How To Use An Onboard Workout - NordicTrack E 9.9 Elliptical Manual

HOW TO USE AN ONBOARD WORKOUT

1. Begin pedaling or press any button on the
console to turn on the console.
See HOW TO TURN ON THE POWER on
page 23.
2. Select an onboard workout.
To select an onboard workout, press the 10
Calorie, 10 Intensity, or 10 Performance button
repeatedly until the desired workout appears in the
display.
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.
The display will also show the maximum pedaling
speed (rpm), the maximum resistance level, and
the maximum ramp level.
3. Begin pedaling to start the workout.
Each workout is divided into segments. One resis-
tance level, one ramp incline level, and one target
rpm (speed) are programmed for each segment.
Note: The same resistance level, ramp incline
level, and/or target rpm may be programmed for
consecutive segments.
The resistance level, the ramp incline level, and the
target rpm for the first segment will appear in the
matrix.
During the
workout,
the pro-
files on
the speed
and incline
tabs 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 target speed or the
incline level for the current segment.
Profile
27
As you exercise, you will be prompted to keep your
pedaling speed near the target rpm for the cur-
rent segment. When an upward-pointing arrow
appears in the display, increase your pace. When
a downward-pointing arrow appears, decrease
your pace. When no arrow appears, maintain
your current pace.
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.
If the resistance level or incline level for the current
segment is too high or too low, you can manually
override the setting by pressing the Resistance but-
tons or the Ramp buttons. IMPORTANT: When the
current segment of the workout ends, the ped-
als will automatically adjust to the resistance
level programmed for the next segment and
the ramp will automatically adjust to the incline
level programmed for the next segment.
The workout will continue in this way until the last
segment ends. To stop the workout at any time,
stop pedaling. The time will flash in the display. To
resume the workout, simply resume pedaling.
4. Follow your progress with the display.
See step 4 on page 25.
5. Measure your heart rate if desired.
See step 5 on page 26.
6. Turn on the fan if desired.
See step 6 on page 26.
7. When you are  nished exercising, unplug the
power cord.
See step 7 on page 26.