20
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU
BEGIN
TREADMILL
OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
&
MAINTENANCE
CONDITIONING
GUIDELINES
21
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE YOU
BEGIN
TREADMILL OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING &
MAINTENANCE
LIMITED WARRANTY
PROGRAM INFORMATION
PROGRAM:
MANUAL
(2.3T, 3.3T, 5.3T models)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
Walk or run a series of alternating
SPEED
levels. Time-based goal with 10 difficulty levels to choose from.
INTERVALS PROGRAM SEGMENTS
(peak segments last 30 seconds, valley segments last 90 seconds)
MPH
WARM-UP
1
2
3
SEGMENTS ARE REPEA
TED UNTIL SELECTED
TIME IS REACHED
COOL DOWN
Level 1
1.0
1.5
2.0
4.0
2.0
4.0
1.5
1.0
Level 2
1.0
1.5
2.0
4.5
2.0
4.5
1.5
1.0
Level 3
1.3
1.9
2.5
5.0
2.5
5.0
1.9
1.3
Level
1.3
1.9
2.5
5.5
2.5
5.5
1.9
1.3
Level 5
1.5
2.3
3.0
6.0
3.0
6.0
2.3
1.5
Level
1.5
2.3
3.0
6.5
3.0
6.5
2.3
1.5
Level
1.8
2.6
3.5
7.0
3.5
7.0
2.6
1.8
Level
1.8
2.6
3.5
7.5
3.5
7.5
2.6
1.8
Level
2.0
3.0
4.0
8.0
4.0
8.0
3.0
2.0
Level 10
2.0
3.0
4.0
8.5
4.0
8.5
3.0
2.0
PROGRAM:
INTERVALS
(2.3T, 3.3T, 5.3T models)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
PROGRAM:
MOUNTAIN CLIMB
(5.3T model)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
Allows ‘On The Fly’ manual
SPEED
and
INCLINE
changes. Time-based goal.
Simulates climbing a mountain by automatically varying incline.
10 difficulty levels to choose from.
Level
WARM -UP
1
2
3
5
10
COOL-DOWN
Incline
1
0.0
0.0
1.0
1.5
2.0
2.5
3.0
3.0
2.5
2.0
1.5
1.0
0.0
0.0
2
0.0
0.0
1.5
2.0
2.5
3.0
3.5
3.5
3.0
2.5
2.0
1.5
0.0
0.0
3
0.0
1.0
2.0
2.5
3.0
3.5
4.0
4.0
3.5
3.0
2.5
2.0
1.0
0.0
0.0
1.5
2.5
3.0
3.5
4.0
4.5
4.5
4.0
3.5
3.0
2.5
1.5
0.0
5
0.0
1.5
3.0
3.5
4.0
4.5
5.0
5.0
4.5
4.0
3.5
3.0
1.5
0.0
0.0
1.5
3.5
4.0
4.5
5.0
5.5
5.5
5.0
4.5
4.0
3.5
1.5
0.0
0.0
1.5
4.0
4.5
5.0
5.5
6.0
6.0
5.5
5.0
4.5
4.0
1.5
0.0
0.0
2.0
4.5
5.0
5.5
6.0
6.5
6.5
6.0
5.5
5.0
4.5
2.0
0.0
0.0
2.0
5.0
5.5
6.0
6.5
7.0
7.0
6.5
6.0
5.5
5.0
2.0
0.0
10
0.0
2.0
5.5
6.0
6.5
7.0
7.5
7.5
7.0
6.5
6.0
5.5
2.0
0.0
PROGRAM:
WEIGHT LOSS
(2.3T, 3.3T, 5.3T models)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
PROGRAM:
PEAK INTERVALS
(5.3T model)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
An interval program that challenges you with changing speeds and inclines.
Challenges with various combinations of hills and valleys (
INCLINE & SPEED
levels). Time-based goal with 10
difficulty levels to choose from.
PROGRAM SEGMENTS 30 SECS EACH
WARM-UP
1
2
3
5
COOL-DOWN
Level 1
Elevation
0.0
0.5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
0.5
0.0
Speed
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
1.5
1.0
Level 2
Elevation
0.0
0.5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
0.5
0.0
Speed
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
1.9
1.3
Level 3
Elevation
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
Speed
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
2.3
1.5
Level
Elevation
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
Speed
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
2.6
1.8
Level 5
Elevation
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
Speed
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
3.0
2.0
Level
Elevation
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
Speed
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
3.4
2.3
Level
Elevation
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
Speed
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
3.8
2.5
Level
Elevation
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
Speed
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
4.1
2.8
Level
Elevation
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
Speed
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
4.5
3.0
Level 10
Elevation
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
Speed
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
4.9
3.3
Warm-up and cool-down last 5:00 minutes each and are included in program times (except
PACER
program).
1:30
:30
1:30
:30
1:30
:30
1:30
:30
Warm Up
1
2
3
4
5
6
7
8
Cool
Down
Level 1
Elevation
1.0
1.5
1.0
2.0
1.0
2.0
1.0
2.5
1.0
2.5
1.5
1.0
Speed
1.0
1.5
2.0
4.0
2.0
4.0
2.0
4.5
2.0
4.5
1.5
1.0
Level 2
Elevation
1.0
1.5
1.0
2.5
1.0
2.5
1.5
3.0
1.5
3.0
1.5
1.0
Speed
1.0
1.5
2.0
4.5
2.0
4.5
2.5
5.0
2.5
5.0
1.5
1.0
Level 3
Elevation
1.0
1.5
1.5
3.0
1.5
3.0
1.5
3.5
1.5
3.0
1.5
1.0
Speed
1.3
1.9
2.5
5.0
2.5
5.0
2.5
5.5
2.5
5.5
1.9
1.3
Level
Elevation
1.0
1.5
1.5
3.5
1.5
3.0
2.0
4.0
2.0
4.0
1.5
1.0
Speed
1.3
1.9
2.5
5.5
2.5
5.5
3.0
6.0
3.0
6.0
1.9
1.3
Level 5
Elevation
1.5
2.0
2.0
4.0
2.0
4.0
2.0
4.5
2.0
4.5
2.0
1.5
Speed
1.5
2.3
3.0
6.0
3.0
6.0
3.0
6.5
3.0
6.5
2.3
1.5
Level
Elevation
1.5
2.0
2.0
4.5
2.0
4.5
2.0
5.0
2.0
5.0
2.0
1.5
Speed
1.5
2.3
3.0
6.5
3.0
6.5
3.5
7.0
3.5
7.0
2.3
1.5
Level
Elevation
1.5
2.5
2.0
5.0
2.0
5.0
2.0
5.5
2.0
5.5
2.5
1.5
Speed
1.8
2.6
3.5
7.0
3.5
7.0
3.5
7.5
3.5
7.5
2.6
1.8
Level
Elevation
1.5
2.5
2.0
5.5
2.0
5.5
2.0
6.0
2.0
6.0
2.5
1.5
Speed
1.8
2.6
3.5
7.5
3.5
7.5
4.0
8.0
4.0
8.0
2.6
1.8
Level
Elevation
2.0
3.0
2.5
6.0
2.5
6.0
2.5
6.5
2.5
6.5
3.0
2.0
Speed
2.0
3.0
4.0
8.0
4.0
8.0
4.0
8.5
4.0
8.5
3.0
2.0
Level 10
Elevation
2.0
3.0
2.5
6.5
2.5
6.5
2.5
7.0
2.5
7.0
3.0
2.0
Speed
2.0
3.0
4.0
8.5
4.0
8.5
4.5
9.0
4.5
9.0
3.0
2.0
2.3T-5.3T_Rev.2.0.indd 20-21
7/17/06 11:43:23 AM
