NordicTrack Smart Terrain 12.0 NTEL01310.3 User Manual page 22

HOW TO USE A TARGET TONING 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
19.
2. Select a target toning workout.
To select a target toning workout, press the
Quads/Tibialis/Core button, the Glutes/Hams/
Quads/Calves button, or the Glutes/Hams/
Quads/Calves/Core button repeatedly until the
desired workout appears in the display.
When you select a target toning workout, the dis-
play will show the duration of the workout and the
name of the workout. A profile of the speed set-
tings 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 level.
3. Begin pedaling to start the workout.
Each workout is divided into one-minute seg-
ments. 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
programmed 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 profiles
on the
speed and
incline
tabs will
show your
progress.
==w===Ei====== • .M_ "_llin.-'.'==F.Hi!ii===
Profile
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
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
current 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 cur-
rent segment is too high or too low, you can
manually override the setting by pressing the
Resistance buttons or the Quick Touch
Incline/Decline buttons, iMPORTANT: When the
current segment of the workout ends, the ped-
als will automatically adjust to the resistance
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.
4. Follow your progress with the display.
See step 4 on page 20.
5. Measure your heart rate if desired.
See step 5 on page 21.
6. When you are finished exercising, unplug the
power cord.
See step 6 on page 21.
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