24
Each column, as seen in the WORKOUT PROFILE WINDOW and the chart above, represents
one interval. The overall duration of the workout determines the length of each interval. Each
workout is made up of 20 intervals, so the duration of each interval is equal to the duration of
the entire workout divided by 20.
1 to 9 minutes:
A workout with a duration of less than 10 minutes is insufficient for the
HILL
program to complete all four phases adequately. The program, therefore, condenses a workout
of this duration at various stages.
10 to 19 minutes:
The interval durations initially are set at 30 seconds for a 10-minute workout.
For every minute over 10, each interval increases by three seconds. A 15-minute workout
consists of 20 intervals at 45 seconds each.
20 to 99 minutes:
All intervals last 60 seconds. If the user adds minutes to the pre-set duration
while the workout is in progress, the program adds hills and valleys that are identical to the first
eight intervals of the Interval Training phase. This pattern repeats until the workout is completed.
C
USTOM
W
ORKOUTS
The treadmill console stores up to six custom workouts. These workouts are created by fitness
club managers or other authorized personnel. For information on creating these workouts, see
the topic titled
Programming Custom Workouts
in Section 5, titled
The Manager’s Configuration
.
To use custom workouts, press the PERSONAL TRAINER button repeatedly until the MES-
SAGE CENTER displays “PERSONAL TRAINER WORKOUTS”. Then, press ENTER. The
MESSAGE CENTER displays a prompt to select a custom workout number, ranging from 1 to 6.
Using the ARROW keys or the NUMERIC keypad, select the number and press ENTER. If a
workout has not been created for that number, the MESSAGE CENTER simply scrolls to the
next number. If a workout has been created for the selected number, the MESSAGE CENTER
displays successive prompts to enter the weight and choose a speed. After these entries are
provided, the workout begins.
C
ALORIES
G
OAL
This workout is designed to promote weight loss and weight control. The objective is to burn a
certain number of calories in the selected time duration. Once the objective is met, the workout
automatically goes into a cool-down phase, and ends afterward.
D
ISTANCE
G
OAL
This workout is designed to build endurance. The objective is to cover a certain distance in
miles. Once the objective is met, the workout automatically goes into a cool-down phase, and
ends afterward.
NOTE:
When a user sets this goal with the TIME ARROW keys, the console displays the values
in .10-mile increments.
