NordicTrack 1300 Elliptical English Manual - Page 19

HOW TO USE AN INTENSITY CONTROL WORKOUT 1. Press any button on the console or begin pedaling to turn on the console. To increase or decrease the overall intensity of the workout, press the + and - buttons next to the matrix. The resistance levels of all remaining segments in the workout will then increase or decrease proportionately. When you turn on the console, the display will light. A tone will then sound and the console will be ready for use. 2. Select an intensity control workout. To select an intensity control workout, press the Quick Intensity Control Workouts button that has the profile of the desired workout once for a shorter workout or twice for a longer workout. As you exercise, you will be prompted to keep your pedaling pace near the target pace setting for the current segment. When the words PEDAL FASTER appear in the display, increase your pace. When the words PEDAL SLOWER appear, decrease your pace. When no words appear, maintain your current pace. IMPORTANT: The target pace settings are intended only to provide motivation. Make sure to pedal at a pace that is comfortable for you. When you select an intensity control workout, the name of the workout will appear in the display for a few seconds and a profile of the resistance levels of the workout will scroll across the matrix. 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. 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, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends. 3. Begin pedaling to start the workout. Each workout is divided into 20, 30, 45, or 67.5 one-minute segments. One resistance level and one target pace setting are programmed for each segment. Note: The same resistance level and/or target pace setting may be programmed for consecutive segments. When the workout is completed, the display will show a time of 0:00. 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. 4. Follow your progress with the display. During the workout, the workout profile will show your progress (see the drawing to the left). 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 appear in the display for a few seconds to alert you. The resistance of the pedals will then change. See step 4 on page 15. 5. Measure your heart rate if desired. See step 5 on page 16. 6. Turn on the fan if desired. See step 6 on page 16. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 16. 19