Stairmaster 2100 LC, 2100 LE manual Hole Walk Program

9-Hole Walk Program

The 9 Hole Walk workout is a fixed-distance workout. The user enters weight and treadmill speed. Then, the program runs for a distance of 2 miles (3,520 yards). Time counts up from 0:00. The user can adjust speed and incline as desired throughout the program.

To use the 9-Hole Walk program:

1.Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key until the controller displays “9 HOLE WALK”. Press ENTER to accept.

2.The controller will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

3.The controller will display “ENTER SPEED”. Enter the desired exercise speed for the workout using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value of 2 MPH.

4.Next, the controller will display “PRESS START”. Press [START] to begin your workout. The controller will then display “3 MINUTE WARMUP”.

∙During the Warm-Up, the speed goes to 2 MPH and the user can adjust speed manually using the Speed Faster and Slower keys. The stage timer counts down from 3:00. At the end of 3 minutes, the program displays “Enjoy Workout” and the 9 Hole Walk begins. The speed automatically increases to the speed the user entered during data entry. The timer starts counting up from 0:00 and stops when the distance reaches 10K, and program enters Cool Down.

•During the workout, the speed may be changed at any time by pressing the [Speed: +] key to increase the speed, or the [Speed: -] key to decrease the speed. Or, use the numeric keypad to enter the desired speed.

•The incline may be changed at any time during the workout by pressing the [Incline: UP] key to increase the incline, or by pressing the [Incline: DOWN] key to decrease the incline.

5.Press [COOL DOWN] to return the incline to 0%, and the speed to 1.0 mph if the workout speed was less than 2.0 mph. If the prior speed was greater than 2.0 mph, the speed decreases to 2.0 mph.

•The speed may be changed at any time during the cool down by pressing the [Speed: +] key to increase the speed, or the [Speed: -] key to decrease the speed. Or, use the numeric keypad to enter the desired speed.

•The incline may be changed at any time during cool down by pressing the [Incline: UP] key to increase the incline, or by pressing the [Incline: DOWN] key to decrease the incline.

6.Press [STOP] to end the workout. The workout statistics will be displayed, and then the controller will revert back to the “SELECT WORKOUT” mode.

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