NAUTILUS
®
CHANGING THE GAME IN HEALTH AND FITNESS
®
28
HR Interval Program
The HR Interval program allows the user to defi ne an exercise Target HR, time at exercise Target HR, rest
Target HR, time at rest Target HR and total exercise time. This program will change the intensity level by
increasing or decreasing the speed or incline to keep the user in their defi ned Target HR zones.
To use the HR Interval Program:
1. Press the MORE WORKOUTS key. Then use the Speed or Incline UP or DOWN keys to scroll through the
program options. When the console displays HR INTERVALS, press [ENTER] to accept.
2. The console will then display ENTER WEIGHT – LBS (or ENTER WEIGHT – KG if in Metric mode). Enter
your weight using the numeric keypad and press (ENTER). Or, press [ENTER] to accept the default value.
3. The console will display ENTER AGE 10 -99.” Enter your age using the numeric keypad. Or, press
[ENTER] to accept the default value of 40 years old.
4. The console will then display ENTER WORK TARGET HR. Enter the desired Target HR using the numeric
keypad and press (ENTER). Or, press [ENTER] to accept the default value.
5. The console will display WORK TARGET HR. A suggested target heart rate will be displayed, based on
your age. Press [ENTER] to accept the calculated target heart rate, or enter a different target heart rate
using the numeric keypad and then press [ENTER].
Or, press [ENTER] to accept the default value.
• The target heart rate selected by the console is based on age, and is equal to 80% of your maximum
heart rate which is calculated by the following equation: Max HR = 215 – (.75 * Age). Target HR = Max
HR * .8. If desired, change the target heart rate at this point by using the numeric keypad to enter the
new target heart rate, and then press [ENTER].
• Change to a new target heart rate that is between 100 and 180 beats per minute at any time during a
workout by using the numeric keypad to enter the new target heart rate, and then pressing [ENTER].
6. The console will display ENTER WORK TIME. This is the amount of time you want to exercise in the work
target heart rate zone. Entire desired work time using the numeric keypad and press (ENTER). Or, press
(ENTER) to accept the default value.
7. The console will then display REST TARGET HR. A suggested target heart rate will be displayed, based
on your age. Press (ENTER) to accept the calculated target heart rate, or enter a different target heart
rate using the numeric keypad and then press (ENTER). Or, press (ENTER) to accept the default value.
MORE WORKOUTS
MORE WORKOUTS: HR INTERVAL PROGRAM
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