11
Using Workout Programs
Manual Program
To use the treadmill in the manual mode
(user controls the speed and incline settings
throughout the workout) please see the
Quick Start instructions on page 10.
Pre-set Programs
This treadmill comes with 11 pre-set
programs:
•
P1 to P4, P7, P10 and P11 are incline
programs – meaning the incline will
adjust automatically throughout the
workout and the user is free to adjust the
speed.
•
P5, P6, P8 and P9 are speed programs
– meaning the speed will adjust
automatically throughout the workout
and the user is free to adjust the incline.
1. Make sure the treadmill is plugged in,
switched on, and the safety key is in
position
2. Press the ‘power’ button
3. Use the ‘+/-‘ buttons to input your weight
(in kg)
4. Press ‘select’ to enter the program
selection mode
5. Use the ‘+/-‘ buttons to choose your
program (P1 to P11)
6. Press ‘start’ to begin your workout
NOTE: the pre-set programs have ten,
one minute segments. The pre-set speed
or elevation changes every minute. The
program repeats the 10 minute segments
until the user presses the ‘stop’ button
NOTE: you can change the speed or incline
at any point during the workout, but once
the program moves onto the next segment
it will revert to the pre-set speed or incline of
the program.
Target Programs
This treadmill features 4 target programs:
•
Target distance (P12)
•
Target calories (P13)
•
Target time (P14)
•
Target elevation gain (P15)
Throughout these programs the user is free
to adjust the speed and incline.
When the target is reached the treadmill will
end the workout by coming to a stop.
1. Make sure the treadmill is plugged in,
switched on, and the safety key is in
position
2. Press the ‘power’ button
3. Use the ‘+/-‘ buttons to input your weight
(in kg)
4. Press ‘select’ to enter the program
selection mode
5. Use the ‘+/-‘ buttons to choose your
program (P12 to P15)
6. Press ‘enter’ to confirm your selection
7. Use the ‘+/-‘ buttons to set your target
8. Press ‘start’ to begin your workout
User Created Programs
This setting allows the user to create and
store 3 personal workout programs, which
appear as U1, U2 and U3. The first time
you choose program U1, U2 or U3 from the
program selection screen you must create
and store your workout routine, but from
then on you can go straight to using the
program:
1. Make sure the treadmill is plugged in,
switched on, and the safety key is in
position
2. Press the ‘power’ button
3. Use the ‘+/-‘ buttons to input your weight
(in kg)
4. Press ‘select’ to enter the program
selection mode
5. Use the ‘+/-‘ buttons to choose your
program (U1, U2 or U3)
6. Press ‘enter’ to confirm your selection
7. Use the ‘+/-‘ buttons, or the ‘direct speed
and incline’ buttons to choose your speed
and incline setting for the first segment
8. Press ‘enter’ to confirm
9. Repeat steps 7 and 8 until all 10 segments
have been set
10. Press ‘start’ to begin your workout
NOTE: If a speed or incline value is changed
while using program U1, U2 or U3, this new
value will be stored (the value displayed at
the end of each segment is the one that is
stored)
Heart Rate Controlled Programs
This treadmill features 3 Heart Rate
Controlled (HRC) workout program.
•
HRC 1 is targeted at weight loss and
is pre-set to operate at 65% of your
maximum heart rate.
•
HRC 2 is targeted at aerobic conditioning
and is pre-set to operate at 80% of your
maximum heart rate.
•
HRC 3 is targeted at fat burn and is pre-
set to operate at intervals of 60% and 75%
of your maximum.
1. Make sure the treadmill is plugged in,
switch on, and the safety key is in position
2. Press the ‘power’ button
3. Use the ‘+/-‘ buttons to input your weight
(in kg)
4. Press ‘select’ to enter the program
selection mode
5. Use the ‘+/-‘ buttons to choose the HRC1,
HRC 2 or HRC 3)
6. Press ‘enter’ to confirm your selection
7. Use the ‘+/-‘ buttons to input your age
8. Press ‘enter’ to confirm
9. The screen will display the pre-set value
that is 65% of your maximum heart rate.
If you are happy with this move to step
10, otherwise use the ‘+/-‘ buttons to
change the target heart rate
10. Press ‘start’ to begin your workout
How the HRC program works
The program works by automatically
adjusting the incline to keep you working
out at your target heart rate. To do this
the treadmill will need your pulse reading
throughout the exercise (we recommend
you use a chest strap for this).
•
If your heart rate is too high the incline
is decreased, at a rate of 1% every 30
seconds
•
If your heart rate is too low the incline
is increased, at a rate of 1% every 30
seconds
•
The user is free to change to speed
settings at any point during the workout
NOTE: The HRC program has a 3 ½ minute
warm-up phase. During this time the tread-
mill won’t automatically adjust the incline.
For more information about heart rate train-
ing and monitoring please see the ‘exercising
with your treadmill’ and ‘treadmill features
explained’ sections
Do not use the HRC program if
your heart rate is not registering
properly on the display
!
