nUse the 
keys to enter your desired time goal; or press the 
or 
key, as necessary, to increase or decrease the displayed value in 1 minute increments.
nWhen your desired goal has been entered, press the 
key to accept the displayed value.
5.You are prompted to enter a maximum difficulty LEVEL.
nUse the 
keys to enter a difficulty level (from 1 to 20) or press the 
or 
key, as desired, to increase or decrease the difficulty LEVEL in 1 unit increments.
nWhen the desired difficulty LEVEL has been entered, press the 
key to accept the displayed LEVEL.
6.If desired, you can use the personal fan during your workout (see “Using the Personal Fan” for details).
7.You can adjust the difficulty LEVEL during the program, using either of the following methods:
nUse the 
keys to enter a difficulty level (from 1 to 20). When the desired level has been entered, press the 
key to confirm the difficulty level.
nPress the 
or 
key, as desired, to increase or decrease the difficulty LEVEL in 1 unit increments.
8.If you wish to pause the program, stop striding. The trainer enters pause mode and a “P” flashes in the TIME Window. Resume striding within 25 seconds to continue your workout.
9.If desired, you can jump to another preset program if your remaining workout time is greater than 5 minutes.
nTo jump to another preset program, press the 
or 
key, as desired.
10.When you have reached your workout goal, the trainer enters the Cooldown cycle (see “Cooldown Cycle” for details). If you wish to exit the program before you have reached your workout goal, stop striding and allow the Pause timer to expire.
ADVANCED WORKOUTS PROGRAMS
The ADVANCED WORKOUTS programs include the HEART RATE TRAINING and BURN FAT programs, the FITNESS TEST program, GOAL WORKOUTS programs and the AUTO PILOT program. When using the HEART RATE TRAINING programs, use of the heart rate strap (rather than the heart rate grips) is recommended.
HEART RATE CONTROL PROGRAMS
ADVANCED WORKOUTS offers both a DYNAMIC HEART RATE CONTROL program and a CONSTANT HEART RATE CONTROL program, as
well as the BURN FAT program.
NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the trainer will automatically use the data from the heart rate strap.
To operate the Constant Heart Rate Control program:
This heart rate feature is designed to maintain your heart rate at a constant level by controlling striding difficulty and prompting you to stride at a specified SPM . Please note that your heart rate may vary above and below your target heart rate duri ng this program.
1.Access the trainer and begin striding.
n If necessary, enter the Lockout ID to enable the trainer for operation (see “Lockout ID Processing” for details).
2.Press the 
key.
3.You are prompted to select the desired ADVANCED WORKOUTS program. Press the 
key to select the HEART R ATE
TRAINING programs, then press the 
key when prompted to select CONSTANT HEART RATE CONTROL.
4.You are prompted to enter your weight. The trainer displays a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 500 pounds (0 to 226 kg).
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