Hr Intervals Program - Nautilus T9.14 Owner's Manual

HR Interval Program
The HR Interval program allows the user to define an exercise Target HR, time at exercise Target HR, rest
Target HR, time at rest Target HR and total exercise time. This program will change the intensity level by
increasing or decreasing the speed or incline to keep the user in their defined Target HR zones.
To use the HR Interval Program:
1. Press the MORE WORKOUTS key. Then use
the Speed or Incline UP or DOWN keys to
scroll through the program options. When
the console displays HR INTERVALS, press
[ENTER] to accept.
2. The console will then 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 console will display ENTER AGE 10 -99."
Enter your age using the numeric keypad. Or,
press [ENTER] to accept the default value of 40
years old.
4. The console will then display ENTER WORK
TARGET HR. Enter the desired Target HR using
the numeric keypad and press (ENTER). Or,
press [ENTER] to accept the default value.
5. The console will display WORK TARGET HR. A
suggested target heart rate will be displayed,
based on your age. Press [ENTER] to accept
the calculated target heart rate, or enter a
different target heart rate using the numeric
keypad and then press [ENTER].
Or, press [ENTER] to accept the default value.
• The target heart rate selected by the console
is based on age, and is equal to 80% of your
maximum heart rate which is calculated by the
following equation: Max HR = 215 – (.75 * Age).
28
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S
MORE WORKOUTS: HR INTERVAL PROGRAM
Target HR = Max HR * .8. If desired, change
the target heart rate at this point by using the
numeric keypad to enter the new target heart
rate, and then press [ENTER].
• Change to a new target heart rate that is
between 100 and 180 beats per minute at any
time during a workout by using the numeric
keypad to enter the new target heart rate, and
then pressing [ENTER].
6. The console will display ENTER WORK TIME.
This is the amount of time you want to exercise
in the work target heart rate zone. Entire
desired work time using the numeric keypad
and press (ENTER). Or, press (ENTER) to
accept the default value.
7. The console will then display REST TARGET HR.
A suggested target heart rate will be displayed,
based on your age. Press (ENTER) to accept
the calculated target heart rate, or enter a
different target heart rate using the numeric
keypad and then press (ENTER). Or, press
(ENTER) to accept the default value.
• The target heart rate selected by the console
is based on age, and is equal to 65% of your
maximum heart rate which is calculated by the
following equation: Max HR = 215 – (.75 * Age).
Target HR = Max HR * .65. If desired, change
the target heart rate at this point by using the
numeric keypad to enter the new target heart
rate, and then press [ENTER].
™