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1 to 9 minutes: A workout with a duration of less than 10 minutes is insufficient for the HILL program to complete all four phases adequately. The program, therefore, condenses a workout of this duration at various stages.

10 to 19 minutes: The interval durations initially are set at 30 seconds for a 10-minute workout. For every minute over 10, each interval increases by three seconds. A 15-minute workout consists of 20 intervals at 45 seconds each.

20 to 99 minutes: All intervals last 60 seconds. If the user adds minutes to the pre-set duration while the workout is in progress, the program adds hills and valleys that are identical to the first eight intervals of the Interval Training phase. This pattern repeats until the workout is completed.

The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million different patterns are possible.

FIT TEST

The treadmill Fit Test program is another exclusive feature of this versatile treadmill. The Fit Test workout measures cardiovascular fitness and can be used to monitor improvements in endurance every four to six weeks. The user must grasp the hand sensors (if equipped) when prompted or wear a heart rate chest strap, as the test score calculation is based on a heart rate reading. The workout duration will be five min- utes at a 5% incline. Immediately afterward, the console will take the user's heart rate reading, calculate a fitness score, and display the score in the MESSAGE CENTER.

The Fit Test is considered to be a submax VO2 (volume of oxygen) test. It gauges how well the heart sup- plies oxygenated blood to the exercising muscles, and how efficiently those muscles receive oxygen from the blood. Physicians and exercise physiologists generally regard this test as a good measure of aerobic capacity.

To set up the Fit Test:

Press the WORKOUT SELECTION ARROW KEYS button repeatedly until the FIT TEST option appears in the message center. Press ENTER to select the FIT TEST option.

The message center will prompt for a user weight (ENTER WEIGHT). Use the UP/DOWN ARROW KEYS to input your weight. Press ENTER to accept the weight.

The message center will next prompt for a user age (ENTER AGE). Use the UP/DOWN ARROW KEYS to input your age. Press ENTER to accept the age.

The message center will next prompt for a user gender (SELECT GENDER). Using the UP/DOWN ARROW KEYS, select a gender. Press ENTER to accept the gender selection.

The message center will next prompt for a workout level (ENTER SPEED)(2-4.5 mph). Consult the following recommended fit test level chart for an appropriate effort level based on your age, gender and activity level. Use the UP/DOWN SPEED ARROW KEYS to enter the corresponding level.

After the five-minute FIT TEST is completed, a FIT TEST score will be displayed.