Selecting a Workout

For MANUAL, FAT BURN, CARDIO, and RANDOM: When prompted to select a workout, press the key labeled with the name of the desired workout.

For HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE: When prompt- ed by the MESSAGE CENTER to select a workout, press the ZONE TRAINING+ key. The MES- SAGE CENTER then displays the name of the one of the three workouts. Press ENTER to select the displayed workout; or continue to press the ZONE TRAINING+ key to display each of the other three options, and then press ENTER to select the desired workout.

For WATTS, METS, and PERSONAL TRAINER WORKOUTS: When prompted by the MES- SAGE CENTER to select a workout, press the PERSONAL TRAINER key. The MESSAGE CEN- TER then displays the name of one of the workouts. Press ENTER to select the displayed work- out; or continue to press the PERSONAL TRAINER key to display each of the other options. Press ENTER to select the desired workout. For PERSONAL TRAINER WORKOUTS, once a workout is configured and saved, no further setup steps are necessary. For more information, see Section 4.4, titled Personal Trainer Workouts.

For HILL, AROUND THE WORLD, KILIMANJARO, INTERVAL, CASCADES, SPEED TRAINING, and FOOT HILLS: When prompted by the MESSAGE CENTER to select a workout, press the HILL PLUS key. The MESSAGE CENTER then displays the name of the one of these workouts. Press ENTER to select the displayed workout; or continue to press the HILL PLUS key to display each of the other six options, and then press ENTER to select the desired workout.

ENTERING WEIGHT

When prompted by the MESSAGE CENTER to enter weight, use the ARROW KEYS to increase or decrease the displayed weight to the correct value, or key in the correct value with the NUMERIC KEYPAD, and press ENTER. Stairclimber workouts calculate the number of calories burned based on the user’s weight and step rate.

ENTERING AGE

When prompted by the MESSAGE CENTER to enter age, use the ARROW KEYS to increase or decrease the displayed age to the correct value, or key in the correct value with the NUMERIC KEYPAD, and press ENTER. Stairclimber workouts that set a target heart rate* zone first calcu- late the user’s theoretical maximum heart rate† by subtracting the user’s age from the number 220. The workouts then calculate the target zone as a percentage of the theoretical maximum.

ENTERING TIME

When prompted by the MESSAGE CENTER to enter a time, use the ARROW KEYS to increase or decrease the displayed time to the desired value, or key in the desired value with the NUMERIC KEYPAD, and press ENTER.

†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE HILL workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.

A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.