StairMaster ® ClubTrack® Treadmills User’s Guide for the 2100 LE Treadmill 2100 LC Treadmill THE RESULTS YOU WANT ™
StairMaster is a division of Nautilus Health & Fitness Group Corporate Headquarters 1886 Prairie Way Louisville, CO 80027 (800) 864-1270 (303) 939-0100 Fax (800) 898-9410 www.stairmaster.com Printed in the United States. © 2003 StairMaster® Health & Fitness Products, Inc. All rights reserved. P/N 27483 Rev A © 2003 StairMaster Health & Fitness Products, Inc. StairMaster and ClubTrack are registered trademarks or trademarks of Nautilus, Inc. in the United States and/or other countries.
TABLE OF CONTENTS: SAFETY REQUIREMENTS ............................................................................................... 5 UNPACKING and INSTALLATION INSTRUCTIONS ...................................... 7 Accessories and Options ..............................................................................................................7 How to Reach Us ..............................................................................................................................
The Speed Intervals Program .................................................................................................26 Heart Rate (HR) Zone Trainer Program .............................................................................28 The Advanced Programs.............................................................................................................30 StairMaster Fit Test .................................................................................................................
SAFETY REQUIREMENTS WHEN USING ELECTRICAL EQUIPMENT, ALWAYS FOLLOW THESE BASIC PRECAUTIONS: IMPORTANT SAFETY INSTRUCTIONS The following definitions apply to the words “Danger” and “Warning” found throughout this manual: DANGER - Used to call attention to IMMEDIATE hazards which, if not avoided, will result in immediate, serious personal injury or loss of life. WARNING - Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life.
SAFETY REQUIREMENTS (continued) 6. To avoid potential safety and electrical problems, replace with manufacturer’s specified parts only. • IMPORTANT: Replace the drive belt with a StairMaster specified drive belt (P/N 27458). Failure to do so could create hazardous leakage currents without the correct part. 7. This equipment is classified Class I, Type B, ordinary equipment. Not protected against fluid ingress. Rated for continuous operation.
UNPACKING and INSTALLATION INSTRUCTIONS Please refer to the Treadmill Unpacking & Installation Instructions that shipped with the treadmill. These instructions provide information regarding receiving your order, site requirements, unpacking and installation steps, and testing the treadmill and controller. The treadmill and controller must be installed correctly before being used. StairMaster® recommends that you contact your treadmill dealer or sales representative when your equipment arrives.
Guidelines For Getting ON and OFF the Treadmill Instruct each user in the following guidelines for getting on and off the treadmill. • The walking belt should be moving at minimum speed before the user steps onto the treadmill. 1. Stand next to the treadmill and place both hands on the front handrail. 2. Straddle the walking belt or step onto the side of the deck. Step onto the moving belt and begin walking. 3.
LIMITED-ACCESS CONTROL Limited-access control lets you restrict treadmill use to authorized personnel. It also lets you stop the treadmill in an emergency. The magnetically-activated control is located on the front of the handrail, just below the STOP key. The limited-access control is deactivated on machines shipped from the factory.
HEART RATE MONITORING Heart rate monitoring helps users monitor their levels of exertion by displaying the heart rate during exercise. There are two methods of monitoring heart rate on Clubtrack treadmills: • Telemetry (e.g., Polar®) belt. A Polar-compatible heart rate chest belt transmits the heart beat signal to the receiver in the controller. The controller displays the heart rate in beats per minute and uses the heart rate value in heart rate control mode. • Contact heart rate (handgrip).
HEART RATE MONITORING (cont.) Maintaining the Transmitter Belt Clean the chest belt regularly with mild soap and water, then dry thoroughly — residual sweat and moisture keeps the transmitter active and will drain the battery in the transmitter. Do not use abrasives or chemicals such as steel wool or alcohol for cleaning, as they can damage the electrodes permanently. You can order replacement belts from StairMaster or your local fitness store.
EXERCISE INTENSITY, FREQUENCY, & DURATION No single fitness program is suitable for all. All fitness programs should be designed by fitness professionals who are trained to tailor the program to the individual goals and fitness levels of each client. The following information on exercise intensity, duration, and frequency is based on averages and is included here only as a guideline for use by fitness professionals. Programs should be altered for comfort and safety when necessary.
EXERCISE INTENSITY, FREQUENCY, & DURATION (continued) Intensity Levels (% of max. heart rate) 1. The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 4th Edition, Lea & Febiger, Philadelphia, PA, 1991, pp. 93-120.
OPERATING THE CLUBTRACK 2100LE/2100LC TREADMILL Follow the safety guidelines for using the treadmill given in the Safety Requirements section. Turning on the Power Turn on the circuit breaker switch on the bottom front panel of the treadmill to power on the treadmill controller. If the limited-access control is on, place the magnetic key in the designated area at the front of the handrail. Attach the cord of the key to the user’s wrist or belt if desired.
Controller Displays and Keys ClubTrack 2100 LC Display Windows Text Line Incline Time Interval Timer Heart Rate Speed Workout Profile ClubTrack 2100 LE Display Windows Text Line Incline Time Heart Rate Workout Profile 15 Speed
The following describes the displays, controller keys and their function on the ClubTrack 2100 LE and ClubTrack 2100 LC treadmills: Text Line - Message prompts and statistics are displayed in the text line that is located on the top line of the upper display. Incline – The treadmill incline is displayed in percent elevation in the left display area on the second line of the upper display. The ClubTrack 2100 LE / 2100 LC has an incline range of 0 to 15% (optional incline range is –3 to 12%).
Numeric keypad The numeric keypad is located on the right side of the controller. Before the exercise program begins, the numbers are used to enter data in response to the controller prompts. After the workout starts, the numbers are used to enter the desired speed or target heart rate. • Enter - Confirms workout selections and stores the information used by the controller to calculate workout statistics.
Speed FASTER [+] / SLOWER [−] Keys The treadmill belt speed may be changed at any time during a workout. Pressing the [Speed: -] key decreases the belt speed and pressing the [Speed: +] key increases the belt speed. The belt speed increases or decreases by 0.1 MPH (0.15 KM/H). Start Key The start belt key starts the walk belt with a gradual increase to the default start speed of the workout selected. You can also use this key for an immediate start to a quick-start workout session.
Display LOCK / UNLOCK - Statistics Key During the exercise program, the Display LOCK / UNLOCK key is used to track workout statistics which are shown in the text line of the upper display window. When a workout is started, the display is in an unlocked mode and the various exercise statistics will scroll in order. Press the [DISPLAY] key once to turn off the scan feature and show the current statistic in the display window.
Remote Operation Controls (ROC) The Remote Operation Controls keypad is located on the front handrail. The treadmill can be controlled from this keypad. The ROC keypad includes a Quick Start key, Speed FASTER and SLOWER key, Incline UP and DOWN keys, and a STOP key. These keys work exactly the same as the keys on the controller. The Quick Start key works the same as the Start key on the controller.
• • • • Weight - 175 lbs. Speed – 2.0 mph in Fat Burner, Calorie Burner, or HR Zone Trainer; 1.0 mph in Manual. Age (HR Control programs only) - 40 years Workout Time - The default time in the programmed workouts is 20 minutes. The Quick Start program does not have a specified default time. In this program, the controller timer will count up to the maximum time of 99 minutes, return to 0, and count up again. Once you have selected a program, follow the controller prompts.
The Manual Program The Manual Program allows you to control the speed and incline of the treadmill during the workout, while accurately calculating exercise statistics based on your weight. The default speed is 1.0 mph unless changed during the data entry mode. The incline is 0%. The profile in the display window is divided into 15 equal intervals within the selected workout time. The profile is based on the MET level, with every 2 METs equating to one vertical bar.
7. • The speed may be changed at any time during the cool down by pressing the [Speed: +] key to increase the speed, or the [Speed: -] key to decrease the speed. Or, use the numeric keypad to enter the desired speed. • The incline may be changed at any time during cool down by pressing the [Incline: UP] key to increase the incline, or by pressing the [Incline: DOWN] key to decrease the incline. Press [STOP] to end the workout.
5. 6. 7. The controller will display “PRESS START”. Press [START] to begin your workout. • The speed may be changed at any time during the workout by pressing the [Speed: +] key to increase the speed, or the [Speed: -] key to decrease the speed. Or, use the numeric keypad to enter the desired speed. • The incline may be changed at any time during the workout by pressing the [Incline: UP] key to increase the incline, or by pressing the [Incline: DOWN] key to decrease the incline.
2. The controller will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric mode). Enter your weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value. • Your weight is used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session. 3. The controller will display “SPEED MPH” (or “SPEED KM/H if in Metric mode).
The Speed Intervals Program The Speed Intervals program is an interval workout containing 8 alternating rest intervals with 7 exercise intervals. An interval cycle consists of an exercise phase and a recovery phase. You may scale the recovery speed and the exercise speed independently - which will be saved for the remainder of the workout. For example, if you decrease the speed during a recovery phase then subsequent recovery phases will be the same speed.
6. 7. 8. The controller will display “PRESS START”. Press [START] to begin your workout. • The speed may be changed at any time during the workout by pressing the [Speed: +] key to increase the speed, or the [Speed: -] key to decrease the speed. Or, use the numeric keypad to enter the desired speed. Remember – any speed changes will only affect the interval stage that you are in, rest or exercise, and not both.
Heart Rate (HR) Zone Trainer Program (requires chest strap) The Heart Rate Zone Trainer program allows you to exercise at a selected target heart rate. Once a heart rate control method is selected (speed or incline), the controller adjusts the treadmill’s speed or incline to maintain the target heart rate. You must use a transmitter belt (chest strap) to send a heart rate signal to the controller. This program does not work with contact heart rate.
6. The controller will display “TARGET HR.” A suggested target heart rate will be displayed, based on your age. Press [ENTER] to accept the calculated target heart rate, or enter a different target heart rate using the numeric keypad and then press [ENTER]. Or, press [ENTER] to accept the default value. • The target heart rate selected by the controller is based on age, and is equal to 70% of your maximum heart rate which is calculated by the following equation: (215 – (Age * .75) x .70.
The Advanced Programs The Advanced Programs key allows the user to choose one of eight additional programs, including two Fit Test programs, a Custom Speed Interval workout, an Interval HR Control workout, 5K Fun Run, 10K Bolder Boulder Run, Custom Calorie Burn and a 9-Hole Walk. StairMaster Fit Test – The StairMaster Fit Test is a program that estimates maximal aerobic capacity based on heart-rate response to sub-maximal exercise.
9-Hole Walk – a fixed distance workout of 3,600 yards. Program does a 3-minute warm-up at user selected speed, then starts the workout prompting the user to input walk speed. Program will count up from 0:00, and prompt the user at pre-determined intervals as to progress. Program enters a 3-minute cool-down upon completion of 3,600 yards. To use one of the Advanced Programs: 1. Press the [ADVANCED PROGRAMS] key.
StairMaster Fit Test The StairMaster Fit Test is a program that estimates maximal aerobic capacity based on heartrate response to sub-maximal exercise. The StairMaster branching protocol is a series of 3-minute stages of continuous exercise at increasing intensity. The first stage is a warm-up at approximately 4 METs. The intensity of the remaining stages is based on the heart rate response to the warm-up. The test is designed to raise the steady state heart rate of the subject to at least 115 beats/minute.
5. The controller will display “ENTER GENDER / 1 - MALE / 2 - FEMALE. Enter your gender code using the numeric keypad. 6. The controller will display “PRESS START”. Press the [START] key to begin the test. Follow the onscreen prompts. The following messages may be displayed during a fitness test: • 7. The test will be terminated early, and the messages “TEST TERMINATED / TRY AGAIN LATER” will be displayed if: • • • • • 8. The user stops exercising at any point during the test.
FireFighter Fitness Test The Firefighter Fit Test has a total of 16 stages lasting one minute each. The first 3 stages are a warm-up set with a speed of 3 mph and 0% incline. The following stages increase speed or incline from the previous stage. When the test terminates, the “Cool Down” mode will be entered. The “Cool Down” mode will set the speed to 1 mph and the incline to 0%.
The following messages may be displayed during a fitness test: • 7. 8. “CHECK HR BELT” - Indicates for the last 30 seconds. that the heart rate signal has been missing The test will be terminated early, and the messages “TEST TERMINATED / TRY AGAIN LATER” will be displayed if: • The user stops exercising at any point during the test. • The [STOP] key is pressed. • 85% of the age predicted maximum heart rate is achieved.
Custom Speed Interval Program In the Custom Speed Interval workout, the user can create a custom speed interval program by entering Recovery Speed and Time, Exercise Speed and Time, and total # of Intervals. To use the Custom Speed Intervals program: 1. Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key until the controller displays “CUSTOM INTERVALS”. Press ENTER to accept. 2. The controller will display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in Metric mode).
9. 10. Press [COOL DOWN] to return the incline to 0%, and the speed to 1.0 mph if the workout speed was less than 2.0 mph. If the prior speed was greater than 2.0 mph, the speed decreases to 2.0 mph. • The speed may be changed at any time during the cool down by pressing the [Speed: +] key to increase the speed, or the [Speed: -] key to decrease the speed. Or, use the numeric keypad to enter the desired speed.
HR Control Interval Program In the HR Control Interval workout, the user can define an exercise Target HR, time at exercise Target HR, a recovery Target HR, time at recovery Target HR, and total # of HR intervals (1 HR interval = 1 exercise Target HR interval + 1 recovery Target HR interval). To use the HR Control Interval program: 1. Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key until the controller displays “HR CONTROL INTERVALS” (2100 LC) or “HR INTERVALS” (2100 LE).
6. 7. The controller will display “WORK TARGET HR”. A suggested work target heart rate will be displayed, based on your age and represents 80% of your age-predicted maximum heart rate. Press [ENTER] to accept the calculated target heart rate, or enter a different work target heart rate using the numeric keypad and then press [ENTER]. Or, press [ENTER] to accept the default value.
• 11. 12. NOTE – After the first Rest and Work interval, the program stores the Speed and Incline workloads at the end of the Rest and Work interval portion. Then, when the workout moves to the second interval, the program will automatically change speed and incline to the saved workloads. The HR Control Algorithm will adjust speed or incline to maintain the user at the desired Rest or Work HR range after waiting for 30 seconds.
5K Fun Run Program The 5K Fun Run workout is a fixed-distance workout. The user enters weight and treadmill speed. Then, the program runs for a distance of 5K (or 3.125 miles). Time counts up from 0:00. The user can adjust speed and incline as desired throughout the program. To use the 5K Fun Run program: 1. Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key until the controller displays “5K FUN RUN”. Press ENTER to accept. 2.
10K Bolder Boulder Run Program The 10K Bolder Boulder Run workout is a fixed-distance workout with automatic incline changes to simulate the famous Bolder Boulder 10K. The user enters weight and treadmill speed. Then, the program runs for a distance of 10K (or 6.2 miles). Time counts up from 0:00. The user can adjust speed and incline as desired throughout the program. To use the 10K Bolder Boulder Run program: 1.
6. Press [STOP] to end the workout. The workout statistics will be displayed, and then the controller will revert back to the “SELECT WORKOUT” mode. Custom Calorie Burn Program The Custom Calorie Burn workout allows the user to enter a calorie expenditure amount (for example: 300 calories). The user enters weight and treadmill speed. Then, the program runs for the amount of time it takes to burn the entered calorie amount. Time counts up from 0:00.
9-Hole Walk Program The 9 Hole Walk workout is a fixed-distance workout. The user enters weight and treadmill speed. Then, the program runs for a distance of 2 miles (3,520 yards). Time counts up from 0:00. The user can adjust speed and incline as desired throughout the program. To use the 9-Hole Walk program: 1. Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key until the controller displays “9 HOLE WALK”. Press ENTER to accept. 2.
Options During a Workout When START belt key is pressed, the message, “Enjoy Workout”, will be displayed, and your workout statistics will begin to accumulate. The exercise statistics include, in order: Calories Calories / Hour Distance in miles or kilometers Vertical Climbed in feet or meters Power in watts METs Target Heart Rate (in Heart Rate Control programs only) The center display or brickyard will show the exercise profile of the workout program selected.
Pausing Your Workout The program automatically enters the PAUSE state from a workout when the STOP key is pressed. The workout will be suspended, and the program will display the following alternating messages every 3 seconds for up to 1 minute: P R S E T S A S R S T T T O O P R T E O S U E M N E D When the program enters a PAUSE state, a timer begins to count down from 1 minute to show you the time remaining in the pause condition.
Console Key Functions in Cool Down State • Speed and Incline keys: The user can use the speed and incline keys to manually adjust the speed and incline of the treadmill during cool down. The user may also use the numeric keypad to enter a target speed during cool down. The user must press ENTER for the target speed to take effect. • To leave the COOL DOWN state, user presses the STOP key. The program then enters the POST WORKOUT state.
Instruction Page For the convenience of all treadmill users, we strongly encourage you to copy the information on this page and place a copy near the treadmill. These brief instructions will assist the user with basic operating steps. Using the ClubTrack® 2100 Treadmill This page is a summary only. Each first-time treadmill user must be instructed in the proper use of the treadmill, as described in the ClubTrack User’s Guide. 1. 2. 3. 4. 5. 6. 7. 8. Follow the Safety Guidelines listed below.
Heart Rate Priority on ClubTrack 2100 Treadmills Both contact heart rate and telemetry (e.g., Polar®) heart rate signal detection is available. The default priority of heart rate input is “LOCKED INPUT.” If a telemetry signal is detected first, contact heart rate signals are inhibited from being detected throughout the rest of the workout session and vice-versa.
Error Codes If the controller finds a fault in the system, it displays an error code (example: “CONFIG REQRD”). If an error code appears, turn the circuit breaker off, and then back on to restart the system. If the error code appears again, record the code. Then, turn off the treadmill and call a StairMaster-trained service representative (see section “Troubleshooting”). Viewing Maintenance Information The total time and distance the treadmill has been used can be viewed under Maintenance Information.
Changing the Workout Default Values You can customize the workout programs to accept several default values, including setting the default weight, exercise time, age, target heart rate percent, initial work speed, cool down time, minimum speed, and decline option. To change the defaults in the controller: 1. Press [CLEAR], [2], [ENTER]. The controller will display “DEFAULTS” 2. Press [Incline: UP] or [Incline: DOWN] to scan through the default choices.
Customizing the Treadmill You can customize several parameters on the ClubTrack 2100 to conform to your individual requirements, including setting time limits, speed limits, changing screen contrast (2100 LC only), changing language, and changing units. To customize the controller: 1. Press [CLEAR], [3], [ENTER]. The controller will display “CUSTOMIZE.” 2. Press [Incline: UP] or [Incline: DOWN] to scan through the customize choices. Select the option you want to change by pressing [ENTER].
Maintenance Visually inspect and clean the treadmill regularly. Daily visual inspection should include: • Inspect the power cord and walking belt for wear. • Check the position of the walking belt; be sure it is not rubbing against the frame. The belt should be evenly spaced on the deck within 0.25 inch; adjust if necessary. • Check optional side handrails to be sure they are fastened securely. • Remove potential hazards from the treadmill area.
Treadmill Belt Adjustments WARNING SECURE LONG HAIR AND LOOSE CLOTHING BEFORE WORKING NEAR THE TREADMILL WALKING SURFACE OR PULLEYS. Belt Tension Adjust the belt tension whenever the belt slips or moves unsteadily during operation. Start by loosening the belt with the adjustment bolts. 1. Adjust the walking belt to .4% stretch. With the walking belt loose, place two marks 30.0 inches (750 mm) apart on each side of the belt, near each edge of the belt.
5. If you feel the belt slip on the front roller, then increase the tension of each adjusting screw by 1/2 turn and retest. If you feel the belt slip again, check the tensioner adjustment. WARNING DO NOT OVERTIGHTEN THE WALKING BELT. DO NOT TORQUE ADJUSTMENT SCREWS BEYOND 80 IN-LBS (9 N-M) MAXIMUM. OVERTIGHTENING THE BELT WILL DAMAGE THE BELT AND ROLLERS. Belt Tracking Perform this procedure whenever the belt moves to one side or the other. Stay off the belt when adjusting the tracking. 1.
Moving and Storing the Treadmill Moving the treadmill requires two people. 1. Set the treadmill to 3 to 5% incline. 2. To avoid electrical shock, turn off the circuit breaker on the treadmill hood, then remove the treadmill power cord from the power source before moving the treadmill. WARNING AS LONG AS THE TREADMILL IS PLUGGED INTO A POWERED OUTLET AND THE TREADMILL CIRCUIT BREAKER IS ON, THE UNIT IS RECEIVING POWER, EVEN IF THE CONTROLLER IS TURNED OFF. 3.
IMPORTANT PHONE NUMBERS If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate StairMaster office listed below. OFFICES IN THE UNITED STATES CORPORATE HEADQUARTERS Nautilus Health & Fitness Group 1886 Prairie Way Louisville, CO 80027 Phone: 800-864-1270 Fax: 800-898-9410 E-mail: customerservice@nautilushfg.
