ProForm 380 Zlx Bike Uk Manual - Page 19

HOW TO USE A HEART RATE WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. A moment after you begin pedaling or press a button, the display will light. 2. Select a heart rate workout. Press the Workout Select button Profile repeatedly until the number of the desired heart rate workout appears in the display. The workout time and a profile of the resistance levels for the workout will also appear in the display. Note: The number and profile of each heart rate workout is printed on the console. 3. Enter a target heart rate setting. A few seconds after you select a heart rate workout, the words ADJUST MAX TARGET HEART RATE will appear in the display and the number 110 will begin to flash. Different target heart rate settings will be programmed for different segments of the heart rate workout. Turn the resistance dial to enter the desired maximum target heart rate for the workout (see EXERCISE INTENSITY on page 21). 4. Hold the handgrip pulse sensor. It is not necessary to hold the handgrip pulse sensor continuously during heart rate workouts; however, you should hold the handgrip pulse sensor frequently for the workouts to operate properly. Each time you hold the handgrip pulse sensor, keep your hands on the metal contacts for at least 30 seconds. 5. Begin pedaling to start the workout. Each heart rate workout is divided into 30 oneminute segments. One target heart rate is programmed for each segment. Note: The same target heart rate may be programmed for consecutive segments. During the workout, the workout profile in the display 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 target heart rate 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. The console will regularly compare your heart rate to the target heart rate for the current segment of the workout. If your heart rate is too far below or above the target heart rate, the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate. Each time the resistance changes, the resistance level will appear in the display for a few seconds to alert you. As you exercise, you will be prompted to pedal at a steady pace. When an upward arrow appears in the display, increase your pace. When a downward arrow appears, decrease your pace. When no arrow appears, maintain your current pace. IMPORTANT: Make sure to pedal at a pace that is comfortable for you. Note: If the resistance level for the current segment is too high or too low, you can manually override the setting by turning the resistance dial; however, if you change the resistance level, you might not maintain the target heart rate. Also, when the console compares your heart rate to the target heart rate, the resistance of the pedals may automatically increase or decrease to bring your heart rate closer to the target heart rate. The workout will continue in this way until the last segment ends. To stop the workout at any time, stop pedaling. A tone will sound and the time will begin to flash in the display. To restart the workout, simply resume pedaling. 6. Follow your progress with the display. See step 4 on page 15. 7. When you are finished exercising, the console will turn off automatically. See step 6 on page 16. 19