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Rolling; Weight Loss; Program Segments - Horizon Fitness CLUB SERIES CST3 User Manual

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ROLLING - Motivates with different combinations of speed. Time-based goal with 10 difficulty levels to
choose from (CST4 & CST5
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10 3.3
WEIGHT LOSS - Challenges with various combinations of hills and valleys. Time-based goal with 10
difficulty levels to choose from (CST3, CST4, & CST5
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
Level 8
Level 9
Level 10
models).
HR

Program Segments

Warm-up
1
2
1.0
1.5
2.0
2.5
1.3
1.9
2.5
3.0
1.5
2.3
3.0
3.5
1.8
2.6
3.5
4.0
2.0
3.0
4.0
4.5
2.3
3.4
4.5
5.0
2.5
3.8
5.0
5.5
2.8
4.1
5.5
6.0
3.0
4.5
6.0
6.5
4.9
6.5
7.0
(warm-up and cool-down last 5:00 minutes each and are included in program times)
Program Segments
Warm Up
1
Elevation
0.0
0.5
1.5
Speed
1.0
1.5
2.0
Elevation
0.0
0.5
1.5
Speed
1.3
1.9
2.5
Elevation
0.5
1.0
2.0
Speed
1.5
2.3
3.0
Elevation
0.5
1.0
2.0
Speed
1.8
2.6
3.5
Elevation
1.0
1.5
2.5
Speed
2.0
3.0
4.0
Elevation
1.0
1.5
2.5
Speed
2.3
3.4
4.5
Elevation
1.5
2.0
3.0
Speed
2.5
3.8
5.0
Elevation
1.5
2.0
3.0
Speed
2.8
4.1
5.5
Elevation
2.0
2.5
3.5
Speed
3.0
4.5
6.0
Elevation
2.0
2.5
3.5
Speed
3.3
4.9
6.5
(warm-up and cool-down last 5:00 minutes each and are included in program times)
(all segments last 10 seconds)
3
4
5
6
3.0
3.5
4.0
3.5
3.5
4.0
4.5
4.0
4.0
4.5
5.0
4.5
4.5
5.0
5.5
5.0
5.0
5.5
6.0
5.5
5.5
6.0
6.5
6.0
6.0
6.5
7.0
6.5
6.5
7.0
7.5
7.0
7.0
7.5
8.0
7.5
7.5
8.0
8.5
8.0
models).
HR
(all segments last 10 seconds)
2
3
4
5
1.5
1.0
0.5
0.5
0.5
2.5
3.0
3.5
4.0
3.5
1.5
1.0
0.5
1.0
0.5
3.0
3.5
4.0
4.5
4.0
2.0
1.5
1.0
1.0
1.0
3.5
4.0
4.5
5.0
4.5
2.0
1.5
1.0
1.0
1.0
4.0
4.5
5.0
5.5
5.0
2.5
2.0
1.5
1.5
1.5
4.5
5.0
5.5
6.0
5.5
2.5
2.0
1.5
1.5
1.5
5.0
5.5
6.0
6.5
6.0
3.0
2.5
2.0
2.0
2.0
5.5
6.0
6.5
7.0
6.5
3.0
2.5
2.0
2.0
2.0
6.0
6.5
7.0
7.5
7.0
3.5
3.0
2.5
2.5
2.5
6.5
7.0
7.5
8.0
7.5
3.5
3.0
2.5
2.5
2.5
7.0
7.5
8.0
8.5
8.0
15
7
8
Cool-down
3.0
2.5
2.3
1.5
3.5
3.0
2.6
1.8
4.0
3.5
3.0
2.0
4.5
4.0
3.4
2.3
5.0
4.5
3.8
2.5
5.5
5.0
4.1
2.8
6.0
5.5
4.5
3.0
6.5
6.0
4.9
3.3
7.0
6.5
5.3
3.5
7.5
7.0
5.6
3.8
6
7
8
Cool Down
1.0
1.5
0.5
3.0
2.5
2.3
1.0
1.5
0.5
3.5
3.0
2.6
1.5
2.0
1.0
4.0
3.5
3.0
1.5
2.0
1.0
4.5
4.0
3.4
2.0
2.5
1.0
5.0
4.5
3.8
2.0
2.5
1.0
5.5
5.0
4.1
2.5
3.0
2.0
6.0
5.5
4.5
2.5
3.0
2.0
6.5
6.0
4.9
3.0
3.5
2.5
7.0
6.5
5.3
3.0
3.5
2.5
7.5
7.0
5.6
0.0
1.5
0.0
1.8
0.5
2.0
0.5
2.3
1.5
2.5
1.5
2.8
1.5
3.0
1.5
3.3
2.0
3.5
2.0
3.8
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