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COMPUTER OPERATION
Interval Programs: While on the Dormant State, press Interval button. The center LED window shows “P10”. Press the
Enter button to select P10 and start the user weight set up. Or press the Up or Down Arrow buttons to select among P10
to P12. Then press the Enter button to start the user weight set up (If Enter button is not pressed within 10 seconds, this
procedure will be skipped to the next step, user weight set up) and the center LED window then shows the default user
weight “150” (LB) while the LED dot matrix window shows “LBS”. Press the Up or Down Arrow buttons to set up user
weight then press Enter (If the Enter button is not pressed within 10 seconds, this procedure will be skipped to the next
step, workout time set up) and the center LED window shows default workout time “20”(Minutes) while the LED dot matrix
window shows “MIN”. Press the Up or Down Arrow buttons to set up the target workout time then press the Enter button.
The center LED window shows workout level “1” and the LED dot matrix window shows “LVL”. Press the Up and Down
Arrow buttons to select the workout level from 1 to 10 then press the Enter button to start the workout. The center LED
window will count down 3 seconds before start the selected Fitness program begins. Time counts down from set up
workout time to 0:00. During the workout, the user can press Incline + and Incline – buttons to overwrite the preset profile
and adjust the incline level from 0 to 10. Press Resistance + and Resistance – buttons to overwrite the preset profile and
adjust the resistance level from 1 to 20. The overwrite will only last for one segment of workout and then the next segment
will return to the original preset profile.
P-10 Interval 1
This program introduces the user to higher intensity training. The program employs a fixed incline with variable resistance, applied
in repeated work-rest intervals. Each work segment lasts 30 seconds while each rest segment lasts 60 seconds. The resistance of
the rest segments is 60 to 65% of the work segments. Interval training develops both the aerobic and anaerobic energy systems.
During the high intensity segments the anaerobic energy system is used. During the low intensity segments the aerobic energy
system works to repay the “oxygen debt” incurred during the high intensity segments. The repetition of the high intensity segments
forces the body to adapt to higher demands thereby helping the user to develop enhanced performance capabilities.
Time :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30
Distance Refer to notes
Refer to notes
Resistance
Warm Up
Program
Segments
Cool
Down
Cool
Down
Resistance
Warm
Up
Program
Segments
Cool
Down
Resistance
1 2 3 4 1 2 3 1 2 3 4
10 1.00 7 9 11 13 14 9 9 8 7 6 4
9 0.95 7 8 10 12 13 8 8 7 6 5 3
8 0.92 6 8 10 11 12 7 7 6 5 4 3
7 0.85 6 7 9 10 11 6 6 6 5 4 2
6 0.77 5 7 8 9 10 6 6 6 5 4 2
5 0.65 5 6 7 8 9 5 5 5 4 3 2
4 0.62 4 5 6 7 8 5 5 5 4 3 2
3 0.58 4 5 6 6 7 4 4 4 3 2 2
2 0.54 3 4 5 6 6 4 4 4 3 2 1
1 0.49 2 3 4 4 5 3 3 3 3 2 1
elevation Warm Up
Program Segments
Cool Down
Elevation
Multiplier
1 2 3 4 1 2 3 1 2 3 4
10 1.00 2 2 3 4 5 5 5 4 3 2 2
9 1.00 2 2 3 4 5 5 5 4 3 2 2
8 1.00 2 2 3 3 4 4 4 3 3 2 2
7 0.83 2 2 3 3 4 4 4 3 3 2 2
6 0.83 2 2 3 3 4 4 4 3 3 2 2
5 0.83 2 2 2 3 3 3 3 3 2 2 2
4 0.83 2 2 2 2 3 3 3 2 2 2 2
3 0.67 2 2 2 2 3 3 3 2 2 2 2
2 0.50 2 2 2 2 2 2 2 2 2 2 2
1 0.33 2 2 2 2 2 2 2 2 2 2 2