ICON Health & Fitness NORDICTRACK RW 900 User Manual page 17

3. Select a workout.
To select a workout from the main menu or the
workout library, simply touch the desired workout
button on the screen. Slide or flick the screen to
scroll upward or downward if necessary.
Note: To use a featured workout, the console must
be connected to a wireless network (see HOW
TO CONNECT TO A WIRELESS NETWORK on
page 21).
The featured workouts on your console will change
periodically. To save one of the featured workouts
for future use, you can add it as a favorite by touch-
ing the favorites button (heart symbol). You must
be logged into your iFit account to save a featured
workout (see step 3 on page 19).
To draw your own map for a workout, see HOW TO
CREATE A DRAW-YOUR-OWN-MAP WORKOUT
on page 18.
When you select a workout, the screen will show
an overview of the workout that includes details
such as the duration and distance of the workout
and the approximate number of calories you will
burn during the workout.
4. Start the workout.
Touch Start Workout to start the workout.
During some workouts, an iFit coach will guide you
through a video workout. Touch the sound button
(music notes symbol) to select music, trainer voice,
and volume options for the workout.
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.
During some workouts, the screen may show a
target rate. As you exercise, keep your rowing
rate near the target rate shown on the screen. A
message may appear prompting you to increase,
decrease, or maintain your rowing rate.
IMPORTANT: The target rate is intended only to
provide motivation. Your actual rowing rate may
be slower than the target rate. Make sure to row
at a lane that is comfortable for you.
During the workout, the resistance of the row bar
will automatically increase or decrease. If the resis-
tance level is too high or too low, you can manually
override the setting by touching the resistance
adjustment buttons on the screen. If you press
a resistance adjustment button, you can then
manually control the resistance level (see step 3
on page 15). To return to the programmed
resistance settings of the workout, touch Follow
Workout.
Note: The calorie goal shown in the workout
description 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 manually change the
resistance level during the workout, the number
of calories you burn will be affected.
To pause the workout, simply touch the screen
or stop rowing. To continue the workout, simply
resume rowing.
To end the workout, touch the screen to pause the
workout, and then follow the prompts on the screen
to end the workout and return to the main menu.
When the workout ends, a workout summary will
appear on the screen. If desired, you can select
options such as adding the workout to your sched-
ule (see HOW TO USE AN IFIT WORKOUT on
page 19) or adding the workout to your favorites
list. Then, touch Save Workout to return to the main
menu.
5. Follow your progress.
See step 4 on page 16.
6. Wear a heart rate monitor and measure your
heart rate if desired.
See step 5 on page 16.
7. When you are finished exercising, unplug the
power adapter.
See HOW TO TURN OFF THE CONSOLE on
page 14.
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