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Program Weight Loss; Program Intervals - Horizon Fitness CLUB SERIES CST3.5 User Manual

Club series 2006-07
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P RO G RAM : I NT E R VA L S
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
P RO G RAM : W E I GH T L O S S
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 10
difficulty levels to choose from.
Elevation
Level 1
Speed
Elevation
Level 2
Speed
Elevation
Level 3
Speed
Elevation
Level 
Speed
Elevation
Level 5
Speed
Elevation
Level 6
Speed
Elevation
Level 7
Speed
Elevation
Level 
Speed
Elevation
Level 
Speed
Elevation
Level 10
Speed
1
MANUAL
INTERVALS
ROLLING
INTERVALS PROGRAM SEGMENTS
WEIGHT LOSS
(peak segments last 30 seconds, valley segments last 90 seconds)
GOLF COURSE
MPH
WARM-UP
Level 1
1.0
1.5
Level 2
1.0
1.5
RACE
Level 3
1.3
1.9
Level 
1.3
1.9
CUSTOM 1
Level 5
1.5
2.3
Level 6
1.5
2.3
CUSTOM 2
Level 7
1.8
2.6
Level 
1.8
2.6
Level 
2.0
3.0
MANUAL
THR ZONE 1
Level 10
2.0
3.0
INTERVALS
THR ZONE 2
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
ROLLING
VALLEY
WEIGHT LOSS
TOUR
GOLF COURSE
WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)
RACE
WARM-UP
1
0.0
0.5
1.5
CUSTOM 1
1.0
1.5
2.0
0.0
0.5
1.5
1.3
1.9
2.5
CUSTOM 2
0.5
1.0
2.0
1.5
2.3
3.0
THR ZONE 1
0.5
1.0
2.0
1.8
2.6
3.5
THR ZONE 2
1.5
1.5
2.5
2.0
3.0
4.0
1.5
1.5
2.5
VALLEY
2.3
3.4
4.5
1.5
2.0
3.0
TOUR
2.5
3.8
5.0
1.5
2.0
3.0
2.8
4.1
5.5
2.0
2.5
3.5
3.0
4.5
6.0
2.0
2.5
3.5
3.3
4.9
6.5
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
1
2
3

2.0
4.0
2.0
4.0
2.0
4.5
2.0
4.5
2.5
5.0
2.5
5.0
2.5
5.5
2.5
5.5
3.0
6.0
3.0
6.0
3.0
6.5
3.0
6.5
3.5
7.0
3.5
7.0
3.5
7.5
3.5
7.5
4.0
8.0
4.0
8.0
4.0
8.5
4.0
8.5
2
3

5
1.5
1.0
0.5
0.5
2.5
3.0
3.5
4.0
1.5
1.0
0.5
1.0
3.0
3.5
4.0
4.5
2.0
1.5
1.0
1.0
3.5
4.0
4.5
5.0
2.0
1.5
1.0
1.0
4.5
4.5
5.0
5.5
2.5
2.0
1.5
1.5
4.5
5.0
5.5
6.0
2.5
2.0
1.5
1.5
5.0
5.5
6.0
6.5
3.0
2.5
2.0
2.0
5.5
6.0
6.5
7.5
3.0
2.5
2.0
2.0
6.0
6.5
7.0
7.5
3.5
3.0
2.5
2.5
6.5
7.0
7.5
8.0
3.5
3.0
2.5
2.5
7.0
7.5
8.0
8.5
COOL DOWN
1.5
1.0
1.5
1.0
1.9
1.3
1.9
1.3
2.3
1.5
2.3
1.5
2.6
1.8
2.6
1.8
3.0
2.0
3.0
2.0
6
7

0.5
1.0
1.5
3.5
3.0
2.5
0.5
1.0
1.5
4.0
3.5
3.0
1.0
1.5
2.0
4.5
4.0
3.5
1.0
1.5
2.0
5.0
4.5
4.5
1.5
2.0
2.5
5.5
5.0
4.5
1.5
2.0
2.5
6.0
5.5
5.0
2.0
2.5
3.0
6.5
6.0
5.5
2.0
2.5
3.0
7.0
6.5
6.0
2.5
3.0
3.5
7.5
7.0
6.5
2.5
3.0
3.5
8.5
7.5
7.0
COOL-DOWN
0.5
0.0
2.3
1.5
0.5
0.0
2.6
1.8
1.0
0.5
3.0
2.0
1.0
0.5
3.4
2.3
1.5
1.0
3.8
2.5
1.5
1.0
4.1
2.8
2.0
1.5
4.5
3.0
2.0
1.5
4.9
3.3
2.5
2.0
5.3
3.5
2.5
2.0
5.6
3.8
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