NordicTrack Spacesaver Se 7i Elliptical Enc Manual - Page 18

HOW TO USE AN ONBOARD 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 an onboard workout. To select an onboard workout, press the Speed button or the Calorie button repeatedly until the desired workout appears in the display. When you select an onboard workout, the display will show the duration of the workout and the name of the workout. A profile of the speed settings of the workout will appear in the matrix. The display will also show the maximum pedaling speed (rpm), the maximum resistance level, and the maximum incline level. 3. Begin pedaling to start the workout. Each workout is divided into one-minute segments. One resistance level, one incline level, and one target rpm (speed) are programmed for each segment. Note: The same resistance level, incline level, and/or target rpm may be programmed for consecutive segments. The resistance level, the incline level, and the target rpm for the first segment will appear in the matrix. During the workout, the profiles on the speed and incline tabs will show Profile your prog- ress. The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the target rpm or the incline 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, incline level, and/or target rpm is programmed for the next segment, the resistance level, incline level, and/or target rpm will appear in the display for a few seconds to alert you. The resistance of the pedals and the incline level of the frame will then change. As you exercise, you will be prompted to keep your pedaling speed near the target rpm for the current 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 rpm is intended only to provide motivation. Your actual pedaling speed may be slower than the target rpm. Make sure to pedal at a speed that is comfortable for you. If the resistance level or incline level for the current segment is too high or too low, you can manually override the setting by pressing the Resist. buttons or the Incline buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment and the frame will automatically adjust to the incline 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. The time will flash in the display. To resume the workout, simply resume pedaling. 4. Follow your progress with the display. See step 4 on page 16. 5. Measure your heart rate if desired. See step 5 on page 17. 6. Turn on the fan if desired. See step 6 on page 17. 7. When you are finished exercising, unplug the power cord. See step 7 on page 17. 18