Custom Intervals Program - Nautilus T9.16 Owner's Manual

Fitness Rating Norms (VO2max)
Men
Women
1 The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition, Lippincott WIlliams & WIlkins, Philidelphia, PA, 2000, p. 77.

Custom Intervals Program

In the Custom Intervals workout, users can create a custom interval program by entering Rest Speed and Time,
Work Speed and Time, and total # of intervals.
To use the Custom 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 CUSTOM 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 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 then display ENTER WORK TIME. Enter the desired time up to 9:59 and press (ENTER). Or,
press [ENTER] to accept the default value.
5. 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.
6. The console will then display ENTER REST TIME. Enter the desired time up to 9:59 and press (ENTER). Or,
press [ENTER] to accept the default value.
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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
MORE WORKOUTS: CUSTOM INTERVALS
AGE 20 – 29
High 51.4 +
Good 51.3 – 46.8
Average 46.7 – 42.5
Fair 42.4 – 39.5
Low 39.4 or less
High 44.2 +
Good 44.1 – 38.1
Average 38.0 – 35.2
Fair 35.1 – 32.3
Low 32.2 or less
30 – 39 40 – 49
50.4 + 48.2 +
50.3 – 44.6 48.1 – 41.8
44.5 – 41.0 41.7 – 38.1
40.9 – 37.4 38.0 – 35.1
37.3 or less 35.0 or less
41.0 + 39.5 +
40.9 – 36.7 39.4 – 33.8
36.6 – 33.8 33.7 – 30.9
33.7 – 30.5 30.8 – 28.3
30.4 or less 28.2 or less
®
50 – 59 60 +
45.3 + 42.5 +
45.2 – 38.5 42.4 – 35.3
38.4 – 35.2 35.2 – 31.8
35.1 – 32.3 31.7 – 28.7
32.2 or less 28.6 or less
35.2 + 35.2 +
35.1 – 30.9 35.1 – 29.4
30.8 – 28.2 29.3 – 25.8
28.1 – 25.5 25.7 – 23.8
25.4 or less 23.7 or less