Stairmaster 2100 LC - Manual (Page 36)

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Custom Speed Interval Program
In the Custom Speed Interval workout, the user can create a custom speed interval program by
entering Recovery Speed and Time, Exercise Speed and Time, and total # of Intervals.
To use the Custom Speed Intervals program:
1. Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key until the
controller displays “CUSTOM INTERVALS”. Press ENTER to accept.
2. The controller 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 controller will display “ENTER REST SPEED”. Enter the desired speed for the rest
phase of the interval using the numeric keypad and press [ENTER]. Or, press [ENTER]
to accept the default value of 2 MPH.
4. Next, the controller will display “ENTER REST TIME”. Enter the desired interval time for
the rest stage using the numeric keypad and press [ENTER] to accept. Or, press
[ENTER] to accept the default value of 2 minutes.
5. The controller will display “ENTER WORK SPEED”. Enter the desired speed for the work
phase of the interval using the numeric keypad and press [ENTER]. Or, press [ENTER]
to accept the default value of 5 MPH.
6. The controller will display “ENTER WORK TIME”. Enter the desired interval time for the
exercise stage using the numeric keypad, and press [ENTER] to accept. Or, press
[ENTER] to accept the default value of 2 minutes.
7. The controller will display “ENTER # OF INTERVALS”. Enter the desired number of
speed intervals using the numeric keypad, and press [ENTER] to accept. Or, press
[ENTER] to accept the default value of 5.
• REMEMBER – one interval is equal to one rest phase and one exercise phase.
8. The controller will display “PRESS START”. Press [START] to begin your workout.
• The speed may be changed at any time during the workout by pressing the
[Speed: +] key to increase the speed, or the [Speed: -] key to decrease the
speed. Or, use the numeric keypad to enter the desired speed. Remember –
any speed changes will only affect the interval stage that you are in, rest or
exercise, and any subsequent rest or exercise stages, not both.
• The incline may be changed at any time during the workout by pressing the
[Incline: UP] key to increase the incline, or by pressing the [Incline: DOWN] key
to decrease the incline. Any incline changes will only affect the rest or exercise
stage that you are in, and any subsequent rest or exercise stages, not both.