NordicTrack Incline Trainer X9i Treadmill English Manual - Page 23

HOW TO USE AN ONBOARD WORKOUT 1. Insert the key into the console. See HOW TO TURN ON THE POWER on page 19. 2. Select an onboard workout. To select an onboard workout, press the Calorie button, the Intensity button, or the Incline button on the console. Note: You can also touch the runner icon on the screen to select the Workouts menu. 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 prole of the incline settings of the workout. 3. Start the workout. Touch the Start Workout button to start the workout. A moment after you touch the button, the walking belt will begin to move. Hold the handrails and begin walking. Each workout is divided into several segments. One speed setting and one incline setting are programmed for each segment. Note: The same speed setting and/or incline setting may be programmed for consecutive segments. During the workout, the prole will show your progress. To view the prole, ick or slide the screen. The vertical colored line will indicate the current segment of the workout. The bottom prole represents the incline setting of the current segment. The top prole represents the speed setting of the current segment. At the end of the rst segment of the workout, the incline trainer will automatically adjust to the speed and/or incline settings for the next segment. If the speed and/or incline settings are too high or too low at any time during the workout, you can override the settings by pressing the Speed or Incline buttons. If you press a Speed button, you can then manually control the speed (see step 3 on page 21). If you press an Incline button, you can then manually control the incline (see step 4 on page 21). To return to the programmed speed and/or incline settings of the workout, rst, view the prole. Then, touch the Follow Workout button. To pause the workout, touch either the back button or the home button in the lower-left corner of the screen, or press the Stop button on the console. To continue the workout, touch the Resume button or press the Start button on the console. To end the workout, touch the End 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 speed or incline of the incline trainer during the workout, the number of calories you burn will be affected. 4. Monitor your progress. See step 5 on page 21. The screen can also show a prole of the speed and incline settings of the workout. 5. Measure your heart rate if desired. See step 6 on page 22. 6. Turn on the fan if desired. See step 7 on page 22. 7. When you are nished exercising, remove the key from the console. The workout will continue in this way until the last segment ends. The walking belt will then slow to a stop and 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. See step 8 on page 22. 23