NordicTrack A.c.t. 10 Elliptical Manual

Contents

22HOW TO USE AN ONBOARD WORKOUT1. Begin pedaling or press any button on theconsole to turn on the console.See HOW TO ACTIVATE THE CONSOLE onpage 19.2. Select the main menu.See step 2 on page 20.3. Select an onboard workout.To select an onboard workout, touch the runnerbutton in the lower left corner of the screen. Theworkouts menu will appear on the screen.Select the desired workout category from theworkouts menu and then select the desired work-out. The screen will show the name, duration, anddistance of the workout. The screen will also showthe approximate number of calories you will burnduring the workout and a profile of the resistancesettings of the workout.4. Start the workout.Touch the Start Workout button to start the workout.Each workout is divided into segments. Oneresistance level and one target rpm (speed) areprogrammed for each segment.During the workout, the profiles will show yourprogress. To view the profiles, flick or slide thescreen.As you exercise, keep your pedaling speed nearthe target rpm for the current segment. The targetzone meter will prompt you to increase, decrease,or maintain your pedaling speed. To view the targetzone meter, flick or slide the screen.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 for the current segment istoo high or too low, you can manually override thesetting by pressing the Resistance buttons. If youpress a Resistance button, you can then manu-ally control the resistance (see step 3 on page20). To return to the programmed resistancelevels of the workout, touch the Follow Workoutbutton.Note: The calorie goal is an estimate of thenumber of calories that you will burn duringthe workout. The actual number of calories thatyou burn will depend on various factors, suchas your weight. In addition, if you manuallychange the resistance during the workout, thenumber of calories you burn will be affected.To pause the workout, touch either the back buttonor the home button at the bottom of the screen. Tocontinue the workout, touch the Resume button. Toend the workout, touch the End Workout button.The workout will continue in this way until the lastsegment ends. A workout summary will appear onthe screen. After you view the workout summary,touch the Finish button to return to the main menu.You may also be able to either save or publish yourresults using one of the options on the screen.5. Follow your progress.See step 4 on page 20.6. Measure your heart rate if desired.See step 5 on page 21.7. Turn on the fan if desired.See step 6 on page 21.8. When you are finished exercising, the consolewill turn off automatically.See HOW TO TURN OFF THE CONSOLE onpage 19.