Customer Service 1-888-707-1880
Dyaco Canada Inc. 2020
Email: [email protected]
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HIIT PROGRAM
The HIIT, or High Intensity Interval Training, program takes advantage of the latest trend in fitness.
During the program you will perform short bursts of high intensity sprinting followed by short rest
periods. HIIT is a fully customizable interval training program. You can enter the number of intervals,
time of each interval Sprint and Rest periods and the work intensity of the levels.
1. Using the Program button select the HIIT program then press Enter. The Dot Matrix Message
Center will ask you to enter your Age. You may enter your Age, using the Up and Down keys,
then press the Enter key to accept the new number and proceed on to the next screen.
2. You are now asked to enter your Weight. You may adjust the Weight number using the Up and
Down keys then press Enter to continue.
3. Next you are asked for the number of intervals you want to do. The default is 10 and the range
available is 3 to 15. One interval equals 1 Sprint and 1 Rest segment.
4. Now you are asked to adjust the Sprint Level. This is the resistance level you will experience
during the Sprint segments of the program. Adjust the level and then press Enter.
5. Now you are asked to adjust the Rest Level. This is the resistance level you will experience
during the Rest segments of the program. Adjust the level and then press Enter.
6. Next is entering the Interval time. The Dot Matrix Message Center shows: Sprint Time:30 and
Rest Time:30. The Sprint time will be blinking. You may use the up and down keys to adjust the
Sprint time from 20 to 60 seconds then press Enter. The time for the Rest period will blink and
you can adjust the time using the up and down keys and press Enter.
7. The LED Data Display Window will now display the total time for the HIIT workout; now press
Start to begin. There is a 3-minute warm-up period before the first Sprint begins. The resistance
level during warm-up is set to 5 but can be adjusted manually.
8. The Dot Matrix Message Center display in the HIIT program is a speed indication display, not a
power or resistance display. During the Sprint the Dot Matrix Message Center display will show
a blinking LED at the first Sprint segment. That is the target speed LED and indicates 90 pedal
rpm. As you pedal faster the lights below the target speed LED light up the faster you go. When
you exceed 90 rpm the target LED will move up showing you are past the target speed. You
should maintain at least 90 rpm throughout the Sprint segments. The rest segments of the HIIT
program are set to resistance level 5 and you can pedal at any speed you choose as your heart
rate recovers. You can manually adjust the resistance
levels during the Sprint and Rest segments.
9. At the end of the last Sprint there is a 2-minute cool-down
period. You can bypass this by pressing the Stop key and
the workout summary will be displayed.
