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Manual Mode
Manual Mode is not a preprogrammed workout. Instead, it allows you to choose settings as
you workout. You may choose your settings according to how you feel, or your endurance
level. Since you remain in control, Manual Mode may be the best choice for beginners or for
those who have not worked out in a long time.
To increase or decrease the speed while in Manual Mode use the - + keys. To increase or
decrease the incline while in Manual Mode use the v
^
arrows.
When you workout in Manual Mode, be sure to include a three to five minute warm-up and
cool-down period. You can warm-up by setting a slow speed for walking/jogging on the
treadmill at zero incline and then gradually increase the speed to the target for your workout.
Reverse this process for your cool-down period, slowing down the speed gradually and
returning the incline to zero.
P1 — Fitness Test Program
The P1 Fitness Test Program is a twenty-minute walking workout designed to test your
aerobic walking capacity. It is the guide by which you determine which program “L” level is
best suited to your current performance capability and physical condition.
If you successfully complete the twenty-minute test at a certain fitness level (L1 to L9), you
are capable of training in the other programs (Pr2 to Pr5) at that same “L” level number.
In addition to providing the key to your current “L” level status, the P1 program can be used
at any time as an excellent cardiovascular conditioning workout. P1 provides a relatively long
and gradual warm-up period of increasing speed and incline and a five minute cool-down
period at the end. The middle portion of the program brings you to a fairly high percentage of
maximum heart rate at the peak workload point in the program (minute twelve to minute 15).
Fitness Test Program Profile — The P1 program consists of five three-minute segments
(fifteen minutes total) and one five-minute cool-down segment. At the end of each three-
minute segment, both the SPEED and the GRADE of the treadmill increase.
When the fifth segment begins (twelve minutes into the workout), you are at maximum
workload point in the program. The last five-minute segment (beginning at minute number 16)
serves as a cool-down period as the treadmill slows down and returns to 0% grade.
Choose a level that realistically reflects your fitness level and begin your fitness test. Do NOT
begin at L9 and work your way down. If you have been relatively inactive for some time, start
at level L1 to L3.
Cybex 710T Treadmill Owner’s Manual
Page 3-8