How To Use An Onboard Workout - NordicTrack Grand Tour User Manual

HOW TO USE AN ONBOARD WORKOUT

1. Touch the screen or begin pedaling to activate
the console.
See HOW TO TURN ON THE POWER on
page 18.
2. Select the main menu.
See step 2 on page 20.
3. Select an onboard workout.
To select an onboard workout, first touch the cyclist
button at the bottom of the screen. The workouts
menu will appear on the screen.
Select the desired workout category from the work-
outs menu and then select the desired workout.
Note: It may be necessary to scroll the screen to
view all the menu options.
The screen will show the name, the estimated
duration, and the distance of the workout. The
screen will also show the approximate number of
calories you will burn during the workout and a map
of the workout. Note: You may be able to select
other variables for the workout on this screen.
4. Start the workout.
Touch the Start Workout button to start the workout.
The workout may have a warm-up segment. To
skip the warm-up segment, touch the Skip button.
To select warm-up segment options for the exer-
cise bike, see step 15 on page 28.
Each workout is divided into segments. One
resistance level, one incline level, and one tar-
get cadence (speed) are programmed for each
segment.
During the workout, the profiles will show your
progress. To view the profiles, flick or slide the
screen.
During some workouts, the screen will show a map
of the route and a marker indicating your prog-
ress. Touch the buttons on the screen to select the
desired map options.
As you exercise, keep your pedaling speed near
the target cadence for the current segment. The
target zone meter will prompt you to increase,
decrease, or maintain your pedaling speed. To
view the target zone meter, flick or slide the screen.
Note: The target cadence is displayed in revolu-
tions per minute (rpm).
IMPORTANT: The target cadence is intended
only to provide motivation. Your actual pedaling
speed may be slower than the target cadence.
Make sure to pedal at a speed that is comfort-
able for you.
If the resistance level and/or incline level for the
current segment is too high or too low, you can
manually override the setting by pressing the
Resistance buttons or the Incline buttons. If you
press a Resistance button, you can then manu-
ally control the resistance level (see step 3 on page
20). If you press an Incline button, you can
then manually control the incline level (see step
4 on page 20). To return to the programmed
resistance and/or incline settings of the work-
out, touch the Follow Workout button.
Note: The calorie goal is an estimate of the
number of calories that you will burn during
the workout. The actual number of calories
that you burn will depend on various factors,
such as your weight. In addition, if you manu-
ally change the resistance level or incline level
during the workout, the number of calories you
burn will be affected.
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