See step 1 on page 10. 2 Select the HILLS INTERVAL program. To select the HILLS INTERVAL program, repeatedly press the PROGRAM SELECT button until the words "HILLS INTERVAL" appear in the main display. A few seconds after the program is selected, the name of the program and the total program time will begin to scroll across the main display. Note: The program can be set to last for 20, 30, 40, 50, or 60 minutes. See step 8 on page 20. 3 Press the START button and enter a maximum resistance setting for the program. See step 3 on page 15. 4 Press the START button and enter the desired number of hills for the program. When the button is pressed, the words "NUMBER OF HILLS" and the number of hills that the program will simulate will scroll across the main display. If you wish to change the number of hills, press the + and - buttons beside the ENTER AGE/WT. button. The program can simulate from 2 to 10 hills. 5 Press the START button and begin pedaling to start the program. When the button is pressed, the console will begin displaying exercise data. The program is divided into 30-second segments. One resistance level is programmed for each segment. During the program, the matrix Flashing Column will show your progress and the resistance settings of the program. The flashing col- umn represents the current seg- ment of the program. The number of lit indicators in the flashing column shows the resistance set- ting for the current segment. At the end of each segment, a series of tones will sound, the time will flash in the main display, and the flashing column of the matrix will move one position to the right. The resistance of the pedals will then automati- cally change if a different resistance level is pro- grammed for the next segment. Note: The matrix shows relative resistance levels. As you increase or decrease the resistance, the lit indicators in the columns may shift upward or downward so that the highest indicators are always shown in the matrix. After you have completed the first three minutes of the program, the flashing column will no longer move to the right at the end of each segment. Instead, all columns of indicators will move one position to the left at the end of each segment. When only 12 minutes remain in the program, the flashing column will again move one position to the right at the end of each segment, until the program is completed. Note: Pressing the RESISTANCE + and - buttons or the QUICK RESISTANCE buttons during the program will change the maximum resistance setting for the program (see step 3). 6 Follow your progress with the main display. See step 5 on page 10. 7 Measure your pulse if desired. See step 6 on page 11. 8 When you are finished using the upright bike, the console will automatically enter an idle mode or turn off. See step 7 on page 11. 16