ProForm 4.0 Rt Bike English Manual - Page 20

HOW TO USE AN ONBOARD WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. When you turn on the console, the display will turn on. The console will then be ready for use. 2. Select an onboard workout. To select an onboard workout, press the Calorie button or the Performance 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 maximum resistance level and the maximum speed for the workout will also appear in the display. 3. Begin pedaling to start the workout. Each workout is divided into one-minute segments. One resistance level and one target speed is programmed for each segment. Note: The same resistance level and/or target speed may be programmed for consecutive segments. speed will appear in the display for a few seconds to alert you. The resistance of the pedals will then change. As you exercise, you will be prompted to keep your pedaling speed near the target speed 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 speed is intended only to provide motivation. Your actual pedaling speed may be slower than the target speed. 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 Quick 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. During the workout, the profile on the speed tab will show your Profile progress. The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the target speed 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 and/or target speed is programmed for the next segment, the resistance level and/or target 4. Follow your progress with the display. See step 4 on page 18. 5. Measure your heart rate if desired. See step 5 on page 19. 6. Turn on the fan if desired. See step 6 on page 19. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 19. 20