Precor M9.20, M9.20s Working Out on Your M9.20/s Treadmill

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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 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 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 cool-down period.