NordicTrack C5ZL User Manual page 17

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
15.
2. Select a preset workout.
To select a preset workout, first press the Weight
Loss Workouts or the Performance Workouts but-
ton.
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 lev-
els for the
workout will then appear in the display.
3. Begin pedaling to start the workout.
Each workout is divided into one-minute seg-
ments. 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.
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 sec-
ond segment will appear in the display for a few
seconds to alert you. The next segment of the pro-
file will begin to flash, and the pedals will
automatically 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 segment.
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 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 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 pages 15–16.
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.
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