NordicTrack RW200 User Manual page 16

HOW TO USE A PRESET WORKOUT
1. Turn on the console.
To turn on the console, press the On/Reset button
on the console or simply begin rowing.
The displays will turn on and the console will be
ready for use.
2. Select a preset workout.
To select a preset workout,
press the Watts Workouts
or Calorie Workouts button
repeatedly until the num-
ber of the desired workout
appears in the lower display.
The duration of the workout will appear in the
center display.
Note: Profiles of the preset workouts are printed on
the console.
3. Adjust the resistance to the highest level.
See HOW TO ADJUST THE RESISTANCE on
page 10 and adjust the resistance to the highest
level by moving the resistance handle toward the
front of the rower.
IMPORTANT: If you do not adjust the resistance
to the highest level, the watts and calories feed-
back will not be as accurate.
4. Start the workout.
Press the Start button or begin rowing to start the
workout.
Each workout is divided into one-minute segments.
A watts target is programmed for each segment.
Note: The same watts target may be programmed
for consecutive segments.
At the end of each segment of the workout, a
series of tones will sound.
The watts target zone
will be shown in the
watts target meter in
the upper display. The
space between the
flashing bars represents
the watts target for the
segment; the solid bars
represent your actual watts output.
As you exercise, keep your watts output within
the watts target zone for the current segment by
adjusting your rowing strokes.
IMPORTANT: The watts target is intended only
to provide motivation. Make sure to row in a
manner that is comfortable for you.
If you stop rowing for several seconds, a series of
tones will sound and the workout will pause.
To restart the workout, press the Start button or
simply resume rowing. The workout will continue
until the last segment of the workout ends.
5. Follow your progress with the displays.
See step 4 on page 14.
6. When you are finished exercising, the console
will turn off automatically.
See step 5 on page 15.
16
Target
Zone