NordicTrack NTEL09109.7 User Manual page 17

HOW TO USE A PRESET 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 a preset workout.
If you have selected a workout or the iFit Training
mode, press the Menu button to return to the main
menu.
To select a preset
workout, first press the
Increase and Decrease
buttons next to the Enter
button and highlight
WORKOUTS. Then,
press the Enter button.
Next, press the Increase and Decrease buttons to
highlight the desired workout category. Then, press
the Enter button.
You can also press the Target Toning Workouts
button or the Performance Workouts button.
Press the Increase and Decrease buttons to high-
light the desired workout category. Then, press the
Enter button.
Press the Increase and Decrease buttons to
highlight the name of the desired workout. The
duration, the maximum rpm (pedaling pace), the
maximum resistance level, the maximum ramp
level, and a profile of the resistance levels of the
workout will appear in the right side of the display.
Then, press the Enter button.
3. Begin pedaling to start the workout.
Each workout is divided into one-minute segments.
One resistance level, one ramp incline, and one
target rpm (pedaling pace) are programmed for
each segment. Note: The same resistance level,
ramp incline, and/or target rpm may be pro-
grammed for consecutive segments.
The workout profile will
show your progress.
The flashing segment
of the profile represents
the current segment of
the workout. The height
of the flashing seg-
ment indicates the resistance level for the current
segment.
4. Follow your progress with the display.
5. Measure your heart rate if desired.
6. Turn on the fan if desired.
7. When you are finished exercising, unplug the
Current Segment
17
When the first segment of the workout ends, the
resistance level, ramp incline, and the target rpm
for the second segment will appear in the display
for a few seconds to alert you. The next segment
of the profile will begin to flash, and the pedals will
automatically adjust to the resistance level and the
ramp incline for the next segment.
As you exercise, you will be prompted to keep your
pedaling pace (rpm) near the target rpm for the cur-
rent segment. When the word FASTER appears in
the display, increase your pedaling pace. When the
word SLOWER appears, decrease your pedaling
pace. When no words appear, maintain your cur-
rent pedaling pace.
IMPORTANT: The target rpm is intended only to
provide motivation. Your actual pedaling pace
(rpm) may be slower than the target rpm. Make
sure to pedal at a pace that is comfortable for
you.
If the resistance level or the ramp incline for the
current segment is too high or too low, you can
manually override the setting by pressing the 1
Step Resistance buttons and the 1 Step Power
Ramp buttons. IMPORTANT: When the current
segment of the workout ends, the pedals will
automatically adjust to the resistance level or
the ramp incline 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. A tone will sound and the time will
begin to flash in the display. To restart the workout,
simply resume pedaling.
See step 4 on page 15.
See step 5 on page 16.
See step 6 on page 16.
power cord.
See step 7 on page 16.