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SELECTING AND USING QUICK START
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific
workout program. On the start screen press the QUICK START button. The workout begins at an
intensity level that remains the same unless manually changed. In order for METs to be displayed on
the Workout Progress Screen choose ENTER WEIGHT.
2) SELECTING A WORKOUT
When prompted to select a workout, select the desired workout button. The touchscreen will then
bring up the corresponding Workout Setup Screens which include level, age, weight, target heart
rate*, Watts and METs. Press ENTER after each selection to record it. After values are set, the work-
out progress screen appears and the workout begins.
For MANUAL, FAT BURN, HILL, RANDOM, and CARDIO choose the corresponding button to enter
directly into the workout setup screens.
For HEART RATE HILL, HEART RATE INTERVAL, and EXTREME HEART RATE choose ZONE
TRAINING and then make a selection.
For WATTS, METS, AEROBICS TRAINER, LIFE FITNESS FIT TEST and AIR FORCE PRT choose
PERSONAL TRAINER and then make a selection.
For AROUND THE WORLD, KILIMANJARO, INTERVAL, CASCADES, SPEED TRAINING, and
FOOTHILLS select HILL PLUS and then make a selection.
3) ENTERING WORKOUT GOALS
SELECTING A GOAL TYPE
Goal Type defaults to TIME (length of workout). When prompted to enter a Goal Time, use the
ARROW KEYS to increase or decrease the displayed time to the desired value, or key in the desired
value with the NUMERIC KEYPAD, and press ENTER.
Workouts can be programmed to target certain types of goals other than the default time goal:
• Distance
• Calories
• Time in zone (for heart rate workouts only)
The Distance Goal feature is designed to build endurance. The user sets a distance goal during
the workout setup. Once the goal is met, the workout automatically goes into a Cooldown Phase
and ends afterward. To use this feature:
1. Select a workout (the distance goal is available for any of the workouts.)
2. In the Goal Type setup screen, choose DISTANCE, enter the desired distance goal, and select
ENTER.
3. Finish the setup steps for the selected workout.
4. Begin the workout.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, 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.
