Bowflex T9 - Page 21

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MANUAL: Control everything about your workout – from start to finish. This program is a basic workout with no pre-defined
settings, allowing you to manually adjust the machine at any time. It begins with an incline at 0 and speed at 0.8 km/h.
DISTANCE: Push yourself and go further during your workout with 13 distance workouts. Choose from 1 mile, 2 miles, 5k, 5 miles,
10k, 8 miles, 15k, 10 miles, 20k, half marathon, 15 miles, 20 miles, and marathon goals. You set your level.
Incline changes and all segments are 0.16 km.
WORKOUT PROFILES
RECORD: This program allows you to perform and save your perfect workout with specic speed, incline and duration settings.
Once your workout is saved, you can run the exact same workout again or modify it for future use. The Record program is
unavailable as a GUEST user and must be between 2 and 90 minutes in length.
New Workout Recording:
• Start recording a new workout by selecting NO when asked “RUN PREVIOUS WORKOUT”. Time will count up from 0:00,
speed will start at 0.8 km/h, and incline will start at 0%. All speed and incline changes will be recorded.
• Finish your workout by pressing STOP, the workout will be saved for future use.
Run Previous Recorded Workout:
• Press YES when asked “RUN PREVIOUS WORKOUT.”
• You will be asked if you want to “MODIFY WORKOUT,” if you select NO the workout will run the same as
previously recorded and no changes made during the workout will be saved.
• If you select YES to “MODIFY WORKOUT” your recorded workout will run, and any changes you make during
the workout will be overwritten and saved.
Segment Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
Distance 0.16
km
0.16
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0.16
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0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
0.16
km
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0.16
km
Level 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Level 2 0 0.5 1 3 2 3 2 3 2.5 3.5 2.5 3 2 3 2 3 1
Level 3 0.5 1 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4 2.5 3.5 2.5 3.5 1.5 3.5 1.5
Level 4 0.5 1 1.5 3.5 2.5 3.5 2.5 3.5 3 4 3 3.5 2.5 3.5 2.5 3.5 1.5
Level 5 1 1.5 2 4 2 4 3 4 3 4.5 3 4 3 4 2 4 2
Level 6 1 1.5 2 4 3 4 3 4 3.5 4.5 3.5 4 3 4 3 4 2
Level 7 1.5 2 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5 3.5 4.5 3.5 4.5 2.5 4.5 2.5
Level 8 1.5 2 2.5 4.5 3.5 4.5 3.5 4.5 4 5 4 4.5 3.5 4.5 3.5 4.5 2.5
Level 9 2 2.5 3 5 3 5 4 5 4 5.5 4 5 4 5 3 5 3
Level 10 2 2.5 3 5 4 5 4 5 4.5 5.5 4.5 5 4 5 4 5 3