NordicTrack Gx 3.4 English Manual - Page 21

HOW TO USE A WATTS WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. When you turn on the console, the display will turn on. The console will then be ready for use. 2. Select a watts workout. To select a watts workout, first press the 3 Watts button repeatedly until the desired workout appears in the display. If you select watts workout 1, the words SET WATT GOAL will appear in the display. If you select watts workout 2 or 3, the workout time and a profile for the workout will appear in the display. 3. If you selected watts workout 1, enter a watts goal setting. During watts workout 1, the same watts goal will be programmed for all segments of the workout. Press the increase and decrease buttons next to the Enter button to enter the desired watts goal. 4. Begin pedaling to start the workout. Watts workout 2 or 3 is divided into one-minute segments. One resistance level and one watts goal are programmed for each segment. Note: The same resistance level and/or watts goal may be programmed for consecutive segments. The workout profile will show your progress. 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. As you exercise, pedal at the appropriate speed to keep your watts output near the watts goal for the segment. When the first segment of the workout ends, the resistance level and the watts goal 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. 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. Watts workout 1 is divided into one-minute segments. During the workout, the console will regularly compare your watts output to the watts goal you entered for the workout. The workout will continue in this way until the last segment ends. To stop the workout at any time, stop pedaling. The time will flash in the display. To resume the workout, simply resume pedaling. If your watts output is too far below or above the watts goal, the resistance of the pedals will automatically increase or decrease to bring your watts output closer to the watts goal. Each time the resistance changes, the resistance level will appear in the display for a few seconds to alert you. 5. Follow your progress with the display. See step 4 on page 17. 6. Measure your heart rate if desired. See step 5 on page 18. If the watts goal is too high or too low, you can manually override the setting by pressing the increase and decrease buttons next to the Enter button. 7. When you are finished exercising, the console will turn off automatically. See step 6 on page 18. 21