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Horizon Fitness ELITE T7 Guia De Funcionamiento página 10

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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
18
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
19
7/16/14 2:45 PM

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