NordicTrack Gx 3.1 Bike Uk Manual - Page 18

HOW TO USE A HEART RATE WORKOUT 5. Begin pedaling to start the 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 15. 2. Select a heart rate workout. To select a heart rate workout, first press the Heart Rate Workouts button. Next, turn the resistance dial until the number of the desired workout appears in the display. Then, press the Enter button to select the workout. Each heart rate workout is divided into one-minute segments. One target heart rate is programmed for each segment. Note: The same target heart rate may be programmed for consecutive segments. During the workout, the console will regularly compare your heart rate to the target heart rate for the current segment of the workout. If your heart rate is too far below or above the target heart rate, the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate. Each time the resistance changes, the resistance level will appear in the display for a few seconds to alert you. 3. Enter a target heart rate setting. A few seconds after you select a heart rate workout, the workout time and the words ENTER TARGET will appear in the display. A different target heart rate setting will be programmed for each segment of the heart rate workout. Turn the resistance dial to enter the desired maximum target heart rate for the workout (see EXERCISE INTENSITY on page 24). Then, press the Enter button. 4. Hold the handgrip heart rate monitor or put on the optional chest heart rate monitor. To use a heart rate workout, you must use the handgrip heart rate monitor or wear the optional chest heart rate monitor (see page 21). Note: If you hold the handgrip heart rate monitor and wear the heart rate monitor at the same time, the console will not display your heart rate accurately. As you exercise, you will be prompted to pedal at a target speed. When an upward arrow or the word FASTER appears in the display, increase your speed. When a downward arrow or the word SLOWER appears, decrease your speed. When no arrow appears or the words ON TARGET appear, maintain your current speed. IMPORTANT: Make sure to pedal at a speed that is comfortable for you. If the resistance level for the current segment is too high or too low, you can manually override the setting by turning the resistance dial; however, if you change the resistance level, you might not maintain the target heart rate. Also, when the console compares your heart rate to the target heart rate, the resistance of the pedals may automatically increase or decrease to bring your heart rate closer to the target heart rate. The workout will continue in this way until the last segment ends. To stop the workout at any time, stop pedaling. A tone will sound and the time will begin to flash in the display. To restart the workout, simply resume pedaling. If you use the handgrip heart rate monitor, it is not necessary to hold the handgrip heart rate monitor continuously during heart rate workouts; however, you should hold the handgrip heart rate monitor frequently for the workouts to operate properly. Each time you hold the handgrip heart rate monitor, keep your hands on the metal contacts for at least 15 seconds. 6. Follow your progress with the displays. See step 4 on page 15. 7. When you are finished exercising, the console will turn off automatically.  See step 6 on page 16. 18