ICON Health & Fitness PRO-FORM 250i, User Manual

21

HOW TO USE AN 8-WEEK WEIGHT-LOSS 

WORKOUT

1.   Turn on the console.

   Press any button or begin pedaling to turn on the 

console. 

   When you turn on the console, the displays will turn 

on, a tone will sound, and the console will be ready 

for use.

2.   Select the desired week of the program.

   To select the desired week 

of the program, press the 

Select Week button repeat-

edly until the number of the 

desired week appears in the 

display. 

3.   Select the desired day of the program.

   There are three day workouts 

for each week of the pro-

gram. To select the desired 

day of the program, press 

the Select Day button repeat-

edly until the number of the 

desired day appears in lower display. The duration 

of the workout will appear in the center display.

4.   Start the workout.

   Press the Start button and begin pedaling to start 

the workout.

Each workout is divided into one-minute segments. 

One resistance level and one target speed are 

programmed for each segment. Note: The same 

resistance level and/or target speed may be pro-

grammed for consecutive segments.

   At the end of each segment of the workout, a 

series of tones will sound. The resistance level for 

the next segment will appear in the upper display 

for a few seconds to alert you. The resistance of 

the pedals will then change. 

   The speed meter will 

show two flashing bars 

that represent the target 

speed zone (B) for the 

segment; the target 

speed zone includes a 

range of speeds that 

are within a few RPMs 

of the target speed for the segment. The solid bars 

represent your actual pedaling speed.

   As you exercise, keep your pedaling speed within 

the target speed zone for the current segment by 

increasing or decreasing your pedaling speed or 

by increasing or decreasing the resistance of the 

pedals.

IMPORTANT: The target speed is intended only 

to provide motivation. Make sure to pedal at a 

speed and a resistance level 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. 

IMPORTANT: When the current segment of the 

workout ends, the pedals will automatically 

adjust to the resistance level programmed 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 workout ends. 

5.   Follow your progress with the displays.

   See step 4 on page 19.

6.   Measure your heart rate if desired.

   See step 5 on page 20.

7.   Turn on the fan if desired.

   See step 6 on page 20.

8.   When you are finished exercising, the console 

will turn off automatically.

See step 7 on page 20.

B