18
WEIGHT LOSS -
Challenges with various combinations of hills and valleys. Time-based goal with 10
difficulty levels to choose from.
Program Segments
(all segments last 10 seconds)
Warm Up
1
2
3
4
5
6
7
8
Segments are repeated until selected time is reached.
Cool Down
Level 1
Elevation
0.0
0.5
1.5
1.5
1.0
0.5
0.5 0.5 1.0 1.5
0.5 0.0
Speed
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
2.3
1.5
Level 2
Elevation 0.0
0.5 1.5
1.5 1.0
0.5
1.0
0.5
1.0
1.5
0.5
0.0
Speed
1.3
1.9
2.5
3.0 3.5
4.0
4.5
4.0
3.5
3.0
2.6
1.8
Level 3
Elevation 0.5
1.0
2.0
2.0 1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
Speed
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
3.0
2.0
Level 4
Elevation 0.5
1.0
2.0
2.0 1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
Speed
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
3.4
2.3
Level 5
Elevation 1.0
1.5
2.5
2.5 2.0
1.5
1.5 1.5
2.0
2.5
1.0
1.5
Speed
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
3.8
2.5
Level 6
Elevation 1.0
1.5
2.5
2.5 2.0
1.5
1.5 1.5
2.0
2.5
1.0
1.5
Speed
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
4.1
2.8
Level 7
Elevation 1.5
2.0
3.0
3.0 2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
Speed
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
4.5
3.0
Level 8
Elevation 1.5
2.0
3.0
3.0 2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
Speed
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
4.9
3.3
Level 9
Elevation 2.0
2.5
3.5
3.5 3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
Speed
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
5.3
3.5
Level 10
Elevation 2.0
2.5
3.5
3.5 3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
Speed
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
5.6
3.8
(warm-up and cool-down last 5:00 minutes each and are included in program times)
RACE -
Challenge the computer to a Race, customize pace speed and distance. Program is designed
to add motivation to a workout by allowing you to complete against a selected pacer.
1.
Once the RACE PROGRAM has been chosen, press SELECT.
2.
Choose a desired Pace (speed) using the SPEED keys and press SELECT. The selected pace is the
pace you will be racing against. You will choose your own speed
after
the program has started and
WARM-UP is complete.
3.
To choose your desired distance press the SPEED keys and press SELECT.
4.
Press START to begin workout.
Note:
this is a distance-based program, the time it will take you to complete the race is determined by
the speed and distance selected.
•
Upon pressing START, the program will be broken up into 13 segments. The first segment will be
dedicated to a WARM-UP, which will be half of the selected pace (Speed). The middle segments will
consist of the RACE, with the last segment dedicated to a COOL-DOWN, which will be half of the
selected Pace (your speed will automatically be reduced for cool-down segment).
NOTE:
The race dis-
tance does not include the time for WARM-UP and COOL-DOWN (as they are a set time of 2.5 min-
utes each).
•
You can adjust your own speed at any time during the program by pressing the SPEED keys or by
using the QUICK SPEED keys.
•
You can set the Pace (speed) from 1.0 mph - 10.0 mph (in .5 mph increments) and Distance from
1 - 10 miles (in 1 mile increments).
•
If you beat the pacer to the finish line, the console will flash and scroll YOU WIN and begin your
cool-down. If the pacer wins, the console will flash and scroll PACER WINS and begin your cool-down.
Summary of Contents for 123 30410-0
Page 1: ...123 30410 0 Treadmill User s Guide ...
Page 28: ...27 Weekly Log Sheets ...
Page 29: ...28 Weekly Log Sheets ...
Page 30: ...29 Monthly Log Sheets ...
