Horizon Fitness 7.0AT, Owner'S Manual

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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 an incline at 0 and speed at 0.8 km/h.
2) HILL CLIMB : Simulates a hill ascent and descent. This program helps tone muscle and improve cardiovascular ability. Incline
changes and segments repeat every 30 seconds.
Incline changes and segments repeat every 30 seconds.
Segment 1 2 3 4 5 6 7 8 9 10
Time 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec
Level 1 0 0 1 1.5 2 2.5 3 3 2.5 2 1.5 1
Level 2 0 0 1.5 2 2.5 3 3.5 3.5 3 2.5 2 1.5
Level 3 0 1 2 2.5 3 3.5 4 4 3.5 3 2.5 2
Level 4 0 1.5 2.5 3 3.5 4 4.5 4.5 4 3.5 3 2.5
Level 5 0 1.5 3 3.5 4 4.5 5 5 4.5 4 3.5 3
Level 6 0 1.5 3.5 4 4.5 5 5.5 5.5 5 4.5 4 3.5
Level 7 0 1.5 4 4.5 5 5.5 6 6 5.5 5 4.5 4
Level 8 0 2 4.5 5 5.5 6 6.5 6.5 6 5.5 5 4.5
Level 9 0 2 5 5.5 6 6.5 7 7 6.5 6 5.5 5
Level 10 0 2 5.5 6 6.5 7 7.5 7.5 7 6.5 6 5.5
Warm Up
4:00 Mins
WORKOUT PROFILES
3) MY FIRST 5K : This 9-week program is intended for inexperienced runners looking to run their first 5k or simply begin an
exercise 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.
Week Workout #1 Workout #2 Workout #3
1 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
2 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
3 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 1.6 km/h or 75% of walk speed, whichever is greater
Week Workout #1 Workout #2 Workout #3
4
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 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
6 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
7 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
8 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
9 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 1.6 km/h or 75% of walk speed, whichever is greater