Pro-Form le Tour de France User Manual page 17

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
14.
2. Select the main menu.
See step 2 on page 15.
3. Select an onboard workout.
From the main menu in the display, first select
Workouts, and then select Exercise Bike, All
Terrain, or Cycle Class. You can also press the All
Terrain, Cycle Class, or Exercise Bike button on
the console.
Then, select the desired workout. The display will
show the name, the estimated duration, and the
estimated distance of the workout. The display will
also show the approximate number of calories you
will burn during the workout.
4. Start the workout.
Press the Enter button to start the workout.
Each workout is divided into several segments.
One incline level (resistance) is programmed for
each segment. Note: The same incline level may
be programmed for consecutive segments.
One target cadence is programmed for the entire
workout. To change the target cadence, see step 4
on page 20.
During the workout, the profile will show your
progress. Press the Display button repeatedly to
view the profile. The colored line at the top of the
profile will indicate the current segment of the
workout. The colored profile represents the incline
level of the current segment.
If you have selected an All Terrain workout, the
display will also show a map of the trail and a
marker indicating your progress. Press the Display
button repeatedly to view the map.
At the end of the first segment of the workout, the
incline will automatically adjust to the incline level
for the next segment.
When the incline changes, the resistance of the
pedals will also change. To maintain a steady ped-
aling cadence, change gears by pressing the
Gears increase and decrease buttons.
As you exercise, you will be prompted to keep
your pedaling cadence near the target cadence for
the current segment. When the upward-pointing
arrow lights in the target RPM meter, increase
your cadence. When the downward-pointing arrow
lights, decrease your cadence. When the center of
the target lights, maintain your current cadence.
IMPORTANT: The target cadence is intended
only to provide motivation. Your actual pedal-
ing cadence may be slower than the target
cadence. Make sure to pedal at a cadence 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 your weight. In
addition, your pedaling cadence will affect the
number of calories you burn.
The workout will continue in this way until the last
segment ends. A workout summary will then
appear in the display. After you view the workout
summary, press the Enter button.
5. Follow your progress with the display.
See step 6 on page 15.
6. Wear a heart rate monitor and measure your
heart rate if desired.
See step 7 on page 16.
7. When you are finished exercising, unplug the
power cord.
See step 8 on page 16.
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