Heart Rate Intervals Program - Nautilus EV7.16 Owner's Manual

PROGRAMMING YOUR WORKOUTS

Heart Rate Intervals Program

This Heart Rate Control Program allows you to
completely customize your workout and determine
your interval workout intensity based on your heart
rate. You also have the ability to customize your
"Work" and "Rest" intervals times using this program.
To use the Heart Rate Intervals Program:
1. Press the PROGRAM Key to enter the program 1. Press the PROGRAM Key to enter the program
selection menu. Use the UP/DOWN LEVEL Keys to selection menu. Use the UP/DOWN LEVEL Keys to
advance to the HEART RATE INTERVALS Program. advance to the HEART RATE INTERVALS Program.
2. Press the ENTER Key to confi rm selection. 2. Press the ENTER Key to confi rm selection.
3. Enter your weight using the UP/DOWN LEVEL 3. Enter your weight using the UP/DOWN LEVEL
Keys and press ENTER to confi rm. Keys and press ENTER to confi rm.
• • Your weight is used to calculate the number Your weight is used to calculate the number
of calories burned during each minute of of calories burned during each minute of
exercise and the total number of calories exercise and the total number of calories
burned during the exercise session. burned during the exercise session.
4. Enter your age using the UP/DOWN LEVEL Keys. 4. Enter your age using the UP/DOWN LEVEL Keys.
Press the ENTER Key to confi rm. Press the ENTER Key to confi rm.
5. A default "Work" Heart Rate will be displayed. 5. A default "Work" Heart Rate will be displayed.
This value will be 80% of your predicted maximum This value will be 80% of your predicted maximum
heart rate (220 – Age X 80%). Press the ENTER heart rate (220 – Age X 80%). Press the ENTER
Key to accept this target or adjust higher or lower Key to accept this target or adjust higher or lower
using the UP/DOWN LEVEL Keys. using the UP/DOWN LEVEL Keys.
6. Enter your "Work" Time using the UP/DOWN 6. Enter your "Work" Time using the UP/DOWN
LEVEL Keys. This will determine how much time is LEVEL Keys. This will determine how much time is
spent in the more diffi cult Work Interval. spent in the more diffi cult Work Interval.
7. A default "Rest" Heart Rate will be displayed. This 7. A default "Rest" Heart Rate will be displayed. This
value will be 65% of your predicted maximum heart value will be 65% of your predicted maximum heart
rate (220 – Age X 65%). Press the ENTER Key to rate (220 – Age X 65%). Press the ENTER Key to
accept this target or adjust higher or lower using accept this target or adjust higher or lower using
the UP/DOWN LEVEL Keys. the UP/DOWN LEVEL Keys.
8. Enter your "Rest" time using the UP/DOWN
LEVEL Keys. This will be the easier, recovery
interval of the program.
9. Enter your total workout time using the
UP/DOWN LEVEL Keys. Press the ENTER Key
to begin your workout.
After the fi rst Rest and Work Interval, the program
stores the resistance level and the end of each or
the Rest and Work interval portion. Then, when the the Rest and Work interval portion. Then, when the
program moves to the second interval, the program program moves to the second interval, the program
will automatically change the resistance level to will automatically change the resistance level to
the previously saved level. This repeats until the the previously saved level. This repeats until the
workout time is complete and the program moves workout time is complete and the program moves
into the Cool Down stage. into the Cool Down stage.
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