22
-
Select your weight. Press the Speed INCREASE or DECREASE key or use the numeric keypad. Press the
JustGo
®
key to accept.
-
Select the INTERVAL DISTANCE. Press the Speed INCREASE or DECREASE key. Press the JustGo
®
key to
accept.
-
Select the NUMBER OF REPEATS. Press the Speed INCREASE or DECREASE key or use the numeric
keypad. Press the JustGo
®
key to accept.
-
Enter MAX. SPEED (WORK), Press the Speed INCREASE or DECREASE key. Press the JustGo
®
key.
-
Enter RECOVERY TIME, Press the Speed INCREASE or DECREASE key. Press the JustGo
®
key.
-
Enter MIN. SPEED (REST), Press the Speed INCREASE or DECREASE key. Press the JustGo
®
key.
-
To start the exercise, press the JustGo
®
key to accept.
WARNING – This is for trained runners only. Fast accelerations are involved.
ELAPSED TIME
PACE
3.8 Get in shape
The Get in shape program has been designed to allow you to train at moderate intensity levels with short duration, high intensity
periods followed by a quick recovery period. The Get in shape program has predetermined speed and elevation profiles
according to the selected exercise levels. You can change the speed and elevation during the exercise if you find it too easy or
too difficult. Changing the speed manually will affect only the segment you were on when you made the change. Changing the
elevation manually will cause the entire profile to change.
Program Type
Speed (mph) Speed (km/h) Elevation (%)
WALK INTERVAL
3.0 to 3.6
4,8 to 5,8
0 to 4
RUN INTERVAL
5.0 to 6.3
8 to 10,1
0 to 3
WALK FARTLEK
3.0
4,8
-2 to 8
RUN FARTLEK
5.5
8,9
-2 to 8
WALKSPEED INTERVAL
3.0 to 3.6
4,8 to 5,8
0
RUN SPEED INTERVAL
5.0 to 6.0
8 to 9,7
0
Note: If you have purchased a T320X, remember that the elevation for the FARTLEK RUN AND WALK range between 0 to 8%.
To select the Get in shape program:
-
Press Get in Shape
repeatedly until your selected exercise appears. Press the JustGo
®
key to
accept.
-
Select your weight. Press the Speed INCREASE or DECREASE key or use the numeric keypad. Press the
JustGo
®
key to accept.
-
Enter goal type, press the corresponding select key: Calories, Time or distance,
-
Enter exercise goal (number of calories, time or distance). Press the Speed INCREASE or DECREASE key or
use the numeric keypad. Press the JustGo
®
key to accept.
-
Begin workout.