Horizon Fitness RC-30, RC-40 manual O G R a M Rolling 1, O G R a M Weight Loss Plus

INTRODUCTION IMPORTANT

PRECAUTIONS

ASSEMBLY

BEFORE

YOU BEGIN

BIKE

OPERATION

CONDITIONING TROUBLESHOOTING LIMITED

GUIDELINES & MAINTENANCE WARRANTY

24

P R O G R A M : ROLLING 1 & 2

Motivates with different combinations of resistance. Time-based goal with 8 or 7 difficulty levels to choose from.

ROLLING 1

		Warm-up					PROGRAM SEGMENTS - Do not repeat									Cool-down
LEVEL	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18
1	1	1	2	2	1	2	3	4	3	2	4	3	2	1	2	2	1	1
2	1	2	2	3	2	3	4	5	4	3	5	4	3	2	3	2	2	1
3	2	2	3	3	3	4	5	6	7	8	6	5	4	3	3	3	2	2
4	2	3	3	4	4	5	6	7	8	9	7	6	5	4	4	3	3	2
5	3	4	4	4	5	6	7	8	9	10	8	7	6	5	4	4	4	3
6	3	5	4	5	6	7	8	9	10	10	9	8	7	6	5	4	5	3
7	4	5	5	5	7	8	8	8	9	9	8	8	8	7	5	5	5	4
8	4	5	5	5	8	8	9	9	10	10	9	9	8	8	5	5	5	4

ROLLING 2

		Warm-up						PROGRAM SEGMENTS - Repeat										Cool-down
SECONDS	60	60	60	60	30	30	30	30	30	30	30	30	30	30	30	30	60	60	60	60
LEVEL	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
1	1	1	1	2	1	2	3	4	1	2	3	4	1	2	3	4	2	1	1	1
2	1	1	1	3	2	3	4	5	2	3	4	5	2	3	4	5	3	1	1	1
3	2	2	2	3	3	4	5	6	3	4	5	6	3	4	5	6	3	2	2	2
4	2	2	2	4	4	5	6	7	4	5	6	7	4	5	6	7	4	2	2	2
5	3	3	3	4	5	6	7	8	5	6	7	8	5	6	7	8	4	3	3	3
6	3	3	3	5	6	7	8	9	6	7	8	9	6	7	8	9	5	3	3	3
7	4	4	4	5	7	8	9	10	7	8	9	10	7	8	9	10	5	4	4	4

Warm-up and cool-down last 4:00 minutes each.

P R O G R A M : WEIGHT LOSS

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

WEIGHT LOSS PLUS

		WARM-UP							PROGRAM SEGMENTS									COOL-DOWN
SECONDS	60	60	60	60	60	60	60	60	60	60	60	60	60	60	60	60	60		60	60	60
LEVEL	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17		18	19	20
1	1	1	1	1	1	1	1	2	2	3	3	2	2	1	1	1	1		1	1	1
2	1	1	1	2	1	2	2	2	3	3	3	3	2	2	2	1	2		1	1	1
3	1	1	1	2	2	2	2	3	3	4	4	3	3	2	2	2	2		1	1	1
4	1	1	1	3	2	3	3	3	4	4	4	4	3	3	3	2	3		1	1	1
5	1	2	3	3	3	3	3	4	4	5	5	4	4	3	3	3	3		3	2	1
6	1	2	3	4	3	4	4	4	5	5	5	5	4	4	4	3	4		3	2	1
7	1	2	3	4	4	4	4	5	5	6	6	5	5	4	4	4	4		3	2	1
8	1	2	3	5	4	5	5	5	6	6	6	6	5	5	5	4	5		3	2	1
9	2	2	3	5	5	5	5	6	6	7	7	6	6	5	5	5	5		3	2	2
10	2	2	4	6	5	6	6	6	7	7	7	7	6	6	6	5	6		4	2	2

Warm up and cool-down last 4:00 minutes each

P R O G R A M : WEIGHT LOSS PLUS

Challenges with various combinations of hills and valleys resistance. Time-based goal with 5 difficulty levels to choose from.

WEIGHT LOSS PLUS

		WARM-UP						PROGRAM SEGMENTS - Repeat										COOL-DOWN
SECONDS	60	60	60	60	60	60	60	60	60	60	60	60	60	60	60	60	60		60	60	60
LEVEL	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17		18	19	20
1	1	1	2	2	4	3	4	5	5	3	4	6	6	5	4	3	2		2	1	1
2	1	1	2	2	5	4	5	6	6	4	5	7	7	6	5	4	2		2	1	1
3	1	1	2	2	6	5	6	7	7	5	6	8	8	7	6	5	2		2	1	1
4	2	2	3	3	7	6	7	8	8	6	7	9	9	8	7	6	3		3	2	2
5	2	2	3	3	8	7	8	9	9	7	8	10	10	9	8	7	3		3	2	2

Warm up and cool-down last 4:00 minutes each

25

IMPORTANT PRECAUTIONS INTRODUCTION

ASSEMBLY

BEFORE YOU BEGIN

BIKE OPERATION

LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES

RC-30_RC-40_Rev.1.3.indd 24-25 7/11/07 1:34:53 PM