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NordicTrack NTEX71015.1 Grand Tour Manual

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HOW TO USE A SET-A-GOAL WORKOUT
1. Touch the screen or begin pedaling to activate
the console.
See HOW TO TURN ON THE POWER on
page 19.
2. Select the main menu.
See step 2 on page 21.
3. Select a set-a-goal workout.
To select a set-a-goal workout, touch the Set A
Goal button on the screen.
To set a customized goal for your workout, touch
the button for the desired goal. Then, touch the
increase and decrease buttons on the screen to
enter your goal and to select other variables for the
workout. The screen will show the duration and dis-
tance of the workout, and the approximate number
of calories you will burn during the workout.
4. Start the workout.
The workout may have a warm-up segment. To
skip the warm-up segment, touch the Skip button.
To select warm-up segment options for the exer-
cise bike, see step 15 on page 28.
Touch the Start button to start the workout.
The workout will function in the same way as the
manual mode (see page 21).
As you exercise, keep your pedaling speed near
the target cadence for the current segment. The
target zone meter will prompt you to increase,
decrease, or maintain your pedaling speed. To
view the target zone meter, flick or slide the screen.
Note: The target cadence is displayed in revolu-
tions per minute (rpm).
IMPORTANT: The target cadence is intended
only to provide motivation. Your actual pedaling
speed may be slower than the target cadence.
Make sure to pedal at a speed that is comfort-
able for you.
If the resistance level and/or incline level for the
current segment is too high or too low, you can
manually override the setting by pressing the
Resistance buttons or the Incline buttons. If you
press a Resistance button, you can then manu-
ally control the resistance level (see step 3 on page
21). If you press an Incline button, you can
then manually control the incline level (see step
4 on page 21). To return to the programmed
resistance and/or incline settings of the work-
out, touch the Follow Workout button.
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 level or the incline level
during the workout, the number of calories you
burn will be affected.
The workout will continue until you reach the goal
that you set. A workout summary will appear on
the screen. After you view the workout summary,
touch the Finish button to return to the main menu.
You may also be able to either save or publish your
results using one of the options on the screen.
5. Follow your progress.
See step 5 on page 21.
6. Do intervals if desired.
See step 6 on page 22.
7. Wear a heart rate monitor and measure your
heart rate if desired.
See step 7 on page 22.
8. Turn on the fan if desired.
See step 8 on page 22.
9. When you are fi nished exercising, unplug the
power cord.
See step 9 on page 22.
… 25 …


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