NordicTrack NTEL00909.4, User Manual

Page: 19 / 32

19
HOW TO USE A RESISTANCE 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
16.
2. Select a resistance workout.
If you have selected a workout or the iFit Training
mode, press the Menu button to return to the main
menu.
To select a resistance
workout, first press the
increase and decrease
buttons next to the
Enter button and high-
light WORKOUTS.
Then, press the Enter
button. Next, press the increase and decrease but-
tons to highlight RESISTANCE and press the
Enter button.
You can also press the Resistance Workouts
button.
Press the increase and decrease buttons to high-
light the desired workout category. Then, press the
Enter button.
Press the increase and decrease buttons to high-
light the name of the desired workout. The
duration, the maximum rpm (pedaling pace), the
maximum resistance level, and a profile of the
resistance levels of the workout will appear in the
right side of the display. Then, press the Enter
button.
3. Begin pedaling to start the workout.
Each workout is divided into one-minute seg-
ments. One resistance level and one target rpm
(pedaling pace) are programmed for each seg-
ment. Note: The same resistance level and/or
target rpm 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
segment.
When the first segment of the workout ends, the
resistance level and the target rpm for the second
segment will appear in the display for a few sec-
onds to alert you. The next segment of the profile
will begin to flash, and the pedals will automati-
cally adjust to the resistance level for the next
segment.
As you exercise, you will be prompted to keep
your pedaling pace (rpm) near the target rpm for
the current segment. When the word FASTER
appears in the display, increase your pedaling
pace. When the word SLOWER appears,
decrease your pedaling pace. When no words
appear, maintain your current pedaling pace.
IMPORTANT: The target rpm is intended only to
provide motivation. Your actual pedaling pace
(rpm) may be slower than the target rpm. 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.
IMPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level incline for the
next segment.
The workout will continue in this way until the last
segment ends. To stop the workout at any time,
stop pedaling. A tone will sound and the time will
begin to flash in the display. To restart the workout,
simply resume pedaling.
4. Follow your progress with the display.
See step 4 on page 16.
5. Measure your heart rate if desired.
See step 5 on page 17.
6. When you are finished exercising, unplug the
power cord.
See step 6 on page 17.
Current Segment