Spirit 16007604850-1 Owner's Manual page 22

7. The Message Center will be blinking the desired Interval time (default is 1:00). The time you
select will be the duration of both the cardio & strength intervals.
Note: on average, you will complete 15-20 repetitions of the strength exercise in a 0:30
interval. As a general rule, the longer the interval, the less weight (dumbbells) and speed
(treadmill) required; use the + or - keys to adjust, then press Enter.
8. The Message Center will be blinking the desired recovery time; the default setting is 0:30
you desire after completing both the cardio & strength intervals. Use the + or - keys to
adjust, then press Enter
PROGRAM EXAMPLE
• The user selects 10 intervals (5 cardio and 5 strength) with the following interval durations –
length of each cardio & strength interval is 0:30, recovery interval is 1:00.
• Program begins with a 3:00 warm up (1:00 @ 1MPH/KPH, 1:00 @ 2MPH/KPH, and 1:00 @
3MPH/KPH).
• 1st cardio interval begins, lasting 0:30; console counts down to 0:00, and the Message
Center displays "STRENGTH INTERVAL 1 BEGIN DUMBBELL ROW".
• User steps off of the treadmill to perform the strength exercise. The console counts down to
0:00 and beeps 3x, signalling the user to get back on the treadmill.
• Console displays "PRESS START TO BEGIN RECOVERY"; user walks @ 2MPH/KPH for
1:00
• Console then displays 2nd cardio interval, and the process proceeds until the user has
performed 5 cardio, strength, and recovery intervals; the 5 strength exercises will be
performed sequentially as listed in this manual.
• The last 2:00 is a Cool Down phase with the user walking on the treadmill @ 2 MPH/KPH.
• If 20 intervals were selected, you would perform each strength exercise twice before moving
on to the next exercise. If 30 intervals is selected, you will perform each exercise once, then
repeat the sequence of all 5 exercises a 2nd & 3rd time.
CAUTION:
Exercises that require dumbbell use - Select a pair of dumbbells that you will be able to safely and
effectively maneuver over the strength interval time you have chosen.
Customer Service 1-888-707-1880
Email: customerservice@dyaco.ca
22
Dyaco Canada Inc. 2016