NordicTrack Asr 700 Elliptical User Manual - Page 17

HOW TO USE A CLASSIC WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. A moment after you begin pedaling or press a button, the display will light. 2. Select a classic workout. To select one of the ten classic Profile workouts, press the Classic Workouts button repeatedly until the name of the desired work- out appears in the display. The workout time and a profile of the resistance levels for the workout will also appear in the display. 3. Begin pedaling or press the Start button to start the workout. Each workout is divided into 20 or 30 one-minute segments. One resistance level and one target rpm (pace) setting are programmed for each segment. Note: The same resistance and/or target rpm setting may be programmed for consecutive segments. The resistance level and the target rpm for the first segment will appear in the center of the display for a few seconds. During the workout, the workout profile will show your progress (see the drawing above). 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 and/or target rpm is programmed for the next segment, the resistance level and/or target rpm 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 pace near the target rpm setting for the current segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears in the display, decrease your pace. When no arrows appear, maintain your current pace. IMPORTANT: The target rpm settings are intended only to provide motivation. Your actual pace may be slower than the target rpm 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 setting by pressing the Resistance buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed 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 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. 17