Spirit CT 900 TFT, User Manual

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HIIT program:
The HIIT (High Intensity Interval Training) program takes advantage of the latest trend in fitness. During
the program you will perform short bursts of high intensity sprinting followed by short rest periods. HIIT is
a fully customizable interval training program. You can enter the number of intervals, time of each interval
(Sprint and Rest periods) and the work intensity of the levels.
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Select a program then press the ENTER key to begin customizing the program with your personal
data. You are asked for the number of intervals you want to do. The default is 8 and the range
available is 3 to 15. One interval equals 1 Sprint and 1 Rest segment.

Next enter the interval time, sprint time and rest time. You may to select the Sprint time or Rest time
from 30 to 60 seconds. After the interval time is set, set the intensity training to Sprint speed and
Rest Speed. This is the resistance level you will experience during HIIT program workout.

You may now press Start to begin the HIIT program. The program starts with a 3-minute warm-up
period with the speed set to 50% of the sprint speed selected previously. You can manually adjust
the speed during warm-up if you wish.
Fitness Test:
When the Fit-Test key is pressed the DM displays the 8 different tests available: Gerkin, WFI
(Modified Gerkin), Army (PFT), Navy (PRT), Air Force (PRT), Marines (PFT), Physical Efficiency
Battery (PEB) For U.S. Federal Law Enforcement, US Coast Guard
Gerkin