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Runner’s Interval Program
The Runner’s Interval program is made for serious runners who want to simulate track workouts and create any workout
they choose.
The program enables to select interval distance, number of repeats, Pace, Recovery Time and Recovery Pace wanted.
The parameters values are:
Interval distance: 200, 400, 600, 800, 1000, 1200, 1400 or 1600 meters
Number of repeats: 1 to 20
Pace: number of min. for 1 mile or number of min. for 1 kilometer
Recovery Time: 20 sec. to 20 min.
Recovery Pace: number of min. for 1 mile or number of min. for 1 kilometer
The Recovery Time will count down. The last 3 seconds of the recovery time will appear on the display and an audible beep
will indicate the start of the next interval.
The program will start with a recovery segment, so that you are not starting from a dead stop.
The program will display an oval track of 400 meters that will show your progression on the track.
Example: 8 x 400’s meters @ 5:15 min. Pace with a 1 min. 30 sec. Recovery Time at 15:00 min. Pace.
To select the Runner’s Interval Program:
1. Press the other programs key.
2. Press the DECREASE key to select Runner’s Interval Program. Press ENTER key to accept.
3. Select your weight. Press the numbers on the keypad or the speed INCREASE or DECREASE keys to select the appropriate
weight. The weight will vary from 50 to 400 pounds (23 to 182 kilograms). Press JustGo
TM
/ENTER key to accept.
4. Select successively the Interval distance, number of repeats, Pace (by entering the required speed in order to choose the
closest PACE wanted), Recovery Time and Recovery Pace using on each selection the speed INCREASE or DECREASE keys
to select the appropriate value (values permitted are described above). Press JustGo
TM
/ENTER key to accept each
selection.
5. To start the exercise, press the JustGo
TM
/ENTER key to accept.
WARNING – This is for serious runners only. There is fast acceleration involved…
Gerkin Protocol Program (Required wireless chest strap)
1. The Gerkin Protocol program (based on Gerkin Protocol) is a graded submaximal V02 test used by the International
Association of Fire Fighters to determine fitness for fire department duty.
2. The test is a series of 1 minute exercise stages, alternating between elevation grade and speed (i.e. first minute
elevation is increased, next minute speed is increased, etc.) until the individual heart rate exceeds the target exercise
heart rate.
3. The text ends when the target heart rate is reached and is maintained for 15 seconds. The results are converted in a
V02 MAX value that will be shown in the central information window at the end of the test.
4. The target exercise heart rate is 85 percent of the predicted maximal heart rate for a specific individual based on age.
To select the Gerkin Protocol program:
Press the OTHER PROGRAMS key and select the Gerkin Protocol program and follow the instructions shown in the
central information window.
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