NordicTrack 23949.0 User Manual page 24

HOW TO USE A SET-A-GOAL 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. Set a calories, distance, or time goal.
To set a calorie, distance, or time goal, first press
the Set A Goal button.
Next, press the increase and decrease buttons
next to the Enter button until the name of the
desired goal appears in the display. Then, press
the Enter button.
Then, press the increase and decrease buttons
next to the Enter button to set the desired goal.
3. Begin pedaling to start the workout.
As you exercise, a target rpm (speed) may
appear in the display to help you reach your goal.
Keep your pedaling speed near the target rpm.
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.
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 or incline of the ramp
during the workout, the number of calories you
burn will be affected.
The workout will continue in this way until the calo-
ries, distance, or time goal is reached. To pause
the workout, stop pedaling. The time will pause 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.
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