Nautilus EV7.18 User Manual download pdf (Page 19)

NAUTILUS

HEART RATE INTERVALS

PROGRAMMING YOUR WORKOUTS

Heart Rate Intervals Program

This Heart Rate Control Program allows you to

completely customize your workout and determine

your interval workout intensity based on your heart

rate. You also have the ability to customize your

“Work” and “Rest” intervals times using this program.

To use the Heart Rate Intervals Program:

1. Press the PROGRAM Key to enter the program

selection menu. Use the UP/DOWN LEVEL Keys to

advance to the HEART RATE 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 age using the UP/DOWN LEVEL Keys.

Press the ENTER Key to conﬁ rm.

5. A default “Work” Heart Rate will be displayed.

This value will be 80% of your predicted maximum

heart rate (220 – Age X 80%). Press the ENTER

Key to accept this target or adjust higher or lower

using the UP/DOWN LEVEL Keys.

6. Enter your “Work” Time using the UP/DOWN

LEVEL Keys. This will determine how much time is

spent in the more difﬁ cult Work Interval.

7. A default “Rest” Heart Rate will be displayed. This

value will be 65% of your predicted maximum heart

rate (220 – Age X 65%). Press the ENTER Key to

accept this target or adjust higher or lower using

the UP/DOWN LEVEL Keys.

8. Enter your “Rest” time using the UP/DOWN

LEVEL Keys. This will be the easier, recovery

interval of the program.

9. Enter your total workout time using the

UP/DOWN LEVEL Keys. Press the ENTER Key

to begin your workout.

After the ﬁ rst Rest and Work Interval, the program

stores the resistance level and the end of each or

the Rest and Work interval portion. Then, when the

program moves to the second interval, the program

will automatically change the resistance level to

the previously saved level. This repeats until the

workout time is complete and the program moves

into the Cool Down stage.