NordicTrack E4.1 Elliptical User Manual page 20

HOW TO USE A PRESET 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 18.
2. Select a preset workout.
To select a preset workout, first press the Weight
Loss Workouts or the Performance Workouts
button.
Next, turn the resistance dial until the number of
the desired workout appears in the display.
Then, press
the Enter but-
ton to select
the workout.
The workout
time and a
profile of the
resistance
levels for the
workout will then appear in the display.
3. 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.
The workout profile will show your progress (see
the drawing above). The flashing segment of the
profile represents the current segment of the work-
out. The height of the flashing segment indicates
the resistance level for the current segment.
When the first segment of the workout ends,
the resistance level and the target speed for the
second segment will appear in the display for a
few seconds to alert you. The next segment of the
profile will begin to flash, and the pedals will auto-
matically adjust to the resistance level for the next
segment.
As you exercise, you
will be prompted to keep
your pedaling speed
near the target speed
for the current seg-
ment. When an upward
arrow or the word FASTER appears in the display,
increase your speed. When a downward arrow or
the word SLOWER appears, decrease your speed.
When no arrow appears or the words ON TARGET
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
pedal 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 turning the resistance dial. IMPORTANT:
When the current segment of the workout ends,
the pedals will automatically adjust to the resis-
tance level 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. A tone will sound and the time will
begin to flash in the display. To restart the workout,
simply resume pedaling.
4. Follow your progress with the displays.
See step 4 on page 18.
5. Measure your heart rate if desired.
See step 5 on page 19.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 19.
20