Gold's Gym CWTL05607.4 User Manual page 17

HOW TO USE A DISTANCE WORKOUT
1. Insert the key into the console.
See HOW TO TURN ON THE POWER on page
13.
2. Select a distance workout.
To select the
5K or the
10K work-
out, press
the 5K Race
button or the
10K Race
button; "P 7"
or "P 8" and
a track will appear in the display. A distance goal of
5 or 10 kilometers will also appear in the display.
3. Start the workout.
Press the Start button to start the workout. A mo-
ment after you press the button, the walking belt
will begin to move at 3 mph. Hold the handrails and
begin walking.
Near the end of the second minute of the workout,
the speed setting will flash in the display and a se-
ries of tones will sound. The speed of the walking
belt will then increase to 4 mph.
Near the end of the fourth minute of the workout,
the speed setting will flash in the display and a se-
ries of tones will sound. The speed of the walking
belt will then increase to 5 mph.
Near the end of the fifth minute of the workout, the
speed setting will flash in the display and a series
of tones will sound. The speed of the walking belt
will then increase to 6.5 mph.
Note: To change the speed of the walking belt or
the incline of the treadmill at any time during the
workout, press the Speed or Incline buttons.
The upper left corner of the display will show the
number of kilometers still to be run. When only 20
meters remain, the display will flash and a series of
tones will sound.
To stop the workout at any time, press the Stop
button. The time will begin to flash in the display.
To restart the workout, press the Start button. The
walking belt will begin to move at 1 mph. Adjust the
speed of the walking belt as desired by pressing
the Speed increase or decrease button or one of
the ten numbered speed buttons.
When you have completed the workout, your total
time will flash in the lower left corner of the display
and the words "cool" and "down" (cool down) will
flash in the upper left corner of the display. If the
speed of the walking belt is greater than 5 mph, the
walking belt will then slow to 5 mph for one minute.
After one minute, the walking belt will slow to 4
mph for 2 minutes. The walking belt will then slow
to 3 mph for 2 minutes. The walking belt will then
slow to a stop.
4. Follow your progress with the display.
See step 5 on page 14.
5. Measure your heart rate if desired.
See step 6 on page 14.
6. Turn on the fan if desired.
See step 7 on page 14.
7. When you are finished exercising, remove the
key from the console.
See step 8 on page 14.
17