Vision Fitness T9700 Runner's manual Percent/90 Seconds

Page 50

 

 

 

H I L L S

-

3 Percent/90 Seconds

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

H I L L S

 

L1

L2

L3

L4

L5

L6

L7

L8

L9

L10

L11

 

3 Percent/90 Seconds

 

 

PACE/MINUTES

 

10:00

10:00

 

9:30

9:30

9:00

9:00

8:30

8:30

8:00

8:00

7:30

 

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

15 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

STRIDE 1

15 sec/0 %

6.0

6.0

 

6.3

6.3

6.7

6.7

7.1

7.1

7.5

7.5

8.0

 

STRIDE REST

15 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

STRIDE 2

15 sec/0 %

6.0

6.0

 

6.3

6.3

6.7

6.7

7.1

7.1

7.5

7.5

8.0

 

STRIDE REST

15 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

STRIDE 3

15 sec/0 %

6.0

6.0

 

6.3

6.3

6.7

6.7

7.1

7.1

7.5

7.5

8.0

 

STRIDE REST

15 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

STRIDE 4

15 sec/0 %

6.0

6.0

 

6.3

6.3

6.7

6.7

7.1

7.1

7.5

7.5

8.0

 

STRIDE REST

1 Minute

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

INTERVAL

90 sec/3 %

5.6

5.6

 

6.0

6.0

6.4

6.4

6.8

6.8

7.2

7.2

7.6

 

REST

90 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

INTERVAL

90 sec/3 %

5.6

5.6

 

6.0

6.0

6.4

6.4

6.8

6.8

7.2

7.2

7.6

 

REST

90 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

INTERVAL

90 sec/3 %

5.6

5.6

 

6.0

6.0

6.4

6.4

6.8

6.8

7.2

7.2

7.6

 

REST

90 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

INTERVAL

90 sec/3 %

5.6

5.6

 

6.0

6.0

6.4

6.4

6.8

6.8

7.2

7.2

7.6

 

REST

90 sec/0 %

4.7

4.7

 

5.0

5.0

5.4

5.4

5.6

5.6

6.0

6.0

6.0

 

INTERVAL

90 sec/3 %

5.6

5.6

 

6.0

6.0

6.4

6.4

6.8

6.8

7.2

7.2

7.6

 

REST

90 sec/0 %

NA

4.7

 

NA

5.0

NA

5.4

NA

5.6

NA

6.0

NA

 

INTERVAL

90 sec/3 %

NA

5.6

 

NA

6.0

NA

6.4

NA

6.8

NA

7.2

NA

 

REST

90 sec/0 %

NA

4.7

 

NA

5.0

NA

5.4

NA

5.6

NA

6.0

NA

 

INTERVAL

90 sec/3 %

NA

5.6

 

NA

6.0

NA

6.4

NA

6.8

NA

7.2

NA

 

REST

90 sec/0 %

NA

4.7

 

NA

5.0

NA

5.4

NA

5.6

NA

6.0

NA

 

INTERVAL

90 sec/3 %

NA

5.6

 

NA

6.0

NA

6.4

NA

6.8

NA

7.2

NA

 

REST

90 sec/0 %

NA

4.7

 

NA

5.0

NA

5.4

NA

5.6

NA

6.0

NA

 

INTERVAL

90 sec/3 %

NA

5.6

 

NA

6.0

NA

6.4

NA

6.8

NA

7.2

NA

 

REST

90 sec/0 %

NA

4.7

 

NA

5.0

NA

5.4

NA

5.6

NA

6.0

NA

 

INTERVAL

90 sec/3 %

NA

5.6

 

NA

6.0

NA

6.4

NA

6.8

NA

7.2

NA

 

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

46

NOTES

 

 

 

 

 

 

 

 

 

 

 

 

 

1) The COOL-DOWN Speed begins at the Interval REST Pace.

 

 

 

 

 

 

 

 

 

2)NA means these Intervals are not part of the program. You will go directly to COOL-DOWN.

3)All Chart Numbers are MPH.

Page 49 Page 51
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Page 49 Page 51
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 TreadmillLeveling Placement in Your HomeMoving Your Vision Fitness Treadmill Auto Shut OFF PowerEmergency Stop Program QUICK-KEYS Program InformationT9700Runner Program Details Speed T9700Runner Program Details Tempo T9700Runner Program Details Hills Calories Alphanumeric Message CenterDistance Heart RateProfile Matrix Window 10 X Feedback Display ElevationSpeed Feedback Display Profile Matrix Window 10 X Scan FunctionSpeed Quick Keys User LOG-INPress LOG-IN Button Elevation Quick Keys Choose a ProgramPress User Totals Button Reset User TotalsUser Totals Button Totals are DisplayedEntering Your Weight Choosing a LevelTarget Heart Rate General Heart Rate Training RecommendationsExercise Intensity Wireless Chest Transmitter Transmitter Strap PlacementTalk Test Rate of Perceived ExertionRPE Scale Choose the Speed Repeats Program Choosing Stride SpeedChoosing Interval Speed Choosing Recovery Heart RateChoosing Rest Stride 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 Enter Program Time Custom ProgramsCustom Program Details Programming a Custom Program 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 Accumulated Time Default WeightUnits 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 Standing Quadriceps Stretch FlexibilitySeated TOE Touch 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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