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21
www.spirittness.com
HIIT PROGRAM
The HIIT, or High Intensity Interval Training, program takes advantage of the latest trend in tness.
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. Press the HIIT button then Enter. The Message Window will ask you to enter your Age. You may enter your Age,
using the Up and Down buttons or the numeric button pad, then press the Enter button 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 buttons or
the numeric button pad 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. Next is entering the Interval time. The Message Window shows: Sprint :30 | Rest :30. The Sprint time will be
blinking. You may use the + - buttons to adjust the Sprint time from 30 to 60 seconds then press Enter. The time
for the Rest period will blink and you can adjust the time using the + - buttons and press Enter. The Message
Window will display the total program time.
5. The Message Window now displays SPRINT SPD 6.0 MPH. Use the Up and Down buttons to adjust the sprint
speed you desire and press enter.
6. The Message Window now displays REST SPEED 3.0 MPH. Use the Up and Down buttons to adjust the rest
speed you desire and press enter.
7. You may now press Start to begin the HIIT program. The program starts with a 3-minute warm-up period with the
speed set to 50% of the sprint speed selected previously. You can manually adjust the speed during warm-up if
you wish.
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