Nautilus E916, EV916 User Manual

Be Strong.

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CHANGING THE GAME IN HEALTH AND FITNESS

Model EV916 / E916

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NAUTILUS

®

Model EV916

Model E9

16

Commercial Series Ellipticals

Owner’s Manual

CHANGING THE GAME IN HEALTH AND FITNESS

INTRODUCTION

Thank you for purchasing the Nautilus® Commercial Series EV916 or E916 Ellipticals. For more than 30 years Nautilus has been producing the world’s ﬁ nest ﬁ tness equipment used in health clubs and homes around the globe. We hope this product exceeds your expectations and is a valuable tool for your facility.

Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus elliptical. Doing so will help to insure that your users get the most out of your elliptical, enjoying safe and effective workouts ahead.

Nautilus World Headquarters 16400 SE Nautilus Drive Vancouver, WA 98683

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1-800-NAUTILUS nautilus.com

TABLE OF CONTENTS:

Safety Requirements > > > > > > > > > > 1 Getting Started > > > > > > > > > > > > > 2 Guidelines for Getting On and Off the

Elliptical > > > > > > > > > > > > > > > > > 3 Understanding the Display and Controls 4

Elliptical Display Deﬁ nitions > > > > > 4 Elliptical Display Functions> > > > > > 4 Elliptical Key Functions> > > > > > > > 6

Workout Program Overview > > > > > > 7

Workout Program Keypad > > > > > > 7 Quick Start Program > > > > > > > > > 8 Manual Program > > > > > > > > > > > 8 Fat Burner Program > > > > > > > > > 9 Calorie Burner Program > > > > > > >10 Intervals Program > > > > > > > > > >11

Model EV9

Workout Program Options > > > > > > >20 Heart Rate Monitoring > > > > > > > > >22

Heart Rate Priority > > > > > > > > > > >23 Exercise & Fitness Guidelines > > > > >24

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Heart Rate Zone Trainer Program > >12 More Workouts> > > > > > > > > > > >14

Nautilus Fit Test Program > > > > >14 Custom Intervals Program> > > > >18 Random Play Program> > > > > > >18 HR Intervals Program > > > > > > >19

Telemetry Heart Rate> > > > > > > > >22 Maintaining the Transmitter Belt > > 22 Contact Heart Rate > > > > > > > > > >22

Starting a Fitness Program> > > > > > 24 Components of Fitness > > > > > > > >25

Model E916

Nutrition> > > > > > > > > > > > > > > > 26 Determining Workout Intensity Levels 27

Console Codes > > > > > > > > > > > > >31

Default and Custom Codes> > > > > >31 Machine Status Codes > > > > > > > >32 Diagnostic Codes> > > > > > > > > > >33 Conﬁ guration Codes > > > > > > > > >34

Maintenance > > > > > > > > > > > > > >35

Checking the Battery Charger > > > >36 Recharging the Battery Backup > > >37 Battery Disposal > > > > > > > > > > >37

Warranty Information > > > > > > > > > >38 Contacting Nautilus > > > > > > > > > > >39

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SAFETY REQUIREMENTS: SAVE THESE INSTRUCTIONS!

WHEN USING ELECTRICAL EQUIPMENT, ALWAYS FOLLOW THESE BASIC PRECAUTIONS:

IMPORTANT SAFETY INSTRUCTIONS

The following deﬁ nitions apply to the words”Danger” and”Warning” found throughout this manual:

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DANGER



WARNING

Used to call attention to IMMEDIATE hazards which, if not avoided, will result in immediate, serious personal injury or loss of life.

Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life.

READ ALL INSTRUCTIONS BEFORE USING

THE MACHINE.

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DANGER

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WARNING

Read this manual in full before operating the elliptical. Failure to follow these guidelines can produce a serious or possibly fatal electrical shock hazard or other serious injury. Consult a qualiﬁ ed electrician as required.

1. The external power supply should always be unplugged from the AC wall outlet before removing or installing parts. Never make adjustments or repairs while an exercise program is in progress.

2. Close supervision is necessary whenever the machine is used by or near children, invalids, or disabled persons.

To reduce the risk of electrical shock, always unplug

the external power supply from the electrical outlet before cleaning, maintaining, or repairing.

To reduce the risk of burns, electric shock, or injury

to persons:

6. To avoid potential safety and electrical problems, replace with manufacturer’s speciﬁ ed parts only.

7. Connect the external power supply to a properly grounded AC wall outlet. Keep all cords away from heated surfaces. To disconnect the external power supply, remove the plug from the AC wall outlet.

8. Do not let liquid enter the console. If it does, the console must be inspected and tested for safety by an approved technician before it can be used again.

9. Never drop or insert any object into any opening on the machine. Keep the area underneath and around the machine clear.

10. Do not operate where aerosol (spray) products are being used.

11. Always wear insulated gloves when handling batteries.

12. Do not crush, incinerate, or dismantle the battery. The electrolyte contains sulfuric acid, which can cause serious damage to eyes and skin. Should this occur, ﬂ ush profusely with water and seek medical attention.

The safety level provided by the design of this equipment can only be maintained when the equipment is regularly examined for damage and wear. Inoperable components should be replaced immediately or

the equipment be put out of use until it is repaired. Failure to follow the guidelines may compromise the effectiveness of the exercise

experience, expose you (and possibly others) to injury, and reduce

the longevity of the machine. Follow all training instructions listed in the manual and/or on the machine. Physical injury may result from

incorrect or excessive training.

Failure to follow the conditions set forth below shall limit, to the extent allowed by law, Nautilus, Inc. responsibility for the safety, reliability, and performance of this equipment.

3. Keep your hands away from all moving parts and keep your feet on the pedals while exercising. Do not operate the machine with the side covers removed, or outdoors.

4. Use this machine only for its intended use as described in this Manual. Do not use parts, attachments, or accessories other than those provided by Nautilus Inc.

5. Do not use the external power supply if it has a damaged cord or plug, it is not working properly, if it has been dropped or damaged, or dropped in water. Contact our Technical Service Department to arrange for the return of damaged parts.

• The operator manual must be read in full by each owner and trainer before the product is ﬁ rst used. Each user must be instructed in the proper use of the elliptical and its accessories.

• The equipment must be used in accordance with the instructions for use.

®

• Only Nautilus carry out assembly operations, extensions, readjustments, modiﬁ cations, or repairs.

• For further information or instruction on use, maintenance or speciﬁ cations, please contact your Authorized Nautilus Dealer or Service Technician.

-trained or Nautilus®-authorized personnel should

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Fitness

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CHANGING THE GAME IN HEALTH AND FITNESS

SAFE OPERATION

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WARNING

THESE GUIDELINES ARE DIRECTED TO YOU, AS THE OWNER OF THE MACHINE. YOU SHOULD INSIST THAT ALL USERS FOLLOW THE SAME GUIDELINES.

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WARNING!

Do not begin an exercise program without ﬁ rst consulting a physician.

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WARNING!

If at any time during your workout you feel chest pain, experience severe muscular discomfort, feel faint, or are short of breath, stop exercising immediately. If the condition persists, you should consult your medical doctor immediately.

General Guidelines For Safe Operation

1. Obtain a complete physical examination from your medical doctor and enlist a health/ﬁ tness professional’s aid in developing an exercise program suitable for your current health status.

2. When working out for the ﬁ rst time, use the MANUAL exercise program at the lower levels until you feel comfortable and capable of higher workloads.

3. The intensity and duration of your exercise program should always be subject to how you feel. Never permit peer pressure to override your personal judgment while exercising.

4. Overweight or severely deconditioned individuals should be particularly cautious when using the machine for the ﬁ rst time. Even though such individuals may not have histories of serious physical problems, they may perceive the exercise to be far less intense than it really is, resulting in the possibility of overexertion or injury.

5. Although all equipment manufactured by Nautilus, Inc. has been thoroughly inspected by the manufacturing facility prior to shipment, proper installation and regular maintenance are required to ensure safety. Maintenance is the sole responsibility of the owner.

Moving Your Machine

This machine is heavy and requires two people to safely move from one location

to another. To move, have two people lift up the front end of the machine until the transport wheels are in contact with the ground. The machine can now be rolled on the transport wheels. Note: The transport wheels are intended for indoor use only and should never be rolled on concrete or asphalt surfaces.

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WARNING!

Secure long hair and loose clothing before use.

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GETTING STARTED

Guidelines For Getting On and Off the Elliptical

Instruct each user in the following guidelines for getting on and off the elliptical.

1. Hold onto the handlebars and step up onto the pedals. Stand up straight. Begin striding slowly at a pace just fast enough to activate the console. You should see the”SELECT WORKOUT” message on the display.

2. Select the MANUAL exercise program so you can control the pace of your ﬁ rst workout and get used to the exercise motion. Press [MANUAL] and then press [ENTER].

3. The console will prompt you to enter your body weight. Enter your weight in pounds (or kilograms if the console is set to metric units). Correct entry errors by pressing [CLEAR] before you press [ENTER].

4. The console will prompt you to enter your intensity level. Enter your desired intensity level from 1 (very easy) to 20 (extremely hard). First time users may want to select a low intensity level, for example, level 3. Correct entry errors by pressing [CLEAR] before you press [ENTER].

5. The console will prompt you to enter the workout time in one-minute increments between 5 and 99 minutes. Press [1], [0], [ENTER] to exercise for ten minutes. After time is entered, the console will display”ENJOY WORKOUT” and your program will begin. If you do not start exercising within 30 seconds, the console will return to the start screen.

6. Begin striding at a comfortable, natural rate. Stand up straight and hold onto the static bars in front or the moving upper-body handles to the sides of the console. When you begin to exercise, the MANUAL program starts at the level you selected during data entry.

7. As you become comfortable with the exercise motion, press [LEVEL:] and [LEVEL:] to adjust the resistance.

8. Relax and stand up straight while exercising. Use the handlebars for balance.

9. Before stepping off the elliptical, use the static bars for balance, wait until the pedals have stopped moving, then step off.

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CHANGING THE GAME IN HEALTH AND FITNESS

UNDERSTANDING THE DISPLAY AND CONTROLS

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The elliptical display is a computerized panel used to operate

the elliptical and see all workout data and operational status. You should familiarize yourself with the operation of the elliptical and location of all keys before beginning use.

00:01

Understanding the Display and Controls

The machine’s console is a computerized panel used to operate your elliptical

trainer and to display all workout data. Take time to read through the following sections so that you can properly understand its operation and take full advantage of all of your machines workout options.

Display Deﬁ nitions and Functions

00:02

The following describes the display functions on the Commercial Series EV916

and E916 ellipticals.

00:03

Time— The selected workout time is displayed in the upper left section of the

display window. In most of the workouts, the timer will count down, in minutes and seconds, until the workout is ﬁ nished or stopped. If (0) is entered in the (MANUAL) or (HR ZONE TRAINER) workout, the timer will count up.

00:04

Interval Timer— The interval timer is displayed in the lower display, upper left corner. The interval timer counts down the remaining time within each interval.

Resistance Level— Displays the current intensity level between 1 (the easiest) and 20 (the hardest). Pressing the  key increases the workload intensity and pressing the  key decreases the workload intensity.

Heart Rate— Current heart rate is displayed next to the heart icon, in beats per minute.

Percentage of Maximum Heart Rate— An approximation of maximal heart rate is calculated based on the latest American College of Sports Medicine predictive equation as follows:

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UNDERSTANDING THE DISPLAY AND CONTROLS

higher your strides per minute, the faster you would

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WARNING!

User should consult a physician to determine an appropriate target heart rate in which to exercise in based on age, weight and physical condition. While Nautilus provides some target heart rate ranges, these are only approximations and should not be viewed as

be traveling. Monitoring this number can help you maintain a constant stride rate for the entire workout. Maintaining a constant stride rate and increasing the intensity Level will result in you doing more work and burning more calories. Or, if you increase your stride rate and maintain the same intensity Level, you will also be doing more work and burning more calories. Vary your strides per minute and/or intensity Level to provide variety in your workout.

a medical recommendation.

Max Heart Rate = 215 – (Age * .75) . Percentage

of maximum heart rate will only be shown in HRC programs.

Example: For a person 40 years of age, max HR is estimated as (215— (40 (age) * .75) = 185 .

185 beats per minute would be the approximate

maximum heart rate for a 40-year-old user. If the user works out at 140 beats per minute, then

76% (140 / 185 = 76%) will be displayed in the upper

left corner of the lower display area. This means that the 40 year old user working at 140 beats per minute is at 76% of their maximum heart rate.

(See the Heart Training programs for more information.)

Distance— Provides a cumulative total of the

equivalent distance, in miles (or kilometers if your display is set to metric units), you have traveled.

Calories— Provides a current total of the number of Calories burned during a workout. Note: this number is only an approximation as a user’s caloric expenditure will vary signiﬁ cantly based on a person’s age, gender, weight and metabolism.

Calories/Hour— Provides the rate at which calories are burned per hour at the current resistance level and stride rate.

Strides Per Minute— Provides the rate of your strides, or how fast your legs are moving. The

Stride Length (EV916 only) — the EV916 features patented dynamic variable stride length technology.

That means you can vary your stride length up to

30” in length. This is done automatically without electronic controls. As you stride faster, your stride length will get longer. Stride length tells you the length of your stride in inches (or cms if the display is set to Metric units).

Watts— During a workout, this statistic displays the power output at the current stride rate and intensity Level, displayed in watts (746 watts = 1 hp).

METs— Gives you the relative energy cost of exercise. MET stands for multiple of the resting metabolic rate. While you are sitting quietly, your body consumes oxygen at the rate of 1 MET or about 3.5 milliliters per kilogram of body mass per minute. When you exercise, your body needs more oxygen in order to function. For example, exercising at 10 METs requires ten times the resting rate of oxygen consumption, or about 35 milliliters per kilogram per minute. During a workout, the display shows the current MET level. During the workout summary, the average MET level is displayed. During your workout, keeping track of the METs will show you how hard you are working— the higher the MET level, the harder you are working.

Workout Proﬁ le— The dot-matrix area of the display shows the actual course proﬁ le of the selected exercise program. The taller the column, the higher the resistance level and/or METs for that interval. The ﬂ ashing column shows your current interval.

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CHANGING THE GAME IN HEALTH AND FITNESS

KEY FUNCTIONS

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Remote Operation ControlTM (ROCTM)

TM

The Remote Operation Control

features are located on the upper-body arms above the contact heart rate grips. The elliptical can be controlled from these keypads. The ROC

TM

keypad on the left upper-body arm includes a Quick Start key and a Display LOCK/UNLOCK key. The ROC

TM

keypad on the right upper-body arm includes the Level UP and DOWN keys. These keys work exactly the same as the keys on the console.

during the workout program.

Quick Start Key— The Quick Start Key provides an immediate start to a workout session without having to provide any user information.

Level (Intensity) UP & DOWN Keys— The exercise intensity level may be changed at any time during a workout between Level 1 (the easiest) and Level 20 (the hardest). Pressing the  key increases the workload intensity and pressing the  key decreases the workload intensity. After the ﬁ rst press of a Level key, the text line will show the target level. Further presses will increase or decrease the Level.

Stop Key— Press the STOP Key any time you want to pause the workout program for up to one minute. Press the STOP Key a second time, or press (1), and the workout statistics will be displayed, then the console will return to the”SELECT WORKOUT” prompt.

Display LOCK / UNLOCK—Statistics Key

During the exercise program, the Display LOCK / UNLOCK key is used to track workout statistics which are shown in the text line of the display window. When a workout is started, the display is in an unlocked mode and the various exercise statistics will scroll in order. Press the [DISPLAY] key once to turn off the scan feature and show the current statistic in the display window. Press the [DISPLAY] key a second time and the scan feature will turn back on to scroll through the different statistics.

When in the Display Unlock mode, the console will cycle through the following statistics in order: Distance, Calories/Hour, Stride Rate, Level, Watts, METs, Target Heart Rate.

At the completion of a workout, the statistic averages are calculated based on the accumulation of data

Numeric Keypad (0-9)— The numeric keypad is located on the right side of the console. During program setup, this keypad allows you to quickly enter requested information such as time, age, intensity Level , weight and heart rate.

• Enter— The ENTER Key conﬁ rms workout selections and stores the information used by the console to calculate workout statistics.

• Clear— During data entry, the CLEAR Key erases

information from the console memory and backs up to the previous data entry prompt. Workout Program Keypad

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WORKOUT PROGRAM OVERVIEW

The Commercial Series EV916 and E916 ellipticals have a wide variety of programming options with a

great amount of ﬂ exibility to allow anyone of any ﬁ tness level to use.

Workout Program Keypad

The workout program keypad is located to the

left of the display. There are six workout program keys, including a More Workouts key with multiple advanced program options.

While the console is in the “SELECT WORKOUT” mode, press one of the exercise program keys to preview the desired workout. After selecting the desired workout, simply follow the prompts to enter the required user data for that program.

When entering data, the user can select the standard default values by pressing [ENTER] at the display prompt without ﬁ rst typing data. This will set up the console with the following default data:

• Weight— 175 lbs.

• Workout Time— The default time in the

programmed workouts and Quick Start is 20

minutes. The Manual and HR Zone Trainer programs do not have a speciﬁ ed default time. In this program, the console timer will count up

to the maximum time of 99 minutes.

Once you have selected a program, follow the

console prompts.

• “ ENTER BODY WEIGHT”— type in your body weight in pounds (or kilograms if your console is set to metric units).

• “ ENTER LEVEL”— type in your desired intensity level. The elliptical has 20 intensity levels (1 to 20).

• “ ENTER TIME 5 - 99”— select the workout duration in one minute increments from ﬁ ve to 99.

• Intensity Level— 3

• Age (HR Zone Trainer program only) — 40 years

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CHANGING THE GAME IN HEALTH AND FITNESS

QUICK START AND MANUAL PROGRAMS

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 CALORIES BURNED 

Your weight, stride rate, and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

The Quick Start Program

Provides an immediate start, without having to enter any user information. This program uses the standard default settings to calculate calories burned during a workout session.

To use the Quick Start program:

1. Press the [QUICK START] key. A message,”ENJOY WORKOUT” is displayed, the workout begins with exercise statistics accumulating.

2. During the workout:

The intensity level may be changed at any time

during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will be displayed in the current ﬂ ashing column. The new intensity level will continue through the rest of the workout until changed using the Level keys.

3. Press [STOP] to pause the workout. Press [STOP] again to end the workout. The workout statistics

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will be displayed, and then the console will revert

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back to the”SELECT WORKOUT” message.

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The Manual Program

Allows you to control the intensity level of the elliptical during the workout, while accurately calculating exercise statistics based on your weight. The default intensity level is 3 unless changed during the data entry mode. The workout proﬁ le in the display window is divided into 30 equal intervals within the selected workout time. The proﬁ le is based on the MET level, with every 1 MET equating to one vertical bar. MET level is based on a combination of intensity level and stride rate.

To use the Manual program:

1. Press the [MANUAL] key. The message,”MANUAL WORKOUT” will be displayed in the text line and the workout proﬁ le displayed in the lower display.

2. The console 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.

3. The console will display”ENTER LEVEL 1 - 20”. Enter the desired intensity level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

4. Next, the console will display”ENTER TIME 5 – 99”. Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time.

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If you press [0], then the timer will count-up from

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0:00 to the maximum time of 99:00.

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5. The console will display”ENJOY WORKOUT” and

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the timer will begin.

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The intensity level may be changed at any time

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during the workout by pressing the [Level: UP] key

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to increase the resistance, or the [Level: DOWN]

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key to decrease the resistance. Any changes to

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FAT BURNER PROGRAM

the intensity level will be displayed in the current ﬂ ashing column. The new intensity level will continue through the rest of the workout until changed using the Level keys.

6. Press [STOP] to end the workout. The workout statistics will be displayed, and then the console will revert back to the”SELECT WORKOUT” message.

 CALORIES BURNED 

Your weight, stride rate, and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

The Fat Burner Program

A 30 interval workout designed with moderate changes in intensity level designed to stimulate fat store assimilation for users on a weight control program. The proﬁ le in the center display indicates relative intensity. Any changes to the intensity level will not change the look of the remaining proﬁ le; however, the new intensity level will continue through the rest of the workout.

keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

4. Next, the console will display”ENTER TIME 5 – 99”. Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time.

5. The console will display”ENJOY WORKOUT” and the timer will begin.

The intensity level may be changed at any time

during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will be displayed in the current ﬂ ashing column. The new intensity level will continue through the rest of the workout until changed using the Level keys.

6. Press [STOP] to end the workout. The workout statistics will be displayed, and then the console will revert back to the”SELECT WORKOUT” message.

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To use the Fat Burner program:

1. Press the [FAT BURNER] key. The message,”FAT BURNER”, will be displayed on the text line with the workout proﬁ le displayed in the lower display.

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2. The console will display”ENTER WEIGHT - LBS”

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(or”ENTER WEIGHT - KG” if in Metric mode).

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Enter your weight using the numeric keypad and

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press [ENTER]. Or, press [ENTER] to accept the

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default value.

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3. The console will display”ENTER LEVEL 1 - 20”.

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Enter the desired intensity level using the numeric

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CHANGING THE GAME IN HEALTH AND FITNESS

CALORIE BURNER PROGRAM

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The Calorie Burner Program

A 30 interval workout designed for users wanting to increase their aerobic capacity. The changes of the intensity in the program are greater than the changes in the Fat Burner program, and are designed speciﬁ cally to tax the cardiorespiratory system. The proﬁ le in the center display indicates relative intensity. Any changes to the intensity level will not change the look of the remaining proﬁ le; however, the new intensity level will continue through the rest of the workout.

To use the Calorie Burner program:

1. Press the [CALORIE BURNER] key. The message,”CALORIE BURNER”, will be displayed on the text line with the workout proﬁ le displayed in the lower display.

ﬂ ashing column. The new intensity level will continue through the rest of the workout until changed using the Level keys.

6. Press [STOP] to end the workout. The workout statistics will be displayed, and then the console will revert back to the”SELECT WORKOUT” message.

 CALORIES BURNED 

Your weight, stride rate, and intensity level are used to calculate the number of calories burned for each minute of exercise and the total number of calories burned for the exercise session.

The Intervals Program

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10

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2. The console 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.

3. The console will display”ENTER LEVEL 1 - 20”. Enter the desired intensity level using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.

4. Next, the console will display”ENTER TIME 5 – 99”. Enter the desired time and press [ENTER]. Or,

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press [ENTER] to select the default time.

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5. The console will display”ENJOY WORKOUT” and

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the timer will begin.

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The intensity level may be changed at any time

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during the workout by pressing the [Level: UP] key

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to increase the resistance, or the [Level: DOWN]

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key to decrease the resistance. Any changes to

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the intensity level will be displayed in the current

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An interval workout containing 8 alternating rest intervals with 7 exercise intervals. An interval cycle consists of a work phase and a rest phase. You may scale the rest intensity level and the work intensity level independently - which will be saved for the remainder of the workout.

To use the Intervals program:

1. Press the [INTERVALS] key. The message,”INTERVALS”, will be displayed on the text line with the workout proﬁ le displayed in the lower display.

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2. The console will display”ENTER WEIGHT - LBS”

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3. The console will display”ENTER WORK LEVEL”.

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(or”ENTER WEIGHT - KG” if in Metric mode).

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Enter your weight using the numeric keypad and

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press [ENTER]. Or, press [ENTER] to accept the

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default value.

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Enter the desired work intensity level using the

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numeric keypad and press [ENTER]. Or, press

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[ENTER] to accept the default value.

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INTERVALS PROGRAM

4. The console will display”ENTER REST LEVEL”. Enter the desired rest intensity level using the numeric keypad and press (ENTER). Or, press (ENTER) to accept the default value.

5. Next, the console will display”ENTER TIME 5 – 99”. Enter the desired time and press [ENTER]. Or, press [ENTER] to select the default time.

 INTENSITY CONTROL 

The intensity level may be changed at any time

during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will only change the level in the current rest or work phase.

6. The console will display”ENJOY WORKOUT” and the timer will begin.

The intensity level may be changed at any time

during the workout by pressing the [Level: UP] key to increase the resistance, or the [Level: DOWN] key to decrease the resistance. Any changes to the intensity level will only change the level in the current rest or work phase.

To change the intensity level of the work phase,

you must change the intensity level during a work phase. To change the intensity level of the rest phase, you must change the intensity level during a rest phase. Changing the intensity level will not change the look of the remaining proﬁ le; however, the new intensity level will continue through the rest of the workout.

7. Press [STOP] to end the workout. The workout statistics will be displayed, and then the console will revert back to the”SELECT WORKOUT” message.

To change the intensity level of the work phase,

you must change the intensity level during a work phase. To change the intensity level of the rest phase, you must change the intensity level during a rest phase. Changing the intensity level will not change the look of the remaining proﬁ le; however, the new intensity level will continue through the rest of the workout.

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