25
S
ELECTING AND
U
SING
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising, and it bypasses the steps of selecting a specific
workout program. On the start screen press the QUICK START button. The workout begins at an intensity
level that remains the same unless manually changed. Choose ENTER WEIGHT so that METs, Watts,
Calories Burned/Calories per Hour can be computed and displayed as workout statistics.
2) S
ELECTING A
W
ORKOUT
When prompted to select a workout, select the desired workout button. The touchscreen will then bring
up the corresponding Workout Setup Screens which include level, age, weight, target heart rate*, Watts
and METs. Select ENTER after each selection to record the selection. After values are set, the workout
progress screen appears and the workout begins.
For
MANUAL
,
FAT BURN
,
HILL, RANDOM
, and
CARDIO
choose the corresponding button to enter
directly into the workout setup screens.
For
HEART RATE HILL
,
HEART RATE INTERVAL
, and
EXTREME HEART RATE
choose
ZONE TRAIN-
ING
and then make a selection.
For
WATTS, METS
and
FIT TEST
choose
PERSONAL TRAINER
and then make a selection.
For
AROUND THE WORLD
,
KILIMANJARO
,
INTERVAL
,
CASCADES
,
SPEED TRAINING
, and
FOOTHILLS
select
HILL PLUS
and then make a selection.
3) E
NTERING
W
ORKOUT
G
OALS
S
ELECTING A
G
OAL
T
YPE
Goal Type defaults to TIME (length of workout). When prompted to enter a Goal Time, use the ARROW
KEYS to increase or decrease the displayed time to the desired value, or key in the desired value with
the NUMERIC KEYPAD, and press ENTER.
Workouts can be programmed to target certain types of goals other than the default time goal:
•
DISTANCE
•
CALORIES
•
TIME IN ZONE (for heart rate workouts only)
The
Distance Goal
feature is designed to build endurance. The user sets a distance goal during the
workout setup. Once the goal is met, the workout automatically goes into a cool-down phase and ends
afterward. To use this feature:
1. Select a workout (the distance goal is available for any of the workouts.)
2. In the Goal Time setup screen, choose DISTANCE, enter the desired calorie goal, and select ENTER.
3.
Finish the setup steps for the selected workout.
4. Begin the workout.
The
Calories Goal
feature is designed to promote weight loss and weight control. The user sets a calorie
goal during the workout setup. Once the goal is met, the workout automatically goes into a Cooldown
Phase and ends afterward. To use this feature:
1. Select a workout (the calorie goal is available for any of the workouts.)
2. In the Goal Time setup screen, choose CALORIES, enter the desired calorie goal, and select ENTER.
3. Finish the setup steps for the selected workout.
4. Begin the workout.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
CARDIO
workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
