Spirit XT285 User manual

TXT285 readmill
Please carefully read this entire manual before operating your new treadmill
OWNER’S MANUAL
SPT0064

1
TABLE OF CONTENTS
Important Safety Instructions 2
Important Electrical Instructions 3
Important Operation Instructions 4
Assembly Instructions 5
Folding/Transport Instructions 10
Features 11
Console Operation 12
Programmable Features 15
Using Heart Rate Transmitter 20
General Maintenance 22
Exploded View Diagram/Parts List 27
XT285/SPT0064_Ver. A

2
IMPORTANT SAFETY INSTRUCTIONS
WARNING - Read all instructions before using this appliance.
DANGER - To reduce the risk of electric shock disconnect your treadmill from the electrical
outlet prior to cleaning and/or service work.
WARNING - To reduce the risk of burns, fire, electric shock, or injury to persons, install the
treadmill on a flat level surface with access to a 230-volt, 10-amp grounded outlet with only
the treadmill plugged into the circuit.
DO NOT USE AN EXTENSION CORD UNLESS IT IS A 14AWG OR BETTER, WITH
ONLY ONE OUTLET ON THE END.
The treadmill should be the only appliance in the circuit in which it is connected.
DO NOT ATTEMPT TO DISABLE THE GROUNDED PLUG BY USING IMPROPER
ADAPTERS, OR IN ANY WAY MODIFY THE CORD SET. A serious shock or fire hazard
may result along with computer malfunctions. See Grounding Instructions, page 3.
 Do not operate treadmill on deeply padded, plush or shag carpet. Damage to both carpet
and treadmill may result.
 Do not block the rear of the treadmill. Provide a minimum of 3 1/2 feet clearance between
the rear of the treadmill and any fixed object.
 Keep children away from the treadmill. There are obvious pinch points and other caution
areas that can cause harm.
 Keep hands away from all moving parts.
 Never operate the treadmill if it has a damaged cord or plug. If the treadmill is not
working properly, call your dealer.
 Keep the cord away from heated surfaces.
 Do not operate where aerosol spray products are being used or where oxygen is being
administered. Sparks from the motor may ignite a highly gaseous environment.
 Never drop or insert any object into any openings.
 Do not use outdoors.
 To disconnect, turn all controls to the off position, then remove the plug from the outlet.
 Do not attempt to use your treadmill for any purpose other than for the purpose it is
intended.
 The hand pulse sensors are not medical devices. Their purpose is to provide you with an
approximate measurement in relation to your target heart rate. Use of a chest transmitter
strap is a much more accurate method of heart rate analysis. Various factors, including
the user’s movement, may affect the accuracy of heart rate readings. The pulse sensors
are intended only as exercise aids in determining heart rate trends in general.
 Use handrails provided; they are for your safety.
 Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for
use on your treadmill. Quality athletic shoes are recommended to avoid leg fatigue.
SAVE THESE INSTRUCTIONS - THINK SAFETY!

3
IMPORTANT ELECTRICAL INSTRUCTIONS
WARNING!
NEVER use a ground fault circuit interrupt (GFCI) wall outlet with this treadmill. As with any appliance with a
large motor, the GFCI will trip often. Route the power cord away from any moving part of the treadmill
including the elevation mechanism and transport wheels.
NEVER remove any cover without first disconnecting AC power. If voltage varies by ten percent (10%) or more,
the performance of your treadmill 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 treadmill 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 safe operating termperature range is 40 to 120 degrees
Fahrenheit or 5 to 48 degrees Celsius, and humidity is 95% non-condensing (no water drops forming on
surfaces). Circuit Breakers: Some circuit breakers used in homes are not rated for high inrush currents
that can occur when a treadmill is first turned on or even during use. If your treadmill is tripping the house
circuit breaker (even though it is the proper current rating) but the circuit breaker on the treadmill itself
does not trip, you will need to replace the home breaker with a high inrush type. This is not a warranty
defect.
This is a condition we as a manufacture have no ability to control. This part is available through most
electrical supply stores. Examples: Grainger part # 1D237, or available online at www.squared.com
part # QO120HM.
GROUNDING INSTRUCTIONS
This product must be grounded. If the treadmill should malfunction or breakdown, grounding provides a path
of least resistance for electric current, reducing the risk of electric shock. This product is equipped with a cord
having an equipment-grounding plug. The plug must be plugged into an appropriate outlet that is properly
installed and grounded in accordance with all local codes and ordinances.
DANGER - Improper connection of the equipment-grounding conductor can result in a risk of electric
shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is
properly grounded. Do not modify the plug provided with the product if it will not fit the outlet; have a
proper outlet installed by a qualified electrician.
This product is for use on a nominal 230-volt circuit, and has a grounding plug that looks like the plug
illustrated below. A temporary adapter that looks like the adapter illustrated below may be used to connect
this plug to a 2-pole receptacle as shown below if a properly grounded outlet is not available. The temporary
adapter should be used only until a properly grounded outlet, (shown below) can be installed by a qualified
electrician. The green colored rigid ear-lug, or the like, extending from the adapter, must be connected to a
permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used, it must be
held in place by a metal screw.

4
IMPORTANT OPERATION INSTRUCTIONS
 NEVER operate this treadmill without reading and completely understanding the results
of any operational change you request from the computer.
 Understand that changes in speed and incline do not occur immediately. Set your
desired work level on the computer console and release the adjustment key. The
computer will obey the command gradually.
 NEVER use your treadmill during an electrical storm. Surges may occur in your
household power supply that could damage treadmill components. Unplug the treadmill
during an electrical storm as a precaution.
 Use caution while participating in other activities while walking on your treadmill; such
as watching television, reading, etc. These distractions may cause you to lose balance
which may result in serious injury.
 Do not use excessive pressure on console control keys. They are precision set to
function properly with little finger pressure.
SAFETY TETHER CORD
 A safety tether cord is provided with this unit. It is a simple magnetic design that should
be used at all times. It is for your safety should you fall or move too far back on the
tread-belt. Pulling this safety tether cord will stop tread-belt movement. To Use:
1. Place the magnet into position on the round metal portion of the console control head.
Your treadmill will not start and operate without this. Removing the magnet also
secures the treadmill from unauthorized use.
2. Fasten the plastic clip onto your clothing securely to assure good holding power. Note:
The magnet has 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 treadmill will stop, depending on speed, with a
one to two step coast anytime the magnet is pulled off the console. Use the Stop /
Pause switch in normal operation.

5
ASSEMBL Y INSTRUCTIONS
!!ATTENTION: IMPORTANT UNPACKING INSTRUCTIONS. PLEASE READ BEFORE
UNPACKING YOUR FOLDING TREADMILL!!
Serious injury could occur if this folding treadmill is not unpacked properly.
There is a Velcro strap installed around the treadmill base that prevents the treadmill from
unfolding accidentally during shipping. If this strap is not removed properly the treadmill
could spring open unexpectedly and cause injury if someone is standing near the
treadmill when the strap is removed.
To ensure your personal safety during removal of the shipping strap please make sure the
treadmill is positioned flat on the ground, in the orientation it would be in if you were using
the treadmill. Do not turn the treadmill up on its side while removing the shipping strap.
This could cause the treadmill’s folding mechanism to spring open. If the end of the Velcro
strap (that you need to grab to remove it) happens to be under the treadmill deck, reach
under the deck to grab it, but do not tilt the treadmill up to gain access to the strap end.
Cut the banding straps with a short box cutter (razor knife); separate the carton from the
one underneath it by prying up on the staples (if applicable). Pull the carton over the
treadmill parts and locate the hardware pack. The hardware pack is separated into five
sections; one section containing tools and four sections labeled steps 1-4 which contain
the hardware needed for assembly of each step. The assembly steps below are
numbered one through four and correspond to the hardware in the numbered sections of
the hardware pack. Remove only the hardware for the step you are currently assembling
to avoid confusion and mix ups.
Then remove the treadmill from the carton and lay it on a level surface.
ASSEMBLY TOOLS
#97. M6 Allen Wrench #33. Safety Key
#
96
.
Combination M5 Allen Wrench
&
Phillips Head Screw Driver
#
1
22
.
Phillips Head Screw Driver
#
58
. De
ck/Belt
Lubricant

6
UPRIGHT TUBE ASSEMBL Y
1. Take the Left and Right upright tubes (part numbers 5& 4) and slide the upright covers (99 &
100 right) onto the tubes (observe the cover orientation is correct). Connect the Middle Console
Cable (38) that exits from the bottom of the right upright tube with the lower Console Cable (39).
Insert the Left and Right (5& 4) Uprights into the Left and Right Receiving Tubes (holes are on the
outside of the tubes). Be careful not to pinch the wire when installing the upright.
NOTE: Partially tighten all bolts in this Step. This will allow for easier console assembly.
2. Attach the tubes with three Button Head Socket Bolts (93) from each side and two Button Head
Socket Bolts (93) and two Curved Washers (94) from the front. Partially tighten using the
Combination M5 Allen Wrench & Phillips Head Screw Driver (96)
HARDWARE
1
#
93
. 5/16” x 15mm
Button Head Socket Bolt
(8 pcs)
#
94
. 5/16” x 19 x 1.5T
Curved Washer (2 pcs)

7

8
CONSOLE ASSEMBL Y
1. Connect the Speed Adjustment Switch Cable (126) to the Speed Cable (Upper)(128).
2. Connect the Incline Adjustment Switch Cable (127) to the Incline Cable (Upper)(129). Connect the
Computer Cable (Middle)(38) to the Computer Cable (Upper)(37).
3. Insert Console Assembly (40) into right and left Uprights (4) and (5) and secure with four
Button Head Socket Bolts (90) and four Split Washers (82) using the M6 Allen Wrench (97). Now
go back and completely tighten the 8 bolts (93) inserted in Step 1 that join the upright tubes (4& 5)
to the main frame.
HARDWARE
2
#
82
. 3/8” x 2.0T
Split Washer (4 pcs)
#
90
. 3/8” x 1-3/4”
Button Head Socket Bolt
(4 pcs)

9
PLASTIC P AR TS ASSEMBL Y
1. Attach the lower half of the bottle holder (Right - 100) and (Left - 99) to the right and left Uprights (4)
and (5) and Console Support(6) with ten Sheet Metal Screws (89) using the Phillips Head Screw
Driver (122).
HARDWARE
3
#89. 3.5 x 12mm
Sheet Metal Screw (10 pcs)

10
FOLDING INSTRUCTIONS
Do not attempt to move the unit unless it is in the folded and locked position. Be sure the
power cord is secured to avoid possible damage. Use both handrails to maneuver the unit to
the desired position.
TO FOLD THE TREADMILL
Make certain the treadmill is at minimum
incline. Lift the treadmill running deck until it is
secured by the locking telescoping tube
assembly in center back of base.
TO UNFOLD THE TREADMILL
Apply slight forward pressure* on the treadmill
running deck with one hand. Pull down on the
unlocking lever and slowly lower the running
deck to the floor. The deck will lower
unassisted when it reaches about waist high.
*At the rear roller area to relieve pressure on the
locking system.
TRANSPORT
The treadmill is equipped with four transport wheels that are engaged when the treadmill is
folded. After folding simply roll the treadmill away.

11
FEA TURES
HANDRAIL ADJUSTMENTS
The treadmill allows you to make speed and incline changes on the
side handrails. You can also choose to turn these off if you
frequently hold on to these rails. This is achieved by pressing the
disable button on the right side of the lower portion of the console.
QUICK SPEED & INCLINE BUTTONS
You are able to set your speed and incline settings quickly by using the quick keys on the
console. Just press either Speed or Incline, then select either 1 or 2 digits and the treadmill
will automatically adjust to that value. This saves time because you don’t have to press and
hold or hold a button down until reaching the desired value. The maximum value you may
input for speed is 18 kph and incline 12%.
Examples: Press the Quick Incline button, then 1, 0 = Incline Level 1.0
Press the Quick Incline button, then 3, 5 = Incline Level 3.5
Press the Quick Speed button, then 8, 0 = 8.0 mph or kph
Press the Quick Speed button, then 0, 8 = 0.8 mph or kph
CONSOLE
The console will display Pace, Calories burned, Time (elapsed or
countdown), Distance travelled, Pulse, Speed, Incline, Program
Name, # of Laps completed, and Segment Time. There is also a
Speed & Incline profile graph that lets you see how hard you
have worked and how challenging the upcoming segments will
be.

12
OPERA TION OF YOUR CONSOLE
GETTING F AMILIAR WITH THE CONTROL PANEL
CONSOLE
GETTING STARTED
Power the treadmill on by plugging it into an appropriate wall outlet, then turn on the
power switch located at the front of the treadmill below the motor cover. Ensure that the
safety key is installed, as the treadmill will not power on without it.
When the power is turned on, all the lights on the display will light for a short time. Then
the Time and Distance windows will display Odometer readings for a short time. The Time
window will show how many hours the treadmill has been in use and the Distance window
will show how many miles (or Kilometers if the treadmill is set to metric readings) the
treadmill has gone. Then a message in the message center will show the current
software version. The treadmill will then enter idle mode, which is the starting point for
operation.
PROGRAM BUTTONS
(Manual, Hill,
Fat Burn, Cardio, Strength,
Interval, 2HR)
QUICK KEYS
CONTROL KEYS
D
AT
A DISPL
A
Y
(Pace, Distance, Time
[Elapsed/Countdown],
Calories, & Pulse)
DOT MATRIX
(Speed, Program Profiles,
Incline, & Lap Track)
MESSAGE CENTER
(Program Name, Laps,
Altitude, & Segment Time)
COOLING FAN
SAFETY KEY
SPEAKER

13
QUICK-ST AR T/MANUAL OPERA TION
STEP 1: Press and release the Start key to wake display up (if not already on).
Note: Installing the tether key will also wake up the console.
STEP 2: Press and release the Start key to begin belt movement, at .5 mph (1 kph), then adjust to
the desired speed using the +/ -or Fast/Slow keys (console or hand rail). You may also use the
quick speed key, then 0 through 9 to adjust the speed.
STEP 3: To slow the tread-belt press and hold the v key (console or hand rail) to the desired speed.
You may also press the quick speed adjust keys, 0 through 9.
STEP 4: To adjust the Incline level, press and hold the Incline + /– or Up/Down keys; you may
also adjust to the desired incline by pressing the Quick Incline key and then 0 through 9.
STEP 5: To stop the tread-belt press and release the Stop key.
PAUSE/STOP/RESET FEATURE
STEP 1: When the treadmill is running the pause feature may be utilized by pressing the red
Stop key once. This will slowly decelerate the tread-belt to a stop.The incline will stop at the
current position. The Time, Distance and Calorie readings will hold while the unit is in the pause
mode. After 5 minutes the display will reset and return to the start up screen.
STEP 2: To resume your exercise, when in Pause mode, press the Start key. The speed and
incline will return to their previous settings.
Pause is executed when the Stop button is pressed once. If the Stop key is pressed a
second time, the program will end and a workout summary will be displayed. If the Stop
button is pressed a third time, the console will return to the idle mode (start up) screen. If the
Stop button is held down for more than 3 seconds the console will reset.
INCLINE FEATURE
Incline may be adjusted anytime after belt movement.
Press and hold the +/ -or Up/Down keys (console or hand rail) to achieve desired level of
effort. You may also choose a more rapid increase / decrease by selecting the Quick Incline
key, then 0 through 9, on the left hand side of console.
The display will indicate incline percent in increments of .5 as adjustments are made.
The incline will return to zero unless the main power switch or safety key are turned off while
incline is at a higher setting.
DOT MATRIX CENTER DISPLAY ( Manual Operation)
Eighteen columns of boxes (8 high) indicate each segment of a workout. The boxes only show an
approximate level (speed/incline) of effort. They do not necessarily indicate a specific value - only
an approximate percent to compare levels of intensity. In Manual Operation the Speed / Incline dot
matrix window will build a profile “picture” as values are changed during a workout.
The speed and incline profiles will display half of the program at one time (9 columns). They will
both scroll right to left. The Lap track will move in a counterclockwise direction.

14
1/4 MILE (0.4 KM) TRACK
The 1/4-mile or 0.4 km track (one lap) will be displayed around the dot matrix window.
The flashing segment indicates your progress. Once the 1/4-mile (Metric - 0.4k) is
complete this feature will begin again. There is a lap counter in the message window for
monitoring your distance.
PULSE GRIP FEATURE
The Pulse (Heart Rate) console window will display your current heart rate in beats
per minute during the workout. You must use both stainless steel sensors on the
front cross bar or the heart rate transmitter chest strap to display your pulse. Pulse
value displays anytime the upper display is receiving a Pulse signal. You may not
use the Grip Pulse feature while in Heart Rate programs.
Note: Refer to Important Safety Instructions (page 3) concerning Pulse Grip operation.
CALORIE DISPLAY
Displays the cumulative calories burned at any given time during your workout.
Note: This is only a rough guide used for comparison of different exercise sessions, which cannot be
used for medical purposes.
SPEAKERS
The console has built-in Speakers. You may plug an Audio Source (CD player, MP3,
Computer, etc.) into the Jack on the right side of console. There is no volume control
on the console. The volume must be controlled on the Audio Source.
HANDRAIL BUTTONS DISABLE SWITCH
To the right of the Stop button there is a Handrail control switch and an indicator light
next to it when the indicator light is lit, the handrail switches are disabled. This allows
you to use the full length of the handrails without fear of activating the speed or
elevation controls.
TO TURN TREADMILL OFF
1. Display will automatically turn off (go to sleep) after 30 minutes (no key operations).
The treadmill will draw very little current in sleep mode (about as much as your
television when it is turned off).
2. Remove the tether cord.
3. Turn off the main switch on the front of the treadmill, below the motor cover.

15
PROGRAMMABLE FEA TURES
The treadmill offers seven factory preset-programs and one Manual program. Each preset
program has a maximum Speed and Incline level that is displayed when a desired workout is
chosen. The maximum Speed and Incline that the particular program will achieve will be
displayed in the Message Center.
SELECT A PRESET PROGRAM
STEP 1: Press the desired Program key. Press enter to select the
program. The display will prompt you through the programming or
you can just press Start to begin the program with default values.
STEP 2: If Enter was pressed, the Message Center will now be
blinking a value, indicating your Age (default is 35). Entering your
correct age affects the Heart Rate programs. Use the + or- keys to
adjust, then press Enter. Your age determines your recommended
maximum heart rate. The Heart Rate feature is based on a
percentage of your maximum heart rate, it is important to enter the
correct age for this feature to work properly.
STEP 3: The Message Center will now be blinking a value, indicating
your Body Weight (default is 68kgs). Entering the correct body
weight will affect the calorie count. Use the + or - keys to adjust, then
press Enter.
A note about the Calorie display: No exercise machine can give you
an exact calorie count because there are too many factors which
determine exact calorie burn for a particular person. Even if someone
is the exact same body weight, age and height, their calorie burn may
be very different than yours. The Calorie display is to be used as a
reference only to monitor improvement from workout to workout.
STEP 4: The Message Center will be blinking a value, indicating
Time ( the default value is 30 minutes). You may use any of the
+ or - keys to adjust the time. After adjusting, or to accept the default,
press Enter. (Note: You may press start at any time during the programming to
start the program).
STEP 5: The Message Center will now be blinking the preset top
speed of the selected program (3 mph or 5 kph).Use the Speed + or
- keys to adjust, then press Enter. Each program has various speed
changes throughout; this allows you to limit the highest speed the program can reach.
STEP 6: The Message Center will be blinking the preset top incline of the selected program
(6.0%). Use the Incline + or – keys to adjust, then press Enter.
You are now done programming data and may press Start to begin your workout or
Stop to go back one level to change data entered in the programming phase.

16
PRESET PROGRAMS
The treadmill 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
Resistance: 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.
Incline: The deck elevation is a more gradual and sustained progression. Maximum elevation is in the middle of
the workout and lasts for 10% of the duration.
INCLINE SPEED
Fat Burn
Resistance: This program follows a quick progression up to the maximum speed 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.
Incline: The deck elevation is a quick and sustained progression up to the maximum value (default or user
input) for 90% of the workout duration.
INCLINE SPEED
Cardio
Resistance: This program presents a quick progression up to near maximum speed 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 heart muscle and increase blood flow and lung
capacity.
Incline: The elevation in this program is moderate. There are several elevation spikes at different points of the
workout. Segments 4, 9, and 14 are maximum elevation for this program.
INCLINE SPEED

17
Strength
Resistance: This program has a gradual progression of speed up to 100% of maximum effort that is sustained
for 25% of workout duration. This will help build strength and muscular endurance in the lower body and glutes.
A brief cool down follows.
Incline: There is a quick climb to a moderate, sustained elevation that lasts the majority of the workout length.
INCLINE SPEED
Interval
Resistance: 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.
INCLINE SPEED

18
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, youmust 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. 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 achievedby 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.
90

19
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.