QUICK START Press QUICK START Begin workout
RANDOM
Press RANDOM
Enter time
Select level
Begin workout
MANUAL
Press MANUAL
Enter time
Select level
Begin workout
HILL
Press HILL PLUS; when HILL appears, press
ENTER Enter time Select level Begin workout
FAT BURN*
Press FAT BURN
Enter time
Enter age
Accept THR**
Begin workout
CARDIO*
Press CARDIO
Enter time
Enter age
Accept THR
Begin workout
HEART RATE HILL* Press ZONE TRAINING+
repeatedly until HR HILL appears; press ENTER
Enter time Enter age Accept THR Begin workout
LIFECYCLE EXERCISE BIKE
HEART RATE INTERVAL* Press ZONE TRAINING+ repeatedly until HR
INTERVAL appears; press
ENTER Enter time Enter age Accept THR Begin workout
EXTREME HEART RATE* Press ZONE TRAINING+
repeatedly until EXTREME HR appears; press ENTER
Enter time Enter age Accept THR Begin workout
WATTS
Press PERSONAL TRAINER repeatedly until WATTS appears; press
ENTER Enter time
Enter Watts goal value Begin workout
METS
Press PERSONAL TRAINER repeatedly until METS appears; press
ENTER Enter time
Enter METs goal value Begin workout
AROUND THE WORLD Press HILL PLUS repeatedly
until AROUND THE WORLD Appears; press
ENTER Enter time Select level Begin workout
WORKOUT SETUP STEPS
KILIMANJARO
Press HILL PLUS repeated- ly until KILIMANJARO appears; press ENTER
Enter time Select level Begin workout
INTERVAL
Press HILL PLUS repeated- ly until INTERVAL appears; press ENTER
Enter time Select level Begin workout
CASCADES
Press HILL PLUS repeated- ly until
CASCADES appears; press ENTER
Enter time Select level Begin workout
SPEED TRAINING
Press HILL PLUS repeated- ly until SPEED TRAINING appears; press ENTER
Enter time Select level Begin workout
FOOT HILLS
Press HILL PLUS repeated- ly until FOOT HILLS appears; press ENTER
Enter time Select level Begin workout
PERSONAL TRAINER WORKOUTS
Press PERSONAL TRAINER repeatedly until
PERSONAL TRAINER appears; press ENTER
Select the desired workout number, from 1 to 6; press ENTER
Begin workout
AEROBICS TRAINER
Press PERSONAL TRAINER repeatedly until
AEROBICS TRAINER appears; press ENTER
Enter time Select level Begin workout
FIT TEST**
Press PERSONAL TRAIN- ER repeatedly until FIT TEST appears;
press ENTER Enter weight Enter age Enter gender Enter level Begin workout
AIR FORCE PRT
Press PERSONAL TRAIN- ER repeatedly until AIR FORCE PRT appears; press ENTER
Enter weight Enter height Enter age Enter gender Answer prompt Begin workout
*This workout requires the user to wear the polar heart rate chest strap or to grip the Life pulse sensors.
**Target Heart Rate (THR) is a percentage of the theoretical maximum. A
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