Xterra SB4.5r User manual

SB4.5r FITNESS BIKE
OWNER’S MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW FITNESS BIKE

Table Of Contents
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11
20
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ATTENTION
THIS FITNESS BIKE IS INTENDED FOR RESIDENTIAL USE ONLY AND IS
WARRANTED FOR THIS APPLICATION. ANY OTHER APPLICATION VOIDS
THIS WARRANTY IN ITS ENTIRETY.
Product Registration
Important Safety Instructions
Important Electrical Instructions
Important Operation Instructions
Features
SB4.5r Assembly Instructions
Operation of Your Console
General Maintenance
Manufacturer’s Limited Warranty

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Record Your Serial Number
Please record the Serial Number of this tness 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
XTERRA Fitness. You can also go to www.xterratness.com/warrantyreg.html
to register online.
Thank you for your purchase of this quality tness bike from XTERRA Fitness. Your new
tness bike has been manufactured by one of the leading tness manufacturers in the world.
XTERRA Fitness will do all we can to make your ownership experience as pleasant as
possible for many years to come. If you have questions, or if parts are missing or damaged,
or you require customer service, call [phone]. Please have your model number and
serial number handy when you call.
Please take a moment at this time to record below the name of the dealer, their telephone
number, and the date of purchase for easy contact in the future. We appreciate your
condence in XTERRA Fitness 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
tness bike.
Yours in Health,
XTERRA Fitness
Congratulations On Your New Fitness Bike and Welcome to the XTERRA Fitness Family!
Product Registration
SB4.5r_20130605
Purchase Location
Purchase Date

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SB4.5r Fitness Bike
• To disconnect, turn all controls to the off position, then remove the plug from the outlet.
• Do not operate equipment on deeply padded, plush or shag carpet. Damage to both carpet and
equipment may result.
• Before beginning this or any exercise program, consult a physician. This is especially important for
persons over the age of 35 or persons with pre-existing health conditions.
• Keep hands away from all moving parts.
• The pulse sensors are not medical devices. 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.
• Do not attempt to use your equipment for any purpose other than for the purpose it is intended.
• Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for use on your
equipment. Quality athletic shoes are recommended to avoid leg fatigue.
Important Safety Instructions
When using an electrical appliance, basic precautions should always be followed, including the following:
Read all instructions before using this appliance.
DANGER - To reduce the risk of electric shock:
1. Always unplug this appliance from the electrical outlet immediately after using and before cleaning.
WARNING - To reduce the risk of burns, re 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 putting on or taking off parts.
2. Do not operate under blanket or pillow. Excessive heating can occur and cause re, electric shock, or injury
to persons.
3. Close supervision is necessary when this appliance is used by, on, or near children, invalids, or disabled
persons.
4. Use this appliance only for its intended use as described in this manual. Do not use attachments not
recommended by the manufacturer.
5. 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.
6. Do not carry this appliance by supply cord or use cord as a handle.
7. Keep the cord away from heated surfaces.
8. Never operate the appliance with the air openings blocked. Keep the air openings free of lint, hair, and the
like.
9. Never drop or insert any object into any opening.
10. Do not use outdoors.
11. Do not operate where aerosol (spray) products are being use or where oxygen is being administered.
12. Connect this appliance to a properly grounded outlet only.
13. The appliance is intended for household use.
SAVE THESE INSTRUCTIONS - THINK SAFETY!
Fitness Equipment Safety Instructions
CAUTION!! Please be careful when unpacking the carton.
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.

SB4.5r Fitness Bike
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WARNING!
• NEVER remove any cover without rst disconnecting AC power supply.
• If A.C. voltage varies by ten percent (10%) or more, the performance of your tness bike
may be affected. Such conditions are not covered under your warranty. If you suspect the
voltage is low, contact your local power company or a licensed electrician for proper
testing.
• NEVER expose this tness bike 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 operate this tness bike 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.
• NEVER use your tness bike during an electrical storm. Surges may occur in your
household power supply that could damage tness bike components.
• Use caution while participating in other activities while using your tness bike such as
watching television, reading, etc. These distractions may cause you to lose balance,
resulting in serious injury.
Important Electrical Instructions
Important Operation Instructions
Through research performed with a leading sports scientist and physical rehabilitation expert
the engineers at Xterra have developed a breakthrough in pedal design. Typical stationary
exercise bikes are wider than a normal road bike to allow for the braking mechanism, pulleys,
drive components and beauty covers. Since the bike is wider, so is the distance between the
pedals; this width between the pedals is called the Q factor.
Xterra has designed our pedal system so the Q factor is the smallest in the industry, but we
did not stop there. We have also custom designed and tooled a new pedal that provides a two
degree inward tilt to compensate for the Q factor not being perfect. Having a small Q factor in
addition to the two degree inward tilt of the pedals puts the user into a biomechanical neutral
alignment. This means that your feet, ankles, knees and hips are lined up properly so you can
workout more comfortably for a longer time.
Foot Pedals
The tness bike is equipped with transport wheels, which are engaged when the rear of the
tness bike is lifted.
Transportation
Features

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SB4.5r Fitness Bike
SB4.5r Assembly Pack Checklist
Hardware Step 1
#81. M5 x 12mm
Phillips Head Screw
(4 pcs)
#73. 5/16”
Split Washer
(6 pcs)
#70. 5/16” x 18mm
Flat Washer
(6 pcs)
#90. 5/16” x 1-1/4”
Hex Head Bolt
(4 pcs)
#96. 3/8” x 3-1/2”
Carriage Bolt
(2 pcs)
#95. 5/16” x 3/4”
Button Head Socket Bolt
(6 pcs)
#99. M6 x 15mm
Phillips Head Screw
(4 pcs)
#97. 3/8” x 23mm
Curved Washer
(2 pcs)
#98. 3/8”
Cap Nut
(2 pcs)

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#80. 3/8”
Nyloc Nut
(4 pcs)
#71. 3/8” x 19mm
Flat Washer
(4 pcs)
#100. 3/8” x 3”
Hex Head Bolt
(4 pcs)
Hardware Step 2
#71. 3/8” x 19mm
Flat Washer
(6 pcs)
#102. 5/16” x 19mm
Curved Washer
(2 pcs)
#70. 5/16” x 18mm
Flat Washer
(4 pcs)
#101. 3/8” x 3/4”
Hex Head Bolt
(6 pcs)
#95. 5/16” x 3/4”
Button Head Socket Bolt
(6 pcs)
Hardware Step 3

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SB4.5r Fitness Bike
Assembly Tools
#73. 5/16”
Split Washer
(2 pcs)
#70. 5/16” x 18mm
Flat Washer
(2 pcs)
#95. 5/16” x 3/4”
Button Head Socket Bolt
(2 pcs)
Hardware Step 4
#103. 12/14mm Wrench #104. 14/15mm Wrench
#105. Phillips
Head Screwdriver
#81. M5 x 12mm
Phillips Head Screw
(4 pcs)
#106. M5 L Allen
Wrench

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1. Install the Rear Stabilizer Tube (18) and secure with two Carriage Bolts
(96), Curved Washers (97) and Cap Nuts (98).
2. Sitting next to the unit with the Seat Post (11) in your lap, connect the
two wires together (109 & 110). Secure the Seat Post to the Main Frame
be careful to not pinch the wires with the six Button Head Socket Bolts
(95), Split Washers (73) and Flat Washers (70).
3. Lay the Seat Cushion (52) on the oor, cushion side down, and then lay
the Seat Carriage Assembly (4& 14) on top of the Seat Cushion. Align
the holes and secure the Seat Cushion with four Phillips Head Screws
(99). Make sure Seat Cushion is facing the right direction.
4. Secure the Seat Carriage Assembly (4& 14) to the Seat Post with four
Hex Head Bolts (90). Make sure these bolts are very tight. Assemble
the plastic end caps (42) to the Seat Carriage with four Phillips Head
Screws (81).
SB4.5r Assembly Instructions
Hardware Step 1
Seat Assembly & Rear Stabilizer
1#70. 5/16” x 18mm
Flat Washer (6 pcs)
#73. 5/16”
Split Washer (6 pcs)
#81. M5 x 12mm
Phillips Head Screw
(4 pcs)
#90. 5/16” x 1-1/4”
Hex Head Bolt (4 pcs)
#95. 5/16” x 3/4” Button
Head Socket Bolt
(6 pcs)
#96. 3/8” x 3-1/2”
Carriage Bolt (2 pcs)
#97. 3/8” x 23mm
Curved Washer (2 pcs)
#98. 3/8”
Cap Nut (2 pcs)
#99. M6 x 15mm
Phillips Head Screw
(4 pcs)

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SB4.5r Fitness Bike
#71. 3/8” x 19mm
Flat Washer (4 pcs)
#80. 3/8”
Nyloc Nut (4 pcs)
#100. 3/8” x 3”
Hex Head Bolt (4 pcs)
2Hardware Step 2
1. Install the Handlebars (6& 7) to the Seat Carriage with four Hex Head
Bolts (100), Flat Washers (71) and Nyloc Nuts (80). Be careful that the
wires do not get pinched while assembling the handlebars. Connect
Cable (111) to the Front Port on the left side below the seat, and Cable
(112) to the Rear Port.
Rear Handle Bars

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#70. 5/16” x 18mm
Flat Washer (4 pcs)
#71. 3/8” x 19mm
Flat Washer (6 pcs)
#95. 5/16” x 3/4”
Button Head Socket
Bolt (6 pcs)
#101. 3/8” x 3/4”
Hex Head Bolt (6 pcs)
#102. 5/16” x 19mm
Curved Washer (2 pcs)
3Hardware Step 3
1. Secure the Seat Back Assembly (5) to the Seat Carriage with six Hex
Head Bolts (101) and Flat Washers (71). Make sure these bolts are very
tight.
2. Run the two wires (107 & 109) through the bottom of the Console Mast
and out the hole at the top. Slide the Console Mast into the mating tube;
pull slightly on the two wires while you install the Console Mast so they
do not get pinched. Secure the mast with six Button Head Socket Bolts
(95), four Flat Washers (70) on the side bolts and two Curved Washers
(102) on the two front bolts. Make sure to start all six bolts rst before
tightening all the way.
Console Mast & Seat Back

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SB4.5r Fitness Bike
#70. 5/16” x 18mm
Flat Washer (2 pcs)
#73. 5/16”
Split Washer (2 pcs)
#95. 5/16” x 3/4”
Button Head Socket
Bolt (2 pcs)
#81. M5 x 12mm
Phillips Head Screw
(4 pcs)
4Hardware Step 4
1. Cut the plastic tie that holds the plastic cover on the handlebars.
Remove the plastic cover and set it aside. Install the Front Handlebars
(3) and secure with two Button Head Socket Bolts (95), Split Washers
(73) and Flat Washers (70). Snap the plastic cover back on.
2. Connect the two wires (107 & 109) to the mating connectors on the
back of the Console (94) and secure the Console with four Phillips Head
Screws (81). Be careful not to pinch the wires between the console and
mounting plate.
3. Install the two pedals onto the Crank Arms. The left Pedal (35) is a
reverse thread so as you turn the pedal bolt into the crank arm turn it
counter-clockwise as if you are loosening it.
4. The right Pedal (36) is a normal thread so tighten it clockwise. Make
sure the pedals are as tight as you can possibly get them. It may be
necessary to re-tighten them again after a few months of use.
Console, Handle Bars & Pedals

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Operation of Your Console
SB4.5r Console
Power Up
The SB4.5r tness bike is supplied with an external power supply. When power is connected
to the tness bike, the console will automatically power up. If there is no input to the console
for 30 minutes, the console will go to stand-by mode to save energy. 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 dot matrix display will show a software
version (i.e.: VER 1.0) and the time and distance windows will display an odometer reading.
The odometer reading displays how many hours the tness bike has been used and how
many virtual miles the tness bike has gone.
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 workout proles
of the programs and operating instructions. You may now begin to use the console.

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SB4.5r Fitness Bike
This is the quickest way to start a workout. After the console powers up you just press the
Start key to begin. In Quick Start the Time will count up from zero and the workload may be
adjusted manually by pressing the Up or Down keys. The dot matrix display will show a work
prole with a ¼ mile track around it and a lap counter to the left. Pressing the Enter key will
switch the display from track to a hill type prole. To the right of the dot matrix is a number
that indicates your work level.
Quick Start Mode
Basic Information and Functions:
Data Displayed:
Pulse indicates your heart rate if you are grasping the hand pulse sensors.
Time shows elapsed time unless you set the timer to count down.
Distance displays accumulated mileage.
Calories show an accumulation of calories burned (Kcal). The number shown is just an
estimate; your actual calorie burn most likely will be different. The only way to get an
accurate calorie reading is in a laboratory setting connected to a host of machines.
Message Window:
Instructions are displayed to assist in programming the console and during a workout the Mes-
sage Window will display workout data as described below.
Speed shows shows your speed in miles per hour if there is an “M” displayed to the left of
the track/prole window, and kilometers per hour if “Km” is displayed. Press the Enter key to
switch the display to see your Speed in RPM.
Pressing the Enter key again will switch the display to show your current Work Level.
The tness bike has a built in Heart Rate Monitoring System. Simply grasping the hand pulse
sensors on the stationary handlebars 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 Stop/Reset button actually has several functions. Pressing the Stop/Reset 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 after pausing just press the Start key. If the Stop/Reset button is pressed twice during a
workout, the program will end and a summary of your workout will be displayed. If the Stop/Reset
key is held down for 3 seconds, the console will perform a complete reset.
There is an Audio Input Jack on the front of the console, and built-in speakers. You may plug any
low-level audio source signal into this port. Audio sources include: MP3 player, iPod, portable
radio, CD player or even a TV or computer.
Console Operation

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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 during programming is necessary to ensure the
readouts are correct. You will be asked for your age and weight. Entering your age is necessary
during the Heart Rate Program to ensure the correct settings are entered in the program.
Entering your Weight aides in calculating a more correct calorie reading; although we cannot
provide an exact calorie count we do want to be as close as possible.
A message about calories: Calorie readings on every piece of exercise equipment, whether it is
in a gym or at home, are not accurate and tend to vary widely. They are meant only as a guide to
monitor your progress from workout to workout. The only way to measure your calorie burn
accurately 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.
Entering a Program/Changing Settings
Press the program keys to scroll through the program selections. The prole for each program
will be displayed in the dot matrix window. Press the Enter key to select a program and begin
customizing the settings. If you want to workout without entering new settings then just press the
Start key. This will bypass the programming of data and take you directly to the start of your
workout. If you want to change the personal settings then just follow the instructions in the
message window. If you start a program without changing the settings, the default settings
will be used.
Note: Age and Weight default settings will change when you enter a new number. So the last
age and weight entered will be saved as the new default settings. If you enter an age and weight
the rst time you use the tness bike you will not have to enter it every time you work out unless
either your age or weight changes or someone else enters a different age and weight.

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SB4.5r Fitness Bike
The Manual program works as the name implies, manually. This means that you control the
workload yourself and not the computer.
1. Press the Manual program button then press the Enter key.
2. The message window will ask you to enter your Weight. You may adjust the weight setting
using the Level Up/Down keys, then press Enter to continue.
3. The message window 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.
4. Next is the Time. You may adjust the Time and press Enter to continue.
5. Now you are nished editing the settings and can begin your workout by pressing the Start
key.
6. Once the program starts the tness bike will be set to level one. This is the easiest level and it
is a good idea to stay at level one for a while to warm up. If you want to increase the work load
at any time press the Up key on the console or stationary hand grips; the Down key will
decrease the workload.
7. During the Manual program you will be able to switch data displayed in the message window
by pressing the Enter key.
8. When the program ends the message window will show a summary of your workout. The
summary will be displayed for a short time then the console will return to the start-up
display.
Manual Program
1. Using the Program Up/Down keys, select the desired program then press the Enter key.
2. The message window will ask you to enter your weight. You may adjust the Weight 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 age. You may adjust the Age setting using the Level Up/Down
keys, then press Enter to continue.
4. Next is time. You may adjust the Time setting and then press Enter to continue.
5. Now you are asked to adjust the Max Level. This is the peak exertion level you will
experience during the program (work level at the top of the hill). Adjust the level and then press
Enter.
6. Now you are nished editing the settings and can begin your workout by pressing the Start key.
7. If you want to increase or decrease the workload at any time during the program press the Level
Up/Down key. This will change only the work level during the current segment.
8. During the program you will be able to switch the data displayed by pressing the Enter button.
9. When the program ends the message window will show a summary of your workout. The summary
will be displayed for a short time then the console will return to the start-up display.
Programming Preset Programs

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Preset Programs
The SB4.5r has seven different programs that have been designed to provide a variety of
workouts.These seven programs have factory preset proles for achieving different goals.
P-1 Sunrise
The Sunrise program simulates going up and down a gentle hill early in the morning. The
resistance in the pedals will steadily increase and then decrease during the program.
P-2 Journey
The Journey program is designed to maximize the burning of fat, a lifelong journey for some
of us.There are many schools of thought on the best way to burn fat, but most experts agree
that a lower exertion level that stays at a steady workload is the best. The absolute best way
to burn fat is to keep your heart rate at around 60% to 70% of its maximum potential. This
program does not use heart rate but simulates a lower, steady exertion workout.
P-3 Wild Ride
The Wild Ride program is designed to increase your cardio vascular function; this is exercise
for your heart and lungs. It will build up your heart muscle and increase blood ow and lung
capacity. This is achieved by incorporating a higher level of exertion with slight uctuations in
work….a real Wild Ride!
RESISTANCE
RESISTANCE
RESISTANCE

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SB4.5r Fitness Bike
P-5 Canyons
The Canyons program takes you through high levels of intensity followed by periods of low
intensity. This program increases your endurance by depleting your oxygen level followed by
periods of recovery to replenish oxygen. Your cardio vascular system gets programmed to
use oxygen more efciently this way.
P-6 Thrill Hill
The Thrill Hill program combines a few types of workout in one, with variations of cardio and
strength portions to give you a thrill.
P-7 X-Country
The X-Country program simulates a cross country run across uneven terrain.
P-4 Xtreme
The Xtreme program is designed to increase muscular strength in your lower body with
extreme resistance. This program will steadily increase in resistance to a high level and
then keeps you there. This is designed to strengthen and tone your legs and glutes.
RESISTANCE
RESISTANCE
RESISTANCE
RESISTANCE

SB4.5r Fitness Bike
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Note: You must grasp the contact heart rate grips with both hands for these programs. Both pro-
grams operate the same, the only difference is that HR1 is set to 60% and HR2 is set to 80% of
your maximum heart rate. They both are programmed the same way.
To start a Heart Rate Program follow the instructions below or just press the HR1 or HR2 button,
then the Enter button and follow the directions in the message window.
1. Select the desired HR program then press the Enter key.
2. The message window will ask you to enter your weight. You may enter your weight using the Level Up/Down
keys then press the Enter key to accept the new number and proceed.
3. You are now asked to enter your age. You may adjust the Age setting using the Level Up/Down keys.
4. Next is time. You may adjust the Time setting and then press Enter to continue.
5. You are now asked to select the Target Heart Rate Level. This is the heart rate level you will experience dur-
ing the program. Adjust the level and then press Enter. Note the heart rate level that appears.
6. Now you are nished editing the settings and can begin your workout by pressing the Start key. You can also
go back and modify your settings by pressing the Stop key to go back one level, or screen.
7. If you want to increase or decrease the target heart rate at any time during the program press the Level Up/
Down key.
Heart Rate Programs
The User Programs allow you to build and save your own workout. You can build your own custom
program by following the instructions below.
1. Select the User Program (User 1 or User 2) also then press Enter. The message will ask “Run Program?”
if there is already a program stored. Press Enter or Start to begin stored program or Level Up/Down key to
select “No”. If No is selected, you have the option to cancel the stored program. Press Enter to cancel or the
Level Up/Down keys to select “No” and begin stored program.
2. If you cancel the stored program or there isn’t a program stored, the letter “A” will be ashing. Use the Level
Up/Down keys to select the 1st letter of your name. Press Enter. Repeat this process until the last letter of
your name is ashing. Press Stop to accept your User name.
3. The message window will ask you to enter your weight. You may enter your Weight using the Level Up/
Down keys, then press the Enter key to accept the new number and proceed on to the next screen.
4. You are now asked to enter your age. You may adjust the Age setting using the Level Up/Down keys, then
press Enter to continue.
5. Next is the Time setting. You may adjust the total program time and press Enter to continue.
6. Now the message window will ask you to adjust the rst segment level for Resistance; use the Level Up/
Down keys to adjust. When you nish adjusting the rst segment, or if you don’t want to change it, then
press Enter to continue to the next segment.
7. The next segment will show the same level as the previously adjusted segment. Repeat the same process
as the last segment then press Enter. Continue this process until all twenty segments have been set.
8. The message window will ask you to press Enter to save the program. After saving the program, press Start
to begin.
9. If you want to increase or decrease the Resistance at any time during the program, press the Level Up/
Down keys.
10. During the program you will be able to switch the data displayed by pressing the Enter button.
11. When the program ends the message window will show a summary of your workout. The summary will be
displayed for a short time then the console will return to the start-up display.
User Programs

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SB4.5r Fitness Bike
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets 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 nd 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 benet range.
To determine the benet range in which you wish to train, you must rst 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 specic 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 benet.
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 tness (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 tness or weight loss, is represented by two different lines that cut diagonally
through the chart. A denition of the lines’ goal is in the bottom left-hand corner of the chart. If your
goal is cardiovascular tness 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.
Heart Rate