True Z8.1e Owner's Manual
Quick Start: Get on and Ride!
Z8.1e Elliptical Owner’s Guide
(Table of Contents Begins on Following Page)
Begin pedaling. The display will start up in WORKOUT S
ETUP
.
QUICK S
TART
into a manual workout by pressing .
SELECT A DIFFERENT WORKOUT by pressing the program keys.
Press program keys more than once for more programs.
ACCEPT E
ACH SETTING AND MOVE TO THE
NEXT ONE
by
pressing . Enter your personal data — weight, age, and
sex — for best results.
BEGIN YOUR WORKOUT by pressing at any time.
ADJUST
YOUR EXERCISE WORKLOAD
by using the or keys
or the numeric keys.
VIEW DIFFERENT DISPLAY DATA by pressing the Change Display
key repeatedly.
CHANGE WORKOUTS on-the-fly by pressing other program keys,
or by pressing the Workout Setup key for a completely
different workout.
SELECT DIFFERENT SPEEDOMETER DATA by pressing the
Speedometer key .
The elliptical will retain your workout data for about 15
seconds after you stop pedaling.
STARTING
UP:
DURING YOUR
W
ORKOUT:
PAUSING YOUR
W
ORKOUT:
12 - Other
Functions
Happy workout, attract
mode, and CSAFE.
1 - Introduction
Describes and guides
you to key features.
2 - Riding Your
Elliptical
Basic operation of
everything except
the console.
3 - The Display
Describes each key and
data display feature.
4 - How the
Elliptical Controls
Your Exercise
The unique Personal
Power control system.
5 - Workout
Setup
Setting workout
parameters and Smart
Start operation.
6 - Manual
Control
The three different
manual modes.
7 - Pre-Set
Programs
The hill and interval
programs, plus
custom intervals.
8 - Heart Rate
Control
Five different
kinds of heart rate
feedback workouts.
9 - Calorie Goal
Workout
An easy way to achieve
your workout goal.
10 - Designing
Your Own Workout
Program your own
custom workouts.
11 - Fitness
Test
An improved
YMCA protocol
VO2max estimate.
Table of Contents
Z8.1e Elliptical Owner’s Guide
page 5 page 13 page 23
page 37 page 43 page 49
page 55 page 65 page 75
page 81 page 89 page 97
Table of Contents
Z8.1e Elliptical Owner’s Guide
13 - Creating
an Exercise Plan
Advice on using your
elliptical in a rewarding
exercise program.
14 - Setup
Mode
Customize low-level
elliptical functions.
15 - Test Mode
Several kinds of
electronics tests.
16 - Care and
Maintenance
Keeping your elliptical in
the best shape.
17 - Important
Safety Instructions
Be sure to familiarize
yourself with
this section.
Appendix A
Maximum Heart Rate
and Target Heart Rate
Appendix B
Maximal Oxygen Uptake
and METs
Appendix C
Details on How the
Z8.1e Elliptical Controls
Your Exercise Intensity
Appendix D
American College of
Sports Medicine
Position Stand on
Exercise and Fitness
Appendix E
Specifications
Bibliography
References and
Selected Readings
page 101 page 113 page 121
page 131 page 135
page 141 page 147 page 153
page 159 page 165 page 169
Introduction
In This Chapter:
Top Features
Fancy Features
Basic Features
chapter one
Z8.1e Elliptical Owner’s Guide
5
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Top Features
INTRODUCTION
Z8.1e Elliptical Owner’s Guide
7
Your new Z8.1e Elliptical console, the Z-Console, is the most
sophisticated exercise computer in the fitness industry. Even
the simplest operation, Manual Control, works in a special and
useful way. But the Z-Console is also extremely easy to use;
the rider can ignore all the fancy stuff and use it with just one
or two keystrokes.
PDA-like Data Display: Clear and flexible display of workout
data, and high-resolution progress graphics.
Smart Start: Intelligently picks useful workout settings —
every workout, even an advanced one, is easy to set up.
Form-fill Data Entry: During workout setup, you see every
piece of data at the same time, tabbing through the entry
fields just like filling out an on-line form.
Always-available Workout Setup: Switch to this at any time in
any workout. Adjust your current workout settings, or set up a
whole new workout.
Thermometer Speedometer: Intuitive and entertaining graphic
feedback of a user-selectable data readout, including speed,
heart rate, calories per hour, watts, and METs.
Personal Power: Adjusts workload to compensate for
different body weights, so the elliptical feels the same to each
rider. Uses a new next-generation formula.
INTRODUCTION
TOP F
EATURES:
YOU'RE GOING TO LIKE
THESE THE MOST
INTRODUCTION
Z8.1e Elliptical Owner’s Guide
Fancy Features
INTRODUCTION
8
Calorie Goal: Tell the elliptical how many calories you want to
burn and how long you want to work out, and the elliptical
figures out what workloads you need to maintain — including
warmup and cool down.
Constant Heart Rate Control: The elliptical takes you to your
target heart rate within five to eight minutes, then keeps you
there.
Interval Heart Rate Control: Pick both a work target HR and a
rest target HR, and the elliptical will take you back and forth
between those two targets.
Fitness Test: An enhanced version of the YMCA protocol to
estimate maximum oxygen uptake (VO
2
max).
Advanced Custom Programming: Create up to three different
program profiles, up to 60 segments long, using any of four
different programming methods, including a Record mode.
Custom Intervals: Choose your own interval workload and
duration.
Improved Maximum Heart Rate Estimates: Instead of the
“220 - age” formula, the Z-Console uses a newer, more
accurate formula created by exercise physiologists in 1994.
INTRODUCTION
F
ANCY
FEATURES:
YOU’VE NEVER SEEN
THESE BEFORE
Fancy Features (Cont.)
INTRODUCTION
Z8.1e Elliptical Owner’s Guide
9
Happy Workout: Exaggerated power input allows the elliptical
to be demonstrated at world-class speeds without the tough
workload.
Gender-compensated Workload Control: Uses ACSM-
documented gender differences to allow men and women to
compare workouts fairly.
ECG Waveform Display: Graphically display your actual heart
rate signature, just for fun.
Long Pause: Optionally stop a workout, then return within an
hour, and begin right where you left off.
Running Speed Equivalents: An optional way to report
workout intensity that is more familiar to some users.
Easy Software Upgrades: Use the CSAFE port to upgrade your
software.
INTRODUCTION
Z8.1e Elliptical Owner’s Guide
Basic Features
INTRODUCTION
10
Three-mode Manual Control: MET-based, Runner’s Mode, or
10-watt increments.
Four Pre-set Programs: Easy intervals, speed intervals, rolling
hills, and one big hill.
CSAFE Network Communications: Full Level 3 compliance to
work with CSAFE hosts.
CSAFE Audio Control: Volume and channel remote control of
compatible systems.
CSAFE Power: Supply power to an external audio remote
control.
Fully Configurable Setup Mode: Choose default operational
mode, metric or U.S. units of measure, maximum workout
time, default workout time, pause time, wireless or contact
heart rate priority, sound on or off, and default manual
workload control.
Multiple Odometers: Miles, hours, total starts, and program
selection counters.
Test Mode: Monitor raw rpm, target vs. actual workload, LCD
performance, and keypad function.
For your maximum safety and comfort, make
sure you read Chapter 18, Important Safety
Instructions.
INTRODUCTION
BASIC
FEATURES:
FUNCTIONS YOU'D
EXPECT TO GET
FOR YOUR
SAFETY
Riding Your Elliptical
In This Chapter:
Getting Started on Your Elliptical
Riding Form
Monitoring Your Heartrate
Chest Strap Use
Contact Heart Rate Use
Getting the Most From HRC
chapter two
Z8.1e Elliptical Owner’s Guide
13
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Getting Comfortable
RIDING YOUR ELLIPTICAL
Z8.1e Elliptical Owner’s Guide
15
Set your weight before every workout. This
allows the Z8.1e Elliptical to control your
workout more effectively.
The body weight setting does not affect the
calorie expenditure calculation. Unlike
treadmills or other weight-bearing
exercises, calories burned during exercise
biking does not change with different body weights.
Place your feet anywhere on the foot
pads.
Most riders prefer their feet to be as
close together as possible, but choose
your own position for maximum
comfort.
Press the Stride Length keys , at any time. During
adjustment, both the target and actual stride length is
displayed. The stride length is permanently displayed in the
lower-left corner of the screen.
RIDING YOUR ELLIPTICAL
SETTING YOUR
WEIGHT
Variations in human
exercise efficiency are
another potential
source of error, with
differences of plus or
minus 10% common
in the population.
FOOT POSITION
A
DJUSTING
STRIDE LENGTH
Z8.1e Elliptical Owner’s Guide
Using the Exercise Arms
RIDING YOUR ELLIPTICAL
16
You have three hand and arm options when exercising:
Use the upper-body exercise arms.
The elliptical's motion will complement your body's natural
rhythm, encouraging extra exercise from your upper body and
making for an easy exercise balance.
Grasp the exercise arms in a position so that you are wellbalanced and your arm motion is comfortable. Grip the
handles with a relaxed, not tight, grip.
You can use the exercise arms for mainly balance, or you can
use them for significant upper-body exercise. Any power you
apply to them will be accurately recorded by the elliptical
console.
RIDING YOUR ELLIPTICAL
USING THE
EXERCISE
ARMS
Other Options
RIDING YOUR ELLIPTICAL
Z8.1e Elliptical Owner’s Guide
17
Use the balance bar.
Again, grasp the handles with a relaxed grip.
Keep your hands free.
Use caution with this method, as this requires good balance
and exercise form.
Many exercisers use all three options during their workout.
RIDING YOUR ELLIPTICAL
Z8.1e Elliptical Owner’s Guide
Monitoring Your Heart Rate
RIDING YOUR
18
RIDING YOUR ELLIPTICAL
Breathe in a regular and relaxed manner. Many exercisers do
not breathe enough, which reduces their exercise capacity and
comfort. You might want to try breathing deeper and more
frequently to see if it helps your exercise regime.
The Z8.1e Elliptical can monitor your heart rate using a chest
strap that transmits your heart rate to the elliptical via radio.
Although your elliptical functions fine without using the heart
rate monitoring feature, this kind of monitoring gives you
valuable feedback on your effort level. Chest strap monitoring
also allows you to use Heart Rate Control, which is the most
advanced exercise control system available.
BREATHING
MONITORING
YOUR H
EART
RATE
Chest Strap Use
RIDING YOUR ELLIPTICAL
Z8.1e Elliptical Owner’s Guide
19
When you wear a Polar® or compatible transmitter strap, the
elliptical will display your heart rate as a digital beats-perminute (bpm) readout.
The transmitter strap should be worn
directly against your skin, about one
inch below the pectoral muscles/breast
line (see picture below). Women should
be careful to place the transmitter
below their bra line.
Some moisture is necessary between the strap and your skin.
Sweat from your exercise works best, but ordinary tap water
may be used prior to your workout if desired.
RIDING YOUR ELLIPTICAL
Examples of Heart Rates
Found in Daily Life
An average 30-year-old
might have a resting heart
rate, when sitting totally
still for several minutes, of
65. During hard exercise
that can be sustained for
10 to 15 minutes it might
be around 140 continuous-
ly. A maximum heart rate
that requires maximal
exercise for several minutes to attain is 185.
A 30-year-old in good
shape might have a resting heart rate near 55,
and might exercise for 20
minutes at a heart rate of
160.
A world-class distance runner or professional cyclist
might have a resting heart
rate near 45.
CHEST STRAP
HEART RATE
MONITORING
Z8.1e Elliptical Owner’s Guide
Contact Heart Rate
RIDING YOUR ELLIPTICALELLIPTICAL
20
The contact heart rate system lets you monitor your heart rate
without wearing a strap.
Gently grasp the contact heart rate pads
as shown below.
When the system detects your hands, a red heart will appear
in the Heart Rate field of the data display and will flash in
time with your heart beat. During this time, the system is
analyzing and locking in your heart rate. Within about 15
seconds, your digital heart rate in beats per minute (bpm)
should be displayed.
RIDING YOUR ELLIPTICAL
CONTACT
HEART RATE
(CHR)
A Note on CHR
Accuracy
CHR monitoring may be
a bit less accurate than
a chest strap, since the
heart rate signals are
much stronger at the
chest.
About 5% of the population cannot be picked up
by any CHR system. This
is because their heart is
positioned in a more upand-down manner in
their chest, as opposed
to leaning over to one
side.
For Best Results
RIDING YOUR BIKE
Z8.1e Elliptical Owner’s Guide
21
1. Exercise with smooth body motions.
2. Breathe smoothly and regularly, and avoid talking. (Talking
will cause unrepresentative heart rate spikes of 5 to 10
bpm.)
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and hand
lotions.
When using a Heart Rate Control (HRC) workout, it is best to
use chest strap monitoring. These workouts work best with
the extra accuracy gained from a chest-contact heart rate
monitoring system.
RIDING YOUR ELLIPTICAL
FOR BEST
RESULTS
:
The Display
In This Chapter:
Keypad Layout
What the Keys Do
Data Display Options
How to Read Your Display
Workout Setup Display
ECG Waveform Display
Understanding the ECG Signal
For Your Own Edification
chapter three
Z8.1e Elliptical Owner’s Guide
23
CHAPTER 1: Introduction
CHAPTER 2: Riding Your Elliptical
CHAPTER 3: The Display
CHAPTER 4: How the Elliptical Controls Your Exercise
CHAPTER 5: Workout Setup
CHAPTER 6: Manual Control
CHAPTER 7: Pre-Set Programs
CHAPTER 8: Heart Rate Control
CHAPTER 9: Calorie Goal Workout
CHAPTER 10: Designing Your Own Workout
CHAPTER 11: Fitness Test
CHAPTER 12: Other Functions
CHAPTER 13: Creating an Exercise Plan
CHAPTER 14: Setup Mode
CHAPTER 15: Test Mode
CHAPTER 16: Care and Maintenance
CHAPTER 17: Important Safety Instructions
Keypad Layout
THE DISPLAY
Z8.1e Elliptical Owner’s Guide
25
THE
DISPLAY
Display and
Setup Keys
Entertainment
Remote
Workload
Adjust Keys
Start Key
Enter Key
Numeric
Keys
Workout
Choice Keys
Backspace
Key
Clear Key
Stride Length
Adjust Keys
Z8.1e Elliptical Owner’s Guide
What the Keys Do
THE DISPLAY
26
Speedometer: Changes data assigned to thermometer
speedometer. Any non-accumulating data can be assigned.
Workout Setup: Switches into Workout Setup mode.
Workload is reduced and all data accumulation is paused
while in Workout Setup.
Change Display: Changes data display format.
, Workload: Adjusts workload higher and lower. Keys
repeat if held down.
, Stride length: Adjusts stride length, displaying target
and actual stride length on the screen. Keys repeat if held
down.
through Numeric Keys: Used for data entry in Workout
Setup. During a workout, used to change workload by entering
a numeric value and pressing .
Backspace: Deletes your last data keystroke, just like your
computer keyboard's backspace key.
Clear: Zeros-out current data entry. Press and hold to
completely clear and reset display.
T
HE DISPLAY
THE KEYS
What the Keys Do
THE DISPLAY
Z8.1e Elliptical Owner’s Guide
27
Heart Rate Control: Changes between Constant and
Interval. See Chapter 8.
Calorie Goal: Selects the Calorie Goal workout. See
Chapter 9.
Intervals: Cycles through Easy, Sport, and Custom. See
Chapter 7.
Hill Programs: Cycles through Rolling and One Big Hill.
See Chapter 7.
Advanced Options: Cycles through Custom Programs,
and Fitness Test. Happy Modes is accessed through Setup
Mode only. See Chapters 11 and 12.
Audio Remote: If the console is connected to an
entertainment controller via the CSAFE port (see
Chapter 12), these keys can be used to change
channels and adjust headphone volume.
THE
DISPLAY
T
HE STANDARD
DISPLAY
SCREEN
Z8.1e Elliptical Owner’s Guide
Data Display Options
THE DISPLAY
28
T
HE DISPLAY
DATA DISPLAY
Easy
ECG
Data Display Options
THE DISPLAY
Z8.1e Elliptical Owner’s Guide
29
THE
DISPLAY
Expert One
Expert Two
Z8.1e Elliptical Owner’s Guide
How to Read Your Display
THE DISPLAY
30
Speed: In any workout mode, the elliptical estimates how fast
you would be traveling during outdoor exercise, using your
pedal power, cadence, and body weight to make this
calculation. See Chapter 4 for more details.
Level: In all other workout modes, indicates which workout
level is selected.
Time To Go: Shows the amount of time remaining in your
workout.
Elapsed: Shows how long you've been working out.
Miles: Shows an estimate of how far you would have traveled
during outdoor exercise.
Calories: Displays an estimate of your calories burned. This
doesn't include your basal metabolic rate, which is about 72
calories per hour for a 150-pound person.
RPM: Shows your pedal cadence.
Watts: The amount of mechanical power the elliptical is
receiving from your exercise. This is not the same as the
amount of power your body is using, since the average person
is only about 20% efficient at generating mechanical power.
Heart Rate: In beats per minute (bpm).
METs: Your METs rate. See Appendix B.
T
HE DISPLAY
HOW TO READ
YOUR DISPLAY
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