ProForm Ergo Strider 3.0 Elliptical English Manual - Page 16

HOW TO USE A PRESET WORKOUT 1. Press the decrease button or begin pedaling to turn on the console. When you turn on the console, the display will light and the console will be ready for use. 2. Select a preset workout. To select a preset workout, press the Select button repeatedly until the number 1, 2, 3, 4, 5, or 6 appears in the upper display. 3. Press the Start button or begin pedaling to start the workout. If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the decrease and increase buttons. However, when the current segment ends, the pedals will automatically adjust to the resistance level for the next segment. If you stop pedaling for several seconds, the workout will pause, and the time will flash in the display. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the workout ends. 4. Follow your progress with the displays. See step 4 on page 14. 5. Measure your heart rate if desired. See step 5 on page 15. Each workout is divided into 20, 30, or 45 oneminute segments. One resistance level and one target pace are programmed for each segment. Note: The same resistance level and/or target pace may be programmed for two or more consecutive segments. 6. Turn on the fan if desired. See step 6 on page 15. 7. When you are finished exercising, the console will turn off automatically. During the workout, you will also be prompted to keep your pedaling pace near the target pace for the current segment. When the GO FASTER indicator is lit, increase your pace. When the GO SLOWER indicator is lit, decrease your pace. When the center indicator is lit, maintain your current pace. IMPORTANT: The target pace is intended only to provide motivation. Make sure to pedal at a pace that is comfortable for you. See step 7 on page 15. 16