Custom Intervals; Random Play; Intervals Program - Nautilus EV9.16 Owner's Manual

Commercial series ellipticals

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Assembly manual (57 pages)

Owner's manual (41 pages)

Specifications (2 pages)

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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

CUSTOM INTERVALS & RANDOM PLAY PROGRAMS

p INTENSITY CONTROLq

The intensity level may be changed during the

workout by pressing the [Level: UP] key to

increase the resistance, or the [Level: DOWN] key

to decrease the resistance. Any changes to the

intensity level will only change the level in the

phase you are currently working in. (i.e. To change

the intensity level of the exercise phase, you must

change it during an exercise phase.) Changing

the intensity level will not change the look of the

remaining proﬁle; however, the new intensity level

will continue through the rest of the workout.

Custom Intervals Program

Users can create a custom interval program by

entering Rest Level and Time, Work Level and Time,

and total number of intervals.

To use the Custom Intervals Program:

1. Press the MORE WORKOUTS key. Then, use the

Level 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

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mode). Enter your weight using the numeric keypad

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and press (ENTER). Or, press [ENTER] to accept the

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default value.

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3. The console will display "ENTER WORK LEVEL".

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Enter the desired intensity level using the numeric

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keypad and press (ENTER). Or, press [ENTER] to

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accept the default value.

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4. The console will then display "ENTER WORK TIME".

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Enter the desired time and press (ENTER). Or, press

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[ENTER] to accept the default value.

5. The console will display "ENTER REST LEVEL". Enter

the desired intensity level 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 and press (ENTER). Or, press

[ENTER] to accept the default value.

7. The console will display"# OF INTERVALS". Enter

the desired number of intervals using the numeric

keypad and press (ENTER). Or, press [ENTER] to

accept the default value.

8. The console will display "ENJOY WORKOUT" and

the timer will begin.

Random Play Workout

A program that randomly changes the intensity

throughout the workout time.

1. Press the MORE WORKOUTS key. Then use the

Level UP or DOWN keys to scroll through the

program options. When the console displays

"RANDOM PLAY", 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

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accept the default value.

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3. The console will display "ENTER AVG LEVEL".

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Enter the desired average intensity level using

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the numeric keypad and press (ENTER). Or, press

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[ENTER] to accept the default value.

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4. The console will then display "ENTER TIME".

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Enter the desired time and press (ENTER). Or,

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press [ENTER] to accept the default value.

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5. The console will display "ENJOY WORKOUT" and

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the timer will begin.

™

HR INTERVAL PROGRAM

♥ TARGET HEART RATE ♥

The WORK target heart rate selected by the

console is based on age, and is equal to 80% of

your maximum heart rate which is calculated by

the following equation: Max HR = 215 – (.75 * Age).

Target HR = Max HR * .8. If desired, change the

target heart rate at this point by using the numeric

keypad to enter the new target heart rate, and then

press [ENTER]. Change to a new target heart rate

(between 100 and 180 beats per minute) during a

workout by using the numeric keypad to enter the

new target heart rate, and then pressing [ENTER].

The REST target heart rate selected by the

console is based on age, and is equal to 65% of

your maximum heart rate which is calculated by

the following equation: Max HR = 215 – (.75 * Age).

Target HR = Max HR * .65. If desired, change the

target heart rate at this point by using the numeric

keypad to enter the new target heart rate, and

then press [ENTER].

HR Interval Program

Allows the user to deﬁne an exercise Target HR, time

at exercise Target HR, recovery Target HR and total

exercise time.

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To use the HR Interval Program:

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1. Press the MORE WORKOUTS key. Then use the

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Level UP or DOWN keys to scroll through the

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program options. When the console displays "HR

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INTERVALS", press [ENTER] to accept.

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2. The console will then display "ENTER WEIGHT

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– LBS" (or "ENTER WEIGHT – KG" if in Metric

- -

mode). Enter your weight using the numeric keypad

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and press (ENTER). Or, press [ENTER] to accept the

default value.

3. The console will display "ENTER AGE 10 -99." Enter

your age using the numeric keypad. Or, press

[ENTER] to accept the default value of 40 years old.

4. The console will then display "ENTER WORK

TARGET HR". Enter the desired Target HR using

the numeric keypad and press (ENTER). Or, press

[ENTER] to accept the default value.

5. The console will display "WORK TARGET HR." A

suggested target heart rate will be displayed, based

on your age. Press [ENTER] to accept the calculated

target heart rate, or enter a different target heart

rate using the numeric keypad and then press

[ENTER]. Or, press [ENTER] to accept the default

value.

6. The console will display "ENTER WORK TIME". This

is the amount of time you want to exercise in the

work target heart rate zone. Entire desired work

time using the numeric keypad and press (ENTER).

Or, press (ENTER) to accept the default value.

7. The console will then display "REST TARGET HR". A

suggested target heart rate will be displayed, based

on your age. Press (ENTER) to accept the calculated

target heart rate, or enter a different target heart

rate using the numeric keypad and then press

(ENTER). Or, press (ENTER) to accept the default

value.

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8. The console will display "ENTER REST TIME". This

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is the amount of time you want to exercise in the

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rest target heart rate zone. Enter desired rest time

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using the numeric keypad and press (ENTER). Or

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press (ENTER) to accept the default value.

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9. The console will then display "ENTER TIME". Enter

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desired total workout time using the numeric keypad

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and press "ENTER". Or, press (ENTER) to accept the

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default value.

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10. The console will display "ENJOY WORKOUT"

and the timer will begin.

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Custom Intervals; Random Play; Intervals Program - Nautilus EV9.16 Owner's Manual

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