Nautilus EV7.18 User Manual

Page 16

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C HA NG I N G T H E G A M E I N H EA LT H A N D F I T N E S S

14

The Speed Intervals Program

This is a great workout for runners wanting to

increase their speed. The Speed Intervals Program
is an interval workout containing 8 alternating rest
intervals with 7 work intervals. An interval cycle

consists of a work phase and a recovery phase. You

may scale the recovery intensity level and the work
intensity level independently, which will be saved for
the remainder of the workout.

For example, if you decrease the intensity level
during a recovery phase then subsequent recovery
phases will be the same intensity level. However, the
intensity level in the work phase remains unchanged.

To change the intensity level of the work phase, you

must change the intensity level during an work
phase. The two phases are independent of each other
in regard to intensity levels. The relative intensity
level is indicated on the profi le and any changes to
the intensity level will not change the look of the
remaining profi le.

To use the Speed Intervals Program:

1. Press the PROGRAM Key to enter the program

selection menu. Use the UP/DOWN LEVEL Keys to
advance to the SPEED INTERVALS Program.

2. Press the ENTER Key to confi rm selection.

3. Enter your weight using the UP/DOWN LEVEL Keys

and press ENTER to confi rm.

• Your weight is used to calculate the number

of calories burned during each minute of
exercise and the total number of calories
burned during the exercise session.

4. Enter your Work Level using the UP/DOWN

LEVEL Keys. This will be the more diffi cult
interval of the program.

5. Enter your Rest Level using the UP/DOWN

LEVEL Keys. This will be the easier, recovery
interval of the program.

6. Enter your desired workout time using the UP/

DOWN LEVEL Keys and press the ENTER Key to
confi rm and begin workout.

The intensity level may be changed at any time during

the workout by pressing the UP and DOWN LEVEL
Keys as desired. Any changes to the intensity level
will be displayed in the current fl ashing column. The
new intensity level will continue throughout the rest
of the workout until changed using the Level keys.

PROGRAMMING YOUR WORKOUTS

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