JOHNSON XIR, XER User Manual

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MX17_XR-XER-XIR_r1_3_D.indd 1 5/8/17 11:09 AM

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Note: There is a thin protective sheet of clear plastic on the overlay of the console that should be removed before use.

A) /&'',63/$<:,1'2:Displays workout feedback, program profile and more.

B) *23$86(

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D) ENTER

E) $552:6 F) 180%(5.(<3$' Used to enter xID login, to enter program

G) BACK H) :,),&211(&76<1& Press to connect your wireless internet

I) 3$663257&211(&76<1& Press to connect your Passport

J) ENERGY SAVER LIGHT: Indicates if machine is in energy

K) READING RACK: Holds reading material or electronic device.

: Press to start, pause or resume your workout.

: Press to stop your workout. Press and

hold for 3 seconds to reset console.

: Confirm each program setting. Press to change

display feedback during workout. Press and hold to scan.

: used to adjust program settings.

data during program setup and to adjust speed / resistance level during workout. Press

: Go to previous program setting.

connection. See BEFORE YOU BEGIN section for more info.

box for Virtual Active programming. Passport Player is sold at your Retailer or at www.passportplayer.com

saver mode. Press any key to wake up the machine.

to confirm setting.

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A) TIME: Is always shown in the larger central portion of the display. Shown as minutes

: seconds. View the time remaining or the time elapsed in your workout.

B) INCLINE: Shown as percent. Indicates the incline of your walking

or running surface (Treadmills and Ascents only).

C) DISTANCE: Shown as Miles or Kilometers* based on your default setting.

Indicates distance traveled or distance remaining during your workout.

D) 63((': Shown as MPH or KPH* based on your default setting.

Indicates how fast the footpads/pedals are moving.

E) &$/25,(6: Total calories burned or calories remaining to burn during your workout. F) HEART RATE: Shown as BPM (beats per minute). Used to monitor your heart rate (when

wearing a wireless heart rate strap or when contact is made with both pulse grips).

G) RESISTANCE(RES): Shows the current resistance level (Bikes, Ellipticals, Ascents only). H) 530: Revolutions Per Minute (Bikes, Ellipticals, Ascents only). I) :$776: Displays current user power output (Bikes, Ellipticals, Ascents only). J) 3$& (: Indicates how many minutes it takes to complete a mile

based on your current speed (Treadmills only).

K) 352*5$0352),/(: The dot matrix will show the program profile

as you progress through wour workout. Profile represents incline, resistance or speed (depending on model type and workout type).

L) 3$663257: Indicates Passport box connection is present. M) :,),: Indicates wireless connection is present and the strength

(low, medium, high). Flashes when Wi-Fi is trying to connect.

* Default is set during console install. If logged in with xID, the default is set by user profile.

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When you power on the console for the first time you will be prompted to perform initial setup.

Plug in the power cord and turn the equipment ON (Note: Some equipment does not have a power switch). TREADMILLS ONLY: Insert the safety key into the safety keyhole.

1) Select your language and touch

2) Select your frame model number and touch

3) Select metric / standard and touch

to confirm.

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Note: There is a thin protective sheet of clear plastic on the overlay of the console that should be removed before use.

The XER and XIR has a fully integrated touch screen display. All information required for workouts is explained on screen. Exploration of the interface is highly encouraged.

A) *2Press to begin a quick start program. B) 352*5$0%877216 Press to select from a number of preset programs. C) USER MENU: Select an existing User, Guest or Add User. D) 86(56(783Allows you to edit User Information. E) SETTINGS MENU: Access to Volume Controls, Bluetooth Pairing, Wi-Fi Setup, Sync

Passport, Machine defaults and more.

F) +($'3+21(-$&. Plug your headphones into the console to use them instead of

the console speakers.

G) $8',2,1 Plug your media player into the console using the included audio

adaptor cable.

H) ENERGY SAVER LIGHT: Indicates if machine is in energy saver mode. Press any key

to wake up the machine.

I) 86%3257 Access media from compatible devices, charging devices* and for

software updates.

J) 63($.(56Audio plays through the speakers. K) READING RACK: Holds reading material or electronic device.

* Will not charge USB devices that draw more than 1 amp.

XER XIR

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Connect to VIEWFIT and discover a powerful new way to get more results from your workouts, your tracking and your social networking.

Up to four users can be saved on a machine. This process is the first step in connecting your equipment. It must be done from a computer, tablet, or mobile device that is connected to the internet.

1) Visit the web site: www.viewfit.eu to create an account and connect your console to home wireless network.

2) Click on Connect Your Equipment.

3) Sign In if you already have an xID account or Create an Account by entering in your information.

4) Continue to follow the online instructions to complete the process of connecting your console to your home wireless network.

5) Manage the console user accounts from your Account Profile at www.viewfit.eu

Congratulations! You are now connected and ready to get started.

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The Passport player, featuring Virtual Active™ technology, is a highdefinition experience that uses real destination footage and matching ambient sounds from stunning destinations around the world. The ultimate in workout entertainment, Passport lets you escape the confines of a regular workout routine while enjoying a dynamic experience.

A Passport player is available for purchase separately from your Matrix Retailer. Additional courses are available from your Matrix Retailer.

For more information, go to: www.passportplayer.com

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1) Use the arrow keys on the Passport remote to scroll to the setup icon and press select.

2) Follow the on-screen prompts to press

3) The

icon (L) will flash while connecting and remain steady once it

has synced successfully.

NOTE: See PASSPORT OWNER’S MANUAL for more information.

on the equipment console.

GETTING STARTED

1) Check to make sure no objects are nearby that will hinder the movement of the equipment.

2) Plug in the power cord and turn the equipment ON (Note: Some equipment does not have a power switch).

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3) Stand on the side rails of the treadmill.

4) Attach the safety key clip to part of your clothing making sure that it is secure and will not become detached during operation.

5) Insert the safety key into the safety keyhole.

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6) Select User 1-4 that you linked your xID to in your user profile.

7) If prompted, enter your Passcode using the keypad then press

8) You are now logged into your xID.

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Simply press to begin working out. Time, distance, and calories will all count up from zero. OR...

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1) Select a PROGRAM using and press .

2) Set workout program information using after each selection. Press

to begin workout.

3) Press

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When your workout is complete, the display will flash “WORKOUT COMPLETE” and beep. Your workout information will stay displayed on the console for 30 seconds and then reset.

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Hold for 3 seconds.

and press

to go back a step in the setup.

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When you power on the console for the first time you

XER

will be prompted to perform initial setup.

XIR

1) Select your language and touch

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2) Choose from the available wireless networks detected and shown on screen. If you do not see your network, you can add it manually via the OTHER option. If you do not want to set up Wi-Fi at this time, touch

3) Use the keyboard to enter your Wi-Fi network password. Touch

4) Wi-Fi connection status and signal strength will be indicated by

symbol in the upper right corner of the display.

the

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5) Select your frame model number and touch

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6) If the console has been connected to Wi-Fi, it will detect your location and fill in time and date info automatically.

7) Change any time and date settings as desired and touch

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Creating an xID account will allow you to save and share workout data online at www.viewfit.eu Create and save up to four xID accounts directly from the console.

1) If you already have an xID, touch Log In. To continue without creating an xID touch Skip xID.

2) Enter your phone number or another easy-to-remember 10-14 digit number. This will be your xID. Touch

3) Create an easy to remember 4-digit passcode. Touch

4) Enter your email address. This must be a unique email address. Touch

5) Fill in your profile information to finish the xID account set up process. Touch

6) Confirm your information and select the I accept the terms and conditions box to review the Terms and Conditions. Touch

7) Check the Share Information box to share your workouts to the VIEWFIT community.

to confirm.

to complete xID setup.

to confirm.

GETTING STARTED

1) Touch *2 to begin working out immediately. Or...

2) Touch the :25.287&$7(*25< button of your choice.

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3) Stand on the side rails of the treadmill.

4) Attach the safety key clip to part of your clothing making sure that it is secure and will not become detached during operation.

5) Insert the safety key into the safety keyhole.

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3) After selecting a :25.287&$7(*25< button, select one of the 352*5$06 listed to the left.

• For more information on a selected program, touch

• Use the 6/,'(5&21752/6 to adjust your program settings.

• Touch to open a keypad to enter numbers.

• Touch

4) Touch *2 to begin your workout.

to return to the *26&5((1.

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When your workout is complete, your workout information will continue to display on the console for 2 minutes and then is automatically saved to VIEWFIT if xID Terms and Conditions were accepted and you are logged in.

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• Touch to change :25.287)(('%$&. displays at the bottom of the screen.

• While using an app, touch

• Touch

to adjust 92/80(, pair a %/8(7227+ device or to

change $8',26285&( (Netflix, My Media, Virtual Active, etc.).

to increase or decrease the resistance level, speed or incline.

• Touch to use the keypad to set resistance level,

• Touch

speed or incline. Press

• Touch

to change resistance level, speed or incline back to previous setting. to temporarily pause your workout and touch to

• Touch

resume. While paused, touch

to increase or decrease the duration

• Touch

of your workout or workout goal.

• Touch

to enter cool down mode. Cool down lasts for five minutes while

reducing the workout intensity, allowing your body to recover from your workout.

to lock the screen. Touch it again to unlock

• Touch

the screen and allow screen touches.

to go back to the home screen.

to confirm change.

to end workout.

XER XIR

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6,03/( Workout stats are displayed in 3 customizable windows.

TRACK

M (1/4 MILE) track. Split feature allows you to

Displays a 400 keep track of your fastest laps and improve your time.

VIRTUAL ACTIVE Your workout info is displayed and Virtual Active courses are shown. With Virtual Active, escape the confines of an ordinary workout as you travel through exotic destinations.

TARGET HEART RATE Displays workout info while using a Target Heart Rate program.

&2167$17:$776 Displays workout info while using a Constant Watts program.

635,17 Displays workout info while using a Sprint 8 program.

&+$1*(:25.287 Select a different workout without stopping your current workout.

0<0(',$;,521/< Connect and control audio and video files on-screen via USB port or Bluetooth.

* Availability of apps are subject to change. Some apps are not available in all areas.

Additional apps may become available. Workouts and features vary based on model type, console configurations, software versions and options purchased.

:(%%52:6(5;,521/< Access the world wide web while you work out.

:($7+(5 Get local or worldwide weather forecasts and more.

<2878%( Browse and watch YouTube videos while you work out.

)$&(%22. Access Facebook while you work out. Facebook account required.

7:,77(5 Access Twitter while you work out. Twitter account required.

NETFLIX Browse and watch Netflix videos while you work out. Netflix account required to access content.

HULU Browse and watch Hulu videos while you work out. Hulu account required to access content.

0<),71(663$/ Lose weight with MyFitnessPal, the fastest and easiest to use nutrition app.

:,5(/(665(48,5(0(176: 802.11b/g/n in 2.4 GHz range, minimum speed 3 Mbps (5 Mbps for streaming in High Definition).

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The XIR console can connect via Bluetooth to one device per category:

• Media Players (XIR only, includes Phones, Tablet and MP3 players)

• Speakers / Headphones

• Heart Rate Monitors

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1) %/8(7227+3$,5,1* can be accessed from the SETTINGS MENU .

2) Enable Bluetooth on your device and make sure it is discoverable.

3) Touch the appropriate category from the list. The Bluetooth device should appear to the right after a few seconds.

4) Touch the device name and follow the onscreen prompts to pair the device. Once paired, the Bluetooth icon

and appear in the top right corner of the menu bar.

5) Connected Phone/Tablet/MP3 players can stream audio in the 0<0(',$$33.

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The XIR console can stream media in the 0<0(',$$33 via USB. Supported devices include USB flash drives, Windows phones/tablets, and Android phones/tablets.

The media types supported are: Audio

• AAC (.3GP, .MP4, .M4A, .AAC)

• MP3 (.MP3)

• Wave (.WAV)

Video

• H.263 (.3GP, .MP4)

• H.264 (.MP4, .MOV)

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1) Unlock and connect your device to the USB port located beneath the display.

2) Open the 0<0(',$$33 and select the USB device name from the Media Source list.

3) Select the Audio or Video tab at the top to access your files and play your media.

* Not all Bluetooth protocols are compatible.

will be highlighted

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A Passport player is available for purchase separately from your Matrix Retailer. Additional courses are available from your Matrix Retailer.

For more information, go to: www.passportplayer.com

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1) Use the arrow keys on the Passport remote to scroll to the setup icon and press select.

2) Follow the on-screen prompts and when prompted, return to the console and open the SETTINGS

and touch 3$6632576<1& .

3) When the passport sync is complete, the passport icon will appear in the top right corner of the menu bar.

NOTE: See PASSPORT OWNER’S MANUAL for more information.

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You can play audio through the console speakers by connecting a device to the audio in jack into the audio out jack

located beneath the display. Plug your headphones

to use them instead of the console speakers.

XER XIR

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Manual Fat Burn (A30, E30, R30, U30) Rolling Hills Intervals (Resistance) Intervals (Incline) Constant Watts (A50, E50, R50, U50) Glutes

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Time Distance Calorie

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Incline Speed Resistance

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Manual Fat Burn Rolling Hills Intervals (Resistance) Intervals (Incline) Constant Watts Glutes

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Time Distance

Calorie

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Incline Speed

Resistance

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The SPRINT 8 program is an anaerobic High Intensity Interval Training program designed to build muscle, improve speed, and naturally increase the release of Human Growth Hormone (HGH) in your body.

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Uses real destination footage from stunning destinations around the world. The ultimate in workout entertainment, Virtual Active lets you escape the confines of a regular workout routine while enjoying a dynamic experience.

A workout that allows you to manually adjust the machine at anytime. Promotes weight loss by increasing and decreasing the incline, while keeping you in your fat burning zone. A level based workout that automatically adjusts the incline or resistance to simulate going up or down hills. A level based workout that automatically adjusts the resistance at regular intervals. A level based workout that will automatically adjust the incline value at regular intervals. Automatically adjusts the resistance to maintain the set Watt value. This program was designed to increase your range of motion and target the thighs and glutes. By varying a high incline throughout the workout you can engage significant glute

recruitment.

A workout that allows you to select a workout length that fits within your training routine. A workout that allows you to select a specific distance you would like to travel during your workout. Increasing the distance goal of the workout will increase the duration of the

workout based on your speed. A workout that allows you to select a specific number of calories you would like to burn during your workout. Increasing the calorie goal of the workout will increase the duration

of the workout based on your speed.

Automatically adjusts incline to bring you within 5 beats of your set % of maximum heart rate. XER/XIR: Automatically adjusts speed to bring you within 5 beats of your set % of maximum heart rate.

XR: Automatically adjusts speed to maintain your target heart rate. XER/XIR: Automatically adjusts resistance to bring you within 5 beats of your set % of maximum heart rate.

XR: Automatically adjusts resistance to maintain your target heart rate.

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FAT BURN - A30, E30, R30, U30

LEVEL 1 2 3 4 5 6 7 8 9 1011121314151617181920

SEGMENT RESISTANCE

1 11334455668899101011111314 2 4 4 5 6 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 19 3 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 16 16 18 19 20 4 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 16 16 18 19 20 5 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 16 16 18 19 20 6 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 16 16 18 19 20 7 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 16 16 18 19 20 8 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 16 16 18 19 20

9 6 8 8 9 9 10 10 11 11 13 13 14 14 15 15 16 16 18 19 20 10 6 8 8 9 9 101011111313141415151616181920 11 6 8 8 9 9 101011111313141415151616181920 12 6 8 8 9 9 101011111313141415151616181920 13 6 8 8 9 9 101011111313141415151616181920 14 6 8 8 9 9 101011111313141415151616181920 15 4 4 5 6 6 8 8 9 9 1010111113131414151519 16 11334455668899101011111314

Segment = workout time / 16

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LEVEL 1 2 3 4 5 6 7 8 9 1011121314151617181920

SEGMENT RESISTANCE

1 1114445566771011111213161718 2 1 4 4 4 5 5 5 6 7 7 10101112131717181922 3 4 4 5 6 6 6 6 6 7 10 11 12 13 16 17 18 19 22 23 24 4 4 5 5 6 6 7 7 7 101112131617181922232425 5 5 6 6 6 7 10 10 11 12 14 16 17 18 20 22 23 24 25 28 29 6 5 6 6 7 7 10 11 12 14 16 17 18 20 22 23 24 25 28 29 30 7 5 6 6 6 7 10 10 11 12 13 16 17 18 20 22 23 24 25 28 29 8 4 5 5 6 6 7 7 7 101112141617181922232425 9 4 4 5 5 5 5 6 6 6 7 10111213161718192223 10 14445566677101012161718192223 11 4 5 5 6 6 7 7 7 10 11 12 13 16 17 18 19 22 23 24 25 12 5 6 6 6 7 101011121416171819222324252829 13 6 6 6 7 7 101112141617182022232425282930 14 6 6 6 6 7 101011121316171820222324252829 15 4 5 5 6 6 7 7 7 10 11 12 13 16 17 18 19 22 23 24 25 16 1 1 1 4 4 4 5 5 6 6 6 7 10 11 11 12 13 16 17 18

Segment = workout time / 16

INTERVALS (RESISTANCE) - A50, E50, R50, U50

LEVEL 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

SEGMENT IRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIR

0 1 25 1 25 1 25 4 25 4 25 5 25 5 25 5 25 6 25 6 25 6 25 7 25 7 25 7 25 10 25 10 25 10 25 11 25 11 25 12

0 4 25 525 5 25 5 30 6 30 6 30 6 30 6 35 7 35 7 4010401040104511451150125513601665177018

0 1151204204204255255255306306306357357357401040104010451145115012

0 5 25 530 6 30 6 30 6 35 7 35 7 4010401040104511451150125012551460167018701875208022

0 1 15 1 20 4 20 4 20 4 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12

0 5 30 630 6 35 7 35 8 401040104511451150125012551455146016601670188022802285239024

0 1 20 420 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 401040104010451145114511501255146016

0 6 30 6 35 7 40 10 45 11 50 12 50 12 55 14 60 16 65 17 70 18 75 20 80 22 85 23 90 24 90 24 95 25 100 28 100 29 100 30

0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16

0 6 30 635 7 40104511501250125514601665177018752080228523902490249525100281002910030

0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16

0 6 30 635 7 40104511501250125514601665177018752080228523902490249525100271002910030

0 1 20 4 20 4 25 5 30 6 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 45 11 50 12 55 13 60 16

0 4 25 5 30 6 30 6 35 8 35 7 40 10 40 10 45 11 45 11 50 12 50 12 55 14 55 14 60 16 65 17 70 18 75 20 80 22 85 23

0 1151151204203255255255306306306357357357401040104010451145115012

0 1 15 1 15 1 20 4 20 3 25 5 25 5 25 5 30 6 30 6 30 6 35 7 35 7 35 7 40 10 40 10 40 10 45 11 45 11 50 12

I = % Incline / R = Resistance

Incline for A50 only Segment = workout time / 16

GLUTES - A50, A30

SEGMENT (/(9$7,21 RESISTANCE

150Min 265Min 3 100 Max 4 100 Max 585Min 6 100 Max 785Min 8 100 Max

985Min 10 100 Max 11 85 Min 12 100 Max 13 85 Min 14 100 Max 15 85 Min 16 100 Max 17 85 Min 18 65 Min 19 50 Min

Min = Minimum resistance set by the user Max = Maximum resistance set by the user Segment = workout time / 19

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LEVEL 1 2 3 4 5 6 7 8 9 1011121314151617181920

SEGMENT RESISTANCE

1 11122233445567789111112 2 1223333455667891111121315 3 2 2 3 4 4 4 4 4 5 6 7 8 9 11 11 12 13 14 15 16 4 2 3 3 4 4 5 5 5 6 7 8 9 1012121314151617 5 3 4 4 4 5 6 6 7 8 9 10111213151516171819 6 3 4 4 4 5 6 7 8 9 11 11 12 13 14 15 16 17 18 19 20 7 3 4 4 4 5 6 6 7 8 9 10111213141516171819 8 2 3 3 4 4 5 5 5 6 7 8 9 1111121315151617

9 22333344456789111212131415 10 1 2 2 2 3 3 4 4 4 5 5 6 6 8 11 12 12 13 14 15 11 2 3 3 4 4 5 5 5 7 7 8 9 11 11 12 13 15 15 16 17 12 3 4 4 4 5 6 6 7 8 9 10 11 12 13 15 15 16 17 18 19 13 3 4 4 5 5 6 7 8 9 1111121315151617191920 14 3 4 4 4 5 6 6 7 8 9 10 11 12 13 14 15 16 17 18 19 15 2 3 3 4 4 5 5 5 7 7 8 9 11 11 12 13 15 15 16 17 16 11122233444577789101112

Segment = workout time / 16

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LEVEL 1 2 3 4 5 6 7 8 9 1011121314151617181920

SEGMENT INCLINE

1 00000000000000000000 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 1 1 1 1 1 1 1 1.5 1.5 1.5 1.5 1.5 3 0.5 1 1 1 1 1 1.5 1.5 1.5 2 2 2 2 2.5 2.5 2.5 3 3 3 3.5 4 1 1 1.5 1.5 1.5 2 2 2 2.5 2.5 3 3 3.5 3.5 3.5 4 4 4.5 4.5 5 5 1.5 1.5 2 2 2 2.5 2.5 3 3 3.5 4 4 4.5 4.5 5 5.5 5.5 6 6 6.5 6 0.5 1 1 1 1 1 1.5 1.5 1.5 2 2 2 2 2.5 2.5 2.5 3 3 3 3.5 7 00000000000000000000 8 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 1 1 1 1 1 1 1 1.5 1.5 1.5 1.5 1.5 9 1.5 2 2 2.5 3 3 3.5 3.5 4 4.5 5 5.5 5.5 6 6 6.5 7 7 8 8.5 10 2.5 3 3.5 4 4.5 5 5.5 6 6 7 8 8.5 9 9.5 10 10.5 11 11.5 12.5 13.5 11 33.544.555.566.57 8 99.51010.5111212.5131415 12 2.5 2.5 3 3.5 4 4.5 4.5 5 5.5 6 7 7.5 8 8 8.5 9.5 9.5 10 11 11.5 13 1 1 1.5 1.5 1.5 2 2 2 2.5 2.5 3 3 3.5 3.5 3.5 4 4 4.5 4.5 5 14 00000000000000000000 15 1 1 1.5 1.5 1.5 2 2 2 2.5 2.5 3 3 3.5 3.5 3.5 4 4 4.5 4.5 5 16 1.5 1.5 2 2 2 2.5 2.5 3 3 3.5 4 4 4.5 4.5 5 5.5 5.5 6 6 6.5

Segment = workout time / 16

INTERVALS (RESISTANCE) - A30, E30, R30, U30

LEVEL 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

SEGMENT IRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIRIR

0 1251251253253253254254254254254255255255256256257257257258

0 3253254254304304304304355355406406406457457508559601165127012

0 1151203203203253253253304304304355355355406406406457457508

0 3 25 4 30 4 30 4 30 4 35 5 35 5 40 7 40 7 40 7 45 7 45 7 50 8 50 8 55 9 60 11 70 12 70 12 75 13 80 15

0 1151203203203253253253304304304355355355406406406457457508

0 3 30 430 4 35 5 35 5 40 7 40 7 45 7 45 7 50 8 50 8 55 9 55 96011601170128015801585159016

0 12032032543043043043043553553554074074074574574575085596011

0 4 30 435 5 40 7 45 7 50 8 50 8 55 9 601165117012751380158515901690169517100191001910020

0 12032032533043043043043553553554074074074574574575085596011

0 4 30 435 4 40 7 45 7 50 8 50 8 55 9 601165117012751380158515901690169517100191001910020

0 12032032533043043043043553553554074074074574574575085596011

0 4 30 4 35 5 40 7 45 7 50 8 50 8 55 9 60 11 65 11 70 12 75 13 80 15 85 15 90 16 90 16 95 17 100 19 100 19 100 20

0 12032032533043043043043553553554074074074574574575085596011

0 3253304304355355407407457458508508559559601165117012751380158516

0 1151151203203253253253304304304355355355406407407458457508

0 1151151202203253253253304304304355355355406407407458457508

I = % Incline / R = Resistance

Incline for A30 only Segment = workout time / 16

INTERVALS (INCLINE) - TREADMILLS

LEVEL 1 2 3 4 5 6 7 8 9 1011121314151617181920

SEGMENT INCLINE

1 00000000000000000000 2 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 1 1 1 1 1 1 1 1.5 1.5 1.5 1.5 1.5 3 00000000000000000000 4 1.5 2 2 2.5 3 3 3.5 3.5 4 4.5 5 5.5 5.5 6 6 6.5 7 7 8 8.5 5 00000000000000000000 6 2.5 2.5 3 3.5 4 4.5 4.5 5 5.5 6 7 7.5 8 8 8.5 9.5 9.5 10 11 11.5 7 00000000000000000000 8 3 3.5 4 4.5 5 5.5 6 6.5 7 8 9 9.5 10 10.5 11 12 12.5 13 14 15

9 00000000000000000000 10 33.544.555.566.57 8 99.51010.5111212.5131415 11 00000000000000000000 12 33.544.555.566.57 8 99.51010.5111212.5131415 13 00000000000000000000 14 33.544.555.566.57 8 99.51010.5111212.5131415 15 00000000000000000000 16 33.544.555.566.57 8 99.51010.5111212.5131415

Segment = workout time / 16

68 69

MX17_XR-XER-XIR_r1_3_D.indd 68-69 5/8/17 11:09 AM

352*5$06&+$576

ENGLISH

635,1775($'0,//6

Level 1

Level 2

Level 3

Level 4

Level 5

Level 6

Level 7

Level 8

Level 9

Level 10

Level 11

Level 12

Level 13

Level 14

Level 15

Level 16

Level 17

Level 18

Level 19

Level 20

:$50

SEGMENT

TIME 3:00 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 2:30

MPH 0.5 3.2 1.5 3.2 1.5 3.5 1.5 3.5 1.5 3.7 1.5 3.7 1.5 3.7 1.5 3.7 1.5

Incline 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0

MPH 0.5 3.7 1.5 3.7 1.5 4.0 1.5 4.0 1.5 4.2 1.5 4.2 1.5 4.2 1.5 4.2 1.5

Incline 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0

MPH 0.5 4.2 1.5 4.2 1.5 4.4 1.5 4.4 1.5 4.6 1.5 4.6 1.5 4.6 1.5 4.6 1.5

Incline 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0

MPH 0.5 4.6 1.5 4.6 1.5 4.8 1.5 4.8 1.5 5.0 1.5 5.0 1.5 5.0 1.5 5.0 1.5

Incline 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0

MPH 0.5 4.9 1.5 4.9 1.5 5.1 1.5 5.1 1.5 5.3 1.5 5.3 1.5 5.3 1.5 5.3 1.5

Incline 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0 3.0 0.0

MPH 0.5 5.0 2.0 5.0 2.0 5.2 2.0 5.2 2.0 5.5 2.0 5.5 2.0 5.5 2.0 5.5 2.0

Incline 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0

MPH 0.5 5.3 2.0 5.3 2.0 5.5 2.0 5.5 2.0 5.8 2.0 5.8 2.0 5.8 2.0 5.8 2.0

Incline 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0

MPH 0.5 5.8 2.0 5.8 2.0 6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.3 2.0 6.3 2.0

Incline 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0

MPH 0.5 6.0 2.0 6.0 2.0 6.3 2.0 6.3 2.0 6.5 2.0 6.5 2.0 6.5 2.0 6.5 2.0

Incline 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0

MPH 0.5 6.5 2.0 6.5 2.0 6.7 2.0 6.7 2.0 7.0 2.0 7.0 2.0 7.0 2.0 7.0 2.0

Incline 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0 4.0 0.0

MPH 0.5 7.0 2.5 7.0 2.5 7.2 2.5 7.2 2.5 7.5 2.5 7.5 2.5 7.5 2.5 7.5 2.5

Incline 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0

MPH 0.5 7.5 2.5 7.5 2.5 7.7 2.5 7.7 2.5 8.0 2.5 8.0 2.5 8.0 2.5 8.0 2.5

Incline 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0

MPH 0.5 8.0 2.5 8.0 2.5 8.2 2.5 8.2 2.5 8.5 2.5 8.5 2.5 8.5 2.5 8.5 2.5

Incline 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0

MPH 0.5 8.5 2.5 8.5 2.5 8.7 2.5 8.7 2.5 9.0 2.5 9.0 2.5 9.0 2.5 9.0 2.5

Incline 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0

MPH 0.5 9.0 2.5 9.0 2.5 9.2 2.5 9.2 2.5 9.5 2.5 9.5 2.5 9.5 2.5 9.5 2.5

Incline 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0 5.0 0.0

MPH 0.5 9.5 3.0 9.5 3.0 9.7 3.0 9.7 3.0 10.0 3.0 10.0 3.0 10.0 3.0 10.0 3.0

Incline 0.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0

MPH 0.5 10.0 3.0 10.0 3.0 10.2 3.0 10.2 3.0 10.5 3.0 10.5 3.0 10.5 3.0 10.5 3.0

Incline 0.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0

MPH 0.5 10.5 3.0 10.5 3.0 10.7 3.0 10.7 3.0 11.0 3.0 11.0 3.0 11.0 3.0 11.0 3.0

Incline 0.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0 6.0 1.0

MPH 0.5 11.0 3.0 11.0 3.0 11.2 3.0 11.2 3.0 11.5 3.0 11.5 3.0 11.5 3.0 11.5 3.0

Incline 0.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0

MPH 0.5 11.5 6.0 11.5 6.0 11.7 6.0 11.7 6.0 12.0 6.0 12.0 6.0 12.0 6.0 12.0 6.0

Incline 0.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0 6.0 2.0

12345678

70 71

MX17_XR-XER-XIR_r1_3_D.indd 70-71 5/8/17 11:09 AM

635,17(85

Level 1Resistance1 313141416161616 1 Level 2Resistance1 414151517171717 1 Level 3Resistance1 515161618181818 1 Level 4Resistance1 616171719191919 1

&22/

'2:1

Level 5 Resistance 1 7 1 7 1 8 1 8 1 10 1 10 1 10 1 10 1 Level 6 Resistance 2 8 2 8 2 9 2 9 2 11 2 11 2 11 2 11 2 Level 7 Resistance 2 9 2 9 2 10 2 10 2 12 2 12 2 12 2 12 2 Level 8 Resistance 2 10 2 10 2 11 2 11 2 13 2 13 2 13 2 13 2

Level 9 Resistance 2 11 2 11 2 12 2 12 2 14 2 14 2 14 2 14 2 Level 10 Resistance 2 12 2 12 2 13 2 13 2 15 2 15 2 15 2 15 2 Level 11 Resistance 2 13 2 13 2 14 2 14 2 16 2 16 2 16 2 16 2 Level 12 Resistance 2 14 2 14 2 15 2 15 2 17 2 17 2 17 2 17 2 Level 13 Resistance 2 15 2 15 2 16 2 16 2 18 2 18 2 18 2 18 2 Level 14 Resistance 2 16 2 16 2 17 2 17 2 19 2 19 2 19 2 19 2 Level 15 Resistance 2 17 2 17 2 18 2 18 2 20 2 20 2 20 2 20 2 Level 16 Resistance 3 18 3 18 3 19 3 19 3 21 3 21 3 21 3 21 3 Level 17 Resistance 3 19 3 19 3 20 3 20 3 22 3 22 3 22 3 22 3 Level 18 Resistance 3 20 3 20 3 21 3 21 3 23 3 23 3 23 3 23 3 Level 19 Resistance 3 21 3 21 3 22 3 22 3 24 3 24 3 24 3 24 3 Level 20 Resistance 3 22 3 22 3 23 3 23 3 25 3 25 3 25 3 25 3

635,17(85

Level 1Resistance1 212131314141414 1

Level 2Resistance1 313141415151515 1

Level 3Resistance1 414151516161616 1

Level 4Resistance1 515161617171717 1

Level 5Resistance1 616171718181818 1

Level 6Resistance2 626272728282828 2

Level 7Resistance2 727282829292929 2

Level 8 Resistance 2 8 2 8 2 9 2 9 2 10 2 10 2 10 2 10 2

Level 9 Resistance 2 8 2 8 2 9 2 9 2 10 2 10 2 11 2 11 2 Level 10 Resistance 2 9 2 9 2 10 2 10 2 11 2 11 2 11 2 11 2 Level 11 Resistance 2 10 2 10 2 11 2 11 2 12 2 12 2 12 2 12 2 Level 12 Resistance 2 11 2 11 2 12 2 12 2 12 2 13 2 13 2 13 2 Level 13 Resistance 2 12 2 12 2 13 2 13 2 13 2 14 2 14 2 14 2 Level 14 Resistance 2 13 2 13 2 14 2 14 2 14 2 15 2 15 2 15 2 Level 15 Resistance 2 14 2 14 2 15 2 15 2 15 2 16 2 16 2 16 2 Level 16 Resistance 3 14 3 14 3 15 3 15 3 16 3 16 3 16 3 16 3 Level 17 Resistance 3 15 3 15 3 16 3 16 3 17 3 17 3 17 3 17 3 Level 18 Resistance 3 16 3 16 3 17 3 17 3 18 3 18 3 18 3 18 3 Level 19 Resistance 3 17 3 17 3 18 3 18 3 19 3 19 3 19 3 19 3 Level 20 Resistance 3 18 3 18 3 19 3 19 3 20 3 20 3 20 3 20 3

:$50

SEGMENT

TIME 3:00 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 2:30

SEGMENT

TIME 3:00 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 2:30

12345678

:$50

12345678

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'2:1

&22/

'2:1

635,17$

Level 1

Level 2

Level 3

Level 4

Level 5

Level 6

Level 7

Level 8

Level 9

Level 10

Level 11

Level 12

Level 13

Level 14

Level 15

Level 16

Level 17

Level 18

Level 19

Level 20

:$50

SEGMENT

TIME 3:00 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 2:30

Resistance1 313141416161616 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance1 414151517171717 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance1 515161618181818 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance1 616171719191919 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance 1 7 1 7 1 8 1 8 1 10 1 10 1 10 1 10 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance 2 8 2 8 2 9 2 9 2 11 2 11 2 11 2 11 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 9 2 9 2 10 2 10 2 12 2 12 2 12 2 12 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 10 2 10 2 11 2 11 2 13 2 13 2 13 2 13 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 11 2 11 2 12 2 12 2 14 2 14 2 14 2 14 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 12 2 12 2 13 2 13 2 15 2 15 2 15 2 15 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 13 2 13 2 14 2 14 2 16 2 16 2 16 2 16 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 14 2 14 2 15 2 15 2 17 2 17 2 17 2 17 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 15 2 15 2 16 2 16 2 18 2 18 2 18 2 18 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 16 2 16 2 17 2 17 2 19 2 19 2 19 2 19 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 17 2 17 2 18 2 18 2 20 2 20 2 20 2 20 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 3 18 3 18 3 19 3 19 3 21 3 21 3 21 3 21 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 19 3 19 3 20 3 20 3 22 3 22 3 22 3 22 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 20 3 20 3 21 3 21 3 23 3 23 3 23 3 23 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 21 3 21 3 22 3 22 3 24 3 24 3 24 3 24 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 22 3 22 3 23 3 23 3 25 3 25 3 25 3 25 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

12345678

&22/

'2:1

635,17$

Level 1

Level 2

Level 3

Level 4

Level 5

Level 6

Level 7

Level 8

Level 9

Level 10

Level 11

Level 12

Level 13

Level 14

Level 15

Level 16

Level 17

Level 18

Level 19

Level 20

:$50

SEGMENT

TIME 3:00 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 1:30 0:30 2:30

Resistance 1 2 1 2 1 2 1 2 1 3 1 3 1 3 1 3 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance 1 2 1 2 1 3 1 3 1 4 1 4 1 4 1 4 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance 1 3 1 3 1 4 1 4 1 5 1 5 1 5 1 5 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance 1 4 1 4 1 5 1 5 1 6 1 6 1 6 1 6 1

Incline 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0 30 0

Resistance 1 4 1 4 1 5 1 5 1 6 1 6 1 6 1 6 1

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 5 2 5 2 6 2 6 2 6 2 6 2 6 2 6 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 6 2 6 2 6 2 6 2 7 2 7 2 7 2 7 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 6 2 6 2 7 2 7 2 8 2 8 2 8 2 8 2

Incline 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0 40 0

Resistance 2 6 2 6 2 7 2 7 2 8 2 8 2 8 2 8 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 7 2 7 2 8 2 8 2 9 2 9 2 9 2 9 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 8 2 8 2 9 2 9 2 10 2 10 2 10 2 10 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 9 2 9 2 10 2 10 2 10 2 10 2 10 2 10 2

Incline 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0 50 0

Resistance 2 9 2 9 2 10 2 10 2 10 2 10 2 10 2 10 2

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 2 10 2 10 2 10 2 10 2 11 2 11 2 11 2 11 2

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 2 11 2 11 2 12 2 12 2 13 2 13 2 13 2 13 2

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 11 3 11 3 12 3 12 3 13 3 13 3 13 3 13 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 12 3 12 3 13 3 13 3 14 3 14 3 14 3 14 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 13 3 13 3 14 3 14 3 14 3 14 3 14 3 14 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 14 3 14 3 14 3 14 3 15 3 15 3 15 3 15 3

Incline 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0 60 0

Resistance 3 14 3 14 3 15 3 15 3 16 3 16 3 16 3 16 3

Incline 0 60 10 60 10 60 10 60 10 60 10 60 10 60 10 60 0

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'2:1

ENGLISH

TARGET HEART RATE

Target Heart

Workout

The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based method provides an average statistical

ENGLISH

prediction of your max HR and is a good method for the majority of people, especially those new to heart rate training. The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or exercise physiologist through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years or have a history of heart disease in your family, clinical testing is recommended.

This chart gives examples of the heart rate range for a 30-year-old exercising at 5 different heart rate zones. For example, a 30-year-old’s max HR is 220 – 30 = 190 BPM and 90% max HR is 190 × 0.9 = 171 BPM.

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The heart rate function on this product is not a medical device. While heart rate grips can provide a relative estimation of your actual heart rate, they should not be relied on when accurate readings are necessary. Some people, including those in a cardiac rehab program, may benefit from using an alternate heart rate monitoring system like a chest or wrist strap. Various factors, including movement of the user, may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an exercise aid in determining heart rate trends in general. Please consult your physician. For best results, a wireless heart rate transmitter should be used.

Backside of chest strap

Apply moisture here

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Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint, stop exercising immediately.

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Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may experience an erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.

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When used in conjunction with a wireless chest transmitter, your heart rate can be transmitted wirelessly to the unit and displayed on the console.

Prior to wearing the wireless chest transmitter on your chest, moisten the two rubber electrodes with water. Center the chest strap just below the breast or pectoral muscles, directly over your sternum, with the logo facing out. NOTE: The chest strap must be tight and properly placed to receive an accurate and inconsistent readout. If the chest strap is too loose, or positioned improperly, you may receive an erratic or inconsistent heart rate readout.

Rate Zone

VERY HARD

90 – 100%

HARD

80 – 90%

MODERATE

70 – 80%

LIGHT

60 – 70%

VERY LIGHT

50 – 60%

Example THR Zone

Duration

(age 30)

MIN 171 – 190 BMP Fit persons and for athletic training

< 5

MIN 152 – 171 BMP Shorter workouts

2 – 10

10 – 40

MIN 133 – 152 BMP Moderately long workouts

MIN 114 – 133 BMP

40 – 80

20 – 40

MIN 104 – 114 BMP

Your

THR Zone

Recommended For

Longer and frequently repeated shorter exercises

Weight management and active recovery

TARGET HEART RATE

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TREADMILLS

Target Heart Rate - Speed

• The incline and speed can be adjusted at any time by the

user including during warm up and cool down.

• The speed range for the workout is from 0.5 MPH – 12.5 MPH / 0.8 KPH – 20 KPH.

• During the 4 minute Cool Down, the speed will be reduced

by half of the current speed for the first 2 minutes and then reduced to 0.5 mph / 0.8 kph the remaining 2 minutes.

• If no heart rate is detected or signal is lost, the speed will remain at the same level

for 60 seconds and then begin decreasing 0.6 MPH / 1.0 KPH every 10 seconds until the minimum speed is reached while incline will remain unchanged.

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Target Heart Rate - Resistance

• The resistance and incline (A30 & A50 only) can be adjusted at any

time by the user including during warm up and cool down.

• The resistance range for the workout is 1 – 20 (A30, E30,

U30 & R30) or 1 – 30 (A50, E50, U50 & R50)

• During the 4 minute Cool Down, the resistance will be reduced by half of the current

resistance for the first 2 minutes and then reduced to 1 for the remaining 2 minutes.

• If no heart rate is detected or signal is lost, the resistance will remain at the same level

for 60 seconds and then begin decreasing 1 resistance level every 10 seconds until the minimum resistance is reached. The incline (A30 & A50 only) will remain unchanged.

TARGET HEART RATE - XR

TREADMILLS

%HDWV3HU0LQXWHIURP Set Target Heart Rate

12+ BPM Below Speed increases every 3 seconds 0.1mph/kph 7-11 BPM Below Speed increases every 5 seconds 0.1mph/kph 4-6 BPM Below Speed increases every 8 seconds 0.1mph/kph 3 BPM Below to 3 BPM Above No change 4-6 BPM Above Speed decreases every 8 seconds -0.1mph/kph 7-11 Above Speed decreases every 5 seconds -0.1mph/kph 12-15 BPM Above Speed decreases every 3 seconds -0.1mph/kph 16-24 BPM Above Speed decreases every 2 seconds -0.1mph/kph 25+ BPM Above Program ends

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%HDWV3HU0LQXWHIURP

Set Target Heart Rate

20+ BPM Below Resistance increases 1 level every 10 seconds 6-19 BPM Below Resistance increases 1 level every 35 seconds 5 BPM Below to 5 BPM Above No change 6-10 BPM Above Resistance decreases 1 level every 35 seconds 11-19 Above Resistance decreases 1 level every 10 seconds 20-24 BPM Above Resistance decreases half of current level every 10 seconds 25+ BPM Above Program ends

Action

ENGLISH

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Rev 1.3%

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JOHNSON XIR, XER User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual