ProForm 220 Zle Elliptical Uk Manual - Page 16

HOW TO USE A QUICK ONBOARD WORKOUT 1. Turn on the console. To turn on the console, press the On/Reset button or begin pedaling. The entire display will turn on for a moment; the console will then be ready for use. 2. Select a quick onboard workout. To select a quick onboard workout, press the desired Quick Onboard Workouts button. The name of the workout will appear in the display. A few seconds after you select a quick onboard workout, the display will show the duration of the workout. 3. Begin pedaling to start the workout. The quick onboard workouts consist of several one-minute segments. One resistance level and one target speed (rpm) are programmed for each segment. Whenever the resistance is about to change, the resistance level will flash in the display for a few seconds. The resistance of the pedals will then automatically change to the resistance level programmed for the next segment. 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. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment. The target speed settings for the workout will be shown by the target meter in the display. The RPM meter will show your actual pedaling speed. Target Meter RPM Meter As the target meter changes in height during the workout, adjust your pedaling speed so that the same number of bars appears in both meters. If your pedaling speed is slower than the current target speed, an arrow will appear next to the RPM meter to prompt you to increase your speed; if your pedaling speed is faster than the target speed, an arrow will prompt you to decrease your speed. IMPORTANT: The target speed settings for the workout are intended only to provide a goal. Your actual pedaling speed may be slower than the target speed settings, especially during the first few months of your exercise workout. Make sure to pedal at speed that is comfortable for you. The display will show the time remaining in the workout. If you stop pedaling for a few seconds, the workout will pause and the time will flash in the display. To resume the workout, simply resume pedaling. 4. Follow your progress with the display. See step 4 on page 14. 5. Measure your heart rate if desired. See step 5 on page 15. 6. When you are finished exercising, the console will turn off automatically. See step 6 on page 15. 16