Program Charts - Horizon Fitness ELITE T7 Operation Manual

PROGRAM CHARTS

SPEED INTERVALS - SPEED ONLY
Segment Warm Up 1 2 Cool Down
Time 4 90 30
min sec sec
Level 1 1.0 1.5 2.0 4.0 1.5
Level 2 1.0 1.5 2.0 4.5 1.5
T7
Level 3 1.3 1.9 2.5 5.0 1.9
Level 4 1.3 1.9 2.5 5.5 1.9
T9
Level 5 1.5 2.3 3.0 6 2.3
Level 6 1.5 2.3 3.0 6.5 2.3
Level 7 1.8 2.6 3.5 7.0 2.6
Level 8 1.8 2.6 3.5 7.5 2.6
Level 9 2.0 3.0 4.0 8.0 3.0
Level 10 2.0 3.0 4.0 8.5 3.0
ENDURANCE INTERVALS - SPEED ONLY
Segment Warm Up 1 2 3
Time
4 30 30 30
min sec sec sec
Level 1 1.0 1.5 2.0 2.5 3.0
Level 2 1.3 1.9 2.5 3.0 3.5
Level 3 1.5 2.3 3.0 3.5 4.0
Level 4 1.8 2.6 3.5 4.0 4.5
Level 5 2.0 3.0 4.0 4.5 5.0
Level 6 2.3 3.4 4.5 5.0 5.5
Level 7 2.5 3.8 5.0 5.5 6.0
Level 8 2.8 4.1 5.5 6.0 6.5
Level 9 3.0 4.5 6.0 6.5 7.0
Level 10 3.3 4.9 6.5 7.0 7.5
Level 11 3.0 4.5 7.0 7.5 8.0
Level 12 3.3 4.9 7.5 8.0 8.5
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HZ14_OG_Elite_T7_T9_Rev1_4.indd 18-19
PEAK INTERVALS - SPEED AND INCLINE CHANGES
Segment Warm Up 1 2 Cool Down
4 Time 4 90 30 4
min min sec sec
1.0 Speed 1.0 1.5 2.0 4.0 1.5
Level 1
1.0 Incline 1.0 1.5 0.5 1.5 1.5
1.3 Speed 1.0 1.5 2.0 4.5 1.5
Level 2
1.3 Incline 1.5 2.5 3.0 6.5 2.5
1.5 Speed 1.3 1.9 2.5 5.0 1.9
Level 3
1.5 Incline 2.0 3.0 4.0 7.5 3.0
1.8 Speed 1.3 1.9 2.5 5.5 1.9
Level 4
1.8 Incline 2.0 3.0 4.0 8.5 3.0
2.0 Speed 1.5 2.3 3.0 6.0 2.3
Level 5
2.0 Incline 2.5 3.5 4.5 9.0 3.5
Speed 1.5 2.3 3.0 6.5 2.3
Level 6
Incline 2.5 3.5 4.5 10.0 3.5
Speed 1.8 2.6 3.5 7.0 2.6
Level 7
Incline 2.5 4.0 5.5 10.5 4.0
Speed 1.8 2.6 3.5 7.5 2.6
Level 8
Incline 3.0 4.0 5.5 11.5 4.0
Speed 2.0 3.0 4.0 8.0 3.0
Level 9
Incline 3.0 4.5 6.0 12.0 5.0
Speed 2.0 3.0 4.0 8.5 3.0
Level 10
Incline 3.0 4.5 6.0 12.0 5.0
4 5 6 7 8 Cool Down
30 30 30 30 30 4
sec sec sec sec sec min
3.5 4.0 3.5 3.0 2.5 2.3 1.5
4.0 4.5 4.0 3.5 3.0 2.6 1.8
4.5 5.0 4.5 4.0 3.5 3.0 2.0
5.0 5.5 5.0 4.5 4.0 3.4 2.3
5.5 6.0 5.5 5.0 4.5 3.8 2.5
6.0 6.5 6.0 5.5 5.0 4.1 2.8
6.5 7.0 6.5 6.0 5.5 4.5 3.0
7.0 7.5 7.0 6.5 6.0 4.9 3.3
7.5 8.0 7.5 7.0 6.5 5.3 3.5
8.0 8.5 8.0 7.5 7.0 5.6 3.8
8.5 9.0 8.5 8.0 7.5 5.3 3.5
9.0 9.5 9.0 8.5 8.0 5.6 3.8
100M Sprints Recovery
Beginner 6.5 2
min
1.0 Intermediate 8 3
0.0 Advanced 9.5 4
1.0
1.5
1.3
2.0
1.3
Level WARM UP
2.0
1.5 Time
Beginer
2.5 Speed
1.5
Time
Intermediate
2.5 Speed
1.8
Time
Advanced
3.0 Speed
1.8
3.0
2.0
3.0
2.0
Level WARM UP
3.0
Time
Beginner
Speed 2
mph
Time
Intermediate
Speed 2
mph
Time
Advanced
Speed 2
mph
SPRINTS
200M Sprints Recovery 400M Sprints Recovery 800M
Beginner 6.5 2 Beginner 6.5 2 Beginner
Intermediate 8 3 Intermediate 8 3 Intermediate
Advanced 9.5 4 Advanced 9.5 4 Advanced
RUN / WALK
RUN WALK COOL DOWN
2 2 2 2
min min min min
2 5.5 3 2
mph mph mph mph
2 5 1 2
min min min min
2 6.5 3.5 2
mph mph mph mph
2 8 1 2
min min min min
2 7.5 4 2
mph mph mph mph
HILL TRAINING
WORKOUT
2 2 2 2 2 2
min min min min min min
0% 4 0% 4 0.5% 4 1.0% 4 1.5% 4
mph mph mph mph mph
2 2 2 2 2 2
min min min min min min
0% 5 0% 5 0.5% 5 1.0% 5 1.5% 5
mph mph mph mph mph
2 2 2 2 2 2
min min min min min min
0% 6 0% 6 0.5% 6 1.0% 6 1.5% 6
mph mph mph mph mph
Sprints Recovery 1600M Sprints Recovery
6.5 2 Beginner 6.5 2
7.5 3 Intermediate 7.5 3
9 4 Advanced 9 4
T7
T9
COOL DOWN
2 2 2
min min min
2.0% ..... 4 6.0% 2 0%
mph mph
2 2 2
min min min
2.0% ..... 5 8.0% 2 0%
mph mph
2 2 2
min min min
2.0% ..... 6 10.0% 2 0%
mph mph
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7/16/14 2:45 PM