Intervals Program - Nautilus T9.14 Owner's Manual

The Intervals Program
The Intervals program is an interval workout
containing 8 alternating rest intervals with 7 exercise
intervals. An interval cycle consists of a work phase
and a rest phase. You may scale the rest speed and
incline, and the work intensity speed and incline
independently - which will be saved for the remainder
of the workout.
To use the Intervals program:
1. Press the [INTERVALS] key. The message,
INTERVALS, will be displayed on the text line with
the workout profile displayed in the lower display.
2. The console will 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 accept the
default value.
• Your weight is used to calculate the number of
calories burned for each minute of exercise
and the total number of calories burned for the
exercise session.
3. The console will display ENTER WORK SPEED
- MPH or (ENTER WORK SPEED – KMH if in Metric
mode). Enter the desired work speed using the
numeric keypad and press [ENTER]. Or, press
[ENTER] to accept the default value.
4. The console will display ENTER REST SPEED
- MPH or (ENTER REST SPEED – KMH if in Metric
mode). Enter the desired rest speed using the
numeric keypad and press (ENTER). Or, press
(ENTER) to accept the default value.
5. Next, the console will display ENTER TIME 5 – 99.
Enter the desired time and press [ENTER]. Or,
press [ENTER] to select the default time.
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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

INTERVALS PROGRAM

6. The console will display ENJOY WORKOUT and the
timer will begin.
• Speed may be changed at any time during
the workout by pressing the [Speed: UP] key
to increase the resistance, or the [Speed:
DOWN] key to decrease the speed. Any
changes to the speed will only change the
speed in the current rest or work phase. To
change the speed of the work phase, you
must change the speed during a work phase.
To change the speed of the rest phase, you
must change the speed during a rest phase.
Changing the speed will not change the look of
the remaining profile; however, the new speed
will continue through the rest of the workout.
• Incline may be changed at any time during the
workout by pressing the [Incline: UP] key to
increase the incline, or the [Incline: DOWN]
key to decrease the incline. Any changes to
the incline will only change the incline in the
current rest or work phase. To change the
incline of the work phase, you must change
the incline during a work phase. To change
the incline of the rest phase, you must change
the incline during a rest phase. Changing
the incline will not change the look of the
remaining profile; however, the new incline
will continue through the rest of the workout.
7. Press [STOP] to end the workout. The workout
statistics will be displayed, and then the
console will revert back to the SELECT
WORKOUT message.
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