HOW to USE the Fitness Test Program

Press the Start Program button or the Speed +

button to start the program.

The fitness test program is designed to measure your

When the button is

relative fitness level. For the best results, the fitness

pressed, the Distance/

test program should be used at a time when your en-

Laps display will show

ergy level is high; the fitness test program should not

an “L 1” (level 1), indicat-

be used if you have already exercised during the day.

ing that the first 4-minute

Note: You must wear the optional chest pulse sen-

segment of the fitness

sor to use the fitness test program (see page 24).

test program has begun. The incline of the tread-

Follow the steps below to use the fitness test program.

mill will automatically adjust to 3% and the walking

belt will begin to move at 1.5 mph. Hold the

Put on the chest pulse sensor.

handrails and begin walking.

The fitness test program consists of seven 4-

Refer to the instructions included with the chest

minute segments and is followed by a 2-minute

pulse sensor to put on the chest pulse sensor.

cool-down segment. One speed setting and one

Note: The fitness test program will automatically

incline setting are pro-

stop if your heart rate is not detected 4 minutes

grammed for each seg-

Current Segment

after the program is started.

ment. The speed setting

for the first segment will

Insert the key fully into the console.

be shown in the flashing

Current Segment column

See GETTING STARTED on page 10.

of the program display.

(The incline settings are

Select the fitness test program.

not shown in the program display.) The speed set-

tings for the remaining seven segments will be

When the key is in-

shown in the seven columns to the right.

Fit. Test Indicator

serted, the manual

When the first 4-minute segment of the fitness test

mode will be selected

and the Manual indica-

program is completed, all speed settings will move

tor will light. To select

one column to the left and the Distance/Laps dis-

the fitness test program,

play will show an “L 2,” indicating that the second

press the Select

4-minute segment has begun. The incline will then

Program

button repeatedly until the Fitness Test in-

adjust to 4% and the speed will increase to 2.5

dicator lights. W

hen you select the fitness test pro-

mph. When the second 4-minute segment is com-

gram, the program display will show a simplified

pleted, the speed settings will again move one

profile of the program.

column to the left and the Distance/Laps display

will show an “L 3.” The incline will remain the

Enter your age.

same, but the speed will then increase to 3.3%. At

the beginning of each 4-minute segment, the speed

When the fitness test

and/or incline of the treadmill will automatically in-

program is selected, an

crease. The fitness test program will continue in

age setting will flash in

this way

until your heart rate reaches 70% of your

the Incline display and

estimated maximum heart rate, and the current 4-

the letters “AGE” will

minute segment is completed. The fitness test

program will then be completed, regardless of

appear in the Time dis-

play. You must enter your age to use the fitness

how many segments remain.

test program. If you have already entered your

When the fitness test

age, go to step 5. If you have not entered your

age, press the Enter Age buttons to enter your

program is completed,

age. Four seconds after the buttons are pressed,

the letter “C” will appear

the age setting will disappear from the display.

in the Distance/Laps dis-

Your age will then be saved in memory.

play, indicating that the

2-minute cool-down seg-

ment has begun. The incline will then adjust to 1% and the speed will decrease to 1.2 mph.

NordicTrack NCTL11990 HOW to USE the Fitness Test Program, Put on the chest pulse sensor