Vision Fitness T9700 Runner's manual 5K Run

Page 46

 

 

 

 

T E M P O

- 5K Run

 

 

 

 

T E M P O

 

L1

L2

L3

L4

L5

L6

L7

L8

L9

L10

L11

5K Run

 

PACE/MINUTES

 

12:00

11:32

11:06

10:31

10:00

9:31

9:05

8:34

8:00

7:30

7:03

WARM-UP

User sets Speed

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

STRIDE 1

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

STRIDE 2

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

STRIDE 3

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

STRIDE 4

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

STRIDE REST

1 Minute

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

TEMPO 1

1K

4.7

4.9

5.1

5.4

5.9

6.0

6.3

6.7

7.2

7.7

8.2

TEMPO 2

1K

5

5.2

5.4

5.7

6.0

6.3

6.6

7.0

7.5

8.0

8.5

TEMPO 3

3K

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

COOL DOWN

User sets Speed

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

 

 

 

 

T E M P O

- 10K Run

 

 

 

 

 

T E M P O

 

 

 

 

 

 

 

 

L1

L2

L3

L4

L5

L6

L7

L8

L9

L10

L11

 

10K Run

 

 

PACE/MINUTES

 

12:00

11:32

11:06

10:31

10:00

9:31

9:05

8:34

8:00

7:30

7:03

 

WARM-UP

User sets Speed

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

 

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

 

STRIDE 1

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

 

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

 

STRIDE 2

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

 

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

 

STRIDE 3

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

 

STRIDE REST

100 Meter

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

 

STRIDE 4

100 Meter

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

 

STRIDE REST

1 Minute

4.5

4.5

4.5

4.5

5.0

5.0

5.5

5.5

6.0

6.5

6.5

 

TEMPO 1

2K

4.7

4.9

5.1

5.4

5.9

6.0

6.3

6.7

7.2

7.7

8.2

 

TEMPO 2

2K

5

5.2

5.4

5.7

6.0

6.3

6.6

7.0

7.5

8.0

8.5

 

TEMPO 3

6K

5.2

5.4

5.6

5.9

6.2

6.5

6.8

7.2

7.7

8.2

8.7

42

COOL DOWN

3K

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

1 mile

 

 

 

 

 

 

 

 

 

 

 

 

 

NOTES

1)The COOL-DOWN Speed starts at the Interval Rest Pace.

2)All Tempo work-outs are at 1 Percent elevation.

Page 45 Page 47
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Page 45 Page 47
Contents N e r ’s G u i d e Page Page Page Table of Contents Page L L P L a T F O R M T R E a D M I L L Important Safety Instructions Save These Instructions ChildrenPower Requirements Cleaning Other Safety Tips for Your Vision Fitness TreadmillMoving Your Vision Fitness Treadmill Placement in Your HomeLeveling Emergency Stop PowerAuto Shut OFF Program QUICK-KEYS Program InformationT9700Runner Program Details Speed T9700Runner Program Details Tempo T9700Runner Program Details Hills Calories Alphanumeric Message CenterDistance Heart RateSpeed Feedback Display ElevationProfile Matrix Window 10 X Feedback Display Profile Matrix Window 10 X Scan FunctionPress LOG-IN Button User LOG-INSpeed Quick Keys Elevation Quick Keys Choose a ProgramPress User Totals Button Reset User TotalsUser Totals Button Totals are DisplayedEntering Your Weight Choosing a LevelExercise Intensity General Heart Rate Training RecommendationsTarget Heart Rate Wireless Chest Transmitter Transmitter Strap PlacementRPE Scale Rate of Perceived ExertionTalk Test Choose the Speed Repeats Program Choosing Stride SpeedChoosing Rest Stride Speed Choosing Recovery Heart RateChoosing Interval Speed Heart Rate Training Elevation & Speed Choose the NON-TEMPO HRT ProgramChoose Program Time Warm UP Mode Program ModeCool Down Mode Ending the ProgramT9700Runner Heart Rate Training Hills Choosing Rest Stride Speed Custom Program Details Programming a Custom Program Custom ProgramsEnter Program Time Enter Segment Speed Enter Segment ElevationSaving Segment Data Beginning WorkoutMeter Repeats Meter Repeats 834 530 500 E E D Mile Repeats Heart Rate Repeats Page 5K Run 530 505 15K Run M P O 15K Run Percent/90 Seconds L L S L L S L12 L13 L14 L15 L16 L17 L18 L19 L20 L21 Heart Rate Repeats Page Troubleshooting Your Treadmill Troubleshooting Your Heart Rate Monitor Chest Strap Units Default WeightAccumulated Time Deck Lubrication Message Clean Treadmill MessageAccumulated Distance Check Motor Brushes MessageExit User Engineering Mode AUTO-CALIBRATIONPage Common Treadmill Questions Tensioning the Belt Centering the BeltLimited Home USE Warranty Limited Home USE Warranty Limited Commercial Warranty Limited Commercial Warranty Developing a Fitness Program Warm UP Seated TOE Touch FlexibilityStanding Quadriceps Stretch Standing Calf Stretch Exercise Guidelines Achieving Your Fitness Goals Sample Goals Keeping AN Exercise DiaryPage Page Page Page Page Page S i o n
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