Horizon Fitness CST3.5-4.5, CST4.5 manual Intervals Program Segments

INTRODUCTION IMPORTANT PRECAUTIONS

P R O G R A M : ROLLING (CST4 . 5 model)

Motivates with different combinations of SPEED. Time-based goal with 10 difficulty levels to choose from.

ROLLING PROGRAM SEGMENTS (all segments last 30 seconds)

P R O G R A M : INTERVALS (CST3 . 5, CST4 . 5 models)

Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.

INTERVALS PROGRAM SEGMENTS

IMPORTANT PRECAUTIONS INTRODUCTION

MPH WARM-UP 1 2 3 4 5 6 7 8

COOL-DOWN

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

ASSEMBLY

Level 1	1.0	1.5	2.0	2.5	3.0	3.5	4.0	3.5	3.0	2.5
Level 2	1.3	1.9	2.5	3.0	3.5	4.0	4.5	4.0	3.5	3.0
Level 3	1.5	2.3	3.0	3.5	4.0	4.5	5.0	4.5	4.0	3.5
Level 4	1.8	2.6	3.5	4.0	4.5	5.0	5.5	5.0	4.5	4.0
Level 5	2.0	3.0	4.0	4.5	5.0	5.5	6.0	5.5	5.0	4.5
Level 6	2.3	3.4	4.5	5.0	5.5	6.0	6.5	6.0	5.5	5.0
Level 7	2.5	3.8	5.0	5.5	6.0	6.5	7.0	6.5	6.0	5.5
Level 8	2.8	4.1	5.5	6.0	6.5	7.0	7.5	7.0	6.5	6.0
Level 9	3.0	4.5	6.0	6.5	7.0	7.5	8.0	7.5	7.0	6.5
Level 10	3.3	4.9	6.5	7.5	7.5	8.0	8.5	8.0	7.5	7.0

ARE REPEATED UNTIL SELECTED	TIME IS REACHED
SEGMENTS

2.31.5

2.61.8

3.02.0

3.42.3

3.82.5

4.12.8

4.53.0

4.93.3

5.33.5

5.63.8

MPH	WARM-UP		1	2	3	4
Level 1	1.0	1.5	2.0	4.0	2.0	4.0
Level 2	1.0	1.5	2.0	4.5	2.0	4.5
Level 3	1.3	1.9	2.5	5.0	2.5	5.0
Level 4	1.3	1.9	2.5	5.5	2.5	5.5
Level 5	1.5	2.3	3.0	6.0	3.0	6.0
Level 6	1.5	2.3	3.0	6.5	3.0	6.5
Level 7	1.8	2.6	3.5	7.0	3.5	7.0
Level 8	1.8	2.6	3.5	7.5	3.5	7.5
Level 9	2.0	3.0	4.0	8.0	4.0	8.0

ARE REPEATED UNTIL SELECTED	TIME IS REACHED
SEGMENTS

COOL DOWN

1.51.0

1.51.0

1.91.3

1.91.3

2.31.5

2.31.5

2.61.8

2.61.8

3.02.0

ASSEMBLY

(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)

Level 10 2.0 3.0 4.0 8.5 4.0 8.5

3.02.0

BEFORE YOU BEGIN

TREADMILL OPERATION

P R O G R A M : WEIGHT LOSS (CST3 . 5, CST4 . 5 models)

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

WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)

(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)

P R O G R A M : GOLF COURSE (CST3 . 5, CST4 . 5 models)

Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 9 or 18 holes to choose from. Distance-based goal.

BEFORE YOU BEGIN

TREADMILL OPERATION

CONDITIONING TROUBLESHOOTING LIMITED GUIDELINES & MAINTENANCE WARRANTY

		WARM-UP		1	2	3	4	5	6	7	8
Level 1	Elevation	0.0	0.5	1.5	1.5	1.0	0.5	0.5	0.5	1.0	1.5
	Speed	1.0	1.5	2.0	2.5	3.0	3.5	4.0	3.5	3.0	2.5
Level 2	Elevation	0.0	0.5	1.5	1.5	1.0	0.5	1.0	0.5	1.0	1.5
	Speed	1.3	1.9	2.5	3.0	3.5	4.0	4.5	4.0	3.5	3.0
Level 3	Elevation	0.5	1.0	2.0	2.0	1.5	1.0	1.0	1.0	1.5	2.0
	Speed	1.5	2.3	3.0	3.5	4.0	4.5	5.0	4.5	4.0	3.5
Level 4	Elevation	0.5	1.0	2.0	2.0	1.5	1.0	1.0	1.0	1.5	2.0
	Speed	1.8	2.6	3.5	4.5	4.5	5.0	5.5	5.0	4.5	4.5
Level 5	Elevation	1.5	1.5	2.5	2.5	2.0	1.5	1.5	1.5	2.0	2.5
	Speed	2.0	3.0	4.0	4.5	5.0	5.5	6.0	5.5	5.0	4.5
Level 6	Elevation	1.5	1.5	2.5	2.5	2.0	1.5	1.5	1.5	2.0	2.5
	Speed	2.3	3.4	4.5	5.0	5.5	6.0	6.5	6.0	5.5	5.0
Level 7	Elevation	1.5	2.0	3.0	3.0	2.5	2.0	2.0	2.0	2.5	3.0
	Speed	2.5	3.8	5.0	5.5	6.0	6.5	7.5	6.5	6.0	5.5
Level 8	Elevation	1.5	2.0	3.0	3.0	2.5	2.0	2.0	2.0	2.5	3.0
	Speed	2.8	4.1	5.5	6.0	6.5	7.0	7.5	7.0	6.5	6.0
Level 9	Elevation	2.0	2.5	3.5	3.5	3.0	2.5	2.5	2.5	3.0	3.5
	Speed	3.0	4.5	6.0	6.5	7.0	7.5	8.0	7.5	7.0	6.5
Level 10	Elevation	2.0	2.5	3.5	3.5	3.0	2.5	2.5	2.5	3.0	3.5
	Speed	3.3	4.9	6.5	7.0	7.5	8.0	8.5	8.5	7.5	7.0

SEGMENTS ARE REPEATED UNTIL SELECTED TIME IS REACHED

COOL-DOWN

0.50.0

2.31.5

0.50.0

2.61.8

1.00.5

3.02.0

1.00.5

3.42.3

1.51.0

3.82.5

1.51.0

4.12.8

2.01.5

4.53.0

2.01.5

4.93.3

2.52.0

5.33.5

2.52.0

5.63.8

GOLF COURSE 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	91	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
Red tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	5198
18 holes	Distance	309	359	283	256	113	387	91	351	333	301	301	165	288	434	312	310	150	455
White tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	6116
18 holes	Distance	331	427	330	295	129	466	97	369	431	407	339	179	368	548	349	376	166	509
Blue tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.0	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	6348
18 holes	Distance	345	460	337	308	142	484	97	389	441	413	349	187	376	560	373	383	383	532
Black tee	Elevation	0.0	1.0	2.0	3.0	2.5	1.0	2.0	2.5	1.5	3.5	2.5	2.0	4.0	2.5	3.0	2.0	5.0	2.0	6737
18 holes	Distance	376	502	374	327	187	500	106	416	462	430	373	201	393	572	396	401	178	543

Distance = Yards

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

18

(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)

19

CST3.5-4.5 Treadmill Rev0.2.indd 18-19 4/21/05 11:22:52 AM