Operating Your XG400

Powering On

When the power cord is connected to the elliptical, the console will automatically power up. When initially powered on, the console will perform an internal self-test. During this test, all the lights will turn on. When the lights go off, the Message Center will show the software version. The distance window shows the odometer total and the time window shows total hours of use.

The odometer will remain displayed for only a few seconds, then the console will go to the start up display. The dot matrix display will scroll through the different profiles of the programs and the Message Center will then show the start up message. You may now begin to use the console.

Console Features

Basic Information

The Message Center will initially display the program name. When in scan mode during a program, speed will be displayed for four seconds, then move on and display watts (indication of workload). The data changes to laps completed, segment time, and max level. Pressing the Enter key again will bring you back to the beginning. 

The Stop key has several functions.

• Pressing the Stop key once during a program will pause the program for 5 minutes. If you need to get a drink, answer the phone or any of the many things that could interrupt your workout, this is a great feature. To resume your workout during Pause, just press the Start key.
• If the Stop key is pressed twice during a workout, the program will end and the console will display your Workout Summary (total time, avg. speed, avg. watts, avg. pulse, total laps).
• If the Stop key is held down for 3 seconds or is pressed a third time during the program, the console will perform a complete Reset. During data entry for a program, the Stop key performs a previous screen or segment function. This allows you to go back to change programming data.

Cooling Fan and Accessory Rack 

The console includes a built-in fan to help keep you cool. To turn the fan on, press the key on the left side of the console.

The console also includes a convenient reading/accessory rack that can hold books, magazines, smart phones, or tablets during your workout.

Muscle Activation Figure

There is an anatomical figure located at the top of the console. This figure will light all areas that are activated when using the elliptical trainer. These will light up during any of the programs. You can control which muscles are activated by customizing the resistance profile during the set up phase of console programming. If you accept the default program profile, the selected program will determine which muscles will be activated by automatically adjusting the resistance. Generally the following guidelines hold true: 

• The upper body lights will activate when you are either holding onto the swing arms or at anytime yours hands aren’t holding onto the pulse grip sensors.
• The lower body lights will activate in three degrees of engagement: Green represents minimal muscle involvement, Amber represents medium involvement, and Red represents full or heavy activation. 

These are the different scenarios for lower body muscle activation:

Heart Rate Percent Profile

The console will display your current heart rate anytime a pulse is detected. The bar graph, located to the right of the LCD screen, will show your current heart rate percentage in relation to your projected maximum heart rate, which is determined by your age that you entered during the programming phase of any of the 10 programs. The significance of the bar graph colors are as follows: 

• Amber = 50-60% 
• Amber/Green = 65-80%
• Amber/Green/Red = 85-90%

Program Keys

The program keys are used to preview each program. When you first turn on the console, press each program key to preview what the program profile looks like. If you decide that you want to try a program, press the corresponding program key and then press the Enter key to select the program and enter into the data-setting mode. 

The elliptical trainer has a built in heart rate monitoring system. Simply grasping the hand pulse sensors on the stationary handle bars will start the heart icon blinking (this may take a few seconds). The pulse display window will display your heart rate in beats per minute.

Learn about connecting to Bluetooth here.

Quick Start 

After the console powers up, press the Start key to initiate Quick Start mode. In Quick Start, the time will count up from zero and the workload may be adjusted manually by pressing the level up/down keys. The dot matrix display will have only the bottom row lit at first. As you increase the work load, more rows will light indicating a harder workout. The elliptical trainer will get harder to pedal as the rows increase. 

There are 20 levels of resistance available for plenty of variety. The first 5 levels are very easy workloads and the changes between levels are set to a good progression for de-conditioned users. Levels 6-10 are more challenging, but the increases in resistance from one level to the next remain small. Levels 11-15 start getting tough as the levels jump more dramatically. Levels 16-20 are extremely hard and are good for short interval peaks and elite athletic training.