ProForm Xp 90 Bike Exerciser English Manual - Page 12

HOW TO USE A PRESET PROGRAM 1 Turn on the console. See step 1 on page 10. 2 Select one of the preset programs. To select a preset program, press the Program button repeatedly until one of the four preset program indicators lights. 3 Press the Start button or begin pedaling to start the program. When one of the indicators on the left side of the pace guide lights, increase your pace; when one of the indicators on the right side lights, decrease your pace. When the center indicator lights, maintain your current pace. Important: The pace guide is intended only to provide a goal. Make sure to pedal at a pace that is comfortable for you. 5 Monitor your progress with the display. See step 4 on page 10. 6 Measure your heart rate if desired. See step 5 on page 11. 7 Turn on the fan if desired. See step 6 on page 11. Each preset program consists of several oneminute periods. One resistance setting and one target pace are programmed for each period. Note: The same resistance setting and/or target pace may be programmed for two or more consecutive periods, as shown by the four profiles near the program indicators. 8 When you are finished exercising, the console will automatically turn off. See step 7 on page 11. At the end of each period of the program, a series of tones will sound and the time will flash in the display. The resistance of the pedals will then automatically change if a different resistance setting is programmed for the next period. Note: If the resistance level is too high or too low, you can change it manually by pressing the Resistance buttons. However, when the current period ends, the pedal resistance will automatically change if a different resistance setting is programmed for the next period. During the program, the center of the display will show the time remaining in the program. If you stop pedaling for several seconds, the program will pause and the time will flash in the display. To restart the program, simply resume pedaling. 4 Use the pace guide to pace your exercise. Throughout the program, the pace guide located above the program indicators will prompt you to increase or decrease your pedaling pace. HOW TO USE A PULSE PROGRAM Pulse program 1 is designed to keep your heart rate between 65% and 90% of your estimated maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your estimated maximum heart rate is 195 beats per minute.) Pulse program 2 is designed to keep your heart rate near a target heart rate that you select. Follow the steps below to use a pulse program. 1 Turn on the console. See step 1 on page 10. 2 Select one of the pulse programs. To select a pulse program, press the Program button repeatedly until one of the two pulse program indicators lights. 12