Treadmill User Manual

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NAUTILUS

INTERVAL PROGRAMS

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 conﬁ rm.

3. Press the SPEED UP/DOWN Keys to select

the desired program and press ENTER to

conﬁ rm 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 ﬁ nd a

level that you are comfortable with. Press the

SPEED UP/DOWN Keys or the numeric keypad

to select the desired max speed and press

ENTER to conﬁ rm 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 conﬁ rm.

6. PRESS START will be shown and the upcoming

speed and grade will be shown in their respective

displays. Press the QUICK 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 proﬁ le of the selected exercise program. The

taller the column, the higher the incline, or speed

for Speed Intervals program, for that interval. The

ﬂ ashing column shows your current interval.

INTERVAL TRAINING PROGRAMS

Interval Training Programs —

Below is an outline of the various programs available.

Speed Intervals

Provides a ﬂ at running course with progressively faster speed intervals. Offers 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 ﬁ tness enthusiasts, or anyone looking for a challenge.

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