Pro-Form 690 HR User Manual page 17

HOW TO USE A SMART PROGRAM
1. Begin pedaling to turn on the console.
A moment after you begin pedaling, the display will
light.
2. Select a smart program.
To select one of
the eight smart pro-
grams, press the
Smart Programs
button repeatedly
until Program 1, 2,
3, 4, 5, 6, 7, or 8
appears in the display. The program time and a
profile of the resistance levels for the program will
also appear in the display.
3. Begin pedaling to start the program.
Each program is divided into 20, 30, or 45 one-
minute segments. One resistance level and one
target rpm (pace) setting are programmed for each
segment. Note: The same resistance level and/or
target rpm setting may be programmed for con-
secutive segments.
The resistance level and the target rpm for the first
segment will appear in the center of the display for
a few seconds.
During the program, the profile will show your
progress. The flashing segment of the profile rep-
resents the current segment of the workout. The
height of the flashing segment indicates the resis-
tance level for the current segment. 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 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.
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17
As you exercise,
you will be
prompted to keep
your pedaling pace
near the target rpm
setting for the cur-
rent segment.
When an upward
arrow appears in the display, increase your pace.
When a downward arrow appears in the display,
decrease your pace. When no arrows appear in
the display, maintain your current pace.
IMPORTANT: The target rpm settings are
intended only to provide motivation. Your
actual pace may be slower than the target rpm
settings. Make sure to exercise 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
setting by pressing the decrease and increase but-
tons. IMPORTANT: When the current segment
of the program ends, the pedals will automati-
cally adjust to the resistance level for the next
segment.
The program will continue in this way until the last
segment ends. To stop the program at any time,
stop pedaling. A tone will sound and the time will
begin to flash in the display. To restart the pro-
gram, simply resume pedaling.
4. Follow your progress with the display.
See step 4 on page 15.
5. Measure your heart rate if desired.
See step 5 on page 16.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 16.