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Programs 7-16 for 7 Series Treadmill
P7 - Program, 5K Run
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Use the Up/Down ARROW keys or numeric keypad to select P7 5K Run. Press ENTER.
4. “PRESS START” will scroll across display prompting you to begin your workout.
5. Press START/PAUSE to start workout.
Heart Strength - Fitness Tests
P8 - Fitness Test Speed & P9 - Fitness Test Grade
There are two separate Fitness Tests: one is a Speed Controlled workload, the other is an Elevation (Grade) Controlled
workload. These tests will gently increase the workload by changing either speed or elevation until your heart rate is
within a given range. “Fitness” is determined by comparing the workload to the user’s heart rate. Higher workloads and
lower heart rates give higher “fi tness” scores.
1. Press POWER; “ENTER WEIGHT” will scroll across display.
2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER.
3. Select P8 - Fitness Test Speed or P9 - Fitness Test Grade using ARROW keys or numeric keypad. Press ENTER..
4. Select “1” Male or “2” Female. Press ENTER.
5. “ENTER AGE” will scroll across display and “34” will fl ash in TIME display.
6. Use the Up/Down ARROW keys or numeric keypad to set the users age (10-99) Press ENTER.
7. “ENTER HEART RATE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age)
will fl ash in TIME display.
8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire.
Press ENTER.
9. “PRESS START” will scroll across display prompting the user to begin workout.
10. Press START/PAUSE to start workout.
11. At the end of the workout the estimated maximal aerobic capacity will be displayed. The results are compared to
normative values of the same age and gender1 (see below), and given a fi tness rating of “Low”, “Fair”, “Average”, “Good”,
or “High.”
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How to Operate Your Bowflex® Treadmill