Spirit CT900 ENT Owner's Manual page 25

HIIT program:
The HIIT, or High Intensity Interval Training, program takes advantage of the latest trend in fitness. During the
program you will perform short bursts of high intensity sprinting followed by short rest periods. HIIT is a fully
customizable interval training program. You can enter the number of intervals, time of each interval Sprint and
Rest periods and the work intensity of the levels.

Select a program then press the ENTER key to begin customizing the program with your personal data, and
you are asked for and the number of intervals you want to do. The default is 8 and the range available is 3
to 15. One interval equals 1 Sprint and 1 Rest segment.

Next is entering the Interval time, Sprint time and Rest time. You may to select the Sprint time or Rest time
from 30 to 60 seconds. After the interval time is set, set the intensity training to Sprint speed and Rest
Speed. This is the resistance level you will experience during HIIT program workout.
 You may now press Start to begin the HIIT program after to adjust the speed. The program starts
with a 3-minute warm-up period with the speed set to 50% of the sprint speed selected previously.
You can manually adjust the speed during warm-up if you wish.
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