NordicTrack C3 Si User Manual page 17

HOW TO USE A HEART RATE WORKOUT
1. Begin pedaling or press any button on the
console to turn on the console.
A moment after you begin pedaling or press a but-
ton, a tone will sound, and the display will light.
2. Select a heart rate workout.
To select a heart
rate workout, press
the desired Heart
Rate Workout but-
ton. The name of
the workout, the
workout time, and a
profile of the resis-
tance levels for the
workout will then
appear in the display.
3. Enter a maximum target heart rate setting.
A few seconds after
you select a heart
rate workout, the
number 110 will
flash in the lower
right display. Press
the increase and decrease buttons located to the
left of the Heart Rate Workout buttons to enter the
desired maximum target heart rate setting (see
EXERCISE INTENSITY on page 23).
4. Begin pedaling to start the workout.
Each heart rate workout is divided into 20 or 30
one-minute segments. One target heart rate is
programmed for each segment. Note: The same
target heart rate may be programmed for consecu-
tive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flash-
ing segment of the profile represents the current
segment of the workout. The height of the seg-
ment indicates the target heart rate for the current
segment. At the end of each segment of the work-
out, a series of tones will sound and the next
segment of the profile will begin to flash.
Profile
17
During a heart rate workout, the console will regu-
larly compare your heart rate to the target heart
rate for the current segment of the workout. If your
heart rate is too far below or above the target
heart rate, the resistance of the pedals will auto-
matically increase or decrease to bring your heart
rate closer to the target heart rate. Each time the
resistance changes, the resistance level will
appear in the display for a few seconds to alert
you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the Silent Magnetic Resistance
buttons. Note: If you manually override the resis-
tance settings, you may not maintain your target
heart rate.
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
stop counting. To restart the workout, simply
resume pedaling.
5. Hold the handgrip pulse sensor.
It is not necessary to hold the handgrip pulse sen-
sor continuously during heart rate workouts;
however, you should hold the handgrip pulse sen-
sor frequently for the workouts to operate properly.
Each time you hold the handgrip pulse sensor,
keep your hands on the metal contacts for at
least 15 seconds.
6. Follow your progress with the display.
See step 4 on page 14.
7. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.