Program Information - Horizon Fitness PARAGON X Guide D'utilisation

PROGRAM INFORMATION

PROGRAM
P0 P1
MANUAL SPRINT9
P2.1 P2.2
1K 5K
P4 P5
INTERVALS PERFORMANCE
P4.1 P4.2 P5.1 P5.2
Speed Intervals Peak Intervals Weight Loss Gerkin
P8.1 P8.2 P8.3 P8.4
Beginner Obstacle Challenge 5K (1)
P9
CUSTOM
P9.1 P9.2
Custom 1 Custom 2
SPRINT 8:The SPRINT 8 program is an anaerobic High Intensity Interval Training program designed to build muscle, improve
speed, and naturally increase the release of Human Growth Hormone (HGH) in your body.
DISTANCE: Push yourself and go further during your workout with five distance workouts. Choose from 1K, 5K, 10K, half
marathon, marathon.
CALORIES: Set goals for burning calories with three workouts. Choose from 300, 500, 700. User sets starting speed and
incline levels. Calories burned are calculated using weight input of user profile.
INTERVALS: An effective fat-burning workout that helps you improves your fitness level. Choose from speed intervals, peak
intervals, endurance intervals.
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HZ19_OG_Paragon X v1_1_A.indd 8-9
P2 P3
DISTANCE CALORIES
P2.3 P2.4 P3.1 P3.2 P3.3
10K Half Marathon 300K 500K 700K
P6 P7
HEART RATE STEPS
P6.1 P6.2 P7.1 P7.2
Target HR %Target HR 5000 10000
P8
AIR TRAIN
P8.5 P8.6 P8.7 P8.8 P8.9
5K (2) 5K (3) 5K (4) 10K (1) 10K (2)
PERFORMANCE: Include Weight Loss and Gerkin. Promote weight loss by increasing and decreasing the speed and incline,
while keeping you in your fat burning zone. And Gerkin Protocol tests cardiopulmonary health.
STEPS: Promotes healthy activity with 2 step-based workouts calculated using average stride length. Choose from 5000 and
10000 step workouts. User sets starting speed and incline levels.
HEART RATE ZONE INCLUDES TARGET HR, % TARGET HR:
A workout designed to keep you in your specified heart rate zone. This workout requires you to wear a wireless heart rate
strap.
TARGET HEART RATE:
The first step is knowing the right intensity for your training is to find out your maximum heart rate (max HR=220-age). The
age-based method provides an average statistical prediction of your max. HR is a good method for the majority of people.
P8.10
Take 30 year old person for instance, the max HR is 220 - 30 =190 bpm. So 190 bpm is the target of this program, incline
50K
ranges very automatically based on your heart rate changes during workout.
% TARGET HR:
There are 3 percentage values can be chosen, %55 (weight management and active recovery), %70 (moderately long
workouts) and %85 (fit persons and for athletic training). Target heart rate is calculated by (220-age)*%HR, for example 30
year-old person would like to take the weight management and active recovery (%55), target heart rate is (220-30) * 55% = 105
bmp.
Heart Rate
20+ under target
6-19 under target
+/- 5 of target
6-19 over target
20-24 over target
25+ over target
Incline Function Incline Very
Increase every 10 seconds 0.50%
Increase every 35 seconds 0.50%
No change 0
Decrease every 35 seconds -0.50%
Decrease every 10 seconds -0.50%
Program stop Console reset
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7/29/19 9:31 AM