22
HOW TO USE AN ONBOARD WORKOUT
1. Insert the key into the console.
See HOW TO TURN ON THE POWER on page
18.
2. Select an onboard workout.
To select an onboard workout, press the Calorie
button, the Intensity button, the Speed button, or
the Incline button on the console. Note: You can
also touch the runner button on the screen to select
the Workouts menu.
Then, select the desired workout. The screen will
show the name, duration, and distance of the work-
out. The screen will also show the approximate
number of calories you will burn during the workout
and a pro
fi
le of the incline settings of the workout.
3. Start the workout.
Touch the Start Workout button to start the work-
out. A moment after you touch the button, the
walking belt will begin to move. Hold the handrails
and begin walking.
Each workout is divided into several segments.
One speed setting and one incline setting are
programmed for each segment. Note: The same
speed setting and/or incline setting may be pro-
grammed for consecutive segments.
During the workout, the pro
fi
le will show your prog-
ress. To view the pro
fi
le,
fl
ick or slide the screen.
The vertical colored line will indicate the current
segment of the workout. The bottom pro
fi
le rep-
resents the incline setting of the current segment.
The top pro
fi
le represents the speed setting of the
current segment.
At the end of the
fi
rst segment of the workout, the
treadmill will automatically adjust to the speed and/
or incline settings for the next segment.
The workout will continue in this way until the last
segment ends. The walking belt will then slow to
a stop and a workout summary will appear on the
screen. After you view the workout summary, touch
the Finish button to return to the main menu. You
may also be able to either save or publish your
results using one of the options on the screen.
If the speed and/or incline settings are too high or
too low at any time during the workout, you can
override the settings by pressing the Speed or
Incline buttons.
If you press a Speed button,
you
can then manually control the speed (see step 3
on page 20).
If you press an Incline button,
you
can then manually control the incline (see step 4
on page 20).
To return to the programmed speed
and/or incline settings of the workout,
touch the
Follow Program button.
To pause the workout, touch either the back button
or the home button in the lower-left corner of the
screen, or press the Stop button on the console. To
continue the workout, touch the Resume button or
press the Start button on the console. To end the
workout, touch the End Workout button.
Note: The calorie goal is an estimate of the
number of calories that you will burn during
the workout. The actual number of calories
that you burn will depend on various factors
such as your weight. In addition, if you manu-
ally change the speed or incline of the treadmill
during the workout, the number of calories you
burn will be affected.
4. Monitor your progress.
See step 5 on page 20. The screen can also show
a pro
fi
le of the speed and incline settings of the
workout.
5. Measure your heart rate if desired.
See step 6 on page 21.
6. Turn on the fan if desired.
See step 7 on page 21.
7. When you are
fi
nished exercising, remove the
key from the console.
See step 8 on page 21.
