5.3 WORKOUT D
ESCRIPTIONS
QUICK START
QUICK START is the fastest way to begin exercising, and it bypasses the steps of selecting a specific workout. The intensity
level for the workout is set automatically and remains the same unless manually changed. To change the level press the UP
or DOWN ARROW keys. If the CALORIES PER HOUR display is enabled, the MESSAGE CENTER displays ENTER WEIGHT,
which is required to calculate this ratio. Using the ARROW KEYS, increase or decrease the displayed weight to the correct value.
QUICK START
Select QUICK START
Begin workout
MANUAL
Select MANUAL
Enter time
Enter weight
Enter difficulty level
Begin workout
HILL
Select HILL
Enter time
Enter weight
Select difficulty level
Begin workout
RANDOM
Select RANDOM
Enter time
Enter weight
Enter difficulty level
Begin workout
SPORTS TRAINING
Select SPORTS TRAINING
Select time
Enter weight
Select level
Begin workout
EZ RESISTANCE
Select EZ RESISTANCE
Select time
Enter weight
Select difficulty level
Begin workout
FAT BURN*
Select FAT BURN
Enter time
Enter age
Accept THR**
Begin workout
CARDIO*
Select CARDIO
Enter time
Enter weight
Enter age
Accept THR**
Begin workout
HEART RATE HILL*
Select HEART RATE HILL
Enter time
Enter age
Accept THR**
Begin workout
HEART RATE INTERVAL*
Select HEART RATE
INTERVAL
Enter time
Enter age
Accept THR**
Begin workout
EXTREME HEART RATE*
Select EXTREME HEART RATE
Enter time
Enter age
Accept THR**
Begin workout
MY WORKOUTS
Select MY WORKOUTS
Select a workout
from 1 to 4
Begin workout
TOTAL BODY
Select MANUAL
Enter time
Enter weight
Enter difficulty level
Begin workout
LOWER BODY
Select MANUAL
Enter time
Enter weight
Enter difficulty level
Begin workout
CROSS TRAINER WORKOUT SETUP STEPS
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* This workout requires the user to grasp the hand pulse sensors or wear the wireless chest strap.
** Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the HEART RATE HILL workout is 144. This workout targets
80 percent of the maximum, so the equation would be (220-40)*.80=144. A 20-year-old user’s THR is 160, so the equation would be (220-20)*.80=160.
