Horizon Fitness 7.0AE Owner's Manual

ELLIPTICAL OWNER’S MANUAL

MANUEL DU PROPRIÉTAIRE DE L’EXERCISEUR ELLIPTIQUE

MANUAL DEL PROPIETARIO DE LA MÁQUINA ELÍPTICA

Read the ELLIPTICAL GUIDE before using this OWNER’S MANUAL. Lire le GUIDE D’UTILISATION DE L’EXERCISEUR ELLIPTIQUE avant de se référer au présent MANUEL DU PROPRIÉTAIRE. Lea la GUÍA DE LA MÁQUINA ELÍPTICA antes de utilizar este MANUAL DEL PROPIETARIO.

3 ENGLISH 36 FRANÇAIS 70 ESPAÑOL

IMPORTANT PRECAUTIONS

SAVE THESE INSTRUCTIONS

When using an electrical product, basic precautions should always be followed, including the following: Read all instructions before using this elliptical. It is the responsibility of the owner to ensure that all users of this incline trainer are adequately informed of all warnings and precautions. If you have any questions after reading this manual, contact Customer Tech Support at the number listed on the back panel.

This elliptical is intended for in-home use only. Do not use this elliptical in any commercial, rental, school or institutional setting. Failure to comply will void the warranty.

DANGER

TO REDUCE THE RISK OF ELECTRICAL SHOCK:

Always unplug the elliptical from the electrical outlet immediately after using, before cleaning, performing maintenance and putting on or taking off parts.

WARNING

TO REDUCE THE RISK OF BURNS, FIRE, ELECTRICAL SHOCK OR INJURY TO PERSONS:

• If you experience any kind of pain, including but not limited to chest pains, nausea, dizziness, or shortness of breath, stop exercising

immediately and consult your physician before continuing.

• When exercising, always maintain a comfortable pace. Do not sprint above 80 RPMs on this machine.

• To maintain balance, it is recommended to keep a grip on the handlebars while exercising, mounting or dismounting the machine.

• Do not turn pedal arms by hand.

• Make sure handlebars are secure before each use.

• Keep the topside of the foot support clean and dry.

• Care should be taken when mounting or dismounting the equipment. Before mounting or dismounting, move the pedal on the mounting

or dismounting side to its lowest position and bring the machine to a complete stop.

• Do not wear clothes that might catch on any part of the elliptical.

• Always wear athletic shoes while using this equipment.

• Do not jump on the elliptical.

• At no time should more than one person be on the elliptical while in operation.

• This elliptical should not be used by persons weighing more than the specified user capacity in the OWNER’S MANUAL WARRANTY

SECTION. Failure to comply will void the warranty.

• This elliptical is intended for in-home use only. Do not use this elliptical in any commercial, rental, school or institutional setting.

Failure to comply will void the warranty.

• Do not use elliptical in any location that is not temperature controlled, such as but not limited to garages, porches, pool rooms,

bathrooms, car ports or outdoors. Failure to comply will void the warranty.

• To prevent electrical shock, never drop or insert any object into any opening.

• Connect this exercise product to a properly grounded outlet only.

WARNING

TO REDUCE THE RISK OF BURNS, FIRE, ELECTRICAL SHOCK OR INJURY TO PERSONS:

• Keep power cord away from heated surfaces. Do not carry this unit by its supply cord or use the cord as a handle.

• Do not use other attachments that are not recommended by the manufacturer. Attachments may cause injury.

• Do not operate where aerosol (spray) products are being used or when oxygen is being administered.

• Use the elliptical only as described in the owner’s manual.

• Disconnect all power before servicing or moving the equipment. To clean, wipe surfaces down with soap and slightly damp cloth only;

never use solvents. (See MAINTENANCE)

• The elliptical should never be left unattended when plugged in. Unplug from outlet when not in use, and before putting on or taking

off parts.

• Do not operate under blanket or pillow. Excessive heating can occur and cause fire, electric shock, or injury to persons.

• At NO time should pets or children under the age of 13 be closer to the elliptical than 10 feet.

• At NO time should children under the age of 13 use the incline trainer.

• Children ove

• Never operate the elliptical if it has a damaged cord or plug, if it is not working properly, if it has been dropped or damaged,

or immersed in water. Return the elliptical to a service center for examination and repair.

• To disconnect, turn all controls to the off position, then remove plug from outlet.

• Do not remove the console covers unless instructed by Customer Tech Support. Service should only be done by an authorized service

technician.

It is essential that your elliptical is used only indoors, in a climate controlled room. If your elliptical has been exposed to colder temperatures or high moisture climates, it is strongly recommended that the elliptical is warmed up to room temperature before first time use. Failure to do so may cause premature electronic failure.

r the age of 13 or disabled persons should not use the

elliptical

without adult supervision.

GROUNDING INSTRUCTIONS

If your elliptical has power incline with a 3-prong plug, you must follow these grounding instructions.

This product must be grounded. If a elliptical should malfunction or break down, grounding provides a path of least resistance for electrical current to reduce the risk of electrical shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with local codes and ordinances.

DANGER

Improper connection of the equipment-grounding conductor can result in a risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product. If it will not fit the outlet, have a proper outlet installed by a qualified electrician.

This product is for use on a nominal 110-120 Volt circuit and has a grounding plug that looks like the plug in the illustration. Make sure that the product is connected to an outlet having the same configuration as the plug. No adapter should be used with this product.

This product must be used on a dedicated circuit. To determine if you are on a dedicated circuit, shut off the power to that circuit and observe if any other devices lose power. If so, move devices to a different circuit. Note: There are usually multiple outlets on one circuit. This elliptical should be used with a minimum 15-amp circuit.

WARNING

3-POLE

GROUNDED

OUTLET

GROUNDING PIN

Connect this exercise product to a properly grounded outlet only.

Never operate product with a damaged cord or plug even if it is working properly. Never operate any product if it appears damaged, or has been immersed in water. Contact Customer Tech Support for replacement or repair.

ASSEMBLY

WARNING

There are several areas during the assembly process that special attention must be paid. It is very important to follow the assembly instructions correctly and to make sure all parts are firmly tightened. If the assembly instructions are not followed correctly, the incline trainer could have frame parts that are not tightened and will seem loose and may cause irritating noises. To prevent damage to the elliptical, the assembly instructions must be reviewed and corrective actions should be taken.

Before proceeding, find your elliptical’s serial number located on a white barcode sticker on the front stabilizer tube and enter it in the space provided below.

ENTER YOUR SERIAL NUMBER IN THE BOX BELOW:

SERIAL NUMBER:

MODEL NAME: HORIZON 7.0AE ELLIPTICAL

» Refer to the SERIAL NUMBER and MODEL NAME when calling for service.

SERIAL NUMBER LOCATION

CONSOLE

TABLET/READING RACK

UPPER HANDLEBAR

SPEAKERS

PULSE GRIPS

WARNING

CONSULT A PHYSICIAN PRIOR TO USING ANY EXERCISE EQUIPMENT. POSSIBILITY O F SERIOUS INJU RY IF EQUIPMENT IS USED IMPROPERLY. READ INSTRUCTION MANUAL B EFORE USING. KEEP C HILDREN OFF AN D AWAY FROM THIS EQUIPMENT. FOR CONSUMER USE ONLY.

AVERTISSEMENT

CONSULTEZ UN MÉDECIN AVANT D’UTILISER UN APPAREI L D’EXERCICE. DES BLESSURES SÉRIEUSES PEUVENT SURVENIR SI L’ÉQUIP EMENT N’EST PAS UTILISÉ CORRE CTEMENT. LISEZ LE MANUEL D’INSTRU CTION AVANT D’UTILISER L’EXERCISEUR. GARDE Z LES ENFANTS À L’ÉCART DE CET ÉQUIPEMENT. POUR USAG E PAR LE CONSOMMATEUR SEULE MENT.

ADVERTENCIA

CONSULTE CON UN MÉDICO ANTES DE UTILIZAR CUALQUIER EQU IPO PARA HACER EJERCICIOS. SI EL EQUIPO SE UTILIZA INDEB IDAMENTE, EXISTE LA POSIBILI DAD DE LESIONES GRAVES. LEA EL MANUAL DE INSTRUCC IONES ANTES DE UTILIZAR EL EQUI PO. MANTENGA A LOS NIÑOS ALEJADOS DE ESTE EQUIPO. PARA USO POR PARTE DEL CONSUMIDOR ÚNICAMENTE.

CRANK ARM

FOOT PADS

GUIDE RAIL SET

USB, AUDIO IN/OUT PORTS

CONTROLS AND

DISPLAY WINDOWS

WATER BOTTLE HOLDER

CONSOLE MAST

LOWER HANDLEBAR

12,4

POWER CORD

SOCKET

STABILIZER TUBE

PEDAL ARM

CAUTION ATTENTION PRECAUCIÓN

KEEP HANDS AND FEET AWAY FROM

THIS AREA.

GARDEZ VOS MAINS ET

VOS PIEDS À L’ÉCART

DE CET ENDROIT.

MANTENGA LAS MANOS

Y LOS PIES ALEJADOS

DE ESTA ÁREA.

REAR COVER

TOOLS INCLUDED:

F 5mm L Wrench F 8mm L Wrench F 13/15mm Flat Wrench

PARTS INCLUDED:

F 1 Console F 1 Console Mast F 1 Water Bottle Holder F 1 Main Frame F 1 Audio Adaptor Cable F 2 Handlebar Caps F 2 Upper Handlebars F 2 Lower Handlebars F 2 Link Arms F 2 Pedal Arms F 1 Power Cord F 1 Stabilizer Tube F 1 Guide Rail Set F 1 Rear Cover F 1 Top Cap of Frame F 1 Rear Top Cap of Frame F 1 Hardware Kit

PRE ASSEMBLY

UNPACKING

Unpack the product where you will be using it. Place the incline trainer carton on a level flat surface. It is recommended that you place a protective covering on your floor. Never open box when it is on its side.

NOTE: During each assembly step, ensure that ALL nuts and bolts are in place and partially threaded in before completely tightening any ONE bolt.

NOTE: A light application of grease may aid in the installation of hardware. Any grease, such as lithium bike grease is recommended.

NEED HELP?

If you have questions or

if there are any missing

parts, contact Customer

Tech Support. Contact

information is located on the

back panel of this manual.

ASSEMBLY STEP 1

PART

TYPE

HARDWARE FOR STEP 1

DESCRIPTION QTY

M8X1.25PX30L 4A BOLT

8.2X15.4X2.0T

8.4X17X1T

A Open HARDWARE FOR STEP 1.

B Attach the STABILIZER TUBE (1) to the MAIN FRAME (2)

using 2 BOLTS (A), 2 SPRING WASHERS (B) and 2ARC

4B SPRING WASHER

4C ARC WASHER

A B C

WASHERS (C) on each side.

A B C

ASSEMBLY STEP 2

PART

HARDWARE FOR STEP 2

TYPE

DESCRIPTION QTY

8.2X15.4X2T 4D SPRING WASHER

M8X1.25PX35L-20L 4E B OLT

8.2X16X2T 4F FLAT WASH ER

M8X1.25P 4G NUT

A Open HARDWARE FOR STEP 2.

B Align GUIDE RAIL SET (3) with MAIN FRAME (2)

as shown.

C Attach the GUIDE RAIL SET (3) to the INCLINE

BRACKET (4) using 4 BOLTS (E), 4 FLAT WASHERS (F), 4 SPRING WASHERS (D) and 4 NUTS (D).

E G F D

ASSEMBLY STEP 3

PART

TYPE

HARDWARE FOR STEP 3

DESCRIPTION QTY

M10X1.5PX20L 4H BOLT

10.2X18.4X2.5T

10.2.X20X1.5T

A Open HARDWARE FOR STEP 3.

B Attach the GUIDE RAIL SET (3) to the MAIN FRAME (2)

using 4 BOLTS (H), 4 SPRING WASHERS (I) and 4 FLAT

4I SPRING WASHER

4J FL AT WASHER

WASHERS (J).

IH J

ASSEMBLY STEP 4

HARDWARE FOR STEP 4

PART TYPE DESCRIPTION QTY

K WAVY WASHER

FL AT WASHER

7 7

17.2X22.5X.5T 2

8.2X20.0X1.5T 2

8.2X15.4X2.0T 2M SPRING WASHER

M8X1.25PX20T 2N B OLT

A Open HARDWARE FOR STEP 4.

B Carefully pull the CONSOLE CABLE (5) through the

CONSOLE MAST (6) using the twist tie located inside the CONSOLE MAST (6).

C Attach CONSOLE MAST (6) to MAIN FRAME (2)

using PRE-INSTALLED BOLTS AND WASHERS (7).

D Slide WAVY WASHER (K) over CRANK (8) followed by

LOWER LINK ARM (9) as shown. Rest pedal arm wheel on guide rail.

E Attach the LOWER LINK ARM (9) to the CRANK (8)

using 1 FLAT WASHER (L), 1 SPRING WASHER (M) and 1 BOLT (N).

F Repeat steps D–E on the opposite side of the elliptical.

M L K

ASSEMBLY STEP 5

HARDWARE FOR STEP 5

PART TYPE DESCRIPTION QTY

M8X1.25PX20L 2O BOLT

SPRING WASHER

WAVY WASHER

8.2X15.4X2T 2

8.2X20X1.5L 2Q FL AT WASHER

20.7X29.1X0.5T 2R

20.2X27.2X1.5T 4S FL AT WASHER

A Open HARDWARE FOR STEP 5.

B Slide 1 FLAT WASHER (S), 1 WAVY WASHER (R)

and another FLAT WASHER (S) onto the pivot shaft of the PEDAL ARM (10).

C Slide the pivot shaft of the PEDAL ARM (10) into

the LOWER LINK ARM (9).

D Attach the LOWER LINK ARM (9) to the PEDAL

ARM(10) using 1 FLAT WASHER (Q), 1 SPRING WASHER (P) and 1 BOLT (O).

E Repeat steps B–D opposite side.

PO S Q R

ASSEMBLY STEP 6

HARDWARE FOR STEP 6

PART TYPE DESCRIPTION QTY

M8X1.25PX20L 2T BOLT

FL AT WASHER

RUBBER WASHER

8.6X26X2T 4

16X25X1.5L 4V F LAT WA SH ER

16.2X26.2X11.5T 2W

8.2X15.4X2T 2X SPRING WASHER

A Open HARDWARE FOR STEP 6. B Slide 1 RUBBER WASHER (W) and 1 FLAT

WASHER (V) onto the CONSOLE MAST PIVOT SHAFT (11).

C Slide LOWER HANDLEBAR (12) onto CONSOLE

MAST PIVOT SHAFT (11) and attach using

1FLAT WASHER (V), 1 FLAT WASHER (U) 1HANDLEBAR CAP (13), 1 FLAT WASHER (U), 1SPRING WASHER (X) and 1 BOLT (T).

D Repeat step A on the opposite side.

T W V U X

ASSEMBLY STEP 7

HARDWARE FOR STEP 7

PART TYPE DESCRIPTION QTY

Z BOLT

SPRING WASHER

M8X1.25PX70L-12L 2

8.2X15.4X2T 2

8.2X20X1.5T 2BB FL AT WASHER

M8X1.25P 2CC NUT

A Open HARDWARE FOR STEP 7.

B Slide PEDAL ARM (10) into bottom end of LOWER

HANDLEBAR (12).

C Secure the joint with 1 BOLT (Z), 1 SPRING WASHER

(AA),1 FLAT WASHER (BB) and 1 NUT (CC)

D Repeat steps B–C on the other side.

CCZ BB AA

NOTE: At this time pleae tighten all bolts and screws.

ASSEMBLY STEP 8

PART

DD SCREW

EE SCREW

TYPE

HARDWARE FOR STEP 8

DESCRIPTION QTY

M5X0.8PX12L

4X15L

A Open HARDWARE FOR STEP 8. B Slide TOP CAP REAR COVER (14) around

CONSOLE MAST (6) and on top of side coversand attach using 2 SCREWS (DD).

C Snap TOP CAP FRONT COVER (15) in the front

of TOP CAP REAR COVER (14).

D Slide REAR CAP (16) over REAR STABILIZER (17)

and attach using 3 SCREWS (EE).

ASSEMBLY STEP 9

HARDWARE FOR STEP 9

PART

TYPE

SCREWS

DESCRIPTION QTY

M5X0.8PX12L 4FF

NOTE:

All hardware for this step is pre-installed.

A Slide the RIGHT UPPER HANDLEBAR (17) onto the

RIGHT LOWER HANDLEBAR (12). Using pre-attached 1 BOLT and 1 SET SCREW (18) connect the UPPER AND LOWER HANDLEBARS (17&12) as shown in

the diagram. Do not tighten set screw until the bolt is installed

B Repeat step A on the opposite side.

C Connect the 3 CONSOLE CABLES (5).

D Carefully tuck the CONSOLE CABLES (5) into the

CONSOLE MAST (6) before attaching the CONSOLE(19). Attach CONSOLE (19) to CONSOLE MAST (6) using 4SCREWS (FF).

ASSEMBLY STEP 10

CONGRATULATIONS.

ASSEMBLY COMPLETE!

12,4

ELLIPTICAL OPERATION

This section explains how to use your elliptical’s console and programming. The BASIC OPERATION section in the ELLIPTICAL GUIDE has instructions for the following:

• LOCATION OF THE ELLIPTICAL

• POWER/GROUNDING INSTRUCTIONS

• FOOT POSITIONING

• MOVING THE ELLIPTICAL

• LEVELING THE ELLIPTICAL

• POWER/MANUAL INCLINE OPERATION

• USING THE HEART RATE FUNCTION

C D

F E

H K

O M

CONSOLE OPERATION

Note: There is a thin protective sheet of clear plastic on the overlay of the console that should be removed before use.

A) LCD DISPLAY WINDOWS: Incline, Speed, RPM, Watts, Heart Rate, Fan. B) LED DISPLAY: Time, Resistance, Distance, Calories, Count Down, Incline, Pace, Heart Rate. C) WORKOUT LED INDICATORS: indicate what workout is set for the current program. D) SELECT TARGET/WORKOUT KNOB: rotate/press to select your desired workout/target E) START: press to begin exercising, start your workout, or resume exercising after pause. F) INCLINE +/- KEYS: used to adjust incline in small increments. G) RESISTANCE +/- KEYS: used to adjust resistance in small increments. H) INCLINE QUICK KEYS: used to reach desired incline more quickly. I) RESISTANCE QUICK KEYS: used to reach desired resistance more quickly. J) FAN KEY: press to turn fan on and off. K) FAN: personal workout fan. L) SPEAKERS: music plays through speakers when your CD / MP3 player is connected to the console.

M) AUDIO IN JACK: plug your CD / MP3 player into the console using the included audio adaptor cable. N) AUDIO OUT / HEADPHONE JACK: plug your headphones into this jack to listen to your music through the headphones.

Note: when headphones are plugged into the headphone jack the sound will no longer come out through the speakers.

Make sure to unplug input jacks when using Bluetooth.

O) USB INPUT: 1A/5V USB output power. P) TABLET/READING RACK: holds tablet or reading material. Q) BLUETOOTH INDICATOR LIGHT: display when machine is paired with a Bluetooth compatible device. R) INCLINE +/- KEYS: used to adjust incline in small increments (0.5% increments). S) RESISTANCE +/- KEYS: used to adjust resistance in small increments (0.5% increments).

DISPLAY WINDOWS

• TIME: Shown as minutes: seconds. View the time remaining or the time elapsed in your workout.

• DISTANCE: Shown as miles. Indicates distance traveled.

• SPEED: Shown as MPH. Indicates how fast the foot pads are moving.

• INCLINE: Indicates the incline level of the power ramp.

• CALORIES: Total calories burned.

• HEART RATE: Shown as BPM (beats per minute). Used to monitor your heart rate (displayed when contact is

made with both pulse grips).

• RESISTANCE: Shows the current level of resistance.

• PACE: Indicates how many minutes it takes to complete a mile while at your current speed.

• RPM: Rotations Per Minute.

• WATTS: Displays current user power output

GETTING STARTED

1) Check to make sure no objects are placed on the pedals that will hinder the movement of the incline elliptical.

2) Plug in the power cord and turn the incline elliptical ON. (The ON/OFF switch is next to the power cord.)

3) You have two options to start your workout:

A) QUICK START UP

Simply press the START key to begin working out. Time, distance, and calories will all count up from zero. OR...

B) SELECT A WORKOUT OR TARGET

1) Select your USER by turning the workout knob and then pressing when your desired USER is displayed.

2) Select your WEIGHT by turning the workout knob and then pressing when your desired WEIGHT is displayed.

3) Select your PROGRAM by turning the workout knob and then pressing when your desired PROGRAM is displayed.

4) Adjust the SETTING by turning the workout knob and then pressing when your desired SETTING is displayed.

5) Press START to begin.

WORKOUT PROFILES

Segment

Warm up

Program segements - Repeat

1) MANUAL: Control everything about your workout – from start to finish. This program is a basic workout with no pre-defined settings,

allowing you to manually adjust the machine at any time. It begins with a resistance at 1.

2) HILL CLIMB: Simulates a hill ascent and descent. This program helps tone muscle and improve cardiovascular ability. Incline and

resistance change and segments repeat every 60 seconds.

Incline and resistance change every 60 seconds

Seconds 60 60 60 60 60 60 60 60 60 60

Level

Inc 0 2 2 4 4 4 6 6 6 6

Res 1 2 2 3 2 3 4 5 4 3

Inc 0 2 2 4 6 6 6 6 8 8

Res 1 2 2 3 4 5 6 7 6 5

Inc 0 2 2 6 6 6 8 8 10 10

Res 1 2 2 4 6 7 8 9 8 7

Inc 0 2 2 6 8 8 10 10 10 10

Res 1 2 2 5 8 9 10 11 10 9

Inc 2 4 6 8 10 10 10 10 12 12

Res 2 3 5 6 10 11 12 13 12 11

Inc 2 4 6 10 10 10 12 12 14 14

Res 2 3 5 7 12 13 14 15 14 13

Inc 2 4 6 10 12 12 14 14 16 16

Res 2 3 5 8 14 15 16 17 16 15

Inc 2 4 6 12 14 14 16 16 16 16

Res 2 3 5 9 15 16 17 18 17 16

Inc 4 6 6 14 16 16 16 16 18 18

Res 3 4 5 10 16 17 18 19 18 17

Inc 4 6 10 16 16 16 18 18 18 18

Res 3 4 8 11 17 18 19 20 19 18

1 2 3 4 5 6 7 8 9 10

3) MY FIRST 5K: This 9-week program is intended for inexperienced runners looking to run their first 5k or simply begin an exercise

Week Workout#1 Workout#2 Workout#3

5minutewarmup 5minutewarmup 5minutewarmup

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

1minjog 1minjog 1minjog

1.5minwalk 1.5minwalk 1.5minwalk

5minutecooldown 5minutecooldown 5minutecooldown

5minutewarmup 5minutewarmup 5minutewarmup

1.5minutejog 1.5minutejog 1.5minutejog

2minutewalk 2minutewalk 2minutewalk

1.5minutejog 1.5minutejog 1.5minutejog

2minutewalk 2minutewalk 2minutewalk

1.5minutejog 1.5minutejog 1.5minutejog

2minutewalk 2minutewalk 2minutewalk

1.5minutejog 1.5minutejog 1.5minutejog

2minutewalk 2minutewalk 2minutewalk

1.5minutejog 1.5minutejog 1.5minutejog

2minutewalk 2minutewalk 2minutewalk

1.5minutejog 1.5minutejog 1.5minutejog

2minutewalk 2minutewalk 2minutewalk

5minutecooldown 5minutecooldown 5minutecooldown

5minutewarmup 5minutewarmup 5minutewarmup

1.5minutejog 1.5minutejog 1.5minutejog

1.5minutewalk 1.5minutewalk 1.5minutewalk

3minutejog 3minutejog 3minutejog

3minutewalk 3minutewalk 3minutewalk

1.5minutejog 1.5minutejog 1.5minutejog

1.5minutewalk 1.5minutewalk 1.5minutewalk

3minutejog 3minutejog 3minutejog

3minutewalk 3minutewalk 3minutewalk

5minutecooldown 5minutecooldown 5minutecooldown

Warmupandcooldownspeeds1.0mphor75%ofwalkspeed,whicheverisgreater

Week Workout#1 Workout#2 Workout#3

5minutewarmup 5minutewarmup 5minutewarmup

3minutejog 3minutejog 3minutejog

1.5minutewalk 1.5minutewalk 1.5minutewalk

5minutejog 5minutejog 5minutejog

2.5minutewalk 2.5minutewalk 2.5minutewalk

3minutejog 3minutejog 3minutejog

1.5minutewalk 1.5minutewalk 1.5minutewalk

5minutejog 5minutejog 5minutejog

5minutecooldown 5minutecooldown 5minutecooldown

5minutewarmup 5minutewarmup 5minutewarmup

5minutejog 5minutejog 5minutejog

3minutewalk 3minutewalk 3minutewalk

5minutejog 5minutejog 5minutejog

3minutewalk 3minutewalk 3minutewalk

5minutejog 5minutejog 5minutejog

5minutecooldown 5minutecooldown 5minutecooldown

5minutewarmup 5minutewarmup 5minutewarmup

5minutejog 10minutejog 25minutejog

3minutewalk 3minutewalk 5minutecooldown

8minutejog 10minutejog

3minutewalk 5minutecooldown

5minutejog

5minutecooldown

5minutewarmup 5minutewarmup 5minutewarmup

25minutejog 25minutejog 25minutejog

5minutecooldown 5minutecooldown 5minutecooldown

5minutewarmup 5minutewarmup 5minutewarmup

28minutejog 28minutejog 28minutejog

5minutecooldown 5minutecooldown 5minutecooldown

5minutewarmup 5minutewarmup 5minutewarmup

30minutejog 30minutejog 30minutejog

5minutecooldown 5minutecooldown 5minutecooldown

Warmupandcooldownspeeds1.0mphor75%ofwalkspeed,whicheverisgreater

routine. It is designed specifically to keep you motivated and engaged, gradually building your strength, increasing your stamina and giving you the confidence it takes to complete your first 5k.

4) FAT BURN: Relatively slow and steady is the name of the game to maximize your weight-loss goals. Promotes weight loss by increasing

Warm Up

Program Segments - Repeat

and decreasing the resistance, while keeping you in your fat burning zone. Resistance changes, segments repeat every 60 seconds.

Resistance changes every 60 seconds

Seconds 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 Segment

Level 1 1 2 2 3 4 3 4 5 5 3 4 6 6 5 4 3 Level 2 2 3 3 3 5 4 5 6 6 4 5 7 7 6 5 4 Level 3 2 4 4 5 7 6 7 8 8 6 7 9 9 8 7 6 Level 4 3 4 5 6 8 7 8 9 9 7 8 10 10 9 8 7 Level 5 4 6 7 7 10 9 10 11 11 9 10 12 12 11 10 9 Level 6 4 6 7 8 11 10 11 12 12 10 11 13 13 12 11 10 Level 7 5 7 9 9 13 12 13 14 14 12 13 15 15 14 13 12 Level 8 5 8 9 10 14 13 14 15 15 13 14 16 16 15 14 13 Level 9 6 9 11 12 16 15 16 17 17 15 16 18 18 17 16 15

Level 10

2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

10 12 13 18

17 18

19 19 17 18

19 18

5) CUSTOM: Allows you to create and reuse your perfect workout with a combination of a specific resistance, incline and time or

distance. The ultimate in personal programming. This is a time or distance based goal program.

TARGET PROFILES

4 5 5 5 13 15 17 14 16 17 14 15 16 13

Warm Up

Program segments

Warm Up

Program segments

1) DISTANCE: Push yourself and go further during your workout with 13 distance workouts. Choose from 1 mile, 2 miles, 5k, 5 miles, 10k,

8 miles, 15k, 10 miles, 20k, half marathon, 15 miles, 20 miles, and marathon goals. You set your level.

Resistance changes and all segments are .016km and repeat. (Warm up does not repeat)

Seconds 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km 0.16km Segment

Level 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 Level 2 1 2 2 3 3 5 7 4 6 7 4 5 6 3 Level 3 2 2 3 3 4 6 8 5 7 8 5 6 7 4 Level 4 2 3 3 4 6 8 10 7 9 10 7 8 9 6 Level 5 3 4 4 4 8 10 12 9 11 12 9 10 11 8 Level 6 3 5 4 5 10 12 14 11 13 14 11 12 13 10 Level 7 4 5 5 5 11 13 15 12 14 15 12 13 14 11 Level 8 Level 9 4 5 5 5 15 17 19 16 18 19 16 17 18 15

Level 10 4 5 6 6 16 18 20 17 19 20 17 18 19 16

2 3 4 5 6 7 8 9 10 11 12 13 14

2) CALORIES: Set goals for burning calories from 20 to 980 calories in 20 calorie increments. You set your level to keep you in your fat

burning zone.

Resistance changes and all segments are 20 calories and repeat. (Warm up does not repeat)

Seconds 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal 20 cal Segment

Level 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 Level 2 1 2 2 3 3 5 7 4 6 7 4 5 6 3

Level 3 2 2 3 3 4 6 8 5 7 8 5 6 7 4 Level 4 2 3 3 4 6 8 10 7 9 10 7 8 9 6 Level 5 3 4 4 4 8 10 12 9 11 12 9 10 11 8 Level 6 3 5 4 5 10 12 14 11 13 14 11 12 13 10 Level 7 4 5 5 5 11 13 15 12 14 15 12 13 14 11 Level 8 4 5 5 5 13 15 17 14 16 17 14 15 16 13 Level 9 4 5 5 5 15 17 19 16 18 19 16 17 18 15

Level 10 4 5 6 6 16 18 20 17 19 20 17 18 19 16

2 3 4 5 6 7 8 9 10 11 12 13 14

TARGET HEART RATE: This program is designed for you to improve your overall cardiovascular fitness levels. You simply set your target heart rate. The program will then monitor and adjust the intensity level to maintain your heart rate within your targeted range while you exercise – a proven method to maximize your weight loss and fitness goals. A chest strap is required and must be worn during the duration of this program. See below for calculating your target heart rate.

Calculating Your Target Heart Rate

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.

Target Heart

Rate Zone

VERY HARD

90 - 100%

HARD

80 - 90%

MODERATE

70 - 80%

LIGHT

60 - 70%

VERY LIGHT

50 - 60%

Workout Duration

< 5 min

2-10 min 152-171 BPM Shorter Workouts

10-40 min

40-80 min

20-40 min

Example THR

(age 30)

171-190 BPM

133-152 BPM

114-133 BPM

104-114BPM

Your THR Recommend For

Fit persons for

athletic training

Moderately long

Workouts

Longer and

frequently repeated

shorter exercises

Weight management

and active recovery

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