30
T
OTAL
B
ODY
T
RAINER
W
ORKOUT
S
ETUP
S
TEPS
NOTE:
AFTER ENTERING A VALUE (AGE, WEIGHT, HEIGHT, GENDER) OR A GOAL (TIME, LEVEL, THR),
PRESS ENTER TO REGISTER THE SELECTION.
* This workout requires the user to wear the polar heart rate chest strap or the grip the Life pulse sensors.
** Target Heart Rate (THR) is a percentage of the theoretical maximum. A 40-year-old user's THR for the FAT BURN
workout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.
QUICK START
Select QUICK START
Begin workout
Modify level
Enter weight if desired
RANDOM
Select RANDOM
Enter weight
Enter goal type and value
Select level
Begin workout
MANUAL
Select MANUAL
Enter weight
Enter goal type and value
Select level
Begin workout
FAT BURN*
Select FAT BURN
Enter weight
Enter goal type and value
Enter age
Accept THR**
Begin workout
HILL
Select HILL
Enter weight
Enter goal type and value
Select level
Begin workout
CARDIO*
Select CARDIO
Enter weight
Enter goal type and value
Enter age
Accept THR**
Begin workout
CHOOSE PERSONAL
TRAINER TO ACCESS
ANY OF THE FOLLOWING
:
CROSS-TRAIN REVERSE
Select CROSS-TRAIN
REVERSE
Enter weight
Enter goal type and value
Select level
Begin workout
CROSS-TRAIN AEROBICS
Select CROSS-TRAIN
AEROBICS
Enter weight
Enter goal type and value
Select level
Begin workout
LIFE FITNESS FIT TEST**
Select FIT TEST
Enter weight
Enter age
Enter gender
Enter level
Begin workout
CUSTOM WORKOUTS
Select CUSTOM WORK-
OUTS
Choose workout
Enter weight
(If custom workout type is
Level )
Begin Workout
(If custom workout type is
Target Heart Rate)
Enter Age.
Begin Workout
CHOOSE HILL PLUS TO
ACCESS ANY OF THE
FOLLOWING:
AROUND THE WORLD
Select AROUND THE
WORLD
Enter weight
Enter goal type and value
Select level
Begin workout
KILAMANJARO
Select KILIMANJARO
Enter weight
Enter goal type and value
Select level
Begin workout
INTERVAL
Select INTERVAL
Enter weight
Enter goal type and value
Select level
Begin workout
CASCADES
Select CASCADES
Enter weight
Enter goal type and value
Select level
Begin workout
SPEED TRAINING
Select SPEED TRAINING
Enter weight
Enter goal type and value
Select level
Begin workout
FOOTHILLS
Press FOOTHILLS
Enter weight
Enter goal type and value
Select level
Begin workout
CHOOSE ZONE TRAINING
TO ACCESS ANY OF THE
FOLLOWING:
HEART RATE HILL*
Select HEART RATE
HILL
Enter weight
Enter time
Enter age
Accept THR**
Begin workout
HEART RATE INTERVAL*
Select HEART RATE
INTERVAL
Enter weight
Enter time
Enter age
Accept THR**
Begin workout
EXTREME HEART RATE*
Select EXTREME HEART
RATE
Enter weight
Enter time
Enter age
Accept THR**
Begin workout
