2.
Press and hold
to enter editing mode.
3.
Scroll to the option CUSTOM WORKOUT.
4.
Press
to create the workout.
Upon pressing
, the message center will display
WORKOUT = MANUAL
.
5.
Press the up / down arrows on the navigation button to scroll between MANUAL and HEART RATE workout.
Press
to select.
a)
You will be asked to SELECT WORKOUT TIME. The workout is constructed into 24 intervals, each lasting the
duration of 1/24th of the workout time entered. For example, if you set a workout for 24 minutes, each of the
24 intervals will be one minute. Create your workout time.
After setting a workout time, the message center will display
SET SPEED + INCL
for approximately three seconds. Next,
the message center will display
INTERVAL 1
. You will select the incline, and press
to move to INTERVAL 2. You
will continue this process for all 24 intervals, and repeat these steps when creating the speed for each interval. Use the
left / right arrows on the navigation button to move back and forth between intervals. The message center will then
display
WORKOUT SAVED
. When each interval is set and saved, its corresponding visual representation of incline is
depicted in the workout profile. At the end of setup, you will see your custom workout profile.
Editing a Heart Rate Workout
After setting a workout time, the following will occur if a manual workout is selected. The message center will display
SET TARGET HR
for approximately three seconds. Next, the message center will display
INTERVAL 1
. You will select
the target heart rate, and press
to move to
INTERVAL 2
. You will continue this process for all 24 intervals, and
repeat these steps when creating the speed for each interval. Use the left / right arrows on the navigation button to move
back and forth between intervals. The message center will then display
WORKOUT SAVED
. When each interval is set
and saved, its corresponding visual representation of incline is depicted in the workout profile. At the end of setup, you
will see your custom workout profile.
The percent in the table represents your actual heart rate as a percent of your heart rate maximum. The heart rate max
is 206.9 - (.67 × your age). For example, a 40 year old’s heart rate maximum would be 206.9 -0.67 × 40) = 180. At the
first interval of their workout, their actual heart was 100. Therefore 100/180 = .56 or 56%, and the profile would display
the user at row 4 for the first interval of the workout. See the table below for your percentage.
Target Heart Rate Percent Range
Row
20% - 29%
1
30% - 39%
2
30% - 39%
3
50% - 59%
4
60% - 69%
5
70% - 79%
6
80% - 89%
7
90% - 99%
8
100%
9
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