Treadmill User Manual

ManualsBrandsNautilus ManualsTreadmillT7.16

NAUTILUS

HRC PROGRAMS

Interval Heart Rate Control Speed Program

This interval program adjusts the speed faster or slower to raise and lower your heart rate in the time intervals

and heart rates you determine. The default heart rate values are 65% of maximum heart rate for the “Rest

Interval” and 80% of your maximum heart rate for your “Work Interval”. Your maximum heart rate is an

approximation and is determined by subtracting your age from 220.

Example:

INTERVAL HR SPD PROGRAM

User is

40 years

of age

220 – 40 = 180

(180 beats per minute

would be the approximate

maximum heart rate for a

40 year old user)

180 x 65% = 117

(117 beats per minute would

be the default target heart rate

for a 40 year old user in the

Rest Intervals of this program)

180 x 80% = 144

(144 beats per minute would be

the default target heart rate for

a 40 year old user in the Work

Intervals of this program)

Speed Program Set Up

1. Press the ENTER Key while in Standby Mode.

2. Enter your body 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

INTERVAL HR SPD program and press the ENTER

Key to conﬁ rm.

4. You will be prompted to enter in your age.

Enter your age using the SPEED UP/DOWN

Keys or the numeric keypad and press the

ENTER Key to conﬁ rm.

5. You will be prompted to enter in a Rest target

heart rate. 65% of your maximum heart rate will

be shown. You can accept this number by pressing

the ENTER Key or you can adjust this number up

or down using the SPEED UP/DOWN Keys or the

numeric keypad and pressing ENTER to conﬁ rm.

6. You will be prompted to enter in a Work target

heart rate. 80% of your maximum heart rate will

be shown. You can accept this number by pressing

the ENTER Key or you can adjust this number up

or down using the SPEED UP/DOWN Keys or the

numeric keypad and pressing ENTER to conﬁ rm.

7. You will be prompted to enter in a Work time. A

2:00 default time will be shown. This is the interval

time that you will be kept at your Work Heart Rate.

You can accept this number by pressing the ENTER

Key or you can adjust this number up or down

using the SPEED UP/DOWN Keys and pressing

ENTER to conﬁ rm. Work Time can be adjusted in

30 second increments.

8. You will 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. A 30:00 default time will

be shown. This is the total workout time that the

HRC Interval program will run. You can accept this

number by pressing the ENTER Key or you can

adjust this number up or down using the SPEED

UP/DOWN or INCLINE UP/DOWN keys or the

numeric keypad and pressing ENTER to conﬁ rm.

9. PRESS START will be shown and the upcoming

speed and incline will be shown in their respective

displays. Press QUICK START key to begin.

The time will countdown from your preset

workout time.

After each Rest and Work Interval, the program

stores the Speed at the end of the Rest and Work

interval portion. Then when the workout moves to the

next interval, the program will automatically change

your speed to the previously saved value for that

T7_16-18_OM.indd 23 11/12/04 3:31:44 PM