Manual Pro-form SMART STRIDER 935 - PFEL19914 (page 19 of 36) (English)

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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 15.

2. Select the main menu.

See step 2 on page 17.

3. Select an onboard workout.

To select an onboard workout, touch the runner

button at the bottom of the screen. The workouts

menu will appear on the screen.

Select the desired workout category from the work-

outs menu and then select the desired workout.

Note: It may be necessary to scroll the screen to

view all the menu options.

Note: You can also press the Calorie Workouts, the

Intensity Workouts, or the Performance Workouts

button on the console.

The screen will show the name and duration of the

workout. The screen will also show the approxi-

mate number of calories you will burn during the

workout and a profile of the resistance and incline

settings of the workout.

4. Start the workout.

Touch the Start Workout button to start the workout.

Each workout is divided into segments. One

resistance level, one incline level, and one tar-

get cadence (speed) are programmed for each

segment.

During the workout, the profiles will show your

progress. To view the profiles, flick or slide the

screen.

During some workouts, the screen will show a map

of the route and a marker indicating your prog-

ress. Touch the buttons on the screen to select the

desired map options.

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 (see step 3 on page

17). If you press an Incline button, you can

then manually control the incline (see step 3 on

page 17). To return to the programmed resis-

tance and/or incline settings of the workout,

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 manu-

ally change the resistance or the incline of the

frame during the workout, the number of calo-

ries you burn will be affected.

To pause the workout, touch either the back button

or the home button at the bottom of the screen. To

continue the workout, touch the Resume button. To

end the workout, touch the End Workout button.

The workout will continue in this way until the last

segment ends. 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 4 on page 17.

6. Measure your heart rate if desired.

See step 5 on page 18.

7. Turn on the fan if desired.

See step 6 on page 18.

8. When you are finished exercising, unplug the

power cord.

See step 7 on page 18.

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