Program Information - Horizon Fitness ELITE R7 Operation Manual

PROGRAM INFORMATION

MANUAL: Adjust your resistance manually during your workout. User sets time and resistance level.
DISTANCE: Push yourself and go further during your workout with 10 distance workouts. Choose from 5k, 5 miles,
10k, 8 miles, 15k, 10 miles, 20k, half marathon, 15 miles and 20 miles goals. User sets starting resistance level.
CALORIES: Set goals for burning calories with nine workouts. Choose from 100, 200, 300, 400, 500, 600, 700, 800
and 900 calorie burn workouts. User inputs weight and sets starting resistance level. Calories burned are calculated
using weight input with the resistance level of the workout.
PERFORMANCE: Challenge yourself with targeted performance workouts intent on helping you improve specific
training elements. Choose from Intervals, Constant Watts, Target Heart Rate and % Target Heart Rate workout
programs.
CUSTOM:
1) Select CUSTOM 1 or CUSTOM 2 using
2) Set the workout time using
3) Use to set the RESISTANCE level for each segment. Press
4) Press to begin workout.
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HZ14_OG_Elite_R7_U7_Rev1_5.indd 10-11
and press .
and press .
to confirm.
TARGET HEART RATE
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your
age). The age-based method provides an average statistical prediction of your max HR and is a good method for the
majority of people, especially those new to heart rate training. The most precise and accurate way of determining your
individual max HR is to have it clinically tested by a cardiologist or exercise physiologist through the use of a maximal stress
test. If you are over the age of 40, overweight, have been sedentary for several years, or have a history of heart disease in
your family, clinical testing is recommended.
This chart gives examples of the heart
rate range for a 30 year old exercising at
Target Heart
5 different heart rate zones. For example,
Rate Zone
a 30-year-old's max HR is 220 – 30 = 190
VERY HARD
bpm and 90% max HR is 190 × 0.9 = 171
90 – 100%
bpm.
HARD
80 90%
–
MODERATE
TARGET HEART RATE NOTES:
70 80%
–
LIGHT
• Warm-up and cool-down each last
60 70%
–
4 minutes.
VERY LIGHT
50 60%
–
• After 4 minutes, the resistance will
automatically adjust to bring you near
your specified heart rate.
• If there is no heart rate detected, the unit will not change the resistance.
• If your heart rate is 25 beats over your target zone, the program will decrease resistance to 0.
Workout Example THR Your
Recommended For
Duration Zone (age 30) THR Zone
5 171 190 Fit persons and for athletic training
< –
min bpm
2 10 152 171 Shorter workouts
– –
min bpm
10 – 40 133 – 152 Moderately long workouts
min bpm
Longer and frequently repeated
40 – 80 114 – 133
min bpm shorter exercises
Weight management and active
20 40 104 114
– –
min bpm recovery
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