Intervals Program - Nautilus T9.16 Owner's Manual

The Intervals Program
The Intervals program is an interval workout containing 8 alternating rest intervals with 7 exercise intervals.
An interval cycle consists of a work phase and a rest phase. You may scale the rest speed and incline, and the
work intensity speed and incline independently - which will be saved for the remainder of the workout.
To use the Intervals program:
1. Press the [INTERVALS] key. The message, INTERVALS, will be displayed on the text line with the workout
profi le displayed in the lower display.
2. The console will 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.
• Your weight is used to calculate the number of calories burned for each minute of exercise and the total
number of calories burned for the exercise session.
3. The console will display ENTER WORK SPEED - MPH or (ENTER WORK SPEED – KMH if in Metric mode).
Enter the desired work speed using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept
the default value.
4. The console will display ENTER REST SPEED - MPH or (ENTER REST SPEED – KMH if in Metric mode).
Enter the desired rest speed using the numeric keypad and press (ENTER). Or, press (ENTER) to accept the
default value.
5. Next, the console will display ENTER TIME 5 – 99. Enter the desired time and press [ENTER]. Or, press
[ENTER] to select the default time.
6. The console will display ENJOY WORKOUT and the timer will begin.
• Speed may be changed at any time during the workout by pressing the [Speed: UP] key to increase
the resistance, or the [Speed: DOWN] key to decrease the speed. Any changes to the speed will only
change the speed in the current rest or work phase. To change the speed of the work phase, you
must change the speed during a work phase. To change the speed of the rest phase, you must change
the speed during a rest phase. Changing the speed will not change the look of the remaining profile;
however, the new speed will continue through the rest of the workout.
• Incline may be changed at any time during the workout by pressing the [Incline: UP] key to increase the
incline, or the [Incline: DOWN] key to decrease the incline. Any changes to the incline will only change
the incline in the current rest or work phase. To change the incline of the work phase, you must change
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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

INTERVALS PROGRAM

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