NordicTrack Vr23 Bike English Manual - Page 23

How To Use A Set-a-goal Workout

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HOW TO USE A SET-A-GOAL 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. Set a calories, distance, or time goal. To set a calorie, distance, or time goal, press the Set A Goal button repeatedly until the name of the desired goal appears in the display. Next, press the Silent Magnetic Resistance increase and decrease buttons to select the desired resistance level for the workout. Then, press the increase and decrease buttons next to the Enter button to set the desired goal. 3. Begin pedaling to start the workout. Each workout is divided into one-minute segments. You can manually change the resistance of the pedals as desired during the workout by pressing the Silent Magnetic Resistance buttons. Note: If you manually change the resistance level during a calorie goal workout, the length of the workout will adjust automatically to ensure that you meet your calorie goal. 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. The workout will continue in this way until the calorie, distance, or time goal is reached. To pause the workout, stop pedaling. The time will pause in the display. To resume the workout, simply resume pedaling. 4. Follow your progress with the display. As you exercise, the calories, time, or distance display will count until the desired goal is reached. 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. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. In addition, if you manually change the resistance level during the workout, the actual number of calories you burn will be affected. 7. When you are finished exercising, the console will turn off automatically. See HOW TO TURN OFF THE CONSOLE on page 18. 23

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23
HOW TO USE A SET-A-GOAL 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.
2.
Set a calories, distance, or time goal.
To set a calorie, distance, or time goal, press the
Set A Goal button repeatedly until the name of the
desired goal appears in the display.
Next, press the Silent Magnetic Resistance
increase and decrease buttons to select the
desired resistance level for the workout.
Then, press the increase and decrease buttons
next to the Enter button to set the desired goal.
3.
Begin pedaling to start the workout.
Each workout is divided into one-minute segments.
You can manually change the resistance of the
pedals as desired during the workout by pressing
the Silent Magnetic Resistance buttons.
Note: If you manually change the resistance level
during a calorie goal workout, the length of the
workout will adjust automatically to ensure that you
meet your calorie goal.
Note: The calorie goal is an estimate of the
number of calories that you will burn during
the workout. The actual number of calories that
you burn will depend on various factors such
as your weight. In addition, if you manually
change the resistance level during the workout,
the actual number of calories you burn will be
affected.
As you exercise, you will be prompted to keep your
pedaling speed near the target rpm for the cur-
rent 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.
The workout will continue in this way until the
calorie, distance, or time goal is reached. To pause
the workout, stop pedaling. The time will pause in
the display. To resume the workout, simply resume
pedaling.
4.
Follow your progress with the display.
As you exercise, the calories, time, or distance
display will count until the desired goal is reached.
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.