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The Manual Program
The Manual Program allows you to control the speed and incline of the treadmill during the
workout, while accurately calculating exercise statistics based on your weight. The default
speed is 1.0 mph unless changed during the data entry mode. The incline is 0%. The profile in
the display window is divided into 15 equal intervals within the selected workout time. The
profile is based on the MET level, with every 2 METs equating to one vertical bar. MET level is
based on a combination of incline and speed.
To use the Manual program:
1. Press the [MANUAL] key. A screen similar to following will be displayed:
M A N U A L W O R K O U T
2. The controller will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric
mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press
[ENTER] to accept the default value.
• Your weight is used to calculate the number of calories burned for each minute
of exercise and the total number of calories burned for the exercise session.
3. The controller will display “ENTER SPEED MPH” (or “SPEED KM/H if in Metric mode).
Enter the desired speed using the numeric keypad and press [ENTER]. Or, press
[ENTER] to accept the default value.
4. Next, the controller will display “WORKOUT BASED ON 1:TIME 2:DISTANCE”. Press [1]
if you want to enter an exercise time, or press [2] if you want to enter a workout
distance (in miles or kilometers, if in metric).
If you press [1] for time, then the controller will display “ENTER TIME 5-99”. Enter the
desired time and press [ENTER]. Or, press [ENTER] to select the default time.
If you press [2] for distance, then the controller will display “ENTER DISTANCE”. Enter
the desired distance in miles (or kilometers if in Metric) and press [ENTER]. Or, press
[ENTER] to select the default distance.
5. The controller will display “PRESS START”. Press [START] to begin your workout.
• The speed may be changed at any time during the workout by pressing the
[Speed: +] key to increase the speed, or the [Speed: -] key to decrease the
speed. Or, use the numeric keypad to enter the desired speed.
• The incline may be changed at any time during the workout by pressing the
[Incline: UP] key to increase the incline, or by pressing the [Incline: DOWN] key
to decrease the incline.
6. Press [COOL DOWN] to return the incline to 0%, and the speed to 1.0 mph if the
workout speed was less than 2.0 mph. If the prior speed was greater than 2.0 mph, the
speed decreases to 2.0 mph.