Stairmaster 2100 LC, 2100 LE manual Speed Intervals Program

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The Speed Intervals Program

The Speed Intervals program is an interval workout containing 8 alternating rest intervals with 7 exercise intervals. An interval cycle consists of an exercise phase and a recovery phase. You may scale the recovery speed and the exercise speed independently - which will be saved for the remainder of the workout.

For example, if you decrease the speed during a recovery phase then subsequent recovery phases will be the same speed. However, the speed in the exercise phase remains unchanged. To change the speed of the exercise phase, you must change the speed during an exercise phase. The two phases are independent of each other in regard to speed levels. The relative intensity level is indicated on the profile and any changes to the intensity level will not change the look of the remaining profile.

The exercise and recovery phase speed is set by the user during data entry. The incline is initially set at 0%, and must be changed manually by the user as desired. During the workout, speed can be changed manually by the user with the Speed FASTER and SLOWER keys.

To use the Speed Intervals program:

1.Press the [SPEED INTERVALS] key. A message similar to the following will be displayed:

S

P

E

E

D

I

N

T

E

R

V

A

L

S

2.The controller will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

3.The controller will display “ENTER EXERCISE SPEED” or “ENTER WORK SPEED”. Enter the desired speed for the exercise phase of the interval using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

4.The controller will display “ENTER REST SPEED”. Enter the desired speed for the rest phase of the interval using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

5.The controller will display “ENTER TIME 5-99.” Enter the desired time and press [ENTER]. Or, press [ENTER] to start the timer counting up from 0.

The exercise time entered will be divided by 15, so that each stage will be 1/15th of the total exercise time. For example, if the user enters a 30 minute exercise time, then each rest and exercise stage will be 2 minutes in length.

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Contents StairMaster ClubTrack Treadmills 27483 Rev a Table of Contents Heart Rate Priority on ClubTrack 2100 Treadmills Important Safety Instructions Safety Requirements How to Reach Us Unpacking and Installation InstructionsAccessories and Options Guidelines For Getting on and OFF the Treadmill Magnetic Key as an Emergency Stop ActivationDeactivation Heart Rate Monitoring Telemetry Heart RateContact Heart Rate Heart Rate MonitoringMaintaining the Transmitter Belt Intensity Frequency and DurationExercise INTENSITY, FREQUENCY, & Duration Intensity Levels % of max. heart rateTurning on the Power Understanding the ControllerClubTrack 2100 LE Display Windows Controller Displays and KeysClubTrack 2100 LC Display Windows Page Numeric keypad Incline UP / Down KeysCool Down Key Speed Faster + / Slower − KeysStart Key Stop KeyDisplay Lock / Unlock Statistics Key Remote Operation Controls ROC Workout Program KeypadQuick Start Program Manual Program Fat Burner Program Calorie Burner Program Page Speed Intervals Program Page Heart Rate HR Zone Trainer Program requires chest strap Page Advanced Programs Page StairMaster Fit Test Fitness Rating Norms VO2max MenSpeed and Incline settings for Firefighter FIT Test Stages FireFighter Fitness TestThat the heart rate signal has been missing Custom Speed Interval Program Page HR Control Interval Program Page Page 5K Fun Run Program 10K Bolder Boulder Run Program Custom Calorie Burn Program Hole Walk Program Options During a Workout Pausing Your Workout Cool DownEnd of Your Workout Auto ResetConsole Key Functions in Cool Down State Using the ClubTrack 2100 Treadmill InstructionLocked/Non-Locked Heart Rate Signal Options Heart Rate Priority on ClubTrack 2100 TreadmillsError Codes Viewing Maintenance InformationChanging the Workout Default Values Customizing the Treadmill Treadmill Interior MaintenanceCleaning Treadmill and Controller Treadmill Belt Adjustments Belt TensionBelt Tracking Troubleshooting Moving and Storing the TreadmillImportant Phone Numbers