NordicTrack Audio Rider R400 Bike English Manual - Page 14

HOW TO USE A PRESET PROGRAM 1. Press any button on the console or begin pedaling to turn on the console. See step 1 on page 12. 2. Select a preset program. To select one of the six weight loss programs, press the Weight Loss Programs button repeatedly; to select one of the six aerobic fitness programs, press the Aerobic Fitness Programs button; to select one of the six competition programs, press the Competition Programs button. When you select a preset program, the name of the program will appear in the display for a few seconds. A profile of the resistance settings of the program will then appear in the display. The display will also show the first resistance setting for the program for a few seconds. Profile As you exercise, you will be prompted to keep your pedaling Arrow pace near the target pace setting for the cur- rent segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears, decrease your pace. When no arrow appears, maintain your current pace. Important: The target pace settings are intend- ed only to provide motivation. Make sure to pedal at a pace that is comfortable for you. If the resistance setting for the current segment is too high or too low, you can manually override the setting by pressing the OneTouch Resistance buttons. However, when the current segment ends, the pedals will automatically adjust to the resistance setting for the next segment. If you stop pedaling for several seconds, a series of tones will sound and the program will pause. To restart the program, simply resume pedaling. The program will continue until the last segment of the profile flashes and the last segment of the program ends. 4. Follow your progress with the display. 3. Begin pedaling to start the program. Each program is divided into 20, 30, or 45 oneminute segments. One resistance setting and one target pace setting are programmed for each segment. Note: The same resistance setting and/or target pace setting may be programmed for two or more consecutive segments. During the program, the display will show the program profile, your pedaling speed, and the distance that you have pedaled. To view the time remaining in the program instead of the program profile, press the Display button. To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout, press the Display button again. During the program, the program profile will show your progress (see the drawing above). The flashing column of the profile represents the current segment of the program. The height of the flashing column indicates the resistance setting for the current segment. At the end of each segment of the program, a series of tones will sound and the next segment of the profile will begin to flash. If a different resistance setting is programmed for the next segment, the resistance setting will appear in the display for a few seconds to alert you. The resistance of the pedals will then change. To view the program profile again, press the Display button again. 5. Measure your heart rate if desired. See step 5 on page 13. 6. Turn on the fan if desired. See step 6 on page 13. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 13. 14