Free Spirit 30150 User Manual - page 18
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CHOOSING A PROGRAM
With the program text scrolling, press the arrow keys to scroll through the different programs. Press
enter to choose your desired program. Once you choose your program, you will see the resistance
level scrolling across the screen.
CHOOSING A RESISTANCE
With the resistance text scrolling, press the arrow keys or quick resistance keys to scroll through the
different resistance levels. Press enter to choose your desired resistance. Once you choose your
resistance, you will see the time scrolling across the screen.
CHOOSING A TIME
With the time text scrolling, press the arrow keys to scroll through the different times. Press enter to
choose your desired time. Once you choose your time, press the ‘Enter’ button and begin your work-
out.
CHOOSING YOUR WEIGHT
With the weight text scrolling, press the arrow keys to scroll through the different weights. Press enter
to choose your desired weight. Once you choose your weight, press the ‘Start’ button and begin your
workout.
FINISHING YOUR WORKOUT
Press the 'Stop' button to pause your workout, press and hold to reset your workout. Remember to
gradually slow down your pace before stopping or pausing your workout. The machine will not stop
moving if you stop your feet abruptly. After you have finished your workout, the console will retain the
data from your workout for 45 seconds before resetting.
USING YOUR THR ZONE PROGRAMS 1 & 2
The THR zone program is designed to keep the user at an optimum exercise level, while adjusting the
resistance levels to keep the user at a target heart rate. To choose the THR zone program, follow
these instructions.
1. Choose the THR zone program by pressing the ‘Up’ or ‘Down’ buttons. Press ‘Enter’.
2. Determine your target THR zone by using the heart rate chart (reference target heart rate
THR zone chart in table of contents). Choose your target pulse zone by pressing the ‘Up’ or
‘Down’ buttons. Your target pulse zone should be set at a number that you will be able
to exercise throughout the majority of your workout.
3. The THR zone program will have a 5 minute warm-up period before it will start adjusting the
resistance levels to get you to your target THR zone.
4. After the 5 minute warm-up period, the resistance levels will increase gradually to get the user
to the selected target pulse zone. Once the user is at the target pulse zone; plus or minus 5
beats, the resistance level will remain at the current resistance level.
5. If the actual heart rate of the user is above the target pulse zone, the resistance levels will
gradually begin decreasing to keep the user in the target pulse zone. If the user is more than
25 beats above the target pulse zone, the console will shut down for safety purposes.
6. The last 5 minutes of the program will be dedicated to a cool-down period. At this time, the
program will gradually decrease the resistance level to give the user a smooth and easy cool
down.
NOTE: The chest strap (Chest strap not included, sold separately) is required to use the Target THR
zone program.
CHEST STRAP TRANSMITTER PLACEMENT AND MOISTENING THE ELECTRODES
Logo
Apply Moisture Here
Backside of Chest Transmitter
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