Vision Fitness R50 Owner`s manual

Vision Fitness R50 Owner`s manual
TREADMILL CONSOLE MANUAL
Read the treadmill guide before using this console manual.
CONSOLE OPERATION
This section explains how to use your treadmill’s console and programming. The BASIC OPERATION section in the
treadmill guide has instructions for the following:
• LOCATION OF THE TREADMILL
• Using the SAFETY KEY
• FOLDING the treadmill
• MOVING the treadmill
• LEVELING the treadmill
• ­TENSIONING THE RUNNING BELT
Before proceeding, find your console's serial number located on a white
barcode sticker on the back of the console.
SERIAL NUMBER LOCATION
• CENTERING THE RUNNING BELT
• Using the HEART RATE function
ENTER YOUR SERIAL NUMBER AND SELECT CONSOLE MODEL:
Console SERIAL NUMBER:
MODEL:
2
CLASSIC
ELEGANT
Downloading a Software Update from visionFitness.com
TOUCH
Occasionally a software update may be available for your console, via the included USB port.
Please visit http://www.visionfitness.com/support/software-update/ to see if an update is available and get detailed
instructions on how to download the latest software from your PC or Mac.
3
A
J
Classic CONSOLE OPERATION
Note: There is a thin protective sheet of clear plastic on the overlay of the console that should
be removed before use.
QUICK ADJUST KEYPAD (J)
A) Large led display window: displays workout time.
B) Alphanumeric display window: displays incline, distance, speed, calories,
pace, workout profile and heart rate.
CLASSIC
CLASSIC
CONSOLE
C) Start: press to begin exercising, start your workout, or resume exercising after pause.
E
CLASSIC
KLASSISCH
D) Stop: press to pause your workout. Press STOP again to end workout.
TARGET
HEART RATE
ZIELHERZFREQUENZ
TIME
ZEIT
WEIGHT
LOSS
GEWICHTSREDUZIERUNG
FITNESS
TEST
INCLINE
L
SPEED
DISTANCE
STEIGUNG
GESCHWINDIGKEIT
ENTFERNUNG
FITNESS TEST
INCLINE
STEIGUNG
CALORIES
PACE
KALORIEN
SPEED
GESCHWINDIGKEIT
HEART RATE
HERZFREQUENZ
TEMPO
K
B
WARNING!
WARNUNG!
If you experience chest pains, dizziness, or shortness of breath, stop exercising immediately and consult your physician
before continuing. Remove safety key when not in use, and store out of reach of children.
O
Falls Sie während des Trainings Übelkeit, Brustschmerzen, Schwindelanfälle oder Atemnot verspüren, beenden Sie Ihr
Training sofort und suchen Sie einen Arzt auf. Entfernen Sie den Sicherheitsschlüssel nach dem Training, um einem
ungewollten Einschalten durch Kinder vorzubeugen.
P
Q
E) Program keys: press to select workout.
F) Incline
G) Speed
increments).
keys: used to adjust incline in small increments (0.5% increments).
keys: used to adjust speed in small increments (0.1 km/h / 0.1 mph
H) Incline toggles (T40 & TF40 only): used to adjust incline in small increments
(0.5% increments).
I)
Speed toggles (T40 & TF40 only): used to adjust speed in small increments
(0.1 km/h / 0.1 mph increments).
J) Quick adjust keypad: used to reach desired speed or incline more quickly.
K) Set incline key: used to change incline to level entered into keypad.
L) Set speed key: used to change speed to level entered into keypad.
F
G
Steigung
Incline
Steigung
T40 &
TF40
ONLY
H
T40 &
TF40
ONLY
Eingabe
ENERGIESPARMODUS
C
N
S
R
INCLINE
STEIGUNG
SPEED
GESCHWINDIGKEIT
Quickly access any speed or
incline level by typing the number
and pressing SPEED ( ) or
INCLINE ( ). Examples:
•To change the speed to 6.5
km/h or mph, press 6–5–
SPEED ( ).
•To change the incline to 10%,
press 1–0–0–INCLINE ( ).
(NOTE: If there is no decimal
point, you still must enter 0).
N) Back: press to go back to the previous step during program setup.
Geschwindigkeit
Zurück
M) Enter / change display key: press to confirm programming selections during
workout setup. Press to change display feedback during workout.
Speed
Geschwindigkeit
O) USB port access pocket: USB for software updates or charging devices. *
P) Reading rack: holds reading material.
Q) Media player holder: holds your media player or tablet.
4
CLASSIC
CONSOLE
M
D
I
* Will not charge USB devices
which require more than 1 amp.
R) Safety key position: enables treadmill when safety key is inserted.
S) Energy saver light: indicates if machine is in energy saver mode. Press any key
to wake up the machine.
5
Classic Display windows
• TIME: Shown as minutes : seconds. View
the time remaining or the time elapsed in your
workout.
• INCLINE: Shown as percent. Indicates the
incline of your walking or running surface.
CLASSIC
CONSOLE
• DISTANCE: Shown as kilometers or miles.
Indicates distance traveled or distance
remaining during your workout.
ZEIT
INCLINE
STEIGUNG
CALORIES
KALORIEN
DISTANCE
ENTFERNUNG
PACE
TEMPO
SPEED
GESCHWINDIGKEIT
HEART RATE
HERZFREQUENZ
Workout Profile: Shows the incline level of selected workout.
INCLINE
STEIGUNG
CALORIES
KALORIEN
DISTANCE
ENTFERNUNG
PACE
TEMPO
The dot matrix will show the incline profile as
you progress through a program.
6
SPEED
• SPEED: Shown as km/h or mph. Indicates
how fast your walking or running surface is
moving.
• CALORIES: Total calories burned or calories
remaining to burn during your workout.
• PACE: Indicates how many minutes it takes
to complete a kilometer or mile while running
or walking at your current speed. For example:
If at your current speed it will take you 10
minutes to complete a kilometer or mile, the
treadmill will display ‘10.0’ as your pace.
Classic Console GETTING STARTED
1) Check to make sure no objects are placed on the belt that will hinder the movement of the treadmill.
2) Plug in the power cord and turn the treadmill ON.
3) Stand on the side rails of the treadmill.
4) Attach the safety key clip to part of your clothing making sure that it is secure and will not become detached during
operation.
CLASSIC
CONSOLE
5) Insert the safety key into the safety keyhole in the console.
6) You have two options to start your workout:
A) Quick start up
Simply press the START key to begin working out.
Time, distance, and calories will all count up from zero. OR...
B) Select a program
1) Select user 1, user 2 or guest using
2) Set Age & Weight using
and press enter to confirm.
or keypad and press enter to confirm.
3) Select a program using program KEYS and press enter to confirm.
4) Complete the program setup using
and press enter to confirm.
5) When setup is complete, press start to begin your workout.
GESCHWINDIGKEIT
HEART RATE
HERZFREQUENZ
• HEART RATE: Shown as BPM (beats per
minute). Used to monitor your heart rate
(displayed when contact is made with both
pulse grips).
Finishing your workout
When your workout is complete, the display will flash “WORKOUT COMPLETE” and beep. Your workout information will stay
displayed on the console for 30 seconds and then reset.
To CLEAR SELECTION/reset the console
Hold stop key for 3 seconds.
7
Classic console PROGRAM information
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
Classic programs: Workout programs include manual and interval training.
CLASSIC
CONSOLE
Manual: A workout that allows you to manually adjust the machine at any time.
Intervals: An incline-based workout that automatically adjusts the incline of the machine at regular intervals.
Incline
Time
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
Intervals - Program Segments Repeat
Warm Up
1
2
4:00 MIN
90 SEC
30 SEC
1.0
1.5
0.5
1.5
1.5
2.5
3.0
6.5
2.0
3.0
4.0
7.5
2.0
3.0
4.0
8
2.5
3.5
4.5
8.5
2.5
3.5
4.5
9
2.5
4.0
5.5
9.5
3.0
4.0
5.5
9.5
3.0
4.5
6.0
10.0
3.0
4.5
6.0
10.0
Cool Down
4:00 MIN
1.5
0.0
2.5
1.5
3.0
2.0
3.0
2.0
3.5
2.5
3.5
2.5
4.0
3.0
4.0
3.0
5.0
3.0
5.0
3.0
Heart rate training
The first step in knowing the right intensity for your training is to
find out your maximum heart rate (max HR = 220 – your age).
The age-based method provides an average statistical prediction
of your max HR and is a good method for the majority of people,
especially those new to heart rate training. The most precise
and accurate way of determining your individual max HR is to
have it clinically tested by a cardiologist or exercise physiologist
through the use of a maximal stress test. If you are over the age
of 40, overweight, have been sedentary for several years, or
have a history of heart disease in your family, clinical testing is
recommended. This chart gives examples of the heart rate range
for a 30 year old exercising at 5 different heart rate zones. For
example, a 30-year-old’s max HR is 220 – 30 = 190 BPM and
90% max HR is 190 × 0.9 = 171 BPM.
Target Heart
Rate Zone
Very Hard
90 – 100%
Workout
Duration
<5
min
Example THR
(age 30)
Your THR
Recommended For
171 – 190 BPM
Fit persons and for
athletic training
Hard
80 – 90%
2 – 10 min
152 – 171 BPM
Shorter workouts
Moderate
70 – 80%
10 – 40 min
133 – 152 BPM
Moderately long
workouts
Light
60 – 70%
40 – 80 min
114 – 133 BPM
Longer and
frequently repeated
shorter exercises
Very Light
50 – 60%
20 – 40 min 104 – 114 BPM
CLASSIC
CONSOLE
Weight management
and active recovery
Target heart rate: Automatically adjusts incline to maintain your target heart rate. Perfect for simulating the
intensity of your favorite sport or everyday activity. Time-based goal.
1) Select Target Heart Rate program and press enter.
2) Select TIME using
and press enter.
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart
and press START to begin program.
rate (from the chart above) using
NOTES:
• If there is no heart rate detected, the unit will not change speed
• Target heart rate is selected in multiples of 5 beats.
• The long LED dot matrix window displays your heart rate during
• If your heart rate is 25 beats over your target zone the program
exercise. When incline or speed change, they will be displayed briefly
before changing back to heart rate.
levels up or down.
will shut down.
• There is a 4-minute warm-up built into this program.
• After 4 minutes, the speed will automatically adjust to bring your heart
8
rate within 5 beats of the target number you selected at the beginning
of the program.
9
Classic console PROGRAM information
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
CLASSIC
WEIGHT LOSS: Promotes weight loss by increasing and decreasing the speed and incline, while keeping you
in your fat burning zone. Speed and Incline changes, segments repeat every 30 seconds.
CONSOLE
10
Segment
Time
Speed (km/h)
Level 1 Speed (mph)
Incline
Speed (km/h)
Level 2 Speed (mph)
Incline
Speed (km/h)
Level 3 Speed (mph)
Incline
Speed (km/h)
Level 4 Speed (mph)
Incline
Speed (km/h)
Level 5 Speed (mph)
Incline
Speed (km/h)
Level 6 Speed (mph)
Incline
Speed (km/h)
Level 7 Speed (mph)
Incline
Speed (km/h)
Level 8 Speed (mph)
Incline
Speed (km/h)
Level 9 Speed (mph)
Incline
Speed (km/h)
Level 10 Speed (mph)
Incline
Weight Loss - Program Segments Repeat
Warm Up
1
2
3
4
5
6
7
8
4:00 MIN
30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC 30 SEC
1.6
2.4
3.2
4
4.8
5.6
6.4
5.6
4.8
4
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
0.0
0.5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
2.08 3.04
4
4.8
5.6
6.4
7.2
6.4
5.6
4.8
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
0.0
0.5
1.5
1.5
1.0
0.5
1.0
0.5
1.0
1.5
2.4
3.68
4.8
5.6
6.4
7.2
8
7.2
6.4
5.6
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
2.88 4.16
5.6
6.4
7.2
8
8.8
8
7.2
6.4
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.2
4.8
6.4
7.2
8
8.8
9.6
8.8
8
7.2
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
3.68 5.44
7.2
8
8.8
9.6
10.4
9.6
8.8
8
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
1.0
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4
6.08
8
8.8
9.6
10.4 11.2 10.4
9.6
8.8
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
4.48 6.56
8.8
9.6
10.4 11.2
12
11.2 10.4
9.6
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
4.8
7.2
9.6
10.4 11.2
12
12.8
12
11.2 10.4
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
5.28 7.84 10.4 11.2
12
12.8 13.6 12.8
12
11.2
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
Cool Down
4:00 MIN
3.68
2.4
2.3
1.5
0.5
0.0
4.16 2.88
2.6
1.8
0.5
0.0
4.8
3.2
3.0
2.0
1.0
0.5
5.44 3.68
3.4
2.3
1.0
0.5
6.08
4
3.8
2.5
1.5
1.0
6.56 4.48
4.1
2.8
1.5
1.0
7.2
4.8
4.5
3.0
2.0
1.5
7.84 5.28
4.9
3.3
2.0
1.5
8.48
5.6
5.3
3.5
2.5
2.0
8.96 6.08
5.6
3.8
2.5
2.0
Fitness Test program: A workout based on the Gerkin protocol. This test has various stages increasing
treadmill speed and incline until your maximum heart rate is reached. Your score is based on your gender, age
and time needed to complete the test.
The Gerkin protocol was developed by Dr. Richard Gerkin of the Phoenix (Arizona) Fire Department. It is a sub-maximal graded treadmill
evaluation used by many Fire Departments across the United States to assess the physical condition of the firefighters. The test requires
constant monitoring of the user’s heart rate so the use of a telemetric chest strap is highly encouraged. The workout operates as follows:
CLASSIC
CONSOLE
Warm-up: 3 minutes long at 1.6 - 4.8 km/h / 1.0 - 3.0 mph and 0% incline.
1) Stage 1: 1 minute long at 7.2 km/h / 4.5 mph and 0% incline.
2) Stage 2: 1 minute long at 7.2 km/h / 4.5 mph and 2% incline.
3) Stage 3: 1 minute long at 8.0 km/h / 5.0 mph and 2% incline.
4) Stages 4 through 15: After every odd minute, the incline will increase by 2%. After every even minute, the speed will increase by 0.5
mph (0.8 kph). Once the user’s heart rate exceeds the target heart rate (85% of maximum as determined by the equation [220 – age] ×
[0.85] = target heart rate), the evaluation ends and the final evaluation stage is recorded.
5) Cool-down: The test is completed when user's heart rate exceeds the target or the users completes all 15 stages, whichever occurs
first. Then the treadmill will enter cool down for 3 minutes.
Fitness test scores (Estimated V02 MAX (ML/KG/MIN) per age category)
MEN
Age
Percentile 20-29 30-39 40-49 50-59
99
> 58.8 > 58.9 > 55.4 > 52.5
EXCELLENT
95
54.0
52.5
50.4
47.1
90
53.9
52.4
50.3
47.0
GOOD
80
48.2
46.8
44.1
41.0
70
48.1
46.7
44.0
40.9
AVERAGE
60
44.2
42.4
39.9
36.7
50
44.1
42.3
39.8
36.6
FAIR
40
41.0
38.9
36.7
33.8
30
40.9
38.8
36.6
33.7
POOR
20
37.1
35.4
33.0
30.2
10
37.0
35.3
32.9
30.1
VERY POOR
5
31.6
30.9
28.3
25.1
WOMEN
Percentile 20-29
99
>53.0
EXCELLENT
95
46.8
90
46.7
GOOD
80
41.0
70
40.9
AVERAGE
60
36.7
50
36.6
FAIR
40
33.8
30
33.7
POOR
20
30.6
10
30.5
VERY POOR
5
25.9
Age
30-39 40-49
>48.7 >46.8
43.9
41.0
43.8
40.9
38.6
36.3
38.5
36.2
34.6
32.3
34.5
32.2
32.3
29.5
32.2
29.4
28.7
26.5
28.6
26.4
25.1
23.5
50-59
>42.0
36.8
36.7
32.3
32.2
29.4
29.3
26.9
26.8
24.3
24.2
21.1
Note: Changing the speed or incline
during the test will end the test and
enter cool-down. Press stop to end
the test at any time and see results.
11
A
I
Elegant CONSOLE OPERATION
ELEGANT
ELEGANT
CONSOLE
K
B
INCLINE
STEIGUNG
SPEED
GESCHWINDIGKEIT
J
S
WARNING!
WARNUNG!
If you experience chest pains, dizziness, or shortness of breath, stop exercising immediately and consult your physician
before continuing. Remove safety key when not in use, and store out of reach of children.
N
Falls Sie während des Trainings Übelkeit, Brustschmerzen, Schwindelanfälle oder Atemnot verspüren, beenden Sie Ihr
Training sofort und suchen Sie einen Arzt auf. Entfernen Sie den Sicherheitsschlüssel nach dem Training, um einem
ungewollten Einschalten durch Kinder vorzubeugen.
O
P
E
F
Steigung
Incline
Steigung
12
G
T40 &
TF40
ONLY
Geschwindigkeit
Zurück
T40 &
TF40
ONLY
Eingabe
ENERGIESPARMODUS
C
M
R
Q
L
D
Speed
Geschwindigkeit
H
Note: There is a thin protective sheet of clear plastic on the overlay of the console that should
be removed before use.
A) lCd display: see next page for more information.
B) Display keys: this console functions like an ATM machine with function keys next
to icons on the display for making selections. To select a function or modify display
data, simply press the key next to the icon you wish to choose.
C) Start: press to begin exercising, start your workout, or resume exercising after pause.
D) Stop: press to pause your workout. Press stop again to end workout.
keys: used to adjust incline in small increments (0.5% Increments).
E) Incline
F) Speed
keys: used to adjust speed in small increments (0.1 km/h / 0.1 mph
increments).
G) Incline toggles (T40 & TF40 only): used to adjust incline in small increments
(0.5% Increments).
H) Speed toggles (T40 & TF40 only): used to adjust speed in small increments
(0.1 km/h / 0.1 mph increments).
I) Quick adjust keypad: used to reach desired speed or incline more quickly.
J) Set incline key: used to change incline to level entered into keypad.
K) Set speed key: used to change speed to level entered into keypad.
L) Enter / change display key: press to confirm programming selections during
workout setup. Press to change main display, choose from 1 of 5 Virtual Active images
or program profile.
M) Back: press to go back to the previous step during program setup.
N) USB port access pocket: USB for software updates or charging devices. *
O) Reading rack: holds reading material.
P) Media player holder: holds your media player or tablet.
Q) Safety key position: enables treadmill when safety key is inserted.
R) Energy saver light: indicates if machine is in energy saver mode. Press any key
to wake up the machine.
S) Workout Data: use the or keys to change the workout data displayed.
QUICK ADJUST KEYPAD (I)
ELEGANT
CONSOLE
INCLINE
STEIGUNG
SPEED
GESCHWINDIGKEIT
Quickly access any speed or
incline level by typing the number
and pressing SPEED ( ) or
INCLINE ( ). Examples:
•To change the speed to 6.5
km/h or mph, press 6–5–
SPEED ( ).
•To change the incline to 10%,
press 1–0–0–INCLINE ( ).
(NOTE: If there is no decimal
point, you still must enter 0).
* Will not charge USB devices
which require more than 1 amp.
13
ELEGANT DISPLAY operation
Elegant Console GETTING STARTED
This console functions like an ATM machine with 8 function keys next to indicators on the display. To select a function or modify
display data, simply press the key next to the selection you wish to choose.
1) Check to make sure no objects are placed on the belt that will hinder the movement of the treadmill.
2) Plug in the power cord and turn the treadmill ON.
3) Stand on the side rails of the treadmill.
Welcome screen (user setup)
ELEGANT
Workout selection
4) Attach the safety key clip to part of your clothing making sure that it is secure and will not become detached during
operation.
CONSOLE
A
D
E
C
B
H
G
F
5) Insert the safety key into the safety keyhole in the console.
ELEGANT
CONSOLE
6) Select a user and press continue to confirm.
7) You have two options to start your workout:
A) Quick start up
Simply press the START key to begin working out.
Time, distance, and calories will all count up from zero. OR...
B) Select a program
1) Select a program and press continue to confirm.
A) Language selection: Cycle between language
options.
B) Arrow buttons: Use to scroll through data such as
the list of users. Select GUEST if you do not wish to save
your workout stats.
C) Edit: Setup, delete or change a user profile.
E) Back: Takes you back to the user setup screen.
F) Arrow buttons: Use to scroll through programs.
2) Follow the on-screen prompts to complete the program setup.
3) When setup is complete, press start to begin your workout.
G) Help: Press to see program description.
Finishing your workout
H) Continue: Press to advance with the selected program.
Once a program is selected, follow the on screen prompt to
complete program setup.
When your workout is complete, your workout information will stay displayed on the console for 2 minutes and then return to the
homescreen. All workout information is automatically saved to the user profile.
D) Continue: Press to advance with the selected user.
14
15
Elegant console PROGRAM information
Level 16
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
Level 17
Level 18
Classic programs: Workout programs include manual, intervals and weight loss.
Level 19
ELEGANT
CONSOLE
Manual: A workout that allows you to manually adjust the machine at any time.
Level 20
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
Level 11
Level 12
Level 13
Level 14
16
Level 15
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
2
5.12
3.2
5.92
3.7
6.72
4.2
7.36
4.6
7.84
4.9
8
5.0
8.48
5.3
9.28
5.8
9.6
6.0
10.4
6.5
11.2
7.0
12
7.5
12.8
8.0
13.6
8.5
14.4
9.0
3
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
4
5.12
3.2
5.92
3.7
6.72
4.2
7.36
4.6
7.84
4.9
8
5.0
8.48
5.3
9.28
5.8
9.6
6.0
10.4
6.5
11.2
7.0
12
7.5
12.8
8.0
13.6
8.5
14.4
9.0
5
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
6
5.12
3.2
5.92
3.7
6.72
4.2
7.36
4.6
7.84
4.9
8
5.0
8.48
5.3
9.28
5.8
9.6
6.0
10.4
6.5
11.2
7.0
12
7.5
12.8
8.0
13.6
8.5
14.4
9.0
7
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
Intervals - Program Segments Repeat
8
9
10
11
12
13
14
5.6 2.4 5.6 2.4 5.6 2.4 5.92
3.5 1.5 3.5 1.5 3.5 1.5 3.7
6.4 3.2 6.4 3.2 6.4 3.2 6.72
4.0 2.0 4.0 2.0 4.0 2.0 4.2
7.04 3.52 7.04 3.52 7.04 3.52 7.36
4.4 2.2 4.4 2.2 4.4 2.2 4.6
7.68 4 7.68 4 7.68 4
8
4.8 2.5 4.8 2.5 4.8 2.5 5.0
8.16 4.8 8.16 4.8 8.16 4.8 8.48
5.1 3.0 5.1 3.0 5.1 3.0 5.3
8.32 5.6 8.32 5.6 8.32 5.6 8.8
5.2 3.5 5.2 3.5 5.2 3.5 5.5
8.8 5.6 8.8 5.6 8.8 5.6 9.28
5.5 3.5 5.5 3.5 5.5 3.5 5.8
9.6 5.6 9.6 5.6 9.6 5.6 10.08
6.0 3.5 6.0 3.5 6.0 3.5 6.3
10.08 6.4 10.08 6.4 10.08 6.4 10.4
6.3 4.0 6.3 4.0 6.3 4.0 6.5
10.72 7.2 10.72 7.2 10.72 7.2 11.2
6.7 4.5 6.7 4.5 6.7 4.5 7.0
11.52 8 11.52 8 11.52 8
12
7.2 5.0 7.2 5.0 7.2 5.0 7.5
12.32 8.8 12.32 8.8 12.32 8.8 12.8
7.7 5.5 7.7 5.5 7.7 5.5 8.0
13.12 8.8 13.12 8.8 13.12 8.8 13.6
8.2 5.5 8.2 5.5 8.2 5.5 8.5
13.92 9.6 13.92 9.6 13.92 9.6 14.4
8.7 6.0 8.7 6.0 8.7 6.0 9.0
14.72 9.6 14.72 9.6 14.72 9.6 15.2
9.2 6.0 9.2 6.0 9.2 6.0 9.5
15
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
16
5.92
3.7
6.72
4.2
7.36
4.6
8
5.0
8.48
5.3
8.8
5.5
9.28
5.8
10.08
6.3
10.4
6.5
11.2
7.0
12
7.5
12.8
8.0
13.6
8.5
14.4
9.0
15.2
9.5
17
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
18
5.92
3.7
6.72
4.2
7.36
4.6
8
5.0
8.48
5.3
8.8
5.5
9.28
5.8
10.08
6.3
10.4
6.5
11.2
7.0
12
7.5
12.8
8.0
13.6
8.5
14.4
9.0
15.2
9.5
19
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
20
5.92
3.7
6.72
4.2
7.36
4.6
8
5.0
8.48
5.3
8.8
5.5
9.28
5.8
10.08
6.3
10.4
6.5
11.2
7.0
12
7.5
12.8
8.0
13.6
8.5
14.4
9.0
15.2
9.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
15.2
9.5
16
10.0
16.8
10.5
17.6
11.0
18.4
11.5
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
15.2
9.5
16
10.0
16.8
10.5
17.6
11.0
18.4
11.5
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
15.2
9.5
16
10.0
16.8
10.5
17.6
11.0
18.4
11.5
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
15.52
9.7
16.32
10.2
17.12
10.7
17.92
11.2
18.72
11.7
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
15.52
9.7
16.32
10.2
17.12
10.7
17.92
11.2
18.72
11.7
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
15.52
9.7
16.32
10.2
17.12
10.7
17.92
11.2
18.72
11.7
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
16
10.0
16.8
10.5
17.6
11.0
18.4
11.5
19.2
12.0
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
16
10.0
16.8
10.5
17.6
11.0
18.4
11.5
19.2
12.0
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
16
10.0
16.8
10.5
17.6
11.0
18.4
11.5
19.2
12.0
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
16
10.0
16.8
10.5
17.6
11.0
18.4
11.5
19.2
12.0
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
15.52
9.7
16.32
10.2
17.12
10.7
17.92
11.2
18.72
11.7
9.6
6.0
10.4
6.5
10.4
6.5
11.2
7.0
11.2
7.0
15.52
9.7
16.32
10.2
17.12
10.7
17.92
11.2
18.72
11.7
ELEGANT
CONSOLE
WEIGHT LOSS: Promotes weight loss by increasing and decreasing the speed and incline, while keeping you in
your fat burning zone. Speed and Incline changes, segments repeat every 30 seconds.
Intervals: A speed-based workout that automatically adjusts the speed of the machine at regular intervals.
1
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
0.8
0.5
km/h
mph
km/h
mph
km/h
mph
km/h
mph
km/h
mph
21
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
22
5.6
3.5
6.4
4.0
7.04
4.4
7.68
4.8
8.16
5.1
8.32
5.2
8.8
5.5
9.6
6.0
10.08
6.3
10.72
6.7
11.52
7.2
12.32
7.7
13.12
8.2
13.92
8.7
14.72
9.2
23
2.4
1.5
3.2
2.0
3.52
2.2
4
2.5
4.8
3.0
5.6
3.5
5.6
3.5
5.6
3.5
6.4
4.0
7.2
4.5
8
5.0
8.8
5.5
8.8
5.5
9.6
6.0
9.6
6.0
24
5.6
3.5
6.4
4.0
7.04
4.4
7.68
4.8
8.16
5.1
8.32
5.2
8.8
5.5
9.6
6.0
10.08
6.3
10.72
6.7
11.52
7.2
12.32
7.7
13.12
8.2
13.92
8.7
14.72
9.2
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
Speed (km/h)
Speed (mph)
Incline
1
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
1.6
1.0
0.0
2
2.4
1.5
0.0
3.2
2.0
0.0
4
2.5
0.0
4.8
3.0
0.0
5.6
3.5
0.0
6.4
4.0
0.0
7.2
4.5
0.0
8
5.0
0.0
8.8
5.5
0.0
9.6
6.0
0.0
3
3.2
2.0
0.0
4
2.5
0.0
4.8
3.0
0.0
5.6
3.5
0.0
6.4
4.0
0.0
7.2
4.5
0.0
8
5.0
0.0
8.8
5.5
0.0
9.6
6.0
0.0
10.4
6.5
0.0
4
2.4
1.5
1.0
3.2
2.0
1.5
4
2.5
2.0
4.8
3.0
2.5
5.6
3.5
3.0
6.4
4.0
3.5
7.2
4.5
4.0
8
5.0
4.5
8.8
5.5
5.0
9.6
6.0
5.5
5
2.4
1.5
1.5
3.2
2.0
2.0
4
2.5
2.5
4.8
3.0
3.0
5.6
3.5
3.5
6.4
4.0
4.0
7.2
4.5
4.5
8
5.0
5.0
8.8
5.5
5.5
9.6
6.0
6.0
6
1.6
1.0
2.0
2.4
1.5
2.5
3.2
2.0
3.0
4
2.5
3.5
4.8
3.0
4.0
5.6
3.5
4.5
6.4
4.0
5.0
7.2
4.5
5.5
8
5.0
6.0
8.8
5.5
6.5
Weight Loss - Program Segments Repeat
7
8
9
10 11 12 13 14
1.6 4 2.4 2.4 3.2 3.2 4 3.2
1.0 2.5 1.5 1.5 2.0 2.0 2.5 2.0
2.0 0.0 2.0 2.0 1.0 1.5 0.5 1.0
2.4 4.8 3.2 3.2 4
4 4.8 4
1.5 3.0 2.0 2.0 2.5 2.5 3.0 2.5
2.5 1.0 2.5 2.5 1.5 2.0 1.0 2.0
3.2 5.6 4
4 4.8 4.8 5.6 4.8
2.0 3.5 2.5 2.5 3.0 3.0 3.5 3.0
3.0 1.5 3.0 3.0 2.0 2.5 1.5 2.5
4 6.4 4.8 4.8 5.6 5.6 6.4 5.6
2.5 4.0 3.0 3.0 3.5 3.5 4.0 3.5
3.5 2.0 3.5 3.0 2.0 3.0 2.0 3.0
4.8 7.2 5.6 5.6 6.4 6.4 7.2 6.4
3.0 4.5 3.5 3.5 4.0 4.0 4.5 4.0
4.0 2.5 4.0 4.0 2.5 3.5 2.5 3.5
5.6 8 6.4 6.4 7.2 7.2
8
7.2
3.5 5.0 4.0 4.0 4.5 4.5 5.0 4.5
4.5 3.0 4.5 4.5 3.0 4.0 3.0 4.0
6.4 8.8 7.2 7.2
8
8 8.8 8
4.0 5.5 4.5 4.5 5.0 5.0 5.5 5.0
5.0 3.5 5.0 5.0 3.5 4.5 3.5 4.5
7.2 9.6 8
8 8.8 8.8 9.6 8.8
4.5 6.0 5.0 5.0 5.5 5.5 6.0 5.5
5.5 4.0 5.5 5.5 4.0 5.0 4.0 5.0
8 10.4 8.8 8.8 9.6 9.6 10.4 9.6
5.0 6.5 5.5 5.5 6.0 6.0 6.5 6.0
6.0 4.5 6.0 6.0 4.5 5.5 4.5 5.5
8.8 11.2 9.6 9.6 10.4 10.4 11.2 10.4
5.5 7.0 6.0 6.0 6.5 6.5 7.0 6.5
6.5 5.0 6.5 6.5 5.0 6.0 5.0 6.0
15
2.4
1.5
2.0
3.2
2.0
2.5
4
2.5
3.0
4.8
3.0
3.5
5.6
3.5
4.0
6.4
4.0
4.5
7.2
4.5
5.0
8
5.0
5.5
8.8
5.5
6.0
9.6
6.0
6.5
16
1.6
1.0
2.5
2.4
1.5
3.0
3.2
2.0
3.5
4
2.5
4.0
4.8
3.0
4.5
5.6
3.5
5.0
6.4
4.0
5.5
7.2
4.5
6.0
8
5.0
6.5
8.8
5.5
7.0
17
3.2
2.0
1.0
4
2.5
1.5
4.8
3.0
2.0
5.6
3.5
2.5
6.4
4.0
3.0
7.2
4.5
3.5
8
5.0
4.0
8.8
5.5
4.5
9.6
6.0
5.0
10.4
6.5
5.5
18
3.2
2.0
1.0
4
2.5
1.5
4.8
3.0
2.0
5.6
3.5
2.5
6.4
4.0
3.0
7.2
4.5
3.5
8
5.0
4.0
8.8
5.5
4.5
9.6
6.0
5.0
10.4
6.5
5.5
19
2.4
1.5
2.0
3.2
2.0
2.5
4
2.5
3.0
4.8
3.0
3.5
5.6
3.5
4.0
6.4
4.0
4.5
7.2
4.5
5.0
8
5.0
5.5
8.8
5.5
6.0
9.6
6.0
6.5
20
1.6
1.0
2.5
2.4
1.5
3.0
3.2
2.0
3.5
4
2.5
4.0
4.8
3.0
4.5
5.6
3.5
5.0
6.4
4.0
5.5
7.2
4.5
6.0
8
5.0
6.5
8.8
5.5
7.0
21
3.2
2.0
1.0
4
2.5
1.5
4.8
3.0
2.0
5.6
3.5
2.5
6.4
4.0
3.0
7.2
4.5
3.5
8
5.0
4.0
8.8
5.5
4.5
9.6
6.0
5.0
10.4
6.5
5.5
22
3.2
2.0
1.0
4
2.5
1.5
4.8
3.0
2.0
5.6
3.5
2.5
6.4
4.0
3.0
7.2
4.5
3.5
8
5.0
4.0
8.8
5.5
4.5
9.6
6.0
5.0
10.4
6.5
5.5
23
3.2
2.0
0.5
4
2.5
1.0
4.8
3.0
1.5
5.6
3.5
2.0
6.4
4.0
2.5
7.2
4.5
3.0
7.2
4.5
3.5
8
5.0
4.0
8.8
5.5
4.5
9.6
6.0
5.0
24
2.4
1.5
0.0
3.2
2.0
0.0
4
2.5
0.0
4.8
3.0
0.0
5.6
3.5
0.0
6.4
4.0
0.0
7.2
4.5
0.0
8
5.0
0.0
8.8
5.5
0.0
9.6
6.0
0.0
25
2.4
1.5
0.0
3.2
2.0
0.0
4
2.5
0.0
4.8
3.0
0.0
5.6
3.5
0.0
6.4
4.0
0.0
7.2
4.5
0.0
8
5.0
0.0
8.8
5.5
0.0
9.6
6.0
0.0
17
Elegant console PROGRAM information
ELEGANT
CONSOLE
Sprint 8: The SPRINT 8 program is an anaerobic interval program designed to build muscle, improve speed, and
naturally increase the release of Human Growth Hormone (HGH) in your body. Producing HGH through exercise
and a proper diet has been shown as an effective way to burn fat and build lean muscle mass according to Phil
Campbell, author of Ready, Set, Go! Synergy Fitness. Please go to Mr. Campbell’s website,
www.readysetgofitness.com, for more details about this radical new approach to fitness.
1) Warm-up (3:00) should gradually increase your heart rate and increase respiration and blood flow to working muscles.
The warm-up is controlled by the user to meet your specific needs.
2) Interval Training (14:30) starts immediately after the warm-up with a 30-second sprint interval; changing both speed and
incline. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. The
sprints will increase speed and elevation at the 3rd and 5th interval. The recovery speed is about 3.2-4.8 km/h / 2–3 mph
slower than your sprint and the recovery elevation is 0. You can alter your speed or incline during your workout.
3) Cool-down (2:30) helps return your body’s systems to resting levels. Less demand is placed on your heart during recovery
if an appropriate cool-down is used following the exercise.
In order to keep track of each segment/interval, the segment time is counted down in the timer. It takes only 20 minutes to complete
the SPRINT 8 workout.
18
Sprint 8 PROGRAM CHARTS:
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
BEGINNER
2
3
Km/h Elev. Mph Km/h Elev. Mph
0.8 0 0.5 0.8 0 0.5
5.9 3 4.2 6.7 3 4.6
3.2 0 2.2 3.5 0 2.5
5.9 3 4.2 6.7 3 4.6
3.2 0 2.2 3.5 0 2.5
6.4 3 4.4 7.0
3 4.8
3.2 0 2.2 3.5 0 2.5
6.4 3 4.4 7.0
3 4.8
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
Mph
0.5
3.2
1.5
3.2
1.5
3.5
1.5
3.5
1.5
3.7
1.5
3.7
1.5
3.7
1.5
3.7
1.5
1
Km/h Elev. Mph
0.8 0 0.5
5.1 3 3.7
2.4 0 2.0
5.1 3 3.7
2.4 0 2.0
5.6 3 4.0
2.4 0 2.0
5.6 3 4.0
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
4
Km/h Elev. Mph
0.8 0 0.5
7.4
3 4.9
4.0 0 3.0
7.4
3 4.9
4.0 0 3.0
7.7
3 5.1
4.0 0 3.0
7.7
3 5.1
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
5
Km/h Elev.
0.8 0
7.8
3
4.8 0
7.8
3
4.8 0
8.2 3
4.8 0
8.2 3
4.8 0
8.5 3
4.8 0
8.5 3
4.8 0
8.5 3
4.8 0
8.5 3
4.8 0
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
Mph
0.5
7.0
5.0
7.0
5.0
7.2
5.0
7.2
5.0
7.5
5.0
7.5
5.0
7.5
5.0
7.5
5.0
ADVANCED
11
12
13
14
15
Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
11.2 5 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
11.2 5 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
11.5 5 7.7 12.3 5 8.2 13.1 5 8.7 13.9 5 9.2 14.7 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
11.5 5 7.7 12.3 5 8.2 13.1 5 8.7 13.9 5 9.2 14.7 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
INTERMEDIATE
7
8
Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0
8.5 4 5.8 9.3 4
5.6 0 3.5 5.6 0
8.5 4 5.8 9.3 4
5.6 0 3.5 5.6 0
8.8 4 6.0 9.6 4
5.6 0 3.5 5.6 0
8.8 4 6.0 9.6 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
Mph
0.5
5.0
3.5
5.0
3.5
5.2
3.5
5.2
3.5
5.5
3.5
5.5
3.5
5.5
3.5
5.5
3.5
6
Km/h Elev. Mph
0.8 0 0.5
8
4 5.3
5.6 0 3.5
8
4 5.3
5.6 0 3.5
8.32 4 5.5
5.6 0 3.5
8.32 4 5.5
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
Mph
0.5
9.5
6.0
9.5
6.0
9.7
6.0
9.7
6.0
10.0
6.0
10.0
6.0
10.0
6.0
10.0
6.0
ELITE
16
17
18
19
20
Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
15.2 6 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
15.2 6 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
15.5 6 10.2 16.3 6 10.7 17.1 6 11.2 17.9 6 11.7 18.7 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
15.5 6 10.2 16.3 6 10.7 17.1 6 11.2 17.9 6 11.7 18.7 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
Mph
0.5
6.0
4.0
6.0
4.0
6.3
4.0
6.3
4.0
6.5
4.0
6.5
4.0
6.5
4.0
6.5
4.0
9
10
Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0
9.6 4 6.5 10.4 4
6.4 0 4.5 7.2
0
9.6 4 6.5 10.4 4
6.4 0 4.5 7.2
0
10.1 4 6.7 10.7 4
6.4 0 4.5 7.2
0
10.1 4 6.7 10.7 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
ELEGANT
CONSOLE
19
Elegant console PROGRAM information
Fitness Test program: A workout based on the Gerkin protocol. This test has various stages increasing
treadmill speed and incline until your maximum heart rate is reached. Your score is based on your gender, age
and time needed to complete the test.
ELEGANT
CONSOLE
The Gerkin protocol was developed by Dr. Richard Gerkin of the Phoenix (Arizona) Fire Department. It is a sub-maximal graded treadmill
evaluation used by many Fire Departments across the United States to assess the physical condition of the firefighters. The test requires
constant monitoring of the user’s heart rate so the use of a telemetric chest strap is highly encouraged. The workout operates as follows:
5K: A workout with a fixed distance of 5 kilometers (3.1 miles). Incline is adjusted automatically throughout the workout. You
control the speed.
Warm-up: 3 minutes long at 1.6 - 4.8 km/h / 1.0 - 3.0 mph and 0% incline.
10K: A workout with a fixed distance of 10 kilometers (6.2 miles). Incline is adjusted automatically throughout the workout. You
control the speed.
1) Stage 1: 1 minute long at 7.2 km/h / 4.5 mph and 0% incline.
2) Stage 2: 1 minute long at 7.2 km/h / 4.5 mph and 2% incline.
3) Stage 3: 1 minute long at 8.0 km/h / 5.0 mph and 2% incline.
4) Stages 4 through 15: After every odd minute, the incline will increase by 2%. After every even minute, the speed will increase by 0.5
mph (0.8 kph). Once the user’s heart rate exceeds the target heart rate (85% of maximum as determined by the equation [220 – age] ×
[0.85] = target heart rate), the evaluation ends and the final evaluation stage is recorded.
5) Cool-down: The test is completed when user's heart rate exceeds the target or the users completes all 15 stages, whichever occurs
first. Then the treadmill will enter cool down for 3 minutes.
MEN
Age
Percentile 20-29 30-39 40-49 50-59
99
> 58.8 > 58.9 > 55.4 > 52.5
EXCELLENT
95
54.0
52.5
50.4
47.1
90
53.9
52.4
50.3
47.0
GOOD
80
48.2
46.8
44.1
41.0
70
48.1
46.7
44.0
40.9
AVERAGE
60
44.2
42.4
39.9
36.7
50
44.1
42.3
39.8
36.6
FAIR
40
41.0
38.9
36.7
33.8
30
40.9
38.8
36.6
33.7
POOR
20
37.1
35.4
33.0
30.2
10
37.0
35.3
32.9
30.1
VERY POOR
5
31.6
30.9
28.3
25.1
WOMEN
Percentile 20-29
99
>53.0
EXCELLENT
95
46.8
90
46.7
GOOD
80
41.0
70
40.9
AVERAGE
60
36.7
50
36.6
FAIR
40
33.8
30
33.7
POOR
20
30.6
10
30.5
VERY POOR
5
25.9
Age
30-39 40-49
>48.7 >46.8
43.9
41.0
43.8
40.9
38.6
36.3
38.5
36.2
34.6
32.3
34.5
32.2
32.3
29.5
32.2
29.4
28.7
26.5
28.6
26.4
25.1
23.5
50-59
>42.0
36.8
36.7
32.3
32.2
29.4
29.3
26.9
26.8
24.3
24.2
21.1
ELEGANT
CONSOLE
Calories goal: A workout that allows you to select a specific number of calories you would like to burn during your
workout. Increasing the calorie goal of the workout will affect the duration of the workout based on your speed and incline.
Estimated time to complete shown in bottom right hand corner of the screen.
Distance goal: A workout that allows you to select a specific distance you would like to travel during your workout.
Increasing the distance goal of the workout will affect the duration of the workout based on your speed. Estimated time to
complete shown in bottom right hand corner of the screen.
Target Heart rate programs: A workout designed to keep you in your specified target heart rate
zone. This workout requires you to wear a wireless heart rate strap. See next page for calculating your target
heart rate.
Fitness test scores (Estimated V02 MAX (ML/KG/MIN) per age category)
20
Goal programs: A series of workouts that allow you to select a specific goal that you would like to
achieve.
Note: Changing the speed or incline
during the test will end the test and
enter cool-down. Press stop to end
the test at any time and see results.
HR incline: Program adjusts incline to bring to your target heart rate.
HR % incline: Program adjusts incline to bring to your desired % maximum heart rate.
21
Elegant console PROGRAM information
Virtual Active is a high definition experience that uses real destination footage from stunning destinations
around the world. The ultimate in workout entertainment, Virtual Active lets you escape the confines of a regular
workout routine while enjoying a dynamic experience.
HR speed: Program adjusts speed to bring to your target heart rate.
ELEGANT
CONSOLE
HR % speed: Program adjusts speed to bring to your desired % maximum heart rate.
The first step in knowing the right intensity for your
training is to find out your maximum heart rate (max
HR = 220 – your age). The age-based method
provides an average statistical prediction of your
max HR and is a good method for the majority of
people, especially those new to heart rate training.
The most precise and accurate way of determining
your individual max HR is to have it clinically tested
by a cardiologist or exercise physiologist through the
use of a maximal stress test. If you are over the age
of 40, overweight, have been sedentary for several
years, or have a history of heart disease in your
family, clinical testing is recommended.
Target Heart
Rate Zone
Very Hard
90 – 100%
Workout
Duration
<5
min
Example THR
Zone (age 30)
1) Select VIRTUAL ACTIVE and press CONTINUE to confirm.
Your
THR Zone
2) Select one of the destinations and press CONTINUE to confirm.
Recommended For
3) Follow the on-screen prompts to complete the program setup.
171 – 190 bpm
Fit persons and for athletic training
4) When setup is complete, press START to begin your workout.
• During the workout, the incline will adjust to reflect the terrain of the destination.
• The incline intensity is based on the level you selected.
• Speed remains constant unless you adjust it.
Hard
80 – 90%
2 – 10 min
152 – 171 bpm
Shorter workouts
Moderate
70 – 80%
10 – 40 min
133 – 152 bpm
Moderately long workouts
Light
60 – 70%
40 – 80 min
114 – 133 bpm
Longer and frequently repeated
shorter exercises
The console includes two destinations. Additional destinations can be browsed online at world.passportplayer.com
Very Light
50 – 60%
20 – 40 min
104 – 114 bpm
Weight management and active
recovery
Once you've interested in destinations from the website, you can contact your local retailer to purchase them. With the destination media
properly saved on USB sticks, you can use your new destinations with the machine. Simply insert the USB stick into the USB port on the
console and the new destinations will be available to use in the Virtual Active program.
This chart gives examples of the heart rate range for a 30 year old exercising at 5 different heart rate zones. For example, a 30-year-old’s max
HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
ELEGANT
CONSOLE
NOTES: Destination files do not transfer to the treadmill console. They must remain on your USB stick while inserted into the console in order
to use with the Virtual Active program.
Target heart rate notes:
• Warm-up and cool-down each last 5 minutes.
• After 5 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during exercise. The green line represents your target heart rate (THR) and the
red line represents your current heart rate. If you are working out beneath your THR, the treadmill will adjust speed or incline
accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline.
• If your heart rate is 25 beats over your target zone the program will shut down.
22
23
A
Touch CONSOLE OPERATION
Note: There is a thin protective sheet of clear plastic on the overlay of the console that should be removed before use.
A) Touch display: see next page for more information.
TOUCH
TOUCH
B) Start: press to begin exercising, start your workout, or resume exercising after pause.
CONSOLE
TOUCH
CONSOLE
C) Stop: press to pause/end your workout. Hold for 3 seconds to reset the console.
D) Incline
E) Speed
keys: used to adjust incline in small increments (0.5% increments).
keys: used to adjust speed in small increments (0.1 km/h / 0.1 mph increments).
F) Incline toggles (T40 & TF40 only): used to adjust incline in small increments (0.5% increments).
WARNING!
WARNUNG!
If you experience chest pains, dizziness, or shortness of breath, stop exercising immediately and consult your physician
before continuing. Remove safety key when not in use, and store out of reach of children.
J
Falls Sie während des Trainings Übelkeit, Brustschmerzen, Schwindelanfälle oder Atemnot verspüren, beenden Sie Ihr
Training sofort und suchen Sie einen Arzt auf. Entfernen Sie den Sicherheitsschlüssel nach dem Training, um einem
ungewollten Einschalten durch Kinder vorzubeugen.
K
L
D
E
Steigung
Incline
Steigung
T40 &
TF40
ONLY
Geschwindigkeit
Zurück
T40 &
TF40
ONLY
Eingabe
ENERGIESPARMODUS
G) Speed toggles (T40 & TF40 only): used to adjust speed in small increments (0.1 km/h / 0.1 mph
increments).
H) Enter: press to confirm programming selections during workout setup.
I)
Back: press to go back to the previous step during program setup.
J) Access pocket: Contains iPod cable, USB for software updates or charging devices and headphone jack. Use
the iPod cable to connect, charge and control your iPod or iPhone. *
K) Reading rack: holds reading material.
L) Media player holder: holds your media player or tablet.
Speed
Geschwindigkeit
M) Safety key position: enables treadmill when safety key is inserted.
N) Energy saver light: indicates if machine is in energy saver mode. Press any key to wake up the machine.
24
F
B
I
N
M
H
C
G
* Will not charge USB devices which require more than 1 amp.
25
TOUCH display operation
TOUCH
GETTING STARTED
The Touch console has a fully integrated touchscreen display. All information required for workouts is explained on screen. Exploration of the
interface is highly recommended. The information explaining how to program for various workouts will give an explanation about the contents
of each screen. The screen uses sliders and arrow buttons to set inputs. To operate a slider, press and drag the blue slider button and
release at your desired level or press the slider arrows to adjust up and down incrementally. If prompted, press OK on the slider button to
confirm your selection.
CONSOLE
Homescreen
Setup screen
B
C
L
A
A
G
C) User info: Press to add, delete or edit a user.
D) ? Button: Press to see description of program or feature.
E) Programs: Press a button to select a workout. You can
select a program before or during your workout.
F) Language selection: Press to change language.
26
G) Nike + iPod: See page 38 for more information.
TOUCH
CONSOLE
6) Press user login button to select a user or select guest if you do not want to save your workout
stats.
7) You have two options to start your workout:
Simply press the start button to begin working out.
Time, distance, and calories will all count up from zero. OR...
D
D
B) User Login: Press to login as one of the preset users or
as Guest.
4) Attach the safety key clip to part of your clothing making sure that it is secure and will not become
detached during operation.
A) Quick start up
E
A) Start: Press for quick start or to start a program.
3) Stand on the side rails of the treadmill.
I
J
F
2) Plug in the power cord and turn the treadmill ON.
5) Insert the safety key into the safety keyhole in the console.
K
H
1) Check to make sure no objects are placed on the belt that will hinder the movement of the treadmill.
E
H) Secondary programs: Press to select specific
workouts, goals or settings within a program category.
I) Slider arrows: Press to adjust slider level up or
down incrementally.
J) Slider button: Press and drag to adjust slider level
up or down.
K) Slider display window: Shows current level slider
is set to.
L) Home: Press to return to the homescreen or back up a
step.
B) Select a program
8) Press desired program button to select workout.
9) Use slider arrows to adjust workout settings.
10)Press Start to begin workout.
NOTE: You can adjust the speed and incline during your workout.
Finishing your workout
When your workout is complete, your workout information will stay displayed on the console for 2 minutes and
then return to the homescreen. All workout information is automatically saved to the user profile.
27
PROFILE runscreen
A
E
B
C
D
TOUCH
N
H
O
P
J
K
NOTE: If speed or incline are changed during your workout, the remaining segments will be affected accordingly.
L
J
I
C
M
F
CONSOLE
Touch console PROGRAM information
SIMPLE runscreen
Q
I
G
K
P
Classic programs: A series of workout programs including interval training and weight loss. You can also
run a manual program, run any of your previous workouts, or design your own custom workout.
TOUCH
CONSOLE
Manual: A workout that allows you to manually adjust the machine at any time.
Q
Intervals: A speed-based workout that automatically adjusts the speed of the machine at regular intervals.
A) Workout Tab: Press to change your workout or level on
the go.
B) Profile Tab: Above left. The profile runscreen shows your
progress from start to finish on a 3D map.
C) Simple tab: Above right. The simple runscreen has 3
feedback windows. Press a window to change feedback.
D) iPod tab: Press to change audio/video playing on your iPod
(while connected). See page 37 for more information.
E) Stage meter: Shows progress of current stage of the
workout. When meter is full the stage is complete.
F) Stage percentage: Shows percentage completed.
G) Stage time: Shows stage time elapsed.
H) Progress indicator: Moves along the path to show
your workout progress from start to finish.
28
I) Slider arrows: Press to adjust speed/incline level up or
down incrementally.
J) Slider button: Touch and slide to adjust speed/incline
level up or down. Note: If the speed is adjusted above an
increment of 1 mph/kph, you will be required to confirm
this speed by pressing the blinking slider button, which will
flash “OK.” If you do not press “OK” within 5 seconds, the
treadmill will continue at the current speed.
K) Previous speed/incline button: Press to set
treadmill to the previous speed/incline setting.
L) Home: Press to return to the homescreen; program will
stop and workout data will not be saved.
M)Cool down: Press to enter cool down mode at any
time during your workout.
N) Pause: Press to pause your workout for up to 5 minutes.
O) Stop: Press to stop your workout. Workout data will be
displayed for 2 minutes and saved to the user profile.
Weight loss: A workout designed specifically to target fat.
Custom 1, 2, 3: Set your own course with up to 10 stages; setting your time, speed and elevation for each stage.
1) Select Classic and then press custom 1, custom 2 or custom 3.
2) Stage 1: Set incline, speed and time using slider arrows. Press + to save and advance to stage 2.
3) Stage 2: Set incline, speed and time using slider arrows. Press + to save and advance to stage 3.
4) Repeat steps 2–3 to add and save additional stages to your custom workout.
5) To go back and edit a stage, select the stage number from the map at the bottom of the screen.
6) You can delete a stage at any time by pressing.
7) Press start at any time to begin using your custom workout. The custom 1, 2 or 3 workout will be saved automatically.
P) Feedback window: Press any window to change
feedback.
Q) Time arrows: Press to adjust the workout time up or
down.
29
Touch console PROGRAM information
Saved workout: The console automatically saves all your workouts to a calendar for each user. You can run any of your
previous workouts again.
TOUCH
CONSOLE
1) Select Classic and then press saved workout.
2) Use the arrows on the calendar to cycle through months on the calendar.
3) Saved workouts will be displayed by a
on the day they were saved.
4) Press to select that day. A workout summary window will appear to the right of the calendar. Press start to
begin using the selected saved workout again.
Sprint 8: The SPRINT 8 program is an anaerobic interval program designed to build muscle, improve speed, and
naturally increase the release of Human Growth Hormone (HGH) in your body. Producing HGH through exercise
and a proper diet has been shown as an effective way to burn fat and build lean muscle mass according to Phil
Campbell, author of Ready, Set, Go! Synergy Fitness. Please go to Mr. Campbell’s website,
www.readysetgofitness.com, for more details about this radical new approach to fitness.
1) Warm-up (3:00) should gradually increase your heart rate and increase respiration and blood flow to working muscles.
The warm-up is controlled by the user to meet your specific needs.
2) Interval Training (14:30) starts immediately after the warm-up with a 30-second sprint interval; changing both speed and
incline. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint intervals. The
sprints will increase speed and elevation at the 3rd and 5th interval. The recovery speed is about 3.2-4.8 km/h / 2–3 mph
slower than your sprint and the recovery elevation is 0. You can alter your speed or incline during your workout.
3) Cool-down (2:30) helps return your body’s systems to resting levels. Less demand is placed on your heart during recovery
if an appropriate cool-down is used following the exercise.
In order to keep track of each segment/interval, the segment time is counted down in the timer. It takes only 20 minutes to complete
the SPRINT 8 workout.
30
Sprint 8 PROGRAM CHARTS:
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
BEGINNER
2
3
Km/h Elev. Mph Km/h Elev. Mph
0.8 0 0.5 0.8 0 0.5
5.9 3 4.2 6.7 3 4.6
3.2 0 2.2 3.5 0 2.5
5.9 3 4.2 6.7 3 4.6
3.2 0 2.2 3.5 0 2.5
6.4 3 4.4 7.0
3 4.8
3.2 0 2.2 3.5 0 2.5
6.4 3 4.4 7.0
3 4.8
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
6.7 3 4.6 7.4
3 5.0
3.2 0 2.2 3.5 0 2.5
Mph
0.5
3.2
1.5
3.2
1.5
3.5
1.5
3.5
1.5
3.7
1.5
3.7
1.5
3.7
1.5
3.7
1.5
1
Km/h Elev. Mph
0.8 0 0.5
5.1 3 3.7
2.4 0 2.0
5.1 3 3.7
2.4 0 2.0
5.6 3 4.0
2.4 0 2.0
5.6 3 4.0
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
5.9 3 4.2
2.4 0 2.0
4
Km/h Elev. Mph
0.8 0 0.5
7.4
3 4.9
4.0 0 3.0
7.4
3 4.9
4.0 0 3.0
7.7
3 5.1
4.0 0 3.0
7.7
3 5.1
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
8.0 3 5.3
4.0 0 3.0
5
Km/h Elev.
0.8 0
7.8
3
4.8 0
7.8
3
4.8 0
8.2 3
4.8 0
8.2 3
4.8 0
8.5 3
4.8 0
8.5 3
4.8 0
8.5 3
4.8 0
8.5 3
4.8 0
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
Mph
0.5
7.0
5.0
7.0
5.0
7.2
5.0
7.2
5.0
7.5
5.0
7.5
5.0
7.5
5.0
7.5
5.0
ADVANCED
11
12
13
14
15
Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
11.2 5 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
11.2 5 7.5 12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
11.5 5 7.7 12.3 5 8.2 13.1 5 8.7 13.9 5 9.2 14.7 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
11.5 5 7.7 12.3 5 8.2 13.1 5 8.7 13.9 5 9.2 14.7 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
12.0 5 8.0 12.8 5 8.5 13.6 5 9.0 14.4 5 9.5 15.2 5
8.0 0 5.5 8.8 0 5.5 8.8 0 6.0 9.6 0 6.0 9.6 0
Level
Segment
Warm Up
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Cool Down
INTERMEDIATE
7
8
Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0
8.5 4 5.8 9.3 4
5.6 0 3.5 5.6 0
8.5 4 5.8 9.3 4
5.6 0 3.5 5.6 0
8.8 4 6.0 9.6 4
5.6 0 3.5 5.6 0
8.8 4 6.0 9.6 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
9.3 4 6.3 10.1 4
5.6 0 3.5 5.6 0
Mph
0.5
5.0
3.5
5.0
3.5
5.2
3.5
5.2
3.5
5.5
3.5
5.5
3.5
5.5
3.5
5.5
3.5
6
Km/h Elev. Mph
0.8 0 0.5
8.0 4 5.3
5.6 0 3.5
8.0 4 5.3
5.6 0 3.5
8.3 4 5.5
5.6 0 3.5
8.3 4 5.5
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
8.8 4 5.8
5.6 0 3.5
Mph
0.5
9.5
6.0
9.5
6.0
9.7
6.0
9.7
6.0
10.0
6.0
10.0
6.0
10.0
6.0
10.0
6.0
ELITE
16
17
18
19
20
Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0 0.5 0.8 0
15.2 6 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
15.2 6 10.0 16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
15.5 6 10.2 16.3 6 10.7 17.1 6 11.2 17.9 6 11.7 18.7 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
15.5 6 10.2 16.3 6 10.7 17.1 6 11.2 17.9 6 11.7 18.7 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
16.0 6 10.5 16.8 6 11.0 17.6 6 11.5 18.4 6 12.0 19.2 6
9.6 0 6.5 10.4 0 6.5 10.4 0 7.0 11.2 0 7.0 11.2 0
Mph
0.5
6.0
4.0
6.0
4.0
6.3
4.0
6.3
4.0
6.5
4.0
6.5
4.0
6.5
4.0
6.5
4.0
9
10
Km/h Elev. Mph Km/h Elev.
0.8 0 0.5 0.8 0
9.6 4 6.5 10.4 4
6.4 0 4.5 7.2
0
9.6 4 6.5 10.4 4
6.4 0 4.5 7.2
0
10.1 4 6.7 10.7 4
6.4 0 4.5 7.2
0
10.1 4 6.7 10.7 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
10.4 4 7.0 11.2 4
6.4 0 4.5 7.2
0
TOUCH
CONSOLE
31
Touch console PROGRAM information
TOUCH
CONSOLE
Fitness Test program: A workout based on the Gerkin protocol. This test has various stages increasing
treadmill speed and incline until your maximum heart rate is reached. Your score is based on your gender, age
and time needed to complete the test.
The Gerkin protocol was developed by Dr. Richard Gerkin of the Phoenix (Arizona) Fire Department. It is a sub-maximal graded treadmill
evaluation used by many Fire Departments across the United States to assess the physical condition of the firefighters. The test requires
constant monitoring of the user’s heart rate so the use of a telemetric chest strap is highly encouraged. The workout operates as follows:
Warm-up: 3 minutes long at 1.6 - 4.8 km/h / 1.0 - 3.0 mph and 0% incline.
Goal programs: A series of workouts that allow you to select a specific goal that you would like to
acheive.
TOUCH
CONSOLE
5K: A workout with a fixed distance of 5 kilometers (3.1 miles). Incline is adjusted automatically throughout the workout. You
control the speed.
10K: A workout with a fixed distance of 10 kilometers (6.2 miles). Incline is adjusted automatically throughout the workout. You
control the speed.
1) Stage 1: 1 minute long at 7.2 km/h / 4.5 mph and 0% incline.
2) Stage 2: 1 minute long at 7.2 km/h / 4.5 mph and 2% incline.
3) Stage 3: 1 minute long at 8.0 km/h / 5.0 mph and 2% incline.
4) Stages 4 through 15: After every odd minute, the incline will increase by 2%. After every even minute, the speed will increase by 0.5
mph (0.8 kph). Once the user’s heart rate exceeds the target heart rate (85% of maximum as determined by the equation [220 – age] ×
[0.85] = target heart rate), the evaluation ends and the final evaluation stage is recorded.
5) Cool-down: The test is completed when user's heart rate exceeds the target or the users completes all 15 stages, whichever occurs
first. Then the treadmill will enter cool down for 3 minutes.
Calories goal: A workout that allows you to select a specific number of calories you would like to burn during your
workout. Increasing the calorie goal of the workout will increase the duration of the workout based on your speed. Estimated
time to complete shown in bottom right hand corner of the screen.
Distance goal: A workout that allows you to select a specific distance you would like to travel during your workout.
Increasing the distance goal of the workout will increase the duration of the workout based on your speed. Estimated time to
complete shown in bottom right hand corner of the screen.
Fitness test scores (Estimated V02 MAX (ML/KG/MIN) per age category)
32
MEN
Age
Percentile 20-29 30-39 40-49 50-59
99
> 58.8 > 58.9 > 55.4 > 52.5
EXCELLENT
95
54.0
52.5
50.4
47.1
90
53.9
52.4
50.3
47.0
GOOD
80
48.2
46.8
44.1
41.0
70
48.1
46.7
44.0
40.9
AVERAGE
60
44.2
42.4
39.9
36.7
50
44.1
42.3
39.8
36.6
FAIR
40
41.0
38.9
36.7
33.8
30
40.9
38.8
36.6
33.7
POOR
20
37.1
35.4
33.0
30.2
10
37.0
35.3
32.9
30.1
VERY POOR
5
31.6
30.9
28.3
25.1
WOMEN
Percentile 20-29
99
>53.0
EXCELLENT
95
46.8
90
46.7
GOOD
80
41.0
70
40.9
AVERAGE
60
36.7
50
36.6
FAIR
40
33.8
30
33.7
POOR
20
30.6
10
30.5
VERY POOR
5
25.9
Age
30-39 40-49
>48.7 >46.8
43.9
41.0
43.8
40.9
38.6
36.3
38.5
36.2
34.6
32.3
34.5
32.2
32.3
29.5
32.2
29.4
28.7
26.5
28.6
26.4
25.1
23.5
50-59
>42.0
36.8
36.7
32.3
32.2
29.4
29.3
26.9
26.8
24.3
24.2
21.1
Note: Changing the speed or incline
during the test will end the test and
enter cool-down. Press stop to end
the test at any time and see results.
Target Heart rate programs: A workout designed to keep you in your specified target heart rate
zone. This workout requires you to wear a wireless heart rate strap. See next page for calculating your target
heart rate.
HR incline: Program adjusts incline to bring to your target heart rate.
HR % incline: Program adjusts incline to bring to your desired % maximum heart rate.
33
Touch console PROGRAM information
HR speed: Program adjusts speed to bring to your target heart rate.
TOUCH
CONSOLE
Virtual Active is a high definition experience that uses real destination footage from stunning destinations
around the world. The ultimate in workout entertainment, Virtual Active lets you escape the confines of a regular
workout routine while enjoying a dynamic experience.
HR % speed: Program adjusts speed to bring to your desired % maximum heart rate.
The first step in knowing the right intensity for your
training is to find out your maximum heart rate (max
HR = 220 – your age). The age-based method
provides an average statistical prediction of your
max HR and is a good method for the majority of
people, especially those new to heart rate training.
The most precise and accurate way of determining
your individual max HR is to have it clinically tested
by a cardiologist or exercise physiologist through the
use of a maximal stress test. If you are over the age
of 40, overweight, have been sedentary for several
years, or have a history of heart disease in your
family, clinical testing is recommended.
Target Heart
Rate Zone
Very Hard
90 – 100%
Workout
Duration
<5
min
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
171 – 190 bpm
Fit persons and for athletic training
Hard
80 – 90%
2 – 10 min
152 – 171 bpm
Shorter workouts
Moderate
70 – 80%
10 – 40 min
133 – 152 bpm
Moderately long workouts
Light
60 – 70%
40 – 80 min
114 – 133 bpm
Longer and frequently repeated
shorter exercises
Very Light
50 – 60%
20 – 40 min
104 – 114 bpm
Weight management and active
recovery
This chart gives examples of the heart rate range for a 30 year old exercising at 5 different heart rate zones. For example, a 30-year-old’s max
HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
TOUCH
CONSOLE
1) Select virtual active and then select one of the destinations.
2) Use slider arrows to adjust workout settings.
3) Press start to begin workout.
• During the workout, the incline will adjust to reflect the terrain of the destination.
• The incline intensity is based on the level you selected.
• Speed remains constant unless you adjust it.
The console includes two destinations: Additional destinations can be browsed online at world.passportplayer.com
Once you've interested in destinations from the website, you can contact your local retailer to purchase them. With the destination media
properly saved on USB sticks, you can use your new destinations with the machine. Simply insert the USB stick into the USB port on the
console and the new destinations will be available to use in the Virtual Active program.
Target heart rate notes:
NOTES: Destination files do not transfer to the treadmill console. They must remain on your USB stick while inserted into the console in order
to use with the Virtual Active program. Because they are HD-quality video, the destination files can be over 2 GB in size. Contact your local
retailer for more information.
• Warm-up and cool-down each last 5 minutes.
Touch the center of the screen to expand the video to full screen and touch again to minimize.
• After 5 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during exercise. The green line represents your target heart rate (THR) and the
red line represents your current heart rate. If you are working out beneath your THR, the treadmill will adjust speed or incline
accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline.
• If your heart rate is 25 beats over your target zone the program will shut down.
34
35
Workout calendar
Connecting an iPod® OR iPhone®
The console automatically saves all your workouts to a calendar for each
user. You can view any of your previous workouts in the workout calendar.
TOUCH
CONSOLE
1) From the homescreen, press user info and select a user from the
list on the left.
2) Then press the calendar button on the right.
3) Saved workouts will be displayed by a they were saved.
on the day
4) Press to select that day. A workout summary window will
appear to the right of the calendar. Press start to begin using
the selected saved workout again.
JANUARY
WK
1
2
3
4
5
SUN
MON
TUE
WED
THU
FRI
SAT
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
• Use the arrow keys < JANUARY > at the top of the workout calendar
to scroll between months.
• You can view the workout summary for each day and by each week by touching the number of the week shown on the left hand
side of the calendar (1, 2, 3, 4, 5).
• If there is more than one workout, this will be indicated by arrow keys and the number of workouts (< 1 of 3 >) at the top of the
workout summary. Use the arrow keys to scroll between the workouts.
This console includes a built-in iPod cable as an
entertainment solution for your workouts. Various iPod
and iPhone models with a dock connector will work with
the included iPod cable. iPod and iPhone models are sold
separately. iPod® compatibility: iPhone® (4, 3GS), iPod
touch® (4th, 3rd, 2nd generations, iPod nano® (6th, 5th,
4th, 3rd generations).
A
B
TOUCH
CONSOLE
To connect your compatible device:
Plug in your device by matching the dock connector pin
on the iPod cable with the dock connector on your device.
Once you have connected the device to the cable, please
allow 10 seconds for it to authenticate the device before it
will be fully functional.
During your workout, press the iPod tab (A) to access the content on your device. Select audio or video and follow the onscreen prompts to access your content. Use the media controls (B) to control media playback or navigate the menus. When
watching video, you can touch the center of the screen to expand the video to full screen and touch again to minimize.
NOTE: If you don’t want to use the speakers, you can plug your headphones into the audio out jack at the bottom of the console.
• The WORKOUT SUMMARY shows you the date and time of day of the workout, distance, time, pace and calories burned. To
view a detailed summary, simply touch the WORKOUT SUMMARY box. On this screen you will find your workout averages
(labeled WORKOUT DATA) and individual STAGE averages.
36
37
Requirements
TOUCH
CONSOLE
READY
Connect your Nike Plus-compatible device
to the built-in Made for iPod connector on
Nike + iPod compatible fitness equipment.
SET
Full console controls and built-in speakers
make it easy to exercise to your favorite
workout playlist.
GO
Start walking or running. Your pace,
distance, time, and calories burned are
recorded as you go. It’s all automatically
saved on your iPod or iPhone.
SYNC
When you’re done with your workout,
connect your iPod or iPhone to your
computer. iTunes syncs your workout data
to nikeplus.com. Every workout and every
run is there, ready for you to review.
Nike Plus-compatible iPod or iPhone (See www.apple.com/nikeplus for more
information).
Before syncing your Apple device to your computer, you must first create
a free Nike Plus account at www.nikerunning.com and download the latest
iTunes software (www.apple.com/itunes).
Passport Player, featuring Virtual Active technology, is a high definition experience
that uses real destination footage and matching ambient sounds from stunning
destinations around the world. The ultimate in workout entertainment, Passport
lets you escape the confines of a regular workout routine while enjoying a dynamic
experience.
ALL
MODELS
A Passport Player is available for purchase separately from your Vision Fitness Dealer.
GETTING STARTED
For more information go to world.passportplayer.com or www.visionfitness.com.
1) Before connecting your Apple device to the treadmill, you must first
turn on Nike Plus on the device.
2) Dock your Apple device and wait for authentication to complete. This
may take up to 10 seconds. After authentication is complete, your
iPod-specific console controls will be active (see next page).
3) See Console Operation on page 27 and start your workout.
4) If your iPod or iPhone is Nike Plus compatible, your workout will begin
recording automatically to your Nike Plus compatible device. The
console will display, “RECORDING WORKOUT TO IPOD.”
5) When your workout is complete, the display will verify by displaying
“CONGRATULATIONS WORKOUT RECORDED. CONNECT
YOUR IPOD TO YOUR COMPUTER AND SEE YOUR WORKOUT
AT NIKEPLUS.COM.” If you happen to stop your workout before your
workout is complete, press and hold stop for 5 seconds. This will
record your data to your Nike Plus-compatible device.
6) Remove your Nike Plus-compatible device and sync with iTunes.
7) Log into your Nike Running account to review and track your workouts.
38
Passport player
Made for iPod," "Made for iPhone" and "Made for iPad" mean that an electronic accessory has been designed to connect specifically to iPod, iPhone, or iPad,
respectively, and has been certified by the developer to meet Apple performance standards. Apple is not responsible for the operation of this device or its
compliance with safety and regulatory standards. Please note that the use of this accessory with iPod, iPhone or iPad may affect wireless performance.
iPhone, iPod, iPod classic, iPod nano, and iPod touch are trademarks of Apple Inc., registered in the U.S. and other countries. iPad is a trademark of Apple Inc.
Syncing console with Passport
1) Use the arrow keys on the Passport remote to scroll to
the setup icon and press select.
2) Follow the on-screen prompt to press and hold the
incline up and stop buttons on the console.
3) The message displayed on-screen will notify you if the
sync was a success or failure.
NOTE: See Passport Owner’s Manual for more information.
39
www.visionfitness.com
Vision Treadmills Console Manual 070512' | © 2012 Vision Fitness
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