NordicTrack Vr23 Bike English Manual - Page 22

HOW TO USE AN ONBOARD WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO ACTIVATE THE CONSOLE on page 18. 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. 2. Select an onboard workout. To select an onboard workout, press the Calorie, Intensity, or Performance button on the console repeatedly until the desired workout appears in the display. You can also press the Workout increase and decrease buttons on the left seat handlebar. 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) and the maximum resistance level. 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 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. 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. 3. Begin pedaling to start the workout. Each workout is divided into segments. One resistance level and one target rpm (speed) are programmed for each segment. Note: The same resistance level and/or target rpm may be programmed for consecutive segments. The resistance level and the target rpm for the first segment will appear in the matrix. During the workout, the profile on the speed tab will show your progress. The flashing seg- Profile ment of the profile represents the current segment of the work- out. The height of the flashing segment indicates the target speed for the current segment. 4. Follow your progress with the display. See step 4 on page 20. 5. Measure your heart rate if desired. See step 5 on page 21. 6. Turn on the fan if desired. See step 6 on page 21. 7. When you are finished exercising, the console will turn off automatically. See HOW TO TURN OFF THE CONSOLE on page 18. 22