4.2UsInG THe WorKoUTs
Select a workout using the WORKOUT SELECTION or GO SYSTEM QUICK START KEYS. The chart below lists the steps for setting up each workout. Use the NUMERIC keypad to enter the values when prompted by the MESSAGE CENTER, or use TIME, INCLINE, or SPEED ARROW keys to scroll to desired values displayed on the MESSAGE CENTER. Press ENTER to confirm each selection. These entered values can be changed during all workouts, except for those found under the fIT TesT button.
aCTIVITy zone
Press 2.0 mph, 4.0 mph, or
6.0mph
Begin workout qUICK sTarT Press QUICK START Begin workout
ManUal Press MANUAL Enter weight Enter time Enter incline Enter speed Begin workout
ranDoM Press RANDOM Enter weight Enter time Enter level Enter speed Begin workout
faT bUrn Press FAT BURN Enter weight Enter time Enter age
Enter target heart rate Enter speed
Begin workout
CarDIo Press CARDIO Enter weight Enter time Enter age
Enter target heart rate Enter speed
Begin workout
HIll Press HILL Enter weight Enter time Enter level Enter speed Begin workout
Personal TraIner WorKoUTs
Press PERSONAL TRAINER repeatedly until PERSONAL TRAINER WORKOUTS ap- pears; press ENTER
Select the desired workout number, from 1 to 6; press
ENTER Begin workout
CalorIes Goal
Press PERSONAL TRAINER repeatedly until
CALORIES GOAL appears; press ENTER
Enter weight Enter calories Enter incline Enter speed Begin workout
DIsTanCe Goal
Press PERSONAL TRAINER repeatedly until
DISTANCE GOAL appears; press ENTER
Enter weight Enter distance Enter incline Enter speed Begin workout
TIMe In zone Goal Press PERSONAL TRAINER
repeatedly until
TIME IN ZONE GOAL appears; press ENTER
Enter weight Enter time
Select Fat Burn or Cardio Enter age
Enter target heart rate Enter speed
Begin workout
sPorT TraInInGTM
Press PERSONAL TRAINER repeatedly until
SPORT TRAINING 5K or SPORT TRAINING 10K or appears; press ENTER
Enter weight Enter level Enter speed Begin workout
HearT raTe HIllTM Press ZONE TRAINING+
repeatedly until HEART RATE HILL appears; press ENTER
Enter weight Enter time Enter age
Enter target heart rate Enter speed
Begin workout
HearT raTe InTerValTM Press ZONE TRAINING+
repeatedly until
HEART RATE INTERVAL appears; press ENTER
Enter weight Enter time Enter age
Enter target heart rate Enter speed
Begin workout
exTreMe HearT raTeTM Press ZONE TRAINING+
repeatedly until
EXTREME HEART RATE appears; press ENTER
Enter weight Enter time Enter age
Enter target heart rate Enter walk speed Enter jog speed Begin workout
lIfe fITness fIT TesT
Press FIT TEST
repeatedly until
FIT TEST = 5 MIN appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin workout
arMy PfT Press FIT TEST
repeatedly until ARMY PFT appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin 2.0 mile test
naVy PrT Press FIT TEST
repeatedly until NAVY PRT appears; press ENTER
Enter YES or NO to question:
IS ELEVATION LESS THAN 5000 FEET ABOVE SEA LEVEL?
Enter weight Enter age Enter gender Enter speed Begin 1.5 mile test
MarInes PfT
Press FIT TEST repeatedly until MARINE PFT appears; press ENTER
Enter YES or NO to question:
IS ELEVATION LESS THAN 4500 FEET ABOVE SEA LEVEL?
Enter weight Enter gender Enter speed Begin 3.0 mile test
aIr forCe PrT Press FIT TEST
repeatedly until AIR FORCE PRT appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin 1.5 mile test
WfI sUbMax ProToCol Press FIT TEST repeatedly until WFI SUB- MAX PROTOCOL appears; press ENTER
Enter weight Enter height Enter age
Begin
Peb TesT
Press FIT TEST repeatedly until PEB TEST appears; press ENTER
Enter weight Enter age Enter gender Enter speed Begin test
sPeeD InTerVal
Press SPEED INTERVAL Enter weight
Enter time Enter incline Enter jog speed Enter run speed
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