Treadmill User Manual

NAUTILUS

INTERVAL TRAINING

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

™

Interval Training Program Set Up

1. Press the ENTER Key, to enter program menu.

2. Enter your weight using the SPEED UP/DOWN Keys and press the ENTER Key

to conﬁrm.

3. Press the SPEED UP/DOWN Keys 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

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 and press the ENTER Key to conﬁrm.

6. “PRESS START TO BEGIN” will scroll across matrix display and 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 (P6), or

speed (P5), for that interval. The ﬂashing column shows your current interval.

INTERVAL TRAINING PROGRAMS

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.

Interval Training Workouts

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