ProForm Xp400r Bike Canadian English Manual - Page 16

HOW TO USE A TRAINER WORKOUT 1. Turn on the console. To turn on the console, press any button or begin pedaling. The display will light and the console will be ready for use. 2. Select a trainer workout. To select a trainer workout, press the Workout button repeatedly until the number of the desired workout appears in the display. The first section of the display will show the duration of the workout. A profile of the resistance levels for the workout will scroll across the last section of the display. Note: Complete profiles of the workouts are printed on the sides of the console. 3. Press the Start button or begin pedaling to start the workout. Each workout is divided into 30 one-minute segments. One resistance level and one pace setting are programmed for each segment. Note: The same resistance level and/or pace setting may be programmed for consecutive segments. As you exercise, the display will prompt you to keep your pedaling pace near the pace setting for the current segment. When the word "faster" appears in the display, increase your pace. When the word "slower" appears, decrease your pace. When the center of the target flashes, maintain your current pace. IMPORTANT: The pace settings are intended only to provide motivation. Your actual pace may be slower than the pace settings. Make sure to pedal at a pace that is comfortable for you. If the resistance level for the current segment is too high or too low, you can manually override the level by turning the Resistance dial. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance setting for the next segment. If you stop pedaling for several seconds, the console will pause and the time will begin to flash in the display. To restart the workout, press the Start button or simply resume pedaling. The workout will continue until the display shows a time of 0:00. Note: If you continue to pedal after the workout is completed, the display will continue to show exercise feedback; however, the display will not show the elapsed time until you select the manual mode or a new workout. 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. If a different resistance level is programmed for the next segment, the resistance level will flash in the center display for a few seconds to alert you. The resistance of the pedals will then change. 4. Follow your progress with the display. See step 4 on page 15. 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