Sole Fitness 16868392 User manual

Model : 16868392
OWNER’S MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING
YOUR NEW RECUMBENT!
Z100 / Z300 Z500 Z700

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TABLE OFCONTENTS
Product Registration 3
Important Safety Instructions 4
Important Electrical Information 5
Important Operation Instructions 5
Assembly Instructions 8
Fitness Bike Features 12
Operation ofYour New Fitness Bike 13
Programmable Features 16
Using Heart Rate Monitor 21
General Maintenance 23
Exploded View Diagram 24
Parts List 25
Manufacturer's limited warranty 28
ATTENTION
THIS FITNESS BIKE IS INTENDED FOR RESIDENTIAL USE ONLY AND IS
WARRANTED FOR THE APPLICATION. ANY OTHER APPLICATION VOIDSTHIS
WARRANTY IN ITS ENTIRETY.

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CONGRATULATIONS ON YOUR NEW RECUMBENT AND WELCOME TO THE SOLE
FAMILY!
Thank you for your purchase of this quality Sole recumbent from Dyaco Canada Inc. Your new
recumbent 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
recumbent.
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.
Do not operate fitness bike on deeply padded, plush or shag carpet. Damage to
both carpet and fitness bike may result.
Keep children away from the fitness bike. There are obvious pinch points and other
caution areas that can cause harm.
Keep hands away from all moving parts.
Never operate the fitness bike if it has a damaged cord or plug. If the fitness bike is
not work- ing properly, call your dealer.
Keep the cord away from heated surfaces.
Never drop or insert any object into any openings.
Do not use outdoors.
Do not attempt to use your fitness bike 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 fitness bike. Quality athletic shoes are recommended to avoid leg
fatigue or injury.
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 fitness bike
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 fitness bike to rain or moisture. This product is NOT designed for
use out- doors, near a pool or spa, or in any other high humidity environment. The
operating tempera- ture specification is 40 to 120 degrees Fahrenheit, and humidity is
95% non-condensing(no water drops forming on surfaces).
IMPORTANT OPERATION INSTRUCTIONS
NEVER operate this fitness bike without reading and completely understanding the
results of any operational change you request from the computer.
NEVER use your fitness bike during an electrical storm. Surges may occur in your
household power supply that could damage fitness bike components. Unplug the
fitness bike during an electrical storm as a precaution.
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 SOLE dealer.

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ASSEMBLY PACK CHECKLIST
1
HARDWARE STEP 1
2
HARDWARE STEP 2
#
65
. 3/8” x 2-1/4”
Hex Head Bolt (4 pcs)
#77
. 3/8”
x 19mm x 1.5T
Flat Washer (6 pcs)
#84
. 3/8” x 25mm x 2T
Flat Washer (4 pcs)
#176
. 3/8” x 3/4”
Hex Head Bolt (6 pcs)
#71
. 3/8” x 1-3/4”
Hex Head Bolt (2 pcs)
#77
. 3/8”
x 19mm x 1.5T
Flat Washer (4 pcs)
#89. 3/8” x 7T
Nyloc Nut (4 pcs)
#175
. 3/8” x 2-3/4”
Hex Head Bolt (2 pcs)

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3
HARDWARE STEP 3
4
HARDWARE STEP4
#68
. 5/16” x 5/8”
Hex Head Bolt (8 pcs)
#76
. 5/16” x 18mm x 1.5T
Flat Washer (6 pcs)
#82
. 5/16” x 1.5T
Split Washer (2 pcs)
#83
. 5/16” x 19mm x 1.5T
Curved Washer (2 pcs)
#98
. M6 x 15mm
Phillips Head Screw (4 pcs)
#99
. M5 x 12mm
Phillips Head Screw (8 pcs)
#105
. Ø4 x 16mm
Sheet Metal Screw (4 pcs)

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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.
#
112
. 1
2
/1
4
mm
W
r
ench
#
114
.
P
hillips Head Sc
r
e
w
dri
v
er
#132. 14/15mm Wrench

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1
REAR STA BILIZER & SEAT BACK HARDW ARE STEP 1
1. Attach the Rear Stabilizer (7) onto the Main Frame (1) with four Hex Head
Bolts (65) and four Flat Washers (84) using the 12/14mm Wrench (112).
2. Attach the Seat Back Bracket (5) onto the Seat Carriage (4) with six Hex
Head Bolts (176) and six Flat Washers (77) using the 12/14mm Wrench
(112).
2
SEAT HANDLE BAR HARDW ARE STEP 2
1. Install the Seat Handle Bar (6) onto the Seat Carriage (4) with
two vertical Hex Head Bolts (71), two horizontal Hex Head Bolts
(175), four Flat Washers (77) and four Nyloc Nuts (89) using
the 12/14mm Wrench (112) and 14/15mm Wrench (132).
2. Plug the two Hand pulse Cables (21) & (27) into the rear two
ports (26) located on the left side rear cover, just under the seat
(see inset illustration).
#65. 3/8” x 2-1/4”
Hex Head Bolt (4 pcs)
#77. 3/8” x 19mm x 1.5T
Flat Washer (6 pcs)
#84. 3/8” x 25mm x 2T
Flat Washer (4 pcs)
#176. 3/8” x 3/4”
Hex Head Bolt (6 pcs)
#71. 3/8” x 1-3/4”
Hex Head Bolt (2 pcs)
#77. 3/8” x 19mm x 1.5T
Flat Washer (4 pcs)
#89. 3/8” x7T Nyloc Nut
(4 pcs)
#175. 3/8” x 2-3/4” Hex
Head Bolt (2 pcs)

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3
CONSOLE MAST HARDW ARE STEP 3
1. Install the Console Mast Cover (31) onto the Console Mast (2).
Make sure the plastic cover is in the correct orientation
2. Feed the Computer Cable (44) and Hand pulse Cable (45)
through the bottom of the Console Mast Tube (2) and out
through the opening at the top.
3. Install the Console Mast Tube (2) into the receiving tube (pull
gently upwards on the cable ends to prevent pinching the
cables because damage to the electronics could occur) of the
Main Frame (1) with six Hex Head Bolts (68), four Flat
Washers (76) on the sides of the tube and two Curved
Washers (83) on the front of the tube by using the 12/14mm
Wrench (112).
4. Remove the white Styrofoam pad (factory installed to prevent
bolts from being accidentally dropped into the Bike).
5. Remove the plastic tie from the center of the handlebar (3).
Install the Mast Handle bar Assembly (3) onto the Console
Mast (2) with two Hex Head Bolts (68), two Flat Washers (76)
and two Split Washers (82) using the 12/14mm Wrench (112).
#68
. 5/16” x 5/8”
Hex Head Bolt (8 pcs)
#76. 5/16” x 18mm x
1.5T Flat Washer (6
pcs)
#82. 5/16” x 1.5T Split
Washer (2 pcs)
#83. 5/16” x 19mm x
1.5T Curved Washer (2
pcs)

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4
SEAT/PEDAL & PLASTIC PARTS HARDW ARE STEP 4
1. Install the Seat (61) on the Seat Carriage (4) with the four Phillips
Head Screws (98) using the Phillips Head Screw Driver (114). These
are the biggest screws included in the package for this step.
2. Install the Front Stabilizer Cover (32) and the Rear Stabilizer Cover
(37) on the Main Frame (1) with four Phillips Head Screws (99) using
the Phillips Head Screw Driver(114).
3. Plug in the Computer Cable (44) and Hand pulse Cable (45) into the
connector in the back of the Console Assembly (19). Install the
console onto the mounting plate with four Phillips Head Screws (99)
using the Phillips Head Screw Driver (114). Be careful not to pinch
the cables between the console and the mounting plate. This could
short the cables and damage the electronics.
4. Install the Drink Bottle Holders (39 L, 38 R) onto left and right sides of
the Seat Handle Bar (6)with four Sheet Metal Screws (105) using the
Phillips Head Screw Driver(114).
5. Install the Pedals (116 L, 117 R) in the Pedal Cranks using the
14/15mm Wrench (132). Keep in mind that the Pedal (116 L) has a
reverse thread and will be screwed into the crank in the opposite
rotational pattern right hand threads. There is an “L” stamped into the
end of the threaded post of the left pedal and an “R” in the right. Make
sure to tighten the pedals as firmly as you possibly can. It may be
necessary to re-tighten the pedals if you notice a thumping sound
when pedaling the bike. A clicking noise, or thumping sound during
pedaling is usually caused by the pedals being loose.
#98. M6 x 15mm Phillips
Head Screw (4 pcs)
#99. M5 x 12mm Phillips
Head Screw (8 pcs)
#105. Ø4 x 16mm Sheet
Metal Screw (4 pcs)

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FITNESS BIKE FEATURES
FOOT PEDALS
Through research performed with a leading sports scientist and physical rehabilitation
expert, Sole engineering has developed a breakthrough in pedal design. Typical
stationary exercise bikes are wider than a normal road bike. The reason is to allow for
the braking mechanism, pulleys, drive components and plastic covers. Since the bike is
wider, so is the distance between the pedals; this width between the pedals is called the
Q factor.
Sole has designed our pedal system so the Q factor is the smallest in the industry, but
we did not stop there. We have also custom designed and tooled a new pedal that
provides a two degree inward tilt to compensate for the Q factor not being perfect.
Having a small Q factor in addition to the two-degree inward tilt of the pedals puts the
user into a biomechanical neutral alignment. This means that your feet, ankles, knees
and hips are lined up properly ensuring a comfortable workout.
SEAT ADJUSTMENT
You are able to adjust the seat position while seated. Pull up on the lever located in
front of the seat and slide the carriage forward or backwards. The correct position is
when there is a slight bend in your knee when the pedal is at its farthest position
forward (3 o’clock position when looking from the right side of the bike). Release the
lever and you are ready to begin.
PEDAL STRAP ADJUSTMENT
Adjust each pedal strap so that they are snug around your feet. You have the option of
adjusting the hole location on one or both sides of the pedal.

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OPERATION OF YOUR FITNESS BIKE
GETTING FAMILIAR WITH THE CONTROL PANEL
CONSOLE
POWER UP
When power is connected to the fitness bike the console will automatically power up.
These models operate on 12V/1.5A DC which is supplied by the power pack that is
connected to AC power. There is a power switch located where the line cord plugs into
the unit on the front of the bike .
When it is first powered on, the console will perform an internal self-test. During this time
all the lights will turn on. When the lights go off, the Message Window will show a
software version (i.e.: VER 1.0) and the Distance window will display an odometer
reading. The odometer reading displays how many virtual miles the fitness bike has gone.
The Time window displays how many hours the fitness bike has been used.
The odometer and time will remain displayed for only a few seconds then the console will
go to the start-up display. The dot matrix display will be scrolling through the different
workout profiles and the Message Window will scroll the start-up message. You may
now begin to use the console.
AUDIO IN JACK
(MP3, CD, OR
SMARTPHONE)
DISPLAY
CONTROL KEYS
PROGRA
M
BUTTONS(Manual, Hill
,
Fat Burn, Cardio
,
Strength, Interval, 2 User
,
2HR)
COOLING FAN
SPEAKER
DATA DISPLAY
DOT MATRIX
(Program Profiles)
FAN POWER SWITCH
HEADPHONE JACK
MESS
A
GE
WIND
O
W
(Laps, Speed, Level,
Watts, Segment Time)

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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 and the workload/resistance
may be adjusted manually by pressing the 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
The Message Window will initially display Laps completed. Each time the Display
button is pressed the next set of information will appear. The order of information
displayed will be: Speed, Level, Watts, Segment Time and Data Scan mode. In
Data Scan mode, the displayed information will change every 4 seconds in the
Message Window.
The fitness bike has a built in heart rate monitoring system. Simply grasping the Contact
Heart Rate Sensors on the handle bars or wearing the chest strap transmitter will start
the heart (see Heart Rate Programs) 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/Reset key is held down for 3 seconds the console will perform a complete
Reset. During data entry for a program the Stop/Reset 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 each program button to scroll through the program selections. The profile for each
program will be displayed in the dot matrix window. 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 instructions 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 fitness bike 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 the Manual program button 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 Level ▲/▼
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 fitness bike 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 start- up display.

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PRESET PROGRAMS
The fitness bike has 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.
WORK
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.
WORK
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.
WORK
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) .
WORK
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.
WORK

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PROGRAMMING PRESET BUTTONS
1. Press the desired program button then press the Enter key.
2. The Message Window will ask you to enter your Age. You may adjust
the age setting, us- ing 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. During the 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 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 (User 1 or User 2) then press Enter. If you have already saved a
program to either User 1 or User 2, 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 Level buttons to select the appropriate first letter of your name (pressing the Up 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 pro- grammed (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. The Message Window will then tell you to start to begin (and save the program) or Enter to
modify the program. Pressing Stop will exit to the start up screen.
8. If you want to increase or decrease the workload at any time during the program press the Level
▲ / ▼ key. This will only affect the Level for the present column in the profile. When the profile
changes to the next column it will return to the preset work level.
9. 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.
10. 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 programs. After calculating
your MHR 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 MHR 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 MHR on
a schedule approved by your physician. Consult your physician before participating in
any exercise program.

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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.