18
HOW TO USE A PRESET WORKOUT
1. Press any button on the console or begin ped-
aling to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Select a preset workout.
To select one of the twenty preset workouts, first
press the Workouts button. A menu of workout
profiles will then appear in the display. Press the
left, right, up, and down arrows to highlight the
desired workout profile.
When a workout profile is highlighted, the workout
time and the maximum resistance level of the
workout will appear in the display. To select a high-
lighted workout, press the Enter button.
When you select a preset workout, the workout
time and a profile of the resistance levels of the
workout will appear in the display.
3. Begin pedaling to start the workout.
Each workout is divided into 20, 30, or 45 one-
minute segments. One resistance level and one
target pace setting are programmed for each seg-
ment. Note: The same resistance level and/or
target pace setting may be programmed for con-
secutive segments.
During the workout, the workout profile will show
your progress (see the drawing to the lower left).
The flashing segment of the profile represents the
current segment of the workout. The height of the
flashing segment indicates the resistance level for
the current segment. At the end of each segment
of the workout, a series of tones will sound and
the next segment of the profile will begin to flash.
If a different resistance level is programmed for
the next segment, the resistance level will appear
in the display for a few seconds to alert you. The
resistance of the pedals will then change.
As you exercise, you
will be prompted to
keep your pedaling
pace near the target
pace setting for the cur-
rent segment. When the
words SPEED UP appear in the display, increase
your pace. When the words SLOW DOWN appear,
decrease your pace. When the words SPEED
OKAY appear, maintain your current pace.
IMPORTANT: The target pace settings are
intended only to provide motivation. Make sure
to pedal at a pace that is comfortable for you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the 1 Step Resistance buttons.
However, when the current segment ends, the
pedals will automatically adjust to the resistance
level for the next segment.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, press Start or simply resume
pedaling. The workout will continue until the last
segment of the profile flashes and the last seg-
ment of the workout ends.
Profile
Summary of Contents for NordicTrack A.C.T
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