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You can press the or key, as necessary, to increase or decrease the maximum speed in 0.1 unit increments.
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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.
4. You are prompted to enter a maximum incline.
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You may enter any incline from 0.0% to 15.0%
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You can enter the maximum incline using the numeric keypad. Use the keys to enter the desired maximum
incline.
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You can press the or key, as necessary, to increase or decrease the maximum incline in 0.5% increments.
■
When the desired maximum incline has been entered, press the key to accept the displayed value. You are
prompted with a 3 second countdown, then the treadmill begins the program.
5. You can adjust the incline of the treadmill during the program:
NOTE: Changing the current incline during a program will result in a corresponding change to the maximum incline
specified during program setup.
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You can adjust treadmill incline from 0 to 15%, in 0.5% increments. Press the key to increase the treadmill
incline; press the key to decrease the treadmill incline.
6. You can adjust the speed of the treadmill during the program:
NOTE: Changing the current speed during a program will result in a corresponding change to the maximum speed spec-
ified during program setup.
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You can specify a desired 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, using the numeric keypad. Use the keys to enter your desired speed, then press
the S
TART or ENTER key to accept the entered speed.
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You can adjust treadmill 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, in 0.1 mph (or 0.1 kph) increments. Press the key to increase the treadmill speed; press
the key to decrease the treadmill speed.
7. You can adjust your time goal during the program:
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You can adjust your time goal from 5 minutes to the maximum allowed program time. Press the ADJUST key to
increase your time goal; press the A
DJUST key to decrease your time goal.
8. You can pause the program during your workout by pressing the S
TOP 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.
9. 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.)
5 K R
ACE
The 5 K RACE program was designed for the serious, as well as the recreational runner. You control the speed and incline to add
variety and challenge to your workout. The patented Impact Absorption System
TM
(IAS) protects ankles, knees, joints and back
while providing a comfortable run. When wearing the heart rate strap, or grasping the heart rate contacts, your heart rate is con-
stantly monitored and displayed in the Heart Rate Window to assist you in getting the most efficient workout possible.
To operate the 5 K RACE program:
During program setup, you can use the BACK key to return to a previously accepted parameter.
1. Stand on the running belt and 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.
■
When your correct weight 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.
■
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.
■
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.
■
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.
■
You can enter the maximum speed using the numeric keypad. Use the keys to enter the desired maximum speed.
■
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.
■
Use the keys to select a workout goal: press for time goal, for distance goal or for calories goal.
■
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.
■
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.
To operate the Manual Program:
During program setup, you can use the BACK 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).
■
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.
■
When your correct weight has been entered, press the START or ENTER key to accept the displayed value and advance
to the next workout parameter.
2. You are prompted to enter a time goal.
■
The default time goal is 20 minutes. You may enter any time goal from 5 minutes to the maximum allowed program
time.
■
You can enter your time goal using the numeric keypad. Use the keys to enter the desired time goal.
■
You can press the or key, as necessary, to increase or decrease your time goal in 1 minute increments.
■
When your desired time goal 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.
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