Bowflex TreadClimber 5000 - Manual (Page 21)

Owner’s Manual 17
Workout Instructions
Test 2
1. Change over to Treadmill mode (see Locking the Treadles section in this manual) and begin a workout at 0.7 MPH
(0.5 for TC1000), gradually increasing your speed for the next 30 seconds, raising speed until you reach 2 MPH or
until you feel that you are at your personal maximum exertion.
2. Continue for another 15 seconds at that speed, then step off the treadles onto the Side Foot Support Platforms
and press START/STOP to stop the belts.
3. Once the belts have stopped, breathe in and out slowly a few times, and then review your level of exertion based
on the Perceived Exertion Scale listed under Test 1 of the Workout Instructions section of this manual.
Test 3
1. Change over to the Stair-Stepper mode using the easiest workout resistance for your weight (see the Workout
Level Guide table in the Select Your Workout Level section of this manual), and gradually increase your rate of
stepping for the next 30 seconds, taking steps at a moderate depth and height while stepping more quickly until
you feel that you are at your personal maximum exertion.
2. Continue for another 15 seconds at that speed and then stop stepping and step off the treadles and onto the Side
Foot Support Platforms.
3. Breathe in and out slowly a few times, and then review your level of exertion based on the Perceived Exertion
Scale listed under Test 1 of the Workout Instructions section of this manual.
Assessment
After finishing all endurance tests, add the totals of your perceived exertion for Tests 1, 2 and 3 together and divide by
three. If your score is:
8 - 10: use the BEGINNER LEVEL workouts on Page 24.
4 - 7: use the INTERMEDIATE LEVEL workouts on Page 24.
1 - 3: use the ADVANCED LEVEL workouts on Page 24.
If at any time you wish to raise your endurance, you should retest your Perceived Exertion Level.
If you follow our workout program, you should see a marked improvement in your endurance after just a few workouts on
your Bowflex ® TreadClimber ® exercise machine.