Horizon Fitness 7.4 AT Owner's Manual page 13

TARGET HEART RATE: This program is designed for you to improve your overall cardiovascular fitness levels. You simply
set your target heart rate. The program will then monitor and adjust the intensity level to maintain your heart rate within
your targeted range while you exercise – a proven method to maximize your weight loss and fitness goals. A chest strap is
required and must be worn during the duration of this program. See below for calculating your target heart rate.
Calculating Your 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 5 different heart rate zones. For example, a 30-year-old's
max HR is 220 – 30 = 190 bpm and 90% max HR is 190 × 0.9 = 171 bpm.
Additional target heart rate notes:
The treadmill incline will automatically adjust to bring you near your
specified heart rate.
If there is no heart rate detected, the unit will not change the
incline.
If your heart rate is 25 beats over your target zone the program
will shut down.
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Target Heart Target Heart Workout Example THR
Your THR Recommend For
Rate Zone Rate Zone Duration (age 30)
VERY HARD Fit persons for
< 5 min
171-190 BPM
90 - 100% athletic training
HARD
2-10 min 152-171 BPM Shorter Workouts
80 - 90%
MODERATE Moderately long
10-40 min
133-152 BPM
70 - 80% Workouts
Longer and
LIGHT
40-80 min
114-133 BPM frequently repeated
60 - 70%
shorter exercises
VERY LIGHT Weight management
20-40 min
104-114BPM
50 - 60% and active recovery
CUSTOM HEART RATE: This program allows you to set your Heart Rate for a specified time. The program will adjust incline
to keep your Heart Rate in your target zone. Build multiple Heart Rate targets into a full program to help you reach your
cardiovascular goals. The program total time includes a 4 minute warm up and 4 minute cool down time. Your selected custom
heart rates will repeat after the warm up until 4 minutes before the total time expires.
SPRINTS 8: A time based program that allows you to select a level. After warm up, the program will give you 30 seconds at a high
speed and intensity, alternating with 90 seconds at a lower recovery speed. Increasing levels will allow you to keep your calorie
burn high and increase your overall running speed.
TREADMILL SPRINT 8 CHART
Speed changes and segments repeat 90 and 30 seconds.
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