NordicTrack E7 Zl Uk Manual - Page 21

HOW TO USE A HEART RATE 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 18. 2. Select a heart rate workout. During the workout, the console will regularly compare your heart rate to the target heart rate for the current segment of the workout. If your heart rate is too far below or above the target heart rate, the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate. Each time the resistance changes, the resistance level will appear in the display for a few seconds to alert you. To select a heart rate workout, first press the Heart Rate Workouts button. Next, turn the resistance dial until the number of the desired workout appears in the display. Then, press the Enter button to select the workout. 3. Enter a target heart rate setting. A few seconds after you select a heart rate workout, the workout time and the words ENTER TARGET will appear in the display. A different target heart rate setting will be programmed for each segment of the heart rate workout. Turn the resistance dial to enter the desired maximum target heart rate for the workout (see EXERCISE INTENSITY on page 27). Then, press the Enter button. As you exercise, you will be prompted to pedal at a target speed. When an upward arrow or the word FASTER appears in the display, increase your speed. When a downward arrow or the word SLOWER appears, decrease your speed. When no arrow appears or the words ON TARGET appear, maintain your current speed.  IMPORTANT: Make sure to pedal at a speed 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 turning the resistance dial; however, if you change the resistance level, you might not maintain the target heart rate. Also, when the console compares your heart rate to the target heart rate, the resistance of the pedals may automatically increase or decrease to bring your heart rate closer to the target heart rate. 4. Hold the handgrip heart rate monitor. It is not necessary to hold the handgrip heart rate monitor continuously during a heart rate workout; however, you should hold the handgrip heart rate monitor frequently for the workout to operate properly. Each time you hold the handgrip heart rate monitor, keep your hands on the contacts for at least 15 seconds. 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. 6. Follow your progress with the displays. See step 4 on page 18. 5. Begin pedaling to start the workout. Each heart rate workout is divided into one-minute segments. One target heart rate is programmed for each segment. Note: The same target heart rate may be programmed for consecutive segments. 7. When you are finished exercising, the console will turn off automatically.  See step 6 on page 19. 21