NordicTrack Gx 3.1 Bike Uk Manual - Page 17

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 15. 2. Select a preset workout. To select a preset workout, first press the Weight Loss Workouts or the Performance Workouts button. Next, turn the resistance dial until the number of the desired workout appears in the display. As you exercise, you will be prompted to keep your pedaling speed near the target speed for the current segment. 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: The target speed is intended only to provide motivation. Your actual speed may be slower than the target speed. Make sure to pedal at a speed that is comfortable for you. Then, press the Enter button to select the workout. The workout time and a profile of the resistance levels for the workout will then appear in the display. 3. Begin pedaling to start the workout.  Each workout is divided into one-minute segments. One resistance level and one target speed are programmed for each segment. Note: The same resistance level and/or target speed may be programmed for consecutive segments. 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. 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. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level 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 displays. See step 4 on page 15. 5. Measure your heart rate if desired. See step 5 on page 16. 6. When you are finished exercising, the console will turn off automatically. When the first segment of the workout ends, the resistance level and the target speed 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 for the next segment.  See step 6 on page 16. 17