Sears PRO-FORM 831.23744.1 - Manual (Page 18)

1. Turn on the console.
See step 1 on page 15.
2. Select a target toning workout.
To select a target toning workout, press the
Workout button repeatedly until the words TAR­
GET TONING 1 or TARGET TONING 2 appear in
the upper display.
HOW TO USE A TARGET TONING WORKOUT
TRRBET HJNIRB
3000
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TIME
Profile
RPM
When you select a target toning workout, the
name of the workout and the workout time will
appear in the displays and a profile of the resis­
tance levels of the workout will scroll across the
center display.
3. Begin pedaiing to start the workout.
Each workout is divided into 30 one-minute seg­
ments. One resistance level and one target rpm
(revolutions per minute) setting are programmed
for each segment. Note: The same resistance level
and/or target rpm setting may be programmed for
consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flash­
ing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the cur­
rent segment. At the end of each segment of the
workout, a series of tones will sound and the next
segment of the profile will begin to flash. If a differ­
ent resistance level is programmed for the next
segment, the resistance level will appear in the
display for a few seconds to alert you. The resis­
tance of the pedals will then change.
As you exercise, the console will display a variety
of exercise instructions that will help you get the
most benefit from your workout. For example, the
console may instruct you to PEDAL BACKWARD,
USE UPPER BODY, or FOCUS LOWER BODY
during certain segments of the workout.
As you exercise, you will be prompted to keep
your pedaling pace near the target rpm setting for
the current segment. When the words PEDAL
FASTER appear in the upper display or the GO
FASTER indicator on the pace guide is lit,
increase your pace. When the words PEDAL
SLOWER appear or the GO SLOWER indicator is
lit, decrease your pace. When the words PEDAL­
ING IN RANGE appear or when the center indica­
tor is lit, maintain your current pace.
G O F A S T E R G
D
G O S L O W E R
IMPORTANT: The target rpm settings are
intended oniy to provide motivation. Your actu-
ai pace may be siower than the target rpm set­
tings. Make sure to pedal at a pace that is com­
fortable 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 Resistance decrease and
increase buttons. However, when the current seg­
ment ends, the pedals will automatically adjust to
the resistance level for the next segment.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, simply resume pedaling. The
workout will continue until the last segment of the
profile flashes and the last segment of the workout
ends.
When the last segment of the workout ends, the
words PROGRAM DONE will appear in the upper
display.
4. Follow your progress with the displays.
See step 4 on page 15.
5. Measure your heart rate if desired.
See step 5 on page 16.
6. Turn on the fan if desired.
See step 6 on page 16.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
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