S
ELECTING AND
U
SING A
F
AT
B
URNER
, C
ROSS
-C
OUNTRY
,
OR
H
ILL
C
LIMB
W
ORKOUT
Press the SELECT key. Then, press the SELECT PLUS (+) key twice for
FAT BURNER
(displayed as “P3”), three times for
CROSS-COUNTRY
(displayed as “P4”), or four times for
HILL CLIMB
(displayed as “P5”). Press the SELECT MINUS (-) key to
scroll backward through workout options.
For all three workouts, the ELEVATION DATA window displays a default maximum elevation of eight percent. Use the ELEVATION
keys to adjust this value. The range is 0 percent to 10 percent. The treadmill computer automatically selects the elevation for the
lower elevation intervals based on the high elevation chosen. The workout-in-progress alternates between these intervals.
The SPEED DATA window displays a default of 2 mph (3 kmh). To change this value manually either during the workout setup or dur-
ing the workout-in-progress, press the SPEED ARROW keys. This speed does not change automatically during these workouts.
To begin the workout, press START. After a displayed three-second count-down, the workout begins.
S
ELECTING AND USING A
G
OAL
W
ORKOUT
Press the SELECT key twice for
TARGET DISTANCE
, three times for
TARGET CALORIES
, and four times for
TARGET TIME
.
For
TARGET DISTANCE
, the DISTANCE DATA window shows a default goal of 2.0 miles (3.2 kilometers). Use the SELECT
PLUS (+) and MINUS (-) keys to adjust this value up to 50 miles.
For
TARGET CALORIES
, the CALORIES DATA window shows a default goal of 150 calories. Use the SELECT PLUS (+) and
MINUS (-) keys to adjust this value up to 900 calories.
For
TARGET TIME
, the TIME DATA window shows a default goal of 20 minutes. Use the SELECT PLUS (+) and MINUS (-) keys
to adjust this value up to 90 minutes.
For all three workouts, adjust the speed and elevation manually as desired during the workout-in-progress.
To begin the workout, press START. After a displayed three-second count-down, the workout begins.
U
SING THE
H
EART
R
ATE
Z
ONE TO
M
AXIMIZE
W
ORKOUT
B
ENEFITS
Research shows that keeping the heart rate within a certain range while exercising promotes muscular and cardiovascular condition-
ing for maximum health benefits. This range is between 60 percent and 85 percent of a given user’s theoretical maximum heart rate.
The maximum rate varies by age. To calculate it, subtract the user’s age from the number 220.
For example, the theoretical maximum heart rate for a 35-year-old user would be 185 beats per minute (bpm) because 220-
35=185. Therefore, the optimal heart rate range or zone for a 35-year-old user would be between 111 bpm
(185 x .60) and 157 bpm (185 x .85).
NOTE:
Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To monitor the heart rate during a workout, feel the pulse in the wrist or the carotid artery in the neck while looking at a watch.
Count the number of pulse beats within one minute.
E
NDING A
W
ORKOUT
E
ARLY
To end a workout before the duration expires, press the
STOP key once. The treadmill stops moving, and the
DATA windows display the statistics for the completed
workout. Press the STOP key again to set up a new
workout.
14
QUICK START
Press START
Begin workout
SPEED INTERVAL
Press SELECT once (P1)
Select maximum speed
Press START
Begin workout
AEROBIC
Press SELECT once
Press SELECT PLUS (+) once (P2)
Select maximum speed
Press START
Begin workout
FAT BURNER
Press SELECT once
Press SELECT PLUS (+) twice (P3)
Select maximum elevation
Press START
Begin workout
CROSS COUNTRY
Press SELECT once
Press SELECT PLUS (+)
three times (P4)
Select maximum elevation
Press START
Begin workout
HILL CLIMB
Press SELECT once
Press SELECT PLUS (+)
four times (P5)
Select maximum elevation
Press START
Begin workout
TARGET DISTANCE
Press SELECT twice
Press the +/- keys to set Distance
Press START
Begin workout
TARGET CALORIES
Press SELECT three times
Press the +/- keys to set Calories
Press START
Begin workout
TARGET TIME
Press SELECT four times
Press the +/- keys to set Time
Press START
Begin workout
T
READMILL
W
ORKOUT
S
ETUP
S
TEPS
