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J. CLEAR: Clears any entry and returns the default setting.
K. ENTER: Press this button after entering a value to register the value and move to the next screen.
L. BACK: Returns to the previous screen.
TYPES OF
WORKOUT SETUP SCREENS
G
OAL SETUP SCREENS
• Goal Type: The default setting of Goal Type is TIME (length of workout). Allows the user to
choose a predetermined length of time for the workout.
Users may also choose a more advanced Goal Type such as DISTANCE, CALORIES, or TIME
IN ZONE (only available for heart rate programs).
For Distance, Calories, and Time in Zone, the length of the workout depends on how long it
takes to reach the goal. The workout continues until the goal is met. To exit early, either
choose COOLDOWN from the Control Panel to go immediately into the Cooldown Phase, or
choose CHANGE WORKOUT to access a different program. For more information, see
Section 4.2 Using the Workouts, Selecting a Goal Type.
NOTE: Once a goal type is set, it cannot be changed during a workout, without using the
RESET button, resetting the workout.
For information on how to set, and get maximum benefit from, these type of workout goals
consult a Personal Trainer. For further information on Zone Training see section 3.1 of Heart
Rate Zone Training titled Why Heart Rate Zone Training Exercise?
• Level: Choose the programmed intensity level of the workout. Levels range from 0 to 25.
• Target Heart Rate: (heart rate workouts only) Gives a recommended heart rate* according to
age. For Fat Burn, the target heart rate is computed at 65% of the theoretical maximum
†
heart
rate . For Cardio, the target heart rate is computed at 80%. For more information on Target
Heart Rate, see Section 3, Heart Rate Zone Training Exercise.
• Watts: The Watt is a unit of power output or the expression of the mechanical rate of work. For
the Watts program, the user sets a goal time, and then the program provides the level of exer-
tion needed to keep the Watts equal to the goal during the duration of the workout.
• METs: The MET is an expression of the rate of work for the human body at rest, or a metabolic
equivalent; one MET is approximately equal to the metabolism of a person at rest. For the
METs program, the user sets a goal time, and then the program provides the level of resistance
needed to bring METs expended equal to the goal during the duration of the workout.
VALUE SETUP SCREENS
• Weight: Enter an accurate weight so that METs can be calculated. (If weight is entered METs
will toggle with WATTS on the Workout Progress Screen.)
• Age: Allows heart programs to accurately determine target heart rate.
• Gender: For accurate Fitness Testing.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individual’s age.
* 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