NordicTrack Gx 3.4 Bike User Manual page 21

HOW TO USE A WATTS 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 turn
on. The console will then be ready for use.
2. Select a watts workout.
To select a watts workout, first press the 3 Watts
button repeatedly until the desired workout
appears in the display.
If you select watts workout 1, the words SET
WATT GOAL will appear in the display.
If you select watts workout 2 or 3, the workout
time and a profile for the workout will appear in the
display.
3. If you selected watts workout 1, enter a watts
goal setting.
During watts workout 1, the same watts goal will
be programmed for all segments of the workout.
Press the increase and decrease buttons next to
the Enter button to enter the desired watts goal.
4. Begin pedaling to start the workout.
Watts workout 1 is divided into one-minute
segments. During the workout, the console will
regularly compare your watts output to the watts
goal you entered for the workout.
If your watts output is too far below or above
the watts goal, the resistance of the pedals will
automatically increase or decrease to bring your
watts output closer to the watts goal. Each time
the resistance changes, the resistance level will
appear in the display for a few seconds to alert
you.
If the watts goal is too high or too low, you can
manually override the setting by pressing the
increase and decrease buttons next to the Enter
button.
Watts workout 2 or 3 is divided into one-minute
segments. One resistance level and one watts
goal are programmed for each segment. Note: The
same resistance level and/or watts goal may be
programmed for consecutive segments.
The workout profile will show your progress. The
flashing segment of the profile represents the cur-
rent segment of the workout. The height of the
flashing segment indicates the resistance level for
the current segment.
As you exercise, pedal at the appropriate speed to
keep your watts output near the watts goal for the
segment.
When the first segment of the workout ends, the
resistance level and the watts goal for the second
segment will appear in the display for a few sec-
onds to alert you. The next segment of the profile
will begin to flash, and the pedals will automatically
adjust to the resistance level for the next segment.
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 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.
5. Follow your progress with the display.
See step 4 on page 17.
6. Measure your heart rate if desired.
See step 5 on page 18.
7. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 18.
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