ProForm 135 Csx Bike English Manual - Page 17

HOW TO USE A PRESET WORKOUT 1. Turn on the console. Press any button or begin pedaling to turn on the console. When you turn on the console, the displays will turn on, a tone will sound, and the console will be ready for use. The target zone will be shown in the target Target meter display. The Zone space between the flashing bars represents the watts target or the speed target for the segment; the solid bars represent your actual watts output or your actual pedaling speed. 2. Select a preset workout. To select a preset workout, press the Watts Workouts or Calorie Workouts button repeatedly until the number of the desired workout appears in the lower display. The duration of the workout will appear in the center display. Note: Profiles of the preset workouts are printed on the console. 3. Start the workout. Press the Start button or begin pedaling to start the workout. Each workout is divided into one-minute segments. If you selected a watts workout, one resistance level and one watts target are programmed for each segment. Note: The same resistance level and/or watts target may be programmed for consecutive segments. As you exercise, keep your watts output or your pedaling speed within the target zone for the current segment by increasing or decreasing your pedaling speed or by increasing or decreasing the resistance of the pedals. IMPORTANT: The target is intended only to provide motivation. Make sure to pedal at a speed and a resistance level 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. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the workout ends. If you selected a calorie workout, one resistance level and one speed target are programmed for each segment. Note: The same resistance level and/or speed target may be programmed for consecutive segments. 4. Follow your progress with the displays. See step 4 on page 15. 5. Measure your heart rate if desired. At the end of each segment of the workout, a series of tones will sound. The resistance level for the next segment will appear in the upper display for a few seconds to alert you. The resistance of the pedals will then change. See step 5 on page 16. 6. When you are finished exercising, the console will turn off automatically. See step 6 on page 16. 17