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The Interval program takes you through high levels of intensity followed by periods of low intensity. This
program increases your endurance by depleting your oxygen level followed by periods of recovery to replenish
oxygen. Your cardio vascular system gets programmed to use oxygen more efficiently this way. To start the
Interval program follow the instructions below or just press the Interval button then the Enter button and
follow the directions in the message window.
1. Press the Interval key then press the Enter key.
2. The message window will ask you to enter your Age. You may enter your Age, using the Up and Down
keys or the numeric key pad, then press the Enter key to accept the new number and proceed on to the
next screen.
3. You are now asked to enter your Weight. You may adjust the Weight number using the Up and Down
keys or the numeric key pad, then press enter to continue.
4. Next is Time. You may adjust the Time and press enter to continue.
5. Now you are asked to adjust the Max Level. This is the peak exertion level you will experience during the
program. The factory setting is level seven. Adjust the level and then press enter.
6. Now you are finished editing the settings and can begin your workout by pressing the Start key. You can
also go back and modify your settings by pressing the Enter key. NOTE: At any time during the editing of
Data you can press the Stop key to go back one level, or screen.
7. If you want to increase or decrease the workload at any time during the program press the Up or Down
key. This will only affect the workload for the present position in the profile. When the profile changes
to the next column it will return to the preset work level.
8. During the Interval program you will be able to scroll through the data in the message window by
pressing the Enter key.
9. When the program ends you may press Start to begin the same program again or Stop to exit the
program or you can save the program you just completed as a custom user program by pressing a User
key and following the instructions in the message window.
Custom User Defined Programs
There are two customizable User programs that allow you to build and save your own workout. The two
programs, User 1 and User 2, operate exactly the same way so there is no reason to describe them separately.
You can build your own custom program by following the instructions below or you can save any other preset
program you complete as a custom program. Both programs allow you to further personalize it by adding your
name.
1. Press the User 1 or User 2 key. The message window will show a welcome message. If you had
previously saved a program the message will contain your name. Then press the Enter key to begin
programming.
2. When you press enter, the message window will show “Name – A”, if there is no name saved. If the
name “David” had been previously saved the message window will show “Name – David” and the D will
be blinking. If there is a name saved you can change it or you may press the Stop key to keep the name
and continue to the next step. If you want to enter a name use the Up and/or the Down key to change
the first letter then press Enter to save the first letter and continue to the next letter. When you have
finished entering the name press the Stop key to save the name and continue to the next step.
3. The message window will ask you to enter your Age. You may enter your Age, using the Up and Down
keys or the numeric key pad, then press the Enter key to accept the new number and proceed on to the
next screen.
4. You are now asked to enter your Weight. You may adjust the Weight number using the Up and Down
keys or the numeric key pad, then press enter to continue.
5. Next is Time. You may adjust the Time and press enter to continue.
6. Now the first column will be blinking and you are asked to adjust the level for the first segment of the
workout. When you finish adjusting the first segment, or if you don’t want to change, then press enter
to continue to the next segment.
7. The next segment will show the same level as the previously adjusted segment. Repeat the same
process as the last segment then press enter. Continue this process until all twenty segments have been
set.
8. The message window will then tell you to press enter to save the program. After saving the program the
message window says “New program saved” then will give you the option to Start or modify the
program. Pressing Stop will exit to the start up screen.
