ProForm 490 Le Elliptical English Manual - Page 18

HOW TO USE A TIMED WORKOUT 1. Press any button on the console or begin pedaling to turn on the console. During the workout, the target pacer coach will prompt you to keep your pedaling pace near the target pace setting for the current segment. See step 1 on page 16. 2. Select a timed workout. To select a timed workout, press the 20 Min or 30 Min button. When you select a timed workout, the name of the workout and the maximum resistance level will appear in the display for a few seconds. A profile of the resistance levels of the workout will also scroll across the left side of the display. When a left indicator lights, increase your pace; when a right indicator lights, decrease your pace. When the center indicator lights, maintain your current pace. IMPORTANT: The target pacer coach is intended only to provide motivation. Make sure to pedal at a pace that is comfortable for you. If the resistance level for the current segment is too high or too low, you can manually override the resistance level by pressing the Quick Resistance buttons. However, when the current segment ends, the resistance of the pedals will automatically adjust to the resistance level for the next segment. 3. Begin pedaling to start the workout. Each workout is divided into 20 or 30 one-minute segments. One resistance level and one target pace setting is programmed for each segment. Note: The same resistance level and/or target pace setting may be programmed for consecutive segments. During the workout, the workout profile will show your progress (see the drawing above). The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the resistance level for the current 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. 4. Follow your progress with the displays. See step 4 on page 16. 5. Measure your heart rate if desired. See step 5 on page 17. 6. Turn on the fan if desired. See step 6 on page 17. 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 is programmed for the next segment, the resistance level will appear in the display for a few seconds to alert you. The resistance of the pedals will then change. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 17. 18