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The Speed Intervals Program
The Speed Intervals program is an interval workout containing 8 alternating rest intervals with 7
exercise intervals. An interval cycle consists of an exercise phase and a recovery phase. You
may scale the recovery speed and the exercise speed independently - which will be saved for
the remainder of the workout.
For example, if you decrease the speed during a recovery phase then subsequent recovery
phases will be the same speed. However, the speed in the exercise phase remains unchanged.
To change the speed of the exercise phase, you must change the speed during an exercise
phase. The two phases are independent of each other in regard to speed levels. The relative
intensity level is indicated on the profile and any changes to the intensity level will not change
the look of the remaining profile.
• The exercise and recovery phase speed is set by the user during data entry. The
incline is initially set at 0%, and must be changed manually by the user as
desired. During the workout, speed can be changed manually by the user with
the Speed FASTER and SLOWER keys.
To use the Speed Intervals program:
1. Press the [SPEED INTERVALS] key. A message similar to the following will be displayed:
S P E E D I N T E R V A L S
2. The controller will 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.
• Your weight is used to calculate the number of calories burned for each minute
of exercise and the total number of calories burned for the exercise session.
3. The controller will display “ENTER EXERCISE SPEED” or “ENTER WORK SPEED”. Enter
the desired speed for the exercise phase of the interval using the numeric keypad and
press [ENTER]. Or, press [ENTER] to accept the default value.
4. The controller will display “ENTER REST SPEED”. Enter the desired speed for the rest
phase of the interval using the numeric keypad and press [ENTER]. Or, press [ENTER]
to accept the default value.
5. The controller will display “ENTER TIME 5-99.” Enter the desired time and press
[ENTER]. Or, press [ENTER] to start the timer counting up from 0.
• The exercise time entered will be divided by 15, so that each stage will be 1/15
th
of the total exercise time. For example, if the user enters a 30 minute exercise
time, then each rest and exercise stage will be 2 minutes in length.