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Horizon Fitness CLUB SERIES CST3.5-4.5 User Manual page 10

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MANUAL
INTERVALS
PR OG RA M: R OL L I NG
ROLLING
Motivates with different combinations of SPEED. Time-based goal with 10 difficulty levels to choose from.
WEIGHT LOSS
ROLLING PROGRAM SEGMENTS (all segments last 30 seconds)
GOLF COURSE
MPH
WARM-UP
1
Level 1
1.0
1.5
2.0
RACE
Level 2
1.3
1.9
2.5
Level 3
1.5
2.3
3.0
CUSTOM 1
Level 4
1.8
2.6
3.5
Level 5
2.0
3.0
4.0
Level 6
2.3
3.4
4.5
CUSTOM 2
Level 7
2.5
3.8
5.0
Level 8
2.8
4.1
5.5
THR ZONE 1
Level 9
3.0
4.5
6.0
Level 10
3.3
4.9
6.5
MANUAL
THR ZONE 2
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
INTERVALS
VALLEY
ROLLING
TOUR
PR OG RA M:W E I G H T L OSS
WEIGHT LOSS
Challenges with various combinations of hills and valleys (INCLINE levels). Time-based goal with 10 difficulty
GOLF COURSE
levels to choose from.
WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)
RACE
WARM-UP
Elevation
0.0
0.5
Level 1
CUSTOM 1
Speed
1.0
1.5
Elevation
0.0
0.5
Level 2
Speed
1.3
1.9
CUSTOM 2
Elevation
0.5
1.0
Level 3
Speed
1.5
2.3
THR ZONE 1
Elevation
0.5
1.0
Level 4
Speed
1.8
2.6
THR ZONE 2
Elevation
1.5
1.5
Level 5
Speed
2.0
3.0
Elevation
1.5
1.5
VALLEY
Level 6
Speed
2.3
3.4
Elevation
1.5
2.0
TOUR
Level 7
Speed
2.5
3.8
Elevation
1.5
2.0
Level 8
Speed
2.8
4.1
Elevation
2.0
2.5
Level 9
Speed
3.0
4.5
Elevation
2.0
2.5
Level 10
Speed
3.3
4.9
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
18
CST3.5-4.5 Treadmill Rev0.2.indd 18-19
(C ST4.5 m odel)
2
3
4
5
6
7
8
2.5
3.0
3.5
4.0
3.5
3.0
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
7.5
7.5
8.0
8.5
8.0
7.5
7.0
( CST3.5, CST4.5 m ode ls)
1
2
3
4
5
6
7
8
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
1.5
1.5
1.0
0.5
1.0
0.5
1.0
1.5
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.5
4.5
4.5
5.0
5.5
5.0
4.5
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.0
5.5
6.0
6.5
7.5
6.5
6.0
5.5
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.5
7.0
7.5
8.0
8.5
8.5
7.5
7.0
MANUAL
PROGRAM: INTERVALS
INTERVALS
Walk or run a series of alternating SPEED levels. Time-based goal with 10 difficulty levels to choose from.
ROLLING
WEIGHT LOSS
(peak segments last 30 seconds, valley segments last 90 seconds)
COOL-DOWN
2.3
1.5
GOLF COURSE
MPH
2.6
1.8
Level 1
3.0
2.0
Level 2
RACE
3.4
2.3
Level 3
3.8
2.5
Level 4
CUSTOM 1
4.1
2.8
Level 5
4.5
3.0
Level 6
4.9
3.3
MANUAL
CUSTOM 2
Level 7
5.3
3.5
Level 8
INTERVALS
5.6
3.8
Level 9
THR ZONE 1
Level 10
ROLLING
THR ZONE 2
WEIGHT LOSS
VALLEY
PROGRAM: G OLF COURSE
GOLF COURSE
TOUR
Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 9 or 18 holes to choose
RACE
from. Distance-based goal.
CUSTOM 1
COOL-DOWN
HOLE
0.5
0.0
1
2
NUMBER:
CUSTOM 2
2.3
1.5
Elevation
0.0
1.0
Red tee
0.5
0.0
9 holes
Distance
309
359
2.6
1.8
THR ZONE 1
Elevation
0.0
1.0
White tee
1.0
0.5
9 holes
Distance
331
427
3.0
2.0
Elevation
0.0
1.0
THR ZONE 2
Blue tee
1.0
0.5
9 holes
Distance
345
460
3.4
2.3
Elevation
0.0
1.0
Black tee
VALLEY
1.5
1.0
9 holes
Distance
376
502
3.8
2.5
Elevation
0.0
1.0
Red tee
1.5
1.0
TOUR
18 holes
Distance
309
359
4.1
2.8
Elevation
0.0
1.0
White tee
2.0
1.5
18 holes
Distance
331
427
4.5
3.0
Elevation
0.0
1.0
Blue tee
2.0
1.5
18 holes
Distance
345
460
4.9
3.3
Elevation
0.0
1.0
Black tee
2.5
2.0
18 holes
Distance
376
502
5.3
3.5
2.5
2.0
5.6
3.8
(C S T 3 . 5, CS T 4 . 5 m o d e l s )
INTERVALS PROGRAM SEGMENTS
WARM-UP
1
2
3
4
COOL DOWN
1.0
1.5
2.0
4.0
2.0
4.0
1.5
1.0
1.5
2.0
4.5
2.0
4.5
1.5
1.3
1.9
2.5
5.0
2.5
5.0
1.9
1.3
1.9
2.5
5.5
2.5
5.5
1.9
1.5
2.3
3.0
6.0
3.0
6.0
2.3
1.5
2.3
3.0
6.5
3.0
6.5
2.3
1.8
2.6
3.5
7.0
3.5
7.0
2.6
1.8
2.6
3.5
7.5
3.5
7.5
2.6
2.0
3.0
4.0
8.0
4.0
8.0
3.0
2.0
3.0
4.0
8.5
4.0
8.5
3.0
(WARM-UP and COOL-DOWN last 5:00 minutes each and are included in program times)
( C ST 3 . 5 , CS T 4 . 5 m od el s)
GOLF COURSE PROGRAM SEGMENTS
3
4
5
6
7
8
9
10
11
12
13
14
2.0
3.0
2.5
1.0
2.0
2.5
1.5
283
256
113
387
91
351
333
2.0
3.0
2.5
1.0
2.0
2.5
1.5
330
295
129
466
91
369
431
2.0
3.0
2.5
1.0
2.0
2.5
1.5
337
308
142
484
97
389
441
2.0
3.0
2.5
1.0
2.0
2.5
1.5
374
327
187
500
106
416
462
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
283
256
113
387
91
351
333
301
301
165
288
434
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
330
295
129
466
97
369
431
407
339
179
368
548
2.0
3.0
2.5
1.0
2.0
2.0
1.5
3.5
2.5
2.0
4.0
2.5
337
308
142
484
97
389
441
413
349
187
376
560
2.0
3.0
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
374
327
187
500
106
416
462
430
373
201
393
572
Distance = Yards
1.0
1.0
1.3
1.3
1.5
1.5
1.8
1.8
2.0
2.0
TOTAL
15
16
17
18
DISTANCE
2482
2875
3003
3250
3.0
2.0
5.0
2.0
5198
312
310
150
455
3.0
2.0
5.0
2.0
6116
349
376
166
509
3.0
2.0
5.0
2.0
6348
373
383
383
532
3.0
2.0
5.0
2.0
6737
396
401
178
543
19
4/21/05 11:22:52 AM
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