Spirit Commercial CSC900 User manual

CSC900 Stair Climber
Retain For Future Reference
Owner’s Manual
Model No.
16807949000
- Assembly
- Operation
- Adjustments
- Parts
- Warranty
CAUTION:
Read and
understand this
manual before
operating unit

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
Email: [email protected]
1
TABLE OF CONTENTS
Product Registration ........................................................................................................2
Important Safety Instructions ...........................................................................................4
Important Electrical Instructions.......................................................................................4
Important Operation Instructions......................................................................................6
Assembly Instructions ......................................................................................................6
Operation of CSC900 Monitor........................................................................................10
Programming the Console .............................................................................................13
Heart Rate Training........................................................................................................18
General Maintenance.....................................................................................................20
Exploded View Diagram.................................................................................................21
Parts List........................................................................................................................24
Manufacturer’s Limited Warranty ...................................................................................30
Thank you for purchasing our product, please save these instructions.
Please do not perform or attempt any customizing, adjustments, repair
or maintenance that is not described in this manual.

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
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Thank you for your purchase of this Spirit CSC900 Stair Climber from Dyaco Canada Inc. Your
new CSC900 Stair Climber was manufactured by one of the leading fitness manufacturers in the
world and is backed by one of the most comprehensive warranties available. Through your dealer,
Dyaco Canada Inc. will do all we can to make your ownership experience as pleasant as possible
for many years to come. The local dealership where you purchased this Stair Climber is your
administrator for all Dyaco Canada Inc. warranty and service needs. Their responsibility is to
provide you with the technical knowledge and service personnel to make your experience more
informed and any difficulties easier to remedy.
Please take a moment at this time to record the name of the dealer, their telephone number, and the
date of purchase below to make any future, needed contact easy. We appreciate your support 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 Stair Climber.
Yours in Health,
Dyaco Canada Inc.
Name of Dealer______________________________________
Telephone Number of Dealer___________________________
Purchase Date_______________________________________
RECORD YOUR SERIAL NUMBER
Please record the Serial Number of this fitness product in the space provided below.
Serial Number_______________________________________
REGISTER YOUR PURCHASE
The self-addressed product registration card must be completed in full and returned to
Dyaco Canada Inc.
CONGRATULATIONS ON YOUR
NEW STAIR CLIMBER AND
WELCOM
E
Product Registration

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
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BEFORE YOU BEGIN
Thank you for choosing the SPIRIT CSC900 Stair Climber. We take great pride in producing this
quality product and hope it will provide many hours of quality exercise to make you feel better, look
better, and enjoy life to its fullest. It's a proven fact that a regular exercise program can improve your
physical and mental health. Too often, our busy lifestyles limit our time and opportunity to exercise.
The SPIRIT CSC900 Stair Climber provides a convenient and simple method to begin your assault
on getting your body in shape and achieving a happier and healthier lifestyle.
Read this manual carefully before using the SPIRIT CSC900 Stair Climber. Although Dyaco Canada
Inc. constructs its products with the finest materials and uses the highest standards of manufacturing
and quality control, there can sometimes be missing parts or incorrectly sized parts. If you have any
questions or problems with the parts included with your SPIRIT CSC900 Stair Climber, please do not
return the product. Contact us FIRST! If a part is missing or defective call us toll free at
1-888-707-1880. Our Customer Service Staff are available to assist you from 8:30 A.M. to 5:00 P.M.
(Eastern Time) Monday through Friday. Be sure to have the name and model number of the product
available when you contact us.

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
Email: [email protected]
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IMPORTANT SAFETY INSTRUCTIONS
WARNING
• Always unplug the machine from the electrical outlet before cleaning or servicing.
• This machine is not intended to be serviced by the end user, refer servicing to qualified
personnel only.
• This product will be wired for either 120 VAC nominal power input OR 230 VAC nominal input. It
is factory-equipped with a specific electric cord and See at plug to permit connection to the
proper electric circuit. Make sure that the product is connected to a dedicated power line having
an outlet with the same configuration as that of the plug.
• 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. NO adapter should be used
with this product.
• If the product must be reconnected for use on a different type of electric circuit, the reconnection
should be made by a qualified service personnel in order to avoid a hazard.
• Maximum user weight: 400 LBS / 180 KG
• This equipment is not intended for use by persons with reduced physical, sensory or mental
capabilities, or lack of experience and knowledge, unless they have been given supervision or
instruction concerning use of the equipment by a person responsible for their safety.
• Keep children under the age of 13 away from this equipment
SAVE THESE INSTRUCTIONS - THINK SAFETY!
IMPORTANT ELECTRICAL INSTRUCTIONS
WARNING
This equipment is designed for use in a commercial gymnasium or health club. To
ensure the proper use of the equipment in a safe manner, all users of the equipment
should read this manual before using the machine. This machine should be made a
part of your club training program in order that the equipment is used by your
members in a safe manner as intended. In In addition to instructing the club
members in the proper use of the equipment, the club member should obtain a
complete physical examination form their health care provider before beginning any
exercise program.

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
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This equipment is not intended to be used by children. It is not intended to be used by
persons with reduced physical, sensory, or mental capabilities or lack of experience
and knowledge, unless given instruction and under the personal supervision
concerning use of the machine by a person responsible for their safety. Do not leave
children unsupervised around the machine.
Assemble and operate the machine on a solid level surface. Position the machine with
a minimum of 20 inches (0.5 meters) of clearance on each side to allow for ease of
mounting and dismounting. Allow for 48 inches (1.25 meters) of clearance behind the
machine. These dimensions are the recommended minimum distances. The actual
area for access and passage is the responsibility of the facility and should take into
account this training envelope and any other national or local codes or regulations.
Keep power cord away from heated surfaces. Unplug power cord when the machine is
unattended and before performing any preventative maintenance such as cleaning or
replacing a worn part. Familiarize yourself with the location of the STOP buttons on
the console. If you experience difficulties during the workout, pushing the STOP
button will bring the machine to a stop.
Do not exceed the maximum allowable weight limit of 400 lbs. / 180 kg.
Use care when getting on or off the machine. Always use the handrails. Do not step off of the
machine while it is moving. Press the STOP button and wait for the machine to come to a
complete stop before dismounting.
Do not overexert yourself during exercise. Stop exercising if you feel pain or tightness in your
chest, become short of breath or feel faint. If you feel pain or experience any abnormal
symptoms, stop exercising and consult your health care provider.
Wear proper exercise clothing and athletic shoes during a workout. Avoid wearing loose
clothing. Tie back long hair and keep towels away from the moving parts. Face forward at all
times and never attempt to turn around while the machine is moving.
Do not operate the machine if the motor shroud is removed or if the power cord is damaged
in any manner.
Keep all air openings free from dirt or any material that would block the flow of air to the
motor.
The safety and integrity of this machine can only be maintained when the equipment is
regularly examined for damage and wear and repaired. It is the sole responsibility of the owner
of this equipment to ensure that regular maintenance is performed. Worn or damaged parts
must be replaced immediately, or the equipment removed from service until the repair is
made.
NEVER expose this Stair Climber 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).

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
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IMPORTANT OPERATION INSTRUCTIONS
NEVER operate this Stair Climber without reading and completely understanding the
results of any operational change you request from the computer console.
Understand that changes in resistance do not occur immediately. Set your desired
resistance level on the computer console and release the adjustment button. The
computer will obey the command gradually.
Use caution while participating in other activities while stepping on the rotating
staircase; such as watching television, reading, etc. These distractions may cause
you to lose balance which
may result in serious injury.
CSC900 ASSEMBLY INSTRUCTIONS
UNPACKING
1. Read all instructions before assembling.
2. Assemble and operate the Stair Climber on a hard, level surface in
the area intended for use.
3. Attach all fasteners and partially tighten them. Do not fully tighten
fasteners until assembly of all components is complete.
4. Do not attempt to move the unit by yourself. Have at least one other
person help and use safe lifting techniques.
5. Do not grasp on any plastic parts of the unit while lifting and moving.
The plastic components are non-structural covers and not capable of
supporting the weight of the unit.
6. Locate the hardware package. The hardware is labeled with its
specification as a description. Each of the assembly steps reference the descriptions to avoid
confusion during assembly.
7. We recommend two people to assemble this equipment and a ladder or stepladder.
TOOLS INCLUDED:
• 5mm Allen Wrench
• 6mm Allen Wrench
PARTS INCLUDED:
• 1 Main Frame
• 1 Console
• 1 Console Mast
• 1 Column Group
• 1 Decorative Ring
• 1 Handlebar Group
• 2 Side Handlebars
• 2 Decorative Rings
• Handlebar reinforcements
• 1 Hardware Kit
• 2 Handlebar Covers

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CSC900 STEP ONE
CSC900 STEP TWO
Hardware for Step 1
TYPE DESCRIPTION QTY
CONSOLE MAST 1
BOLT
M8 X 20L
1
BOLT
M6 X 65L
1
BOLT
M8 X 55L
3
WASHER
Ø8 5
1. Insert Console Mast wire through Decorative
Ring, then connect the Communication Wires
between the Main Frame and Console Mast.
2. Attach the Decorative Ring to Console Mast
using the Bolt M8*20 (1pc), M8*65 (1pc)
and ø8 flat washer (2pc).
3. Attach the Column Group to the lower Main
Frame, using the M8*55 Bolts (3pcs) and the ø8
flat washer (3pcs).
Hardware for Step 2
TYPE DESCRIPTION QTY
STEP BASE 1
BOLT
M8 X 20L
2
BOLT
M8 X 30L
1
WASHER
ø8
2
1. Attach the Step Base to the lower
Main Frame using the M8*20 Bolts
(2pcs), ø8 Flat Washers (2pcs) and
M8*30 Bolt (1pc).

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Hardware for Step 3
TYPE DESCRIPTION QT
Y
SIDE HANDLEBARS 2
HANDLEBAR GROUP 1
DECORATIVE RINGS 2
REINFORCEMENT PLATE 1
BOLT
M8 X 20L 8
BOLT
M8 X 30L 2
WASHER
ø8
6
1. Connect wires with same terminal.
2. Attach side handlebars the Handlebar Group and with the Decorative Rings using M8*20 Blots (4pcs), ø8 Flat
Washers (4pcs).
3. Attach Handlebar Group to Console Mast with the Reinforcement Plate using M8*30 Bolts (4pcs), ø8 Flat
Washers (4pcs).
4. Attach Handlebars to the Column Groups using M8*20 Bolts.
CSC900 STEP THREE

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CSC900 STEP FOUR
Hardware For Step 4
TYPE DESCRIPTION QTY
CONSOLE 1
HANDRAIL COVERS
SETS
2
BOLT
M8 X 20L
4
SCREW
M4 X 25L
4
SCREW
ST4.2 X 16L
2
1. Connect Console using M8*20L Bolts
(4pcs).
2. Secure Handlebars on each side using
ST4.2*16L Screws (2pcs).
3. Attach the Handrail Covers on each
side using M4*25L Screws (4pcs).

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OPERATION OF CSC900 MONITOR
BASIC INFORMATION
The Dot Matrix, or Profile Window, will display the workout Profile. The Message window
displays pertinent exercise data. There are four windows to display a large variety of
pertinent data during the workout. A Vertical window measures vertical height climbed
along with Heart Rate and METS.
Calories window measuring overall calories burned along with Calories/minute and WATTS.
A Time Elapsed window along with Time Remaining and Total Program Time. Also, a
Steps/minute window along with total Steps and Floors climbed.
Heart Rate number display. The Stair Climber has a built-in heart rate monitoring system.
Simply grasping the hand pulse sensors, will calculate and display Heart Rate in the upper
left side window (this may take a few seconds). Press on the scroll button until Hear Rate is
displayed. The Heart Rate window will display your heart rate, or Pulse, in beats per
minute.
If you need to get a drink, answer the phone, or any of the many things that could interrupt
your workout, you are able to stand on the side steps and the machine will stop moving. To
resume your workout, continue to step and the machine will automatically start again. If
there is no activity within thirty seconds the machine will shut down. If the Stop button is
pressed during a workout, the program will end, and the console will return to the start-up
screen.

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
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ENTERING APROGRAM & CHANGING SETTINGS
Asafety tether cord is provided with this unit. It is a simple switch design that should always be
used. It is for your safety should you fall from the Stair Climber when the Steps Per Minute (SPM)
exceeds your capability.Pulling this safety tether cord and activating the switch will stop the stairs
movement.
To Use:
• Fasten the plastic clip onto your clothing securely to assure good holding power. NOTE: the
switch has a strong enough power to minimize accidental, unexpected stopping. The clip should be
attached securely to make certain it does not come off. Be familiar with its function and limitations.
The Stair Climber will stop, depending on the level within one to two steps anytime the switch is
activated.
• If for any reason you feel unstable on the rotating staircase, immediately press the
START/STOP button or pull on the safety switch to stop the staircase and step off onto the side
support steps
FAN
An adjustable vent, two-speed fan is integrated into the console to help keep you cool
during the workout. The fan is Off by default.
Press the fan button once to turn the fan on, on High. Press the fan button a second
time to switch to Low. Pressing the fan button a third time will shut the fan off.
DISPLAY
The console display is separated into 4 separate display windows with thirteen total data points.
Using the button below each window changes the display data point as shown.
WINDOW ONE WINDOW TWO WINDOW THREE WINDOW FOUR
VERTICAL DISTANCE CALORIES TIME ELAPSED STEPS PER MINUTES
HEART RATE CALORIES / MINUTE TIME REMAINING STEPS
METS WATTS TOTAL PROGRAM TIME FLOORS

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Vertical distance counts up from 0 to 999 feet or meters then rolls over to 1 to
represent 1,000. A light in the decimal space for each increment of 1,000 will
also illuminate and changes position with each distance of 1,000 reached.
Changing from imperial to meters is accomplished by pressing 1, 2, 3, OK.
NUMBER KEYPAD
When you are in the data set-up mode setting new data such as
age, weight etc., you can use these buttons to enter the numbers
quickly.
QUICK START
This is the quickest way to start a workout. Press the Start button
to begin. This will initiate the Quick Start mode. In Quick Start the
Time will count up from zero, all workout data will start to accrue,
and the workload may be adjusted manually by pressing the level
Up + and Down - buttons. The dot matrix display will show just the
bottom row lit. As you increase the workload more rows will light
indicating a harder workout. The Stair Climber will get harder as
the stairs begin to rotate more easily as the rows increase, thus
increasing your steps per minute. The dot matrix has 24 columns
of lights and each column represents 1 minute. At the end of the
24th column (or 24 minutes of work) the display will wrap around
and start at the first column again.
There are 20 levels of resistance available for plenty of variety. The
first levels are very easy workloads, and the changes between levels
are set to a good progression for de-conditioned users. As the levels
increase, the braking of the rotating stairs decreases, causing the
user to step a faster rate, steps per minute (spm). The highest levels,
levels 15-20 are extremely challenging. These levels should not be
used by deconditioned users as there is greater risk of falling off
machine when the user cannot keep up with the rate of rotation of
the stairs. These levels are extremely hard and are good for short
interval peaks and elite athletic training.

Customer service: 1-888-707-1880 Dyaco Canada Inc 2020
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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 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.
CALORIE NOTE: 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 is in a clinical setting connected to a host of machines. This is because every
person is different and burns calories at a different rate. Some good news is that you will
continue to burn calories at an accelerated rate for at least an hour after you have finished
exercising!
WARM UP
1. Press the WARM UP button.
2. Console displays: Start or Press OK to Set Up. Press OK.
3. Enter Your Age displays on the screen. The default age of 35 will blink repeatedly.
Use the Level + or – keys or the numerical Keypad to adjust age. Press OK.
4. Enter Your Weight displays on the screen. The default weight is 65 kg (145 lbs) will
blink repeatedly.
5. Enter Time displays on the screen. The default time of 30
minutes will blink repeatedly. The Minimum time is 5 minutes
and the maximum time is 99 minutes. Use the Level + or – keys
or the numerical Keypad to adjust time. Press OK.
6. Press START to begin.
7. Console counts down from 3 seconds then the stairs unlock, and program begins. Program
profile displays on the dot matrix display.
8. Resistance level begins at 23 steps per minute (SPM).
9. Adjust the programs resistance using either the Level + or – keys or the Numerical Keypad or
the Resistance + or – buttons at the contact heart rate handle ends

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FAT BURNING
1. Press the FAT BURNING button.
2. Console displays: Start or Press OK to Set Up. Press OK.
3. Enter Your Age displays on the screen. The default age of 35 will blink repeatedly.
Use the Level + or – keys or the numerical Keypad to adjust age. Press OK.
4. Enter Your Weight displays on the screen. The default weight is 65 kg (145 lbs) will
blink repeatedly.
5. Enter Time displays on the screen. The default time of 30
minutes will blink repeatedly. The Minimum time is 5 minutes
and the maximum time is 99 minutes. Use the Level + or – keys
or the numerical Keypad to adjust time. Press OK.
6. Press START to begin.
7. Console counts down from 3 seconds then the stairs unlock, and program begins. Program
profile displays on the dot matrix display.
8. Resistance level begins at 23 steps per minute (SPM).
9. Adjust the programs resistance using either the Level + or – keys or the Numerical Keypad
or the Resistance + or – buttons at the contact heart rate handle ends.
TRAINING
1.Press the TRAINING button.
2.Console displays: Start or Press OK To Set Up. Press OK.
3.Enter Your Age displays on the screen. The default age of 35 will blink repeatedly.
Use the Level + or – keys or the numerical Keypad to adjust age. Press OK.
4.Enter Your Weight displays on the screen. The default weight is 65 kg (145 lbs) will blink
repeatedly.
5.Enter Time displays on the screen. The default time of 30
minutes will blink repeatedly. The Minimum time is 5 minutes
and the maximum time is 99 minutes. Use the Level + or – keys
or the numerical Keypad to adjust time. Press OK.
6.Press START to begin.
7.Console counts down from 3 seconds then the stairs unlock, and program begins. Program profile
displays on the dot matrix display.
8.Resistance level begins at 23 steps per minute (SPM).
10Adjust the programs resistance using either the Level + or – keys or the Numerical Keypad or the
Resistance + or – buttons at the contact heart rate handle ends

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ROLLING HILLS
1. Press the ROLLING HILLS button.
2. Console displays: Start or Press OK to Set Up. Press OK.
3. Enter Your Age displays on the screen. The default age of 35 will blink repeatedly.
Use the Level + or – keys or the numerical Keypad to adjust age. Press OK.
4. Enter Your Weight displays on the screen. The default
weight is 65 kg (145 lbs) will blink repeatedly.
5. Enter Time displays on the screen. The default time of 30
minutes will blink repeatedly. The Minimum time is 5 minutes
and the maximum time is 99 minutes. Use the Level + or –
keys or the numerical Keypad to adjust time. Press OK.
6. Press START to begin.
7. Console counts down from 3 seconds then the stairs unlock, and program begins. Program
profile displays on the dot matrix display.
8. Resistance level begins at 23 steps per minute (SPM).
9. Adjust the programs resistance using either the Level + or – keys or the Numerical Keypad or the
Resistance + or – buttons at the contact heart rate handle ends
CHALLENGE
1. Press the CHALLENGE button.
2. Console displays: Start or Press OK to Set Up. Press OK.
3. Enter Your Age displays on the screen. The default age of 35 will blink repeatedly.
Use the Level + or – keys or the numerical Keypad to adjust age. Press OK.
4. Enter Your Weight displays on the screen. The default
weight is 65 kg (145 lbs) will blink repeatedly.
5. Enter Time displays on the screen. The default time of 30
minutes will blink repeatedly. The Minimum time is 5 minutes
and the maximum time is 99 minutes. Use the Level + or – keys
or the numerical Keypad to adjust time. Press OK.
6. Press START to begin.
7. Console counts down from 3 seconds then the stairs unlock, and program begins. Program profile
displays on the dot matrix display.
8. Resistance level begins at 23 steps per minute (SPM).
9. Adjust the programs resistance using either the Level + or – keys or the Numerical Keypad or
the Resistance + or – buttons at the contact heart rate handle ends

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INTERVAL
1. Press the INTERVAL button.
2. Console displays: Start or Press OK to Set Up. Press OK.
3. Enter Your Age displays on the screen. The default age of 35 will blink
repeatedly. Use the Level + or – keys or the numerical Keypad to adjust age. Press OK.
4. Enter Your Weight displays on the screen. The default
weight is 65 kg (145 lbs) will blink repeatedly.
5. Enter Time displays on the screen. The default time of
30 minutes will blink repeatedly. The Minimum time is 5
minutes and the maximum time is 99 minutes. Use the
Level + or – keys or the numerical Keypad to adjust time.
Press OK.
6. Press START to begin.
7. Console counts down from 3 seconds then the stairs unlock, and program begins. Program
profile displays on the dot matrix display.
8. Resistance level begins at 23 steps per minute (SPM).
9. Adjust the programs resistance using either the Level + or – keys or the Numerical Keypad or
the Resistance + or – buttons at the contact heart rate handle ends
TARGET TRAINING
The TARGET TRAINING Program allows the user
to choose their own workout goal: Time, Vertical
Distance, or Calories. The Program counts down
from the time goal or tracks up for both vertical
distance or calories.
1. Press the TARGET button.
2. 30:00 minutes continually blinks in display
window indicating Total Program Time.
3. Console scrolls: Set Time or Enter the Next
Target. Press OK if done, or
4. Press TARGET button again for next target.
5. 50 continually blinks in display window
indicating Vertical Distance Goal.
6. Console scrolls: Set Distance or Enter Next Target. Press OK if done, or
7. Press Target button again for next target.
8. 50 continually blinks in display window indicating Calories goal.
9. Console scrolls: Set Calories or Enter.
10. Use the numerical keypad or Level + or – keys to adjust target goals: Minutes 5 to 99.
Calories 10 to 990, Vertical 10 to 999.

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USER PROGRAM
The USER Program allows the user to
create their own unique program design,
customizing all 24 segments of the dot
matrix display.
1. Press the USER PROG button.
2. 30:00 minutes continually blinks in
display window indicating Total Program
Time.
3. Console scrolls: User Program. Press OK.
4. Console scrolls: Set Level the OK for
Each Segment.
5. Set Time then OK.
6. Press Start to begin.
ENDING A PROGRAM
1.Pressing the START/STOP button at anytime will stop the workout
and lock the stairs from rotating.
2.Background color of the START button will change from green to red
indicating that the machine has stopped. When the program is ended
the color will change to blue indicating that the machine is ready.
NOTE: When the Start button and the contact heart rate handlebar ends
are green, this indicates that the machine is in motion.
3.Once a program has stopped, pressing the RESULTS
button will scroll Workout Results on the display.
4.Workout totals for: Vertical, Total Calories, Time Elapsed,
and Steps display. NOTE: Pressing the RESULTS button
twice will erase the workout results and revert to start screen.
5.During Workout Results, console allows scrolling between
Vertical, Heart Rate, METS and Calories, Calories Per Minute, Watts.

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HEART RATE TRAINING
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 of your MHR. Your Heart rate
training zone is 50% to 90% of your maximum
heart rate. 60% of your MHR is the
recommended for burning fat while 80% is
recommended for strengthening the
cardiovascular 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.
“WARNING” Heart rate monitoring system may be inaccurate. Over exercise may result in injury or
death. If you feel faint stop exercising immediately.
90

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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 known 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.