Precor M9.20s owner manual Using the Manual Course Mode, Changing the Interval Course Profile

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8.If desired, after reviewing the displays, reset them to zero by pressing and holding HOLD TO RESET for several seconds.

9.Detach the magnetic safety key cord from your clothing and place the safety key in the OFF position on the electronic console. Placing the safety key in the OFF position trips the circuit breaker and turns OFF the treadmill. To prevent unauthorized use, remove the safety key from the treadmill and store it in a safe place.

Using the Manual Course Mode

Manual mode lets you use the treadmill for an indefinite period of time while controlling the speed and incline of your workout. All of your workout statistics are compiled and displayed on the electronic console.

To use the manual mode, follow the steps in Working Out on Your M9.20/s Treadmill. At the “SELECT COURSE” prompt, choose “MANL” and press

ENTER.

Changing the Interval Course Profile

Interval training provides numerous benefits. Since interval training segments the workout into smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies have shown that it is a more efficient method for achieving aerobic benefits—you start seeing improved cardio- vascular fitness much sooner with less effort. Studies also show that people who interval train are more likely to stick with their fitness program.

The interval course on the M9.20/s treadmill lets you set the course intervals according to your training regimen. It alternates between 60 seconds of “Rest” and 60 seconds of “Work.” During the Rest interval, you can walk or jog slowly; during the Work interval, you can stride quickly or run. You set the speed for the first rest and work interval and the software takes over from there, repeating the intervals throughout the course until you press the STOP key.

At any point during the workout, you can change the speed of the current interval. For example, if 8 mph is a little faster than you prefer during a Work interval, simply use the SPEED key to reduce speed. The software remembers the new speed for the next Work interval.

To help you monitor your workout, you can set the treadmill’s electronic display to SCAN. This mode displays a sequential readout on DISTANCE, TIME, SPEED, CALORIES, and INCLINE.

Note: If you pause your workout during an Interval mode, you must reset the speed of the mode you were in when you paused your workout. For example, if you paused your workout during the Rest interval, you must reset the speed for that interval. In this example, you would not need to reset the speed for the Work interval since it is stilled stored in memory.

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Contents Low Impact Treadmill Safety Information-Save These Instructions Prevent Electrical ShockPersonal Safety FCC Information Grounding InstructionsDiagram a Proper grounding Plug and power Outlet for ConnectionSetting Up the M9.20/s Low Impact Treadmill Using the M9.20/s Low Impact TreadmillBefore You Begin Getting the Most Out of Your WorkoutBefore You Begin About this ManualUnpacking the M9.20 or M9.20s Treadmill Hardware kit Setting Up the M9.20/s Low Impact Treadmill Installation RequirementsAssembly Instructions ColumnConnector Ribbon cable connectorPlug Into lowerInstall UpperHandrail ClampAttach electronic Console toHandrail clamp Attach lower Hex key H providedTo lift column Checking the Alignment of the Running Belt See Aligning the Running BeltUsing the M9.20/s Low Impact Treadmill Understanding the Electronic ConsoleM9.20s electronic Keys on the Electronic Console MetricStop Using the Magnetic Safety Key Pausing Your WorkoutEnding Your Workout Working Out on Your M9.20/s Treadmill Working outOn the M9.20/s Calories Using the Manual Course Mode Changing the Interval Course ProfilePage Using the Weight Loss Mode Perceived Level of Fitness Speed calculatedMPH Changing the Display to U.S. Standard or Metric Speed calculated in KPH Perceived Level of FitnessSelecting the Time or Distance Prompt If you want ThenUsing a Preprogrammed Course on the M9.20s Change your speed and incline as you exercise Alternating one minute rest and work intervalsMinute program. Maximizes calorie and fat burn Each segment equals 0.05 milesPage Creating Custom Courses on the M9.20s Deleting Custom Courses on the M9.20s Getting the Most Out of Your Workout MusclesImproved Heart Rate Training Zone How Hard Should I Exercise?How Long Should I Exercise? How Often Should I Exercise?Cleaning the Treadmill Maintaining the M9.20/s Low Impact TreadmillAligning the Running Belt Alignment Running beltOvertightening the bolt can damage the treadmill Adjusting the Tension of the Belt Obtaining Service
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