Xterra 164174500US User manual

OWNER’S MANUAL
MODEL NO.
164174500US
Assembly
Operation
Trouble –Shooting
Parts
Warranty
CAUTION:
You must read and
understand this owner’s
manual before operating
unit.
Keep this manual for
future reference.
Serial number
_____________________
Write the serial number
in the space above for
reference. Serial number
can be found at the front
bottom section of the
elliptical.
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Manufacture’sLimitedWarranty
Dyaco Canada Inc. warrants all its home use 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:
Home Use Limited WARRANTY
Frame Lifetime
All Other Components 2 Years
Labour 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 [phone] or email
[email protected]. You can 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
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TABLE OF CONTENTS
WARRANTY 1MAINTENANCE 20-21
SAFETY PRECAUTIONS 2-3 PARTS LIST & DIAGRAM 22-25
IMPORTANT SAFETY INSTRUCTIONS 4-5 USER DIRECTION 26-27
ASSEMBLY PACK CHECKLIST 7-8 TRAINING GUIDELINE 28-30
ASSEMBLY INSTRUCTION 9-12 STRETCHING 31-32
COMPUTER INSTRUCTIONS 13-19
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IMPORTANT SAFETY INFORMATION
THIS UNIT IS INTENDED FOR HOUSEHOLD USE ONLY
READALLINSTRUCTIONSBEFOREUSINGTHISELLIPTICAL
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
center.
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:

WARNING
It is the responsibility of the owner to ensure that all users of this elliptical are adequately informed of
all warnings and precautions. Read the OWNER’S OPERATING MANUAL and all warnings posted
on the elliptical and follow it carefully before using your elliptical..
Review all warnings labels that affixed to the elliptical. Inspect your exercise equipment prior to
exercising to ensure that all nuts and bolts are fully tightened before each use. Functional and
1. Visual inspection of the equipment shall be made after assembling your elliptical
2. Never operate the elliptical if it is not working properly, if it has been dropped, damaged, or
exposed to water.
3. Set up and operate the elliptical on a solid level surface. Do not use outdoors or near water. 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. It is recommended to have a minimum of 3 metres safe clearance on
all sides of the elliptical while in use.
4. Keep the elliptical indoors, away from moisture and dust. Do not put the elliptical in a garage,
covered patio or near water.
5. Do not operate the elliptical where aerosol products are used or where oxygen is being
administered.
6. Do not insert any objects into any openings.
7. Inspect and properly tighten all parts of the elliptical regularly.
8. Keep children and pets away from this equipment at all times and while exercising.
9. Handicapped individuals should have medical approval and close supervision when using this
elliptical.
10. Do not place hands or feet under the elliptical. Always keep hands and legs off of the elliptical
when others are using it.
11. Always hold the handlebars when mounting, dismounting, or using the elliptical. Keep your back
straight when using your elliptical, do not arch your back. When you stop exercising, allow the
pedals to slowly come to a complete stop. The elliptical does not have a free wheel, the pedals
will continue to move until the flywheel stops.
12. To disconnect, turn all controls to the off position, then remove plug from outlet.
13. Use the elliptical only for its intended use as described in this manual. Do not use any
attachments that are not recommended by the manufacturer.
14. User weight should not exceed 300lbs (136 kgs).
15. Never allow more than one person on the elliptical at once.
16. 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 straining

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muscles.
17. Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction
with the level of exercise being performed. 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.
18. 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.
19. Start your program slowly and very gradually increase your speed and distance.
20. 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. Do not walk or jog barefoot,
in stocking feet or loose fitting shoes or slippers.
21. Always hold on to a handlebar while making control changes
22. Use caution while participating in other activities while using your elliptical such as watching
television, reading, etc. These distractions may cause you to lose balance, resulting in serious
injury.
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 from personal injury or
property damage sustained by or through the use of this product.
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SAVETHESEINSTRUCTIONS

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Important Safety Instructions
When using an electrical appliance, basic precautions should always be followed, including the following: Read
all instructions before using this appliance.
WARNING - To reduce the risk of burns, fire, electric shock, or injury to persons:
1. An appliance should never be left unattended when plugged in. Unplug from outlet when not in use, and
before repairing or cleaning.
2. Never operate this appliance if it has a damaged cord or plug, if it is not working properly, if it has been
dropped or damaged, or dropped into water. Return the appliance to a service center for examination
and repair.
3. Do not carry this appliance by supply cord or use cord as a handle.
4. Keep the cord away from heated surfaces or flames.
5. Never operate the appliance with the air openings blocked. Keep the air openings free of lint, hair, and
things alike.
6. Connect this appliance to a properly grounded outlet only.
The use of an extension cord with this product is not recommended. If an extension cord is needed,
use a short (less than 10 feet) heavy gauge (14 gauge or better) extension cord with a three prong
(grounded) plug and receptacle
NEVER remove any cover without first disconnecting AC
power supply.
• If A.C. voltage varies by ten percent (10%) or more, the performance of your elliptical
may be affected. Such conditions are not covered under your warranty. If you suspect the
voltage is low, contact your local power company or a licensed electrician for proper
testing.
• NEVER expose this elliptical to rain or moisture. This product is NOT designed for use
outdoors, near a pool or spa, or in any other high humidity environment. Maximum
environmental ratings are 40-120 degrees Fahrenheit, 95% humidity non-
condensing (no water droplets forming on surfaces).
NEVER use your elliptical during an electrical storm. Surges may occur in your
household power supply that could damage elliptical components.
Failure to follow all guidelines may compromise the effectiveness of the exercise experience,
expose yourself (and possibly others) to injury, and reduce the longevity of the equipment.
SAVE THESE INSTRUCTIONS - THINK SAFETY!

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Grounding Instructions
This product must be grounded. If it should malfunction or breakdown, grounding provides a path of
least resistance for electric current to reduce the risk of electric shock. This product is equipped with a
cord having an equipment-grounding conductor and a 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. See diagram below for grounding methods.
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 120-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 (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.
POWER CONNECTOR – FRONT, LEFT SIDE OF UNIT

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HOW THE ELLIPTICAL WORKS
The elliptical allows your feet to move in a natural elliptical path, minimIzing the impact on your knees
and ankles.
Dual Action Handles for total body workout
Stationary handlebar for stability
.
Console
TransportationWheels
ConnectingArm
PedalArm
CushionFootpad
Console Mast
Console Mast Cover
Pedal
Water Bottle Holder
Handlebar
Handpulse

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Assembly Pack Checklist
Hardware Step 1(not shown at actual size)
Hardware Step 2
Hardware Step 3
#97. Ø8 × Ø23 × 1.5T
_Flat Washer (4 pcs)
#70. 5/16" × UNC18 ×
15L_Hex Head Bolt
(6 pcs)
#102. Ø8 × Ø23 ×
2T_Curved Washer
(2 pcs)
#148.3/8" × UNC16 × 3"_
Carriage Bolt (2 pcs)
#150.Ø10 × Ø23 × 1.5T_
Curved Washer (2 pcs)
#149.3/8" × UNC16 × 12.5T_
Cap Nut (2 pcs)
#151. 5/16" × UNC18 ×
15L_Button Head Socket Bolt
(2 pcs)
#147. Ø8.5 × Ø26 × 2.0T_
Flat Washer (2 pcs)
#70. 5/16" × UNC18 ×
15L_Hex Head Bolt
(6 pcs)
##102. Ø8 × Ø23 ×
2T_Curved Washer
(6 pcs)

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Hardware Step 4
Assembly Tools
#78. M5 × P0.8 × 10L_
Phillips Head Screw
(4 pcs)
#79. M5 × P0.8 × 15L_
Phillips Head Screw
(6 pcs)
#110. Phillips Head Screw
Driver
#108. Combination M5 Allen
Wrench & Phillips Head Screw
Driver
#113. 12m/m_Wrench#111. 12.14m/m_Wrench

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1
Assembly Instructions
Rear Rail, Console Mast & Console
1. Locate the Console Mast (10) and Console Mast Cover (41) and slide the Cover onto the
Mast as far as it will go. Make sure the Console Mast Cover (41) is facing the correct way.
2. At the top opening of the Main Frame (1) of the elliptical is a Computer Cable (32). Unravel
and straighten out the Computer Cable (32) and feed it into the bottom of the Console Mast
tube (10) and out of the top opening.
3. Install the Console Mast (10) into the receiving bracket in the top of the Main Frame (1).Put
the 4pcs of Ø8 × Ø23 × 1.5T Flat Washers (97) onto the 4pcs of 5/16" × UNC18 × 15L Hex
Head Bolts (70) and the 2pcs of Ø8 × Ø23 × 2T Curved Washers (102) onto the 2pcs of
5/16" × UNC18 × 15L Hex Head Bolts (70). Tighten by using the 12m/m Wrench (113).
NOTE: There is a electrical wire running through the Console Mast Tube (10). Be careful
not to damage or pinch this Computer Cable (32) during this procedure.
4. Install the Front Stabilizer(15) on the front stabilizer holding plate at the bottom of the main
frame with the transportation wheels facing forward and secure them with 2pcs of 3/8" ×
UNC16 × 3" Carriage Bolts(148), 2pcs of Ø10 × Ø23 × 1.5T Curved Washers(150) and
2pcs of 3/8" × UNC16 × 12.5T Cap Nuts(149) by using 12.14m/m Wrench(111).

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2Connecting & Lower Swing Arms
1. Put Lower Handle Bars (L) and (R), (4) and (5), at each side of
Console Mast shaft and secure with 2pcs of 5/16" × UNC18 ×
15L_Button Head Socket Bolts (151) and 2pcs of Ø8.5 × Ø26 ×
2.0T_Flat Washers (147) by using Combination M5 Allen Wrench
& Phillips Head Screw Driver (108).
2. Release and take apart Pedal Axle (17) on left Pedal Arm (2) and
install left Connecting Arm (7) onto left Pedal Arm. Tighten the
screw together with the previously released Pedal Axle with 12/
14mm wrench (111). Repeat the same procedure again for the
right Connecting Arm (8) and Pedal Arm (3).
3. Release rod end shafts (16) which are on left and right connecting
arms(7.8). Connect the left and right connecting arm(7.8) with left
and right lower handle bar(4.5) and secure with rod end shafts
(16) and the screw by using 12/14mm_Wrench (111).

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3Upper Swing Arms
1.Install the Left and Right Swing Arms (13 & 14) into the Lower
Left and Right Lower Handle Bars (4 & 5) with 6pcs of 5/16" ×
UNC18 × 15L_Hex Head Bolts(70) and 6pcs of Ø8 × Ø23 ×
2T_Curved Washer(102) by using the 12.14m/m_Wrench
(111).

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4Plastic Covers
1. Locate the Console Assembly (31) and the 4pcs of M5 × P0.8 × 10L Phillips Head Screws
(78) by using the Phillips Head Screw Driver (110).
2. There will be two electrical wire connectors at the top opening of the Console Mast (10),
two Handpulse W/Cable Assemblies (37), one Computer Cable (32). Connect these to the
mating connectors on the back of the Console Assembly (31). The connectors are keyed
so you cannot plug them in the wrong way so do not force them.
3. Storing the excess wire back into the Console Mast (10), carefully install the Console
Assembly (31) onto the mounting plate of Console Mast (10) and secure using the 4pcs of
M5 × P0.8 × 10L Phillips Head Screws (78)
4. Install the 2pcs of Slide Wheel Covers (52) and the 4pcs of M5 × P0.8 × 15L Phillips Head
Screws (79) by using the Phillips Head Screw Driver (110).
5. Use one M5 × P0.8 × 15L_Phillips Head Screw (79) to secure Rear Stabilizer Cover (L)
(61) on the Rail Tube with Phillips Head Screw Driver (110). Repeat the procedure for
Rear Stabilizer Cover (R) (62) for the other side.
Your unit is now fully assembled. Ensure all nuts and bolts are firmly tightened prior to use.

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Operation of Your Console
Console
Power Up
Power the elliptical on by plugging it into an appropriate wall outlet.
When turned on, the display with emit 3 beep sound as all LCD displays light up.
The text window will display “ WELCOME” by scrolling.
Note: When there is no signal or data input for 4 minutes, the machine will enter sleep mode.
Pedaling the machine or key selection will wake-up the computer.
NEVER operate this elliptical without reading and completely understanding the results of
any operational change you request from the computer.
Understand that changes in resistance do not occur immediately. Set your desired level on
the computer console and release the adjustment key. The computer will obey the
command gradually.

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Console Operation
Key Function:
Mode: To input desired value or workout mode. May advance flashing prompt to next
parameter or mode for selection.
Start/Stop: Pauses & Resume workouts. Back up to the previous prompt during data entry.
Operates only when in pause mode.
Holding key for 3 seconds will reset computer to power-up condition.
: Decrease value of selected workout parameter: TIME, DISTANCE, etc. During the
workout, it will decrease the resistance load
: Increases value of selected workout parameter. During the workout, it will increase the
resistance load.
QUICK PROGRAM KEY (9) : Selection of workout mode: Quick Start, Manual, User Program,
Interval Program, Watt program, HRC Program, Test Program, BMI-BMR-FATT Program,
Climbing Program.
RECOVERY: After workout or during workout press Recovery and Recovery Measurement
will start. Recovery is Fitness Level 1-6 after 1 minute.
Workout Selection
After power-up, use one of the 9 program keys to enter the desired mode. Then the text
window will display the desired program by scrolling for 3 seconds.
There are 9 basic workout modes:
Quick Start, Manual, User Program, Interval Program, Watt Program, HRC Program,
Test Program, BMI-BMR-FATT Program, Climbing Program.
After that the text window will display start pedaling or press mode to set data by scrolling, it
may vary depending on different programs.
Setting Workout Parameters
After selecting the desired workout mode: Quick Start, Manual, User Program, Interval
Program, Watt Program, HRC Program, Test Program, BMI-BMR-FATT Program, Climbing
Program may pre-set several workout parameters for desired results.
WORKOUT PARAMETERS: TIME / DISTANCE / WATTS / CALORIES /PULSE
Note: Some parameters are not adjustable in certain programs.
Once a program has been selected by pressing MODE ,
The text window will display “ Select Time” for 3 seconds then display “PRESS MODE TO
ACCEPT” . At the same time “ 0:00“ of time parameter will flash.
Using key to select the desired time value. Press Mode to input value. Flashing
prompt will move to the next parameter. Continue by using key to select the desired
value then press Mode to input value.
After completion of setting workout parameters, the text window will display “START
PEDALING” by scrolling. User can start the workout by starting pedaling.

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More About Workout Parameters
Field Display Range Default
Value
Increment/
Decrement
Description
Time 0:00~ 99:00 00:00 ± 1:00 1.When display is 0:00, Time will count
up.
2.When time is 10:00-99:00,
It will count down to 0.
Distance 0.00~99.90 0.00 ±0.10 1.When display is 0:00,
Distance will count up.
2.When Distance is0.1~99.0, it will
count down to 0.
CALORIES 0~9995 0.0 ±5 1.When display is 0.0, CALORIES will
count up.
2.When CALORIES is 5~9995,
it will count down to 0.
WATT 20~400 20/100 ±5 WATT value can be set only in
Watt/Test program
Pulse 40~220 90 ±1 When Heart Rate exceeds set range,
user will be alerted.
Program Operation
1.Quick Start Program
After power-up, press Quick Start Program key to enter Quick Start Program, start
pedaling to begin workout at this time. Using key to adjust resistance load during
workout.
2.Manual Program
Selecting “Manual” by using the Manual program key and then pressing Mode.
Setting Parameters for Manual.
1St parameter “Time” will flash so value can be adjusted using key .
Press the Mode key to save the value & move to the next parameter to be adjusted.
Continue through all desired parameters, start pedaling to start workout.
Start Pedaling to start Workout, key adjusts resistance load during workout.
3.User Program
User program allows user to create their own program that can be used immediately and
on subsequent workouts.
Create User Profile
Selecting the user mode with the User program key and press Mode to select “User”
mode. The text window will display” Select Profile” for 4 seconds , meanwhile Segment 1
will flash. Adjust with to set the desired resistance load. Press Mode to move to
the next segment and continue for all 10 segments.
Setting Parameters for User Program
After that 1st parameter “Time” will flash so value can be adjusted using .
Press Mode to save the value & move to the next parameter to be adjusted. Continue
through all desired parameters, start pedaling to begin workout.
Note: The final 10 segments profile will be saved for future workouts.
Start Pedaling to start Workout. The resistance can’t be adjusted by pressing 
during workout.

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4.Interval Program
Selecting “Interval ” by pressing the Interval program and then pressing Mode.
The text window will display “SELECT LEVEL” for 3 seconds.
There are 3 levels (L1,L2,L3) to select, using ＋－then pressing mode to confirm.
Setting Parameters for Interval
After that 1st parameter “Time” will flash so value can be adjusted using ＋－.Press mode
to save value & move to next parameter to be adjusted. Continue through all desired
parameters, start pedaling to start workout.
The resistance can’t be adjusted by pressingduring workout.
5.WATT Program
Selecting “WATT ” by pressing the WATT PROGARM and then pressing Mode. The text
window will display “SELECT WATT” for 3 seconds, Meanwhile “20” will flash. Selecting
WATT value from 20 W using key and then pressing mode to confirm.
Setting Parameters for WATT
After that 1st parameter “Time” will flash so value can be adjusted using .
Press mode to save value & move to the next parameter to be adjusted. Continue through
all desired parameters, start pedaling to begin workout.
Noted: The profile will show the desired Watt value.
Start Pedaling to start Workout, adjusts WATT value during workout.
6.HRC PROGRAM
Setting Parameters for Heart Rate Control
Selecting “HRC” by pressing the HRC PROGRAM key and then pressing mode. 1St
parameter “Time” will flash so value can be adjusted using .
Press mode to save value & move to the next parameter to be adjusted. Continue through
all desired parameters, start pedaling to start workout.
Note: the profile will shows the actual resistance load.
7.TEST Program
Selecting “TEST ” by pressing the TEST Program key and then pressing Mode.
The display will show out average speed, total Distance, total CALORIES and average
Pulse of last workout for 4 seconds.
After that the text window will display “SELECT WATT” 3 seconds, Meanwhile “100” will
flash.
Selecting WATT value from 100 W , using then pressing mode to confirm.
Time display will show 10:00, it can’t be changed.
After 10 minutes , will display Average Speed, Total Distance, Total CALORIES and
Average Pulse.
8.BMI BMR FATT PROGRAM

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Setting Data for BMI BMR FATT
Selecting “BMI BMR FATT” by pressing the BMI BMR FATT Program key and then
pressing mode.
The text window will display “SELECT AGE” for 3 seconds, meanwhile “30” will flash so
Age can be adjusted using , press mode to save value & move to next data.
The text window will display ‘SELECT GENDER” for 3 seconds, meanwhile “♂” of Gender
will flash so Gender can be adjusted using , press mode to save gender & move to
next data.
The text window will display “SELECT WEIGHT” for 3 seconds, meanwhile “ 70” of Weight
will flash so weight can be adjusted to use , press mode to save value & move to
next data.
The text window will display “SELECT HEIGHT” for 3 seconds, meanwhile “ 175 “of Height
will flash so Height can be adjusted to use , press mode to save value
Press mode to start measurement, please also grasp hand pulse grips.
After the measurement the display will show out Body Fat %, BMI and BMR.
(Body Fat % and BMI will alternate on the display every 4 seconds)
9.CLIMBING Program
Selecting “Climbing” by pressing the Climbing Program Key and then pressing mode.
The text window will display “SELECT LEVEL” for 3 seconds.
There are 3 levels (L1,L2,L3) to select, using then pressing mode to confirm.
Setting Parameters for Climbing
After that 1st parameter “Time” will flash so value can be adjusted using ＋－.
Press mode to save value & move to the next parameter to be adjusted. Continue through
all the desired parameters, start pedaling to begin workout.
Start Pedaling to start Workout. The resistance can’t be adjusted by ＋－during workout.

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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 predicted
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your
age. This will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To de-
termine 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
predicted 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 achieved by training at 80% or 60%,
respectively, of your MHR on a schedule approved by your physician. Consult your physician
before participating in any exercise program.

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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 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 on the factors discussed earlier. If your
body is strong and rested, you will feel strong and your pace will feel comfortable. 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 difficult. Again, this will show up in your RPE and you
will train at the proper level for that day.