Program, Heart Rate Training Range Upper Level

∙When your correct age has been entered, press the key to accept the displayed value.

6.You are prompted to enter a target heart rate. The treadmill displays a default target heart rate that is based on 70% of your theoretical maximum heart rate (220 BPM - age). You may enter any value from 70 to 200 BPM.

∙Use the keys to enter your target heart rate, or press the or key, as desired, to increase or decrease the target heart rate in 1 BPM increments.

∙When the desired target heart rate has been entered, press the key to accept the displayed value.

7.You are prompted to enter a maximum speed. You can specify a desired speed from 0.5 to 12.5 mph (0.8 to 20.0 kph).

∙Use the keys to enter the desired maximum speed; or press the or key, as necessary, to increase or decrease the maximum speed in 0.1 unit increments.

∙When the desired maximum speed has been entered, press the key to accept the displayed value.

8.You are prompted with a 3-second countdown, then the treadmill begins the program.

9.If desired, you can use the personal fans during your workout (see “Using the Personal Fans” for details).

10.You can pause the program during your workout by pressing the STOP key once. The program will pause for a preset period of time (30, 45, 60, 90 or 120 seconds, as set in Manager/Maintenance mode). Press the START key BEFORE the pause timer expires to resume your program. The treadmill returns to its minimum speed when you exit the pause mode.

11.When you have reached your workout goal, the treadmill enters the Cooldown cycle (see “Cooldown Cycle” for details). If you wish to exit the program before you have reached your workout goal, press the STOP key twice. The treadmill will slow to a stop. (Press the STOP key once during a Pause to exit the program.).

To operate the DYNAMIC HEART RATE CONTROL

program:

This heart rate feature is designed to gradually elevate your heart rate to the upper end of your selected training range, then gradually decrease your heart rate to the lower end of your selected training range by varying treadmill speed and incline. During the workout, this cycle will repeat several times until the time goal is complete, creating an interval training effect that is customized to the user’s desired heart rate training range.

During program setup, there must be at least an 18 BPM difference between the lower heart rate limit and upper heart rate limit to ensure an interval workout.

To calculate your training zone, use the following formulas: (theoretical max HR = 220 - Age)

Heart Rate Training Range Upper Level

_____________________x 0.75 = ___________________________

Your Theoretical Max Training Range Upper Limit

Heart Rate Training Range Lower Level

_____________________x 0.60 = ___________________________

Your Theoretical Max

Training Range Lower Limit

NOTE: Calculating your theoretical maximum heart rate using age is an approximation. For more information, please contact a fitness professional or doctor.

By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will adapt to the increases in demand by utilizing stored calories for energy more effectively. Dynamic Heart Rate Control may potentially result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more effective in training the body to remove excess lactic acid from the muscles.

1.Stand on the running belt and press the key.

∙If necessary, enter the Lockout ID to enable the bike for operation (see “Lockout ID Processing” for details).

2.You are prompted to select the desired ADVANCED WORKOUTS program. Press the key to select the HEART RATE

TRAINING programs, then press the key when prompted to select DYNAMIC HEART RATE CONTROL .

3.You are prompted to enter your weight. The treadmill displays a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 500 pounds (0 to 226 kg).

∙Use the keys to enter your current weight; or press the or key, as necessary, to increase or decrease the displayed weight in 1 pound (or 1 kg) increments.