4.2 USING 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 SPEEDARROW 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.
20
ACTIVITY ZONE
Press 2.0 mph, 4.0 mph, or
6.0 mph
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 ZONEGOAL
appears; press ENTER
Enter weight
Enter time
Select Fat Burn or Cardio
Enter age
Enter target heart rate
Enter speed
Begin workout
SPORT TRAINING
TM
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 HILL
TM
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 INTERVAL
TM
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 RATE
TM
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 FORCEPRT
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 3-minute warmup
Begin test
PEB TEST
Press FIT TEST repeatedly
until PEB TEST appears;
press ENTER
Enter weight
Enter age
Enter gender
Enter speed
Begin test