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EXAMPLE 5. Press the effort “+/-” keys to set the effort level to 10%. 6. To edit the 1st Segment elevation using the keypad, press QUICK GRADE,“3”, ENTER. 7. Press center “+” key to advance to the Segment 2. 8. Press Speed “+/-” keys to set the effort level to 15%. 9. Press STARTSTART to start the program. These specialty programs have been designed to monitor and achieve a specific goal you may have every time you get on your Cardio Trainer. Whether you want to go for a 3-mile run, burn 1,000 calories, or simply exercise for 15 minutes, the Goal Progress screen will accurately assess your progress with a variety of stats. During these programs you will retain full manual control. Using Specific Goal Programs Press PROGRAMS at any time to display the programs selection screen. Scroll through the program previews with center “+/-” keys and select the Goal Program that best suits your desired workout by pressing NEXT. The display will now ask you to enter the program parameter. TIME GOAL PROGRAM: The display will prompt you to set a Program Time Goal using the keypad or “+/-” center keys. You can enter a time between 10-99 minutes. Select your time and press ENTER, NEXT, or wait three seconds. DISTANCE GOAL PROGRAM: The display will prompt you to set a Program Distance Goal using the keypad or “+/-” center keys. You can enter a distance between 0.1-99.9 miles (km in metric). Select your distance and press ENTER, NEXT, or wait three seconds. CALORIE GOAL PROGRAM: The display will prompt you to set a Program Calorie Goal using the keypad or “+/-” center keys. You can enter a calorie goal between 10-9,999 calories. Select your calories and press ENTER, NEXT, or wait three seconds. Press the button. STARTSTART As soon as you begin, the Goal Progress screen becomes available. This screen shows your Specific Goal, time remaining until completion, and other statistics. If you are in the Distance or Calorie Goal programs, your goal statistic will be counting down (noted by negative sign). Push NEXT at any time to view any of the other display screens during your program. If you wanted to burn 650 calories in the Calorie Goal program you would… 1. Press the button. 2. Press center “-” key 2 times and then NEXT. EXAMPLE STARTSTART 3. When asked to enter CALORIE GOAL, press “6”, “5”, “0”, ENTER on the keypad. 4. Press to begin. Running a Heart Rate ProgramHeart Rate Control Programs Heart Rate Control Programs Heart Rate Control programs require the use of the contact grips or wireless chest strap (see Heart Rate Monitors). The Cardio Trainer has the ability not only to display your heart rate, but also to automatically vary the effort level based upon your heart rate via its Heart Rate Control (HRC) programs. Target training allows you to maximize your workout performance while minimizing your workout time. Program Protocols: HRC vs. Interval HRC • HRC Program maintains the user’s heart rate at the target throughout the duration of the training segments. • Interval HRC Program alternates between the target and 80% of target, giving the user an opportunity to exercise at different intensity levels. % of Target Heart Rate Segment Stage HRC Interval HRC 1 Warm up 70 70 2 Warm up 80 80 3 Warm up 90 90 4-18 Training 100 Alternating 100 & 80 19 Cool Down 90 90 20 Cool Down 80 80 Whether you are in a Heart Rate Control program or in Manual Mode, the Cardio Trainer allows you to accurately monitor your heart rate via its Heart Rate Status Screen. To access it, simply press NEXT to scroll through the selectable displays in the center LCD. Heart Rate Status Screen: Features: HEARTRATE STATUS TIME IN TARGET ZONE TOTAL TIME MINIMUM, MAXIMUM, WARMUP, TARGET, AND COOL DOWN PULSE ANIMATED ZONE HEART AND ZONE LIMITS ADJUSTABLE TARGET PULSE Follow these steps to run an HRC program: SELECT PROGRAM To select an HRC program press the HRC button. Scroll through the program previews with center “+/-” keys and select HRC or INTERVAL HRC by pressing NEXT. SELECT TARGET PULSE The display will prompt you to enter your Target Pulse using the keypad or center “+/-” keys. This will set the target pulse and the elliptical will vary the effort level in an effort to reach this heart rate. Select your target pulse and press ENTER, NEXT, or wait three seconds. SELECT PROGRAM TIME The display will prompt you to set a Program Time using the keypad or “+/-” center keys. For HRC, you can enter a time between 20-99 minutes. This will scale the 20 segments of the program equally throughout your selected time. Select your time and press ENTER, NEXT, or wait three seconds. Press the STARTSTART button. ***Remember, you can adjust the program’s target heart rate in the middle of your workout in the Heart Rate Status Screen using the center “+/-” keys*** If you wanted to work out with the HRC program with a target pulse of 140, for 30:00 minutes, but you realize into the program that your Warm Up Pulse (98 bpm) is too difficult and want to lower it to 88 bpm, yo...

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