20
RANDOM
Warm up
Program Segments
Cool down
Seconds 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
Level
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18
1
1
1
2
2
1
3
5
2
4
7
2
3
6
1
1
1
1
1
2
1
2
2
3
2
4
6
3
5
8
3
4
7
2
2
1
1
1
3
2
2
3
3
3
5
7
4
6
9
4
5
8
3
2
1
1
1
4
2
3
3
4
4
6
8
5
7
10
5
6
9
4
3
1
1
1
5
3
4
4
4
5
7
9
6
8
11
6
7
10
5
3
3
2
1
6
3
5
4
5
6
8
10
7
9
12
7
8
11
6
4
3
2
1
7
4
5
5
5
7
9
11
8
10 13
8
9
12
7
4
3
2
1
8
4
5
5
5
8
10 12
9
11 14
9
10 13
8
4
3
2
1
9
4
5
5
5
9
11 13 10 12 15 10 11 14
9
5
4
3
1
10
4
5
6
6
10 12 14 11 13 16 11 12 15 10
5
4
3
1
11
4
5
7
7
11 13 15 12 14 17 12 14 16 11
6
5
4
1
12
4
5
8
8
12 14 16 13 15 18 13 14 17 12
6
5
4
1
13
4
5
9
9
13 15 17 14 16 19 14 15 18 13
7
6
5
1
14
4
5
9
9
14 16 18 15 17 20 15 16 19 14
7
6
5
1
Target Heart
Rate Zone
Workout
Duration
Example THR Zone
(age 30)
Your
THR Zone
Recommended For
VERY HARD
90-100%
<
5
min
171-190
bpm
Fit persons and for athletic training
HARD
80-90%
2-10
min
152-171
bpm
Shorter workouts
MODERATE
70-80%
10-40
min
133-152
bpm
Moderately long workouts
LIGHT
60-70%
40-80
min
114-133
bpm
Longer and frequently repeated
shorter exercises
VERY LIGHT
50-60%
20-40
min
104-114
bpm
Weight management and active
recovery
CANDANCE
Seconds 60 60 60 60 30 60 90 60 90 45 60 45 90 90 30 30 60 60 60 60
Warm up
F
R
F
R
F
R
F
R
F
R
F
R
Cool down
Level
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15 16 17 18 19 20
1
1
1
1
2
3
2
3
1
2
3
1
2
3
1
2
3
2
1
1
1
2
1
1
1
2
4
3
4
2
3
4
2
3
4
2
3
4
2
1
1
1
3
1
1
1
2
5
4
5
3
4
5
3
4
5
3
4
5
2
1
1
1
4
1
1
1
3
6
5
6
4
5
6
4
5
6
4
5
6
3
1
1
1
5
1
2
3
3
7
6
7
5
6
7
5
6
7
5
6
7
3
3
2
1
6
1
2
3
4
8
7
8
6
7
8
6
7
8
6
7
8
4
3
2
1
7
1
2
3
4
9
8
9
7
8
9
7
8
9
7
8
9
4
3
2
1
8
1
2
3
5
10
9
10
8
9
10
8
9
10
8
9
10
5
3
2
1
9
1
1
1
2
11 10 11
9
10 11
9
10 11
9
10 11
2
1
1
1
10
1
1
1
2
12 11 12 10 11 12 10 11 12 10 11 12
2
1
1
1
11
2
2
2
3
13 12 13 11 12 13 11 12 13 11 12 13
2
1
1
1
12
3
3
3
4
14 13 14 12 13 14 12 13 14 12 13 14
3
1
1
1
13
3
4
4
5
15 14 15 13 14 15 13 14 15 13 14 15
3
3
2
1
14
3
4
5
6
16 15 16 14 15 16 14 15 16 14 15 16
4
3
2
1
ENGLISH
HZ19_OM_BT5.1_II_090419'_A.indd 20
2019/9/4 上午10:45
Summary of Contents for Citta BT5.1
Page 11: ...11 CONSOLE OPERATION ENGLISH HZ19_OM_BT5 1_II_090419 _A indd 11 2019 9 4 上午10 45 ...
Page 12: ...12 A D C E G F B ENGLISH HZ19_OM_BT5 1_II_090419 _A indd 12 2019 9 4 上午10 45 ...
Page 31: ...31 OPTIONAL ACCESSORIES ASSEMBLY ENGLISH HZ19_OM_BT5 1_II_090419 _A indd 31 2019 9 4 上午10 45 ...
Page 35: ...35 OPTIONAL ACCESSORIES ENGLISH HZ19_OM_BT5 1_II_090419 _A indd 35 2019 9 4 上午10 45 ...
Page 51: ...51 BEDIENUNG DER KONSOLE DEUTSCH HZ19_OM_BT5 1_II_090419 _A indd 51 2019 9 4 上午10 45 ...
Page 52: ...52 A D C E G F B DEUTSCH HZ19_OM_BT5 1_II_090419 _A indd 52 2019 9 4 上午10 45 ...
Page 75: ...75 OPTIONALES ZUBEHÖR DEUTSCH HZ19_OM_BT5 1_II_090419 _A indd 75 2019 9 4 上午10 45 ...
Page 91: ...91 BEDIENING VAN DE CONSOLE NEDERLANDS HZ19_OM_BT5 1_II_090419 _A indd 91 2019 9 4 上午10 45 ...
Page 92: ...92 A D C E G F B NEDERLANDS HZ19_OM_BT5 1_II_090419 _A indd 92 2019 9 4 上午10 45 ...
Page 115: ...115 OPTIONELE ACCESSOIRES NEDERLANDS HZ19_OM_BT5 1_II_090419 _A indd 115 2019 9 4 上午10 45 ...
Page 132: ...132 A D C E G F B FRANÇAIS HZ19_OM_BT5 1_II_090419 _A indd 132 2019 9 4 上午10 45 ...
Page 155: ...155 ACCESSOIRES EN OPTION FRANÇAIS HZ19_OM_BT5 1_II_090419 _A indd 155 2019 9 4 上午10 45 ...
