Xterra SB550 User manual

SB550 FITNESS BIKE
OWNER’S MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW FITNESS BIKE

Table Of Contents
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2
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11
20
21
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
SB550 Assembly Instructions
Operation of Your Console
General Maintenance
Manufacturer’s Limited Warranty

SB550 Fitness Bike
1
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tnessstore.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 to record where you purchased your machine, as well as the date of
purchase for future reference. 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
SB550_20200706
Purchase Location
Purchase Date

2
SB550 Fitness Bike
• To disconnect, turn all controls to the o󰀨 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 a󰀨ect 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 o󰀨 parts.
2. Do not operate under blanket or pillow. Excessive heating can occur and cause re, electric shock, or injury
to persons.
3. This exercise equipment is not intended for use by persons with reduced physical, sensory or mental capa-
bilities, or lack of experience and knowledge.
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 e󰀨ectiveness of the exercise experience, expose
yourself (and possibly others) to injury, and reduce the longevity of the equipment.
WARNING: This product can expose you to chemicals including Toluene and Acrylamide which are
known to the State of California to cause cancer and birth defects or other reproductive harm.
For more information go to www.P65Warnings.ca.gov

SB550 Fitness Bike
3
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 a󰀨ected. 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

4
SB550 Fitness Bike
SB550 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)

SB550 Fitness Bike
5
#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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SB550 Fitness Bike
Assembly Tools
#73. 5/16”
Split Washer
(4 pcs)
#70. 5/16” x 18mm
Flat Washer
(4 pcs)
#95. 5/16” x 3/4”
Button Head Socket Bolt
(4 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

SB550 Fitness Bike
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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).
SB550 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)

8
SB550 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

SB550 Fitness Bike
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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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SB550 Fitness Bike
#70. 5/16” x 18mm
Flat Washer (4 pcs)
#73. 5/16”
Split Washer (4 pcs)
#95. 5/16” x 3/4”
Button Head Socket
Bolt (4 pcs)
#81. M5 x 12mm
Phillips Head Screw
(4 pcs)
4Hardware Step 4
1. Install the Mast Handlebar Assembly (3L,3R) and secure with four
Button Head Socket Bolts (95), Split Washers (73) and Flat Washers
(70) by using the Allen Wrench (106).
2. Connect the two wires (107 & 109) to the mating connectors on the back
of the Console Assembly (94) and secure the console with four Phillips
Head Screws (81) by using Phillips Head Screw Driver (105). 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. The right side 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 hours of use.
Console, Handle Bars & Pedals

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Operation of Your Console
SB550 Console
Power Up
The SB550 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 20 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 o󰀨 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 di󰀨erent workout proles
of the programs and operating instructions. You may now begin to use the console.
Convenient cargo
compartment for
phone or MP3 player
Easy-Touch
Control Buttons
Swivel Fan to
keep you cool
Integrated Speakers
for MP3 Player
Audio Input Jack
for customized
listening
Large LCD with
scrolling feedback
and scrolling
message center

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SB550 Fitness Bike
This is the quickest way to start a workout. After the console powers up, press the Start key to
begin. In Quick Start the time will count up from zero and the Resistance may be adjusted
manually by pressing the Level 5/6keys.
Quick Start Mode
Basic Information and Functions:
Display:
The dot matrix display will show the Resistance prole. If you press the Start key during a pro-
gram, the display will switch to a Lap track, which is ¼ mile in length.
Pressing the Enter key will switch the data displayed in the Message Window. Initially, the Mes-
sage Window shows the program name. Each time the Enter key is pressed the data will change
to the following: Speed, Watts, Laps, Current Level/Max Level, Scan, and repeat sequence. To
the left of the dot matrix is a number that indicates your Resistance level.
Data Displayed:
Calories show an accumulation of calories burned (Kcal). This is an estimate that takes into
account the type of exercise, the resistance level, the pace and body weight.
Time shows elapsed time if counting up from zero, or time remaining if counting down.
Pulse indicates your heart rate if you are grasping the hand pulse sensors.
RPM displays your pedaling speed in revolutions per minute.
Speed shows your speed in miles per hour or kilometers per hour if ‘Km’ is displayed.
Distance displays accumulated mileage.
The tness bike has a built in Heart Rate Monitoring System. Simply grasping the hand pulse
sensors on the stationary handlebars or by wearing the chest strap 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.
Pause/Reset Functions:
The Stop/Reset key actually has several functions. Pressing the Stop/Reset key once during a
program will pause the program for ve 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 key 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 three seconds, the console will perform a complete reset.
Audio System:
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

SB550 Fitness Bike
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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 helps calculate a more accurate 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 estimates. 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. This is because each individual is di󰀨erent and burns calories at a di󰀨erent 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, 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, 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. 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 ei-
ther your age or weight changes or someone else enters a di󰀨erent age and weight.

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SB550 Fitness Bike
The Manual program allows you to adjust your workload throughout the workout to meet your
personal tness needs.
1. Press the Program 5/6key until the message window shows MANUAL. Press the Enter key
to continue.
2. The message window will ask you to enter your Age. Adjust the Age setting using the
Level 5/6keys. Press Enter to continue.
3. The message window will ask you to enter your Weight. Adjust the Weight setting using the
Level 5/6keys. Press the Enter key to accept the new number and proceed on to the next
screen.
4. Next is the Time. 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 for Resistance. If you want to
increase the work load at any time press the Level 5key on the console; the
Level 6key 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 before the console returns to the start-up display.
Manual Program
1. Using the Program 5/6keys, select the desired program then press the Enter key.
2. The Message Window will ask you to enter your Age. Adjust the Age setting,
using the Level 5/6keys. 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. Adjust the Weight setting using the Level 5/6keys.
Press Enter to continue.
4. Next is Time. Adjust the Time setting using the Level 5/6keys. 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 5/6keys. 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 key.
9. When the program ends the message window will show a summary of your workout. The summary
will be displayed for a short time before the console returns to the start-up display.
Programming Preset Programs

SB550 Fitness Bike
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Preset Programs
The SB550 has seven di󰀨erent programs that have been designed to provide a variety of
workouts.These programs have factory preset proles for achieving di󰀨erent goals.
Ascent - Work Prole Fat Burn - Work Prole
Glute Blast - Work Prole Adventure - Work Prole
Xtreme - Work Prole Interval - Work Prole
X Country - Work Prole

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SB550 Fitness Bike
Note: You must grasp the contact heart rate grips with both hands or use the telemetric heart rate
strap when using these programs. Both programs operate the same. The only di󰀨erence is that
HR1 is set to 60% and HR2 is set to 80% of your maximum heart rate.
To start a Heart Rate Program, follow the instructions below.
1. Press the Program 5/6keys until message window displays HR1 or HR2. Press Enter to select.
2. The message window will ask you to enter your Age. Enter your Age using the Level 5/6keys then press
the Enter key to accept the new number and proceed.
3. You are now asked to enter your Weight. Adjust the Weight setting using the Level 5/6keys.
4. Next is time. Adjust the Time setting using the Level 5/6keys. Press Enter to continue.
5. You are now asked to select the Target Heart Rate Level. Adjust the target level and then press Enter.
During the workout the product will adjust resistance to keep you near this heart rate.
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
Level5/6keys.
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) using the Program 5/6arrows then press Enter. The mes-
sage will ask “Run Program?” if there is already a program stored. Use the Level 5/6key to change
between “Yes” or “NO”. If you want to run the program as it is, go to “Yes” and press Enter or Start to begin
stored program. If No is selected, you have the option to cancel the stored program and create your own
program. Press Enter to cancel and create your own.
2. If you cancel the stored program or there isn’t a program stored, the letter “A” will be ashing. Use the Level
5/6 keys to select the rst 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 Age. Enter your Age using the Level 5/6keys. Press the
Enter key to accept the new number and proceed on to the next screen.
4. You are now asked to enter your Weight. Adjust the Weight setting using the Level 5/6keys. Press Enter
to continue.
5. Next is Time. Adjust the total program time using the Level 5/6keys. Press Enter to continue.
6. Next is the Top Level setting. You may adjust the Top Level and press Enter to countiune.
7. Now the message window will ask you to adjust the rst segment level for Resistance; use the Level 5/6
keys to adjust. When you nish adjusting the rst segment, or if you don’t want to change it, then press En-
ter to continue to the next segment.
8. 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.
9. The message window will ask you to press Enter to save the program. After saving the program, press Start
to begin.
10. If you want to adjust the Resistance at any time during the program, press the Level 5/6keys.
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

SB550 Fitness Bike
17
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 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 e󰀨ective 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
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 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 di󰀨erent 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

18
SB550 Fitness Bike
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 e󰀨ort.
The scale is as follows:
Rating Perception of E󰀨ort
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 di󰀩cult. Again, this will show up in your RPE and you
will train at the proper level for that day.
Rate of Perceived Exertion