HOW TO USE A DISTANCE WORKOUT
1.Insert the key into the console.
See HOW TO TURN ON THE POWER on page 13.
2.Select a distance workout.
To select the
5K or the
10K workout, press the 5K Race button or the 10K Race button; “P 7” or “P 8”
and a track
will appear in the display. A distance goal of 5 or 10 kilometers will also appear in the display.
3.Press the Start button to start the workout.
A moment after you press the Start button, the walking belt will begin to move at 3 mph. Hold the handrails and begin walking.
Near the end of the second minute of the workout, the speed setting will flash in the display and a se- ries of tones will sound. The speed of the walking belt will then increase to 4 mph.
Near the end of the fourth minute of the workout, the speed setting will flash in the display and a se- ries of tones will sound. The speed of the walking belt will then increase to 5 mph.
Near the end of the fifth minute of the workout, the speed setting will flash in the display and a series of tones will sound. The speed of the walking belt will then increase to 6.5 mph.
Note: To change the speed of the walking belt or the incline of the treadmill at any time during the workout, press the Speed or Incline buttons.
The upper left corner of the display will show the number of kilometers still to be run. When only 20 meters remain, the display will flash and a series of tones will sound.
To stop the workout at any time, press the Stop button. The time will begin to flash in the display. To restart the workout, press the Start button. The walking belt will begin to move at 1 mph. Adjust the speed of the walking belt as desired by pressing the Speed increase or decrease button or one of the ten numbered speed buttons.
When you have completed the workout, your total time will flash in the lower left corner of the display and the words “cool” and “down” (cool down) will flash in the upper left corner of the display. If the speed of the walking belt is greater than 5 mph, the walking belt will then slow to 5 mph for one minute. After one minute, the walking belt will slow to 4 mph for 2 minutes. The walking belt will then slow to 3 mph for 2 minutes. The walking belt will then slow to a stop.
4.Follow your progress with the display. See step 5 on pages 14 and 15.
5.Measure your heart rate if desired. See step 6 on page 15.
6.Turn on the fan if desired. See step 7 on page 15.
7.When you are finished exercising, remove the key from the console.
See step 8 on page 15.
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