Horizon Fitness OXFORD 3 Mode D'emploi page 119

PROGRAMS
CATEGORIES OXFORD 3
TRAINING Manual
GOALS Distance
RACE Beginner
Intermediate
Advanced
TRAINING INTERVALS
PERFORMANCE INTERVALS
TARGET HEART RATE
PROGRAM INFORMATION
MANUAL: Adjust your resistance level manually during workout. User sets time.
RACE: User chooses the difficulty of the RACE game. Options include BEGINNER
(500M in 3:00), INTERMEDIATE (2,000M in 12:00) and ADVANCED (5,000M in 30:00).
DISTANCE: Push yourself and go further during your workout with
7 distance workouts. Choose from 500M, 1,000M, 2,000M, 4,000M,
5,000M, 6,000M and 10,000M. User sets starting resistance level.
OXFORD 6 ONLY
PERFORMANCE INTERVALS: Effective weight loss workouts that helps you improve
your fitness level. Choose from Speed Intervals and Endurance Intervals.
TRAINING INTERVALS: User selects the number of intervals and then time or
distance WORK and REST intervals to create a custom Intervals program.
FAT BURN: Promotes weight loss by increasing and decreasing the resistance.
TARGET HEART RATE: % Maximum Target Heart Rate (%THR) automatically
OXFORD 6
adjusts resistance to bring you within 5 beats of your set % of maximum heart
rate. Target Heart Rate (THR) automatically adjusts resistance to maintain your
Manual
target heart rate. These workouts require you to wear a wireless heart rate strap.
Fat Burn
Distance
The first step in knowing the right intensity for your training is to find out your
Beginner
maximum heart rate (max HR = 220 – your age). The age-based method provides
Intermediate
an average statistical prediction of your max HR and is a good method for the
Advanced
majority of people, especially those new to heart rate training. The most precise
Time
Distance
and accurate way of determining your individual max HR is to have it clinically
Endurance Intervals tested by a cardiologist or exercise physiologist through the use of a maximal
Speed Intervals
stress test. If you are over the age of 40, overweight, have been sedentary for
Max HR
several years, or have a history of heart disease in your family, clinical testing
Target HR
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
Target heart rate notes:
• Warm-up and cool-down each last 4 minutes.
• After 4 minutes, the resistance will automatically adjust
• If no heart rate is detected or signal is lost, the resistance will remain at
• If your heart rate is 25 beats over your target zone the program will shut down.
Workout Example THR Zone
Rate Zone Duration (age 30) THR Zone
VERY HARD
< 5 171 – 190 BPM
min
90 – 100%
HARD
2 – 10 152 – 171 BPM
min
80 – 90%
MODERATE
10 – 40 133 – 152 BPM
min
70 – 80%
LIGHT
40 – 80 114 – 133 BPM
min
60 – 70%
VERY LIGHT
20 – 40 104 – 114 BPM
min
50 – 60%
to bring you near your specified heart rate.
the same level for 60 seconds and then begin decreasing 1 resistance
level every 10 seconds until the minimum resistance is reached.
Your
Recommended For
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery
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