Spirit XT485 Owner's Manual page 24

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/kmph, 1:00 @ 2mph/kmph, and 1:00
@ 3mph/kmph)
• 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 @ 2mph/kmph 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/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.
Customer Service 1-888-707-1880
Email: customerservice@pincoffs.ca
23
Dyaco Canada Inc. 2013