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Bowflex M3i Max Trainer Manual

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Assembly / Owner’s Manual
33
Manual ( Quick Start ) Program
The Manual workout program is an open-ended workout that tracks your total time, allowing you total control. The
WorkoutProleDisplayshowstheTargetBurnRatefortheManualprogram.
1. Stand on the machine.
2. PushtheUSERbuttontoselectyourUserProle.
3. Push the START button to begin the Manual workout program.
4. When done with your workout, stop pedaling and push PAUSE/STOP to pause the workout. Push the PAUSE/STOP button again to end the
workout.
MAX Interval Workout Program
The MAX Interval Workout Program is a workout that alternates from intense
bursts of output ( “ACTIVE” ), to a slower paced, ‘catch your breath’ time
period ( “REST” ), both of which are repeated over eight cycles. The Workout
ProleDisplayshowstheTargetBurnRatefortheMAXIntervalprogram.
1. Stand on the machine.
2. PushtheUSERbuttontoselectyourUserProle.
Note: During the workout, the Console will show the Target LED Range
basedontheselectedUserProlesettings.
3. Push the MAX Interval button.
Note:TheWorkoutProleDisplaywilladjusttheBurnRateproletothecurrentUsersettings.
4. The workout will begin with an audible countdown as the Burn Rate display needle sweeps across the display and then settles on the current
Burn Rate. The Target Burn Rate LED’s will also activate and sweep up to the recommended Burn Rate.
Therstworkoutsegmentisan“ACTIVE”intervalthatlastsforashorterperiodoftime.SafelypushyourselftogettheBurnRatedisplayinto
the Target Burn Rate (red LED’s) and keep it in the range until the time reaches 00:00.
Note:TheTargetBurnRate(LED)Rangeisprovidedonlyasasuggestedtarget.The5LEDrangeprovidesalessertarget,andallowsaUser
toprogresstothehigherLED’sintherangeastheirtnesslevelincreases.TochangetheTargetBurnRate(LED)Range,pushtheap-
propriate Burn Rate button until the Target Range is near the desired value.
At the last 3 seconds of the “ACTIVE” workout, the Console will begin an audible countdown.
5. Astheintervaltimereaches“00:00”,theConsolewillmakethethirdaudibleconrmationandthenextsegmentoftheworkout,a“REST”seg-
ment, will begin.
The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the REST Interval, continue to workout but at a
lower level.
At the last 3 seconds of the “REST” workout, the Console will begin an audible countdown. The interval is about to shift from a “REST” to an
“ACTIVE” interval again.
6. Astheintervaltimereaches“00:00”,theConsolewillmakeanaudibleconrmationandshifttothenext“ACTIVE”segment.
The shift from “ACTIVE” to “REST” segments will repeat for a total of 8 cycles over the workout.
7. When the last “REST” segment is completed, the Console will display ”WORKOUT COMPLETE”, and then show the workout results. The Con-
solewilldisplaythetotaltimeofthe“ACTIVE”intervals,alongwithTOTALTIME.Ifthereisnoinputfor5minutes,theConsolewillautomatically
go into Sleep Mode.
Note: If an Interval workout is ended before all 16 segments have been completed, the Console will only show the last segment completed on
theProgramProle.
USER
TOTAL
ACTIVE
REST
TOTAL
Speed Interval
Calorie Burn
30 seconds
90 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
90 seconds
30 seconds
Strength Interval
45 seconds
90 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
90 seconds
45 seconds
Fat Burn
Stairs
Max Interval *
25 seconds
80 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
80 seconds
25 seconds
Manual *
Calorie Goal
Fitness Test
… 33 …


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