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Segment
P6) FOOT HILLS: Simulates a hill
Time
ascent and descent. This program
Level 1
helps tone muscle and improve
Level 2
Level 3
cardiovascular ability. Incline
Level 4
changes and segments repeat
Level 5
every 30 seconds.
Level 6
Level 7
Level 8
Level 9
Level 10
Segment
P7) MOUNTAIN CLIMB: A more-
Time
intense version of FOOT HILLS.
Level 1
Simulates a mountain ascent
Level 2
Level 3
and descent. This program
Level 4
helps tone muscle and improve
Level 5
cardiovascular ability. Incline
Level 6
Level 7
changes and segments repeat
Level 8
every 30 seconds.
Level 9
Level 10
Segment Warm Up
P8-P9) 5K/10K: Programs that
Distance
allow you to set and work
Level 1
toward a distance goal. Treadmill
Level 2
automatically adjusts incline to
Level 3
Level 4
simulate running on an actual
Level 5
course. Incline changes and all
Level 6
segments are 0.16 Km.
Level 7
Level 8
Level 9
Level 10 2.0
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LSPRO1and2_OM_Rev1_9.indd 26-27
Warm Up
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15 Cool Down
4:00
Each segment is 30 seconds
min
0.0 0.5 0.0 0.5 1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0 0.5
0.0 0.5 0.0 0.5 1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0 0.5
0.5 1.0 0.5 1.0 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5 1.0
0.5 1.0 0.5 1.0 1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5 1.0
1.0 1.5 1.0 1.5 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0 1.5
1.0 1.5 1.0 1.5 2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0 1.5
1.5 2.0 1.5 2.0 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5 2.0
1.5 2.0 1.5 2.0 2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5 2.0
2.0 2.5 2.0 2.5 3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2.5
2.0 2.5 2.0 2.5 3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0 2.5
Warm Up
1
2
3
4
5
6
7
8
4:00
Each segment is 30 seconds
min
0.0
0.0
1.0
1.5
2.0
2.5
3.0
3.0
2.5
2.0
1.5
0.0
0.0
1.5
2.0
2.5
3.0
3.5
3.5
3.0
2.5
2.0
0.0
1.0
2.0
2.5
3.0
3.5
4.0
4.0
3.5
3.0
2.5
0.0
1.5
2.5
3.0
3.5
4.0
4.5
4.5
4.0
3.5
3.0
0.0
1.5
3.0
3.5
4.0
4.5
5.0
5.0
4.5
4.0
3.5
0.0
1.5
3.5
4.0
4.5
5.0
5.5
5.5
5.0
4.5
4.0
0.0
1.5
4.0
4.5
5.0
5.5
6.0
6.0
5.5
5.0
4.5
0.0
2.0
4.5
5.0
5.5
6.0
6.5
6.5
6.0
5.5
5.0
0.0
2.0
5.0
5.5
6.0
6.5
7.0
7.0
6.5
6.0
5.5
0.0
2.0
5.5
6.0
6.5
7.0
7.5
7.5
7.0
6.5
6.0
1
2
3
4
5
6
7
8
9
10
11
12
4:00
Each segment is 0.16
Km
min
0.0
0.5
1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1.0 3.0 1.0
0.0
0.5
1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0
0.5
1.0
1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5
0.5
1.0
1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5
1.0
1.5
2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0
1.0
1.5
2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0
1.5
2.0
2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5
1.5
2.0
2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5
2.0
2.5
3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0
2.5
3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0
P10) PACER: Trains you to run at a steady "race pace". Enter in the distance plus the time limit, and the program calculates a
4:00
steady pace.
min
0.0
0.0
0.5
0.5
1.0
HEART RATE TRAINING
1.0
1.5
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
1.5
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new
2.0
to heart rate training. The most precise and
2.0
accurate way of determining your individual
max HR is to have it clinically tested by a
9
10
Cool Down
cardiologist or exercise physiologist through the
4:00
min
use of a maximal stress test. If you are over the
1.0
0.0
0.0
age of 40, overweight, have been sedentary for
1.5
0.0
0.0
several years, or have a history of heart disease
2.0
1.0
0.0
in your family, clinical testing is recommended.
2.5
1.5
0.0
3.0
1.5
0.0
This chart gives examples of the heart rate
3.5
1.5
0.0
range for a 30 year old exercising at 5 different
4.0
1.5
0.0
heart rate zones. For example, a 30-year-old's
4.5
2.0
0.0
max HR is 220 – 30 = 190 bpm and 90% max
5.0
2.0
0.0
HR is 190 × 0.9 = 171 bpm.
5.5
2.0
0.0
13
14
15 Cool Down
4:00
min
P11) THR ZONE: Automatically adjusts incline to maintain your Target Heart Rate. Perfect for simulating the intensity of your
0.5
0.0
favorite sport or everyday activity. Time-based goal.
0.5
0.0
1.0
0.5
1.0
0.5
1) Select THR Zone program and press ENTER.
1.5
1.0
1.5
1.0
2) Select TIME using
2.0
1.5
2.0
1.5
2.5
2.0
3) The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target
2.5
2.0
heart rate (from this chart) using
Target Heart
Workout
Example THR
Your
Rate Zone
Duration
Zone (age 30)
THR Zone
VERY HARD
5
171
190
<
–
min
bpm
90
100%
–
HARD
2
10
152
171
–
–
min
bpm
80
90%
–
MODERATE
10
40
133
152
–
–
min
bpm
70
80%
–
LIGHT
40
80
114
133
–
–
min
bpm
60
70%
–
VERY LIGHT
20
40
104
114
–
–
min
bpm
50
60%
–
and press ENTER.
and press START to begin program.
Recommended For
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery
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8/22/11 4:02 PM
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