ProForm 290 Csr Bike English Manual - Page 16

HOW TO USE A PRESET WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. When you turn on the console, the display will light. The console will then be ready for use. 2. Select a preset workout. To select a preset workout, press the Weight Loss or the Aerobic/Performance button repeatedly until the profile of the desired workout appears in the display. The workout time and a profile of the resistance levels for the workout will appear in the display. If a different resistance level and/or target speed is programmed for the next segment, the resistance level and/or the target speed will flash in the display for a few seconds to alert you. The resistance of the pedals will then change. As you exercise, you will be prompted to keep your pedaling speed near the target speed for the current segment. When an upward-pointing arrow appears in the display, increase your speed. When a downward-pointing arrow appears in the display, decrease your speed. When no arrows appear, maintain your current speed. IMPORTANT: The target speed is intended only to provide motivation. Your actual speed may be slower than the target speed. Make sure to exercise at a speed that is comfortable for you. Profile 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 for the next segment. 3. Begin pedaling to start the workout. Each workout is divided into 20 or 30 one-minute segments. One resistance level and one target speed are programmed for each segment. Note: The same resistance level and/or target speed may be programmed for consecutive segments. During the workout, the workout profile will show your progress. The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the resistance level for the current segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. The resistance level and the target speed will also appear in the display. 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, the console will pause, and the time will begin to flash in the display. To restart 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