Sole Fitness 168173020 User manual

Model :
Model : Model :
Model : 168173020
168173020168173020
168173020
OWNERÊS MANUAL
OWNERÊS MANUALOWNERÊS MANUAL
OWNERÊS MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING
YOUR NEW ELLIPTICAL!

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TABLE OFCONTENTS
Product Registration 3
Important Safety Instructions 4
Important Electrical Information 5
Important Operation Instructions 6
Transport Instructions 6
Assembly Instructions 8
Elliptical Features 12
Operation ofYour New Elliptical 13
Programmable Features 16
Using Heart Rate Monitor 21
General Maintenance 23
Exploded View Diagram 24
Parts List 25
Manufacturer’s Limited Warranty 29
ATTENTION
THIS ELLIPTICAL IS INTENDED FOR RESIDENTIAL USE ONLY AND ISWARRANTED
FORTHE APPLICATION. ANY OTHER APPLICATION VOIDSTHISWARRANTY IN ITS
ENTIRETY.

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CONGRATULATIONS ON YOUR NEW ELLIPTICAL AND WELCOME TO THE SOLE
FAMILY!
Thank you for your purchase of this quality Sole elliptical from Dyaco Canada Inc. Your new
elliptical has been manufactured by one of the leading fitness manufacturers in the world and
is backed by one of the most comprehensive warranties available. Dyaco Canada Inc. will do
all we can to make your ownership experience as pleasant as possible for many years to
come.
If you have any questions about your new Sole product or questions about the warranty
contact Dyaco Canada Inc. at 1-888-707-1880.
Please take a moment at this time to record below the name of the dealer, their telephone
number, and the date of purchase for easy contact in the future. We appreciate your
confidence in SOLE and we will always remember that you are the reason that we are in
business. Please complete and mail your registration card today and enjoy your new elliptical.
Yours in Health,
Dyaco Canada Inc.
Name of Dealer
Telephone Number of Dealer
Purchase Date
PRODUCT REGISTRATION
RECORD YOUR SERIAL NUMBER
Please record the Serial Number of this fitness product in
the space provided below.
Serial Number

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IMPORTANT SAFETY INSTRUCTIONS
WARNING - Read all instructions before using this appliance.
DANGER - To reduce the risk of electric shock disconnect your elliptical from the
electrical outlet prior to cleaning and/or service work.
WARNING - To reduce the risk of burns, fire, electric shock, or injury to persons, install
the elliptical on a flat level surface with access to a 110-volt, 15-amp grounded outlet
with only the elliptical plugged into the circuit.
DO NOT USE AN EXTENSION CORD UNLESS IT IS A 18AWG OR BETTER,
WITH ONLY ONE OUTLET ON THE END: DO NOT ATTEMPT TO DISABLE THE
GROUNDED PLUG BY USING IMPROPER ADAPTERS, OR IN ANY WAY
MODIFY THE CORD SET.
A serious shock or fire hazard may result along with computer malfunctions. See Grounding Instructions.
Do not operate elliptical on deeply padded, plush or shag carpet. Damage to both
carpet and elliptical may result.
Keep children away from the elliptical. There are obvious pinch points and other
caution areas that can cause harm.
Keep hands away from all moving parts.
Never operate the elliptical if it has a damaged cord or plug. If the elliptical is not
working properly, call your dealer.
Keep the cord away from heated surfaces.
Do not operate where aerosol spray products are being used or where oxygen is
being administered. Sparks from the motor may ignite a highly gaseous
environment.
Never drop or insert any object into any openings.
Do not use outdoors.
To disconnect, turn all controls to the off position and then remove the plug from
the outlet.
Do not attempt to use your elliptical for any purpose other than for the purpose it is
intended.
The hand pulse sensors are not medical devices. Various factors, including the
user’s move- ment, may affect the accuracy of heart rate readings. The pulse
sensors are intended only as exercise aids in determining heart rate trends in
general.
Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable
for use on your elliptical. Quality athletic shoes are recommended to avoid leg
fatigue.
SAVE THESE INSTRUCTIONS - THINK SAFETY!

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IMPORTANT ELECTRICAL INSTRUCTIONS
WARNING!
NEVER remove any cover without first disconnecting AC power.
If voltage varies by ten percent (10%) or more, the performance of your elliptical may
be affected. Such conditions are not covered under your warranty. If you suspect
the voltage is low, contact your local power company or a licensed electrician for
proper testing.
NEVER expose this elliptical to rain or moisture. This product is NOT designed for use
outdoors, near a pool or spa, or in any other high humidity environment. The operating
temperature specification is 40 to 120 degrees Fahrenheit, and humidity is 95%
non-condensing(no water drops forming on surfaces).
GROUNDING INSTRUCTIONS
This product must be grounded. If the elliptical should malfunction or breakdown,
ground- ing provides a path of least resistance for electric current, reducing the risk of
electric shock. This product is equipped with a cord having an equipment-grounding
plug. The plug must be plugged into an appropriate outlet that is properly installed and
grounded in accordance with all local codes and ordinances.
DANGER - Improper connection of the equipment-grounding conductor can result
in a risk of electric shock. Check with a qualified electrician or serviceman if you are
in doubt as to whether the product is properly grounded. Do not modify the plug
provided with the product if it will not fit the outlet; have a proper outlet installed by a
qualified electrician. This product is for use on a nominal 110-volt circuit, and has a
grounding plug.

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IMPORTANT OPERATION INSTRUCTIONS
NEVER operate this elliptical without reading and completely understanding the
results of any operational change you request from the computer.
Understand that changes in resistance and incline do not occur immediately. Set
your desired resistance level on the computer console and release the adjustment
key. The computer will obey the command gradually.
NEVER use your elliptical during an electrical storm. Surges may occur in your
household power supply that could damage elliptical components. Unplug the
elliptical during an electrical storm as a precaution.
Use caution while participating in other activities while using your elliptical; such as
watching television, reading, etc. These distractions may cause you to lose balance;
which may result in serious injury.
Always hold on to a handle bar while making control changes (incline, level, etc.).
Do not use excessive pressure on console control keys. They are precision set to
function properly with little finger pressure. If you feel the buttons are not
functioning properly with normal pressure contact your dealer.
POWER CONNECTOR - FRONT, LEFT SIDE OF UNIT
TRANSPORT INSTRUCTIONS
The elliptical is equippped with two transport wheels which are engaged when the rear of the
elliptical is lifted.

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ASSEMBLY PACK CHECKLIST
1
HARDWARE STEP 1
2
HARDWARE STEP 2
3
HARDWARE STEP 3
#112
. 3/8” x 3-3/4”
Hex Head Bolt (4 pcs)
#113
. 3/8” x 3/4”
Socket Head Cap Bolt (4 pcs)
#119.
M5 x 10mm
Phillips Head Screw (4 pcs)
#139
. 3/8” x 19mm x 1.5T
Flat Washer (4 pcs)
#142. 3/8” x 2T
Split Washer (8 pcs)
#144
. 3/8” x 23 x 2T
Curved Washer (4 pcs)
#104
. 5/16” x 15mm
Hex Head Bolt (2 pcs)
#115
. 5/16” x 15mm Button
Head Socket Bolt (2 pcs)
#138
. Ø8.5 × 26mm × 2T
Flat Washer (4 pcs)
#106
. 5/16” x 1-3/4”
Hex Head Bolt (6 pcs)
#129
. 5/16” x 7T
Nyloc Nut (6 pcs)
#143
. 5/16” x 23mm x 1.5T
Curved Washer (4 pcs)

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4
HARDWARE STEP 4
ASSEMBLY TOOLS
ASSEMBLY INSTRUCTIONS
PRE-ASSEMBLY
1. Using a razor knife (Box Cutter) cut the outside, bottom, edge of box along the dotted Line. Lift
Box over the unit and unpack.
2. Carefully remove all parts from carton and inspect for any damage or missing parts. If
damaged parts are found, or parts are missing, contact your dealer immediately.
3. Locate the hardware package. Remove the tools first. Remove the hardware for each step as
needed to avoid confusion. The numbers in the instructions that are in parenthesis (#) are the
item number from the assembly drawing for reference.
#120
. M5 x 15mm
Phillips Head Screw (4 pcs)
#122
. Ø3.5 x 12mm
Sheet Metal Screw (6 pcs)
#149. M5 L Allen Wrench #150. Phillips Head Screwdriver
#152. 12/14mm
Wrench (160mm)
#153. M8 L Allen Wrench
#151
. 13/14mm
Wrench (160mm)

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#112. 3/8” x 3-3/4” Hex
Head Bolt (4 pcs)
#113. 3/8” x 3/4” Socket
Head Cap Bolt
(4 pcs)
#119. M5 x 10mm Phillips
Head Screw
(4 pcs)
#139. 3/8” x 19mm x
1.5T
Flat Washer (4 pcs)
#142. 3/8” x2T Split
Washer (8 pcs)
#144. 3/8” x 23 x 2T
Curved Washer (4 pcs)
ASSEMBLY INSTRUCTIONS
1 STABILIZERS & CONSOLE MAST HARDWARE STEP 1
1. Connect the Front Stabilizer Bar (2) with the Main Frame at the front joining
plate by using the Wrench (151) to tighten two Hex Head Bolts (112) , two Split
Washers (142) and two Curved Washers (144).
2. Connect the Rear Stabilizer (3) with the Main Frame at the rear joining plate by
using the Wrench (151) to tighten two Hex Head Bolts (112) , two Split Washers
(142) and two Curved Washers (144).
3. Pull the wire, which is attached to the Computer Cable (38), out of Console Mast
(15) and secure the mast on the Main Frame by using the M8 L Allen Wrench
(153) to tighten four Socket Head Cap Bolts (113) together with four Split
Washers (142) and four Flat Washers (139).
4. Plug in the connectors of the Computer Cable (38) and two Handpulse with
Cable Assemblies (White & Red) (44, 45) on the back of the Console Assembly
(35) and secure the Console Assembly (35) on the console holding plate with
four Phillips Head Screws (119) by tightening them with Phillips Head Screw
Driver (150).
ASSEMBLY STEP 1

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#104. 5/16” x 15mm
Hex Head Bolt (2 pcs)
#115. 5/16” x 15mm
Button Head Socket Bolt
(2 pcs)
#138. Ø8.5 × 26mm× 2T
Flat Washer (4 pcs)
2 LOWER SWING ARMS
HARDWARE STEP 2
1. Attach the Lower Swing Arms (L) and (R),(12) and (13), on each side of
Console Mast shaft and secure with two Hex Head Bolts (104) and two Flat
Washers (138) by using the Wrench (152).
2. Insert the shaft of the left Connecting Arm (10) through the bushing on left
Pedal Arm (7) and secure with a Button Head Socket Bolt (115) together with a
Flat Washer (138) by using M5 L Allen Wrench (149). Do it the same way for
right Connecting Arm (11) and right Pedal Arm (8).
3. Remove the Rod End Shafts (20) which are pre-assembled on the left and right
Connecting Arms. Assemble the Connecting Arm with the Lower Swing Arm
and secure with Rod End Shafts (20) and the screw by using
12/14m/m_Wrench (160m/m)(152).
ASSEMBLY STEP 2

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#106. 5/16” x 1-3/4”
Hex Head Bolt (6 pcs)
#129. 5/16” x 7T
Nyloc Nut (6 pcs)
#143. 5/16” x 23mm
x1.5T
Curved Washer(4 pcs )
3 UPPER SWING ARMS
HARDWARE STEP 3
1. Connect the Upper Swing Arm (L) (18) to the left Lower Swing Arm and connect
the Upper Swing Arm (R) (19) to the right Lower Swing Arm , and secure them
with six Hex Head Bolts (106), four Curved Washers (143) and Nyloc Nuts (129)
by using the Wrenches (151 & 152).
ASSEMBLY STEP 3

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#120
. M5 x 15mm
Phillips Head Screw
(4 pcs)
#122. Ø3.5 x 12mm
Sheet Metal Screw
(6 pcs)
4 PLASTIC PARTS
HARDWARE STEP 4
1. Attach front (89) and rear (90) Handle Bar Covers together on left Swing Arm
shaft, and secure using two Sheet Metal Screws (122) and the Phillips Head
Screw Driver (150). Repeat this process on the right side with Handle Bar Covers
(91) and (92).
2. Install Console Mast Covers (L & R) (81 & 82) on each side of the Side Cases and
secure with two Sheet Metal Screws (122) and the Phillips Head Screw Driver
(150).
3. Secure left Slide Wheel Cover (87) on left Pedal Arm with two Phillips Head
Screws (120) and the Phillips Head Screw Driver (150). Repeat this process for
the right Slide Wheel Cover (88).
4. Snap Rear Bar Cover (97) into the hole on the Incline Rail Assembly.
ASSEMBLY STEP 4
ELLIPTICAL FEATURES
INCLINE ADJUSTMENT
There is an incline feature that will further increase the variety of your workouts.
When the incline is at its lowest position you get a normal elliptical workout. As the
incline increases you will feel your knees rise higher with each step; which means you
are involving more muscle fibers, due to the increased range of motion.
This model has a computer controlled power incline. The power incline is controlled by
buttons on the console, and will automatically adjust via the incline motor during the
built-in workout program.

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OPERATION OF YOUR ELLIPTICAL
GETTING FAMILIAR WITH THE CONTROL PANEL
CONSOLE
POWER UP
When power is connected to the elliptical the console will automatically power up.
These models are connected directly to 110 VAC and there is a power switch located
where the line cord plugs into the unit on the left side near the front (See page 4 for
location).
When it is first powered on, the console will perform an internal self-test. During this
time all the lights will turn on, the Message Window display will show a software
version (i.e.: VER 1.0), and the Distance Window will display an odometer reading.
The odometer shows how many virtual miles the elliptical has gone. The Time Window
shows how many total hours the elliptical has been used.
The odometer and time will remain displayed for only a few seconds then the console
will go to the startup display. The dot matrix display will be scrolling through the different
workout profiles and the Message Window will be scrolling the start up message. You
may now begin to use the console.
COOLING FAN
SPEAKER
DATA DISPLAY
DOT MATRIX
(Program Profiles)
MESSAGE WINDOW
(Speed, Laps, Level,
Watts, Incline, Segment
Time, Program Name,
D
a
ta Scan)
FAN POWER SWITCH
HEADPHONE JACK
DISPLAY
CONTROL KEYS
AUDIO IN JACK
(MP3, CD
, OR
SMARTPHONE)

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CONSOLE OPERATION
QUICK START
This is the quickest way to start a workout. After the console
powers up you just press the Start key to begin, this will
initiate the Quick Start mode. In Quick Start, the time will
count up from zero. The resistance level and incline can be
adjusted manually by pressing the Incline or Level ▲/▼
buttons. The dot matrix display will be showing a track with
a blinking dot indicating your progress as it travels around
the track.
BASIC INFORMATION
Each time the Display button is pressed the next set of information will appear. In
Data Scan mode, the displayed information will change every 4 seconds in the
Message Window. The Message Window will initially display Speed
(in kph) then Speed, Total Laps, Level, Watts, Incline, Segment Time and Data Scan.
The Elliptical has a built in heart rate monitoring system. Simply grasping the Contact
Heart Rate Sensors on the stationary handle bars or wearing the chest strap
transmitter (optional part) will start the heart icon blinking (this may take a few
seconds). The Pulse Window will display your heart rate in beats per minute and the
HR bar graph will show your current % in relation to projected heart rate maximum.
The chest strap is a more accurate and reliable method of heart rate reading. The
hand pulse sensors are subject to false readings depending on user physiology and
workout habits including how one grips the sensors or how sweaty their hands are.
The Stop button actually has several functions.
Pressing the Stop key once during a program will Pause
the program for 5 minutes. If you need to get a drink,
answer the phone or any of the many things that could
interrupt your workout, this is a great feature. To resume
your workout during Pause just press the Start key. If the
Stop button is pressed twice during a workout the program
will end and a Workout Summary is displayed.
If the Stop key is held down for 3 seconds the console will perform a complete Reset.
During data entry for a program the Stop key performs a Previous Screen function. This
allows you to go back one step in the programming each time you press the Stop key.
There is an Audio In Jack ( ) on the front of the console and built-in speakers. You
may plug any low-level audio source signal into this port. Audio sources include MP3,
iPod, portable radio, CD player or even a TV or computer audio signal. There is also a
Headphone Jack ( )for private listening.

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PROGRAMMING THE CONSOLE
Each of the programs can be customized with your personal information and changed
to suit your needs. Some of the information asked for is necessary to ensure the
readouts are correct. You will be asked for your Age and Weight. Entering your Age is
necessary during the Heart Rate control program to ensure the correct settings are
entered in the program; entering your Weight aides in calculating a more correct
Calorie reading. Although we cannot provide an exact calorie count we do want to be
as close as possible.
A message about Calories: Calorie readings on every piece of exercise equipment,
whether it is in a gym or at home, are not accurate and tend to vary widely. They are
meant only as a guide to monitor your progress from workout to workout. The only way to
measure your calorie burn accurately as in a clinical setting connected to a host of
machines. This is because every person is different and burns calories at a different rate.
ENTERING A PROGRAM AND CHANGING SETTINGS
Press Level ▲/▼to scroll through the program selections. The profile for each program
will be displayed in the dot matrix window. Both models will show the incline profile also
when the Display key is pressed. Press the Enter key to select a program and begin
customizing the settings. If you want to workout without entering new settings, then just
press the Start key. This will bypass the programming of data and take you directly to the
start of your workout. If you want to change the personal settings, then just follow the
instruc- tions in the Message Window. If you start a program without changing the
settings, the default settings will be used.
Note: Age and Weight default settings will change when you enter a new number. So the last Age and
Weight entered will be saved as the new default settings. If you enter Age and Weight the first time you
use the elliptical you will not have to enter it every time you work out unless either Age or Weight has
changed or someone else enters a different Age and Weight.

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PROGRAMMABLE FEATURES
MANUAL PROGRAM
The Manual program works as the name implies, manually. This
means that you control the workload yourself and not the
computer.
1. Press Level ▲/▼then press the Enter key.
2. The Message Window will ask you to enter your Age.
You may adjust the age setting using the Level ▲ / ▼
keys, then press the Enter key to accept the new
number and proceed on to the next screen.
3. You are now asked to enter your Weight. You may
adjust your weight setting using the Level ▲/▼keys,
then press Enter to continue.
4. Next is the Time. You may adjust the length of Time by pressing the keys, then
press Enter to continue.
5. Now you are finished editing the settings and can begin your workout by
pressing the Start key. You can also go back and modify your settings by
pressing the Stop key to go back one level of the programming screen.
6. Once the program starts the elliptical will be set to level one. This is the easiest
level and it is a good idea to stay at level one for a while to warm up. If you want
to increase the work load at any time press the Level ▲key; the Level ▼key
will decrease the workload.
7. During the Manual program you will be able to scroll through the data in the
Message Window by pressing the Display key.
8. When the program ends the Message Window will show a summary of your
workout. The summary will be displayed for a short time then the console will
return to the startup display.

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PRESET PROGRAMS
These ellipticals have five different programs that have been designed for a variety of
workouts. These five programs have factory preset work level profiles for achieving different
goals.
Hill
The Hill program simulates going up and down a hill. The resistance in the pedals will steadily increase and
then decrease during the program.
E20WORK E20 INCLINE
Fat Burn
The Fat Burn program is designed, as the name implies, to maximize the burning of fat. There are many
schools of thought on the best way to burn fat but most experts agree that a lower exertion level that stays at
a steady workload is the best. The absolute best way to burn fat is to keep your heart rate at around 60% to
70% of its maximum potential. This program does not use heart rate but simulates a lower, steady exertion
workout.
E20WORK E20 INCLINE
Cardio
The Cardio program is designed to increase your cardiovascular function and endurance. This is exercise
for your heart and lungs. It will build up your heart muscle and increase blood flow and lung capacity. This is
achieved by incorporating a higher level of exertion with slight fluctuations in work.
E20WORK E20 INCLINE
Strength
The Strength program is designed to increase muscular strength in your lower body. This program will
steadily increase in resistance to a high level and forces you to sustain it. This is designed to strengthen and
tone your legs and glutes (muscles of the butt).
E20WORK E20 INCLINE
Interval
The Interval program takes you through high levels of intensity followed by periods of low intensity. This
program increases your endurance by depleting your oxygen level followed by periods of recovery to
replenish oxygen. Your cardiovascular system gets programmed to use oxygen more efficiently this way.
This program also forces your body to become more efficient due to spikes in heart rate, between recovery
periods. This aids in heart rate recovery from intense activities.
E20WORK E20 INCLINE

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PROGRAMMING PRESET WORKOUTS
1. Chowse the desired program button by pressing Level ▲ / ▼
then press the Enter key.
2. The Message Window will ask you to enter your Age. You
may adjust the age setting, using the Level ▲ / ▼ keys, then
press the Enter key to accept the new number and proceed
on to the next screen.
3. You are now asked to enter your Weight. You may adjust the
weight number using the Level ▲ / ▼ keys then press Enter
to continue.
4. Next is Time. You may adjust the Time and press Enter to
continue.
5. Now you are asked to adjust the Max Level. This is the peak exertion level you will experience during
the program (the highest colored segment/box of the program profile). Adjust the level and then press
Enter.
6. Now you are finished editing the settings and can begin your workout by pressing the Start key. You
can also go back and modify your settings by pressing the Stop key to go back one level, or screen.
7. If you want to increase or decrease the resistance at any time during the program press the Level ▲
/ ▼ keys.
8. During the program you will be able to scroll through the data in the Message Window by pressing
the Display key. Press the Enter key to switch Dot Matrix from work to incline profile.
9. When the program ends the Message Window will show a summary of your workout. The summary
will be displayed for a short time then the console will return to the start-up display.
CUSTOM USER DEFINED PROGRAMS
The customizable User programs allow you to build and save your own workout. You
can build your own custom program by following the instructions below.
1. Select the User program (U1 or U2) by Level ▲ / ▼ then press Enter. If you have already saved a
program to either U1 or U2, it will be displayed and you are ready to begin. If not, you will have the
option of inputing a username. In the Message Window, the letter “A” will be blinking. Use the Incline
or Level ▲ / ▼ buttons to select the appropri- ate first letter of your name (pressing the Level ▲ / ▼
button will switch to the letter “B”; pressing the Down button will switch to letter “Z”). Press Enter when
the desired letter is displayed. Repeat this process until all of the characters of your name have been
programmed (maximum 7 characters). When finished press Stop.
2. If there is a program already stored in User when you press the key, you will have an option to run the
program as it is or delete the program and build a new one. At the welcome message screen, when
pressing Start or Enter you will be prompted: Run Program? Use the Level ▲ / ▼ to select Yes or No.
If you select No, you will then be asked if you want to delete the currently saved program. It is
necessary to delete the current program if you want to build a new one.
3. The Message Window will ask you to enter your Age. You may enter your age using the Level ▲ / ▼
keys, then press the Enter key to accept the new number and proceed on to the next screen.
4. You are now asked to enter your Weight. You may adjust the weight number using the Level ▲ / ▼
keys, then press Enter to continue.
5. Next is Time. You may adjust the Time using the Level ▲ / ▼ keys and press Enter to continue.
6. Now the first column will be blinking and you are asked to adjust the level for the first segment of the
workout. When you finish adjusting the first segment, or if you don’t want to change, then press Enter
to continue to the next segment. The next segment will show the same level as the previously
adjusted segment. Repeat the same process as the last segment then press Enter. Continue this
process until all twenty segments have been set.
7. Now the first column will be blinking again and you are asked to adjust the Incline level for the first
segment of the workout. Follow the same procedure for building the Incline profile as you did for the
resistance profile.
8. The Message Window will then tell you to start to begin (and save the program) or Enter to modify
the program. Pressing Stop go back one level.
9. If you want to increase or decrease the workload at any time during the program press the Level ▲ /
▼ key. This will only affect the Incline or Level for the present column in the profile. When the profile
changes to the next column it will return to the preset work level.
10. During the User 1 or User 2 program you will be able to scroll through the data in the Message
Window by pressing the Display key. Press the Enter key to switch Dot Matrix from work to incline
profile.
11. When the program ends the Message Window will show a summary of your workout. The summary
will be displayed for a short time then the console will return to the start-up display.

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Heart Rate programs
Before we get started, a word about Heart Rate:
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of exercising
comfortably. A great deal of this success has been promoted by the use of heart rate monitors. With
the proper use of a heart rate monitor, many people find that their usual choice of exercise intensity
was either too high or too low and exercise is much more enjoyable by maintaining their heart rate in
the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your Maximum
Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This will
give you the Maximum heart rate (MHR) for someone of your age. To determine the effective heart
rate range for specific goals you simply calculate a percentage your MHR. Your Heart rate training
zone is 50% to 90% of your maximum heart rate. 60% of your MHR is the zone that burns fat while
80% is for strengthening the cardio vascular system. This 60% to 80% is the zone to stay in for
maximum benefit.
For someone who is 40 years old their target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of
maximum)
180 x .8 = 144 beats per minute (80% of
maximum)
So for a 40 year old the training zone would be
108 to 144 beats per minute.
If you enter your age during programming the
console will perform this calculation
automatically. Entering your age is used for
the Heart Rate control programs. After
calculating your Maximum Heart Rate you can
decide upon which goal you would like to
pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for the
heart and lungs) and weight control. The black columns on the chart above represent the Maximum
Heart Rate for a person whose age is listed at the bottom of each column. The training heart rate, for
either cardiovascular fitness or weight loss, is represented by two different lines that cut diagonally
through the chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart. If your
goal is cardiovascular fitness or if it is weight loss, it can be achieved by training at 80% or 60%,
respectively, of your Maximum Heart Rate on a schedule approved by your physician. Consult your
physician before participating in any exercise program.
With all Heart Rate Control elliptical machines you may use the heart rate monitor feature without
using the Heart Rate Control program. This function can be used during manual mode or during any of
the nine different programs. The Heart Rate Control program automatically controls resistance at the
pedals.

Dyaco Canada Inc. 2013
20
RATE OF PERCEIVED EXERTION
Heart rate is important but listening to your body also has a lot of advantages. There are more
variables involved in how hard you should workout than just heart rate. Your stress level, physical
health, emotional health, temperature, humidity, the time of day, the last time you ate and what you ate,
all contribute to the intensity at which you should workout. If you listen to your body, it will tell you all of
these things. The rate of perceived exertion (RPE), also know as the Borg scale, was developed by
Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20 depending upon
how you feel or the perception of your effort.
The scale is as follows:
Rating Perception of Effort
6 Minimal
7 Very,very light
8 Very,very light +
9 Very light
10 Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18 Very hard +
19 Very,very hard
20 Maximal
You can get an approximate heart rate level for each rating by simply adding a zero to each rating. For
example a rating of 12 will result in an approximate heart rate of 120 beats per minute. Your RPE will
vary depending up the factors discussed earlier. That is the major benefit of this type of training. If your
body is strong and rested, you will feel strong and your pace will feel easier. When your body is in this
condition, you are able to train harder and the RPE will support this. If you are feeling tired and
sluggish, it is because your body needs a break. In this condition, your pace will feel harder. Again,
this will show up in your RPE and you will train at the proper level for that day.