5. Measure your heart rate if desired.
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When your pulse is detected, one, two, or three dashes will appear in the display, and then your heart rate will appear. For the most accurate heart rate reading, hold the contacts for at least 15 sec- onds. Note: If you continue to hold the handgrip pulse sensor, the display will show your heart rate for up to 30 seconds.
If the display does not show your heart rate, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the metal contacts too tightly. For opti- mal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemicals to clean the contacts.
6.Turn on the fan if desired.
The fan has high and low speed settings. Press the Fan button repeatedly to select a fan speed or to turn off the fan.
7.When you are finished exercising, the console will turn off automatically.
If the pedals do not move for several seconds, a tone will sound and the console will pause. If the pedals do not move for several minutes and the buttons are not pressed, the console will turn off and the display will be reset.
HOW TO USE A CROSS TRAINER PROGRAM
1.Begin pedaling or press any button on the con- sole to turn on the console.
A moment after you begin pedaling or press a but- ton, the display will light.
2.Select a cross trainer program.
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programs, press |
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Cross Trainer |
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repeatedly until |
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XTRAINER 1, 2, 3, |
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4, 5, 6, 7, 8, or 9 appears in the display. The pro- |
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After a moment, the voice of a personal trainer will welcome you to the program and guide you through the workout. To adjust the volume level of the speakers, press the increase and decrease buttons until the desired volume level is selected. There are five volume levels.
3.Begin pedaling to start the program.
Each program is divided into either 30 or 45 one- minute segments. One resistance setting and one target rpm (pace) setting are programmed for most segments. (Note: The same resistance and/or tar- get rpm setting may be programmed for two or more consecutive segments.) During other seg- ments, the console will prompt you to perform strength exercises.
The resistance setting and the target rpm for the first segment will appear in the center of the dis- play for a few seconds. The resistance setting will then be indicated by the height of the flashing col- umn of the profile in the display. The resistance settings for the next several segments will be indi- cated by the heights of the columns to the right of the flashing column.
When the first segment of the program ends, the resistance setting and the target rpm for the sec- ond segment will appear in the center of the dis- play for a few seconds to alert you. The entire pro- file will then shift one column to the left, and the pedals will automatically adjust to the resistance setting for the second segment.
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