True Z8 User manual

Quick Start: Get on and Ride!
Z8/Z8m Elliptical Owner’s Guide
(Table of Contents Begins on Following Page)
Begin pedaling. The display will start up in WORKOUT SETUP.
QUICK START into a manual workout by pressing .
SELECT A DIFFERENT WORKOUT by pressing the program keys.
Press program keys more than once for more programs.
ACCEPT EACH SETTING AND MOVE TO THE NEXT ONE by
pressing . Enter your personal data — weight, age, and
sex — for best results.
BEGIN YOUR WORKOUT by pressing at any time.
ADJUST YOUR EXERCISE WORKLOAD by using the or keys
or the numeric keys.
VIEW DIFFERENT DISPLAY DATA by pressing the Change Display
key to alternate between two different sets of data.
CHANGE WORKOUTS on-the-fly by pressing other program keys,
or by pressing the Workout Setup key for a completely
different workout.
The elliptical will retain your workout data for about 15
seconds after you stop pedaling.
STARTING UP:
DURING YOUR
WORKOUT:
PAUSING YOUR
WORKOUT:

12 - Other
Functions
Happy workout,
attract mode, and
CSAFE.
1 - Introduction
Describes and guides
you to key features.
2 - Riding Your
Elliptical
Basic operation of
everything except the
console.
3 - The Display
Describes each key
and data display
feature.
4 - How the
Elliptical Controls
Your Exercise
The unique Personal
Power control system.
5 - Workout
Setup
Setting workout
parameters and
Smart Start operation.
6 - Manual
Control
The three different
manual modes.
7 - Pre-Set
Programs
The hill and interval
programs, plus
custom intervals.
8 - Heart Rate
Control
Five different kinds of
heart rate feedback
workouts.
9 - Calorie Goal
Workout
An easy way to
achieve your workout
goal.
10 - Designing
Your Own Workout
Program your own
custom workouts.
11 - Fitness
Test
An improved YMCA
protocol VO2max
estimate.
Table of Contents
Z8/Z8m Elliptical Owner’s Guide
page 5 page 13 page 23
page 31 page 37 page 43
page 49 page 59 page 71
page 77 page 85 page 99

Table of Contents
Z8/Z8m Elliptical Owner’s Guide
13 - Creating
an Exercise Plan
Advice on using your
elliptical in a
rewarding exercise
program.
14 - Setup
Mode
Customize low-level
elliptical functions.
15 - Test Mode
Several kinds of
electronics tests.
16 - Care and
Maintenance
Keeping your elliptical
in the best shape.
17 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
Appendix A
Maximum Heart Rate
and Target Heart Rate
Appendix B
Maximal Oxygen
Uptake and METs
Appendix C
Details on How the
Z8/Z8m Elliptical
Controls Your Exercise
Intensity
Appendix D
American College of
Sports Medicine’s
Position Stand on
Exercise and Fitness
Appendix E
Specifications
Bibliography
References and
Selected Readings
page 103 page 115 page 123
page 131 page 135
page 141 page 147 page 153
page 159 page 165 page 169

Introduction
In This Chapter:
Top Features
Fancy Features
Basic Features
chapter one
Z8/Z8m Elliptical Owner’s Guide 5
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions

Top Features
INTRODUCTION
Z8/Z8m Elliptical Owner’s Guide 7
Your new Z8/Z8m Elliptical console, the Z-Console, is the most
sophisticated exercise computer in the fitness industry. Even
the simplest operation, Manual Control, works in a special and
useful way. But the Z-Console is also extremely easy to use;
the user can ignore all the fancy stuff and use it with just one
or two keystrokes.
Smart Start:Intelligently picks useful workout settings —
every workout, even an advanced one, is easy to set up.
Always-available Workout Setup: Switch to this at any time in
any workout. Adjust your current workout settings, or set up a
whole new workout.
Personal Power:Adjusts workload to compensate for
different body weights, so the elliptical feels the same to each
rider. Uses a new next-generation formula.
Calorie Goal: Tell the elliptical how many calories you want to
burn and how long you want to work out, and the elliptical
figures out what workloads you need to maintain — including
warmup and cool down.
Constant Heart Rate Control:The elliptical takes you to your
target heart rate within five to eight minutes, then keeps you
there.
INTRODUCTION
TOP FEATURES:
YOU'RE GOING TO LIKE
THESE THE MOST
INTRODUCTION

Z8/Z8m Elliptical Owner’s Guide
Fancy Features
INTRODUCTION
8
Interval Heart Rate Control:Pick both a work target HR and a
rest target HR, and the elliptical will take you back and forth
between those two targets.
Fitness Test: An enhanced version of the YMCA protocol to
estimate maximum oxygen uptake (VO2max).
Advanced Custom Programming: Create up to three different
program profiles, up to 60 segments long, using any of four
different programming methods, including a Record mode.
Custom Intervals:Choose your own interval workload and
duration.
Improved Maximum Heart Rate Estimates: Instead of the
“220 - age” formula, the Z-Console uses a newer, more
accurate formula created by exercise physiologists in 1994.
Happy Workout:If riders want to think they're burning lots of
calories when they are actually hardly working at all, this
workout is for them.
Gender-compensated Workload Control:Uses ACSM-
documented gender differences to allow men and women to
compare workouts fairly.
Long Pause:Optionally stop a workout, then return within an
hour, and begin right where you left off.
INTRODUCTION
FANCY
FEATURES:
YOU’VE NEVER SEEN
THESE BEFORE

Fancy Features (Cont.)
INTRODUCTION
Z8/Z8m Elliptical Owner’s Guide 9
Three-mode Manual Control:MET-based, Runner’s Mode, or
10-watt increments.
Four Pre-set Programs:Easy intervals, speed intervals, rolling
hills, and one big hill.
CSAFE Network Communications:Full Level 3 compliance to
work with CSAFE hosts.
CSAFE Audio Control:Volume and channel remote control of
compatible systems.
CSAFE Power:Supply power to an external audio remote
control.
Fully Configurable Setup Mode:Choose default operational
mode, metric or U.S. units of measure, maximum workout
time, default workout time, pause time, wireless or contact
heart rate priority, sound on or off, and default manual
workload control.
Multiple Odometers:Miles, hours, total starts, and program
selection counters.
Test Mode:Monitor raw rpm, target vs. actual workload, and
keypad function.
For your maximum safety and comfort, make
sure you read Chapter 18, Important Safety
Instructions.
INTRODUCTION
BASIC
FEATURES:
FUNCTIONS YOU'D
EXPECT TO GET
FOR YOUR
SAFETY