Spirit 161173195 User manual

OWNER’S MANUAL
MODEL NO.
161173195
Assembly
Operation
Trouble –Shooting
Parts
Warranty
CAUTION:
You must read and
understand this owner’s
manual before operating
unit.

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Manufacture’s Limited Warranty
Dyaco Canada Inc. warrants all its elliptical parts for a period of time listed below, from the
date of retail sale, as determined by a sales receipt or in the absence of a sales receipt.
Dyaco Canada Inc.’s responsibilities include providing new or remanufactured parts, at
Dyaco Canada Inc.’s option, and technical support to our independent dealers and
servicing organizations. In the absence of a dealer or service organization, these
warranties will be administered by Dyaco Canada Inc. directly to a consumer. The
warranty period applies to the following components:
Limited Warranty
Frame and Brake Lifetime
Parts 5Years
Labor 1 Year
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise units which are (1) used for commercial or other
income producing purposes, or (2) subject to misuse, neglect, accident or unauthorized
repair and alterations.
This warranty provided herein is lieu of all other express warranties, any implied
warranties, including any implied warranties of merchantability of fitness for particular
purpose, are limited in duration to the first 12 months from date of purchase. All other
obligations or liabilities, including liability for consequential damages are hereby excluded.
REPAIR PARTS AND SERVICE
All of the parts for the elliptical shown in figure can be ordered from Dyaco Canada Inc.,
6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2G 0B3. When ordering parts,
the parts will be sent and billed at the current prices. Prices may be subject to change
without notice. Check or money order must accompany all orders. Standard hardware
items are available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please
call our Toll Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax
1-905-353-8968 or email c[email protected] or visit us at www.dyaco.ca. Office
hours are from 8:30 AM to 5:00 PM Monday to Friday Eastern Standard Time.
Always include the following information when ordering parts
_ Model number
_ Name of each part
_ Part number of each part
TABLE OF CONTENTS
MANUFACTURE’S LIMITED WARRANTY 2 GENERAL MAINTENANCE 23
SAFETY PRECAUTIONS 3-4 USER DIRECTION 24-25
ASSEMBLY INSTRUCTION 5-10 PARTS LIST & DIAGRAM 26-30
TRANSPORT & LUBRICATION 11 TRAINING GUIDELINE 31-34
COMPUTER INSTRUCTIONS 12-22 STRETCHING 35-36

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SAFETY PRECAUTIONS
IMPORTANT SAFETY INFORMATION
THIS UNIT IS INTENDED FOR HOUSEHOLD USE ONLY
READ ALL INSTRUCTIONS BEFORE USING THIS ELLIPTICAL
CAUTION: Before starting any exercise program, it is recommended that you consult
your physician.
WARNING: Connect this unit to a properly grounded outlet only.
DANGER: To reduce the risk of electric shock, always unplug the elliptical from the
electrical outlet immediately after using and before cleaning.
Thank you for purchasing our product. Even though we go to great efforts to ensure the
quality of each product we produce, occasional errors and/or omissions do occur. In any
event should you find this product to have either a defective or a missing part please
contact us for a replacement.
This product has been designed for home use only. Product liability and guarantee conditions will
not be applicable to products being subjected to professional use or products being used in a
gym centre.
This exercise equipment was designed and built for optimum safety. However, certain
precautions apply whenever you operate a piece of exercise equipment. Be sure to read
the entire manual before assembly and operation of this machine. Also, please note the
following safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and
follow it carefully before using your elliptical.
2. It is the responsibility of the owner to ensure that all users of the elliptical exerciser
are adequately informed of all precautions.
3. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced
while using this equipment, STOP the workout at once. CONSULT A PHYSICIAN
IMMEDIATELY.
4. The elliptical exerciser is intended for in-home use only. Do not use the elliptical
exerciser in a commercial, rental, or institutional setting.
5. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts
are fully tightened before each use.
6. The elliptical must be regularly checked for signs of wear and damage. Any part
found defective, the part must be replaced with new spare part from the
manufacturer.
7. Fitness equipment must always be installed on a flat surface, do not place the unit
on a loose rug or uneven surface. It is recommended to use an equipment mat to
prevent the unit from moving while it is being used, which could possibly scratch or
damage the surface of your floor. Keep the elliptical exerciser indoors, away from
moisture and dust.
8. No changes must be made which might compromise the safety of the equipment.
9. It is recommended to have a minimum of 1’ safe clearance around the exercise
equipment while in use.

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10. Keep children and pets away from this equipment at all times while exercising.
11. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes
afterward.
This allows your heart rate to gradually increase and decrease and will help prevent
you from straining muscles.
12. Never hold your breath while exercising. Breathing should remain at a normal rate
in conjunction with the level of exercise being performed
13. Always wear suitable clothing and footwear while exercising. Do not wear loose
fitting clothing that could become entangled with the moving parts of your elliptical.
14. Always hold the handlebars when mounting, dismounting, or using the elliptical
exerciser.
15. Keep your back straight when using the elliptical exerciser; do not arch your back.
16. The pulse sensor is not a medical device. Various factors, including the user’s
movement, may affect the accuracy of heart rate readings. The pulse sensor is
intended only as an exercise aid in determining heart rate trends in general.
17. When you stop exercising, allow the pedals to slowly come to a complete stop.
The elliptical exerciser does not have a free wheel; the pedals will continue to
move until the flywheel stops.
18. Always unplug the power cord immediately after use and before cleaning the
elliptical exerciser.
19. If decals on the elliptical exerciser are missing or illegible, please call our customer
service department toll free at 1-888-707-1880 and order a replacement decal.
20. Care must be taken when lifting or moving the equipment, so as not to injure your
back.
Always use proper lifting techniques
21. User weight should not exceed 350 lbs.
WARNING: Before beginning any exercise program consult your physician. This is
especially important for individuals over the age of 35 or persons with
pre-existing health problems. Read all instructions before using any
fitness equipment. We assume no responsibility form personal injury or
property damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS

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Assembly Instructions
PRE-ASSEMBLY
1. Using a razor knife (Box Cutter), cut the banding straps that wrap around the carton. Reach under the
bottom edge of the car ton and pull it away from the cardboard underneath, separating the staples that
join the two together. Lift the box over the unit and unpack.
2. Carefully remove all parts from car ton 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. The hardware is separated into four steps. 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.
Assembly Tools
#1
58
.
12/14m/m Wrench (1 pc)
#155. 13/14m/m Wrench (1 pc)
#157. Phillips Head Screw Driver (1 pc)
#1
77
.
Combination M5 Allen Wrench &
Phillips Head Screw Driver (1 pc)

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STEP 1: Rail Assembly & Console Mast
1. Locate the Console Mast (12) and Console Mast Cover (72); slide the Cover onto the Mast
as far as it will go. Make sure the Console Mast Cover (72) is facing the correct way.
2. At the top opening of the Main Frame (1), there is a Resistance Connecting Cable (50)
tied to a twist tie wire. Feed the twist tie wire and Resistance Connecting Cable (50) into
the bottom of the Console Mast (12) and out of the opening at the top.
3. Install the Console Mast (12) into the receiving bracket on the top of the Main Frame (1). Be
extremely careful not to pinch the cables between the tubing. If the cable gets pinched, this
may affect the electrical functions of the console. NOTE: there is one bolt already installed
in the receiving bracket that will engage with the slot at the bottom of the Console Mast.
This needs to be tightened last, after the three other console mast bolts.
4. Place a Split Washer (152) onto the Hex Head Bolt (105) and hand tighten through the left
side of the console mast. Place a Curved Washer (153) onto each Hex Head Bolt (103) and
thread both into the front of the console mast tube. Fasten these front bolts as tight as
possible with the Wrench (155). Next firmly tighten the two left side bolts with the same
wrench.
5. Connect the two Hand Pulse Cables (48), Computer Cable (44), and Resistance
Connecting Cable (50) to the back of the console (43). Do not force the connectors; they
will only fit one way and are different sizes to prevent confusion. Store the excessive cable
in the Console Mast tube (12).
6. Attach the Console (43) to the bracket of the Console Mast tube with four Phillips Head
Screws (116). Tighten the screws with the Phillips Head Screw Driver (157).
7. Attach the Rear Rail Assembly (15) to the rails (2) with two Button Head Socket Bolts (176)
and Curved Washers (153) on each side. Tighten using the Combination M5 Allen Wrench
& Phillips Head Screw Driver (177).
8. Slide the Rail Assembly into the Main Frame (1). Insert one Button Head Socket Bolt (176)
through each side and attach a Flat Washer (137) and a Nyloc Nut (130) to each joint on the
inside.
HARDWARE
#137.
3/8"
×
19
×
1.5T
Flat Washer (2 pcs)
#153.
3/8"
×
23
×
2T
Curved Washer (6 pcs)
#116.
M5
×
10m/m
Phillips Head Screw
(4 pcs)
#152.
3/8" ×
2T
Spilt Washer (1 pc)
#103.
3/8"
×
3/4"
Hex Head Bolt (2 pcs)
#130.
3/8"
×
7T
Nyloc Nut (2 pcs)
#105.
3/8"
×
2
-
1/4"
Hex Head Bolt (1 pc)
#1
76
.
3
/
8
"
×
2
-
1/4"
Button Head Socket Bolt
(6 pcs)

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STEP 2: Swing Arms
1. Slide two Wave Washers (150) onto both the Left and Right Console Mast axle.
2. Slide the Swing Arms (L) and (R), (10 & 11) onto the appropriate side of the axle.
NOTE: Make sure the arms are attached as shown in the illustration.
3. Place a Flat Washer (141) onto each Hex Head Bolt (99) and fasten in the end of the left
and right axle. Tighten with the wrench (155).
HARDWARE
#150.
Ø17 m/m
Wavy Washer (4 pcs)
#1
4
1.
5/16"
×
23
×
1.5T
Flat Washer (2 pcs)
#99.
5
/
16
"
×
15mm
Hex Head Bolt (2 pcs)

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STEP 3: Connecting Arm
1. Untie the twist tie that holds each bushing to the Connecting Arm end. Align the hole in the
end of the Connecting Arms (L & R) (8& 9) with the hole in the bracket of the Swing Arms (L)
and (R), (10 & 11).The Connecting Arm ends should be inside of the Swing Arm (L) and (R),
(10 & 11) brackets. Slide a Hex Head Bolt (101) through each Swing Arm (L) and (R), (10
&11) bracket and each Connecting Arm end.
2. Slide a Flat Washer (142) onto each bolt, then fasten the arms together by tightening a
Nyloc Nut (192) to each bolt using the Wrenches provided (155 & 158).
HARDWARE
#1
42
.
5/16"
×
2
0
×
1.5T
Flat Washer (2 pcs)
#
101
. 5/
1
6"
×
1
-
1
/4"
Hex Head Bolt (2 pcs)
#1
92
.
5/16"
×
9
T
Nyloc Nut (2 pcs)

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STEP 4: Plastic Parts
1. Fasten the two Wheel Covers (79) to the rollers with four Phillips Head Screws
(115).Tighten with the Phillips Head Screw Driver (157).
2. Attach the left and right side cover (80) to the mid-stabilizer tube with two Phillips Head
Screws (115). Attach the right side cover (86)and left side cover (85)to the rear stabilizer
tube with two Phillips Head Screws (115).Tighten all four screws with the Phillips Head
Screw Driver (177).
3. Install the Left Handle Bar Covers (81 & 82) and Right Handle Bar Covers (83 & 84) over
the Handle Bar axle connections with four Sheet Metal Screws (119) on each side. Tighten
with the Phillips Head Screw Driver (157).
4. Look closely at the four floor levelers underneath the middle and rear of the elliptical. If any
of these aren’t in contact with the floor, use the Wrench (109) to loosen the bottom nut.
Once the nut has been loosened, turn the rubber caster clockwise until it makes solid
contact with the floor. Retighten the bottom nut to prevent it from moving.
HARDWARE
#
119
.
Ø
3.5
×
12mm
Sheet Metal Screw (8 pcs)
#1
15
.
M5
×
1
2
mm
Phillips Head Screw (8 pcs)

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■
■■
■ Transportation
The elliptical is equipped with two transport wheels which are engaged when rear of the
elliptical is lifted.
■
■■
■ Elliptical Lubrication
1. Pour 2c.c of the lubricant under the middle of the rail. You must lubricate the rails every
three months.
2. If you feel the exercise is not smooth or you hear noise during your exercise, lubricate
the middle rail with 2 c.c.of the lubricant.

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Product Features
Console
ADJUSTABILITY
The way the console is mounted allows up to 20% adjustability of the viewing angle. This
accommodates a more diverse population in terms of height of the user.
DATA
The console will display RPM, Calories burned, Time (elapsed or countdown), Distance
travelled, Pulse, Resistance Level, Program Name, Speed, Watts, and number of Laps
completed. There is also a resistance level profile graph that lets you see how hard you
have worked and how challenging the upcoming segments will be.

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Operation Of Your Console
Large LCD with
scrolling feedback
and scrolling
message center
Swivel Fan to
keep you cool
Convenient cargo
compartment for
keys, phone, or
MP3 player
Easy-Touch
Control Buttons
Innovative
programs offer a
variety of work-outs
Power
When the A.C. power cord is connected to the elliptical, the console will automatically
power up. If there is no input to the console for 20 minutes the console will go to standby
mode. In standby mode the console display will turn off. To turn the console on press
any key.
When initially 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 Center will show the
software version (i.e.: VER 1.0).The distance window shows the distance total and the
time window shows the total hours of use.
The odometer 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 profiles
of the programs and the Message Center will be scrolling the start up message. You
may now begin to use the console.

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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 theTime will
count up from zero and the workload may be adjusted
manually by pressing the Level Up/ Down buttons. The dot
matrix display will have only the bottom row lit at first. As you
increase the work load more rows will light indicating a harder workout. The elliptical will
get harder to pedal as the rows increase.
There are 20 levels of resistance available for plenty of variety. The first 5 levels are very
easy workloads and the changes between levels are set to a good progression for
de-conditioned users. Levels 6-10 are more challenging, but the increases in resistance
from one level to the next remain small. Levels 11-15 start getting tough as the levels
jump more dramatically. Levels 16-20 are extremely hard and are good for short interval
peaks and elite athletic training.
Basic Information
The Message Center will initially be displaying the Program
name. When in scan mode during a program, speed will be
displayed for four seconds, then move on and displayWatts
(indication of workload). If 100 watts is displayed, you are
doing enough work to keep a 100-watt light bulb lit. The data
changes to Laps completed, Segment time, Max level.
Pressing the Enter button again will bring you back to the
beginning.
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 the console will display your Workout Summary (Total time,Avg. Speed,Avg.
Watts,Avg. HR, total Laps). If the Stop key is held down for 3 seconds or a third time
during the program, the console will perform a complete Reset. During data entry for a
program the Stop key performs a previous screen or segment function. This allows you
to go back to change programming data.

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Program Keys
The program keys are used to preview each program.When you first turn the console
on you may press each program key to preview what the program profile looks like. If
you decide that you want to try a program, press the corresponding program key and
then press the Enter key to select the program and enter into the data-setting mode.
The elliptical has a built in heart rate monitoring system. Simply grasping the hand pulse
sensors on the stationary handle bars or wearing the heart rate transmitter (see Using
Heart RateTransmitter section) will start the Heart Icon blinking (this may take a few
seconds).The Pulse Display Window will display your heart rate, or Pulse in beats per
minute.
The console includes a built-in fan to help keep you cool. To turn the fan on, press the
button on the left side of the console.
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 andWeight. Entering your Age is
necessary during the Heart Rate programs to ensure the correct settings are in the
program for your Age. Otherwise the work settings could be too high or low for you.
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!
Entering A Program And Changing Settings
When you enter a program, by pressing a program key, then Enter key, you have the
option of entering your own personal 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 Center. If you start a program
without changing the settings, the default or saved settings will be used.
NOTE:Age andWeight default settings will change when you enter a new number. So
the last Age andWeight entered will be saved as the new default settings. If you enter
your Age and Weight the first time you use the elliptical, you will not have to enter it
every time you work out unless either your Age orWeight changes, or someone else
enters a different Age and Weight.

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Programmable Features
Manual
The Manual program works as the name implies, manually. This means that you control
the workload and not the computer. To start the Manual program, follow the instructions
below or just press the Manual button, then the Enter key and follow the directions in the
Message Center.
1. Press the Manual key, then press the Enter key.
2. The Message Center will ask you to enter your Age. You
may enter your age, using the Up/Down keys, then press the
Enter key to accept the new value and proceed on to the
next screen.
3. You are now asked to enter your Weight. You may adjust the
Weight value using the Up/Down keys, then press Enter to
continue.
4. Next isTime. You may adjust theTime and 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 Enter key.
6. Once the program starts you will be at 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 Up key; the Down key will decrease the
work-load.
7. During the Manual program you will be able to scroll through
the data in the Message Center by pressing the Enter key.
8. When the program ends you may press Start to begin the
same program again or Stop to exit the program or you can
save the program you just completed as a custom user
program by pressing a User key and following the
instructions in the Message Center.

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Preset Programs
The elliptical 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
This program follows a triangle or pyramid type of
gradual progression from approximately 10% of
maximum effort (the level that you chose before starting
this program) up to a maximum effort which lasts for 10%
of the total workout time, then a gradual regression of
resistance back to approximately 10% of maximum effort.
FAT BURN
This program follows a quick progression up to the
maximum resistance level (default or user input level)
that is sustained for 2/3 of the workout. This program will
challenge your ability to sustain your energy output for an
extended period of time.
CARDIO
This program presents a quick progression up to near
maximum resistance level (default or user input level). It
has slight fluctuations up and down to allow your heart
rate to elevate, and then recover repeatedly, before
beginning a quick cool down. This will build up your hear t
muscle and increase blood flow and lung capacity.
INTERVAL
This program takes you through high levels of intensity
followed by recovery periods of low intensity. This program
utilizes and develops your “Fast Twitch” muscle fibers
which are used when performing tasks that are intense
and short in duration. These deplete your oxygen level
and spike your heart rate, followed by periods of recovery
and heart rate drop to replenish oxygen. Your
cardiovascular system gets programmed to use oxygen
more efficiently.

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Programming Preset Programs
1. Select the desired program button then press the Enter key.
2. The Message Center will ask you to enter your Age. You may
adjust the age setting, using the Level Up/Down 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 value using the Level Up/Down keys, then press
Enter to continue.
4. Next isTime. You may adjust the time and press Enter to
continue.
5. Now you are asked to adjust the Max Resistance Level. This
is the peak exertion level you will experience during the
program.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 Enter key.
7. If you want to increase or decrease the resistance at any time
during the program, press the Level Up/Down keys on the
console or above the heart rate sensor grips of the stationary
handlebars. This will change the resistance settings of the
entire profile, although the profile picture on the screen will
not change. The reason for this is so that you can see the
entire profile at all times. If the profile picture is changed, it
also would be distorted and not a true representation of the
actual profile.When you make a change to the resistance, the
Message Center will show the current column and program
maximum levels of work.
8. During the program you will be able to scroll through the data
in the message window by pressing the Enter key.
9. When the program ends the Message Center 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
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 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.
With all our Heart Rate programs elliptical you may use the heart rate monitor feature
without using the Heart Rate program. This function can be used during manual mode or
during any of the nine different programs. The Heart Rate program automatically controls
resistance at the pedals.

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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.