Program: weight loss, Program: intervals, Intervals program segments – Horizon Fitness T95 User Manual
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INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE YOU
BEGIN
TREADMILL OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING &
MAINTENANCE
LIMITED WARRANTY
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 10
difficulty levels to choose from.
WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)
WARM-UP
1
2
5
SEGMENTS ARE REPEA
TED UNTIL SELECTED TIME IS REACHED
COOL-DOWN
Level 1
Elevation
0.0
0.5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
0.5
0.0
Speed
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
Elevation
0.0
0.5
1.5
1.5
1.0
0.5
1.0
0.5
1.0
1.5
0.5
0.0
Speed
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
Elevation
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
Speed
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
Elevation
0.5
1.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
1.0
0.5
Speed
1.8
2.6
3.5
4.5
4.5
5.0
5.5
5.0
4.5
4.5
3.4
2.3
Level 5
Elevation
1.5
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
Speed
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
Elevation
1.5
1.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
1.5
1.0
Speed
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
Elevation
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
Speed
2.5
3.8
5.0
5.5
6.0
6.5
7.5
6.5
6.0
5.5
4.5
3.0
Level
Elevation
1.5
2.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
2.0
1.5
Speed
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 9
Elevation
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
Speed
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
Elevation
2.0
2.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
2.5
2.0
Speed
3.3
4.9
6.5
7.0
7.5
8.0
8.5
8.5
7.5
7.0
5.6
3.8
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
PROGRAM: WEIGHT LOSS
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
INTERVALS PROGRAM SEGMENTS
(peak segments last 30 seconds, valley segments last 90 seconds)
MPH
WARM-UP
1
2
SEGMENTS ARE REPEA
TED UNTIL SELECTED
TIME IS REACHED
COOL DOWN
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
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 9
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 5:00 minutes each and are included in program times)
PROGRAM: INTERVALS
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR