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10K Bolder Boulder Run Program
The 10K Bolder Boulder Run workout is a fixed-distance workout with automatic incline changes
to simulate the famous Bolder Boulder 10K. The user enters weight and treadmill speed. Then,
the program runs for a distance of 10K (or 6.2 miles). Time counts up from 0:00. The user can
adjust speed and incline as desired throughout the program.
To use the 10K Bolder Boulder Run program:
1.
Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key until the
controller displays “10K BOULDER RUN”. Press ENTER to accept.
2.
The controller will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric
mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press
[ENTER] to accept the default value.
3.
The controller will display “ENTER SPEED”. Enter the desired exercise speed for the
workout using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the
default value of 2 MPH.
4.
Next, the controller will display “PRESS START”. Press [START] to begin your workout.
The controller will then display “3 MINUTE WARMUP”.
•
During the Warm-Up, the speed goes to 2 MPH and the user can adjust speed
manually using the Speed Faster and Slower keys. The stage timer in the center
display counts down from 3:00. At the end of 3 minutes, the program displays
“Enjoy Workout” and the 10K Boulder Run begins. The speed automatically
increases to the speed the user entered during data entry. The timer starts
counting up from 0:00 and stops when the distance reaches 10K, and program
enters Cool Down.
•
During the workout, the speed may be changed at any time by pressing the
[Speed: +] key to increase the speed, or the [Speed: -] key to decrease the
speed. Or, use the numeric keypad to enter the desired speed.
•
The incline may be changed at any time during the workout by pressing the
[Incline: UP]
key to increase the incline, or by pressing the [Incline: DOWN]
key
to decrease the incline.
5.
Press [COOL DOWN] to return the incline to 0%, and the speed to 1.0 mph if the
workout speed was less than 2.0 mph. If the prior speed was greater than 2.0 mph, the
speed decreases to 2.0 mph.
•
The speed may be changed at any time during the cool down by pressing the
[Speed: +] key to increase the speed, or the [Speed: -] key to decrease the
speed. Or, use the numeric keypad to enter the desired speed.
•
The incline may be changed at any time during cool down by pressing the
[Incline: UP]
key to increase the incline, or by pressing the [Incline: DOWN]
key
to decrease the incline.
