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HOW TO USE AN ONBOARD 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 an onboard workout.
To select an onboard workout, press the Calorie
Workouts button or the Performance Workouts but-
ton repeatedly until the desired workout appears in
the display.
When you select an onboard workout, the display
will show the duration of the workout and the name
of the workout. A profile of the speed settings of the
workout will appear in the matrix.
The display will also show the maximum pedaling
speed (rpm), the maximum resistance level, and
the maximum ramp incline level.
3. Begin pedaling to start the workout.
Each workout is divided into one-minute segments.
One resistance level, one ramp incline level, and
one target rpm (speed) are programmed for each
segment. Note: The same resistance level, ramp
incline level, and/or target rpm may be pro-
grammed for consecutive segments.
The resistance level, the ramp incline level, and the
target rpm for the first segment will appear in the
matrix.
During the
workout,
the pro-
files on
the speed
and incline
tabs will
show your
progress.
The flashing segment of the profile represents the
current segment of the workout. The height of the
flashing segment indicates the target speed or the
incline level for the current segment.
At the end of each segment of the workout, a
series of tones will sound and the next segment of
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4. Follow your progress with the display.
5. Measure your heart rate if desired.
Profile
6. Turn on the fan if desired.
7. When you are fi nished exercising, unplug the
18
the profile will begin to flash. If a different resis-
tance level, ramp incline level, and/or target rpm is
programmed for the next segment, the resistance
level, ramp incline level, and/or target rpm will
appear in the display for a few seconds to alert
you. The resistance of the pedals and the incline
level of the ramp will then change.
As you exercise, you will be prompted to keep your
pedaling speed near the target rpm for the cur-
rent segment. When an upward-pointing arrow
appears in the display, increase your pace. When
a downward-pointing arrow appears, decrease
your pace. When no arrow appears, maintain
your current pace.
IMPORTANT: The target rpm is intended only to
provide motivation. Your actual pedaling speed
may be slower than the target rpm. Make sure
to pedal at a speed that is comfortable for you.
If the resistance level 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 Power Ramp buttons. IMPORTANT:
When the current segment of the workout ends,
the pedals will automatically adjust to the resis-
tance level programmed for the next segment
and the ramp will automatically adjust to the
incline 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.
See step 4 on page 16.
See step 5 on page 17.
See step 6 on page 17.
power cord.
See step 7 on page 17.
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