Stairmaster 2100 LC - Manual (Page 44)

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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. 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.
3. The controller will display “ENTER SPEED”. Enter the desired exercise speed for the
workout using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the
default value of 2 MPH.
4. Next, the controller will display “PRESS START”. Press [START] to begin your workout.
The controller will then display “3 MINUTE WARMUP”.
• During the Warm-Up, the speed goes to 2 MPH and the user can adjust speed
manually using the Speed Faster and Slower keys. The stage timer counts down
from 3:00. At the end of 3 minutes, the program displays “Enjoy Workout” and
the 9 Hole Walk begins. The speed automatically increases to the speed the
user entered during data entry. The timer starts counting up from 0:00 and
stops when the distance reaches 10K, and program enters Cool Down.
• During the workout, the speed may be changed at any time 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.
5. 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.
• 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.
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.