ProForm Endurance 520 E Instruction Manual - Page 21

HOW TO USE AN ONBOARD WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. the next segment, the resistance level and/or target rpm will appear in the display for a few seconds to alert you. The resistance of the pedals will then change. 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, Intensity, or Speed button repeatedly until the desired workout appears in the display. As you exercise, you will be prompted to keep your pedaling speed near the target rpm for the current segment. When an upward-pointing arrow appears in the display, increase your pedaling speed. When a downward-pointing arrow appears, decrease your pedaling speed. When no arrow appears, maintain your current pedaling speed. 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. IMPORTANT: The target rpm is intended only to provide motivation. Your actual pedaling speed may be slower than the target rpm. Make sure to pedal at a speed that is comfortable for you. The display will also show the maximum pedaling speed (rpm) and the maximum resistance level. 3. Start the workout. Press the Quick Start button or begin pedaling to start the workout. 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. Each workout is divided into segments. One resistance level and one target rpm (speed) are programmed for each segment. Note: The same resistance level and/or target rpm may be programmed for consecutive segments. The resistance level and the target rpm for the first segment will appear in the matrix. The workout will continue in this way until the last segment ends. To pause the console, press the Pause/End button or the Home button or simply stop pedaling. When the console is paused, the time will flash in the display. To continue your workout, simply resume pedaling. During the work- out, the profile on the speed tab will Profile 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 rpm for the current segment. Press the Pause/End button or the Home button repeatedly to pause the workout, view your workout results, and exit the workout and return to the manual mode. 4. Follow your progress with the display. See step 4 on page 19. 5. Measure your heart rate if desired. See step 5 on page 20. 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 rpm is programmed for 6. When you are finished exercising, the console will turn off automatically. See step 6 on page 20. 21