User's Manual

HEART RATE CONTROL WORKOUT OPERATION
Your Matrix treadmill offers a heart rate control workout mode. The heart rate INCLINE workout mode allows the user
to program their desired heart rate zone and maximum allowable incline and the treadmill will automatically adjust
the incline based upon the user’s heart rate. The heart rate SPEED workout mode allows the user to program their
desired heart rate zone and maximum allowable speed and the treadmill will automatically adjust the speed based
upon the user’s heart rate. The heart rate zone is calculated using the following equation: (220-Age)*%=target heart
rate zone. The maximum speed is limited to the settings controlled from within the ‘Manager Mode’. The user must
wear a telemetric heart rate monitor or continually hold onto the contact heart rate grips for this workout.
To enter into this workout on the 5x, use the following guidelines. To enter into this workout on the 7xe and 7xi, follow
the on-screen prompts.
1) Choose HEART RATE by selecting the heart rate workout button and press ENTER.
2) To have this program control the SPEED, select your maximum speed using the SPEED ARROW KEYS and
press ENTER. Or to have this program control the INCLINE, select your maximum incline using the INCLINE
ARROW KEYS and press ENTER.
3) Enter age using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.
4) Enter the desired percent of maximum heart rate using the ARROW KEYS and press ENTER.
5) Enter the desired workout length using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.
6) Enter user weight (user weight is used to calculate the caloric expenditure value-providing an accurate
weight helps to ensure an accurate caloric expenditure rating for each user) using the ARROW KEYS or the
NUMBER KEYPAD and press ENTER.
7) Press GO to begin the workout.
Note: Programs may vary based on model and default settings.
WORKOUT DESCRIPTIONS
SPRINT 8
The SPRINT 8 program is an anaerobic interval program designed to build muscle, improve speed, and naturally increase the
release of Human Growth Hormone (HGH) in your body. Producing HGH through exercise and a proper diet has been shown
as an effective way to burn fat and build lean muscle mass according to Phil Campbell, author of Ready, Set, Go! Synergy
Fitness. Please go to Mr. Campbell’s website, www.readysetgofitness.com, for more details about this radical new approach
to fitness.
1) WARM-UP (3:00) should gradually increase your heart rate and increase respiration and blood flow to working muscles.
The warm-up is controlled by the user to meet your specific needs.
2) INTERVAL TRAINING (14:30) starts immediately after the warm-up with a 30-second sprint interval; changing both
speed and incline. Seven recovery intervals of one minute and 30 seconds will alternate with the eight 30-second sprint
intervals. The sprints will increase speed and elevation at the 3rd and 5th interval. The recovery speed is about 2–3 mph
slower than your sprint and the recovery elevation is 0. You can alter your speed or incline during your workout.
3) COOL-DOWN (2:30) helps return your body’s systems to resting levels. Less demand is placed on your heart during
recovery if an appropriate cool-down is used following the exercise.
In order to keep track of each segment/interval, the segment time is counted down in the timer. It takes only 20 minutes to
complete the SPRINT 8 workout.
To enter into this workout on the 7xi, follow the on-screen prompts.
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