Horizon Fitness T82 O G R a M Golf Course 9 Hole, Intervals, Golf Course 9 Hole Program Segments

Page 20

INTRODUCTION IMPORTANT PRECAUTIONS

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

CONDITIONING TROUBLESHOOTING GUIDELINES & MAINTENANCE

INTERVALS 3

Program Segments (speed and incline changes)

(peak segments last 90 seconds and valley segments last 30 seconds)

 

 

2:00

2:00

 

 

 

2:00

2:00

 

 

WARM-UP

1

2

 

COOL DOWN

Level 1

SPEED

1.0

1.5

2.0

4.0

REACHEDIS

1.5

1.0

INCLINE

1.5

2.5

3.0

6.5

2.5

1.5

 

INCLINE

1.0

1.5

0.5

1.5

 

1.5

0.0

Level 2

SPEED

1.0

1.5

2.0

4.5

 

1.5

1.0

 

 

 

 

 

 

TIME

 

 

Level 3

SPEED

1.3

1.9

2.5

5.0

1.9

1.3

INCLINE

2.0

3.0

4.0

7.5

3.0

2.0

 

SELECTED

Level 4

SPEED

1.3

1.9

2.5

5.5

1.9

1.3

 

INCLINE

2.0

3.0

4.0

8.0

 

3.0

2.0

 

 

Level 5

SPEED

1.5

2.3

3.0

6.0

UNTIL

2.3

1.5

INCLINE

2.5

3.5

4.5

8.5

3.5

2.5

 

 

 

Level 6

SPEED

1.5

2.3

3.0

6.5

REPEATED

2.3

1.5

INCLINE

2.5

4.0

5.5

9.5

4.0

3.0

 

INCLINE

2.5

3.5

4.5

9.0

 

3.5

2.5

Level 7

SPEED

1.8

2.6

3.5

7.0

 

2.6

1.8

 

 

 

 

 

ARE

 

 

 

 

 

 

 

 

 

 

Level 8

SPEED

1.8

2.6

3.5

7.5

2.6

1.8

 

INCLINE

3.0

4.0

5.5

9.5

SEGMENTS

4.0

3.0

 

Level 9

SPEED

2.0

3.0

4.0

8.0

3.0

2.0

 

INCLINE

3.0

4.5

6.0

10.0

 

5.0

3.0

 

 

Level 10

SPEED

2.0

3.0

4.0

8.5

 

3.0

2.0

INCLINE

3.0

4.5

6.0

10.0

 

5.0

3.0

 

 

(warm-up and cool-down last 4:00 minutes each and are included in program times)

P R O G R A M : GOLF COURSE - 9 HOLE

Simulates various inclines and yardages for holes on a golf course, with 4 tee-off boxes and 9 holes to choose from. Distance-based goal.

GOLF COURSE 9 HOLE Program Segments

HOLE

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

TOTAL

NUMBER:

DISTANCE

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Red tee

Elevation

0.0

1.0

2.0

3.0

2.5

1.0

2.0

2.5

1.5

 

 

 

 

 

 

 

 

 

2482

9 holes

Distance

309

359

283

256

113

387

91

351

333

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

White tee

Elevation

0.0

1.0

2.0

3.0

2.5

1.0

2.0

2.5

1.5

 

 

 

 

 

 

 

 

 

2875

9 holes

Distance

331

427

330

295

129

466

97

369

431

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Blue tee

Elevation

0.0

1.0

2.0

3.0

2.5

1.0

2.0

2.5

1.5

 

 

 

 

 

 

 

 

 

3003

9 holes

Distance

345

460

337

308

142

484

97

389

441

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Black tee

Elevation

0.0

1.0

2.0

3.0

2.5

1.0

2.0

2.5

1.5

 

 

 

 

 

 

 

 

 

3250

9 holes

Distance

376

502

374

327

187

500

106

416

462

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Distance = Yards

LIMITED WARRANTY

20

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Contents Treadmill USER’S Guide Page Table of Contents T R O D U C T I O NImportant Precautions Grounding InstructionsInstructions Qualified electricianOperation Use the treadmill only as described in this manualS E M B LY UnpackingConsole Assembly Tools IncludedParts Included Mm L-wrenchS E M B LY Step Remove console from box and place out of the way Open Hardware BAGElevation Frame Leave console bolts loose until after is completed Hardware BAG 4 Contents Connect the cord to a power Next to the power cord. Flip thisYOU’RE Finished Repeat on other sideSafety KEY Before YOU BeginLocation of the Treadmill Here are just a few of the health benefits of exerciseProper Usage FoldingMoving Result in injuryTENSIONING­THE Running Belt Treadmill Operation Monitor Display Pulseheartg Ipsrate Pulse GripsSelect a Program Select a LevelSelect a Time Finishing Your WorkoutO G R a M Manual O G R a M Intervals 1Intervals 1 Program Segments Intervals 2 Program Segments Speed changesO G R a M Golf Course 9 Hole IntervalsProgram Segments speed and incline changes Golf Course 9 Hole Program SegmentsGolf Course 18 Hole Program Segments O G R a M Weight Loss 1O G R a M Golf Course 18 Hole Foothills Program Segments all segments last 30 seconds O G R a M FoothillsFoothills Program Segments O G R a M Rolling Hills O G R a M Mountain ClimbO G R a M Pacer O G R a M Custom 1Conditioning Guidelines Perceived Exertion LevelExample Target Heart Rate Zone ChartWhat is Target Heart Rate Zone? P S Stretching Stretch FirstStanding Calf Muscle Stretch Standing Quadriceps StretchP S Achieving Your Fitness Goals Keeping AN Exercise DiaryWarm UP Cool DownWeekly LOG Sheets Weekly TotalsWeekly LOG Sheets Monthly LOG Sheets Week # Distance Calories Time Monthly TotalsTroubleshooting Troubleshooting TreadmillWhen should I BE Worried about a NOISE? Common Product QuestionsTroubleshooting Heart Rate I N T E N a N C E After Each USE DailyLimited Home USE Warranty Frame LifetimeCustomer Tech Support
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