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525T TREADMILL
GETTING STARTED
WORKOUT SELECTOR
WORKOUT DESCRIPTIONS
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525T TREADMILL Getting Started Emergency Stop Clip Quick Start Setting Speed Setting Incline Entering Setup Data Selecting a Workout Displayed Workout Data Display Scan / Hold Heart Rate Monitoring Stopping the Treadmill
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525T TREADMILL Workout Selector
Calorie Burn
Cardio Endurance
Cardio Power
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525T TREADMILL Workout Descriptions
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525T TREADMILL Emergency Stop Clip (E-Stop)

The E-Stop key functions as an emergency stop. In an emergency situation, the E-Stop key disengages from the console causing the treadmill to come to a complete stop. Before using the treadmill, attach the E-stop key clip to your clothing as shown.

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525T TREADMILL Quick Start

1. Place your feet on the top steps located on each side of the running belt.

2. Press the Quick Start button to start the treadmill:

3. Hold the handrails while you step onto the moving belt and begin walking.

4. Enter your weight using the arrow buttons when prompted:

Then press the enter button:

5. Select the desired speed using the speed buttons:

6. Select the desired incline using the incline buttons:

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525T TREADMILL Setting Speed

Select the desired speed at any time using the speed buttons:

The + button will increase speed
The – button will decrease speed

Speed Range: 0.5 - 12.4 MPH
Speed Increments: 0.1 MPH

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525T TREADMILL Setting Incline

Increasing incline will increase the intensity of your workout. Select the desired incline at any time using the incline buttons:

The ↑ button will increase incline
The ↓ button will decrease incline

Incline Range: 0 – 15%
Incline Increment: 0.5%

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525T TREADMILL Entering Setup Data

You can set your weight, workout time and workout level while exercising on the treadmill by pressing the Setup button:

Once prompted by the display, use the arrow buttons to select your weight:

Then press enter:

You will then be prompted to enter workout time. Use the arrow buttons to select workout time and then press enter. If you started the treadmill with Quick Start, you will exit setup after this step and the upper display will show time remaining.

If you started the treadmill by selecting a Workout, you will be prompted to enter a workout level. Simply press enter to keep the current level. Otherwise, use the arrow buttons to change the level and then press enter. You will exit setup after this step.

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525T TREADMILL Selecting a Workout

1. Press the Workouts button:

2. Select the desired workout using the arrow buttons:

Then press the enter button:

3. Select workout time using the arrow buttons, then press enter.

4. Select a level using the arrow buttons, then press enter. The level sets the intensity of the workout. The treadmill has 10 levels.

5. If your weight has not been set, you will be prompted to set it by using the arrow buttons and then pressing enter. The treadmill will start after this step and will control the incline during the workout.

6. Finally, set the workout speed manually by using the speed buttons:

The treadmill will stop automatically at the end of the workout.

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525T TREADMILL Displayed Workout Data

The treadmill keeps track of and displays the following data on the upper display during a workout:

Time — The total time you’ve been working out or time remaining. Time is displayed as minutes:seconds.

Distance — The total accumulated distance, in miles or kilometers depending on default settings, during your workout.

BPM (Beats Per Minute) — User’s current heart rate. Heart rate will appear when a signal is introduced. Use the hand grips for contact heart rate or wear a Polar® compatible heart rate chest strap.

Calories — The total accumulated calories burned during your workout. Your weight must be correctly set before beginning your workout for this measurement to be accurate.

Calories Per Hour — Calculation of present workload’s energy exertion.

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525T TREADMILL Display Scan / Hold

The treadmill upper display automatically scans through workout data. You can hold the displayed workout data by using the Scan/Hold button:

Press the button once to hold the current data. Press the button again to scroll to and hold the next data view. Scrolling past all three data views will re-enable scanning.

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525T TREADMILL Heart Rate Monitoring

Monitoring your heart rate is an effective way to control the intensity of your workout and subsequently the results it will have. The American College of Sports Medicine recommends that healthy adults exercise between 55% and 85% of their heart rate max. Your max heart rate can be calculated by subtracting your age from 220.

1. Hold the metal hand grips to use Contact Heart rate or wear a Polar® compatible heart rate chest strap.

2. Within approximately 30 seconds, your heart rate should be shown on the display.

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525T TREADMILL Stopping the Treadmill

When you are ready to end your workout, press the red Stop button:

The treadmill will slowly decelerate to a complete stop, decrease incline to 0% and then display a review of your workout data. The treadmill will automatically stop at the end of a workout if a pre-programmed workout was selected.

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525T TREADMILL Workout Selector Goal: Calorie Burn

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525T TREADMILL Workout Selector Goal: Calorie Burn

Select one of the following workouts (tap the workout icon for a workout description):

Weight Loss
Rolling Hills
Hill Interval 1:3

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The treadmill will start after entering weight. Manually adjust speed using the speed buttons once the treadmill has started:

Walking: 2 – 4 MPH
Running: 5 – 7 MPH

The treadmill will automatically stop at the end of the workout.

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525T TREADMILL Workout Selector Goal: Cardio Endurance

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525T TREADMILL Workout Selector Goal: Cardio Endurance

Select one of the following workouts (tap the workout icon for a workout description):

Hills
Pikes Peak
Cardio

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The treadmill will start after entering weight. Manually adjust speed using the speed buttons once the treadmill has started:

Walking: 2 – 4 MPH
Running: 5 – 7 MPH

The treadmill will automatically stop at the end of the workout.

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525T TREADMILL Workout Selector Goal: Cardio Power

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525T TREADMILL Workout Selector Goal: Cardio Power

Select one of the following workouts (tap the workout icon for a workout description):

Hill Interval 1:1
Hill Interval 1:2

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The treadmill will start after entering weight. Manually adjust speed using the speed buttons once the treadmill has started:

Walking: 2 – 4 MPH
Running: 5 – 7 MPH

The treadmill will automatically stop at the end of the workout.

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525T TREADMILL Workout Descriptions
Weight Loss

The Weight Loss workout uses a series of relatively minor changes in its five-minute core to add an incremental demand. The five-minute core utilizes a baseline incline for two minutes and then increases the incline for added demand and then provides a slightly lower Incline for two-minutes for recovery.

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525T TREADMILL Workout Descriptions
Rolling Hills

The Rolling Hills workout uses an eight-minute core intended to mimic variety in terrain that might be found on a hilly outdoor run. The eight-minute core is composed of four segments. The baseline segment is two –minutes in length and is followed by two two-minute segments of increase Incline before returning to the intermediate incline for two-minutes.

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525T TREADMILL Workout Descriptions
Hills

The Hills workout uses a six-minute core utilizing one minute segments with mild Incline changes and two relative peak segments followed by relative rest segments.

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525T TREADMILL Workout Descriptions
Pikes Peak

Pikes Peak uses a nine-minute core where the incline increases every minute for the first five minutes. After the fifth minute of the core workout, the incline is reduced each minute. This workout uses continuous and gradual changes to give the user time to acclimate to demand and recover without large perceived changes in the effort required.

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525T TREADMILL Workout Descriptions
Hill Interval 1:1

The Hill Interval 1:1 workout is designed to increase capability by alternating two minute work segments with two minutes of relative rest. The intensity of rest periods is greater here than in Hill Interval 1:2 as is the duration of the work interval making this workout more demanding than Hill Interval 1:2.

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525T TREADMILL Workout Descriptions
Hill Interval 1:2

The Hill Interval 1:2 workout utilizes a one-minute work interval at a high incline followed by a two minute rest interval at a substantially lower incline. Given the lower incline and longer rest intervals this workout is less intense than Hill Interval 1:1.

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525T TREADMILL Workout Descriptions
Hill Interval 1:3

Hill Interval 1:3 workout utilizes a one-minute work interval followed by a three-minute rest interval. The rest intervals are of a higher incline than those found in the other Hill Interval workouts, and therefore require a longer recovery period.

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525T TREADMILL Workout Descriptions
Cardio

The Cardio workout is designed to maintain a high total demand using two four-minute segments of alternating incline. This allows prolonged intervals that take advantage of long-term energy systems and total aerobic capability when associated with speeds that require a high sustained cardiovascular demand.

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525T TREADMILL Workout Descriptions
Weight Loss

The Weight Loss workout uses a series of relatively minor changes in its five-minute core to add an incremental demand. The five-minute core utilizes a baseline incline for two minutes and then increases the incline for added demand and then provides a slightly lower Incline for two-minutes for recovery.

Back

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525T TREADMILL Workout Descriptions
Rolling Hills

The Rolling Hills workout uses an eight-minute core intended to mimic variety in terrain that might be found on a hilly outdoor run. The eight-minute core is composed of four segments. The baseline segment is two –minutes in length and is followed by two two-minute segments of increase Incline before returning to the intermediate incline for two-minutes.

Back

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525T TREADMILL Workout Descriptions
Hills

The Hills workout uses a six-minute core utilizing one minute segments with mild Incline changes and two relative peak segments followed by relative rest segments.

Back

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525T TREADMILL Workout Descriptions
Pikes Peak

Pikes Peak uses a nine-minute core where the incline increases every minute for the first five minutes. After the fifth minute of the core workout, the incline is reduced each minute. This workout uses continuous and gradual changes to give the user time to acclimate to demand and recover without large perceived changes in the effort required.

Back

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525T TREADMILL Workout Descriptions
Hill Interval 1:1

The Hill Interval 1:1 workout is designed to increase capability by alternating two minute work segments with two minutes of relative rest. The intensity of rest periods is greater here than in Hill Interval 1:2 as is the duration of the work interval making this workout more demanding than Hill Interval 1:2.

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525T TREADMILL Workout Descriptions
Hill Interval 1:2

The Hill Interval 1:2 workout utilizes a one-minute work interval at a high incline followed by a two minute rest interval at a substantially lower incline. Given the lower incline and longer rest intervals this workout is less intense than Hill Interval 1:1.

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525T TREADMILL Workout Descriptions
Hill Interval 1:3

Hill Interval 1:3 workout utilizes a one-minute work interval followed by a three-minute rest interval. The rest intervals are of a higher incline than those found in the other Hill Interval workouts, and therefore require a longer recovery period.

Back

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525T TREADMILL Workout Descriptions
Cardio

The Cardio workout is designed to maintain a high total demand using two four-minute segments of alternating incline. This allows prolonged intervals that take advantage of long-term energy systems and total aerobic capability when associated with speeds that require a high sustained cardiovascular demand.