Changing the Interval Course Profile

Interval training provides numerous benefits. Since interval training segments the workout into smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies have shown that it is a more efficient method for achieving aerobic benefits—you start seeing improved cardiovascular fitness much sooner with less effort. Studies also show that people who interval train are more likely to stick with their fitness program.

The interval course on the M9.21i or M9.21si treadmill lets you set the course intervals according to your training regimen. It alternates between 60 seconds of “Rest” and 60 seconds of “Work.” During the Rest interval, you can walk or jog slowly; during the Work interval, you can stride quickly or run. You set the speed and incline for the first rest and work interval and the software takes over from there, repeating the intervals throughout the course until you press the STOP key.

At any point during the workout, you can change the speed and incline of the current interval. For example, if 8 mph is a little faster than you prefer during a Work interval, simply use the SPEED ▼ key to reduce speed. The software remembers the new speed for the next Work interval.

If you have purchased the Precor Heart Rate Option and installed the heart rate receiver, you can monitor your workout using the Smart Rate and HEART RATE displays.

Note: If you pause your workout during an Interval mode, you must reset the speed of the mode you were in when you paused your workout. For example, if you paused your workout during the Rest interval, you must reset the speed for that interval. In this example, you would not need to reset the speed for the Work interval since it is stilled stored in memory.

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 and incline for both Work and Rest intervals. Then, to increase your effort level, change to a higher speed and/or incline 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 M9.21i or M9.21si 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 out—you do not need to press ENTER.

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 10 mph). With one hand on the handrail, use the other hand to press the SPEED ▼ or ▲ 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 cool-down period.

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