SELECTING AND USING A FAT BURNER, CROSS-COUNTRY, ORHILL CLIMB WORKOUT
Press the SELECT key. Then, press the SELECTPLUS (+) key twice for FAT BURNER (displayed as “P3”), three times for
CROSS-COUNTRY(displayed as “P4”), or four times for HILL CLIMB (displayed as “P5”). Press the SELECTMINUS (-) key to
scroll backward through workout options.
For all three workouts, the ELEVATION DATAwindow displays a default maximum elevation of eight percent. Use the ELEVATION
keys to adjust this value. The range is 0 percent to 10 percent. The treadmill computer automatically selects the elevation for the
lower elevation intervals based on the high elevation chosen.The workout-in-progress alternates between these intervals.
The SPEED DATAwindow displays a default of 2 mph (3 kmh). To change this value manually either during the workout setup or dur-
ing the workout-in-progress, press the SPEED ARROW keys. This speed does not change automatically during these workouts.
To begin the workout,press START. After a displayed three-second count-down, the workout begins.
SELECTING AND USING A GOAL WORKOUT
Press the SELECTkey twice for TARGET DISTANCE, three times for TARGET CALORIES, and four times for
TARGET TIME.
For TARGET DISTANCE, the DISTANCE DATAwindow shows a default goal of 2.0 miles (3.2 kilometers). Use the SELECT
PLUS (+) and MINUS (-) keys to adjust this value up to 50 miles.
For TARGET CALORIES, the CALORIES DATAwindow shows a default goal of 150 calories. Use the SELECT PLUS (+) and
MINUS (-) keys to adjust this value up to 900 calories.
For TARGET TIME, the TIME DATAwindow shows a default goal of 20 minutes. Use the SELECT PLUS (+) and MINUS (-) keys
to adjust this value up to 90 minutes.
For all three workouts, adjust the speed and elevation manually as desired during the workout-in-progress.
To begin the workout,press START. After a displayed three-second count-down, the workout begins.
USING THE HEART RATE ZONE TO MAXIMIZE WORKOUT BENEFITS
Research shows that keeping the heart rate within a certain range while exercising promotes muscular and cardiovascular condition-
ing for maximum health benefits. This range is between 60 percent and 85 percent of a given user’s theoretical maximum heart rate.
The maximum rate varies by age. To calculate it, subtract the user’s age from the number 220.
For example, the theoretical maximum heart rate for a 35-year-old user would be 185 beats per minute (bpm) because 220-
35=185. Therefore, the optimal heart rate range or zone for a 35-year-old user would be between 111 bpm
(185 x .60) and 157 bpm (185 x .85).
NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To monitor the heart rate during a workout, feel the pulse in the wrist or the carotid artery in the neck while looking at a watch.
Count the number of pulse beats within one minute.
ENDING A WORKOUT EARLY
To end a workout before the duration expires, press the
STOPkey once. The treadmill stops moving, and the
DATAwindows display the statistics for the completed
workout. Press the STOPkey again to set up a new
workout.
14
QUICK START
Press START
Begin workout
SPEED INTERVAL
Press SELECTonce (P1)
Select maximum speed
Press START
Begin workout
AEROBIC
Press SELECTonce
Press SELECTPLUS (+) once (P2)
Select maximum speed
Press START
Begin workout
FAT BURNER
Press SELECTonce
Press SELECTPLUS (+) twice (P3)
Select maximum elevation
Press START
Begin workout
CROSS COUNTRY
Press SELECTonce
Press SELECTPLUS (+)
three times (P4)
Select maximum elevation
Press START
Begin workout
HILLCLIMB
Press SELECTonce
Press SELECTPLUS (+)
four times (P5)
Select maximum elevation
Press START
Begin workout
TARGET DISTANCE
Press SELECTtwice
Press the +/- keys to set Distance
Press START
Begin workout
TARGET CALORIES
Press SELECTthree times
Press the +/- keys to set Calories
Press START
Begin workout
TARGET TIME
Press SELECTfour times
Press the +/- keys to set Time
Press START
Begin workout
TREADMILL WORKOUT SETUP STEPS