17
HOW TO USE AN INTENSITY CONTROL
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 an intensity control workout.
To select an intensity control workout, press the
Quick Intensity Control Workouts button that has
the profile of the desired workout once for a
shorter workout or twice for a longer workout.
When you select an intensity control workout, the
name of the workout will appear in the display for
a few seconds and a profile of the resistance lev-
els of the workout will scroll across the matrix.
3. Begin pedaling to start the workout.
Each workout is divided into 20, 30, 45, or 67.5
one-minute segments. One resistance level and
one target pace setting are programmed for each
segment. 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 left). The
flashing segment of the profile represents the cur-
rent 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.
To increase or decrease the overall intensity of the
workout, press the + and - buttons next to the
matrix. The resistance levels of all remaining seg-
ments in the workout will then increase or
decrease proportionately.
As you exercise, you will be prompted to keep
your pedaling pace near the target pace setting for
the current segment. When the words PEDAL
FASTER appear in the display, increase your
pace. When the words PEDAL SLOWER appear,
decrease your pace. When no words appear,
maintain your current pace.
IMPORTANT: The tar-
get 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 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, simply resume pedaling. The
workout will continue until the last segment of the
profile flashes and the last segment of the workout
ends.
When the workout is completed, the display will
show a time of 0:00. If you continue to pedal after
the workout is completed, the display will continue
to show exercise feedback; however, the display
will not show the elapsed time until you select the
manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 13.
5. Measure your heart rate if desired.
See step 5 on page 14.
6. Turn on the fan if desired.
See step 6 on page 14.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 14.
Profile
Summary of Contents for Black 100 Xpb Elliptical
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