Nautilus EV7.16 Owner's Manual page 17

PROGRAMMING YOUR WORKOUTS
Custom Intervals Program
Similar to the Speed Intervals Programs but with
a greater degree of customization to allow you to
create the perfect interval program for your fi tness
needs. With the Custom Interval Program, you have
the ability to adjust your Work and Rest level and
duration as well as being able to determine the
number of intervals you wish to perform.
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To use the Custom Intervals Program:
1. Press the PROGRAM Key to enter the program
selection menu. Use the UP/DOWN LEVEL Keys to
advance to the CUSTOM INTERVALS Program.
2. Press the ENTER Key to confi rm selection.
3. Enter your weight using the UP/DOWN LEVEL Keys
and press ENTER to confi rm.
• Your weight is used to calculate the number
of calories burned during each minute of
exercise and the total number of calories
burned during the exercise session.
4. Enter your Work Level using the UP/DOWN
LEVEL Keys. This will be the more diffi cult
interval of the program.
5. Enter your Work Time using the UP/DOWN LEVEL
Keys. This will determine how much time is spent
in the more diffi cult Work Interval.
6. Enter your Rest Level using the UP/DOWN LEVEL
Keys. This will be the easier, recovery interval of
the program.
7. Enter in your Rest Time using the UP/DOWN LEVEL
Keys. This will determine how much time is spent
in the Recovery Interval.
8. Enter the number of intervals you wish to perform
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using the UP/DOWN LEVEL Keys. Press the ENTER
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Key to confi rm information and begin workout.
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The intensity level may be changed at any time during
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the workout by pressing the UP and DOWN Keys as
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desired. Any changes to the intensity level will be
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displayed in the current fl ashing column. The new
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intensity level will continue throughout the rest of the
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workout until changed using the Level keys.
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