Tunturi Platinum User Manual page 9

5 K
This is a preset for 5 km distance track.
• Press START button to begin training.
• This program will start with a warming up skip by
pressing START button.
• During the training you can pause the training with
the BACK/STOP button, or press twice to stop the
training.
• This program ends with a cooling down, you can
skip by pressing STOP button.
User
The User program is designed to create your own
workout.
• After selecting the User program, you can set tar-
get TIME, DISTANCE, CALORIE, TARGET SPEED
or THR by rotating the JOGWHEEL and confi r-
ming the value (by pressing the JOGWHEEL).
• After your settings are done, you can personalize
the level profi le for the training, by selecting the
steps and increasing or decreasing the steps.
• Then press START button to begin training.
• This program will start with a warming up skip by
pressing START button.
• During the training you can pause the training with
the BACK/STOP button, or press twice to stop the
training.
• This program ends with a cooling down, you can
skip by pressing STOP button.
Target HR 1 & 2
The Target HR (Heart Rate) programs allow you to
preset your pulse level.
• After selecting a Target HR program, you can set
target TIME, or HR by rotating the JOGWHEEL
and confi rming the value (by pressing the JOG-
WHEEL).
Sex Level
Very good
MALE
Very Low
Very good
FEMALE
Very Low
18-25 26-35
Excellent >60 >56
52-60 49-56
Good 47-51 43-48
Average 42-46 40-42
Low 37-41 35-39
30-36 30-34
Poor <30 <30
Excellent 56 52
47-56 45-52
Good 42-46 39-44
Average 38-41 35-38
Low 33-37 31-34
28-32 26-30
Poor <28 <26
• After your settings are done, press START button to
begin training.
• During the training you can pause the training with
the BACK/STOP button, or press twice to stop the
training.
Fitness test
The fi tness test is based on the Gerkin protocol, also
known as the fi reman's protocol, and is a submax VO2
(volume of oxygen) test. The test will increase speed and
elevation alternately until you reach 85% of your Max
heart rate. The time it takes for you to reach 85% determi-
nes the test score as shown in the chart below.
Before the test:
• Select a language by rotating the JOGWHEEL and
confi rm your selection by pressing the JOGWHEEL.
You will automatically be taken to the next setting.
• Select the units you wish to use: Metric—km/kg/
cm, or the corresponding Imperial—ml/lbs/inch.
Make your selection by rotating the JOGWHEEL, and
confi rm by pressing the JOGWHEEL.
• Set your gender by rotating the JOGWHEEL. Confi rm
your selection.
• Set your age. Confi rm your selection.
• Set your height. Confi rm your selection.
• Set your weight. Confi rm your selection.
• Set your maximum heart rate using the formula 220 –
age. If you know your exact maximum heart rate, you
can adjust the estimated maximum heart rate given by
the meter.
Press START button to begin training.
Age
36-45 46-55 56-65
>51 >45 >41
43-51 39-45 36-41
39-42 35-38 32-35
35-38 32-35 30-31
31-34 29-31 26-29
26-30 25-28 22-25
<26 <25 <22
45 40
38-45 34-40 32-37
34-37 31-33 28-31
31-33 28-30 25-27
27-30 25-27 22-24
22-26 20-24 18-21
<22 <20 <18
•
65+
>37
33-37
29-32
26-28
22-25
20-21
<20
37 32
28-32
25-27
22-24
19-22
17-18
<17
Treadmill
9