ProForm 935 E Elliptical English Manual - Page 19

HOW TO USE AN ONBOARD WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO TURN ON THE POWER on page 15. 2. Select the main menu. See step 2 on page 17. 3. Select an onboard workout. To select an onboard workout, touch the runner button at the bottom of the screen. The workouts menu will appear on the screen. IMPORTANT: The target cadence is intended only to provide motivation. Your actual pedaling speed may be slower than the target cadence. Make sure to pedal at a speed that is comfortable for you. If the resistance level and/or incline level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons or the Incline buttons. If you press a Resistance button, you can then manually control the resistance (see step 3 on page 17). If you press an Incline button, you can then manually control the incline (see step 3 on page 17). To return to the programmed resistance and/or incline settings of the workout, touch the Follow Workout button. Select the desired workout category from the workouts menu and then select the desired workout. Note: It may be necessary to scroll the screen to view all the menu options. Note: You can also press the Calorie Workouts, the Intensity Workouts, or the Performance Workouts button on the console. 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 or the incline of the frame during the workout, the number of calories you burn will be affected. The screen will show the name and duration of the workout. The screen will also show the approximate number of calories you will burn during the workout and a profile of the resistance and incline settings of the workout. 4. Start the workout. Touch the Start Workout button to start the workout. Each workout is divided into segments. One resistance level, one incline level, and one target cadence (speed) are programmed for each segment. During the workout, the profiles will show your progress. To view the profiles, flick or slide the screen. During some workouts, the screen will show a map of the route and a marker indicating your progress. Touch the buttons on the screen to select the desired map options. To pause the workout, touch either the back button or the home button at the bottom of the screen. To continue the workout, touch the Resume button. To end the workout, touch the End Workout button. The workout will continue in this way until the last segment ends. A workout summary will appear on the screen. After you view the workout summary, touch the Finish button to return to the main menu. You may also be able to either save or publish your results using one of the options on the screen. 5. Follow your progress. See step 4 on page 17. 6. Measure your heart rate if desired. See step 5 on page 18. 7. Turn on the fan if desired. See step 6 on page 18. As you exercise, keep your pedaling speed near the target cadence for the current segment. The target zone meter will prompt you to increase, decrease, or maintain your pedaling speed. To view the target zone meter, flick or slide the screen. Note: The target cadence is displayed in revolutions per minute (rpm). 8. When you are finished exercising, unplug the power cord. See step 7 on page 18. 19