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Nautilus R628 Manual

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3. Push the Programs button.
4. Push the Left(e) or Right(f) buttons to go to the Power Training category, and push OK.
5. Push the Increase(c) or Decrease(d) buttons to select the desired Power Training workout—POWER HIIT or
CONSTANT POWER. Push OK.
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in
your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.
Use the values calculated or measured by the machine’s computer for reference purposes only. The heart
rate displayed on the console is an approximation and should be used for reference only.
POWER HIIT (interval training)
The target watts interval program consists of 7 interval periods—a 30-second work period and 90-second rest period—for
a total workout time of 14 minutes, plus a 3-minute Cool Down period at the end). The user sets the target watt values for
the work and rest periods.
1. After the POWER HIIT program is selected, the Console displays SET TARGET WATTS - HIGH. The High watts value
refers to the highest power output goal during the work period. Use the Increase(c) or Decrease(d) buttons to adjust
the HIGH target watts value for the work period, and push OK.
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Note: Holding down the button speeds up the selection scrolling of the display.
2. The Low watts value refers to the lowest power output goal during the rest period. Use the Increase(c) or Decrease(d)
buttons to set the LOW target watts value for the rest period.
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3. Push OK to start the workout. The target watts value for the interval will be displayed throughout the interval period.
The watts value of the current power output will show on the lower display.
To adjust the target watts value during the workout, use the Increase(c) or Decrease(d) buttons or the Resistance
Increase or Decrease buttons.
Note: The Resistance Level Quick buttons are disabled during the workout.
CONSTANT POWER (Time or Distance goal)
The CONSTANT POWER program lets the user set a target watts value for a set length of time or distance.
1. After the CONSTANT POWER program is selected, the Console displays SELECT GOAL TYPE.
2. Use the Increase(c) or Decrease(d) buttons to select the type of Goal (Time or Distance), and push OK.
3. Use the Increase(c) or Decrease(d) buttons to adjust the goal value, and push OK.
The default time is 30 minutes. The default distance is 10.0 miles.
Note: Holding down the button speeds up the selection scrolling of the display.
4. Use the Increase(c) or Decrease(d) buttons to adjust the Target Watts value.
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Note: Holding down the button speeds up the selection scrolling of the display.
5. Push OK to begin the goal-oriented workout. The WATTS TARGET is displayed at the top of the screen. The GOAL
value will count down as the value for percent completed increases.
To adjust the target watts value during the workout, use the Increase(c) or Decrease(d) buttons or the Resistance
Increase or Decrease buttons.
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push the Increase(c) or Decrease(d) buttons or Resistance Increase or Decrease buttons to adjust the WATTS
TARGET value.
… 35 …


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