York Fitness DIAMOND X301, Owner'S Manual, Page: 13 / 20

13
Fitness test
Measures how quickly your heart
rate returns to normal after exercise
– it’s a great way of measuring
your fitness level and tracking your
progress over time. When you have
completed your workout:
1. Press the ‘fitness test’ button
2. Place both hands on the hand
pulse sensors
3. Time will count down from 1:00
to 0:00
4. A result will be displayed
between F1 and F6
F1 is the best and means your heart
rate recovers quickly after exercise
– you are very fit
F6 is the worst and means your
heart rate recovers slowly after
exercise – you are unfit
Body fat and BMI
This feature will measure your body
fat % and perform a BMI (Body Mass
Index) calculation. It uses the User
Data already pre-set in U1 – U9 in
the calculations. From the ‘main
menu’:
1. Press the ‘body fat’ button
2. Place both hands on the hand
pulse sensors
3. The display will show - - - - - - -
for 8 seconds
4. It will then show your body fat %,
related symbol and BMI (please
see the tables to see what the
result indicate)
Watt
The watt program allows you to work out
at a specific level of effort (known as watts).
The resistance is adjusted automatically to
ensure you are using this pre-set effort level
during your workout.
1. Scroll the wheel up and down to
highlight ‘watt’
2. Press ‘enter’ to confirm (push down on the
scroll wheel)
3. Scroll the wheel up and down to set the
level of effort (watts)
4. Press ‘enter’ to confirm
5. Press ‘start / stop’ to begin your workout
NOTE: if you scroll the wheel up and down
during this program it will adjust the watts
value, not the level of resistance.
NOTE: you can also add to your Watt pro-
gram targets based on time, distance, calo-
ries or pulse rate. To do this, see the ‘Target
Program’ instructions below.
Target Programs
You can choose to workout by setting a
target based on time, distance travelled,
calories burned or the pulse rate you want
to achieve. When you reach your target the
cycle will sound a short alarm.
1. Set up your desired program as described
in the previous sections, but before
pressing ‘start / stop’ to begin your
exercise:
2. The value of 00:00 will be flashing in the
‘time’ window
3. Scroll the wheel up and down to set your
TARGET TIME
4. Press ‘enter’ to confirm
5. the value of 00:00 will be flashing in the
‘distance’ window
6. Scroll the wheel up and down to set your
TARGET DISTANCE
7. Press ‘enter’ to confirm
8. the value of 00:00 will be flashing in the
‘calories’ window
9. Scroll the wheel up and down to set your
TARGET CALORIES
10. Press ‘enter’ to confirm
11. the value of 00:00 will be flashing in
the ‘calories’ window (this option is not
available if you are in the ‘hrc’ program)
12. Scroll the wheel up and down to set your
TARGET PULSE
13. Press ‘start / stop’ to begin your workout
NOTE: you only have to set one of the targets
described above, and once done you can
press ‘start / stop’ to go straight into your
workout, however, if you set multiple targets
the workout will end when the first target is
reached.
Body Fat results
BMI results
NOTE: the body fat % shown is for comparison
only, and should not to be used for medical
purposes
Using the other features of your console
check the display to make sure your
heart rate is being picked up by the
console or else the fitness test will not
work correctly
!
Value Scale
<20
Low
20 - 24 Low/ Medium
24 - 26.5
Medium
>26.5 Medium / High
Male Value Female Value Symbol Scale
<13%
<23% - Low
13% - 26% 23% - 36% + Low / Medium
26% - 30%
36% - 40% Medium
>30% >40% Medium / High