True Fitness Z5 Series User manual

Owner’s Guide
Z5 Series

True is rapidly becoming the
choice for workouts among
beginners, rehab patients
and top athletes world-wide.
True treadmills are con-
sistently rated #1 for
their smooth, quiet and
comfortable performance.
Today, True is the choice for
workouts among beginners,
rehab patients and top
athletes world-wide.
Today True offers a full line
of treadmills, upright and
recumbent bikes, elliptical
trainers, strength and
flexibility equipment. True is
proud to “Deliver The Best!”
In 1981, Frank Trulaske
launched True Fitness
Technology, Inc. and
began manufacturing
hand-crafted treadmills.
His team’s obsession with
quality has propelled True
to the top of the industry
and has created one of
America’s oldest, largest
and most respected fitness
equipment manufacturers.
Over the years, True has
designed, developed,
patented and fabricated
many new and cutting-
edge innovations for
their products: including
advanced features, manu-
facturing components and
technological breakthroughs.
Intensive quality control standards
guarantee excellence in every phase
of production, resulting in the finest
products available in the market-
place.
Thank You For Selecting A True Treadmill
“Our original
goal was to build
the world’s best
treadmills, and
today we believe
we’re doing it!”
-Frank Trulaske

Table of Contents
Z5 Series Treadmill Owner's Guide
1 - Introduction
Introduces key
features, as well as a
guide to where to go
next in this manual.
page 3
2 - The Console
Describes each key
and display window.
page 11
3 - Basic
Operation
How to get the treadmill
started and stopped,
as well as discussing
calories estimation and
heart rate monitoring.
page 19
4 - Operation in
Greater Detail
All the details of
manual and preset
programs.
page 29
5 - Heart Rate
Control Workouts
Four different kinds of
treadmill-controlled
heart rate feedback
workouts.
page 37
6 - User
Programs
You can record your
workout to play back
as a custom-designed
workout.
page 49
7 - Designing an
Exercise Program
Advice on various ways
to use your treadmill
in a rewarding exercise
regime.
page 53
8 - Care and
Maintenance
Basic requirements,
as well as a simple
troubleshooting and
diagnostics guide.
page 63
9 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
page 73
Appendix A - Target Heart Rate Chart: A guide to help you pick an
initial target heart rate. page 79
Appendix B - METs Table: How speed and incline affect workload,
expressed in METs. page 83
Appendix C - METs Explanation and Formulas: The metabolic
formulas behind energy expenditure estimates. page 87
Appendix D - Specifications: The physical attributes of your Z5 Series
Treadmill. page 91
Appendix E - Glossary: Fitness terms defined. page 95
Bibliography - References, selected readings and credits. page 103

3
IntroductIon
Introduction
In This Chapter:
Model Differences
Top Features
Where to Go From Here
chapter one
Chapter 1: Introduction
Chapter 2: The Console
Chapter 3: Basic Operation
Chapter 4: Operation in Greater Detail
Chapter 5: Heart Rate Control Workouts
Chapter 6: User Programs
Chapter 7: Designing an Exercise Program: The F.I.T. Concept
Chapter 8: Care and Maintenance
Chapter 9: Important Safety Instructions
Z5 Series Treadmill Owner's Guide

Z5 Series Treadmill Owner's Guide 5
IntroductIon
Model Differences
one :IntroduCtIon
Your new treadmill is part of the True Z5 Series treadmills, which
are all built to the same heavy-duty standards. Since this owner’s
guide covers all five Z5 Series models, you might notice explanations
of features that are different from your treadmill. The main
differences are in the consoles. The following section describes the
model differences:
Z5
A manual treadmill with a simplified display.
Z5 HRC
• 7 x 20 pixel progress matrix LED display
• Four pre-set workout programs
• User programs
• Heart rate control: one target heart rate workout
Model
dIfferences

Z5 Series Treadmill Owner's Guide
6
IntroductIon
Top Features
one :IntroduCtIon
Z5.4 HRC
• Light-blue backlit LCD display with 7 x 20 progress matrix
four pre-set workout programs
• User programs
• Heart rate control: one time-based heart rate workout, four
distance-based heart rate workouts, and two interval heart
rate workouts
• S.O.F.T. Select adjustable softness running surface
Z5.5 HRC
• Deep-blue backlit LCD display with 10 x 28 progress matrix
• Dot-matrix LCD message center
• Four pre-set workout programs
• User programs
• Heart rate control: five time-based heart rate workouts, four
distance-based heart rate workouts, and five interval heart rate
workouts
• S.O.F.T. Select adjustable softness running surface

Z5 Series Treadmill Owner's Guide 7
IntroductIon
More on Top Features
one :IntroduCtIon
Z5.5 Limited
• Same as Z5.5 HRC but with –3% decline and motorized
S.O.F.T. Select adjustable softness running surface
For your maximum safety and comfort, make sure you read
Chapter 9, Important Safety Instructions.
For Your
Safety

Z5 Series Treadmill Owner's Guide
Where to Go From Here
one :IntroduCtIon
8
IntroductIon
Chapter 1: Introduction. Introduces key features, as well as a guide
on where to go next in this manual.
Chapter 2: The Console. Describes each console key and display
window.
Chapter 3: Basic Operation. How to get the treadmill started and
stopped; calorie consumption estimates; heart rate monitoring; the
S.O.F.T. Select system.
Chapter 4: Operation in Greater Detail. All the details of manual
and pre-set programs.
Chapter 5: Heart Rate Control Workouts. Four different kinds of
treadmill-controlled heart rate feedback workouts.
Chapter 6: User Programs. You can record your workout to play
back as a custom-designed workout.
Chapter 7: Desiging an Exercise Program. Advice on various ways
to use your treadmill in a rewarding exercise regime.
Chapter 8: Care and Maintenance. Basic requirements, as well as a
simple troubleshooting and diagnostics guide.
Chapter 9: Important Safety Instructions. Make sure you familiarize
yourself with this section.
Where to
Go From
Here

Where To Go From Here
one :IntroduCtIon
Z5 Series Treadmill Owner's Guide 9
IntroductIon
Appendix A: Target Heart Rate Chart. A guide to help you pick an
initial target heart rate.
Appendix B: METs Table. How speed and incline affect workload,
expressed in METs.
Appendix C: METs Explanation and Formulas. The metabolic
calculations behind energy expenditure estimates.
Appendix D: Specifications.
Bibliography: References and selected readings.

The Console
In This Chapter:
Lower Console
Limited Console
HRC Model Console
Standard Console
chapter two
Z5 Series Treadmill Owner's Guide 11
Chapter 1: Introduction
Chapter 2: The Console
Chapter 3: Basic Operation
Chapter 4: Operation in Greater Detail
Chapter 5: Heart Rate Control Workouts
Chapter 6: User Programs
Chapter 7: Designing an Exercise Program: The F.I.T. Concept
Chapter 8: Care and Maintenance
Chapter 9: Important Safety Instructions

Lower Console
two : the Console
Z5 Series Treadmill Owner's Guide 13
the console
Select/Enter Accepts workout parameters, and toggles the dual function displays.
Speed Slow/Fast Adjusts speed in 0.1 mph increments. Also used to set weight and other workout parameters.
Stop/Pause Stops the belt and pauses workout. If held for 3 seconds, resets all workout information.
Grade Up/Down Adjusts incline. Also used to choose programs.
Start/Reset Starts the belt in motion. Also resets workout data when held for 3 seconds.
Safety Key Removable magnetic key must be in place for treadmill to operate.
Numeric Keys Direct entry of numeric data.
Lower Console - Common to all Models
Enter Identical to Select/Enter with additional function when changing speed or incline using numeric keys.
Clear Clears current numeric entry.

14
the console
Z5.5 Limited
two : the Console
Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down.
Grade Incline in percent grade in 0.5% increments.
Time Time remaining in your workout. (This is elapsed time in default Manual mode or Quick Start.)
Pace Time per mile at current speed.
Calories Estimated total calories burned.
METs Energy expenditure rate. See Appendix C.
Speed Miles per hour in 0.10 increments.
Soft Select Adjustment Changes the softness of the treadmill deck.
Matrix Display Shows workout progress.
Message Center Provides workout setup instructions, and data feedback during workout.
Express Keys Instantly change from program to program.
Z5.5 Limited Console
Z5 Series Treadmill Owner's Guide
The above denitions describe workout information readouts. Those specic readouts can be toggled by hitting the Select/Enter Key.

550ZTX Treadmill Owner's Guide 15
the console
Z5.5 HRC
two : the Console
Z5 Series Treadmill Owner's Guide
Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down.
Grade Incline in percent grade in 0.5% increments.
Time Time remaining in your workout. (This is elapsed time in default Manual mode or Quick Start.)
Pace Time per mile at current speed.
Calories Estimated total calories burned.
METs Energy expenditure rate. See Appendix C.
Speed Miles per hour in 0.10 increments.
Matrix Display Shows workout progress.
Express Keys Instantly change from program to program.
Z5.5 HRC Console
The above denitions describe workout information readouts. Those specic readouts can be toggled by hitting the Select/Enter Key.

Z5 Series Treadmill Owner's Guide
Z5.4 HRC
two : BasIC operatIon
16
the console
Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down.
Grade Incline in percent grade in 0.5% increments.
Time Time remaining in your workout. (This is elapsed time in default Manual mode or Quick Start.)
Pace Time per mile at current speed.
Calories Estimated total calories burned.
METs Energy expenditure rate. See Appendix C.
Speed Miles per hour in 0.10 increments.
Matrix Display Shows workout progress.
Express Keys Instantly change from program to program.
Z5.4 HRC Console
The above denitions describe workout information readouts. Those specic readouts can be toggled by hitting the Select/Enter Key.

17
the console
Z5 HRC
two : the Console
Z5 Series Treadmill Owner's Guide
Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down.
Grade Incline in percent grade in 0.5% increments.
Time Time remaining in your workout. (This is elapsed time in default Manual mode or Quick Start.)
Pace Time per mile at current speed.
Calories Estimated total calories burned.
METs Energy expenditure rate. See Appendix C.
Speed Miles per hour in 0.10 increments.
Matrix Display Shows workout progress.
Express Keys Instantly change from program to program.
Z5 HRC Console
Z5 HRC Console
The above denitions describe workout information readouts. Those specic readouts can be toggled by hitting the Select/Enter Key.

18
the console
Z5 Series Treadmill Owner's Guide
Z5 Standard
two : BasIC operatIon
Distance Miles traveled in 0.01 mile increments up to 9.99 miles, or 0.10 mile increments past 10 miles. Can also be set to count down.
Grade Incline in percent grade in 0.5% increments.
Time Time remaining in your workout. (This is elapsed time in default Manual mode or Quick Start.)
Pace Time per mile at current speed.
Calories Estimated total calories burned.
METs Energy expenditure rate. See Appendix C.
Speed Miles per hour in 0.10 increments.
Matrix Display Shows workout progress.
Express Keys Instantly change from program to program.
Z5 Standard Console
The above denitions describe workout information readouts. Those specic readouts can be toggled by hitting the Select/Enter Key.