Xterra TR6.6 User manual

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Important Safety Instructions…………………………………….…………….….2
Safety hints…………………………………………………….……………….……5
Introduction……………………………………………….………... …………….…6
Specifications…………………………………………….…………………….…….6
Assembly Pack Check List…...………………………………………………….…7
Assembly Instructions…………………………………………………………….…8
Operation of Your Treadmill…………………………………………………..……11
Programmable Features……………………………………………………………15
General Maintenance…………………………………………………………..…...22
Service Checklist-Diagnosis Guide…………………………………………..……25
Exploded View Diagram…………………………………………... ……………….26
Parts List….………………………………..……………………..…………………..27
XT96-NT17CEGS_1403(XL)A
Table of Contents

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WARNING - Read all instructions before using this appliance.
DANGER - To reduce the risk of electric shock disconnect your treadmill from the electrical outlet
prior to cleaning and/or service work.
WARNING-To reduce the risk of burns, fire, electric shock, or injury to persons, install the treadmill
on a flat level surface with access to a 220~240-volt, 10-amp grounded outlet with only the treadmill
plugged into the circuit.
DO N O T USE AN E X TENSION CORD UNLESS IT IS A 14 A W G OR B E T TER, WITH ON L Y ONE
OUTL E T ON THE END: DO N O T A T TEMPT T O DISABLE THE G R OUNDED P L UG B Y USING
IMP R OPER A D APTERS, OR IN A N Y W AY MODIFY THE C ORD S E T .
A serious shock or fire hazard may result along with computer malfunctions. See Grounding
lnstructions
Do not operate treadmill on deeply padded, plush or shag carpet. Damage to both carpet and
treadmill may result.
Do not block the rear of the treadmill. Provide a minimum of 3 1/2 feet clearance between the
rear of the treadmill and any fixed object.
Keep children away from the treadmill. There are obvious pinch points and other caution areas
that can cause harm.
Keep hands away from all moving parts.
Never operate the treadmill if it has a damaged cord or plug. If the treadmill is not working
properly, call your dealer.
Keep the cord away from heated surfaces.
Do not operate where aerosol spray products are being used or where oxygen is being
administered. Sparks from the motor may ignite a highly gaseous environment.
Never drop or insert any object into any openings.
Do not use outdoors.
To disconnect, turn all controls to the off position, remove tether cord, then remove the plug from
the outlet.
Do not attempt to use your treadmill for any purpose other than for the purpose it is intended.
The pulse sensors are not medical devices. Various factors, including the user’s movement, may
affect the accuracy of heart rate readings. The pulse sensors are intended only as exercise aids
in determining heart rate trends in general.
Use handrails provided; they are for your safety.
Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for use on
your treadmill. Quality athletic shoes are recommended to avoid leg fatigue.
Please verify and make sure safety key functions properly before using the treadmill. Always
wear the safety key clip while in use.
For energy savings, always unplug the power cord when treadmill is not in use.
Rem o v e t ether c o r d a f t er use t o p r e v e n t unauthori z ed t r eadmill o p e r a tion.
S A VE THESE INST RU C TIONS - THINK SAF E T Y!
IMPORTANT SAFETY INSTRUCTIONS

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W ARNING!
NEVER use a ground fault circuit interrupt (GFCI) wall outlet with this treadmill. As with any ap- pliance
with a large motor, the GFCI will trip often. Route the power cord away from any moving part of the
treadmill including the elevation mechanism and transport wheels.
NEVER remove any cover without first disconnecting AC power.
If voltage varies by ten percent (10%) or more, the performance of your treadmill may be af- fected. Such
conditions are not covered under your warranty. If you suspect the voltage is low, contact your local
power company or a licensed electrician for proper testing.
NEVER expose this treadmill to rain or moisture. This product is NOT designed for use outdoors, near a
pool or spa, or in any other high humidity environment. The maximum operating temperature
specification is 40 degrees c, and humidity is 95% non-condensing (no water drops forming on
surfaces).
Circuit Breakers: Some circuit breakers used in homes are not rated for high inrush currents that can
occur when a treadmill is first turned on or even during use. lf your treadmill is tripping the house circuit
breaker (even though it is the proper current rating) but the circuit breaker on the treadmill itself does not
trip, you will need to replace the home breaker with a high inrush type. This is not a warranty defect. This
is a condition we as a manufacture have no ability to control. This part is available through most electrical
supply stores. Examples: Grainger part # 1D237, or available online at www.squared.com part #
QO120HM.
This product must be grounded. If the treadmill should malfunction or breakdown, grounding provides
a path of least resistance for electric current, reducing the risk of electric shock. This product is equipped
with a cord having an equipment-grounding plug. The plug must be plugged into an appropriate outlet
that is properly installed and grounded in accordance with all local codes and ordinances.
DANGER - Improper connection of the equipment-grounding conductor can result in a risk of
electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether
the product is properly grounded. Do not modify the plug provided with the product if it will not fit
the outlet; have a proper outlet installed by aqualified electrician.
This product is for use on a nominal 220~240-volt circuit, and has a grounding plug that looks like the
plug illustrated below. A temporary adapter that looks like the adapter illustrated below may be used to
connect this plug to a 2-pole receptacle as shown below if a properly grounded outlet is not available.
The temporary adapter should be used only until a properly grounded outlet, (shown below) can be
installed by a qualified electrician. The green colored rigid earlug, or the like, extending from the adapter,
must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the
adapter is used, it must be held in place by a metal screw.
IMPORTANT ELECTRICAL INSTRUCTIONS
GROUNDING INSTRUCTIONS

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NEVER operate this treadmill without reading and completely understanding the results
of any operational change you request from the computer.
Understand that changes in speed and incline do not occur immediately. Set your
desired speed on the computer console and release the adjustment key. The computer
will obey the command gradually.
NEVER use your treadmill during an electrical storm. Surges may occur in your
household power supply that could damage treadmill components. Unplug the treadmill
during an electrical storm as a precaution.
Use caution while participating in other activities while walking on your treadmill; such as
watching television, reading, etc. These distractions may cause you to lose balance or
stray from walking in the center of the belt; which may result in serious injury.
NEVER mount or dismount the treadmill while the belt is moving. treadmills start at a
very low speed and it is unnecessary to straddle the belt during start up. Simply standing
on the belt during slow acceleration is proper after you have learned to operate the unit.
Always hold on to a handrail or hand bar while making control changes (incline, speed,
etc.).
Do not use excessive pressure on console control keys. They are precision set to
function properly with little finger pressure. If you feel the buttons are not functioning
properly with normal pressure contact your dealer.
A safety tether cord is provided with this unit. It is a simple magnetic design that should be
used at all times. It is for your safety should you fall or move too far back on the tread-belt.
Pulling this safety tether cord will stop tread-belt movement.
To Use:
1. Place the magnet into position on the red portion of the console control head
between the Start and Stop keys. Your treadmill will not start and operate without
this. Removing the magnet also secures the treadmill from unauthorized use.
2. Fasten the plastic clip onto your clothing securely to assure good holding power.
Note: The magnet has strong enough power to minimize accidental, unexpected
stopping. The clip should be attached securely to make certain it does not come off. Be
familiar with its function and limitations. The treadmill will stop, depending on speed, with
a one to two step coast anytime the magnet is pulled off the console. Use the red Stop /
Pause switch in normal operation.
IMPORTANT OPERATION INSTRUCTIONS
IMPORTANT SAFETY INSTRUCTIONS

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IMPORTANT: THIS UNIT IS INTENDED FOR HOUSEHOLD USE ONLY
SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of each product,
occasional errors and/or omissions do occur. In any event should you find this product to be defective or
missing a part please contact our Customer Service Department.
Your treadmill was designed and built for optimum safety. However, certain precautions apply
whenever you use your treadmill. Be sure to read the manual before assembly and operation.
Also, please note the following safety precautions:
DANGER: To reduce the risk of electric shock, always unplug the treadmill from the electrical outlet
immediately after using and before cleaning.
1. Read OWNER OPERATING MANUAL and all accompanying literature and follow it carefully before using
your treadmill.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while using this
equipment, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
3. Never leave the treadmill unattended when plugged in. Unplug from the outlet when not in use and before
removing or replacing parts.
4. Never operate the treadmill if it has a damaged cord or plug, if it is not working properly, if it has been
dropped, damaged, or exposed to water.
5. Do not pull the treadmill by the power supply cord or use cord as a handle. Keep cord away from heated
surfaces and open flames.
6. Fitness equipment must always be installed and used on a flat surface. Do not use outdoors or near water.
7. Do not insert any objects into any openings.
8. Keep children and pets away from this equipment at all times while exercising.
9. Handicapped individuals should have medical approval and close supervision when using this treadmill.
10. Do not place hands or feet under the treadmill. Always keep hands and legs off of the treadmill when others
are using it.
11. Never turn on treadmill while standing on treadbelt. Always return the treadmill to slow speed to provide for
safe dismount and low speed restart.
a-To disconnect, turn all controls to the off position, then remove plug from outlet.
b-Use the treadmill only for it is intended use as described in this manual.
c-Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward. This allows
your heart rate to gradually increase and decrease and will help prevent straining muscles.
d-Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction with
the level of exercise being performed.
e-Start your program slowly and very gradually increase your speed and distance.
f-Always wear suitable clothing and footwear while exercising. Do not wear loose fitting clothing that
could become entangled with the moving parts of your treadmill.
g-Do not walk or jog barefoot, in stocking feet or loose fitting shoes or slippers.
h-Care must be taken when lifting or moving the equipment, so as not to injure your back. Always use
proper lifting techniques.
12. If the supply cord is damaged, it must be replaced by the manufacturer, its service agent or similarly
qualified persons in order to avoid a hazard.
13. The appliance is not to be used by children or persons with reduced physical, sensory or mental capabilities,
or lack of experience and knowledge, unless they have been given supervision or instruction
14. Children being supervised not to play with the appliance
WARNING: Before beginning any exercise program consult your physician. This is especially important for
individuals over the age of 35 or persons with pre-existing health problems. Read all instructions before using
any fitness equipment. We assume no responsibility from personal injury or property damage sustained by or
through the use of this product.
CAUTION!! Please be careful when opening this unit.
Safety hints

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The treadmill has been designed and constructed to provide trouble free usage and enjoyable exercise.
You can greatly improve your understanding and benefits of exercising by carefully reading the instructions
given in this manual. Please familiarize yourself with the maintenance advice provided for you.
•Drive Motor: 3.0 hp
•Speed Range: 1 – 18 kmph
•Running Surface: 510 m/m x 1525 m/m
•Incline Level: 0-15 Levels
•Folding Design: YES
Introduction
Specifications
Handrail
Running Belt
Main Frame
Wheel
Safety
Console
MAX.USER WEIGHT 150 KGS
Speed Adjustment Switch
Incline Adjustment Switch
Lock Knob

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Assembly Pack Check List
# 97. M6 (66 × 86)
L Allen Wrench (1pc) # 96. Combination M5 Allen Wrench &
Phillips Head Screw Driver (1pc)
# 93. 5/16" × 15m/m
Button Head Socket Bolt (8pcs)
# 95. M5 × 10m/m
Phillips Head Screw (2pcs)
# 148. Ø8 × 1.5T
Split Washer (4pcs) # 88. 5 × 16m/m
Tapping Screw (4pcs)
# 33. Safety Key (1pc) # 58. Lubricant (1pc)
# 94. Ø5/16" × 19 × 1.5T
Curved Washer (2pcs)
# 132. M5
Speed Nut Clip (4pcs)
# 90. 5/16" × 3/4"
Button Head Socket Bolt (4pcs)

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Step 1.
Take out the treadmill from the carton and lay it aside on the smooth ground.
Step 2.
Connect the Computer Cable (Lower) (39) and Computer Cable (Middle) (38).
39
38
Step3.
Insert Right and Left Uprights (4) and (5) into the Frame Base (2) with 4pcs of Speed Nut Clips (132) and
use Combination M5Allen Wrench & Phillips Head Screw Drive (96) to tighten 8 pcs of 5/16" × 15m/m
Button Head Socket Bolts (93) and 2pcs of Ø5/16" × 19 × 1.5T Curved Washers (94).
94
93
93
94
93 93
5
4
96
132
132 132
132
Assembly Instructions

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Step4.
Use Combination M5Allen Wrench & Phillips Head Screw Drive (96) to tighten four 5 × 16m/m Tapping
Screws (88) and two M5 × 10m/m Phillips Head Screws (95) to secure right and left Frame Base Covers
(42 , 43) on the mainframe.
95
88
88
95
88
88
43
42
96
Step5.
Connect the Computer Cable (Middle)(38) and Computer Cable (Upper)(37).
Connect the Speed Cable (Upper) (127) and Speed/Hand Pulse Complex (53).
Connect the Incline Cable (Upper) (128) and Incline/Hand Pulse Complex (54).
If there is Receiver, HR, connect Connecting Cable (Upper) (165) and Connecting Cable (Lower) (166).
38
37
127
128
54
53
165
166
Step 6.
Use four 5/16" × 3/4" Button Head Socket Bolts (90) and four Ø8 × 1.5T Split Washers (148) to secure the
console assembly.
148
90
148
90
NOTE: Please Tighten All Screws After All Components Assembly Complete.

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FOLDING INSTRUCTIONS
¾UNFOLDING
Pull locking knob and hold running deck and lower down to the floor.
(As shown Figure 1_2.)
¾FOLDING
Pull the locking knob with right hand, left hand lift the running deck up to 30cm then two hands lift it until
it is locked by the locking knob. (As shown in Figure 3)
¾TRANSPORT
Before moving the treadmill, convert the treadmill to the storage as described above. Make sure that
the Locking Knob is closer fully over the frame guide. (As shown in Figure 4)
1). Hold the upper ends of the handrails. Place one foot on the base .
2). Tilt the treadmill back until it rolls freely on the rear wheels. Carefully move the treadmill to the
desired location. To reduce the risk of injury, use extreme caution while moving the treading.
Do not attempt to move the treadmill over an uneven surface.
3). Place one foot on the base, and carefully lower the treadmill until it is resting in the storage
position.

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Getting familiar with the control panel
■Console
GETTING STARTED :
Power the treadmill on by plugging it into an appropriate wall outlet, then turn on the power switch located
at the front of the treadmill below the motor hood. Ensure that the Safety Key is installed, as the treadmill
will not power on without it.
When the power is turned on a message will scroll across the dot matrix showing the current software
version. Then the Time and Distance windows will display Odometer readings for a short time.TheTime
window will show how many hours the treadmill has been in use and the Distance window will show how
many miles (or Kilometers if the treadmill is set to metric readings) the treadmill has gone. The treadmill will
then enter idle mode, which is the starting point for operation.
Operation of Your Treadmill

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QUICK-START OPERATION
1. Attach the Safety Key to wake the display up (if not already on).
2. Press the Start key to begin belt movement. Then adjust to the desired speed using the /keys
(console or handgrip). You may also use the rapid speed keys 2 through 10 to adjust the speed.
3. To slow thetread-belt press and hold the key (console or handgip) to the desired speed. You may
also press the rapid speed adjust keys, 2 through 10.
4. To stop the tread-belt press Stop key or pull away Safety Key.
PAUSE/STOP/RESET FEATURE
1. When the treadmill is running the pause feature may be utilized by pressing the red Stop key once.
This will slowly decelerate the tread-belt to a stop. The incline will go to zero percent. The Time,
Distance and Calorie readings will hold while the unit is in the pause mode. After 5 minutes the display
will reset and return to the start up screen.
2. To resume your exercise, when in Pause mode, press the Start key. The speed and incline will return
to their previous settings.
Pause is executed when the Stop button is pressed once. If the Stop button is pressed a second
time, the program will end and a workout summary will be displayed. If the Stop button is pressed a
third time, the console will return to the idle mode (start up) screen. If the Stop button is held down
for more than 3 seconds the console will reset.
INCLINE FEATURE
1. Incline may be adjusted anytime after belt movement.
2. Press and hold the Adjust /keys on the left side (console or handgrip) to achieve desired level of
effort. You may also choose a more rapid increase / decrease by selecting desired key, 2 through 10,
on left hand s ide of console (incline).
3. The display will indicate incline position as adjustments are made.
DOT MATRIX CENTER DISPLAY(Program Opreration)
Eighteen rows of dots (8 high) indicate each segment of a workout. The dots are only to show an
approximate level(speed/incline) of effort. They do not necessarily indicate a specific value - only an
approximate percent to compare levels of intensity. In operation the Speed /Incline dot matrix window will
build a profile “picture” as values are changed during a workout. When the Speed indicator - which is above
dot matrix - is lit the Dot matrix displays the Speed profile and when the Incline indicator is lit the Dot Matrix
displays the Incline profile.
You may change the Dot Matrix profile view that you desire by pressing the DISPLAY button. After scrolling
through the three profiles which include incline, speed and incline + speed profile, by pressing the DISPLAY
button, the Dot matrix will automatically scroll through the three displays showing each one for five
seconds.

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0.4 km Track
The 0.4km track will be displayed around the dot matrix window.The flashing dot indicates your progress.
Once the 0.4km is complete this feature will begin again. The number of completed laps is displayed in the
Laps window.
Pulse Grip Feature
The Pulse (Heart Rate) readout will display your current heart rate in beats per minute during the workout.
You must use both stainless steel sensors on the front cross bar to display your pulse. Pulse value displays
anytime the upper display is receiving a Pulse signal.
Calorie Display
Displays the cumulative calories burned at any given time during your workout.
Note: This is only a rough guide used for comparison of different exercise sessions, which cannot
be used for medical purposes.
To Turn Treadmill Off
1. Display will automatically turn off (go to sleep) after 30 minutes (no key operations). The treadmill will
draw very little current in sleep mode (about as much as your television when it is turned off).
2. Remove tether cord.
3. Turn of the main switch on the front of the treadmill, below the motor cover.
Attention
Your new console comes configured in an in-store‘Display Mode’of operation, wher the console will
remain powered on unless the main power switch is turned off. To exit the display mode, for normal
operation, press and hold the Stop, Enter and Display keys for 5 seconds; the display will show: Display
mode - On. Use the Incline /key or the Speed /key to change the setting to Off then press
Enter.

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PRESET PROGRAM PROFILES

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To Select and Start a Preset Program
1. Press the desired Program key to select desired program. Press Enter to select the program. The
display will prompt you through the programming or you can just press Start to begin the program with
default values.
2. If Enter was pressed, the Message window will display with the default Time value of 30 minutes. You
may use any of the /keys to adjust the age. After adjusting, or to accept the default value, press
Enter. (Note: You may press Start at any time during the programming to start the program.)
3. The Display will now be blinking a value, indicating your Body Weight(default is 150lbs.) Entering the
correct body weight will affect the calorie count.Use the /keys to adjust, then press Enter.
A note about the calorie display. No exercise machine can give you an exact calorie countbecause
there are too many factors which determine exact calorie burn for a particular person. Even if someone
is the exact same body weight, age and height, their calorie burn may be very different than yours.The
Calorie display is to be used as a reference only to monitor improvement from workout to workout.
4. The Display will be blinking a value, indicating Time (the default value is 30 minutes).You may use any
of the /keys to adjust the time. After adjusting, or to accept the default, press Enter.(Note:You may
press Start at any time during the programming to start the program).Press Start to beging your
workout.
5. The Display will now be blinking the preset top speed of the selected program (3 mph or 5 kph).Use the
Speed /keys ti adjust,then press Enter.Each program has various speed changes throughout; this
allows you to limit the highest speed the program can reach.
6. The Display will be blinking the preset top incline of the selected program(3.0%).Use the lncline
/keys to adjust, then press Enter.
You are now done programming data and may press Start to begin your workout or Enter to go back one
level to change data entered in the programming phase.
PROGRAMMABLE FEATURES

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User Programs
1. Select User 1 or User 2 via the Program key then press Enter. Note that the dot matrix display portion
will have a single row of dots at the bottom (Unless there is a previously stored program).
If ther is a program stored under the button that is pressed,it will be retrieved. If not, you have the option
of programming in your first name.The Display will flash the letter”A”.To change it,press thekey,then
“B” will be displayed;if thekey is pressed,the letter “Z” will be displayed.Afer selecting the appropriate
letter.The letter”A” will again be displayed and blinking. Repeat the procedure until all letters of your first
name are programmed (7 characters maximum). When your name is displayed,press Stop and it will be
stored under either User 1 or User 2.
2. If Enter was pressed, the Display will now be blinking a value,indicating your Age (default is
35).Entering your correct age affects the heart rate Bar Graph Display and the Heart Rate
programs.Use the /keys to adjust, then press Enter.(Note: You may press Start at any time during
the programming to start the program.)
3. The Display will now be blinking a value,indicating your Body Weight (default is 150lbs).Entering the
correct body weight will affect the calorie count.Use the /keys to adjust, then press Enter.
4. The Display will be blinking a value, indicating Time (the default value is 30 minutes). You may use any
of the/keys to adjust the time.After adjusting,or to accept the default, press Enter.(Note: You may
press Start at any time during the programming to start the program).Press Start to begin your workout.
5. The Display will now be blinking the preset top speed of the selected program (0.5 mph or 0.8 kph). Use
the Speed /keys to adjust, then press Enter.Each program has vari-ous speed changes
throughout; this allows you to limit the highest speed the program can reach.
6. The Display will now be blinking the preset top incline of the selected program (0%).Use the lncline
/keys to adjust, then press Enter.
You are now done programming data and may press Start to begin your workout or Enter to go back one
level to change data entered in the programming phase.

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Fitness Program
1. Press the Fitness key. Press Enter to select the program. The display will prompt you through the
programming.
2. If Enter was pressed, the Message Center will now be blinking a value, indicating your Age (default is
35). Entering your correct age affects the heart rate Bar Graph Display and the Heart Rate programs.
Use the /keys to adjust, then press Enter. Your age determines your recommended maximum
heart rate. Since the Bar Graph Display and the Heart Rate features are based on a percentage of your
maximum heart rate, it is important to enter the correct age for these features to work properly.
3. The Message Center will now be blinking a value, indicating your Body Weight (default is 150 lbs.).
Entering the correct body weight will affect the calorie count. Use the/keys to adjust, then press
Enter. A note about the Calorie display: No exercise machine can give you an exact calorie count
because there are too many factors which determine exact calorie burn for a particular person. Even if
someone is the exact same body weight, age and height, their calorie burn may be very different than
yours. The Calorie display is to be used as a reference only to monitor improvement from workout to
workout. The calorie count displayed in this program won’t be accurate because the machine can’t
calculate calories expended while strength training.
4. The Message Center will now be blinking the preset top speed of the selected program (3 mph or 5
kph). Use the /keys to adjust, then press Enter. Each program has various speed changes
throughout; this allows you to limit the highest speed the program can reach.
5. The Message Center will be blinking the preset top incline of the selected program (1.0%). Use the
Incline/keys to adjust, then press Enter.
6. The Message Center will be blinking the number of intervals desired (default is 10; you may select 10,
20, or 30). Use the/keys to adjust, then press Enter.
7. The Message Center will be blinking the desired Interval time (default is 1:00). The time you select will
be the duration of both the cardio & strength intervals. Note: on average you will complete 15-45
repetitions of the strength exercise in a 0:15 interval. As a general rule, the longer the interval, the less
weight (dumbbells) and speed (treadmill) required; use the/keys to adjust, then press Enter.
8. The Message Center will be blinking the desired recovery time you desire after completing both the
cardio & strength intervals. Use the/keys to adjust, then press Enter.
Program Example
●The user selects 10 intervals (5 cardio and 5 strength) with the following interval. durations – length of
each cardio & strength interval is 0:30, recovery interval is 1:00
●Program begins with a 3:00 warm up (1:00 @ 1.6kph, 1:00 @ 3.2kph, and 1:00 @ 4.8kph)
●1st cardio interval begins, lasting 0:30; console counts down to 0:00 and the Message Center displays:
“STRENGTH INTERVAL 1 BEGIN DUMBBELL ROW”
●User steps off of the treadmill to perform the strength exercise. The console counts down to 0:00 and
beeps 3x signaling the user to get back on the treadmill.
●Console displays “PRESS START TO BEGIN RECOVERY”; user walks @ 3.2kph for 1:00
●Console then displays 2nd cardio interval and the process proceeds until the user has performed 5
cardio, strength, and recovery intervals; the 5 strength exercises will be performed sequentially as listed
in this manual.
●The last 2:00 are a Cool Down phase with the user walking on the treadmill @ 3.2 Kph
If 20 intervals was selected, you would perform each strength exercise twice, before moving on to the next
exercise. If 30 intervals is selected, you will perform each exercise once, then repeat the sequence of all 5
exercises a 2nd & 3rd time.
CAUTION
Exercises that require dumbbell use - Select a pair of dumbbells that you will be able to safely and
effectively maneuver over the strength interval time you have chosen.

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The heart rate grips are located on the left and right handlebars that are positioned parallel to the walking
deck. You can periodically grasp both of these (palms over the steel sensors) until you see your current
heart rate. This readout is for reference only and should not be used medically in any way. It is not
recommended to use the heart rate grips if the treadmill belt is moving faster than 4 mph.This may cause
you to lose your balance.
The old motto,”no pain,no gain”, is a myth that has been overpowered by the benefits of exercising
comfortably. A great deal of this success has been promoted by the use of heart rate monitors. With the
proper use of a heart rate monitor, many people find that their usual choice of exercise intensity was either
too low and exercise is much more enjoyable by maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your Maximum Heart
Rate. This can be accomplished by using the following formula: 220 minus your age. This will give you the
Maximum Heart rate (MHR) for someone of your age. To determine the effective heart rate range for specific
goals you simply calculate a percentage your MHR. Your Heart rate training zone is 50% to 90% of your
Maximum Heart rate. 60% of your MHR is the zone that burns fat while 80% is for strengthening the cardio
vascular system. This 60% to 80% is the zone to stay in for maximum benefit.
For someone who is 40 years old their target heart
rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
So for a 40 year old the training zone would be 108 to
144 beats per minute.
After calculating your MHR you can decide upon
which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for the heart and
lungs) and weight control. The black columns on the chart above represent the Maximum Heart Rate for a
person whose age is listed at the bottom of each column. The training heart rate, for either cardiovascular
fitness or weight loss, is represented by two different lines that cut diagonally through the chart. A definition
of the lines’ goal is in the bottom left-hand corner of the chart. If your goal is cardiovascular fitness or if it is
weight loss, it can be achieved by training at 80% or 60%, respectively, of your Maximum Heart Rate on a
schedule approved by your physician. Consult your physician before participating in any exercise program.
With all Heart Rate Control programs treadmills you may use the heart rate monitor feature without us-ing
the Heart Rate. This function can be used during manual mode or during any of the eleven different
programs.
CAUTION!
The target value is a suggestion only for normal, healthy individuals. Do not exceed your limits! You may
not be able to obtain your chosen target. If in question, enter a higher age value that will set a lower target
goal.
HEART RATE

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RATE OF PERCEIVED EXERTION
Heart rate is important but listening to your body also has a lot of advantages. There are more variables
involved in how hard you should workout than just heart rate. Your stress level, physical health, emotional
health, temperature, humidity, the time of day, the last time you ate and what you ate, all contribute to the
intensity at which you should workout. If you listen to your body, it will tell you all of these things.
The rate of perceived exertion (RPE), also know as the Borg scale, was developed by Swedish physiologist
G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon how you feel or the perception
of your effort.
The scale is as follows:
Rating Perception of Effort
6 Minimal
7 Very,very light
8 Very,very light +
9 Very light
10 Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18 Very hard +
19 Very,very hard
20 Maximal
You can get an approximate heart rate level for each rating by simply adding a zero to each rating. For
example a rating of 12 will result in an approximate heart rate of 120 beats per minute. Your RPE will vary
depending up the factors discussed earlier. That is the major benefit of this type of training. If your body is
strong and rested, you will feel strong and your pace will feel easier. When your body is in this condition, you
are able to train harder and the RPE will support this. If you are feeling tired and sluggish, it is because your
body needs a break. In this condition, your pace will feel harder. Again, this will show up in your RPE and
you will train at the proper level for that day.