25
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 22.
2. Select an onboard workout.
To select an onboard workout, press the Intensity
button, the Performance button, the Incline button,
or the Calorie button repeatedly until the name of
the desired workout appears in the display.
When you select an onboard workout, the display
will show the name, duration, maximum ramp
incline level, and distance of the workout. The
display will also show the approximate number
of calories you will burn during the workout and a
profile of the incline levels of the workout.
3. Begin pedaling 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.
Note: The same resistance level, ramp incline
level, and/or target rpm may be programmed for
consecutive segments.
During the workout, the profile will show your prog-
ress. The flashing segment of the profile represents
the current segment of the workout. The height of
the profile indicates the approximate incline level
for the current segment.
At the end of each segment of the workout, the
resistance of the pedals will change.
As you exercise, keep your pedaling speed
near the target rpm for the current segment.
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 or incline level for the current
segment is too high or too low, you can manu-
ally override the setting by pressing the Quick
Resistance buttons or the Quick Ramp buttons.
IMPORTANT:
When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level programmed for
the next segment and the ramp will automati-
cally adjust to the incline level programmed for
the next segment.
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.
The workout will continue in this way until the last
segment ends. To pause the workout, stop pedal-
ing. The time will pause in the display. To resume
the workout, simply resume pedaling.
4. Follow your progress.
See step 4 on page 23.
The matrix will also show a profile of the resistance
settings of the workout or a map.
5. Measure your heart rate if desired.
See step 5 on page 24.
6. Turn on the fan if desired.
See step 6 on page 24.
7. When you are finished exercising, unplug the
power cord.
See step 7 on page 24.
