Heart Rate Step Intervals Program >19 - Nautilus EV7.16 Owner's Manual

PROGRAMMING YOUR WORKOUTS
Heart Rate Step Intervals Program
This is a simple fi ve-step heart rate control program
that allows you to preset fi ve heart rate levels.
During the workout, the total workout time selected
will be divided equally by the fi ve heart rate steps
(segments). For example, if you select a workout
time of 50:00, then each of the step segments would
be 10:00 in length. This program gives you greater
freedom to determine the level of intensity up or
down for each step. The default values for each
step is detailed below:
Step 1 — 80% of Maximum Heart Rate
Step 2 — 72% of Maximum Heart Rate
Step 3 — 85% of Maximum Heart Rate
Step 4 — 72% of Maximum Heart Rate
Step 5 — 85% of Maximum Heart Rate
Like with any of the Nautilus
programs, you have complete freedom to change
any of the defaulted heart rate targets at any point.
The fi ve steps detailed above are confi gured in an
interval type workout, however you may chose to
have the steps gradually increase or remain constant
depending on your fi tness needs.
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heart rate control
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To use the Heart Rate Step Intervals Program:
1. Press the PROGRAM Key to enter the
program selection menu. Use the UP/DOWN
LEVEL Keys to select the HEART RATE STEP
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 age using the UP/DOWN LEVEL Keys.
Press the ENTER Key to confi rm.
5. Your Step 1 Target Heart Rate will now be
displayed. Press the UP/DOWN LEVEL Keys
to adjust as desired and press the ENTER
key to confi rm.
6. Repeat this process for Heart Rate Steps 2-5.
7. Enter your desired workout time using time using
the UP/DOWN LEVEL Keys. Press the ENTER Key
to confi rm and begin workout.
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