Custom Exercise Programs - Stairmaster FreeRunner 5400 ESS Owner's Manual

The Fat Burner Plus program is similar, but has gO intervals. Use this
The Aerobic Training program is a 50-interval workout with slightly
more varied speed
increase your aerobic capacity.
The Cross Country program
speed changes to maxim ize your fitness performance. The speed
changes equate to the type of terrain you would find on a cross-
country run.

CUSTOM EXERCISE PROGRAMS

The console has enough memory space for five custom exercise programs.
Only the exercise profile is saved
level, and the workout time when you use the custom program.
Programming Your Workout
1. The console must be in the ATTRACT
[0], and [ENTER] . Press the exercise program keypad button that you want to
assign to your custom program.
2. If you select an exercise program keypad button that is already programmed,
the profile will appear and it can be modified or completely rewritten. If the
exercise program keypad button was not previously programmed, you
will see a single row of dots along the bottom of the
3. The flashing dot or column indicates which interval can be modified. Press
[INCREASE] or [DECREASE] to make the column taller or shorter. Press
[ENTER] to move one column to the right and [CLEAR] to move one column to
the left.
4. When all of the intervals
the program profi le. Press [STOP] to abort the programming process without
saving the profi Ie.
FREERUNNER 5400 ESS CONSOLE
changes. It is ideal for targeted workouts to
is a gO-interval workout with numerous
. You must enter your body weight, the intensity
mode. Press [INCREASE],
display.
are correctly programmed, press [0] to save
[1], [5], [5],
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