Vision Fitness T9700 Runner's manual L L S

Page 52

		H I L L S			-	5 Percent/90 Seconds
H I L L S		L1	L2		L3	L4	L5	L6	L7	L8	L9	L10	L11
5 Percent/90 Seconds		L1	L2		L3	L4	L5	L6	L7	L8	L9	L10	L11
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 %	4.4	4.4		4.8	4.8	5.2	5.2	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 %	4.4	4.4		4.8	4.8	5.2	5.2	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 %	4.4	4.4		4.8	4.8	5.2	5.2	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 %	4.4	4.4		4.8	4.8	5.2	5.2	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	4.4	4.4		4.8	4.8	5.2	5.2	5.6	5.6	6.0	6.0	6.0
INTERVAL	90 sec/5 %	4.6	4.6		5.0	5.0	5.4	5.4	5.8	5.8	6.2	6.2	6.5
REST	90 sec/0 %	4.4	4.4		4.8	4.8	5.2	5.2	5.6	5.6	6.0	6.0	6.0
INTERVAL	90 sec/5 %	4.6	4.6		5.0	5.0	5.4	5.4	5.8	5.8	6.2	6.2	6.5
REST	90 sec/0 %	4.4	4.4		4.8	4.8	5.2	5.2	5.6	5.6	6.0	6.0	6.0
INTERVAL	90 sec/5 %	4.6	4.6		5.0	5.0	5.4	5.4	5.8	5.8	6.2	6.2	6.5
REST	90 sec/0 %	4.4	4.4		4.8	4.8	5.2	5.2	5.6	5.6	6.0	6.0	6.0
INTERVAL	90 sec/5 %	4.6	4.6		5.0	5.0	5.4	5.4	5.8	5.8	6.2	6.2	6.5
REST	90 sec/0 %	4.4	4.4		4.8	4.8	5.2	5.2	5.6	5.6	6.0	6.0	6.0
INTERVAL	90 sec/5 %	4.6	4.6		5.0	5.0	5.4	5.4	5.8	5.8	6.2	6.2	6.5
REST	90 sec/0 %	NA	4.4		NA	4.8	NA	5.2	NA	5.6	NA	6.0	NA
INTERVAL	90 sec/5 %	NA	4.6		NA	5.0	NA	5.4	NA	5.8	NA	6.2	NA
REST	90 sec/0 %	NA	4.4		NA	4.8	NA	5.2	NA	5.6	NA	6.0	NA
INTERVAL	90 sec/5 %	NA	4.6		NA	5.0	NA	5.4	NA	5.8	NA	6.2	NA
REST	90 sec/0 %	NA	4.4		NA	4.8	NA	5.2	NA	5.6	NA	6.0	NA
INTERVAL	90 sec/5 %	NA	4.6		NA	5.0	NA	5.4	NA	5.8	NA	6.2	NA
REST	90 sec/0 %	NA	4.4		NA	4.8	NA	5.2	NA	5.6	NA	6.0	NA
INTERVAL	90 sec/5 %	NA	4.6		NA	5.0	NA	5.4	NA	5.8	NA	6.2	NA
REST	90 sec/0 %	NA	4.4		NA	4.8	NA	5.2	NA	5.6	NA	6.0	NA
INTERVAL	90 sec/5 %	NA	4.6		NA	5.0	NA	5.4	NA	5.8	NA	6.2	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

NOTES

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

48 2) NA means these Intervals are not part of the program. You will go directly to COOL-DOWN. 3) All Chart Numbers are MPH.

Image 52

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 Alphanumeric Message Center DistanceCalories 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 ProgramReset User Totals User Totals ButtonPress User 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 Clean Treadmill Message Accumulated DistanceDeck Lubrication Message 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