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DKN EnduRUN Manual

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22 www.dkn-uk.com www.dkn-uk.com 23
Pre-Set Programs
There are 18 pre-set programs and each has 20 sections. The overall time of the workout is
divided equally among each section (e.g. if the workout time is set to 20 minutes, then each
section is 1 minute).
To select a pre-set program, repeatedly press PROG. button until the desired workout appears
in the display. In the pre-set programs, the only adjustable parameter is time. After choosing
the workout, set time using the SPEED +/- buttons and press START to perform it.
See table below and carefully read workout descriptions to create a training plan that focuses
on reaching your individual goals.
Treadmill Workout Descriptions
1.Fat Attack / Weight Loss workout
All exercises will help you manage your weight, but this workout
is about keeping the intensity moderate and manageable and it is
designed to be used when you’ve got 30 minutes or more to work out.
Made to let you train in the fat-burning zone, it’s a great complement to
mass and muscle work.
2. Inverse Speed Pyramid / Cardio Pyramid
This program takes interval training to the next level by varying the
demands of the intervals. Designed to raise your cardio threshold
it’s not for the faint hearted and will be a high calorie consumer both
during the exercise and (owing to an elevated heart rate afterwards) for
some time after. Give it at least 12 minutes to begin with then build to a
longer running time.
3. Three Peaks Challenge/ Thrills and Hills
Take yourself on a virtual tour of the great outdoors with this hill-packed
program. The variety of speeds and inclines will recruit a wide range
of muscles, vary the challenge on your cardio system and add thrill to
your training. Great for all-round endurance and calorie consumption.
4. Fartlek Run / Fartlek Fun
Enjoy the principles of Fartlek training with random changes in speed,
incline and time. Designed to work the cardio and chemical energy
systems in your body, this workout particularly benets sporty types
who play racket and ball games that require the body to react in a
variety of ways.
5. Hill and Back
This one’s about pace rather than race keeping the speed pretty steady
while the incline will elevate your heart rate and effort as you make it up
the hill.
6. Interval Training
Great for cardio training and muscle maximization if you’re short on
time this program will challenge your body and build its resilience
when you can indulge longer runs and programs. The intense sections
are fast so if you’re new to running you may need to build up to the
challenge. Try this one for 10 to 20 minutes according to your tness.
7. Cross Country / Endurance Workout
Designed for runs of 25 minutes upwards this program is all about
maintaining a steady pace which will elevate the heart and keep it at a
moderately high BPM. This style of exercise builds endurance, makes
the body more efcient during exercise and is a great fat burner too.
8. Fitness Test
Use this program regularly to see how t you’re getting. Some of the
speeds are fast so if you’re new to the treadmill, even a ten-minute test
might be tough. But once ten minutes get easy, reward yourself with a
15-minute test.
9. Power Walk
Even if you’re t and fast, a lower impact power walk is still a great
workout. Power walking while pumping your arms front to back raises
the intensity and is actually quite different from running because you
engage the arms and core in a way running doesn’t. For the most
benets aim to devote 30 minutes or more to this workout.
10. Glute Workout / Back and Butt Blaster
The ultimate combo of cardio and toning - don’t be deceived by the
slow speed of this program. The inclines will up the heart rate and
exercise the back of the legs way more than the average run. Use this
program to work your hamstrings, glutes and lower back.
11. Calorie Burn
Designed to elevate the heart rate and keep it high, this will get your
heart pumping and consume loads of calories as you do so. The longer
you go, the bigger the burn.
12. Everest
Low in impact but high in intensity, this programme will make you feel
on top of the world!
13. Pyramid
The point of this program is to take you through a build-up to intensity
and a return journey that brings you back down to earth along the same
path. Stay with it, if you can make it to the halfway point, you can make
it all the way.
14. Speed Drill
A fantastic training tool whatever your sport. With stints of sprints,
as well as consuming calories, you’ll be improving agility and speed
which will improve your tness overall and enable you to perform better
particularly in racket and ball sport
… 12 …


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  • Set up machine - not working- just saying driver signal not received- any ideas Submitted on 29-5-2022 at 15:03

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  • Treadmill power cable was pulled out when in use
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