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HOW TO USE AN ONBOARD WORKOUT
1. Begin pedaling or press any button on the
console to turn on the console.
See HOW TO TURN ON THE POWER on
page 20.
2. Select the main menu.
See step 2 on page 22.
3. Select an onboard workout.
To select an onboard workout, touch the runner
button in the lower left corner of the screen. The
workouts menu will appear on the screen. You can
also press the Calorie, Intensity, and Performance
buttons on the console.
Select the desired workout category from the
workouts menu and then select the desired work-
out. The screen will show the name, duration, and
distance of the workout. The screen will also show
the approximate number of calories you will burn
during the workout and a profile of the resistance
settings of the workout.
4. Start the workout.
Touch the Start Workout button to start the workout.
Each workout is divided into segments. One resis-
tance level, one ramp incline level, and one target
rpm (speed) are programmed for each segment.
During the workout, the profiles will show your
progress. To view the profiles, flick or slide the
screen.
As you exercise, keep your pedaling speed near
the target rpm for the current segment. The target
zone meter will prompt you to increase, decrease,
or maintain your pedaling speed. To view the target
zone meter, flick or slide the screen.
IMPORTANT: The target rpm is intended only to
provide motivation. Your actual pedaling speed
may be slower than the target rpm. Make sure
to pedal at a speed that is comfortable for you.
If the resistance level and/or incline level for the
current segment is too high or too low, you can
manually override the setting by pressing the
Resistance buttons or the 1 Step Power Ramp
buttons.
If you press a Resistance button,
you
can then manually control the resistance (see step
3 on page 21).
If you press a 1 Step Power
Ramp button,
you can then manually control the
incline (see step 3 on page 21).
To return to the
programmed resistance and/or incline settings
of the workout,
touch the Follow Workout button.
Note: The calorie goal is an estimate of the
number of calories that you will burn during
the workout. The actual number of calories that
you burn will depend on various factors, such
as your weight. In addition, if you manually
change the resistance or incline of the ramp
during the workout, the number of calories you
burn will be affected.
To pause the workout, touch either the back button
or the home button at the bottom of the screen. To
continue the workout, touch the Resume button. To
end the workout, touch the End Workout button.
The workout will continue in this way until the last
segment ends. A workout summary will appear on
the 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 your
results using one of the options on the screen.
5. Follow your progress.
See step 4 on page 22.
6. Measure your heart rate if desired.
See step 5 on page 23.
7. Turn on the fan if desired.
See step 6 on page 23.
8. When you are finished exercising, unplug the
power cord.
See step 7 on page 23.
