Owner`s manual

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3X WORKOUT DESCRIPTIONS
QUICK START OPERATION
Press the GO button and the machine will enter into a manual
mode of operation. All energy expenditure values will be
calculated using the default weight measurement.
MANUAL WORKOUT OPERATION
Manual is a workout that allows you to manually adjust the level
values at anytime. The manual workout also contains a setup
screen which allows you to input your weight to help calculate a
more accurate caloric burn rate.
To enter into this workout on a 5x, use the following guidelines:
1) Press MANUAL.
2) Enter your desired Time using the ARROW KEYS or
NUMBER KEYPAD and press ENTER.
3) Enter your desired Level using the ARROW KEYS or
NUMBER KEYPAD and press ENTER.
4) Enter your Weight using the ARROW KEYS or
NUMBER KEYPAD and press ENTER.
LEVEL BASED PROGRAMS
The following instructions will guide you through the simple
steps to select Intervals, Rolling, Fat Burn and Random
workouts.
1) Press the workout button of choice.
2) Enter your desired Time using the ARROW KEYS or
NUMBER KEYPAD and press ENTER.
3) Enter your desired Level using the ARROW KEYS or
NUMBER KEYPAD and press ENTER.
4) Enter your Weight using the ARROW KEYS or
NUMBER KEYPAD and press ENTER.
USER DEFINED PROGRAMS
RANDOM
There are 20 workout profiles in RANDOM mode. Profile will
change each time RANDOM key is pressed. Select a workout
profile, follow user information prompts or press QUICK START
key to begin.
1) Select the PROGRAM button.
2) Press SELECT or wait 5 seconds.
3) Selecting START will start program.
4) Select TIME by using the UP or DOWN ARROW
KEYS.
5) Press SELECT or wait 5 seconds.
6) Selecting START will start program.
7) Select LEVEL by using the UP or DOWN
ARROW KEYS.
8) You can change the level at any time during workout.
9) Press SELECT or wait 5 seconds.
10) Selecting START will start program.
11) Select weight by using the UP or DOWN
ARROW KEYS.
12) Press START or SELECT to begin workout.
13) Display, Starting 3, Starting 2, Starting 1.
FIT TEST
This test measures cardiovascular fitness and proves an
estimated sub-maximal VO2 result. It is based on power output
according to ACSM standards and was developed by the
Cooper In stitute (© www.cooperinstitute.org)
User RPMs must remain between 60-80 RPM during the test.
The test will end when the user can no longer maintain this speed.
Use of a heart rate strap is optional but provides more data.
The test starts at a low intensity level and gradually increases
in intensity (difficulty) every 2 minutes. As it increases, the user
must maintain 60-80RPM to advance to the next level. The test
could take upwards of 30+ minutes for very fit individuals. Once
the test ends a recovery period (cool down) will begin, and the
user’s results are calculated and displayed. Results are based
on the number of stages completed:
Stage Complete:
1 Well Below Average
2 Well Below Average
3 Below Average
4 Below Average
5 Average
6 Average
7 Above Average
8 Above Average
9+ Well Above Average
ep_ascent_om_r2.2.indd 50-51 9/26/11 11:50 AM