4.2USING THE WORKOUTS
Select a workout using the WORKOUT SELECTION or GO SYSTEM QUICK START KEYS. The chart below lists the steps for setting up each workout. Use the NUMERIC keypad to enter the values when prompted by the MESSAGE CENTER, or use TIME, INCLINE, or SPEED ARROW keys to scroll to desired values displayed on the MESSAGE CENTER. Press ENTER to confirm each selection. These entered values can be changed during all workouts, except for those found under the FIT TEST button.
ACTIVITY ZONE
Press 2.0 mph, 4.0 mph, or
6.0mph
Begin workout
QUICK START Press QUICK START Begin workout
MANUAL
Press MANUAL
Enter weight
Enter time
Enter incline
Enter speed
Begin workout
RANDOM
Press RANDOM
Enter weight
Enter time
Enter level
Enter speed
Begin workout
FAT BURN
Press FAT BURN
Enter weight
Enter time
Enter age
Enter target heart rate
Enter speed
Begin workout
CARDIO
Press CARDIO
Enter weight
Enter time
Enter age
Enter target heart rate
Enter speed
Begin workout
HILL
Press HILL
Enter weight
Enter time
Enter level
Enter speed
Begin workout
PERSONAL TRAINER WORKOUTS
Press PERSONAL TRAINER repeatedly until PERSONAL TRAINER WORKOUTS ap- pears; press ENTER
Select the desired workout number, from 1 to 6; press
ENTER Begin workout
CALORIES GOAL
Press PERSONAL TRAINER repeatedly until
CALORIES GOAL appears; press ENTER
Enter weight Enter calories Enter incline Enter speed Begin workout
DISTANCE GOAL
Press PERSONAL TRAINER repeatedly until
DISTANCE GOAL appears; press ENTER
Enter weight Enter distance Enter incline Enter speed Begin workout
TIME IN ZONE GOAL
Press PERSONAL TRAINER repeatedly until
TIME IN ZONE GOAL appears; press ENTER
Enter weight Enter time
Select Fat Burn or Cardio Enter age
Enter target heart rate Enter speed
Begin workout
SPORT TRAININGTM
Press PERSONAL TRAINER repeatedly until
SPORT TRAINING 5K or SPORT TRAINING 10K or appears; press ENTER
Enter weight Enter level Enter speed Begin workout
HEART RATE HILLTM
Press ZONE TRAINING+ repeatedly until HEART RATE HILL appears; press ENTER
Enter weight Enter time Enter age
Enter target heart rate Enter speed
Begin workout
HEART RATE INTERVALTM
Press ZONE TRAINING+ repeatedly until
HEART RATE INTERVAL appears; press ENTER
Enter weight Enter time Enter age
Enter target heart rate Enter speed
Begin workout
EXTREME HEART RATETM
Press ZONE TRAINING+ repeatedly until
EXTREME HEART RATE appears; press ENTER
Enter weight Enter time Enter age
Enter target heart rate Enter walk speed Enter jog speed Begin workout
LIFE FITNESS FIT TEST
Press FIT TEST repeatedly until
FIT TEST = 5 MIN appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin workout
ARMY PFT
Press FIT TEST repeatedly until ARMY PFT appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin 2.0 mile test
NAVY PRT
Press FIT TEST repeatedly until NAVY PRT appears; press ENTER
Enter YES or NO to question:
IS ELEVATION LESS THAN 5000 FEET ABOVE SEA LEVEL?
Enter weight Enter age Enter gender Enter speed Begin 1.5 mile test
MARINES PFT
Press FIT TEST repeatedly until MARINE PFT appears; press ENTER
Enter YES or NO to question:
IS ELEVATION LESS THAN 4500 FEET ABOVE SEA LEVEL?
Enter weight Enter gender Enter speed Begin 3.0 mile test
AIR FORCE PRT
Press FIT TEST repeatedly until AIR FORCE PRT appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin 1.5 mile test
WFI SUBMAX PROTOCOL Press FIT TEST repeatedly until WFI SUB- MAX PROTOCOL appears; press ENTER
Enter weight Enter height Enter age
Begin
PEB TEST
Press FIT TEST repeatedly until PEB TEST appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin test
SPEED INTERVAL
Press SPEED INTERVAL Enter weight
Enter time Enter incline Enter jog speed Enter run speed
20