Bedienungsanleitung NordicTrack Grand Tour Spinbike - NTEVEX89916 (Seite 24 von 40) (Englisch)

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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 18.

2. Select the main menu.

See step 2 on page 20.

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 20).

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

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

then manually control the incline level (see step

4 on page 20). 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 20.

6. Do intervals if desired.

See step 6 on page 21.

7. Wear a heart rate monitor and measure your

heart rate if desired.

See step 7 on page 21.

8. Turn on the fan if desired.

See step 8 on page 21.

9. When you are nished exercising, unplug the

power cord.

See step 9 on page 21.

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