Horizon Fitness PARAGON 4 Owner's Manual page 31
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Also See for PARAGON 4:
- User manual (19 pages) ,
- Service manual (68 pages) ,
- Owner's manual (28 pages)
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8-9) 5K & 10K: Walk a series of alternating incline levels. Distance based goal with 4 difficulty levels to choose from. Distance
shown as kilometers. Segments repeat until distance is reached.
Segments
Warm-Up
1
Time
4:00
0.16
min
km
Level 1
0
0.5
1
Level 2
0
0.5
1
Level 3
0.5
1
1.5
Level 4
0.5
1
1.5
Level 5
1
1.5
2
Level 6
1
1.5
2
Level 7
1.5
2
2.5
Level 8
1.5
2
2.5
Level 9
2
2.5
3
Level 10
2
2.5
3
10) PACER (PARAGON 6 ONLY): Trains you to run at a steady "race pace". Enter in the distance plus the time limit, and the
program calculates a steady pace.
HEART RATE TRAINING
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.
2
3
4
5
6
7
0.16
0.16
0.16
0.16
0.16
0.16
km
km
km
km
km
km
3
1
3
2
3
2
3
2
3
2
3
2.5
3.5
1.5
3.5
2.5
3.5
2.5
3.5
2.5
3.5
2.5
3.5
3
4
2
4
3
4
3
4
3
4
3
4
3.5
4.5
2.5
4.5
3.5
4.5
3.5
4.5
3.5
4.5
3.5
4.5
4
5
3
5
4
5
4
5
4
5
4
5
4.5
Target Heart
Rate Zone
VERY HARD
90
100%
–
HARD
80
90%
–
MODERATE
70
80%
–
LIGHT
60
70%
–
VERY LIGHT
50
60%
–
8
9
10
11
12
13
0.16
0.16
0.16
0.16
0.16
0.16
km
km
km
km
km
km
3.5
2
3
2
3
1
3.5
2.5
3
2
3
2
4
2.5
3.5
2.5
3.5
1.5
4
3
3.5
2.5
3.5
2.5
4.5
3
4
3
4
2
4.5
3.5
4
3
4
3
5
3.5
4.5
3.5
4.5
2.5
5
4
4.5
3.5
4.5
3.5
5.5
4
5
4
5
3
5.5
4.5
5
4
5
4
Workout
Example THR
Duration
Zone (age 30)
< 5
171 – 190
min
bpm
2 – 10
152 – 171
min
bpm
10 – 40
133 – 152
min
bpm
40 – 80
114 – 133
min
bpm
20 – 40
104 – 114
min
bpm
14
15
Cool Down
0.16
0.16
4:00
km
km
min
3
1
0.5
0
3
1
0.5
0
3.5
1.5
1
0.5
3.5
1.5
1
0.5
4
2
1.5
1
4
2
1.5
1
4.5
2.5
2
1.5
4.5
2.5
2
1.5
5
3
2.5
2
5
3
2.5
2
Your
Recommended For
THR Zone
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated shorter
exercises
Weight management and active recovery
ALL
MODELS
31
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