Life Fitness Advanced Workout Console User manual

Advanced Workouts Console

Getting Started: Table of Contents
GETTING STARTED
2
GETTING STARTED
3 Your Purchase
4 Radio/Television Interference
5 Safety Instructions
6 Heart Rate Telemetry Chest Strap
7 Contact Heart Rate
QUICK REFERENCE
8 Advanced Workouts Console
HOW TO
10 How to Use the Advanced Workouts Console
21 How to Use the Workouts
33 How to Use the Custom Workouts Feature
35 How to Use Goal Workouts
36 How to Use Race Mode
37 How to Use User Profiles
40 How to Use the Settings Menu
SERVICE AND TECHNICAL DATA
42 Preventative Maintenance Tips
43 Troubleshooting
45 How to Obtain Product Service
46 For Product Service Internationally
47 Warranty Information
50 Specifications

This Manual describes the
functions of the
following product:
Life Fitness Advanced Workouts
Console.
Caution:
Health related injuries may result
from incorrect or excessive use of
exercise equipment.
Life Fitness STRONGLY
recommends seeing a physician for
acomplete medical exam before
undertaking an exercise program,
particularly if the user has a family
history of high blood pressure or
heart disease, is over the age of
45, smokes, has high cholesterol,
is obese or has not exercised
regularly in the past year.
Life Fitness also recommends
consulting a fitness professional on
the correct use of this product.
If at any time while exercising the
user experiences faintness,
dizziness, pain or shortness of
breath, he or she must stop
immediately.
3
Getting Started: Your Purchase
Thank you for purchasing a Life Fitness product. Before using this product please read this
user manual along with the base assembly manual in it’s entirety to ensure that you have the
knowledge to safely and properly operate all of this product’s features. We hope you achieve
the product experience that you expect, but if you do have service issues please go to the
How to Obtain Product Service page in the How To section which will provide information on
obtaining domestic and international product service.
GETTING STARTED

Getting Started: Radio/Television Interference
Before using this product, it is essential to read this ENTIRE user manual
and ALL installation instructions.
This will help in setting up the equipment quickly and in instructing others on
how to use it correctly and safely.
GETTING STARTED
4
FCC WARNING:
POSSIBLE RADIO/TELEVISION
INTERFERENCE
Note: This equipment has been
tested and found to comply with
the limits for a Class B digital
device, pursuant to part 15 of
the FCC rules. These limits are
designed to provide reasonable
protection against harmful
interference in a residential
installation. This equipment
generates, uses and can radiate
radio frequency energy,and if not
installed and used in accordance
with the user manual, may cause
harmful interference to radio
communications. However, there
is no guarantee that the
interference will not occur in
aparticular installation. If this
equipment does cause harmful
interference to radio or television
reception, which can be
determined by turning the
equipment off and on, the user
is encouraged to try to correct
the interference by one or more
of the following measures:
• Reorient or relocate the receiving
antenna.
•Increase the separation between
the equipment and the receiver.
• Connect the equipment into an
outlet on a circuit different from
that to which the receiver is
connected.
• Consult the dealer or an
experienced radio/TV technician
for help.
CAUTION:
ANY CHANGES OR
MODIFICATIONS TO THIS
EQUIPMENT COULD VOID
THE PRODUCT WARRANTY.
Any service, other than cleaning
or user maintenance, must be
performed by an authorized
service representative. There are
no user-serviceable parts.

5
Getting Started: Safety Instructions
GETTING STARTED
IMPORTANT SAFETY INSTRUCTIONS
SAVE THESE SAFETY INSTRUCTIONS
SAFETY WARNING:
THE SAFETY OF THE PRODUCT
CAN BE MAINTAINED ONLY IF
IT IS EXAMINED REGULARLY
FOR DAMAGE AND WEAR. SEE
PREVENTATIVE MAINTENANCE
FOR DETAILS.
• Before using this product,
it is essential to read this ENTIRE
user manual and ALL
instructions.
• Always follow the console
instructions for proper operation.
•If the product does not function
properly after it has been
dropped, damaged, or even
partially immersed in water,
contact Customer Support
Services for assistance.
• Never insert objects into any
openings on the product. If an
object should drop inside,
carefully retrieve it. If the item is
beyond reach, contact Customer
Support Services.
• Never place liquids of any type
directly on the unit, except in an
accessory tray. Containers with
lids are recommended.
•Do not use the product outdoors,
near swimming pools or in areas
of high humidity.
• Keep all loose clothing,
shoelaces, and towels away from
the product.
• Keep the area around the product
clear of any obstructions,
including walls and furniture.
• Always be careful and exercise
caution when mounting or
dismounting the product.
• Wear shoes with rubber or high-
traction soles. Do not use shoes
with heels, leather soles, cleats or
spikes. Do not use the product in
bare feet.
•Do not tip the product on its side
during operation.
• Keep hands and feet away from
all moving parts.
•To ensure proper functioning of
this product, do not install
attachments or accessories that
are not provided or recommended
by the manufacturer.
• Use this product in a
well-ventilated area.
• Use this product on a solid, level
surface.
•Make sure that all components
are fastened securely.

Getting Started: Heart Rate Telemetry Chest Strap
GETTING STARTED
6
The Heart Rate Telemetry Chest Strap
The console is equipped with a wireless heart rate monitoring system in which electrodes, pressed against the
skin, transfer heart rate signals from the user to the console. The electrodes are inside the chest strap (A) that
the user wears during the workout. The transmitter strap delivers an optimal heart rate reading when the
electrodes are in direct contact with the skin, or a thin layer of wet clothing. The electrodes are two grooved
surfaces on the underside of the strap, and must remain wet to accurately transmit the electrical impulses of the
heart back to the receiver. To use, first moisten the electrodes. Then, secure the strap as high under the chest
muscles as possible. The strap should be snug, but comfortable enough to allow for normal breathing. Electrodes
must be wet to work properly.If it becomes necessary to re-moisten, grasp the center of the strap, pull it away
from your chest to expose the electrodes, and moisten. See diagram below for correct positioning of the strap.
T HE W IRELESS H EART R ATE C HEST S TRAP
The exercise bike is equipped with wireless, a heart rate monitoring system in which electrodes, pressed against the skin,
transfer heart rate signals to the exercise bike console. These electrodes are attached to a wireless heart rate chest strap that
the user wears during the workout. The chest strap is included with the exercise bike.
See the diagram below for correct positioning of the strap. The electrodes (A), which are the two grooved surfaces on the
underside of the strap, must remain wet to transmit accurately the electrical impulses of the heart back to the receiver. Moisten
the electrodes. Then, secure the strap as high under the chest muscles as possible. The strap should be snug, but comfortable
enough to allow for normal breathing.
The transmitter strap delivers an optimal heart rate reading when the electrodes are in direct contact with skin. However, it also
functions properly through a thin layer of wet clothing.
If it becomes necessary to re-moisten the chest strap electrodes, grasp the center of the strap, pull it away from the chest to
expose the two electrodes, and moisten them.
NOTE:Using the wireless chest strap will provide more accurate heart rate readings than the hand pulse sensors.
18
Note: Using the wireless chest strap will provide more accurate heart rate readings than the hand pulse sensors.

GETTING STARTED
7
Getting Started: Contact Heart Rate
Contact Heart Rate
When using Contact Heart Rate make certain to grasp sensors firmly and keep hands still. If heart rate seems
substantially higher or lower than expected, remove hands from sensors until heart rate disappears. Dry hands
and grasp sensors again until heart rate seems accurate. If this does not work you may need to slow the machine
to get an accurate reading. On treadmills we recommend for safety and accurate heart rate readings that the user
stand on the siderails when attempting to monitor heart rate with contact electrodes.
Note: The contact heart rate system may be less or more accurate with different individuals.

QUICK REFERENCE
8
1Level Display – Shows the
difficulty level or
incline percentage
(for treadmills).
2Time Display – During a
workout the time display
will show time remaining
and countdown.
3Speed Display – Speed is
displayed in miles per hour.
Speed can be converted to
kilometers per hour in the
settings menu. See user
settings section.
4Setup Steps Icon
(1,2,3,4,5) – Number refers
to the setup step you are
currently programming (not
seen in picture).
5Message Center – Gives
directions during workout
setup as well as during
the workout.
6Distance Display – Distance is
shown in miles. Distance can
be converted to kilometers in
the settings menu. See user
settings section.
7Heart Rate Display – Calculates
user’s heart rate in beats per
minute when wearing a chest
strap or holding on to contact
heart rate electrodes.
8Target Heart Rate Display –
Calculates the user’s maximum
heart rate based on 220 minus
the user’sage. Then based
on the selected program
shows the target heart rate.
9Calorie/Watts Display – Shows
the calculated average caloric
burn based on a Life Fitness
proprietary calorie equation.
This display can be set to show
Watts instead of Calories
through the settings menu.
Quick Reference: Advanced Workouts Console
Quick Reference: Advanced Workouts Console
Read the entire user manual before setting up your equipment.
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9
QUICK REFERENCE
Quick Reference: Advanced Workouts Console
Quick Reference: Advanced Workouts Console
10 Workout Profile Display – The
height of the segments
indicate the difficulty level
during the current time interval.
11 Settings Button – Enters the
user into a menu screen where
all of the console setting
options can be adjusted.
12 User Profiles Button – Allows
the user to log into a personal
user profile with all of their
saved settings. See User
Profiles Section.
13 Pause/Resume Button –
When pressed once during a
workout, the workout is
paused for 5 minutes. When
pressed again the workout is
resumed.
14 Navigation Buttons – Provides
simple forward, back, up, and
down software navigation as
well as level, time, and speed
workout adjustments.
15 Enter/Start Button – When
pushed before entering
programs Quick Start is
engaged. When entering
workout data before or during
a workout it is used as a
selection key.
16 Reset Button – When
entering workout data it
will act as a delete button.
Push three times to exit
any workout.
17 Race Mode Button – Press
this button to enter a race
with the computer during a
manual, random, hill, ez
incline or sports training
workout. Press a second time
to turn off.
18 Goal Workout Button – Press
this button to select one of
three goal workouts at the
Select Workout Screen.
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10
HOW TO
How to Use the Advanced Workouts Console
The Advanced Workouts console was designed to make navigation as simple as possible by using special colors
and keys. The console display was designed to reduce toggling between workout information. The design of
each button on the Advanced Workouts console was designed to give the user tactile feedback. Each piece of
workout feedback, including level, time, speed, has its own dedicated window.
How To Use: Advanced Workouts Console

11
1 Level/Incline Display
a. Level Display (Bikes/Cross-
Trainers) –There are two types
of levels used on Life Fitness
bikes and cross-trainers. The first type of level is the
actual brake resistance level. This type of level is
only adjustable by the user in a manual workout.
The range of possible brake resistance levels is
1-20. The second type of level is difficulty level.
There are 20 difficulty levels. Difficulty level
corresponds to a range of actual brake resistance
levels and is only used in random, hill, ez incline,
and sports training workouts. So when you select
adifficulty level of 10 it corresponds to a range of
actual brake resistance levels of 5-14. During
random, hill, ez incline, and sports training the
difficulty level will only be displayed during workout
setup and anytime you choose to change the level
during the workout. At all other times during a
workout the actual level will be displayed.
b. Level / Incline Display (Treadmills) –There are two
types of levels used on Life Fitness treadmills. The
first type of level is an incline level or percentage.
Incline level is only manually adjusted by the user in
a manual workout. The range of possible incline
percentages is 0 – 12% and can be adjusted in 0.5%
increments. The second difficulty level corresponds
to a range of actual incline percentages. Difficulty
levels are only used in random, hill, ez incline, and
sports training workouts. So when a user selects a
difficulty level of 10 it corresponds to a range of
incline percentages between 3%–7%. During
random, hill, ez incline, and sports training the
difficulty level will be displayed only during workout
setup and anytime the difficulty level is changed
during the workout. At all other times during these
workouts the incline percentage is displayed.
c. Changing the Level during a Workout –
To change the level during a workout the
underscore beneath the top row of workout
feedback needs to be positioned under level.
If the underscore is not under level, it can be
moved using the left/right arrows. To adjust the
level simply press the up and down keys.
How To Use: Advanced Workouts Console
How to Use the Advanced Workouts Console
HOW TO

12
HOW TO
How To Use: Advanced Workouts Console
How to Use the Advanced Workouts Console
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10
9
8
7
6
5
4
3
2
1
12 - 20
11 - 19
10 - 18
9-17
8-17
8-16
7-16
7-15
6-15
6-14
5-14
5-13
4-13
4-12
3-12
3-11
2-11
2-10
1-10
1 - 9
8.0 - 12.0
7.5 - 11.5
7.0 - 11.0
6.5 - 10.5
6.0 - 10.0
5.5 - 9.5
5.0 - 9.0
4.5 - 8.5
4.0 - 8.0
3.5 - 7.5
3.0 - 7.0
2.5 - 6.5
2.0 - 6.0
1.5 - 5.5
1.0 - 5.0
0.5 - 4.5
0.0 - 4.0
0.0 - 3.0
0.0 - 2.0
0.0 - 1.0
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.5% increments
Note: Adjusts in 0.3% increments
Note: Adjusts in 0.15% increments
Note: Adjusts in 0.1% increments
Difficulty Level Brake Level (CT/Bikes) Incline Level (Treadmills)

13
How To Use: Advanced Workouts Console
How to Use the Advanced Workouts Console
2 Time Display
The time window displays
the total workout time set
by the user during workout
setup, which is a range from 1-99 minutes
depending on the program. During the workout,
time will either count down from or count up to the
total workout time depending on how it’sset up in
the settings menu. The time set can be changed at
any time during the workout by highlighting the
time window with the underscore using the left and
right arrows and then modifying the time with the
up and down arrows. See settings menu.The clock
icon minut hand will move in 15 minute increments.
For example, if the remaining workout time is 10
minutes the clock will read 12:15.
3 Speed Display
Speed is displayed in miles per hour
(MPH). The formula tries to replicate
miles per hour as if the exercise was
being conducted outdoors. The speed range on
bikes and cross-trainers is 0.5 mph and up, speed
changes in increments of 0.1 mph. The speed range
on treadmills is 0.5 mph to 10.0 mph and is
adjustable in increments of 0.1 mph.
Speed can be converted to kilometers per hour in
the settings menu. See User Settings Section.
4Message Center
The message
center provides
instructional
information to the user from the moment the first
key is pressed. The message center will coach the
user through setting up a workout, including
selecting a workout and entering time, level, and
other workout specific information. Also during the
workout if certain workout feedback like pace and
METS are turned on in the Settings Menu, the
HOW TO

14
HOW TO
How To Use: Advanced Workouts Console
message center will periodically show that
information. Finally the message center is also used
to coach the user when using Total Body Mode or
Lower Body Mode on the X3 or X5
cross-trainers.
5 Distance Display
Distance is shown in miles.
The distance formula tries to
replicate miles as if the exercise was
being conducted outdoors. The distance formula will
not always be consistent with other Life Fitness
products or other manufacturer’sproducts. Distance
can be converted to kilometers in the settings menu.
See User Settings Section.
6 Target Heart Rate Display
Target heart rate is a
percentage of a user’s
maximum heart rate. The goal
is to target a range that enables one’s heart and lungs
to receive the most benefit from a workout. The
console calculates target heart rate by taking the
maximum heart rate (220 minus the user’sage) and
multiplying it by an intensity level. Life Fitness
intensity levels are 65% for weight loss and fat
burning and 80% for improving cardiovascular
endurance. The display will toggle between the 65%
and 80% intensity levels. An arrow pointing up or
down will illuminate to show when the user’s actual
heart rate is above or below the target heart rate.
a.Example: User’sAge is 45. 220 – 45 = 175.
175 is the Maximum Heart Rate for a 45 year
old. 175 x 65% = 114. 114 is the optimal
target heart rate for weight loss and fat burning.
7 HeartRate Display
The heart rate display calculates
the user’s actual heart rate in
contractions or beats per
minute during a workout. The user must be holding
on to the contact heart rate electrodes or wearing a
heart rate telemetry chest strap for the heart rate
display to function. See Getting Started: Heart Rate
Telemetry Chest Strap. Life Fitness recommends
wearing the chest strap for the most accurate heart
rate reading. If you are experiencing problems with
How to Use the Advanced Workouts Console

How to Use the Advanced Workouts Console
your heart rate reading please read the section titled
“Contact Heart Rate” for recommendations on
improving the contact heart rate reading.
8 Calorie/Watts Display
Acalorie is a unit used to
measure energy. It represents the
amount of energy obtained from
food. One calorie is approximately enough energy to
increase the temperature of 1 gram of water by 1 degree
Celsius. The console calculates an average caloric burn
based on a Life Fitness proprietary calorie equation. This
formula may not match other manufacturer’smachines
or other Life Fitness machines. This window can be
switched to show Watts. Please see instructions in
settings menu section.
9 Workout Profile Display
The workout profile
graphically displays the
intensity of a workout
with columns of various heights. During the workout
the current intensity level the user is in is signified
by an arrow located above the approopriate column.
During a heart rate workout the workout profile
acts like a graph of the user’s target heart rate
percent. Each of the 9 rows of the profile will
represent the user’s actual heart rate as a
percentage of their heart rate max. Therefore by
the end of the workout, the user will be able to
visually see their target heart rate ranges
throughout the workout.
ROW TARGET HEART RATE
PERCENT RANGE
1
2
3
4
5
6
7
8
9
20 - 29%
30 - 39%
40 - 49%
50 - 59%
60 - 69%
70 - 79%
80 - 89%
90 - 99%
100%
How To Use: Advanced Workouts Console
15
HOW TO

HOW TO
16
How to Use the Advanced Workouts Console
How To Use: Advanced Workouts Console
10 Workout Profile Indicator Arrow
The arrow located above the
columns in the workout profile
displays the position the user is at
in the workout. The position is
represented by the time entered during workout
setup divided by the number of columns (24). For
example during a 24 minute workout the arrow
would move from column to column every minute.
During Race Mode the arrow splits into two
separate arrows, a filled in arrow and an outline of
an arrow, to simulate the user and the pacer.
11 Level Meter
Indicates the intensity of the workout based on
the level the user set. The higher the meter is
filled, the more difficult the workout is. Please see
the table below to see how the level meter is
determined.
INCLINE RANGE
(TREADMILLS ONLY)
11 - 12%
9-10.5%
8-8.5%
7-7.5%
6-6.5%
5-5.5%
4-4.5%
3-3.5%
2-2.5%
0.0 - 1.5%
LEVEL
RANGE
19 - 20
17 - 18
15 - 16
13 - 14
11 - 12
9-10
7-8
5-6
3-4
1-2
Note that the percent in the table represents the
user’s actual heart rate as a percent of their heart rate
max. The heart rate max is 220-user’s age. For
example: A 40 year old’s heart rate max would be
220-40 = 180. During their workout at the first interval
their actual heart was 100. Therefore 100/180 = .56 or
56% and the profile would display the user at row 4
for the first interval of the workout.

17
How To Use: Advanced Workouts Console
How to Use the Advanced Workouts Console
12 Settings Button
Press this button once to enter the
settings menu of the console. In the
settings menu the user can set
preferences for the console display.
See Settings Menu Section.
13 User Profiles Button
Press this button once to select one of two
user profiles to log into. Once programmed,
the user profiles setting saves workout
data for two primary users. See User
Profiles Section.
14 Pause/Resume Button
When pressed once during a workout the
workout is paused for 5 minutes. When
pressed again the workout is resumed.
If the paused workout is not resumed
within 5 minutes, the console deletes the workout
in progress and returns to the setup workout state.
The pause time can be modified in the user
settings menu. See User Settings Section.
15 Navigation Button
Provides simple forward, back, up, and
down software navigation as well as
level, time, and speed workout
adjustments. While setting up a
workout use the Left/Right arrows to scroll
through workout setup options, and then use the
Up/Down arrows to adjust the values. During a
workout,use the Left/Right arrows to scroll
between options like level and time, and then use
the Up/Down arrows to adjust those values.
16 Enter/StartButton
The enter button can be pressed at any
time during initialization to begin a quick
start 30 minute manual workout. During
workout setup it is used as a selection key
when choosing program parameters.
HOW TO

18
HOW TO
How to Use the Advanced Workouts Console
How To Use: Advanced Workouts Console
17 Reset Button
Press this button when programming a
workout to clear incorrect data, such as
weight or age. Pressing RESET three times
consecutively during a workout stops it
immediately, at which point, the user returns to the
select workout screen.
18 Race Mode Button
Press this button once during a Manual,
Random, Hill, EZ Incline, or Sports Training
workout to turn on Race Mode. This mode
allows the user to race against a customized
simulated pace. Press this button again while
Race Mode is on to turn it off. See How ToUse
Race Mode.
19 Goal Workouts Button
Press this button once to enter into the
Goal Workouts selection screen. There are
three goal workouts; Calorie goal, Target
Heart Rate goal and Distance goal. The
user sets their own goal for each workout.

19
How To Use: Advanced Workouts Console
How to Use the Advanced Workouts Console
Workout Overviews
The Advanced Workouts console has ten specially designed pre-programmed workouts that have been
developed by Life Fitness. Each workout has a different goal. Read the workout descriptions carefully so
that you can develop a workout routine that focuses on reaching your specific goals.
The workout descriptions on the following pages all have headers labeled Beginner-Just Starting, Experienced-Fit,
and Advanced – Athlete. Beginner workouts are workouts designed for users just starting to workout or just starting
aworkout routine. Beginner workouts have limited gradual intensity adjustments. Experienced workouts are
designed for users seeking a more challenging workout. These users should have a stronger fitness base.
Advanced workouts are designed for athletes training for cardiovascular endurance and special events.
Different workouts have different setup steps. This section provides details on the steps themselves.
The main screen of the console is known as the “Select Workout” screen which looks like the following:
HOW TO

20
HOW TO
How To Use: Advanced Workouts Console
When this screen appears on the console, use either the Up/Down or Left/Right arrows to scroll through all the
workout choices and select a workout by pressing Enter. To begin a Quick Start workout, press Enter when the above
“Select Workout” screen appears.
When a workout is selected the display will appear on the screen depending on how
many steps are needed to setup a workout. The current step the user is on will blink to show where they are in the
setup process. Throughout the workout setup process, the up/down arrows can be used to adjust the value that is
selected and the left/right arrows can be used to scroll back and forth between different steps. In order to advance to
the next step, either press the right arrow or enter key.After entering the last step, press enter to begin the workout.
QUICK STARTis the fastest way to begin exercising, and it bypasses the steps involved in selecting a
specific workout program. Begin a QUICK START workout by pressing the ENTER key at the
SELECT WORKOUT screen. After ENTER is pressed, a constant-level workout begins. The intensity level
does not change automatically. You must change it using the arrows.
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How to Use the Advanced Workouts Console