NordicTrack A.c.t. 7 Elliptical Manual page 22

HOW TO USE AN ONBOARD WORKOUT
1. Begin pedaling or press any button on the
console to turn on the console.
See HOW TO ACTIVATE THE CONSOLE on
page 19.
2. Select the main menu.
See step 2 on page 20.
3. Select an onboard workout.
To select an onboard workout, touch the runner
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 and duration of the
workout. The screen will also show the approxi-
mate number of calories you will burn during the
workout and a profile of the resistance settings of
the workout.
4. Start the workout.
Touch the Start Workout button to start the workout.
Each workout is divided into segments. One resis-
tance level and one target 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 for the current segment is
too high or too low, you can manually override the
setting by pressing the Resistance buttons. If you
press a Resistance button, you can then manu-
ally control the resistance (see step 3 on page
20). To return to the programmed resistance
levels of the workout, 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 manually
change the resistance during the workout, the
number of calories you burn will be affected.
To pause the workout, touch either the back button
or the home button at the bottom of the screen. To
continue the workout, touch the Resume button. To
end the workout, touch the End Workout button.
The workout will continue in this way until the last
segment ends. A workout summary will appear on
the screen. After you view the workout summary,
touch the Finish button to return to the main menu.
You may also be able to either save or publish your
results using one of the options on the screen.
5. Follow your progress.
See step 4 on page 20.
6. Measure your heart rate if desired.
See step 5 on page 21.
7. Turn on the fan if desired.
See step 6 on page 21.
8. When you are finished exercising, the console
will turn off automatically.
See HOW TO TURN OFF THE CONSOLE on
page 19.
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