13
3
T
HE
W
ORKOUTS
3.1
W
ORKOUT
O
VERVIEWS
This section lists the treadmill’s pre-programmed workouts. For more detailed information, see Section 3.2, titled
Using the Workouts
.
MANUAL
is a workout in which the user manually selects and adjusts the elevation and speed.
SPEED INTERVAL
alternates intervals of high and low speeds.
AEROBIC
also alternates intervals of high and low speeds, but the low intervals are higher than those of
SPEED
INTERVAL
.
FAT BURNER
alters uniform high elevation intervals with uniform low elevation intervals.
CROSS-COUNTRY
alternates uniformly high and low elevations and features two peaks throughout the workout.
HILL CLIMB
also alternates high and low elevations, building gradually to a peak.
TARGET DISTANCE
targets a specific distance as a goal.
TARGET CALORIES
targets a specific number of caloires as a goal.
TARGET TIME
targets a specific time duration as a goal.
3.2 U
SING THE
W
ORKOUTS
All workouts last 30 minutes (15 intervals of 2 minutes each), except for the TARGET TIME workout, in which the user selects the dura-
tion. Different workouts require different setup steps. See the chart titled
Treadmill Workout Set-up Steps,
which appears
later in this section, for a quick glance at the steps for setting up any workout. This section provides details on the steps them-
selves.
T
O
B
EGIN ANY
W
ORKOUT
S
ETUP
Switch on the treadmill. Then, make sure that the emergency stop key is properly inserted into the key-holder, and clip the key
cord to clothing.
S
ELECTING
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout. Simply press
the START key immediately, and a workout begins at the default elevation of 0 percent and the default speed of 0.5 mph (1 kph)
speed. These settings can be changed manually during the workout, which lasts for 30 minutes.
S
ELECTING AND
U
SING A
M
ANUAL
W
ORKOUT
For
MANUAL
: Press the SPEED ARROW keys to select a workout speed of up to 10 mph (16 kmh). Press the
ELEVATION ARROW keys to select a workout elevation of up to 10 percent. Then, press START. After a displayed
three-second count-down, the workout begins. Change the speed and elevation values as desired throught the workout, which
lasts for 30 minutes.
S
ELECTING AND
U
SING A
S
PEED
I
NTERVAL OR
A
EROBIC
W
ORKOUT
Press the SELECT key. The central DATA window displays “P1”, which corresponds to
SPEED INTERVAL
. To select
AEROBIC
(displayed as “P2”), press the the SELECT PLUS key once. Press the SELECT MINUS key to scroll backward through
workout options.
For both workouts, the SPEED DATA window displays a default high speed of 6.0 mph (10 kmh). Use the SPEED keys to adjust
this value. The maximum possible speed is 10 mph (16 kmh). The treadmill computer automatically selects the speed for the
lower-speed intervals based on the high speed intervals chosen. The workout-in-progress alternates between these intervals.
The ELEVATION DATA window displays a default elevation of 0 percent, which is level. To change this value manually during the work-
out-in-progress, press the ELEVATION ARROW keys. The range is 0 percent to 10 percent. This ELEVATION does not change auto-
matically during either workout.
To begin the workout, press START. After a displayed three-second count-down, the workout begins.
