Pro-Form 23937.0, User Manual

19

HOW TO USE AN ONBOARD WORKOUT

1.   Begin pedaling or press any button on the 

console to turn on the console.

   When you turn on the console, the display will turn 

on. The console will then be ready for use.

2.   Select an onboard workout.

   To select an onboard workout, press the Calorie, 

Time, or Interval Workouts button repeatedly until 

the name of the desired workout appears in the 

display. 

   A few seconds after you press a button, the dura-

tion of the workout or the number of calories to be 

burned will appear in the display. The maximum 

resistance level may also appear.

3.   Start the workout.

   Press the Start button or 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, a tone will sound. 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. 

   As you exercise, you will be prompted to keep 

your pedaling speed near the target speed for the 

current segment. When the words TOO SLO 

appear in the display, increase your pedaling 

speed. When the words TOO FAST appear, 

decrease your pedaling speed. When no words 

appear, maintain your current pedaling speed. 

   IMPORTANT: The target speed is intended only 

to provide motivation. Your actual pedaling 

speed may be slower than the target speed. 

Make sure to pedal at a speed that is comfort-

able 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 Quick 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.

   The workout will continue in this way until the last 

segment ends. To pause the console, simply stop 

pedaling or press the End button. When the con-

sole is paused, the time will flash in the display. To 

continue your workout, simply resume pedaling. 

   To end the workout, press the End button 

repeatedly.

4.   Follow your progress with the display. 

   See step 4 on page 17.

5.   Measure your heart rate if desired. 

   See step 5 on page 18.

6.   When you are finished exercising, the console 

will turn off automatically.

   See step 6 on page 18.