Xterra TR6.8 User manual

TR6.8 TREADMILL
OWNER’S MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW TREADMILL

Table Of Contents
1
2
3
4
6
11
15
20
24
29
ATTENTION
THIS TREADMILL IS INTENDED FOR RESIDENTIAL USE ONLY AND IS WARRANTED
FOR THE APPLICATION. ANY OTHER APPLICATION VOIDS THIS WARRANTY IN ITS
ENTIRETY.
Product Registration
Important Safety Instructions
Important Electrical Instructions
Important Operation Instructions
TR6.8 Assembly Instructions
Operation of Your Console
Programmable Features
Heart Rate
General Maintenance
Manufacturer’s Limited Warranty
Vacuum Under
Motor Cover &
Check Wiring
(Every Other
Month)
Clean & Inspect Deck
for Lubrication
(Every Other Month)
Lubricate Deck
(Every 90 hours
or sooner if dry)
Inspect Belt Tracking
(Monthly) Adjust if
necessary
Date
Preventative Maintenance Chart

TR6.8 Treadmill
1
Record Your Serial Number
Please record the Serial Number of this tness product
in the space provided below.
Serial Number
Register Your Purchase
The self-addressed product registration card must be completed in full and returned to
XTERRA Fitness. You can also go to www.xterratness.com/warrantyreg.html
to register online.
Thank you for your purchase of this quality treadmill from XTERRA Fitness. Your new
treadmill has been manufactured by one of the leading tness manufacturers in the world
and is backed by one of the most comprehensive warranties available. XTERRA Fitness will
do all we can to make your ownership experience as pleasant as possible for many years
to come. If you have questions, or if parts are missing or damaged, or you require customer
service, call [phone]. Please have your model number and serial number handy when
you call.
Please take a moment to record where you purchased your machine, as well as the date of
purchase for future reference. We appreciate your condence in XTERRA Fitness and we
will always remember that you are the reason that we are in business. Please complete and
mail your registration card today and enjoy your new treadmill.
Yours in Health,
XTERRA Fitness
Congratulations On Your New Treadmill and Welcome to the XTERRA Fitness Family!
Product Registration
TR68_20130610
Purchase Location
Purchase Date

2
TR6.8 Treadmill
WARNING - To reduce the risk of burns, re, electric shock, or injury to persons, install the treadmill on a at
level surface with access to a 120-volt, 15-amp grounded outlet.
DO NOT USE AN EXTENSION CORD UNLESS IT IS 14AWG OR BETTER, WITH ONLY ONE OUTLET ON
THE END. The treadmill should be the only appliance in the circuit in which it is connected. DO NOT ATTEMPT
TO DISABLE THE GROUNDED PLUG BY USING IMPROPER ADAPTERS, OR IN ANY WAY MODIFY THE
CORD SET. A serious shock or re hazard may result along with computer malfunctions.
• To disconnect, turn all controls to the off position, remove tether cord, then remove the plug from the outlet.
• Do not operate equipment on deeply padded, plush or shag carpet. Damage to both carpet and equipment
may result. You can purchase a oor mat directly from www.xterratness.com.
• Before beginning this or any exercise program, consult a physician. This is especially important for persons
over the age of 35 or persons with pre-existing health conditions.
• Do not block the rear of the equipment. Provide a minimum of 3 1/2 feet clearance between the rear of the
equipment and any xed object.
• Keep hands away from all moving parts.
• Use handrails provided; they are for your safety.
• 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.
• Do not attempt to use your equipment for any purpose other than for the purpose it is intended.
• Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for use on your
equipment. Quality athletic shoes are recommended to avoid leg fatigue.
Important Safety Instructions
When using an electrical appliance, basic precautions should always be followed, including the following:
Read all instructions before using this appliance.
DANGER - To reduce the risk of electric shock:
1. Always unplug this appliance from the electrical outlet immediately after using and before cleaning.
WARNING - To reduce the risk of burns, re, electric shock, or injury to persons:
1. An appliance should never be left unattended when plugged in. Unplug from outlet when not in use, and
before putting on or taking off parts.
2. Do not operate under blanket or pillow. Excessive heating can occur and cause re, electric shock, or injury
to persons.
3. Close supervision is necessary when this appliance is used by, on, or near children or disabled persons.
4. Use this appliance only for its intended use as described in this manual. Do not use attachments not
recommended by the manufacturer.
5. Never operate this appliance if it has a damaged cord or plug, if it is not working properly, if it has been
dropped or damaged, or dropped into water. Return the appliance to a service center for examination and
repair.
6. Do not carry this appliance by supply cord or use cord as a handle.
7. Keep the cord away from heated surfaces.
8. Never operate the appliance with the air openings blocked. Keep the air openings free of lint, hair, and the
like.
9. Never drop or insert any object into any opening.
10. Do not use outdoors.
11. Do not operate where aerosol (spray) products are being used or where oxygen is being administered.
12. Connect this appliance to a properly grounded outlet only.
13. The appliance is intended for household use.
SAVE THESE INSTRUCTIONS - THINK SAFETY!
Fitness Equipment Safety Instructions
Failure to follow all guidelines may compromise the effectiveness of the exercise experience, expose
yourself (and possibly others) to injury, and reduce the longevity of the equipment.

TR6.8 Treadmill
3
Important Electrical Information
WARNING!
NEVER use a ground fault circuit interrupt (GFCI) wall outlet with this treadmill. As with any appliance 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 rst disconnecting AC power. If voltage varies by ten percent (10%) or more,
the performance of your treadmill may be affected. 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. See
Diagnosis Guide, page 27.
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 temperature specication is 40 degrees celsius, 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 rst turned on or even during normal use. If 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.
Grounding Instructions
This product must be grounded. If the treadmill’s electrical system 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 qualied 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 t the outlet; have a proper outlet
installed by a qualied electrician.
This product is for use on a nominal 120-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 qualied electrician. The
green colored rigid ear-lug, 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.

4
TR6.8 Treadmill
Important Operation Instructions
• 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.
• 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. XTERRA Fitness treadmills start with
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.).
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 round portion of the console control head. 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.
Safety Tether Cord
Remove tether cord after use to prevent unauthorized treadmill operation.

TR6.8 Treadmill
5
#94. 5/16”
Curved Washer
(2 pcs)
#93. 5/16” x 15mm
Button Head Socket
Bolt (8 pcs)
TR6.8 Assembly Pack Checklist
Hardware Step 3
Hardware Step 5
#90. 5/16” x 3/4”
Button Head Socket Bolt
(4 pcs)
148. Ø8mm x 1.5T
Split Washer
(4 pcs)
Hardware Steps 6 & 7
#95. M5 x 10mm
Phillips Head Screw
(2 pcs)
#88. 5 x 16mm
Tapping Screw
(4 pcs)
#132. M5
Speed Nut Clips
(4 pcs)
#97. M6 L Allen Wrench
Assembly Tools
#96. Combination M5 Allen
Wrench & Phillips Head
Screw Driver
#93. 5/16” x 15mm
Button Head Socket
Bolt (4 pcs)

6
TR6.8 Treadmill
1. Remove all the parts from the carton and lay the Main Base Frame on a
at level surface.
TR6.8 Assembly Instructions
Main Base Frame
1
Covers & Cables
2
1. Slide the plastic covers (R-42 & L-43) over the Left and Right Console
Mast Upright Tube.
2. Connect the Upper Cable (38) to the Lower Cable (39).
39
38
42
43
4
5

TR6.8 Treadmill
7
Upright Tubes
3
1. Attach and center a Speed Nut Clip (132) over the open hole of base
frame.
2. Slide the Right Console Mast Tube (4) into the Base Frame. Gently pull
up the Computer Cable that exits the top of the tube as you slide it in to
prevent pinching the cable. If the cable is pinched and partially severed,
the treadmill’s electrical system won’t function properly. Repeat the
process on the left side (you don’t have to worry about a cable on this
side).
3. Partially tighten all six Button Head Bolts (93) that are inserted from the
sides, and two Curved Washers (94) and two Button Head Bolts (93)
from the front with the Combination Allen Head Wrench & Phillips Head
Screw driver (96). Don’t fully tighten these until the Console is attached.
94
93
93
94
93 93
5
4
132
132
132
132
Hardware Step 3
#93. 5/16” x 15mm
Button Head Socket
Bolt (8 pcs)
#94. 5/16”
Curved Washer (2 pcs)
#132. M5
Speed Nut Clips
(4 pcs)

8
TR6.8 Treadmill
Cables
4
1. This step is easier if you have someone else helping to hold the console
while you connect the wires. Connect the computer cable (38) to the
mating connector (37) of the console.
2. Connect the cables (127) to mating cables (53) on the right side.
3. Connect the cable (152) to the mating cable (131).
4. Connect the cables (128) to mating cables (54).
38
37
127
128
54
53
152
131
Console Assembly
5Hardware Step 5
#148. Ø8mm x 1.5T
Split Washer (4 pcs)
#90. 3/8” x 3/4”
Button Head Socket
Bolt (4 pcs)
1. To attach the console, insert four Washers (82) and four Button Head
Socket Bolts (90) underneath the console. Tighten using the
Combination Allen Wrench & Phillips Head Screw Driver (96).
82
90
82
90

TR6.8 Treadmill
9
Support Tube & Accessory Tray
6Hardware Step 6
#93. 5/16” x 15mm
Button Head Socket
Bolt (4 pcs)
1. Install the Console Mast Support Tube (7) between the right and left
Console Mast Tubes. Insert and partially tighten the four Button Head
Bolts (93). When each bolt is inserted, go ahead and tighten the bolts
with the combination Allen Wrench and Phillips Head Screw Driver.
2. Slide the Accessory Tray (160) over the Console Mast Support Tube.
Covers
7Hardware Step 7
#88. 5 x 16mm
Tapping Screw
(4 pcs)
#95. M5 x 10mm
Phillips Head Screw
(2 pcs)
1. Go back and fully tighten the six Button Head Bolts that connect the Left
and Right Console Mast Tubes to the Base Frame using the
Combination Allen Wrench & Phillips Head Screwdriver (96).
2. Attach the Console Mast Covers to the Upright Tubes (42 & 43) with four
Tapping Screws (88) & two Phillips Head Screws (95). Tighten using the
Combination Allen Wrench & Phillips Head Screw Driver (96).
88
95
88
88
88
95
43
42
93
93
93
93
7
160

10
TR6.8 Treadmill
The treadmill is equipped with four transport wheels that are engaged when the treadmill is
folded. After folding simply roll the treadmill away.
CAUTION: Do not attempt to move the unit unless it is in the folded and locked position.
Remove the power cord from the front of the unit to avoid possible damage. Use both
handrails to maneuver the unit to the desired position.
Transportation Instructions
TO FOLD THE TREADMILL
Make certain the treadmill is at minimum incline. Lift the treadmill running deck until it is
secured by the locking telescoping tube assembly on the right side of the base. You will
hear it pop into place when secure.
TO UNFOLD THE TREADMILL
Apply slight forward pressure* on the treadmill running deck with your left hand. Pull out
on the round knob and slowly lower the running deck to the oor. The deck will lower
unassisted when it reaches about waist high.
*At the rear roller area to relieve pressure on the locking system.
Folding Instructions

TR6.8 Treadmill
11
Integrated
Speakers for
MP3 player
Large LCD
with feedback
and scrolling
message center
Turbo Fan to
keep you cool
Convenient water
bottle holder and
cargo compartment
for phone or MP3 player
Audio Input
Jack for
customized
listening
Operation of Your Treadmill
TR6.8 Console
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 operate without it.
When the power is turned on, a message will scroll across
the dot matrix showing the current software version. The
treadmill will then enter idle mode, which is the starting point
for operation.
Getting Started

12
TR6.8 Treadmill
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 in-
cline will return to their previous settings.
• Pause is executed when the Stop key is pressed once. If the Stop key is pressed a
second time, the program will end and a workout summary will be displayed. If the
Stop key is pressed a third time, the console will return to the idle mode (start up)
screen. If the Stop key is held down for more than three seconds the console will re-
set.
Pause/Stop/Reset Feature
1. Attach the Safety key to enable the display (if not already on).
2. Press the Start key to begin belt movement. Adjust to the desired speed using the Speed
5/6keys (console or handgrip). You may also use the Quick Speed keys 2through 10
to adjust the speed.
3. To slow tread-belt press and hold the Speed 6key (console or handgrip) to the desired
speed. You may also press the Quick Speed keys 2through 10.
4. To stop the tread-belt press the Stop key or pull away Safety key.
Quick-Start Operation
• Incline may be adjusted anytime after belt movement.
• Press and hold the Incline 5/6keys on the left hand side (console or handgrip) to
achieve desired level of effort. You may also choose a quicker incline change by using the
Quick Incline keys on the left side of the console.
• The display will indicate incline position as adjustments are made.
Incline Feature
The dot matrix display is 18 columns wide by 8 rows high. The columns represent the seg-
ments of your workout. The rows give a visual picture of the intensity level, but do not neces-
sarily indicate a specic value. In operation the Speed / Incline dot matrix window will build a
prole “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
prole and when the Incline indicator is lit the dot matrix displays the Incline prole. You may
change the dot matrix prole view that you desire by pressing the Display key.
The Display key allows you to change views between the Incline prole, the Speed prole,
and Incline + Speed. After using the Display key to completely scroll through these options,
the console will automatically scroll through the options showing each option for ve seconds.
Dot Matrix Center Display (Program Operation)

TR6.8 Treadmill
13
The 1/4-mile track will be displayed around the dot matrix window. The ashing dot indicates
your progress. Once the 1/4-mile is complete the next lap will begin. The number of
completed laps is displayed in the Laps window.
1/4 Mile Track
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 side hand rails to
display your pulse. Pulse value displays anytime the upper display is receiving a Pulse
signal. You can also monitor your pulse by using the included telemetric chest strap.
Pulse Grip Feature
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.
Calorie Display
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.
To Turn Treadmill Off
Attention
Your new console comes congured in an in-store ‘Display Mode’ of operation, where 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 5/6key or the Speed 5/6key to
change the setting to Off then press Enter.

14
TR6.8 Treadmill
Ascent - Work Ascent - Incline
Glute Blast - Work Glute Blast - Incline
Adventure - Work Adventure - Incline
Xtreme - Work Xtreme - Incline
Interval - Work Interval - Incline
X Country - Work X Country - Incline
Preset Program Proles

TR6.8 Treadmill
15
Programmable Features
The TR6.8 Treadmill has six factory preset programs, three user dened programs, two heart
rate programs and one manual program.
To Select and Start a Preset Program
1. Press the desired program key. 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 de-
fault values.
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 5/6keys 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 150 lbs.).
Entering the correct body weight will affect the calorie count. Use the 5/6keys 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 5/6keys 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).
5. The Display will now be blinking the preset top speed of the selected program (3 mph or
5 kph). Use the Speed 5/6 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 be blinking the preset top incline of the selected program (3.0%). Use the
Incline 5/6keys 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.

16
TR6.8 Treadmill
1. Select User 1 or User 2 via the Program key then press Enter. Note that the dot matrix will
show a single row of dots at the bottom of the display (Unless there is a previously stored
program).
If there is a program stored under the key that is pressed, it will be retrieved. If not, you
have the option of programming in your rst name. The Display will ash the letter ”A” . To
change it, press the 5 key, then “B” will be displayed; if the 6 key is pressed, the letter
“Z” will be displayed. After selecting the appropriate letter, press enter. The letter “A” will
again be displayed and blinking. Repeat the procedure until all letters of your rst 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 5/6keys 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 150 lbs.).
Entering the correct body weight will affect the calorie count. Use the 5/6keys 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 5/6keys 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).
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 5/6 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 be blinking the preset top incline of the selected program (0%). Use the
Incline 5/6keys 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.
User Programs

TR6.8 Treadmill
17
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 Display will now be blinking a value, indicating your Age (default is 35). Enter-
ing your correct age affects the Heart Rate Bar Graph Display and the Heart Rate programs. Use the 5/6
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 Display 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 5/6keys 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 is only an estimate because the machine can’t calculate calories expended while
strength training.
4. The Display will now be blinking the preset top speed of the selected program (3 mph or 5 kph). Use the
5/6keys 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 Display will be blinking the preset top incline of the selected program (1.0%). Use the Incline 5/6keys
to adjust, then press Enter.
6. The Display will be blinking the number of intervals desired (default is 10; you may select 10, 20, or 30). Use
the 5/6keys to adjust, then press Enter.
7. The Display 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 15-20 repetitions of the strength
exercise in a 0:30 interval. As a general rule, the longer the interval, the less weight (dumbbells) and speed
(treadmill) required; use the 5/6keys to adjust, then press Enter.
8. The Display will be blinking the desired recovery time you desire after completing both the cardio & strength
intervals. Use the 5/6keys 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 @ 1mph, 1:00 @ 2mph, and 1:00 @ 3mph)
• 1st cardio interval begins, lasting 0:30; console counts down to 0:00 and the Display 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 @ 2mph 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 @ 2 mph
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.
Fitness Program

18
TR6.8 Treadmill
1. Grasp the dumbbells with an overhand grip
and arms fully extended in front of thighs;
feet are spaced shoulder width apart
2. Maintain a slightly arched lower back
throughout the exercise (see side view)
3. Begin the exercise by drawing your elbows
up and out until there is a 90˚ bend in your
elbows
4. Slowly lower the dumbbells back to the
start position
5. Repeat this sequence for the duration of
the strength interval
There are two variations of this exercise. If
you aren’t able to perform the exercise as
shown in this illustration, place your knees
on the oor, a padded mat, or a pillow. Also,
a wider hand position places more emphasis
on the chest and shoulder muscles, while a
narrower hand position places more empha-
sis on the Tricep muscles (back of the arm)
1. Place your hands on the oor or a set of
dumbbells (Caution: be aware that the
dumbbells may roll and result in injury,
especially if the ends are round); draw
your stomach muscles towards your spine
to maintain a straight line between your
ankles and shoulders
2. Begin with your elbows bent at 90˚
3. Fully straighten your arms
4. Repeat this sequence for the duration of
the strength interval
Push Up
EMPHASIS:MID/UPPER BACK & FRONT OF ARMS
EMPHASIS: CHEST, SHOULDERS, & BACK OF ARMS
Dumbbell Bent Over Row
Fitness Program - Strength Exercises