True Fitness Z5.4 User manual

Z5.4 & Z5
Treadmill
Owner's Manual
truefitness.com / 800.426.6570 / 1.636.272.7100

In 1981, Frank Trulaske launched
TRUE Fitness®, and began
manufacturing premium
hand-crafted treadmills.
His team’s obsession with
quality has propelled
TRUE to the top of
the fitness 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 cutting-edge
innovations for their products. Such
advancements include ground-
breaking new features, state-of-the-
art manufacturing components, and
technological breakthroughs.
While TRUE has expanded
its line of products,
intensive quality control
standards guarantee
excellence in every
phase of production.
This results in the finest
products available in the
marketplace.
TRUE is the choice for
cardio workouts among
beginners, rehab patients
and top athletes world-
wide.
Today TRUE Fitness
offers a full line of
premium elliptical
trainers, treadmills, upright and
recumbent bikes, and flexibility
equipment.
Thank You For Selecting True
“Our original
goal was to build
the world’s best
fitness equipment,
and today we
believe we’re
doing it!”
-Frank Trulaske

Z5.4 & Z5 Treadmill Owner’s Guide 3
When using this exercise machine, basic precautions should
always be followed, including the following:
Read and understand all instructions and warnings prior to use.
Obtain a medical exam before beginning any exercise program. If
at any time during exercise you feel faint, dizzy, or experience pain,
stop and consult your physician.
Obtain proper instruction prior to use.
Inspect the treadmill for incorrect, worn, or loose components and
do not use until corrected, replaced, or tightened prior to use.
Do not wear loose or dangling clothing while using the treadmill.
Care should be used when stepping on or off the treadmill.
Read, understand, and test the emergency stop procedures before
use.
Disconnect all power before servicing the treadmill.
Do not operate electrically powered treadmills in damp or wet
locations.
Review for Your Safety
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Z5.4 & Z5 Treadmill Owner’s Guide 4
Do not exceed maximum user weight of 400 lbs.
Keep the top side of the moving surface clean and dry.
Keep children and animals away.
This treadmill is intended for residential use only.
All exercise equipment is potentially hazardous. If attention is not
paid to the conditions of equipment usage, death or serious injury
could occur.
Keep the rear of the treadmill at least 39” away from the wall or
other obstructions.
Keep the sides of the treadmill at least 20” away from the wall or
other obstructions.
Review for Your Safety
I S I

Z5.4 & Z5 Treadmill Owner’s Guide 5
Quick Start into a manual workout by pressing , or set up
a different workout by selecting a workout and adjusting settings
if necessary. Use keys, or numeric keys and press to
accept each setting.
Press to begin your workout.
Adjust speed or incline at any time by using the dedicated speed
and incline keys, pressing to accept your adjustment.
Change data readouts by pressing .
Pause your workout by pressing .
Before
Your
Workout
During
Your
Workout
Quick Start

Z5.4 & Z5 Treadmill Owner’s Guide 6
Table of Contents
Quick Start .....................................................................................5
1. Basic operation (except console)............................................8
2. Console Operation....................................................................20
3. Heart Rate Control....................................................................22
Foolproof heart rate feedback workouts
4. User Workouts...........................................................................32
How to record and run User Workouts
5. Gerkin Fitness Test....................................................................34
6. Designing an Exercise Program..............................................37
7. Care and Mainenance...............................................................45
Appendix A.....................................................................................53
Maximum Heart Rate + Target Heart Rate
Appendix B......................................................................................55
Treadmill Specifications
Specifications/Features/Software are subject to change

Z5.4 & Z5 Treadmill Owner’s Guide 7
Place your feet on the straddle covers.
Attach the safety lanyard to your waistband.
Place the safety key on the key holder.
Set up your workout (see Chapter 1) and press .
Stop the treadmill by reducing speed to 2 mph, then press .
Starting And Stopping the
Treadmill Safely

Basic Operation
In This Chapter:
Using The Keyboard
Manuals & Quick Workouts
Other Settings
Heart Rate Monitoring
Contact Heart Rate
Classic Pre-Set Workouts
Goal Focused Workouts
Chapter One
Chapter 1: Basic Operation
Chapter 2: Console Operation
Chapter 3: Heart Rate Control
Chapter 4: User Workouts
Chapter 5: Gerkin Fitness Test
Chapter 6: Designing an Exercise Program
Chapter 7: Care and Maintenance

Z5.4 & Z5 Treadmill Owner’s Guide 9
Using the Keyboard
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Selecting Workouts: Press any of the workout keys and press
to begin your workout using the default settings.
Before pressing , you may adjust other settings like
Workout Time and Body Weight, pressing after
adjusting each setting. Press at any time to begin
your workout. Note that HRC and workouts require settings
adjustments.
Adjusting Settings: Use the numeric keypad and the
keys, to adjust numeric settings. Press to accept each
settings adjustment.
Primary Controls: During your workout, press to stop
the treadbelt and pause your workout.
Press to resume your workout. Press and hold to
clear your workout.
Change Data Display: During your workout, press to
change the data displayed.
Safety Lanyard: This magnetized cord must be in place on the
treadmill balance bar location, and should be attached to your
clothing. The treadmill will not operate if the lanyard is not
attached.

Z5.4 & Z5 Treadmill Owner’s Guide 10
Press Quick Start: Start the treadbelt at 0.5 mph at the default
workout time of 30 minutes.
Setting Time or Distance Targets: Enter your weight and press
. Now either enter a workout time and press ,
or press to be prompted for a target distance.
You can keep adjusting your workout setup by repeatedly
pressing . Your workout starts only when you press .
:Press this single key to quickstart the treadmill to 3
mph.
: Press this single key to quickstart the treadmill into the
walk segment of Level 8 Speed Intervals, alternating between 3
& 6 mph in one-minute increments.
:Quick Starts treadmill to 6 mph.
:Press the Cool Down key to exit your workout into
a walk. The cool-down speed at 0% grade is calculated to be
40% of your average workout intensity or 2.5 mph, whichever is
lower.
Manual
Operation
Details
Quick
Workouts
Manual & Quick Workouts
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Z5.4 & Z5 Treadmill Owner’s Guide 11
Manual & Quick Workouts
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Quick
Speed
Important: Quick speed keys change speed with a single key
press, so take care in the keys you press.
Press , lighting the enable LED. Now the numeric keys
function as speed change keys from 1 mph to 9 mph. Quickspeed
is functional in any workout except fitness tests and Heart Rate
Control.
Disable QuickSpeed by pressing again.
During workout set up, set a correct body weight including clothes
so the treadmill can better estimate your calorie expenditure.
Body
Weight
Other Settings
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Z5.4 & Z5 Treadmill Owner’s Guide 12
This treadmill can monitor your heart rate using either the
chest strap provided with the treadmill or the metal grips on
the hand rails (called contact heart rate or CHR pads). A chest
strap transmits your heart rate to the treadmill via radio, and
the CHR pads connect to a special computer circuit to extract
your heart rate.
Although this treadmill functions fine without using the heart
rate monitoring feature, this kind of monitoring gives you
valuable feedback on your effort level. Chest strap monitoring
also allows you to use Heart Rate Control, the most advanced
exercise control system available.
When you wear a Polar® or compatible transmitter strap, the
treadmill will display your heart rate as a digital beats-per-
minute (bpm) readout.
The transmitter strap should be worn directly against your
skin, about one inch below the pectoral muscles/breast line
(see picture). Women should be careful to place the transmitter
below their bra line.
Some moisture is necessary
between the strap and your skin.
Sweat from your exercise works
best, but ordinary tap water may
be used prior to your workout if
desired.
Chest Strap
Heart Rate
Monitoring
Heart Rate Monitoring
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Z5.4 & Z5 Treadmill Owner’s Guide 13
Heart Rate Monitoring
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Contact Heart Rate
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Contact
Heart Rate
(CHR)
The contact heart rate (CHR) system lets you monitor your heart
rate without wearing a strap.
Gently grasp the contact heart rate pads as shown.
When the system detects your hands, the Heart Rate label will
start flashing in time with your heart beat. During this time, the
system is analyzing and locking in your heart rate. Within about 15
seconds, your digital heart rate in beats per minute (bpm) should
be displayed.
Important: The CHR System should only be used at speeds of
4 mph or lower. Above this speed the CHR accuracy is unavoidably
unreliable due to large muscle movements.

Z5.4 & Z5 Treadmill Owner’s Guide 14
1. Exercise with smooth body motions.
2. Breathe smoothly and regularly, and avoid talking.
(Talking will cause unrepresentative heart rate spikes of 5
to 10 bpm.)
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and
hand lotions.
5. See Appendix A for more details on Contact Heart Rate
monitoring.
When using a Heart Rate Control workout, it is best to use
chest strap monitoring. These workouts work best with
the extra accuracy gained from a chest-contact heart rate
monitoring system.
For Best
CHR
Results
Contact Heart Rate
C O: B O

Z5.4 & Z5 Treadmill Owner’s Guide 15
A Note on CHR Accuracy
CHR monitoring may be a bit less accurate than a chest
strap, since the heart rate signals are much stronger at
the chest.
About 5% of the population cannot be picked up
by any CHR system. This is because their heart is
positioned in a more up-and-down manner in their
chest, as opposed to leaning over to one side.
Contact Heart Rate
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Z5.4 & Z5 Treadmill Owner’s Guide 16
These are TRUE’s original four pre-set workouts. Changing the
workout time stretches and compresses the workout profile.
Other differences are explained below in the individual workout
sections.
Incline changes in varying amounts; the new Hills workout has
hills of the same size all throughout the workout.
Very similar to Hill Intervals, with varying incline changes.
Similar to Speed Ramp, except both speed and grade change.
Glute
Buster
Leg
Shaper
Cardio
Challenge
Classic Pre-Set Workouts
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= Incline
= Speed

Z5.4 & Z5 Treadmill Owner’s Guide 17
Classic Pre-Set Workouts
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Sports
Training
Actual
Speed
Display
When the treadmill is changing to a new target speed, the
matrix display readout will display the actual speed. As the
speed is changing, the message center will display
TARGET = 12.0 MPH
Once the treadmill reaches the new target speed, the Speed
readout will show the target speed.
Classic Pre-Set Workouts
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Z5.4 & Z5 Treadmill Owner’s Guide 18
Your Z Series treadmill also comes with advanced workouts
options for thise lookign to get the most out of their training.
Quick Workout Keys [walk, walk+run, run]
Use these keys to set up your favorite training speeds.
While the treadmill is operating in manual mode, pressing
and holding either the walk or run key will “save” that speed
as that key’s operating speed. Pressing that key will change the
treadmill speed to that speed.
Note: you can’t set a higher speed for the walk key than is set in
the run key. Tip: set the walk key speed first.
e walk+run key uses the speeds set in the walk and run keys
in an interval workout pattern. It alternates every 60 seconds
between the walk speed and the run speed.
Before you customize these keys, the walk key is set to 3 mph,
and the run key is set to 6 mph.
Caution: just a single keypress of these keys will change the
treadmill speed.
Goal Focused Workouts
C O: B O
Quick
workout
Keys

Z5.4 & Z5 Treadmill Owner’s Guide 19
Weight Loss
By pressing the “Weight Loss” key, users have the option of
choosing one of three separate programs that assist users in
achieving their weight loss goals. ese programs are:
Leg Shaper (See Page 16)
Sports Training (See Page 17)
HRC (See Chapter 3)
Performance
By pressing the “Weight Loss” key, users have the option of
choosing one of three separate programs that assist users in
achieving their weight loss goals. ese programs are:
Glute Buster (See Page 16)
Cardio Challenge (See Page 16)
Weight
Loss
Performance
Goal Focused Workouts
C O: B O

Console
Operation
Chapter Two
Chapter 1: Basic Operation
Chapter 2: Console Operation
Chapter 3: Heart Rate Control
Chapter 4: User Workouts
Chapter 5: Gerkin Fitness Test
Chapter 6: Designing an Exercise Program
Chapter 7: Care and Maintenance