NordicTrack C4si User Manual page 16

HOW TO USE A PRESET WORKOUT
1. Begin pedaling or press any button on the
console to turn on the console.
When you turn on the console, the display will
light. The console will then be ready for use.
2. Select a preset workout.
To select a preset workout, press the Weight
Loss/Aerobic/Performance button repeatedly until
the profile of the desired workout appears in the
display.
The workout time and a profile of the resistance
levels for the workout will appear in the display.
3. Begin pedaling to start the workout.
Each workout is divided into 20 or 30 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 programmed for consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
represents the current segment of the workout.
The height of the flashing segment indicates the
resistance 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. The resistance level
and the target speed will also appear in the dis-
play.
Profile
If a different resistance level and/or target speed is
programmed for the next segment, the resistance
level and/or the target speed will flash in the dis-
play for a few seconds to alert you. The resistance
of the pedals will then change.
As you exercise,
you will be
prompted to keep
your pedaling
speed near the tar-
get speed for the
current segment.
When an upward-
pointing arrow appears in the display, increase
your speed. When a downward-pointing arrow
appears in the display, decrease your speed.
When no arrows appear, maintain your current
speed.
IMPORTANT: The target speed is intended only
to provide motivation. Your actual speed may
be slower than the target speed. Make sure to
exercise at a speed 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 resistance buttons.
IMPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level for the next seg-
ment.
The workout will continue in this way until the last
segment ends. To stop the workout at any time,
stop pedaling. A tone will sound, the console will
pause, and the time will begin to flash in the dis-
play. To restart the workout, simply resume
pedaling.
4. Follow your progress with the display.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.
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