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Horizon Fitness Elite E7 User's Guide Page 10

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1918
E7
E9
E7
E9
PROGRAM CHARTS
SPRINTS (RESITANCE)
100M Sprints Recovery 200M Sprints Recovery 400M Sprints Recovery 800M Sprints Recovery 1600M Sprints Recovery
Beginner 7 2 Beginner 7 2 Beginner 7 2 Beginner 7 2 Beginner 7 2
Intermediate 8 3 Intermediate 8 3 Intermediate 8 3 Intermediate 8 3 Intermediate 8 3
Advanced 10 4 Advanced 10 4 Advanced 10 4 Advanced 9 4 Advanced 9 4
PEAK INTERVALS - INCLINE AND RESISTANCE CHANGE (20 LEVELS OF RESISTANCE)
Seconds 2:00 2:00 90 30 2:00 2:00
Level Segment # WARM UP 1 2 COOL DOWN
1
Level 1 2 2 4 2 1
Incline 10 15 5 15 15 0
2
Level 1 2 2 5 3 1
Incline 15 25 30 65 25 15
3
Level 1 2 3 5 2 1
Incline 20 30 40 75 30 20
4
Level 1 2 3 6 2 1
Incline 20 30 40 85 30 20
5
Level 1 2 3 6 2 1
Incline 25 35 45 90 35 25
6
Level 1 2 3 7 2 1
Incline 25 35 45 100 35 25
7
Level 2 3 4 7 3 2
Incline 25 40 55 100 40 30
8
Level 2 3 4 8 3 2
Incline 30 40 55 100 40 30
9
Level 2 3 4 8 3 2
Incline 30 45 60 100 50 30
10
Level 2 3 4 9 3 2
Incline 30 45 60 100 50 30
HILL TRAINING
Level WARM UP WORKOUT COOL DOWN
Beginner
Time
2 min 2 min 2 min 2 min 2 min 2 min 2 min 2 min 2 min
Incline
2 level
0%
4 level
5%
4 level
10%
4 level
15%
4 level
20%
4 level
25% …..
4 level
60%
2 level
0%
Intermediate
Time
2 min 2 min 2 min 2 min 2 min 2 min 2 min 2 min 2 min
Incline
2 level
0%
5 level
5%
5 level
10%
5 level
15%
5 level
20%
5 level
25% …..
5 level
80%
2 level
0%
Advanced
Time
2 min 2 min 2 min 2 min 2 min 2 min 2 min 2 min 2 min
Incline
2 level
0%
6 level
5%
6 level
10%
6 level
15%
6 level
20%
6 level
25% …..
6 level
100%
2 level
0%
RUN / WALK (RESISTANCE)
Level WARM UP RUN WALK COOL DOWN
Beginer
Time
2 min 2 min 2 min 2 min
Level 2 6 3 2
Intermediate
Time
2 min 5 min 1 min 2 min
Level 2 10 4 2
Advanced
Time
2 min 8 min 1 min 2 min
Level 2 14 5 2
ENDURANCE INTERVALS (RESISTANCE)
Warm Up 1 2 3 4 5 6 7 8 Cool Down
Time 4 min 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 4 min
Level 1 2 3 4 5 6 7 8 7 6 5 4 3
Level 2 3 4 5 6 7 8 9 8 7 6 5 4
Level 3 3 5 6 7 8 9 10 9 8 7 6 4
Level 4 4 5 7 8 9 10 11 10 9 8 7 5
Level 5 4 6 8 9 10 11 12 11 10 9 8 5
Level 6 5 8 9 10 11 12 13 12 11 10 8 6
Level 7 5 8 10 11 12 13 14 13 12 11 9 6
Level 8 6 8 11 12 13 14 15 14 13 12 10 7
Level 9 6 9 12 13 14 15 16 15 14 13 11 7
Level 10 7 10 13 14 15 16 17 16 15 14 11 8
Level 11 6 9 14 15 16 17 18 17 16 15 11 7
Level 12 7 10 15 16 17 18 19 18 17 16 11 8
SPEED INTERVALS
Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
Time 4 min 30 sec 60 sec 60 sec 30 sec 30 sec 60 sec 30 sec 60 sec 60 sec 30 sec 30 sec 60 sec 4 min
Level 1 1 2 2 3 5 1 1 5 5 1 5 1 1 5 5 1 3 2 2 1
Level 2 1 2 2 3 6 2 2 6 6 2 6 2 2 6 6 2 3 2 2 1
Level 3 1 2 2 4 7 3 3 7 7 3 7 3 3 7 7 3 4 2 2 1
Level 4 1 2 2 5 8 4 4 8 8 4 8 4 4 8 8 4 5 2 2 1
Level 5 2 3 5 6 9 5 5 9 9 5 9 5 5 9 9 5 6 5 3 2
Level 6 2 3 5 7 10 6 6 10 10 6 10 6 6 10 10 6 7 5 3 2
Level 7 2 3 5 8 11 7 7 11 11 7 11 7 7 11 11 7 8 5 3 2
Level 8 2 3 5 9 12 8 8 12 12 8 12 8 8 12 12 8 9 5 3 2
Level 9 3 4 5 10 13 9 9 13 13 9 13 9 9 13 13 9 10 5 4 3
Level 10 3 4 8 11 14 10 10 14 14 10 14 10 10 14 14 10 11 8 4 3
Level 11 3 6 10 12 15 11 11 15 15 11 15 11 11 15 15 11 12 10 6 3
Level 12 3 6 10 13 16 12 12 16 16 12 16 12 12 16 16 12 13 10 6 3
Level 13 5 9 13 14 17 13 13 17 17 13 17 13 13 17 17 13 14 13 9 5
Level 14 5 9 13 15 18 14 14 18 18 14 18 14 14 18 18 14 15 13 9 5
Level 15 5 9 13 16 19 15 15 19 19 15 19 15 15 19 19 15 16 13 9 5
Level 16 5 9 13 17 20 16 16 20 20 16 20 16 16 20 20 16 17 13 9 5
HZ14_OG_Elite_E7_E9_Rev1_4.indd 18-19 7/16/14 2:50 PM
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