Bowflex Max Trainer M3 Owner's/Assembly Manual page 7

Manual ( Quick Start ) Program
The Manual workout program is an open-ended workout that tracks your total time, allowing you total control. The
Workout Proile Display shows the Target Burn Rate for the Manual program.
1. Stand on the machine.
2. Push the USER button to select your User Proile.
3. Push the START button to begin the Manual workout program.
4. When done with your workout, stop pedaling and push PAUSE/STOP to pause the workout. Push the PAUSE/STOP button again to end the
workout.
MAX Interval Workout Program
The MAX Interval Workout Program is a workout that alternates from intense
bursts of output ( "ACTIVE" ), to a slower paced, 'catch your breath' time
period ( "REST" ), both of which are repeated over eight cycles. The Workout
Proile Display shows the Target Burn Rate for the MAX Interval program.
1. Stand on the machine.
2. Push the USER button to select your User Proile.
Note: During the workout, the Console will show the Target LED Range
based on the selected User Proile settings.
3. Push the MAX Interval button.
Note: T he Workout Proile Display will adjust the Burn Rate proile to the current User settings.
4. The workout will begin with an audible countdown as the Burn Rate display needle sweeps across the display and then settles on the current
Burn Rate. The Target Burn Rate LED's will also activate and sweep up to the recommended Burn Rate.
T he irst workout segment is an "ACTIVE" interval that lasts for a shorter period of time. Safely push yourself to get the Burn Rate display into
the Target Burn Rate (red LED's) and keep it in the range until the time reaches 00:00.
Note: T he Target Burn Rate (LED) Range is provided only as a suggested target. The 5 LED range provides a lesser target, and allows a User
to progress to the higher LED's in the range as their itness level increases. To change the Target Burn Rate (LED) Range, push the ap-
propriate Burn Rate button until the Target Range is near the desired value.
A t the last 3 seconds of the "ACTIVE" workout, the Console will begin an audible countdown.
5. A s the interval time reaches "00:00", the Console will make the third audible conirmation and the next segment of the workout, a "REST" seg-
ment, will begin.
The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the REST Interval, continue to workout but at a
lower level.
At the last 3 seconds of the "REST" workout, the Console will begin an audible countdown. The interval is about to shift from a "REST" to an
"ACTIVE" interval again.
6. A s the interval time reaches "00:00", the Console will make an audible conirmation and shift to the next "ACTIVE" segment.
T he shift from "ACTIVE" to "REST" segments will repeat for a total of 8 cycles over the workout.
7. When the last "REST" segment is completed, the Console will display "WORKOUT COMPLETE", and then show the workout results. The Con-
sole will display the total time of the "ACTIVE" intervals, along with TOTAL TIME. If there is no input for 5 minutes, the Console will automatically
go into Sleep Mode.
Note: If an Interval workout is ended before all 16 segments have been completed, the Console will only show the last segment completed on
the Program Proile.
ACTIVE
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Assembly / Owner's Manual
Manual *
TOTAL REST
TOTAL
USER