HealthRider Stride Trainer 900 Elliptical English Manual - Page 18

HOW TO USE A PRESET WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO TURN ON THE POWER on page 16. 2. Select a preset workout. If you have selected a workout or the iFit Training mode, press the Menu button to return to the main menu. To select a preset workout, first press the Increase and Decrease buttons next to the Enter button and highlight WORKOUTS. Then, press the Enter button. When the first segment of the workout ends, the resistance level, ramp incline, and the target rpm for the second segment will appear in the display for a few seconds to alert you. The next segment of the profile will begin to flash, and the pedals will automatically adjust to the resistance level and the ramp incline for the next segment. As you exercise, you will be prompted to keep your pedaling pace (rpm) near the target rpm for the current segment. When the word FASTER appears in the display, increase your pedaling pace. When the word SLOWER appears, decrease your pedaling pace. When no words appear, maintain your current pedaling pace. IMPORTANT: The target rpm is intended only to provide motivation. Your actual pedaling pace (rpm) may be slower than the target rpm. Make sure to pedal at a pace that is comfortable for you. Next, press the Increase and Decrease buttons to highlight the desired workout category. Then, press the Enter button. You can also press the Target Toning Workouts button or the Performance Workouts button. Press the Increase and Decrease buttons to highlight the desired workout category. Then, press the Enter button. Press the Increase and Decrease buttons to highlight the name of the desired workout. The duration, the maximum rpm (pedaling pace), the maximum resistance level, the maximum ramp level, and a profile of the resistance levels of the workout will appear in the right side of the display. Then, press the Enter button. If the resistance level or the ramp incline for the current segment is too high or too low, you can manually override the setting by pressing the One Touch Resistance buttons and the One Touch Ramp buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level or the ramp incline for the next segment. 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 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 16. 3. Begin pedaling to start the workout. 5. Measure your heart rate if desired. Each workout is divided into one-minute segments. One resistance level, one ramp incline, and one target rpm (pedaling pace) are programmed for each segment. Note: The same resistance level, ramp incline, and/or target rpm may be programmed for consecutive segments. The workout profile will show your progress. The flashing segment Current 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. See step 5 on page 17. 6. Turn on the fan if desired. See step 6 on page 17. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 17. 18