Horizon Fitness T4, T6 manual O G R a M Weight Loss, O G R a M Peak Intervals

Page 19

P R O G R A M : WEIGHT LOSS

Challenges with various combinations of hills and valleys (incline & SPEED levels). Time-based goal with 10 difficulty levels to choose from.

PROGRAM SEGMENTS 30 SECS EACH

 

 

WARM-UP

1

2

3

4

5

6

7

8

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

1.5

1.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 2

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

1.3

1.9

2.5

3.0

3.5

4.0

4.5

4.0

3.5

3.0

1.9

1.3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 3

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

2.3

1.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 4

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

4.0

4.5

5.0

5.5

5.0

4.5

4.0

2.6

1.8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 5

Elevation

1.0

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

3.0

2.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 6

Elevation

1.0

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

3.4

2.3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 7

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

7.0

6.5

6.0

5.5

3.8

2.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 8

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

4.1

2.8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

4.5

3.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

8.0

7.5

7.0

4.9

3.3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

P R O G R A M : PEAK INTERVALS

An interval program that challenges you with changing speeds and inclines.

 

 

 

 

1:30

:30

1:30

:30

1:30

:30

1:30

:30

 

 

 

 

 

 

Warm Up

1

2

3

4

5

6

7

8

Cool Down

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 1

Elevation

1.0

1.5

1.0

2.0

1.0

2.0

1.0

2.5

1.0

2.5

1.5

1.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

1.0

1.5

2.0

4.0

2.0

4.0

2.0

4.5

2.0

4.5

1.5

1.0

 

 

 

 

 

Level 2

Elevation

1.0

1.5

1.0

2.5

1.0

2.5

1.5

3.0

1.5

3.0

1.5

1.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

1.0

1.5

2.0

4.5

2.0

4.5

2.5

5.0

2.5

5.0

1.5

1.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 3

Elevation

1.0

1.5

1.5

3.0

1.5

3.0

1.5

3.5

1.5

3.0

1.5

1.0

 

 

Speed

1.3

1.9

2.5

5.0

2.5

5.0

2.5

5.5

2.5

5.5

1.9

1.3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 4

Elevation

1.0

1.5

1.5

3.5

1.5

3.0

2.0

4.0

2.0

4.0

1.5

1.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

1.3

1.9

2.5

5.5

2.5

5.5

3.0

6.0

3.0

6.0

1.9

1.3

 

 

 

 

 

Level 5

Elevation

1.5

2.0

2.0

4.0

2.0

4.0

2.0

4.5

2.0

4.5

2.0

1.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

1.5

2.3

3.0

6.0

3.0

6.0

3.0

6.5

3.0

6.5

2.3

1.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 6

Elevation

1.5

2.0

2.0

4.5

2.0

4.5

2.0

5.0

2.0

5.0

2.0

1.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

1.5

2.3

3.0

6.5

3.0

6.5

3.5

7.0

3.5

7.0

2.3

1.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 7

Elevation

1.5

2.5

2.0

5.0

2.0

5.0

2.0

5.5

2.0

5.5

2.5

1.5

 

 

Speed

1.8

2.6

3.5

7.0

3.5

7.0

3.5

7.5

3.5

7.5

2.6

1.8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 8

Elevation

1.5

2.5

2.0

5.5

2.0

5.5

2.0

6.0

2.0

6.0

2.5

1.5

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

1.8

2.6

3.5

7.5

3.5

7.5

4.0

8.0

4.0

8.0

2.6

1.8

 

 

 

 

 

Level 9

Elevation

2.0

3.0

2.5

6.0

2.5

6.0

2.5

6.5

2.5

6.5

3.0

2.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

2.0

3.0

4.0

8.0

4.0

8.0

4.0

8.5

4.0

8.5

3.0

2.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Level 10

Elevation

2.0

3.0

2.5

6.5

2.5

6.5

2.5

7.0

2.5

7.0

3.0

2.0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Speed

2.0

3.0

4.0

8.5

4.0

8.5

4.5

9.0

4.5

9.0

3.0

2.0

 

 

 

 

 

 

19

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

TREADMILL OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

Page 18 Page 20
Image 19
Page 18 Page 20
Contents Treadmill USER’S Guide Page T R O D U C T I O N Table of ContentsOperation Important Safety InstructionsFor Household USE only Grounding InstructionsTo reduce the risk of electric shock To reduce the risk of injury to personsTo persons Unpacking S E M B LYParts Included Tools IncludedRepeat on other side E a S S E M B LYRepeat on other side Tighten all console bolts Top of the MastSpring Washer I and 1 Washer J Console YOU’RE FinishedOpen Orange Hardware BAG Screws KHere are just a few of the health benefits of exercise Safety KEYBefore YOU Begin Location of the TreadmillMoving Proper UsageCentering the Running Belt Treadmill Operation T4 model Heart Rate Monitor DisplaysPulse Grips Finishing Your Workout Select a PROgramSelect a Level Select a TimeIntervals Program Segments O G R a M ManualO G R a M Intervals O G R a M Mountain ClimbO G R a M Peak Intervals O G R a M Weight LossO G R a M Pacer O G R a M Custom Treadmill Operation T6 model Wireless Chest Transmitter Getting Started / Selecting a Program Warm-Up Cool Down Are Level Program THR Zone 1 Us i n g et r a k Performance tracker Program Custom 1Et r a k operation Date & Clock SetupCalories Average calories burned Perceived Exertion Level Conditioning GuidelinesExample Target Heart Rate Zone ChartStanding Quadriceps Stretch P S StretchingStretch First Standing Calf Muscle StretchWarm UP P S the Importance of Warm UP & Cool DownP S Achieving Your Fitness Goals Keeping AN Exercise DiaryWeekly Totals Weekly LOG SheetsWeekly LOG Sheets Week # Distance Calories Time Monthly Totals Monthly LOG SheetsCommon Product Questions TroubleshootingTroubleshooting Treadmill When should I BE Worried about a NOISE?Troubleshooting Heart Rate After Each USE Daily I N T E N a N C EFrame Lifetime Limited Home USE WarrantyPage Customer Tech Support
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