I Nterval T Raining P Rograms - Nautilus T514 Owner's Manual

Interval traInInG ProGraMs
BELOw IS AN OUTLINE OF ThE vARIOUS PROgRAMS AvAILABLE.
SPEED INTERvALS - PROvIDES A FLAT RUNNINg COURSE wITh PROgRESSIvELY FASTER SPEED
INTERvALS. OFFERS A gREAT "SPEED wORK" FOR RUNNERS AND jOggERS LOOKINg TO INCREASE
ThEIR PACE.
hILL INTERvALS - A SERIOUS "ThIgh BURNER" wITh TwO STEEP hILLS AND gRADUAL SPEED
INCREASE. A PERFECT PROgRAM FOR hIKERS, CYCLISTS AND SKIERS.
hILL REPEATS - AN ADvANCED PROgRAM whERE YOU RUN FOUR PROgRESSIvELY LARgER hILLS.
DESIgNED FOR AThLETES OR SERIOUS FITNESS ENThUSIASTS, OR ANYONE LOOKINg FOR A
ChALLENgE.
Interval Training Program Set Up
1. Press the eNteR Key while in Standby mode.
2. enter your weight using the SPeed uP/dOWN Keys or the numeric keypad and press the eNteR Key to
confirm.
3. Press the PROgRAmS Key to select the desired program and press eNteR to confirm selection.
4. you will now be prompted to enter in a mAX SPeed. this max speed is the fastest that you would like to go
during this program. All of the segments of the program are based on a percentage of this maximum speed
so this in effect is your level adjustment. you will likely need to experiment with this to find a level that you are
comfortable with. Press the SPeed uP/dOWN Keys or numeric keypad to select the desired max speed and
press eNteR to confirm selection.
5. you will be prompted to enter in a workout time. enter in your desired workout time using the SPeed uP/dOWN
Keys or numeric keypad and press the eNteR Key to confirm.
6. the upcoming speed and grade will be shown in their respective displays. Press the StARt key to begin your
workout. the time will countdown from your preset time.
the dot-matrix area of the display will show the actual course profile of the selected exercise program. the taller the
column, the higher the incline, or speed for Speed intervals program, for that interval. the flashing column shows your
current interval.
le-X disPlAy ProGrAm overview And setuP
Nautlus® Sport Seres Treadmll Owner's Manual
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