ProForm X 820 Treadmill Uk Manual - Page 18

HOW TO USE A DISTANCE PROGRAM 1 Insert the key into the console. See HOW TO TURN ON THE POWER on page 12. 2 Select a distance program. To select a distance program, press the Program (PRGM) button repeatedly until "P-3" or "P-4" appears in the display. When a distance program is selected, the maximum speed setting of the program will flash in the display for a few seconds. A distance goal of 5,000 meters or 10,000 meters will then appear in the display. 3 Press the Start button to start the program. A moment after the button is pressed, the walking belt will begin to move at 4 km/h. Hold the handrails and begin walking. 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 5 km/h. 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 8 km/h. Near the end of the fifth 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 10 km/h. 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. The upper left corner of the display will show the number of meters still to be run. When only 20 meters remain, the display will flash and a series of tones will sound. 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 2 km/h. Adjust the speed of the walking belt as desired by pressing the Speed increase or decrease button or one of the eight numbered Speed buttons. When you have completed a 5-kilometer run or a 10-kilometer run, 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 8 km/h, the walking belt will then slow to 8 km/h for one minute. After one minute, the walking belt will slow to 5 km/h for 2 minutes. The walking belt will then slow to 4 km/h for 2 minutes. The walking belt will then slow to a stop. 4 Follow your progress with the display. See step 6 on page 12. 5 Measure your heart rate if desired. See step 7 on page 13. 6 Turn on the fan if desired. See step 8 on page 13. 7 When you are finished exercising, remove the key from the console. 15