Below are some suggestions that may help you incorporate the Interval mode into your workout:
•If you are starting an exercise program, the Interval mode option can help you increase your workload gradually. For example, in the beginning, you may simply want to specify the same speed for both Work and Rest intervals. Then, to increase your effort level, change to a higher speed for your Work interval.
•If you are training with the goal of maintaining a constant pace when on level ground or grade, specify the same speed for both Work and Rest intervals. Then, gradually increase the incline during the Work interval until you can maintain a constant pace.
To use the interval course, follow the steps in Working Out on Your M9.20/s
Treadmill. At the “SELECT COURSE” prompt, use the 
keys to display “INTV,” and press ENTER.
To set the interval for the course, take the following steps:
1.When you see “ENTER REST SPEED & INCLINE” scroll across the display, stand on the running belt with one hand on the handrail, prepared to start walking. With your other hand, press the SPEED 
key until you reach a comfortable rest speed, either running or walking. Press the INCLINE 
or 
key to specify an appropriate incline. When the desired speed and incline are displayed, simply continue working
Once you reach your desired rest speed and incline, the treadmill returns to it at the beginning of each rest interval, until you change the speed or incline, or end your workout.
2.When “ENTER WORK SPEED & INCLINE” scrolls across the display, specify your work speed (up to 9 mph). With one hand on the handrail, use
the other hand to press the SPEED 
keys until the desired work speed is shown. Use the INCLINE 
or 
key to set the incline. When you are comfortable with the rest and work speeds and inclines, you can let go of the handrail.
Each rest and work interval lasts 60 seconds. The display automatically counts down to the next interval. When the count reaches 30 seconds, the display changes and gives information about distance travelled, time elapsed, speed, calories burned, and percent of incline.
When the treadmill changes intervals, it informs you by scrolling “GOING TO REST SPEED” or “GOING TO WORK SPEED” across the display.
Using the interval course mode, you can cool down before ending your workout by pressing STOP twice in quick succession. The treadmill enters Manual Mode, letting you specify the speed of your
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