True Fitness Z5 Series, Z5 HRC, Z5.4 HRC, Z5.5 HRC, Z5.5 Limited Owner's Manual
O w n e r ’ s G u i d e
Z5 Series
True is rapidly becoming the
choice for workouts among
beginners, rehab patients
and top athletes world-wide.
True treadmills are consistently rated #1 for
their smooth, quiet and
comfortable performance.
Today, True is the choice for
workouts among beginners,
rehab patients and top
athletes world-wide.
Today True offers a full line
of treadmills, upright and
recumbent bikes, elliptical
trainers, strength and
flexibility equipment. True is
proud to “Deliver The Best!”
In 1981, Frank Trulaske
launched True Fitness
Technology, Inc. and
began manufacturing
hand-crafted treadmills.
His team’s obsession with
quality has propelled True
to the top of the industry
and has created one of
America’s oldest, largest
and most respected fitness
equipment manufacturers.
Over the years, True has
designed, developed,
patented and fabricated
many new and cuttingedge innovations for
their products: including
advanced features, manufacturing components and
technological breakthroughs.
Intensive quality control standards
guarantee excellence in every phase
of production, resulting in the finest
products available in the marketplace.
Thank You For Selecting A True Treadmill
“Our original
goal was to build
the world’s best
treadmills, and
today we believe
we’re doing it!”
-Frank Trulaske
Table of Contents
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
1 - Introduction
Introduces key
features, as well as a
guide to where to go
next in this manual.
page 3
2 - The Console
Describes each key
and display window.
page 11
3 - Basic
Operation
How to get the treadmill
started and stopped,
as well as discussing
calories estimation and
heart rate monitoring.
page 19
4 - Operation in
Greater Detail
All the details of
manual and preset
programs.
page 29
5 - Heart Rate
Control Workouts
Four different kinds of
treadmill-controlled
heart rate feedback
workouts.
page 37
6 - User
Programs
You can record your
workout to play back
as a custom-designed
workout.
page 49
7 - Designing an
Exercise Program
Advice on various ways
to use your treadmill
in a rewarding exercise
regime.
page 53
8 - Care and
Maintenance
Basic requirements,
as well as a simple
troubleshooting and
diagnostics guide.
page 63
9 - Important
Safety Instructions
Be sure to familiarize
yourself with this
section.
page 73
Appendix A - Target Heart Rate Chart: A guide to help you pick an
initial target heart rate.
page 79
Appendix B - METs Table: How speed and incline affect workload,
expressed in METs. page 83
Appendix C - METs Explanation and Formulas: The metabolic
formulas behind energy expenditure estimates. page 87
Appendix D - Specifications: The physical attributes of your Z5 Series
Treadmill.
page 91
Appendix E - Glossary: Fitness terms defined. page 95
Bibliography - References, selected readings and credits. page 103
3
IntroductIon
Introduction
In This Chapter:
Model Differences
Top Features
Where to Go From Here
chapter one
Chapter 1: Introduction
Chapter 2: The Console
Chapter 3: Basic Operation
Chapter 4: Operation in Greater Detail
Chapter 5: Heart Rate Control Workouts
Chapter 6: User Programs
Chapter 7: Designing an Exercise Program: The F.I.T. Concept
Chapter 8: Care and Maintenance
Chapter 9: Important Safety Instructions
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
5
IntroductIon
Model Differences
one :
IntroduCtIon
Your new treadmill is part of the True Z5 Series treadmills, which
are all built to the same heavy-duty standards. Since this owner’s
guide covers all five Z5 Series models, you might notice explanations
of features that are different from your treadmill. The main
differences are in the consoles. The following section describes the
model differences:
Z5
A manual treadmill with a simplified display.
Z5 HRC
• 7 x 20 pixel progress matrix LED display
• Four pre-set workout programs
• User programs
• Heart rate control: one target heart rate workout
Model
dIfferences
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
6
IntroductIon
Top Features
one :
IntroduCtIon
Z5.4 HRC
• Light-blue backlit LCD display with 7 x 20 progress matrix
four pre-set workout programs
• User programs
• Heart rate control: one time-based heart rate workout, four
distance-based heart rate workouts, and two interval heart
rate workouts
• S.O.F.T. Select adjustable softness running surface
Z5.5 HRC
• Deep-blue backlit LCD display with 10 x 28 progress matrix
• Dot-matrix LCD message center
• Four pre-set workout programs
• User programs
• Heart rate control: five time-based heart rate workouts, four
distance-based heart rate workouts, and five interval heart rate
workouts
• S.O.F.T. Select adjustable softness running surface
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
7
IntroductIon
More on Top Features
one :
IntroduCtIon
Z5.5 Limited
• Same as Z5.5 HRC but with –3% decline and motorized
S.O.F.T. Select adjustable softness running surface
For your maximum safety and comfort, make sure you read
Chapter 9, Important Safety Instructions.
For Your
Safety
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
Where to Go From Here
one :
IntroduCtIon
8
IntroductIon
Chapter 1: Introduction. Introduces key features, as well as a guide
on where to go next in this manual.
Chapter 2: The Console. Describes each console key and display
window.
Chapter 3: Basic Operation. How to get the treadmill started and
stopped; calorie consumption estimates; heart rate monitoring; the
S.O.F.T. Select system.
Chapter 4: Operation in Greater Detail. All the details of manual
and pre-set programs.
Chapter 5: Heart Rate Control Workouts. Four different kinds of
treadmill-controlled heart rate feedback workouts.
Chapter 6: User Programs. You can record your workout to play
back as a custom-designed workout.
Chapter 7: Desiging an Exercise Program. Advice on various ways
to use your treadmill in a rewarding exercise regime.
Chapter 8: Care and Maintenance. Basic requirements, as well as a
simple troubleshooting and diagnostics guide.
Chapter 9: Important Safety Instructions. Make sure you familiarize
yourself with this section.
Where to
Go From
Here
Where To Go From Here
one :
IntroduCtIon
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
9
IntroductIon
Appendix A: Target Heart Rate Chart. A guide to help you pick an
initial target heart rate.
Appendix B: METs Table. How speed and incline affect workload,
expressed in METs.
Appendix C: METs Explanation and Formulas. The metabolic
calculations behind energy expenditure estimates.
Appendix D: Specifications.
Bibliography: References and selected readings.
The Console
In This Chapter:
Lower Console
Limited Console
HRC Model Console
Standard Console
chapter two
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
11
Chapter 1: Introduction
Chapter 2: The Console
Chapter 3: Basic Operation
Chapter 4: Operation in Greater Detail
Chapter 5: Heart Rate Control Workouts
Chapter 6: User Programs
Chapter 7: Designing an Exercise Program: The F.I.T. Concept
Chapter 8: Care and Maintenance
Chapter 9: Important Safety Instructions
Lower Console
two : the Console
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
13
the console
Select/Enter
Accepts workout
parameters, and
toggles the dual
function displays.
Speed Slow/Fast
Adjusts speed in 0.1 mph
increments. Also used
to set weight and other
workout parameters.
Stop/Pause
Stops the belt and pauses
workout. If held for 3
seconds, resets all workout
information.
Grade Up/Down
Adjusts incline. Also
used to choose
programs.
Start/Reset
Starts the belt in motion.
Also resets workout data
when held for 3 seconds.
Safety Key
Removable magnetic
key must be in place for
treadmill to operate.
Numeric Keys
Direct entry of
numeric data.
Lower Console - Common to all Models
Enter
Identical to Select/Enter
with additional function
when changing speed or
incline using numeric keys.
Clear
Clears current
numeric entry.
14
the console
Z5.5 Limited
two : the Console
Distance
Miles traveled in 0.01
mile increments up to
9.99 miles, or 0.10 mile
increments past 10
miles. Can also be set to
count down.
Grade
Incline in percent grade
in 0.5% increments.
Time
Time remaining in your
workout. (This is elapsed
time in default Manual
mode or Quick Start.)
Pace
Time per mile
at current
speed.
Calories
Estimated
total calories
burned.
METs
Energy
expenditure
rate. See
Appendix C.
Speed
Miles per
hour in 0.10
increments.
Soft Select
Adjustment
Changes the softness of the
treadmill deck.
Matrix Display
Shows workout progress.
Message Center
Provides workout setup
instructions, and data feedback
during workout.
Express Keys
Instantly change from program
to program.
Z5.5 Limited Console
Z 5 S er i e s T r e a d m i l l O w n e r ' s G u i d e
The above denitions describe workout information readouts. Those
specic readouts can be toggled by hitting the Select/Enter Key.
5 5 0 Z T X Tr e a d m i l l O w n e r ' s G u i d e
15
the console
Z5.5 HRC
two : the Console
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
Distance
Miles traveled in 0.01
mile increments up to
9.99 miles, or 0.10 mile
increments past 10
miles. Can also be set to
count down.
Grade
Incline in percent grade
in 0.5% increments.
Time
Time remaining in your
workout. (This is elapsed
time in default Manual
mode or Quick Start.)
Pace
Time per mile
at current
speed.
Calories
Estimated
total calories
burned.
METs
Energy
expenditure
rate. See
Appendix C.
Speed
Miles per
hour in 0.10
increments.
Matrix Display
Shows workout progress.
Express Keys
Instantly change from program
to program.
Z5.5 HRC Console
The above denitions describe workout information readouts. Those
specic readouts can be toggled by hitting the Select/Enter Key.
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
Z5.4 HRC
two : BasIC operatIon
16
the console
Distance
Miles traveled in 0.01
mile increments up to
9.99 miles, or 0.10 mile
increments past 10
miles. Can also be set to
count down.
Grade
Incline in percent grade
in 0.5% increments.
Time
Time remaining in your
workout. (This is elapsed
time in default Manual
mode or Quick Start.)
Pace
Time per mile
at current
speed.
Calories
Estimated
total calories
burned.
METs
Energy
expenditure
rate. See
Appendix C.
Speed
Miles per
hour in 0.10
increments.
Matrix Display
Shows workout progress.
Express Keys
Instantly change from program
to program.
Z5.4 HRC Console
The above denitions describe workout information readouts. Those
specic readouts can be toggled by hitting the Select/Enter Key.
17
the console
Z5 HRC
two : the Console
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
Distance
Miles traveled in 0.01
mile increments up to
9.99 miles, or 0.10 mile
increments past 10
miles. Can also be set to
count down.
Grade
Incline in percent grade
in 0.5% increments.
Time
Time remaining in your
workout. (This is elapsed
time in default Manual
mode or Quick Start.)
Pace
Time per mile
at current
speed.
Calories
Estimated
total calories
burned.
METs
Energy
expenditure
rate. See
Appendix C.
Speed
Miles per
hour in 0.10
increments.
Matrix Display
Shows workout progress.
Express Keys
Instantly change from program
to program.
Z5 HRC Console
Z5 HRC Console
The above denitions describe workout information readouts. Those
specic readouts can be toggled by hitting the Select/Enter Key.
18
the console
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
Z5 Standard
two : BasIC operatIon
Distance
Miles traveled in 0.01
mile increments up to
9.99 miles, or 0.10 mile
increments past 10
miles. Can also be set to
count down.
Grade
Incline in percent grade
in 0.5% increments.
Time
Time remaining in your
workout. (This is elapsed
time in default Manual
mode or Quick Start.)
Pace
Time per mile
at current
speed.
Calories
Estimated
total calories
burned.
METs
Energy
expenditure
rate. See
Appendix C.
Speed
Miles per
hour in 0.10
increments.
Matrix Display
Shows workout progress.
Express Keys
Instantly change from program
to program.
Z5 Standard Console
The above denitions describe workout information readouts. Those
specic readouts can be toggled by hitting the Select/Enter Key.
Basic Operation
In This Chapter:
Starting Your Treadmill Safely
Speed and Incline Adjustment
Stopping Your Treadmill Safely
Setting Your Weight
A Note About Calorie Expenditure Calculations
Monitoring Your Heart Rate
Using the Heart Rate Transmitter Strap
The Treadmill’s Heart Rate Display
The S.O.F.T. Select System
chapter three
Z 5 T r e a d m i l l O w ne r ' s Gu i d e
19
Chapter 1: Introduction
Chapter 2: The Console
Chapter 3: Basic Operation
Chapter 4: Operation in Greater Detail
Chapter 5: Heart Rate Control Workouts
Chapter 6: User Programs
Chapter 7: Designing an Exercise Program: The F.I.T. Concept
Chapter 8: Care and Maintenance
Chapter 9: Important Safety Instructions
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
21
BasIc operatIon
Starting Your Treadmill
three : BasIC operatIon
Straddle the treadbelt by placing your feet on the straddle covers.
Attach the lanyard to your clothing at
roughly waist height.
Place the safety key on the key holder on
the console.
Set your weight using the
and
keys or the numeric keys and
press .
Press the
key for a quick start into a manual control workout,
or…
Press to set up a manual workout, or…
Press the
keys or an Express Command Key to begin setting
up a different workout, as described in later sections.
startIng
Y
our
t
readMIll
s
afelY
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
22
BasIc operatIon
Adjusting Speed and Incline
three : BasIC operatIon
Speed Control: use either the and keys by themselves to
change speed. Or, to quickly go to a specific speed...
...enter a target speed with the
numeric keys...
...then press the small Enter key...
...and then press either the
or
key to change to that speed.
speed and
I
nclIne
a
djustMent
stoppIng
Y
our
t
readMIll
s
afelY
settIng Your
W
eIght
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
23
BasIc operatIon
Setting Your Weight
three : BasIC operatIon
Incline Control: use either the up
and down keys by themselves to
change incline. Or, enter a target
incline with the numeric keys,
then press the small Enter key
, and then press either the up
or down key to change to
that incline.
Care should be taken when using the numeric keys to control your
treadmill's speed and incline, since large changes in those values are
possible with just a few keystrokes.
Slow the treadmill to below 2 mph using the
key. Press .
Your body weight must be entered so that the treadmill accurately
estimates your calorie expenditure. This weight must include your
workout clothing, too, which typically adds about three pounds.
The treadmill will work fine without your weight setting, but will be
unable to calculate your total calories.
The treadmill will remember the last weight you entered.
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
24
BasIc operatIon
Calorie Expenditure Calculations
three : BasIC operatIon
True treadmills use the calorie expenditure formula as described in
Guidelines for Exercise Testing and Prescription from the American
College of Sports Medicine. This is the most widely
accepted formula for running and walking.
The ACSM guide says that running burns calories
twice as fast as walking, e.g., a 150-pound person
jogging at 5 mph requires 548 calories per hour, while
walking at 5 mph requires 274 per hour. See Appendix
C for more details.
(Other respected researchers such as David Costill think the ACSM
overstates the energy difference between running and walking.
Costill believes running requires 60% more energy than walking, not
100% as calculated by the ACSM. Using the same example, Costill's
calculations result in 496 cal/hour for running 5 mph, with 313 cal/
hour for walking 5 mph.)
One potential source of calorie estimate
error is that the treadmill doesn't know
if you are running or walking, so it has
to make some assumptions. It assumes
you are walking at 3 mph and slower,
and running at 5 mph and faster. Between those two speeds, the
treadmill combines the walking and running formulas to make its
best guess.
Variations in human exercise efficiency are another potential source
of error, with differences of plus or minus 10% common in the
population
a note
a
Bout
c
alorIe
e
xpendIture
c
alculatIons
usIng the
h
eart rate
t
ransMItter
s
trap
MonItorIng
Y
our heart
r
ate
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
25
BasIc operatIon
Heart Rate Monitoring
three : BasIC operatIon
The Z5 Series (except the Z5 Non) can
monitor your heart rate when you wear the
transmitter strap provided. It will display
it as a digital beats-per-minute
readout, and it is very accurate,
typically within one beat per
minute.
Although your treadmill functions fine without using the heart
rate monitoring feature, this kind of monitoring gives you valuable
feedback on your effort level. It also allows you to use the most
advanced training system available on a treadmill: True's Heart Rate
Control, where the treadmill automatically adjusts your workout
level based on your heart rate. See the Heart Rate Control section of
this manual for details.
The transmitter strap should be worn directly
against your skin, about one inch below the pectoral
muscles/breast line.
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.
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
26
BasIc operatIon
The Heart Rate Display
three : BasIC operatIon
Before you start your workout, as you stand on or near the treadmill,
you will know the treadmill is properly receiving your heart rate
signal by the flashing LEDs in the Heart Rate window.
Once you start your workout, your heart rate will be displayed in
beats per minute.
the
t
readMIll’s
h
eart rate
d
IsplaY
the s.o.f.t.
s
elect
s
YsteM
Z 5 S er i e s T r ea d m i l l O w n e r ' s G u i d e
27
BasIc operatIon
S.O.F.T. Select (Z5.5 and Z5.4)
three : BasIC operatIon
One part of True's unique
cushioning and stability
system is the S.O.F.T. System.
It cushions the initial impact
of your foot plant near the
front of the treadmill deck,
then transitions to a firm,
secure surface for push-off.
The combination of softness, then firmness — right when you need
it — reduces stress on ankles, knees, hips, and back.
The other part of True's comfort and performance system is the
S.O.F.T. Select adjustable softness surface on the Z5.4 and Z5.5
Limited. You can adjust the deck support through a 22-inch range
by moving the lever on the right side of the treadmill or, on the Z5.5
Limited model, by pressing the Softer or Firmer keys on the console.
The
1 setting is softest and the 12 setting is firmest.
S.O.F.T. Select is especially useful to accommodate users of differing
weights or those with special physical needs.
The Z5.5 Limited's Electronic S.O.F.T. Select:
Press and hold the
or
keys to change the
target setting in the message
center. To review your S.O.F.T.
Select setting, quickly press
either S.O.F.T adjustment key.
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