Program information program: manual (p1), Program: intervals (p2), Program: rolling hills (p3) – Horizon Fitness RST5.6 User Manual
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INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU
BEGIN
TREADMILL
OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
&
MAINTENANCE
CONDITIONING
GUIDELINES
PROGRAM INFORMATION
PROGRAM: MANUAL (P1)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
INTERVALS PROGRAM SEGMENTS
WARM-UP
1
2
SEGMENTS ARE REPEA
TED UNTIL SELECTED TIME
IS REACHED
COOL-DOWN
Time
2:00
2:00
1:30
:30
1:30
:30
2:00
2:00
Level 1
1.0
1.5
2.0
4.0
2.0
4.0
1.5
1.0
Level 2
1.0
1.5
2.0
4.5
2.0
4.5
1.5
1.0
Level
1.3
1.9
2.5
5.0
2.5
5.0
1.9
1.3
Level
1.3
1.9
2.5
5.5
2.5
5.5
1.9
1.3
Level 5
1.5
2.3
3.0
6.0
3.0
6.0
2.3
1.5
Level 6
1.5
2.3
3.0
6.5
3.0
6.5
2.3
1.5
Level
1.8
2.6
3.5
7.0
3.5
7.0
2.6
1.8
Level
1.8
2.6
3.5
7.5
3.5
7.5
2.6
1.8
Level
2.0
3.0
4.0
8.0
4.0
8.0
3.0
2.0
Level 10
2.0
3.0
4.0
8.5
4.0
8.5
3.0
2.0
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times. Units are MPH.)
PROGRAM: INTERVALS (P2)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
Motivates with different combinations of SPEED. Time-based goal with 10 difficulty levels to choose from.
ROLLING HILLS PROGRAM SEGMENTS
WARM-UP
1
2
5
6
SEGMENTS ARE REPEA
TED UNTIL SELECTED TIME
IS REACHED
COOL-DOWN
TIME
2:00
2:00
:0
:0
:0
:0
:0
:0
:0
:0
2:00
2:00
Level 1
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
2.3
1.5
Level 2
1.3
1.9
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
2.6
1.8
Level
1.5
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
3.0
2.0
Level
1.8
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
3.4
2.3
Level 5
2.0
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
3.8
2.5
Level 6
2.3
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
4.1
2.8
Level
2.5
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
4.5
3.0
Level
2.8
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
4.9
3.3
Level
3.0
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
5.3
3.5
Level 10
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
5.6
3.8
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times. Units are MPH.)
PROGRAM: ROLLING HILLS (P3)
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
Allows ‘On The Fly’ manual SPEED and INCLINE changes. Time-based goal.