Intervals Program - Stairmaster StepMill SM916 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 intensity level and the work intensity level independently–which will be
saved for the remainder of the workout.
1. Press the [INTERVALS] key. The message, INTERVALS, will be displayed on
the text line with the workout pro le displayed in the lower display. Press
[ENTER] to accept.
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.
3. The console will display ENTER WORK RATE. Enter the desired work rate
level using the numeric keypad and press [ENTER]. Or, press [ENTER] to
accept the default value.
4. The console will display ENTER REST RATE. Enter the desired rest rate level
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.
6. The console will display ENJOY WORKOUT and the timer will begin.
The rate level may be changed at any time 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 rate level will only change the
level in the current rest or work phase.
To change the rate level of the work phase, you must change the intensity
level during a work phase. To change the rate level of the rest phase, you
must change the rate level during a rest phase. Changing the rate level will
not change the look of the remaining pro le; however, the new intensity rate
will continue through the rest of the workout.
7. Press [STOP] to pause the workout. Press [S TOP] again to end the workout.
The workout statistics will be displayed, and then the console will revert back
to the SELECT WORKOUT message.
Operation
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Owner's Manual