NordicTrack 23949.0 User Manual page 23

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 20.
2. Select an onboard workout.
To select an onboard workout, press the 10
Calorie, 10 Intensity, or 10 Performance button
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 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
Profile
23
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 1 Step Power Ramp buttons.
IMPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level programmed for
the next segment and the ramp will automati-
cally 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 21.
5. Measure your heart rate if desired.
See step 5 on page 22.
6. Turn on the fan if desired.
See step 6 on page 22.
7. When you are finished exercising, unplug the
power cord.
See step 7 on page 22.