Hr Intervals Program - Nautilus Quinton Owner's Manual

HR INTERVALS PROGRAM

•To change your target heart rate during the workout, use the numeric keypad to enter the desired target heart
rate and press ENTER to accept. The new target heart rate will be used and the intensity level will change
automatically to achieve the new target heart rate.
11. Press [STOP] to end the workout. The workout statistics will be displayed, and then the console will revert
back to the "SELECT WORKOUT" message.
HR Intervals Program
The HR Intervals program allows the user to defi ne 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 defi ned Target HR zones.
To use the HR Intervals 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). 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].
•During a workout, change to a new target heart rate that is between 100 and 180 beats per minute at any time
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
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