4. You are prompted to enter your age.
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You may enter any age from 1 to 99 years.
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You can enter your age using the numeric keypad. Use the keys to enter the desired age.
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You can press the or key, as necessary, to increase or decrease your age in 1 year increments.
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When your correct age has been entered, press the START or ENTER key to accept the displayed value and advance to
the next parameter.
5. You are prompted to enter your upper heart rate limit.
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The treadmill displays a default upper heart rate limit based on 75% of the maximum heart rate for your age.
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You can enter a new upper heart rate limit using the numeric keypad. Use the keys to enter the desired
upper heart rate limit.
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You can use the or key, as necessary, to increase or decrease the displayed upper heart rate limit in 1 BPM
increments.
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When the desired upper heart rate limit has been entered, press the START or ENTER key to accept the displayed value
and advance to the next parameter.
6. You are prompted to enter your lower heart rate limit.
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The treadmill displays a default lower heart rate limit based on 60% of the maximum heart rate for your age.
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You can enter a new lower heart rate limit using the numeric keypad. Use the keys to enter the desired lower
heart rate limit.
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You can use the or key, as necessary, to increase or decrease the displayed lower heart rate limit in 1 BPM
increments.
■
When the desired lower heart rate limit has been entered, press the START or ENTER key to accept the displayed value
and advance to the next parameter.
7. You are prompted to enter a maximum speed.
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You may enter any speed from 0.5 to 10.0 mph (0.8 to 16.0 kph) for 110-volt units or 0.5 to 12.0 mph (0.8 to 19.3 kph)
for 220-volt units.
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You can enter the maximum speed using the numeric keypad. Use the keys to enter the desired maximum
speed.
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You can press the or key, as necessary, to increase or decrease the maximum speed in 0.1 unit increments.
■
When the desired maximum speed has been entered, press the START or ENTER key to accept the displayed value and
advance to the next workout parameter.
8. You are prompted to select a workout goal.
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Use the keys to select a workout goal: press for time goal, for distance goal or for calories goal.
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When the desired goal has been selected, press the START or ENTER key to accept the displayed value. You are prompt-
ed with a 3 second countdown, then the treadmill begins the program.
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During the Workout
1. During the heart rate controlled workout, the treadmill will respond every 20 seconds to your heart rate. The treadmill
uses your heart rate to adjust the intensity of the workout. The treadmill will adjust speed and (if necessary) incline to
elevate your heart rate to the specified upper limit, then it will gradually decrease incline and (if necessary) speed to
lower your heart rate to the specified lower limit. A typical 20 minute workout may repeat this pattern 3 to 5 times.
2. The program will display various motivational and informative messages throughout the workout. After the workout is
complete, the program will scroll the summary workout information.
3. If, for any reason, the treadmill does not detect your heart rate signal, the treadmill will gradually decrease the workout
intensity. After the heart rate signal is re-acquired the interval training program will resume.
COOLDOWN CYCLE
Once you have completed your workout program, the treadmill enters a 2-minute cooldown cycle.
15. You can pause the program during your workout by pressing the STOP key once. The program will pause for a preset peri-
od of time (either 30, 45 or 60 seconds, as set in the Manager Settings mode). Press the START key BEFORE the pause
timer expires to resume your program. The treadmill returns to its minimum speed when you exit the pause mode.
16. When you have reached your workout goal, the treadmill will enter the Cooldown cycle (see “Cooldown Cycle” for more
information). If you wish to exit your program before you have reached your workout goal, press the STOP key twice. The
treadmill will slow to a stop. (Press the STOP key once during a Pause to exit the program.)
To operate the FIT TEST program:
The Fit Test is a modified version of the Balke and Ware protocol for maximal VO2 treadmill testing. The Fit Test requires 12 min-
utes to complete. During the Fit Test, treadmill speed remains at a constant 3.4 mph. Treadmill incline is set at 0% during the
first minute, increases to 2% during the second minute, and increases by 1% per minute for the remainder of the test. Your heart
rate results are compared with charted data for your corresponding age and gender. Test results are given on a scale of 1 to 10,
and include your calculated VO2 max. VO2 max is a physiological measurement of a bodies ability to absorb oxygen and has spe-
cific correlation to your fitness level.
NOTE: You must wear the heart rate strap during the FIT TEST to monitor your heart rate.
During program setup, you can use the B
ACK key to return to a previously accepted parameter.
1. Stand on the running belt; press the key, then press the key. You are prompted to enter your weight.
■
The treadmill will display a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 350 pounds (0
to 135 kg).
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You can enter your weight using the numeric keypad. Use the keys to enter your correct weight.
■
You can press the or key, as necessary, to increase or decrease the displayed weight in 1 pound (or 1 kg)
increments.
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When your correct weight has been entered, press the START or ENTER key to accept the displayed value and advance
to the next parameter.
2. You are prompted to enter your age.
■
You may enter any age from 1 to 99 years.
■
You can enter your age using the numeric keypad. Use the keys to enter the desired age.
■
You can press the or key, as necessary, to increase or decrease your age in 1 year increments.
■
When your correct age has been entered, press the START or ENTER key to accept the displayed value and advance to
the next parameter.
3. You are prompted to enter your gender.
■
Press the or key, as necessary, until the appropriate gender is displayed.
■
When your correct gender has been entered, press the START or ENTER key to accept the displayed value. You are
prompted with a 3 second countdown, then the treadmill begins the program.
4. The FIT
TEST runs for 12 minutes. During the test, the treadmill speed is set at 3.4 mph. The treadmill incline begins at
0% for the first minute, increases to 2% for the second minute, and increases by 1% thereafter for each remaining minute
to a maximum incline of 12% during the final minute of the test.
During the test, you MAY NOT adjust treadmill speed or incline, and you MAY NOT pause the program. If your heart
rate exceeds 150 BPM for more than one minute, the test will terminate automatically.
5. If desired, you can use the personal cooling fan during the FIT TEST (see “Using the Cooling Fan” for details).
6. When you have reached your workout goal, the treadmill will enter the Cooldown cycle (see “Cooldown Cycle” for more
information). If you wish to exit your program before you have reached your workout goal, press the S
TOP key twice. The
treadmill will slow to a stop. (Press the S
TOP key once during a Pause to exit the program.)
W
EIGHT
M
ANAGEMENT
P
ROGRAMS
The WEIGHT MANAGEMENT programs include the CARDIO TRAINING (Dynamic Heart Rate Control),
MANUAL,CUSTOM INTERVAL and FIT TEST programs. When using the CARDIO TRAINING (Dynamic Heart
Rate Control) program, use of the heart rate strap (rather than the heart rate grips) is recommended.
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