Pro-Form 225 CSE User Manual page 21

HOW TO USE A QUICK ONBOARD WORKOUT
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will sound, and the console will be ready
for use.
2. Select a quick onboard workout.
To select a quick onboard
workout, press the desired
Quick Onboard Workouts
button. The name of the
workout will appear in the
display.
3. Start the workout.
Begin pedaling to start the workout.
Each workout is divided into one-minute segments.
One resistance level and one target speed are
programmed for each segment. Note: The same
resistance level and/or target speed may be pro-
grammed for consecutive segments.
At the end of each segment of the workout, a
series of tones will sound, and the resistance level
for the next segment will appear in the upper dis-
play for a few seconds to alert you. The resistance
of the pedals will then change.
The speed meter will
show two flashing bars
that represent the target
speed zone for the seg-
ment; the target speed
zone includes a range of
speeds that are within a
few RPMs of the target
speed for the segment.
The solid bars represent your actual pedaling
speed.
4. Follow your progress with the displays.
5. Measure your heart rate if desired.
6. When you are finished exercising, the console
Target
Speed
Zone
21
As you exercise, keep your pedaling speed within
the target speed zone for the current segment by
increasing or decreasing your pedaling speed or
by increasing or decreasing the resistance of the
pedals.
IMPORTANT: The target speed is intended only
to provide motivation. Make sure to pedal at a
speed and a resistance level 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 Digital 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.
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.
See step 4 on page 19.
See step 5 on page 20.
will turn off automatically.
See step 6 on page 20.