FOR MODEL :

ADVENTURE 2
ADVENTURE 3

TREADMILL OWNER’S M ANUAL

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 INTRODUCTION
INTRODUCTION

CONGRATULATIONS and THANK YOU for your purchase of this Horizon Fitness treadmill!

PRECAUTIONS
IMPORTANT
Whether your goal is to win races or simply enjoy a fuller, healthier lifestyle, a Horizon treadmill can help
you attain it – adding club-quality performance to your at-home workouts, with the ergonomics and
innovative features you need to get stronger and healthier, faster. Because we’re committed to designing
fitness equipment from the inside out, we use only the highest quality components. It’s a commitment
we back with one of the strongest frame-to-motor warranty packages in the industry.

ASSEMBLY
You want exercise equipment that offers the most comfort, the best reliability and the highest quality in
its class.

YOU BEGIN
BEFORE
TABLE OF CONTENTS

OPERATION
TREADMILL
Important Precautions 4

Before You Begin 6

CONDITIONING
Treadmill Operation 9

GUIDELINES
Conditioning Guidelines 14

Troubleshooting & Maintenance 20

TROUBLESHOOTING
& MAINTENANCE
Limited Warranty 21

WARRANTY
LIMITED
3

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 INTRODUCTION

INTRODUCTION
I M P O R TA N T PRECAUTIONS
SAVE THESE INSTRUCTIONS
Read all instructions before using this treadmill. When using an electrical product, basic precautions
WARNING

PRECAUTIONS
PRECAUTIONS

To reduce the risk of burns, fire, electrical shock or injury to persons:

IMPORTANT
IMPORTANT

should always be followed, including the following: Read all instructions before using this treadmill. It is the
responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings
and precautions. If you have any questions after reading this manual, contact Customer Tech Support at the
number listed on the back panel of this manual. • Never use the treadmill before securing the safety tether clip to your clothing.
• If you experience any kind of pain, including but not limited to chest pains, nausea, dizziness, or shortness
of breath, stop exercising immediately and consult your physician before continuing.
Connect this exercise product to a properly grounded outlet only. • Do not wear clothes that might catch on any part of the treadmill.
ASSEMBLY

ASSEMBLY
WARNING See grounding instructions. • Always wear athletic shoes while using this equipment.
• Do not jump on the treadmill.
• Keep power cord away from heated surfaces.
• Do not insert or drop any object into any opening.
GROUNDING INSTRUCTIONS • Unplug treadmill before moving or cleaning it. To clean, wipe surfaces down with soap and slightly damp
cloth only; never use solvents. (See MAINTENANCE)
This product must be grounded. If a treadmill should malfunction or breakdown, grounding provides a path
• At no time should more than one person be on treadmill while in operation.
YOU BEGIN

YOU BEGIN
of least resistance for electrical current to reduce the risk of electrical shock. This product is equipped with
BEFORE

BEFORE
• This treadmill should not be used by persons weighing more than 300 pounds. Failure to comply will void
a cord having an equipment-grounding conductor and a grounding plug. The plug must be plugged into an
the warranty.
appropriate outlet that is properly installed and grounded in accordance with local codes and ordinances.
• This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, school
or institutional setting. Failure to comply will void the warranty.
• Do not use treadmill in any location that is not temperature controlled, such as but not limited to garages,
Improper connection of the equipment-grounding conductor can result in a porches, pool rooms, bathrooms, car ports or outdoors. Failure to comply may void the warranty.
WARNING risk of electric shock. Check with a qualified electrician or serviceman if you • Use the treadmill only as described in this manual.
OPERATION

OPERATION
TREADMILL

TREADMILL
are in doubt as to whether the product is properly grounded. Do not modify the • When lowering the treadmill deck, wait until rear feet are firmly on the floor before stepping on the deck.
plug provided with the product. If it will not fit the outlet, have a proper outlet • The equipment shall be installed on a stable base.
installed by a qualified electrician. • Disconnect the safety key to prevent uncontrolled usage of third parties.

This product is for use on a nominal 220V-240V circuit and has a grounding plug. At NO time should pets or children under the age of 12 be closer to the treadmill than 10 feet.
This product must be used on a dedicated circuit. To determine if you are on a dedicated circuit,
CONDITIONING

CONDITIONING
At NO time should children under the age of 12 use the treadmill.
GUIDELINES

GUIDELINES
shut off the power to that circuit and observe if any other devices lose power. If so, move devices to a Children over the age of 12 should not use the treadmill without adult supervision.
different circuit.

OTHER SAFETY TIPS FOR YOUR TREADMILL

3-Pole Grounded Outlet
OPERATION

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

WARNING To reduce the risk of damaging important components on your treadmill, it is

strongly recommended that your treadmill is plugged into a dedicated circuit,
without the use of an additional extension cord and/or power strip.
GROUNDED
TREADMILL
POWER CORD
IMPORTANT:
It is essential that your treadmill is used only indoors, in a climate controlled room. If your treadmill has been
exposed to colder temperatures or high moisture climates, it is strongly recommended that the treadmill is
WARRANTY

WARRANTY
warmed up to room temperature before first time use. Failure to do so may cause premature electronic failure.
LIMITED

LIMITED
4 5

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 INTRODUCTION

INTRODUCTION
B E F O R E Y O U BEGIN
Congratulations on choosing your treadmill! You’ve taken an important step in developing and sustaining PROPER USAGE
an exercise program! Your treadmill is a tremendously effective tool for achieving your personal fitness Your treadmill is capable of reaching high speeds. Always start off using a slower speed and adjust the

PRECAUTIONS
PRECAUTIONS

IMPORTANT
IMPORTANT

goals. Regular use of your treadmill can improve the quality of your life in so many ways. speed in small increments to reach a higher speed level. Never leave the treadmill unattended while it is
running. When not in use, remove the safety key, turn the on/off switch to off and unplug the power cord.
HERE ARE JUST A FEW OF THE HEALTH BENEFITS OF EXERCISE: Make sure to follow the MAINTENANCE schedule located towards the back of this manual. Keep your body
• Weight Loss and head facing forward. Do not attempt to turn around or look backwards while the treadmill is running.
• A Healthier Heart Stop your workout immediately if you feel pain, faint, dizzy or are short of breath.
• Improved Muscle Tone
• Increased Daily Energy Levels
ASSEMBLY

ASSEMBLY
Do not operate the treadmill if the power cord or plug is damaged.
The key to reaping these benefits is to develop an exercise habit. Your new treadmill will help you eliminate WARNING If the treadmill appears to not be working properly, do not use the treadmill.
obstacles that prevent you from exercising. Inclement weather and darkness won’t interfere with your
workout when you use your treadmill in the comfort of your home. This guide provides you with basic
information for using and enjoying your new machine.
FOOT LATCH
LOCATION OF THE TREADMILL

YOU BEGIN
YOU BEGIN

Firmly grasp the back end of the treadmill.

BEFORE
BEFORE

Place the treadmill on a level surface. We advise there should be 6 feet of Carefully lift the end of the treadmill deck into the
1foot
clearance behind the treadmill, 3 feet on each side and one foot in front upright position until the FOOT LATCH engages
for folding and the power cord. Do not place the treadmill in any area that and securely locks the deck into position. Make
will block any vent or air openings. The treadmill should not be located in a sure the deck is securely latched before letting
garage, covered patio, near water or outdoors. go. To unfold, firmly grasp the back end of the
3 feet 3 feet treadmill. Gently press the FOOT LATCH with your
OPERATION

OPERATION
TREADMILL

TREADMILL
FOOT LATCH
foot until the lock latch disengages. Carefully
DO NOT STAND ON THE BELT lower the deck to the ground.
WARNING While you are preparing to use the treadmill,
do not stand on the belt. Place your feet on the
side rails before starting the treadmill. Start
walking on the belt only after the belt has
begun to move. Never start the treadmill at a MOVING
CONDITIONING

CONDITIONING
GUIDELINES

GUIDELINES
fast running speed and attempt to jump on! 6 feet Your treadmill has a pair of transport wheels built
into the frame. To move, make sure the treadmill
is folded and securely latched. Then firmly grasp TIP

SAFETY KEY the handlebars, tilt the treadmill back and roll.
TO
MO
VE
Your treadmill will not start unless the safety key is placed in position. Attach the clip end securely to your NOTE: Do not attempt to disassemble and
clothing. This safety key is designed to cut the power to the treadmill if you should fall. Check the operation transport treadmill.

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

of the safety key every 2 weeks.

Never use the treadmill without securing the safety key clip to your clothing. Our Treadmills are heavy, use care and additional help if necessary when
WARNING Pull on the safety key clip first to make sure it will not come off your clothing.
WARNING moving. Do not attempt to move or transport treadmill unless it is in the upright,
folded position with the lock latch secured. Failure to follow these instructions
could result in injury.
WARRANTY

WARRANTY
LIMITED

LIMITED
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 INTRODUCTION

INTRODUCTION
­TENSIONING THE RUNNING BELT
The running belt has been properly adjusted at the TREADMILL OPERATION
factory before it was shipped. At times the belt can
move off-center during shipment.

CAUTION: Running belt should NOT be moving during

PRECAUTIONS
PRECAUTIONS

IMPORTANT
IMPORTANT

tensioning. Over-tightening the running belt can A

cause excessive wear on the treadmill as well as its B
C
components. Never overtighten the belt.
D E
U U
If you can feel a slipping sensation when running on the
Q R
treadmill, the running belt must be tightened. In most O
cases, the belt has stretched from use, causing the P P
ASSEMBLY

ASSEMBLY
belt to slip. This is a normal and common adjustment.
To eliminate this slipping, TURN THE TREADMILL OFF
and tension BOTH THE REAR ROLLER BOLTS using the T T
supplied Allen wrench, turning them 1/4 TURN to the
right as shown. Turn the treadmill on and check for
slipping. Repeat if necessary, but NEVER TURN the
CENTERING THE RUNNING BELT
The running belt has been properly adjusted at the
roller bolts more than 1/4 turn at a time. Belt is properly

YOU BEGIN
YOU BEGIN

factory before it was shipped. At times the belt can

BEFORE
BEFORE

tensioned when the slipping sensation is gone.

move off-center during shipment. Before operating the
treadmill, make sure the belt is centered and remains
centered to maintain smooth operation. M H F L J S K G I N

CAUTION: Do not run belt faster than 1/2 mph while

centering. Keep fingers, hair and clothing away from Note: There is a thin protective sheet of clear plastic on the overlay of the console that should be removed.
OPERATION

OPERATION
TREADMILL

TREADMILL
belt at all times.
A) LARGE LED WINDOWS: Time & Distance.
B) LCD WINDOW: Calories, Heart Rate, Incline, Speed, % Complete, and Scan.
If the running belt is too far to the right side: C) FEEDBACK LEDS: Indicate what workout feedback is currently being displayed in the LCD window.
With the treadmill running at 1/2 mph, turn the right D) PROGRAM LEDS: Indicate what program is currently selected.
Belt is too far to the right side adjustment bolt clockwise 1/4 TURN at a time (using E) SAVED PROGRAM LEDS: Indicate what saved program is currently selected.
F) START: Press start to begin exercising, starts your workout, or resume exercising after pause.
the supplied Allen wrench). Check the belt alignment. G) STOP: Press to pause/end your workout. Hold for 3 seconds to reset the treadmill.
Allow belt to run a full cycle to gauge if more adjustment
CONDITIONING

CONDITIONING
H) INCLINE / KEYS: Used to adjust incline in small increments (0.5% increments).
GUIDELINES

GUIDELINES
is needed. Repeat if necessary, until the belt remains I) SPEED + / - KEYS: Used to adjust speed in small increments (+ / - 0.1 mph or 0.1kmph.)
centered during use. J) ENTER: Used to select programs and confirm settings. Press to change display feedback during workout.
To enter scan mode, press ENTER until SCAN LED is illuminated.
K) SELECT WORKOUT KEY: Used to scroll through programs.
If the running belt is too far to the left side: L) SAVE WORKOUT KEY: After your workout, press to save a workout for future use.
With the treadmill running at 1/2 mph, turn the right M) INCLINE MYKEYS™: Used to reach desired incline more quickly. See next page for details.
adjustment bolt counter- clockwise 1/4 TURN at a N) SPEED MYKEYS™: Used to reach desired speed more quickly. See next page for details.

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

time (using the supplied Allen wrench). Check the belt O) MP3 PAYER POCKET: Used to store your MP3 player.
P) SPEAKERS (Adventure 3 only): Music plays through speakers when your CD / MP3 player is connected to the console.
alignment. Allow belt to run a full cycle to gauge if more Q) AUDIO OUT/ HEADPHONE JACK (Adventure 3 only): Plug your CD / MP3 player into the console using the included audio
Belt is too far to the left side adjustment is needed. Repeat if necessary, until the adaptor cable.
belt remains centered during use. R) AUDIO IN JACK (Adventure 3 only): Plug your headphones into this jack to listen to your music through the headphones.
NOTE: When headphones are plugged into the headphone jack the sound will no longer come out through the speakers.
S) SAFETY KEY POSITION: Enables treadmill when safety key is inserted.
T) WATER BOTTLE POCKETS: Holds personal workout equipment.
U) READING RACK: Holds reading material.
WARRANTY

WARRANTY
LIMITED

LIMITED
* Adventure 2 Maximum user’s body weight = 125 kg / 275 lbs
* Adventure 3 Maximum user’s body weight = 135 kg / 300 lbs

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 INTRODUCTION

INTRODUCTION
CO N S O L E O P E R AT I O N SELECTING PROGRAMS
1. Press SELECT WORKOUT to scroll through programs.
MyKEYS™ 2. Press ENTER to select a program.
You can program the MyKeys to your desired speed or incline values. 3. Use the + / - KEYS to set level.

PRECAUTIONS
PRECAUTIONS

4. Press ENTER to confirm selection.

IMPORTANT
IMPORTANT

The SPEED MYKEYS defaults are: The INCLINE MYKEYS defaults are: 5. Use the + / - KEYS to set time.
Slow = 1 mph or 1 kmph Low = 0% 6. Press ENTER to confirm selection.
7. Press the START button to begin program.
Med = 3 mph or 5 kmph Med = 3%
Fast = 5 mph or 9 kmph High = 6%

To change the default value of any MyKEY, while in a program, first select the speed or incline level you would SAVING A WORKOUT
ASSEMBLY

ASSEMBLY
like to save, then press and hold the MyKEY you wish to change for 3 seconds. The current speed or incline level
will flash on the console and beep three times indicating that the new level has been saved successfully. To use If you had an especially challenging workout, you may want to save that one for the future.
a Speed MyKEY during a workout, it is necessary to press ENTER after pressing the MyKEY to confirm the speed.
This is only necessary for the Speed MyKEYs and not the Incline MyKEYs. 1. At the end of your workout the console will prompt you if you would like to save your completed
workout by scrolling SAVE WORKOUT.
NOTE:Slow/Low cannot be set higher than Med and Med cannot be set higher than Fast/High. The console will
beep once if the values are incorrect and the value will not be saved. 2. If you would like to save the workout, press the SAVE WORKOUT key. If not, either press the STOP key or

YOU BEGIN
YOU BEGIN

stop using the treadmill until the console resets itself.

BEFORE
BEFORE

HE A R T R AT E 3. The SAVE WORKOUT LED will flash next to the type of program you used. For example, if you used the INTERVALS
program, the SAVE INTERVALS LED will flash.
PULSE GRIPS
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your 4. Press and hold the SAVE WORKOUT key for 5 seconds to save the workout for future use.
heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. When
OPERATION

OPERATION
TREADMILL

TREADMILL
gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. 5. If you would like to save over a previous workout, press and hold the SAVE WORKOUT KEY for 5 seconds.
Keep a loose, cupping hold. You may experience an erratic readout if consistently holding the grip pulse
handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained. NOTE: When using a saved workout, changes to speed or incline will not be saved.
NOTE: When using a saved workout, you will need to save any additional changes you whilst make exercising.
IMPORTANT:The heart rate function on this product is not a medical device. While heart rate grips can Repeat process if required.
provide a relative estimation of your actual heart rate, they should not be relied on when accurate readings
are necessary. Some people, including those in a cardiac rehab program, may benefit from using an
CONDITIONING

CONDITIONING
GUIDELINES

GUIDELINES
alternate heart rate monitoring system like a chest or wrist strap. Various factors, including movement of
the user, may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an
exercise aid in determining heart rate trends in general. Please consult your physician.

QU I C K S TA R T

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

Use this mode if you wish to begin working out immediately.

1. Turn on the treadmill (the switch is located at the bottom-front of motor cover).
2. Press START key and begin exercising.
3. Program will automatically count time up from 0:00, the speed will default to 0.5 mph, and the incline
will default to 0%.
4. The incline and speed level can be adjusted during the workout.
WARRANTY

WARRANTY
LIMITED

LIMITED
10 11

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 INTRODUCTION

INTRODUCTION
PR O G R A M I N F O R M AT I O N PROGRAM:WEIGHT LOSS
Elevation changes; time defaults to 30 minutes.
PR O G R A M : M A N U A L
Customized workout, with no default time. WEIGHT LOSS PROGRAM SEGMENTS

PRECAUTIONS
PRECAUTIONS

(Metric)

IMPORTANT
IMPORTANT

PR O G R A M : I N T E R VA L S
warm up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 cool donw
Level 1 0.5 1.0 1.5 2.0 2.0 2.5 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 2.0 1.5 1.5 1.0 0.5
Level 2 1.0 1.5 2.0 2.5 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 2.0 1.5 1.0
Level 3 1.5 2.0 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.5 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 1.5
Level 4 2.0 2.5 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.0
Speed changes; time defaults to 30 minutes. Level 5
Level 6
2.5
2.5
3.5
3.5
3.5
4.0
4.0
4.5
4.0
4.5
4.5
5.0
4.5
5.0
5.0
5.5
5.0
5.5
5.5
6.0
5.5
6.0
6.0
6.5
6.0
6.5
6.5
7.0
6.5
7.0
6.5
7.0
6.0
6.5
6.0
6.5
5.5
6.0
5.5
6.0
5.0
5.5
5.0
5.5
4.5
5.0
4.5
5.0
4.0
4.5
4.0
4.5
3.5
4.0
3.5
4.0
3.0
3.0
2.5
2.5
Level 7 2.5 3.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 3.0 2.5
Level 8 2.5 4.0 4.5 5.5 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 4.5 3.0 2.5
Level 9 2.5 4.0 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 8.5 8.5 8.5 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.0 3.0 2.5
INTERVALS PROGRAM SEGMENTS Level 10 2.5 4.0 5.5 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 8.5 8.5 9.0 9.0 9.0 8.5 8.5 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 5.5 3.0 2.5

(Metric) (British)
ASSEMBLY

ASSEMBLY
warm up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 cool donw warm up cool donw
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
Level 1 4.0 4.8 4.8 7.2 4.8 6.4 4.8 8.0 4.8 8.0 4.8 8.0 5.6 8.0 5.6 8.0 5.6 8.0 5.6 8.0 4.8 8.0 4.8 8.0 4.8 7.2 4.8 6.4 4.8 4.0 Level 1 0.5 1.0 1.5 2.0 2.0 2.5 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 2.0 1.5 1.5 1.0 0.5
Level 2 4.0 4.8 5.6 8.0 5.6 7.2 5.6 8.8 5.6 8.8 5.6 8.8 6.4 8.8 6.4 8.8 6.4 8.8 6.4 8.8 5.6 8.8 5.6 8.8 5.6 8.0 5.6 7.2 4.8 4.0 Level 2 1.0 1.5 2.0 2.5 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 2.0 1.5 1.0
Level 3 4.0 4.8 6.4 8.8 5.6 8.8 5.6 9.6 6.4 9.6 6.4 9.6 7.2 9.6 7.2 9.6 7.2 9.6 7.2 9.6 6.4 9.6 6.4 9.6 5.6 8.8 5.6 7.2 4.8 4.0 Level 3 1.5 2.0 2.5 3.0 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.5 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.5 2.0 1.5
Level 4 4.0 4.8 6.4 9.6 6.4 9.6 6.4 10.4 7.2 10.4 7.2 10.4 8.0 10.4 8.0 10.4 8.0 10.4 8.0 10.4 7.2 10.4 7.2 10.4 6.4 9.6 6.4 7.2 4.8 4.0 Level 4 2.0 2.5 3.0 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 3.0 2.5 2.0
Level 5 4.0 5.6 7.2 10.4 7.2 10.4 7.2 11.2 8.0 11.2 8.0 11.2 8.8 11.2 8.8 11.2 8.8 11.2 8.8 11.2 8.0 11.2 8.0 11.2 7.2 10.4 7.2 8.0 4.8 4.0 Level 5 2.5 3.5 3.5 4.0 4.0 4.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.5 6.5 6.5 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.5 3.5 3.0 2.5
Level 6 4.0 5.6 8.0 11.2 8.0 11.2 8.0 12.0 8.8 12.0 8.8 12.0 9.6 12.0 9.6 12.0 9.6 12.0 9.6 12.0 8.8 12.0 8.8 12.0 8.0 11.2 8.0 8.0 4.8 4.0 Level 6 2.5 3.5 4.0 4.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 4.0 4.0 3.0 2.5
Level 7 4.0 5.6 8.8 12.0 8.8 12.0 8.8 12.8 9.6 12.8 9.6 12.8 10.4 12.8 10.4 12.8 10.4 12.8 10.4 12.8 9.6 12.8 9.6 12.8 8.8 12.0 8.8 8.0 4.8 4.0 Level 7 2.5 3.5 4.5 5.0 5.0 5.5 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 5.0 4.5 4.5 3.0 2.5
Level 8 4.0 6.4 9.6 12.8 9.6 12.8 9.6 13.6 10.4 13.6 10.4 13.6 11.2 13.6 11.2 13.6 11.2 13.6 11.2 13.6 10.4 13.6 10.4 12.8 8.8 12.8 9.6 8.0 4.8 4.0 Level 8 2.5 4.0 4.5 5.5 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.5 5.0 4.5 3.0 2.5
Level 9 4.0 6.4 10.4 13.6 10.4 13.6 10.4 14.4 11.2 14.4 11.2 14.4 12.0 14.4 12.0 14.4 12.0 14.4 12.0 14.4 11.2 14.4 11.2 13.6 9.6 13.6 9.6 8.0 4.8 4.0 Level 9 2.5 4.0 5.5 6.0 6.0 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 8.5 8.5 8.5 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 6.0 5.5 5.0 3.0 2.5
Level 10 4.0 6.4 11.2 14.4 11.2 14.4 11.2 15.2 12.0 15.2 12.0 15.2 12.8 15.2 12.8 15.2 12.8 15.2 12.8 15.2 12.0 15.2 12.0 14.4 10.4 14.4 10.4 8.0 4.8 4.0
Level 10 2.5 4.0 5.5 6.5 6.5 7.0 7.0 7.5 7.5 8.0 8.0 8.5 8.5 9.0 9.0 9.0 8.5 8.5 8.0 8.0 7.5 7.5 7.0 7.0 6.5 6.5 6.0 5.5 3.0 2.5

(British) (WARM-UPandCOOL-DOWN last 4:00 minutes each and are included in program times)

YOU BEGIN
YOU BEGIN

warm up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 cool donw

BEFORE
BEFORE

Level 1 2.5 3.0 3.0 4.5 3.0 4.0 3.0 5.0 3.0 5.0 3.0 5.0 3.5 5.0 3.5 5.0 3.5 5.0 3.5 5.0 3.0 5.0 3.0 5.0 3.0 4.5 3.0 4.0 3.0 2.5

PROGRAM:HILLS
Level 2 2.5 3.0 3.5 5.0 3.5 4.5 3.5 5.5 3.5 5.5 3.5 5.5 4.0 5.5 4.0 5.5 4.0 5.5 4.0 5.5 3.5 5.5 3.5 5.5 3.5 5.0 3.5 4.5 3.0 2.5
Level 3 2.5 3.0 4.0 5.5 3.5 5.5 3.5 6.0 4.0 6.0 4.0 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.5 6.0 4.0 6.0 4.0 6.0 3.5 5.5 3.5 4.5 3.0 2.5
Level 4 2.5 3.0 4.0 6.0 4.0 6.0 4.0 6.5 4.5 6.5 4.5 6.5 5.0 6.5 5.0 6.5 5.0 6.5 5.0 6.5 4.5 6.5 4.5 6.5 4.0 6.0 4.0 4.5 3.0 2.5
Level 5 2.5 3.5 4.5 6.5 4.5 6.5 4.5 7.0 5.0 7.0 5.0 7.0 5.5 7.0 5.5 7.0 5.5 7.0 5.5 7.0 5.0 7.0 5.0 7.0 4.5 6.5 4.5 5.0 3.0 2.5
2.5 3.5 5.0 7.0 5.0 7.0 5.0 7.5 5.5 7.5 5.5 7.5 6.0 7.5 6.0 7.5 6.0 7.5 6.0 7.5 5.5 7.5 5.5 7.5 5.0 7.0 5.0 5.0 3.0 2.5
Elevation and speed changes; time defaults to 30 minutes.
Level 6
Level 7 2.5 3.5 5.5 7.5 5.5 7.5 5.5 8.0 6.0 8.0 6.0 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.5 8.0 6.0 8.0 6.0 8.0 5.5 7.5 5.5 5.0 3.0 2.5
Level 8 2.5 4.0 6.0 8.0 6.0 8.0 6.0 8.5 6.5 8.5 6.5 8.5 7.0 8.5 7.0 8.5 7.0 8.5 7.0 8.5 6.5 8.5 6.5 8.0 5.5 8.0 6.0 5.0 3.0 2.5
Level 9 2.5 4.0 6.5 8.5 6.5 8.5 6.5 9.0 7.0 9.0 7.0 9.0 7.5 9.0 7.5 9.0 7.5 9.0 7.5 9.0 7.0 9.0 7.0 8.5 6.0 8.5 6.0 5.0 3.0 2.5
Level 10 2.5 4.0 7.0 9.0 7.0 9.0 7.0 9.5 7.5 9.5 7.5 9.5 8.0 9.5 8.0 9.5 8.0 9.5 8.0 9.5 7.5 9.5 7.5 9.0 6.5 9.0 6.5 5.0 3.0 2.5

(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times) HILL RUN PROGRAM SEGMENTS
(Metric)
OPERATION

OPERATION
TREADMILL

TREADMILL
warm up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 cool donw
Level 1 elevation 0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
Speed 4.0 4.8 4.8 5.6 4.8 5.6 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 5.6 4.8 5.6 4.8 5.6 4.8 4.0

PR O G R A M : R O L L I N G Level 2 elevation
Speed
Level 3 elevation
0.0
4.0
0.0
0.0 0.0 0.0 0.0 0.5
4.8 4.8 5.6 4.8 5.6
0.0 0.0 0.0 0.0 0.5
0.5
8.0
0.5
0.5
8.8
0.5
0.5
8.0
0.5
0.5
8.8
0.5
0.5
8.0
1.0
0.5
8.8
1.0
0.5
8.0
1.0
0.5
8.8
0.5
0.5
8.0
0.5
0.5
8.8
0.5
0.5
8.0
0.5
0.5
8.8
1.0
0.5
8.0
1.0
0.5
8.8
1.0
0.5
8.0
0.5
0.5
8.8
0.5
0.5 0.5 0.5 0.0 0.0
8.0 5.6 4.8 5.6 4.8
0.5 0.5 0.5 0.0 0.0
0.0
5.6
0.0
0.0
4.8
0.0
0.0
4.0
0.0
Speed 4.0 4.8 5.6 6.4 5.6 6.4 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 6.4 5.6 6.4 5.6 6.4 4.8 4.0

Speed changes; time defaults to 30 minutes. Level 4 elevation

Speed
0.5
4.0
0.5 0.5 0.5 0.5 1.0
4.8 6.4 7.2 6.4 7.2
1.0
9.6
1.0
10.4
1.0
9.6
1.0
10.4
0.5
9.6
0.5
10.4
0.5
10.4
1.0
10.4
1.0
9.6
1.0
10.4
0.5
9.6
0.5
10.4
0.5
9.6
0.5
10.4
1.0
9.6
1.0
10.4
1.0 1.0 1.0 0.5 0.5
9.6 7.2 6.4 7.2 6.4
0.5
7.2
0.5
4.8
0.5
4.0
Level 5 elevation 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
Speed 4.0 5.6 7.2 8.0 7.2 8.0 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 8.0 7.2 8.0 7.2 7.2 4.8 4.0

ROLLING PROGRAM SEGMENTS

Level 6 elevation 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
CONDITIONING

CONDITIONING
Speed 4.0 5.6 8.0 8.8 8.0 8.8 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 8.8 8.0 8.8 8.0 7.2 4.8 4.0
GUIDELINES

GUIDELINES
Level 7 elevation 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.0 1.0
(Metric) Speed 4.0 5.6 8.8 9.6 8.8 9.6 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 9.6 8.8 9.6 8.8 8.0 4.8 4.0
Level 8 elevation 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 1.5 1.5 2.0 2.0 2.0 1.5 1.5 1.5 2.0 2.0 2.0 1.5 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
warm up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 cool donw
Speed 4.0 6.4 9.6 10.4 9.6 10.4 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 10.4 9.6 10.4 9.6 8.0 4.8 4.0
Level 1 4.0 4.8 4.8 5.6 4.8 5.6 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 8.0 7.2 5.6 4.8 5.6 4.8 5.6 4.8 4.0
Level 9 elevation 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 2.0 2.0 2.0 2.0 2.5 2.5 2.5 2.5 2.0 2.0 2.0 2.0 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 2 4.0 4.8 4.8 5.6 4.8 5.6 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 8.8 8.0 5.6 4.8 5.6 4.8 5.6 4.8 4.0
Speed 4.0 6.4 10.4 11.2 10.4 11.2 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 11.2 10.4 11.2 10.4 8.0 4.8 4.0
Level 3 4.0 4.8 5.6 6.4 5.6 6.4 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 9.6 8.8 6.4 5.6 6.4 5.6 6.4 4.8 4.0
Level 10 elevation 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 2.5 2.5 2.5 2.5 3.0 3.0 3.0 3.0 2.5 2.5 2.5 2.5 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 4 4.0 4.8 6.4 7.2 6.4 7.2 9.6 10.4 9.6 10.4 9.6 10.4 10.4 10.4 9.6 10.4 9.6 10.4 9.6 10.4 9.6 10.4 9.6 7.2 6.4 7.2 6.4 7.2 4.8 4.0
Speed 4.0 6.4 11.2 12.0 11.2 12.0 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 12.0 11.2 12.0 11.2 8.0 4.8 4.0
Level 5 4.0 5.6 7.2 8.0 7.2 8.0 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 11.2 10.4 8.0 7.2 8.0 7.2 7.2 4.8 4.0
Level 6 4.0 5.6 8.0 8.8 8.0 8.8 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 12.0 11.2 8.8 8.0 8.8 8.0 7.2 4.8 4.0
Level 7 4.0 5.6 8.8 9.6 8.8 9.6 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 12.8 12.0 9.6 8.8 9.6 8.8 8.0 4.8 4.0 (British)
Level 8 4.0 6.4 9.6 10.4 9.6 10.4 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 13.6 12.8 10.4 9.6 10.4 9.6 8.0 4.8 4.0
warm up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 cool donw
Level 9 4.0 6.4 10.4 11.2 10.4 11.2 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 14.4 13.6 11.2 10.4 11.2 10.4 8.0 4.8 4.0

TROUBLESHOOTING
TROUBLESHOOTING

Level 10 4.0 6.4 11.2 12.0 11.2 12.0 14.4 15.2 14.4 15.2 14.4 13.6 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 15.2 14.4 12.0 11.2 10.4 9.6 8.0 4.8 4.0
Level 1 elevation 0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0

& MAINTENANCE
& MAINTENANCE

Speed 2.5 3.0 3.0 3.5 3.0 3.5 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Level 2 elevation 0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
(British) Speed 2.5 3.0 3.0 3.5 3.0 3.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Level 3 elevation 0.0 0.0 0.0 0.0 0.0 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 0.5 0.5 0.5 0.5 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5 0.0 0.0 0.0 0.0 0.0
warm up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 cool donw
Speed 2.5 3.0 3.5 4.0 3.5 4.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 4.0 3.5 4.0 3.5 4.0 3.0 2.5
Level 1 2.5 3.0 3.0 3.5 3.0 3.5 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 5.0 4.5 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Level 4 elevation 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 1.0 1.0 1.0 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
Level 2 2.5 3.0 3.0 3.5 3.0 3.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 5.5 5.0 3.5 3.0 3.5 3.0 3.5 3.0 2.5
Speed 2.5 3.0 4.0 4.5 4.0 4.5 6.0 6.5 6.0 6.5 6.0 6.5 6.5 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 4.5 4.0 4.5 4.0 4.5 3.0 2.5
Level 3 2.5 3.0 3.5 4.0 3.5 4.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 6.0 5.5 4.0 3.5 4.0 3.5 4.0 3.0 2.5
Level 5 elevation 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
Level 4 2.5 3.0 4.0 4.5 4.0 4.5 6.0 6.5 6.0 6.5 6.0 6.5 6.5 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 6.5 6.0 4.5 4.0 4.5 4.0 4.5 3.0 2.5
Speed 2.5 3.5 4.5 5.0 4.5 5.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 5.0 4.5 5.0 4.5 4.5 3.0 2.5
Level 5 2.5 3.5 4.5 5.0 4.5 5.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 7.0 6.5 5.0 4.5 5.0 4.5 4.5 3.0 2.5
Level 6 elevation 0.5 0.5 0.5 0.5 0.5 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0 0.5 0.5 0.5 0.5 0.5
Level 6 2.5 3.5 5.0 5.5 5.0 5.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 5.5 5.0 5.5 5.0 4.5 3.0 2.5
Speed 2.5 3.5 5.0 5.5 5.0 5.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 7.5 7.0 5.5 5.0 5.5 5.0 4.5 3.0 2.5
Level 7 2.5 3.5 5.5 6.0 5.5 6.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 6.0 5.5 6.0 5.5 5.0 3.0 2.5
Level 7 elevation 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.0 1.0 1.0 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 8 2.5 4.0 6.0 6.5 6.0 6.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 6.5 6.0 6.5 6.0 5.0 3.0 2.5
Speed 2.5 3.5 5.5 6.0 5.5 6.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 8.0 7.5 6.0 5.5 6.0 5.5 5.0 3.0 2.5
Level 9 2.5 4.0 6.5 7.0 6.5 7.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 7.0 6.5 7.0 6.5 5.0 3.0 2.5
Level 8 elevation 1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 1.5 1.5 2.0 2.0 2.0 1.5 1.5 1.5 2.0 2.0 2.0 1.5 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
Level 10 2.5 4.0 7.0 7.5 7.0 7.5 9.0 9.5 9.0 9.5 9.0 8.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 7.5 7.0 6.5 6.0 5.0 3.0 2.5
Speed 2.5 4.0 6.0 6.5 6.0 6.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 8.5 8.0 6.5 6.0 6.5 6.0 5.0 3.0 2.5
1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 2.0 2.0 2.0 2.0 2.5 2.5 2.5 2.5 2.0 2.0 2.0 2.0 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times) Level 9 elevation
Speed 2.5 4.0 6.5 7.0 6.5 7.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 9.0 8.5 7.0 6.5 7.0 6.5 5.0 3.0 2.5
WARRANTY

WARRANTY
1.0 1.0 1.0 1.0 1.0 1.5 1.5 1.5 1.5 2.5 2.5 2.5 2.5 3.0 3.0 3.0 3.0 2.5 2.5 2.5 2.5 1.5 1.5 1.5 1.5 1.0 1.0 1.0 1.0 1.0
LIMITED

LIMITED
Level 10 elevation
Speed 2.5 4.0 7.0 7.5 7.0 7.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 9.5 9.0 7.5 7.0 7.5 7.0 5.0 3.0 2.5

(WARM-UPandCOOL-DOWN last 4:00 minutes each and are included in program times)

12 13

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 INTRODUCTION

INTRODUCTION
C O N D I T I O N I N G GUIDELINES
TARGET HEART RATE ZONE CHART
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.

PRECAUTIONS
PRECAUTIONS

IMPORTANT
IMPORTANT

HOW OFTEN? (Frequency of Workouts) What is Target Heart Rate Zone?

The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make Target Heart Rate Zone tells you
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific the number of times per minute
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while your heart needs to beat to 10
ASSEMBLY

ASSEMBLY
0%
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a achieve a desired workout effect.
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority
It is represented as a percentage 75
%
in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
of the maximum number of times 15
0
your heart can beat per minute. 14
6
HOW LONG? (Duration of Workouts) Target Zone will vary for each
14
3
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session.
individual, depending on age,
60
% T A 139 13

YOU BEGIN
YOU BEGIN

But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may 12
R G 5 131

BEFORE
BEFORE

0
be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust current level of conditioning, 11
ET
7

B EAT S P E R M IN U TE
11 12
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to and personal fitness goals. The 4 8
11 12
Z O 120
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results. 1 4
American Heart Association 10
8

HOW HARD? (Intensity of Workouts)

recommends working-out at a 10
5
10 NE 11
6
Target Heart Rate Zone of between 2
9 9
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will
OPERATION

OPERATION
TREADMILL

TREADMILL
60% and 75% of your maximum 97
probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals,
heart rate. A beginner will want to 93
always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip workout in the 60% range while
AGE 20 25 30 35 40 45 50 55 60 65
pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your a more experienced exerciser will
perceived exertion level (this is simpler than it sounds!). want to workout in the 70-75%
range. See chart for reference.
CONDITIONING

CONDITIONING
GUIDELINES

GUIDELINES
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb Example:
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to
Always be aware of these warning signs of overexertion. the target zone bar. Results: 60% of maximum Heart Rate = 108 Beats Per Minute, 75% of maximum

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

Heart Rate = 135 Beat Per Minute.

Always consult your physician before beginning an exercise program.

WARRANTY

WARRANTY
LIMITED

LIMITED
14 15

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 INTRODUCTION

INTRODUCTION
TIPS STRETCHING TIPS THE IMPORTANCE OF WARM UP & COOL DOWN

STRETCH FIRST WARM UP

PRECAUTIONS
PRECAUTIONS

IMPORTANT
IMPORTANT

Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your
prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a
stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone.
these stretches.
COOL DOWN
Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the
decreased demand. Make sure that your cool down period consists of a very slow pace to allow your heart
ASSEMBLY

ASSEMBLY
rate to lower. After the cool-down, repeat the stretching exercises listed above to loosen and relax your
muscles.
1. STANDING CALF MUSCLE STRETCH
Stand near a wall with the toes of your left foot about 18" from the wall, and
the right foot about 12" behind the other foot. Lean forward, pushing against
the wall with your palms. Keep your heels flat and hold this position for a TIPS ACHIEVING YOUR FITNESS GOALS
count of 15 seconds. Make sure that you do not bounce while stretching.

YOU BEGIN
YOU BEGIN

Repeat on the other side.

BEFORE
BEFORE

An important step in developing a long term fitness program is to determine your goals. Is your primary
goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule?
Knowing what your goals are will help you develop a more successful exercise program. Below are some
common exercise goals:
2. STANDING QUADRICEP STRETCH
Using a wall to provide balance, grasp your left ankle • Weight Loss - lower intensity, longer duration workouts
OPERATION

OPERATION
TREADMILL

TREADMILL
with your left hand and hold your foot against the back • Improve Body Shape and Tone - interval workouts, alternate between high and low intensities
of your thigh for 15 seconds. Repeat with your right • Increased Energy Level - more frequent daily workouts
ankle and hand. • Improved Sports Performance - high intensity workouts
• Improved Cardiovascular Endurance - moderate intensity, longer duration workouts

If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing.
CONDITIONING

CONDITIONING
The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide
GUIDELINES

GUIDELINES
them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation
3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can
Sit on the floor with your legs together and straight out in front of you. Do be used to record your progress. You can track Distance, Calories or Time.
not lock your knees. Extend your fingers towards your toes and hold for a
count of 15 seconds. Make sure that you do not bounce while stretching. Sit
upright again. Repeat one time. KEEPING AN EXERCISE DIARY

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are located
on the following pages.

As your fitness improves, you can look back and see how far you’ve come!
WARRANTY

WARRANTY
LIMITED

LIMITED
16 17

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 INTRODUCTION

INTRODUCTION
W E E K LY L O G S H EETS MONTHLY LOG SHEETS

WEEK # WEEKLY GOAL MONTH MONTHLY GOAL

PRECAUTIONS
PRECAUTIONS

D AY DATE DISTANCE CALORIES TIME COMMENT S WEEK # DISTANCE CALORIES TIME

IMPORTANT
IMPORTANT

S U N D AY
M O N D AY
T U E S D AY
W E D N E S D AY
T H U R S D AY
ASSEMBLY

ASSEMBLY
F R I D AY
S AT U R D AY

W E E K LY T O TA L S : MONTHLY TOTALS :

YOU BEGIN
YOU BEGIN

BEFORE
BEFORE

WEEK # WEEKLY GOAL MONTH MONTHLY GOAL

D AY DATE DISTANCE CALORIES TIME COMMENT S WEEK # DISTANCE CALORIES TIME
S U N D AY
M O N D AY
T U E S D AY
OPERATION

OPERATION
TREADMILL

TREADMILL
W E D N E S D AY
T H U R S D AY
F R I D AY
S AT U R D AY

W E E K LY T O TA L S : MONTHLY TOTALS :
CONDITIONING

CONDITIONING
GUIDELINES

GUIDELINES
WEEK # WEEKLY GOAL MONTH MONTHLY GOAL
D AY DATE DISTANCE CALORIES TIME COMMENT S WEEK # DISTANCE CALORIES TIME
S U N D AY

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

M O N D AY
T U E S D AY
W E D N E S D AY
T H U R S D AY
F R I D AY
S AT U R D AY

W E E K LY T O TA L S : MONTHLY TOTALS :
WARRANTY

WARRANTY
LIMITED

LIMITED
18 19

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 INTRODUCTION

INTRODUCTION
T R O U B L E S H O O T I NG
PROBLEM: Operating speed appears inaccurate.
SOLUTION: Auto-calibrate the treadmill:
COMMON PRODUCT QUESTIONS • Power on the treadmill and have the safety key in position
WARNING

PRECAUTIONS
PRECAUTIONS

on the console. Press and hold the elevation “+” and

IMPORTANT
IMPORTANT

ARE THE SOUNDS MY TREADMILL MAKES NORMAL? speed “-” buttons for approximately 5 seconds to enter
All treadmills make a certain type of thumping noise due to the belt riding over the rollers, especially new DO NOT stand on running belt while
treadmills. This noise will diminish over time, although may not totally go away. Over time, the belt will
the Engineering Mode. The console will beep and “ENG0” calibrating – stand on the guide
stretch, causing the belt to ride smoother over the rollers. appears in the display. rails. Treadmill will fluctuate between
• Press the Speed “+” or “-” button until “ENG2” appears in low and high speeds for several
WHY IS THE TREADMILL I PURCHASED LOUDER THAN THE ONE AT THE STORE? the display. minutes until calibration is complete.
All fitness products seem quieter in a large store showroom because there is generally more background noise • Press, “ENTER” to select. Press, “START” to begin. The
than in your home. Also, there will be less reverberation on a carpeted concrete floor than on a wood overlay treadmill running belt will begin to move automatically and
ASSEMBLY

ASSEMBLY
floor. Sometimes a heavy rubber mat will help reduce reverberation through the floor. If a fitness product is the auto-calibration sequence will properly set and store
placed close to a wall, there will be more reflected noise.
the speed values.
WHEN SHOULD I BE WORRIED ABOUT A NOISE? • Upon successful calibration, the treadmill will beep several
As long as the sounds your treadmill makes are no louder than a normal conversational tone of voice, it is times. The console will automatically exit Engineering Mode
considered normal noise. and return to the start-up screen.

PROBLEM: The console does not light up and/or the belt does not move. TROUBLESHOOTING - HEART RATE

YOU BEGIN
YOU BEGIN

BEFORE
BEFORE

SOLUTION: Verify the following: Check your exercise environment for sources of interference such as fluorescent lights, computers, underground fencing, home
Does the red light on the ON/OFF switch light up? security systems or appliances containing large motors. These items may cause erratic heart rate readouts.
If yes: You may experience an erratic readout under the following conditions:
• Double check that all connections are secure, especially the console cable. Unplug and reconnect the console • Gripping the heart rate handlebars too tight. Try to maintain moderate pressure while holding onto the heart rate handlebars.
cable to verify. • Constant movement and vibration due to constantly holding the heart rate handlebars while exercising. If you are receiving
• Make sure the console cable is not pinched or damaged in any way. erratic heart rate readouts, try to only hold the grips long enough to monitor your heart rate.
• Turn the power off, unplug the power cable and wait 60 seconds. Remove motor cover. Wait until all red LED • When you are breathing heavily during a workout.
OPERATION

OPERATION
TREADMILL

TREADMILL
lights have gone off on the motor control board before proceeding. Next, verify that none of the wires connected • When your hands are constricted by wearing a ring.
to the lower board are loose or disconnected.
• When your hands are dry or cold. Try to moisten your palms by rubbing them together to warm.
If no:
• Verify that the outlet the machine is plugged into is functional. Double check that the breaker has not tripped, • Anyone with heavy arrhythmia.
it is on a dedicated circuit, and it is not plugged into a power strip/surge protector or extension cord. • Anyone with arteriosclerosis or peripheral circulation disorder.
• The power cord is not pinched or damaged and is properly plugged into the outlet AND the machine. • Anyone whose skin on the measuring palm is especially thick.
• The power switch is turned to the ON position.
CONDITIONING

CONDITIONING
If the above troubleshooting section does not remedy the problem, discontinue use and turn the power off.
GUIDELINES

GUIDELINES
PROBLEM: The treadmill circuit breaker trips during a workout. PLEASE CALL CUSTOMER TECH SUPPORT AT THE NUMBER ON THE BACK PANEL.
SOLUTION: Verify the following:
• Make sure the treadmill is plugged into a dedicated circuit. The following information may be asked of you when you call. Please have these items readily available:
• Verify that you do not have the machine on an extension cord or surge protector. • Model Name
• Lubricate treadmill deck if necessary. • Serial Number

TROUBLESHOOTING
TROUBLESHOOTING

& MAINTENANCE
& MAINTENANCE

• Date of Purchase (receipt or credit card statement)

PROBLEM: The running belt does not stay centered during a workout. In order for Customer Tech Support to service your treadmill they may need to ask detailed questions about the symptoms that are
occurring. Some troubleshooting questions that may be asked are:
SOLUTION: Verify the following: • How long has this problem been occurring?
• Make sure the treadmill is on a level surface. • Does this problem occur with every use? With every user?
• Verify that the belt is properly tightened and centered (Refer to the Adjustment section for detailed directions). • If you are hearing a noise, does it come from the front or the back? What kind of noise is it (thumping, grinding, squeaking,
chirping etc.)?
• Has the machine been lubricated and maintained per the maintenance schedule?
Answering these and other questions will give the technicians the ability to send proper replacement parts and the service necessary
WARRANTY

WARRANTY
LIMITED

LIMITED
to get you and your treadmill running again!

20 21

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 INTRODUCTION

INTRODUCTION
MAINTENANCE LIMITED HOME-USE WARRANTY
Cleanliness of your treadmill and its operation environment will keep maintenance problems and service calls to a EXCLUSIONS AND LIMITATIONS SERVICE/RETURNS
minimum. For this reason, we recommend that the following preventive maintenance schedule be followed. • In-home service is available on this product if required.
Who is covered:

PRECAUTIONS
PRECAUTIONS

AFTER EACH USE (DAILY)

IMPORTANT
IMPORTANT

• The original owner and is not transferable. • All returns must be pre-authorized by Horizon Fitness.
Clean and inspect, following these steps:
• Turn off the treadmill with the on/off switch, then unplug the power cord at the wall outlet. What IS covered:
• Horizon Fitness’ obligation under this warranty is limited to
• Wipe down the running belt, deck, motor cover, and console casing with a damp cloth. Never use solvents, as they • Repair or replacement of a defective motor, electronic
component, or defective part and is the sole remedy of the replacing or repairing, at Horizon Fitness’ option, the same or
can cause damage to the treadmill. comparable model at one of its authorized service centers.
• Inspect the power cord. warranty.
• Make sure the power cord is not underneath the treadmill or in any other area where it can become pinched or cut. • A Horizon Fitness authorized service center must receive all
What IS NOT covered:
• Check the tension and alignment of the running belt. Make sure that the treadmill belt will not damage any other • Normal wear and tear, improper assembly or maintenance, equipment for which a warranty claim is made. This equipment
components on the treadmill by being misaligned. or installation of parts or accessories not originally intended
ASSEMBLY

ASSEMBLY
must be received with all freight and other transportation
or compatible with the equipment as sold. charges prepaid, accompanied by sufficient proof of purchase.
EVERY WEEK
Clean underneath the treadmill, following these steps: • Damage or failure due to accident, abuse, corrosion, • Replacement units, parts and electronic components
• Turn off the treadmill with the on/off switch, then unplug the power cord at the wall outlet. discoloration of paint or plastic, neglect, theft, vandalism, reconditioned to As-new Condition by Horizon Fitness or its
• Fold the treadmill into the upright position, making sure that the lock latch is secure. fire, flood, wind, lightning, freezing, or other natural
vendors may sometimes be supplied as warranty replacement
• Move the treadmill to a remote location. disasters of any kind, power reduction, fluctuation or failure
from whatever cause, unusual atmospheric conditions, and constitute fulfillment of warranty terms.
• Wipe or vacuum any dust particles or other objects that may have accumulated underneath the treadmill.
• Return the treadmill to its previous position and re-level. collision, introduction of foreign objects into the covered

YOU BEGIN
YOU BEGIN

unit, or modifications that are unauthorized or not

BEFORE
BEFORE

recommended by Horizon Fitness.

EVERY MONTH - IMPORTANT!
• Turn off the treadmill with the on/off switch, then unplug the power cord at the wall outlet. • Incidental or consequential damages. Horizon Fitness is not
• Inspect all assembly bolts of the machine for proper tightness. responsible or liable for indirect, special or consequential
• Turn off the treadmill and wait 60 seconds. damages, economic loss, loss of property, or profits, loss
• Remove the motor cover. Wait until ALL display screens turn off. of enjoyment or use, or other consequential damages of
• Clean the motor and lower board area to eliminate any lint or dust particles that may have accumulated. Failure to whatsoever nature in connection with the purchase, use,
do so may result in premature failure of key electrical components. repair or maintenance of the product.
OPERATION

OPERATION
TREADMILL

TREADMILL
• Vacuum and wipe down the belt with a damp cloth. Vacuum any black/white particles that may accumulate around
the unit. These particles may accumulate from normal treadmill use. • Equipment used for commercial purposes or any use other
than a single family or Household, unless endorsed by
EVERY 6 MONTHS OR 150 MILES Horizon Fitness for coverage.
It is necessary to lubricate your treadmill running deck every six months or • Delivery, assembly, installation, setup for original or
150 miles to maintain optimal performance. Once the treadmill reaches
150 miles, the console will display the message “LUBE” or “LUBE BELT”.
LUBRICATION replacement units or labor or other costs associated with
removal or replacement of the covered unit.
The treadmill will not operate while the message is showing. Hold Stop for
CONDITIONING

CONDITIONING
GUIDELINES

GUIDELINES
5 seconds to suspend message for 5 miles. Your treadmill came with a • Any attempt to repair this equipment creates a risk of
injury. Horizon Fitness is not responsible or liable for any
bottle of lubricant which can be used for two applications. RUNNING BELT damage, loss or liability arising from any personal injury
incurred during the course of, or as a result of any repair
• Turn off the treadmill with the on/off switch, then unplug the power cord or attempted repair of your fitness equipment by other than
at the wall outlet. an authorized service technician. All repairs attempted by
• Loosen both the rear roller bolts. (For best results, place two removable you on your fitness equipment are undertaken AT YOUR OWN
RUNNING DECK RISK and Horizon Fitness shall have no liability for any injury

TROUBLESHOOTING
TROUBLESHOOTING

marks on both sides of the frame and note roller position). Once the belt

& MAINTENANCE
& MAINTENANCE

to the person or property arising from such repairs.

is loosened, take the bottle of lubricant and apply it to the entire top
surface of the running deck. Tighten both rear roller bolts (matching up
the marks for proper position) to original position. After you have applied
lubricant, plug in the power cord, insert the safety key, start the treadmill
and walk on the belt for two minutes to spread the lubricant.
• Lubricate the air shocks with Teflon based spray.
• Once lubrication is complete, reset the console by pressing and holding
‘STOP’ and Speed ‘+’ buttons for 5 seconds.
WARRANTY

WARRANTY
LIMITED

LIMITED
Please contact tech support with questions about applying lubricant to your treadmill.

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 INTRODUCTION
PRECAUTIONS
IMPORTANT

D:
Entsorgungshinweis
Horizon Fitness - Produkte sind recyclebar. Führen Sie das Gerät am Ende der Nutzungsdauer einer sachgerechten
Entsorgung zu (örtliche Sammelstelle).
ASSEMBLY

GB:
Waste Disposal
Horizon Fitness products are recyclable. At the end if its useful life please dispose of this article correctly and safely
(local refuse sites).

F:
Remarque relative à la gestion des dèchets
Les produits Horizon Fitness sont recyclables. A la fin sa durrèe d`utilisation, remettez I´appareil à un centre de gestion
YOU BEGIN
BEFORE

de dèchets correct (collecte locale).

NL:
Verwijderingsaanwijzing
Horizon Fitness producten zijn recycleerbaar. Breng het apparaat aan het einde van de gebruiksduur naar een
op recycling gespecialiseerd bedrijf (plaatselijk verzamelpunt).
OPERATION
TREADMILL

E:
Informaciones para la evacuaciòn
Los productos de Horizon Fitness son riciclables. Cuando se termina la vida ùtil de un aparato o una
màquina, entrèguelos an una impresa local de eleiminaciòn de residuos para su reciclaje.

I:
Indicazione sullo smaltimento
CONDITIONING
GUIDELINES

I prodotti Horizon Fitness sono reciclabill. Quando I`apparecchio non servirà più, portatelo in un apposito
punto di raccolta della Vostra città (Punti di raccolta comunall).

PL:
Wskazòwka dotyczàca usuwania odpadòw.
Producty firmy Horizon Fitness podlegajà recyklingowi. Pod koniec okresu o`ywalnoÈcl pros`z oddac urzàdzenie
TROUBLESHOOTING
& MAINTENANCE

do wlaÈciwego punkto usuwania odpadòw (lokalny punkt zbiorczy).

WARRANTY
LIMITED

24

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 081709’ Rev. 1.0© 2009 Horizon Fitness
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