Keys Fitness Treadmill KF-3.0T User manual

Owner’s Manual
Keys Fitness KF-3.0T
Treadmill
415-00179
10/07 Rev B
CAUTION! Read all precautions
and instructions in this manual
before using this equipment.
Customer Service
[phone]
Keys Fitness Products
4009 Distribution Drive
Suite 250
Garland, TX 75041
www.keysfitness.com
Model Name : KF-3.0T
Serial Number :
Write down for future reference
Serial Number Decal Location

2
Table of Contents
Important Safety Information 3
Before You Start 4
Assembly 5
Parts Identifier 5
Assembly Steps 6
Moving Instructions 10
Power Requirements 11
Console Instructions 12
Overview 12
MP3 Input 12
Program Operation 14
Program Profiles 17
Monitoring Your Heart Rate 19
Workout Information 21
Frequency: How Often Should You Exercise 21
Intensity: How Hard Should You Exercise 21
Weight Management 21
Exercise Practice Procedures 22
Workout: Brisk and Rhythmic Exercise 22
Cool Down: Slow and Relaxed Exercise 22
Exercise Guidelines 23
Calibration Sequence 26
Change to MPH or KPH 26
Belt Adjustment 27
Maintenance Instructions 28
Error Messages 29
Troubleshooting Guide 30
Parts List 31
Exploded View 32
Warranty 33

3
Important Safety Information
WARNING! Before using this treadmill or starting any exercise program, consult your
physician. This is especially important for persons over the age of 35 and/or persons with
pre-existing health problems. The manufacturer or distributor assumes no responsibility for
personal injury or property damage sustained by or through the use of this product.
WARNING! To reduce the risk of electrical shock, burns, fire, or other possible injuries to the
user, it is important to review this manual and the following precautions before operation.
SAVE THESE INSTRUCTIONS
SAFETY PRECAUTIONS AND TIPS
1. Always secure Safety Key firmly to waistband.
2. It is the owner’s responsibility to ensure that all users of this treadmill have read the
Owner’s Manual and are familiar with warnings and safety precautions.
3. This treadmill has a user maximum capacity of 325 pounds.
4. The treadmill should only be used on a level surface and is intended for indoor use only.
The treadmill should not be placed in a garage, patio, or near water and should never be
used while you are wet. Keys Fitness recommends a treadmill mat be placed under the
treadmill to protect floor or carpet and for easier cleaning.
5. Follow safety information in regard to plugging in your treadmill. Keep the power cord away
from the incline wheels and do not run the power cord underneath your treadmill. Do not
operate the treadmill with a damaged or frayed power cord.
6. Wear comfortable, good-quality walking or running shoes and appropriate clothing. Do not
use the treadmill with bare feet, sandals, socks or stockings.
7. Always straddle the belt and allow it to start moving before stepping onto the belt.
8. Hold on to handlebar when adjusting speed or other controls.
9. Always examine your treadmill before using to ensure all parts are in working order.
10. Allow the belt to fully stop before dismounting.
11. Pets should never be allowed near or on the treadmill.
12. Close supervision is necessary when this appliance is used by or near children, invalids or
disabled persons.
13. Never operate the treadmill where oxygen is being administered, or where aerosol products
are being used.
14. Never insert any object or body parts into any opening.
15. For safety and to prevent damage to your treadmill, no more than one person should use
the treadmill at a time.
16. Always unplug the treadmill before cleaning and/or servicing. Service to your treadmill
should only be performed by an authorized service representative, unless authorized and/or
instructed by the manufacturer
17. Failure to follow these instructions will void the treadmill warranty.
18. Never leave the treadmill unattended when plugged in. Unplug from outlet when not in use
and before service or maintenance.
19. Always unplug this appliance immediately after using and before cleaning. To disconnect,
turn all controls to the off position, then remove plug from outlet.

4
Before You Start
Thank you for purchasing the Keys Fitness KF-3.0T Treadmill! This quality product you
have chosen was designed to meet your needs for cardiovascular exercise. Before you start,
please read the Owner's Manual and become familiar with the operation of your new treadmill.
Remember to take the time to perform the stretching exercises provided to avoid
injury.
Do not stand on the walking belt while pressing the Power button or Start/Stop button.
Always adjust the speed of the treadmill in small increments as this treadmill is capable of
high speeds.
If you are taking medication, consult your physician to see if the medication will affect your
exercise heart rate.
If you have heart problems, you are not active, and/or are over the age of 35 years, do not
use the pre-set treadmill programs or start an exercise program without first contacting and
receiving approval from your physician.
To avoid the risk of electrical shock, always keep the console dry. Do not spill liquids on the
console. Keys Fitness recommends a sealed water bottle for beverages consumed while using
the treadmill.
Please review the following drawing below to familiarize yourself with the listed
parts. This manual covers several treadmills, so the one pictured below may not be
identical to your particular model.
MOTOR COVER
LEFT UPRIGHT
INCLINE SWITCH
CONSOLE
SPEED SWITCH
RIGHT UPRIGHT
RUNNING BELT

5
Assembly: Parts Identifier
The Keys Fitness KF-3.0T Treadmill will require assembly before operating. Place unopened
box on a clean, level surface. After opening the box, remove any packing material from the
treadmill.
Do not throw away any packing materials until the unit is working properly.
Do not remove unit from box until it has been fully assembled.
Make sure the electrical cord will easily reach an electrical outlet.
If at anytime you need assistance with assembly, call 888-340-0482.
Locate the hardware pack and identify the following parts required for assembly.
Tools:
1. Allen Wrench- 3/16”
2. Allen Wrench- 7/32”
3. Phillips Screwdriver
Ref # Description Qty Ref # Description Qty
U2T1 MAIN FRAME 1 U4J24 SCREW ST4.2*12 6
U4T4 LEFT UPRIGHT 1 U4J5 BOLT M10*25 12
U4T5 RIGHT UPRIGHT 1 U4J7 BOLT M8X52 5
U2D1 CONSOLE 1 U4J28 SAWTOOTH WASHER #8 6
UAS29 LEFT PROTECTION COVER 1 U4J27 SAWTOOTH WASHER #10 12
UAS30 RIGHT PROTECTION COVER 1 UAW8 #6 ALLEN WRENCH 1
UAT6 LEFT HANDLEBAR 1 UAW9 #5 ALLEN WRENCH 1
UAT7 RIGHT HANDLEBAR 1 UAW10 WRENCH W/SCREW DRIVER 1
U4T11 CROSS BAR 1 U4J4 BOLT M8X26 1
U2T1 U4T4 U4T5 U2D1
UAS29 UAS30 U4J24 U4J5 U4J27
UAW8 UAW9 UAW10
U4J28
U4J7
UAT6 UAT7
U4T11
U4J4

6
Assembly
1. Remove top cover of box, and break
the sides of the box to create a level
assembly surface. After opening the box,
remove any packing material from the
treadmill. Carefully cut the strap sur-
rounding the treadmill, only while the
treadmill is laying flat.
2. Locate the left upright. Slide the left
upright onto the base frame.
Secure the left upright to the base frame
by using four bolts M10x25 and four wash-
ers #10.
Figure 2: Left Upright Installation
Assembly requires the included Allen wrench and Phillips screwdriver. Leave the unit on the
original packing material to assemble all parts.
Do not plug in the power cord until all assembly steps are completed.
Figure 1: Unpacking Treadmill
Left Upright
Bolt M10x25
Washer
#10
Base Frame
Note: Do not tighten hardware until step
6 has been completed.
Do not remove unit from box until it
has been fully assembled.

7
Assembly
Figure 3: Right Upright Installation
2. Locate the tight upright. Connect the
console harness together. One side of har-
ness is located near the motor cover on
the bottom right side. The other end is
located inside the right upright.
Connect the amplifier harness together.
One side of harness is located near the
motor cover on the bottom right side.
The other end is located inside the right
upright.
Slide the left upright onto the base frame.
Secure the left upright to the base frame
by using four bolts M10x25 and four wash-
ers #10.
Bolt M10x25
Washer #10
Amplier
Harness
Figure 4: Crossbar Installation
4. Locate the cross bar. Slide the cross
bar in between the left and right uprights.
Secure the cross bar using one washer #8
and one bolt M8x52 on the right side and
one washer #8 and one bolt M8x26 on the
left side.
Crossbar
Washer #8
Bolt M8x52
Note: Make sure that the console harness
and the amplier harness are inside of the
upright and not being pinched.
Console
Harness
Bolt M8x26

8
Assembly
6. Connect the console harness together.
One side of harness is coming from the
right upright. The other end is coming
from the console.
Attach the console onto the uprights by
sliding into the uprights.
Secure the console to the uprights using
two bolts M10x25 and two washers #10
per side.
Figure 6: Securing Console Assembly to Uprights
Bolt M10x25
Washer #10
Console
Amplifier
Harness
EKG
Harness Toggle
Harness
EKG
Harness Toggle
Harness
Amplifying
Wire
Console
Harness
Figure 5: Console Assembly
Bolt M8x52
Washer #8
NOTE: Make sure that the console har-
ness and amplifier harness are inside of
the upright and not being pinched.
Console
Harness
IMPORTANT PLEASE NOTE:
Tighten all hardware installed in Step 2
through Step 6.
4. Feed the wires coming out of right side
of the console through the hole located on
the tube of the right handlebar. Connect
the amplifier wire coming from the handle-
bar to the amplifier wire coming from the
console. Connect the EKG harness and the
toggle harness coming from the handlebar
to the EKG harness and the toggle harness
coming from the console. Secure the right
handlebar to console using two bolts M8x52
and two washers #8.
Feed the wires coming out of the left side
of the console through the hole located on
the tube of the left handlebar. Connect the
EKG harness and the toggle harness com-
ing from the handlebar to the EKG harness
and the toggle harness coming from the
console. Secure the left handlebar to con-
sole using two bolts M8x52 and two wash-
ers #8.
NOTE: Make sure not to pinch or screw
through any wires when securing the left
handlebar.

9
Assembly
Congratulations!
You have completed the assembly of your new KF-3.0T Treadmill!
Please remove the treadmill out of the box.
7. Locate the left and right covers.
Secure the covers to the console using
three screws on each side.
Figure 7: Cover Installation
Screw ST4.2x12
Right Cover
Console
Left Cover
NOTE: Make sure not to pinch or screw
through any wires when securing the left
handlebar.

10
Moving Instructions
Caution! To Avoid The Risk Of Injury, Never Attempt To Move The Treadmill While It
Is In The Unfolded Operating Position.
With the treadmill in the folded locked position (safety latch is engaged) grasp the handlebars
and simply start rolling to desired location. Do not attempt to move the treadmill over an
uneven or rough surface.

11
Power Requirements
Improper connection of the equipment grounding connector can result in a risk of an
electric shock. Check with a qualified electrician or service man if you are in doubt as
to whether the product is properly grounded. Do not modify the plug provided with
the product. If plug will does not fit into the outlet, have a proper outlet installed by
a qualified electrician.
This treadmill can be seriously damaged by sudden voltage changes in your home’s electrical
power. Voltage spikes, surges, and noise interference can result from weather conditions or
from other appliances being turned on or off. To reduce the possibility of treadmill damage,
always use a dedicated surge protector (not included) with your treadmill.
Surge protectors can be purchased at most hardware stores. The manufacturer recommends
a single outlet surge protector with UL 1449 rating as a Transient Voltage Surge Suppressor
(TVSS) with UL suppressed voltage rating of 400V or less and an electrical rating of 120VAC,
15 amps.
This treadmill must be grounded to reduce the risk of electrical shock. Grounding provides
a path of least resistance for electric current should the treadmill malfunction. This treadmill
comes with an electrical cord with an equipment-grounding conductor and a grounding plug.
Always plug the power cord into a surge protector, and plug the surge protector into an appro-
priate outlet that is properly installed and grounded in accordance with all local codes and ordi-
nances. Do not connect other equipment to the surge protector or this could cause permanent
damage to your treadmill.
This product is for use on a nominal 120-volt circuit and has a grounding plug that looks like
the plug illustrated in the drawing below.

12
Console Instructions
There are five display windows on the control panel to provide feedback information.
TIME/PACE
TIME: Indicates elapsed time after pressing start in minutes and seconds (0-99 minutes, 0-59
seconds)
PACE: Indicates estimated amount of time needed to complete 1 mile based on current speed.
CALORIES / DISTANCE WINDOW
CALORIES: Indicates estimated calories used based on 150 lb. person at the indicated speed,
incline, and time.
DISTANCE: Indicates Miles or Kilometers traveled in .01 increments up to 9.99 and .1 incre-
ments starting at 10.0
INCLINE / PULSE WINDOW
INCLINE: Indicates incline in percent of grade 0-12% in 0.5 increments.
PULSE: Indicates the estimated heart rate of the user when pulse grips are held. Note: It may
take several seconds for the electronics to detect and display an accurate heart rate reading.
SPEED
SPEED: Indicates MPH or KPH in .1 increments 0.6-12MPH.
CENTER BRICKYARD WINDOW
Displays an eighth of a mile track in Manual mode. Indicates position on track by a blink. In
program mode, shows the change in speed profile across the interval range (1-10) and shows
position with a blinking action. In Manual mode, the LAP counter will appear in the top center
of the window, counting each 1/8 mile lap in sequence of completion (1, 2, 3, etc.).
MP3 Input
The KF-3.0T is equipped with an mp3 input which allows you to listen to the music stored in
your mp3 player through the integrated speakers on the console.
To use, simply take one end of the mp3 cable provided and plug it into the output of the mp3
player. Plug the other end of the mp3 cable into the mp3 input of the treadmill. You will
see next to the input. You will need to use the controls on the mp3 player to change
songs and control the volume.
MP3 Player
MP3 Cable
MP3 Input

13
Console Instructions
CONSOLE BUTTONS
POWER
This button is used to turn the treadmill on and off.
START/STOP
This button is used to start or stop the current program.
PAUSE
This button is used to stop your workout temporarily, and to continue from where you left off
when you are ready.
PROGRAM
This button is used to edit the settings of the desired program before it is started.
PROGRAM UP AND DOWN
These buttons are used to cycle through to the desired program.
INCLINE + and -
These buttons are used to adjust the incline value during the workout. These buttons are also
used to adjust the values when setting up your workout.
SPEED + and -
These buttons are used to adjust the speed of the treadmill during workout. These buttons are
also used to adjust the values when setting up your workout.
ONE TOUCH BUTTONS
The one touch buttons allow you to choose a preset speed and incline easily.
To use the one touch feature: Press one of the one touch numbers (2-8). You can select
from the incline set of buttons or the speed set of buttons if you would like to change the
speed or incline of your workout.

14
Console Instructions
PROGRAM OPERATION
QUICK START / MANUAL MODE (P1)
1. Plug into a surge protector outlet. Attach the Safety Key to the treadmill console.
2. Stand on the treadmill and straddle belt. Attach safety key clip to your clothes.
3. Press POWER button. There will be an eight (8) second delay after pressing the POWER but-
ton before data can be entered.
4. Press START/STOP button. Belt will begin to move after 4 seconds. Step on belt slowly
after the belt starts moving. Speed or incline may be adjusted by using the appropriate +
(increase) or – (decrease) button.
5. To end your workout, press START/STOP button. Belt will gradually slow to zero.
6. To pause your workout, press PAUSE.
7. To re-start after pausing: Press the PAUSE button. WARNING: THE TREADMILL BELT
WILL RESUME AT THE SPEED THE TREADMILL WAS MOVING BEFORE PAUSING.
PROGRAM MODE
Plug treadmill into a surge protector outlet. Attach the Safety Key on to the treadmill console.
1. Stand on the treadmill and straddle belt. Attach safety key clip to your clothes.
2. Press POWER button. There will be an eight (8) second delay before data can be entered.
3. There are thirteen (13) pre-set and two (2) user profile programs. Refer to the following
pages for program overview that includes Speed and Incline setting for each program. Press
the PROGRAM UP or DOWN button to select which program you wish to use. Press PROGRAM
to confirm selection.
4. Press START/STOP button. Belt will begin to move after 4 seconds. Step on belt slowly after
the belt starts moving.
COOL DOWN
At the end of the program, the unit will enter a Cool Down program with a fixed time of 2 min-
utes. At this time, the TIME window will continue to show the entered Time. The Speed and
Incline will go to 1/2 of their current settings. For example, If you are running at 5 MPH with
an Incline of 4%, when the unit goes into Cool Down, Speed will decrease to 2.5MPH and the
Incline will decrease to 2%. After the 2 minute Cool Down, the unit will self power down.
NOTE: If any button is pressed during the 2 minute Cool Down period, the unit will change to
Manual Mode (see P1). At this time, full manual control of treadmill settings such as Speed and
Incline are available to the User.
TIME GOAL (P2):
Program allows user to set desired TIME of workout. Once the desired TIME is accomplished,
the treadmill will enter Cool Down.
1. Press PROGRAM UP button or PROGRAM DOWN button until P2 is selected. Press PROGRAM.
The TIME window will blink. Use the SPEED + or – arrows or toggles to select your workout
time. Press PROGRAM.
2. The SPEED window will then blink. Use the SPEED + or – arrows or toggle to select the
speed for your workout. Press PROGRAM.
3. The INCLINE window will then blink. Use the INCLINE + or – arrows or incline toggles to set
your workout incline. Press PROGRAM.
4. To start, press the START/STOP button.

15
Console Instructions
DISTANCE GOAL (P3):
Program will allow user to set desired DISTANCE for workout. Distance will count up to desired
Distance. Once the desired DISTANCE is accomplished, the treadmill will enter Cool Down.
1. Press PROGRAM UP button or PROGRAM DOWN button until P3 is selected. Press ENTER.
The DISTANCE/CALORIE window will blink. Use the SPEED + or – arrows or toggles to select
your workout distance. Press PROGRAM.
2. The SPEED window will then blink. Use the SPEED + or – arrows or toggle to select the
speed for your workout. Press PROGRAM.
3. The INCLINE window will then blink. Use the INCLINE + or – arrows or incline toggles to set
your workout incline. Press PROGRAM.
4. To start, press the START/STOP button.
CALORIES GOAL (P4):
Program allows user to set desired CALORIES of workout. Once the desired CALORIES is
accomplished, the treadmill will enter Cool Down.
1. Press PROGRAM UP button or PROGRAM DOWN button until P4 is selected. Press PROGRAM.
The DISTANCE/CALORIES window will blink. Use the SPEED + or – arrows or toggles to
select your workout CALORIES. Press PROGRAM.
2. The SPEED window will then blink. Use the SPEED + or – arrows or toggle to select the
speed for your workout. Press PROGRAM.
3. The INCLINE window will then blink. Use the INCLINE + or – arrows or incline toggles to set
your workout incline. Press PROGRAM.
4. To start, press the START/STOP button.
5K RUN AND 10K RUN (P5 - P6)
Pre-set programs will allow user to workout for a preset DISTANCE of 5K (3.1 Miles) and 10K
(6.2 Miles). Once the pre-set DISTANCE is reached, the treadmill will enter Cool Down.
1. Press PROGRAM UP button or PROGRAM DOWN button until P5, 5k run, or P6, 10k run, is
selected. Press PROGRAM. The SPEED window will blink. Use the SPEED + or – arrows or
toggles to select your workout SPEED. Press PROGRAM.
2. The INCLINE window will then blink. Use the INCLINE + or – arrows or incline toggles to set
your workout incline. Press PROGRAM.
3. To start, press the START/STOP button.
PROGRAMS (P7 - P13)
These are pre-set programs with predefined values.
1. Press PROGRAM UP or PROGRAM DOWN until desired program is selected.
2. The TIME window will blink. Use the SPEED + or - arrows or toggles to select your workout
TIME. Press PROGRAM.
3. The SPEED window will then blink. Use the SPEED + or – arrows or toggle to select the
speed for your workout. Press PROGRAM.
4. To start, press the START/STOP button.
Please refer to pages 17-18 for Program Profiles.
NOTE: P10 is a Random program. When selected, the unit will adjust the incline to a random
setting every minute.

16
CUSTOM PROGRAMS (P14, P15)
These are fully customizable programs that will record changes made to Speed and Incline as
you run through the program. These changes made to Speed and Incline will be used in subse-
quent runnings of the program.
1. Press PROGRAM UP button or PROGRAM DOWN button until desired program is selected.
Press PROGRAM. The TIME window will blink if the program is ready to be programmed,
and be solid if the program has already been programmed. If the program has been pro-
grammed but you wish to re-program values, press the Pause key at this time and the Time
window should begin flashing, indicating that the program is ready to be re-programmed.
2. When the Time window is flashing, use the SPEED + or – arrows or toggles to select your
workout time. Press PROGRAM.
3. The SPEED window will then blink. Use the SPEED + or – arrows or toggle to select the ini-
tial speed for your workout. Press PROGRAM.
4. The INCLINE window will then blink. Use the INCLINE + or – arrows or incline toggles to set
your initial workout incline. Press PROGRAM.
5. To start the program, press the START/STOP button.
6. As the program runs, changes made to Speed and Incline will be recorded every 15 sec-
onds, and these changes will be used in subsequent operation of the program.
Console Instructions

17
Console Instructions
HILLS
10
9
8
7
6
5
4
3
2
1
0
MOUNTAIN CLIMB
10
9
8
7
6
5
4
3
2
1
0
MOUNTAIN
10
9
8
7
6
5
4
3
2
1
0
INTERVAL 1
10
9
8
7
6
5
4
3
2
1
0
P7 - Each time segment will last 1
minute, and will either increase or
decrease the incline. This program will
repeat this cycle until programmed
time is accomplished.
P8 - Each time segment will last 1
minute, and will increase incline. This
program will repeat this cycle until
programmed time is accomplished.
P9 - Each time segment will last 1
minute, and will increase or decrease
incline. This program will repeat
this cycle until programmed time is
accomplished.
P11 - Each time segment will last 1
minute, and will increase or decrease
incline. This will alternate between
5% and 0% Incline. This program will
repeat this cycle until programmed
time is accomplished.
PROGRAM PROFILES

18
Console Instructions
INTERVAL 2
10
9
8
7
6
5
4
3
2
1
0
ESCALATING INTERVAL
10
9
8
7
6
5
4
3
2
1
0
P12 - Each time segment will last 1
minute, and will increase or decrease
incline. This program will alternate
between 8%, 0%, and 10%. This
program will repeat this cycle until
programmed time is accomplished.
P13 - Each time segment will last 1
minute, and will increase or decrease
incline. This program will alternate
between 2%, 0%, 4%, 0%, 6%, 0%,
8%, 0%, 10%, and 0%. This program
will repeat this cycle until programmed
time is accomplished.

19
Monitoring Your Heart Rate
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association (AHA) defines this tar-
get as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart
rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck, or against your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats by six to determine your
pulse rate per minute. We recommend taking your heart rate at these times; at rest, after
warming up, during your workout and two minutes into your cool down, to accurately track
your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part
of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenu-
ous unless you are in top physical condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop
exercising, or if it’s higher than normal the morning after exercising, your exertion may have
been too strenuous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety The target heart rate chart indicates average rate zones for different ages. A
variety of different factors (including medication, emotional state, temperature and other condi-
tions) can affect the target heart rate zone that is best for you. Your physician or health care
professional can help you determine the exercise intensity that is appropriate for your age and
condition.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR)
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142
See Heart Rate Table (on next page) for additional calculations.

20
Monitoring Your Heart Rate
100%
85%
75%
60%
Serious
athletic
training range
Cardiovascular
conditioning
range
Fat burning
range
20 25 30 35 40 45 50 55 60 65
AGE
200
195
190 185 180 175
170
165 160 155
170 166 162 157
153 149
145
140
136 132
150 146 143
139 135 131 128 124 120 116
120
117 114 111 108 105 102 99 96
93
TARGET HEART RATE ZONE