22
HOW TO USE A FITNESS TEST WORKOUT
The fitness test workouts measure your relative fitness
level. For the most accurate results, use a fitness test
workout when you are not feeling tired, when you have
not eaten for at least two hours, and when you have not
exercised for at least 24 hours.
The treadmill features three fitness workouts. The
Ebbeling Fitness Test measures VO
2
max, or aerobic
capacity, and lasts 9 minutes. The Gerkin Fitness Test
also measures VO
2
max. The Gerkin Fitness Test be-
gins with a three-minute warm-up period and ends after
either 14 minutes or when you reach a certain heart
rate. The FreeMotion Fitness Test measures your fit-
ness level on a scale of 1 to 10. The FreeMotion
Fitness Test ends after either 28 minutes or when you
reach a certain heart rate.
1. Put on the chest pulse sensor.
To use a fitness test, you must wear the chest
pulse sensor or use the handgrip pulse sensor.
Note: For best results, you should wear the chest
pulse sensor.
2. Insert the key into the console.
See step 1 on page 17.
3. Select a fitness test workout.
To select a fitness test workout, press the Fitness
Tests button repeatedly until the name of the de-
sired fitness test appears in the display.
Press the Enter button to select the desired work-
out. Select your age and then your weight using
the Increase and Decrease buttons next to the
Enter button.
Press the Enter button after each
selection.
You need to enter your age and weight
only once per exercise session. Note: To use the
Ebbeling Fitness Test, you must also enter your
gender.
4. Press the Start/Stop button to start the workout.
A moment after you press the Start/Stop button,
the treadmill will automatically adjust to the first
speed and incline settings of the fitness test. Begin
walking on the treadmill. Note: For the most accu-
rate results, do not hold the handrails during a fit-
ness test workout.
During the workout, the speed and incline of the
treadmill will periodically change. The speed set-
ting or the incline setting will appear in the display
to alert you before each change.
IMPORTANT:
The Speed and Incline buttons will not function
during a fitness test workout.
Note: If you press the Start/Stop button during the
fitness test, the fitness test will end.
When the workout ends, the walking belt will slow
to a stop and your fitness level or VO
2
max will ap-
pear in the display.
If your pulse is not detected during the workout, the
words CHECK HEART RATE MONITOR will ap-
pear in the display and the speed of the treadmill
may automatically decrease. If your pulse is still not
detected, the fitness test will be aborted. See page
14 for information about the chest pulse sensor.
5. Select a display mode and monitor your
progress with the display.
See step 4 on page 20. Note: The fitness tests will
display your fitness level instead of your exercise
intensity in METs. The console may display a “W”
when you are warming up or a “C” when you are
cooling down.
6. Turn on the fan if desired.
See step 7 on page 19.
7. When you are finished exercising, remove the
key from the console.
See step 8 on page 19.
