ProForm 520 Trainer Treadmill English Manual - Page 17

HOW TO USE A DISTANCE PROGRAM 1. Insert the key into the console. Note: To change the speed of the walking belt or the incline of the treadmill at any time during the program, press the Speed or Incline buttons. See HOW TO TURN ON THE POWER on page 15. The left side of the display will show the number of kilometers still to be run every few seconds. 2. Select a distance program. To select a distance program, press the Distance Goal Programs button once or twice until a distance goal of 5.000 or 10.00 (kilometers) appears in the left side of the display. When a distance program is selected, the maximum speed setting of the program will flash in the right side of the display for a few seconds and the maximum incline setting of the program will appear in the left side of the display. To stop the program at any time, press the Stop button. The time will begin to flash in the display. To restart the program, 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 numbered Speed buttons. When you have completed a 5-kilometer run or a 10-kilometer run, your total time and the word "cool" (meaning cool down) will appear in the left side of the display. If the speed of the walking belt was greater than 5 mph when you completed your run, 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. 3. Press the Start button to start the program. 4. Follow your progress with the display. A moment after the button is pressed, the walking belt will begin to move at 3 mph. Hold the handrails and begin walking. See step 6 on page 16. 5. Measure your heart rate if desired. Near the end of the second minute of the program, 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 4 mph. Near the end of the third minute of the program, 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 5 mph. Near the end of the fourth minute of the program, 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. See step 7 on page 16. 6. Turn on the fan if desired. See step 8 on page 16. 7. When you are finished exercising, remove the key from the console. See step 9 on page 16. 17