NordicTrack 831.23950.0 User Manual

Contents

19HOW TO USE AN ONBOARD WORKOUT1. Begin pedaling or press any button on theconsole to turn on the console.See HOW TO TURN ON THE POWER onpage 16.2. Select an onboard workout.To select an onboard workout, press the CalorieWorkouts button or the Performance Workouts but-ton repeatedly until the desired workout appears inthe display.When you select an onboard workout, the displaywill show the duration of the workout and the nameof the workout. A profile of the speed settings of theworkout will appear in the matrix.The display will also show the maximum pedalingspeed (rpm), the maximum resistance level, andthe maximum ramp incline level.3. Begin pedaling to start the workout.Each workout is divided into one-minutesegments. One resistance level, one ramp inclinelevel, and one target rpm (speed) are programmedfor each segment. Note: The same resistancelevel, ramp incline level, and/or target rpm may beprogrammed for consecutive segments.The resistance level, the ramp incline level, and thetarget rpm for the first segment will appear in thematrix.During theworkout,the pro-files onthe speedand inclinetabs willshow yourprogress.The flashing segment of the profile represents thecurrent segment of the workout. The height of theflashing segment indicates the target speed or theincline level for the current segment.At the end of each segment of the workout, aseries of tones will sound and the next segment ofthe profile will begin to flash. If a different resis-tance level, ramp incline level, and/or target rpm isprogrammed for the next segment, the resistancelevel, ramp incline level, and/or target rpm willappear in the display for a few seconds to alertyou. The resistance of the pedals and the inclinelevel of the ramp will then change.As you exercise, you will be prompted to keep yourpedaling speed near the target rpm for the cur-rent segment. When an upward-pointing arrowappears in the display, increase your pace. Whena downward-pointing arrow appears, decreaseyour pace. When no arrow appears, maintainyour current pace.IMPORTANT: The target rpm is intended only toprovide motivation. Your actual pedaling speedmay be slower than the target rpm. Make sureto pedal at a speed that is comfortable for you.If the resistance level or incline level for the currentsegment is too high or too low, you can manuallyoverride the setting by pressing the Resistancebuttons or the Power Ramp buttons. IMPORTANT:When the current segment of the workout ends,the pedals will automatically adjust to the resis-tance level programmed for the next segmentand the ramp will automatically adjust to theincline level programmed for the next segment.The workout will continue in this way until the lastsegment ends. To stop the workout at any time,stop pedaling. The time will flash in the display. Toresume the workout, simply resume pedaling.4. Follow your progress with the display.See step 4 on page 17.5. Measure your heart rate if desired.See step 5 on page 18.6. Turn on the fan if desired.See step 6 on page 18.7. When you are  nished exercising, unplug thepower cord.See step 7 on page 18.Profile