18
3. Begin pedaling to start the workout.
Each workout is divided into one-minute seg-
ments. One resistance level and one target speed
are programmed for each segment. Note: The
same resistance level and/or target speed may be
programmed for consecutive segments.
The workout profile will
show your progress.
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 seg-
ment.
When the first segment of the workout ends, the
target speed and the resistance level for the sec-
ond segment will appear in the display for a few
seconds to alert you. The next segment of the pro-
file will begin to flash, and the pedals will
automatically adjust to the resistance level for the
next segment.
As you exercise, keep your pedaling speed near
the target speed for the current segment.
The target speed
meter will show
your pedaling
speed and the tar-
get speed for the
current segment.
When the words
SPEED UP appear
in the target speed
meter, increase
your pedaling
speed. When the
words SLOW DOWN appear, decrease your ped-
aling speed.
IMPORTANT: The target speed is intended only
to provide motivation. Your actual pedaling
speed may be slower than the target speed.
Make sure to pedal at a speed that is comfort-
able 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 Resistance buttons.
IMPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level for the next seg-
ment.
The workout will continue in this way until the last
segment ends.
To stop the workout at any time, stop pedaling. A
tone will then sound. If the time display mode is
selected, the time will begin to flash in the display.
To restart the workout, simply resume pedaling.
4. Follow your progress with the display.
See in step 4 on page 16.
5. Measure your heart rate if desired.
See step 5 on page 17.
6. When you are finished using the exercise bike,
the console will turn off automatically.
See HOW TO TURN OFF THE CONSOLE on
page 16.
Current Segment
TIME
DISTANCE
TARGET
40
0
30
20
10
SPEED
UP
Target
Speed
Your
Pedaling
Speed
Summary of Contents for NordicTrack GX 4.0
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