Xterra 16004000960 User manual

PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE
OPERATING YOUR NEW TREADMILL!
Owner’s Manual
Model No.
16004000960
- Assembly
- Operation
- Adjustments
- 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 Treadmill.

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TABLE OF CONTENTS
Important Safety Instructions .........................................................................3
Important Electrical Instructions.....................................................................5
Assembly Instructions ...................................................................................6
Folding/Transport Instructions...................................................................... 11
Operation of Your Treadmill..........................................................................12
General Maintenance .................................................................................19
Service Checklist - Diagnosis Guide ..........................................................22
Exploded View Diagram ..............................................................................23
Parts List .....................................................................................................24
Training Guidelines......................................................................................28
Manufacturer’s Limited Warranty .................................................................34
ATTENTION
THIS TREADMILL IS INTENDED FOR RESIDENTIAL USE ONLY AND IS WARRANTED FOR THE
APPLICATION. ANY OTHER APPLICATION VOIDS THIS WARRANTY IN ITS ENTRETY.

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BEFORE YOU BEGIN
Thank you for choosing the XTERRA XT96 Treadmill. We take great pride in producing this
quality product and hope it will provide many hours of quality exercise to make you feel better,
look better, and enjoy life to its fullest. It's a proven fact that a regular exercise program can
improve your physical and mental health. Too often, our busy lifestyles limit our time and
opportunity to exercise. The XTERRA XT96 Treadmill provides a convenient and simple method
to begin your assault on getting your body in shape and achieving a happier and healthier
lifestyle. Before reading further, please review the drawing below and familiarize yourself with
the parts that are labeled.
Read this manual carefully before using the XTERRA XT96 Treadmill. Although Dyaco Canada
Inc. constructs its products with the finest materials and uses the highest standards of
manufacturing and quality control, there can sometimes be missing parts or incorrectly sized
parts. If you have any questions or problems with the parts included with your XTERRA XT96
Treadmill, please do not return the product. Contact us FIRST! If a part is missing or defective
call us toll free at 1-888-707-1880. Our Customer Service Staff are available to assist you from
8:30 A.M. to 5:00 P.M. (Eastern Time) Monday through Friday. Be sure to have the name and
model number of the product available when you contact us.
Safety Key
Speed
Adjustment
Switch
Incline Adjustment
Switch
Console
Running Belt
Adjusting Bolt
Main Frame
Foot Rail
Wheels
On/Off Switch
Circuit Breaker
Power Cord
MAX. USER WEIGHT LIMIT 150 KGS (330 LBS)

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IMPORTANT SAFETY INSTRUCTIONS
THIS UNIT IS INTENDED FOR HOUSEHOLD USE ONLY
READ ALL INSTRUCTIONS BEFORE USING THIS TREADMILL
CAUTION: Before starting any exercise program, it is recommended that you consult your
physician.
WARNING: Connect this unit to a properly grounded outlet only.
DANGER: To reduce the risk of electric shock, always unplug the treadmill from the electrical
outlet immediately after using and before cleaning.
WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons:
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.
1. Use 120-volt a.c. household current on a dedicated circuit.
2. It is the responsibility of the owner to ensure that all users of this treadmill are adequately
informed of all warnings and precautions.
3. 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.
4. Never leave the treadmill unattended when plugged in. Remove the safety key and unplug
the unit from the outlet when not in use and before removing or replacing parts.
5. Never operate the treadmill if it has a damaged cord or plug, if it is not working properly, if it
has been dropped, damaged, or exposed to water. Never move the treadmill belt while the
power is turned off.
6. Do not pull the treadmill by the power supply cord or use cord as a handle. Keep cord away
from heated surfaces and open flames.
7. Fitness equipment must always be installed and used on a flat 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 treadmill while in use.
8. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage,
covered patio or near water.

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9. Do not operate the treadmill where aerosol products are used or where oxygen is being
administered.
10. Read, understand, and test the emergency stop procedure before using the treadmill. Do
not insert any objects into any openings.
11. Inspect and properly tighten all parts of the treadmill regularly.
12. Keep children and pets away from this equipment at all times while exercising.
13. Handicapped individuals should have medical approval and close supervision when using this
treadmill.
14. Do not place hands or feet under the treadmill. Always keep hands and legs off of the treadmill
when others are using it.
15. Never turn on treadmill while standing on tread-belt. Always hold the handrails while using the
treadmill. Always return the treadmill to the slowest speed to provide for safe dismount and low
speed restart.
16. To disconnect, turn all controls to the off position, then remove plug from outlet.
17. Do not attempt to raise, lower or move the treadmill until it is properly assembled. See assembly
on page 8 and to fold and move the treadmill on page 10. Care must be taken when lifting or
moving the equipment, so as not to injure your back. Always use proper lifting techniques. You
must use any attachments that are not recommended by the manufacturer.
18. Use the treadmill only for its intended use as described in this manual. Do not use any
attachments that are not recommended by the manufacturer.
19. User weight should not exceed 330lbs (150 kg).
20. Never allow more than one person on the treadmill at once.
21. 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
muscles.
22. 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.
23. Start your program slowly and very gradually increase your speed and distance.
24. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting clothing
that could become entangled with the moving parts of your treadmill. Do not walk or jog
barefoot, in stocking feet or loose-fitting shoes or slippers.
25. This treadmill is intended for in-home use only. Do not use the treadmill in any commercial,
rental or institutional setting.
26. This exercise equipment is not intended for use by persons with reduced physical, sensory or
mental capabilities, or lack of experience and knowledge.
27. Close supervision is necessary when this equipment is used by, on, or near children, invalids,
or disabled persons.
WARNING: Before beginning any exercise program consult your physician. This is
especially important for individuals over the age of 35 or persons with preexisting 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.
SAVE THESE INSTRUCTIONS - THINK SAFETY!

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IMPORTANT ELECTRICAL INSTRUCTIONS
WARNING!
●NEVER use a ground fault circuit interrupt (GFCI) wall outlet with this treadmill. 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. See Diagnosis Guide
●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.
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.
●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.
●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 or stray from walking in
the center of the belt; which may result in serious injury.
●NEVER mount or dismount the treadmill while the belt is moving. Our treadmills start with at a very
low speed and it is unnecessary to straddle the belt during start up. Simply standing on the belt
during slow acceleration is proper after you have learned to operate the unit.
●Always hold on to a handrail or hand bar while making control changes (incline, speed, etc.).
Do not use excessive pressure on console control keys. They are precision set to function properly
with little finger pressure. Pushing harder is not going to make the unit go faster or slower. If you feel
the buttons are not functioning properly with normal pressure, contact your dealer.

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ASSEMBLY 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.
Unpack the treadmill and locate the hardware pack.
Serial Number Decal
The decals shown have been placed on the treadmill. If a decal is missing or illegible, please call
our Customer Service Department, to order a free replacement decal (see ORDERING
REPLACEMENT PARTS at page 2.). Apply the decal in the location shown.
Note: The decal shown at the right is 50% of actual size.

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XT96 ASSEMBLY PACK CHECKLIST
HARDWARE STEP 2
HARDWARE STEP 3
HARDWARE STEP4 HARDWARE STEP5
ASSEMBLY TOOLS
#125. 5/16” x 3/4”
Button Head Socket Bolt
(4 pcs)
# 100. Ø8x1.5T
Flat Washer (8 pcs)
# 99. 5/16” x 1/2”
Hex Head Bolt (8 pcs)
#80.Ø 8 x1.5T_
Split Washer (4 pcs)
#125. 5/16” x 3/4”
Button Head Socket Bolt (4 pcs)
#126. M5 x 15L
Phillips Head Screws (6 pcs)
#90. 13mm Wrench
#102. Combination M5 Allen
Wrench & Phillips Head
Screwdriver
#103. M6 L Allen Wrench
#104. Lubricant (1pc)
#44. Safety Key (1pc)

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1
2
#99. 5/16” x1/2”
Hex Head Bolt (8 pcs)
#100. Ø8x1.5T
Flat Wash (8 pcs)
XT96 ASSEMBLY INSTRUCTIONS
MAIN BASE FRAME
1. Remove the treadmill from the carton and lay it on flat, level ground.
UPRIGHTS & CABLES Hardware Step 2
NOTE: This step may work better with a second person assisting.
1. Connect the Lower Computer Cable (55) and Middle Computer Cable
(54).
2. Insert Right and Left Uprights (4) and (5) into the Frame Base (2) and
use 13mm Wrench (90) to tighten the 8pcs Hex Head Bolts (99) and
8pcs Flat Washers (100).
Be very careful when assembling the uprights so as not to pinch the computer cables. This could
lead to a short circuit and may damage the electronics and is not covered under warranty.

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#80. Ø8x1.5T_
Split Washer (4 pcs)
#125. 5/16” x 3/4” Button
Head Socket Bolt (4 pcs)
3
CONSOLE Hardware Step 3
NOTE: This step may work better with a second person assisting.
1. Connect the Middle Computer Cable (54) and Upper Computer Cable
(53).
2. Connect the Upper Speed Adjustment Switch W/Cable (114) and
Speed/Hand Pulse cable (28).
3. Connect the Upper Incline Adjustment Switch W/Cable (115) and
Incline/Hand Pulse cable (29).
4. Install the Console Assembly (21) into right and left Uprights (4) and (5)
and secure with four Button Head Socket Bolts (125) with four Split
Washers (80) by using Combination M5 Allen Wrench & Phillips Head
Screwdriver (102).
Be very careful when assembling the console so as not to pinch the computer cables. This could
lead to a short circuit and may damage the electronics and is not covered under warranty.

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4
#125. 5/16” x 3/4” Button
Head Socket Bolt (4 pcs)
5
#126. M5 x 15mm
Phillips Head Screw (6 pcs)
SUPPORT Hardware Step 4
1. Install Handrail Support (9) between Left and Right Uprights (5)
and (4). Use the combination M5 Allen Wrench and Phillips
Head Screwdriver (102) to tighten four Button Head Socket
Bolts (125).
FINAL PROCESS Hardware Step 5
1. Install the left and right Frame Base Covers (41) and (42) on the
Frame Base and secure with 6 pcs Phillips Head Screws (126) by
using Combination M5 Allen Wrench & Phillips Head Screwdriver
(102).

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FOLDING INSTRUCTIONS
TO FOLD THE TREADMILL
Make certain the treadmill is at minimum
incline. Lift the treadmill running deck until
it is se- cured by the locking telescoping tube
assembly on the right side of the base.
You will hear it pop into place when secure.
TO UNFOLD THE TREADMILL
Apply slight forward pressure* on the
treadmill running deck with your left hand.
Pull out on the round knob 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.
CAUTION: Do not attempt to move the unit unless it is in the folded and locked position. Remove the
power cord from the front of the unit to avoid possible damage. Use both handrails to maneuver the
unit to the desired position.
TRANSPORTATION INSTRUCTIONS
The treadmill is equipped with four transport wheels that are engaged when the treadmill is folded.
After folding simply roll the treadmill away.

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OPERATION OF YOUR TREADMILL
■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 hood. Ensure that the Safety Key is installed, as the
treadmill will not operate without it.
When the power is turned on, the console will show the current
software version, the total running mileage, hours. The treadmill will
then enter idle mode, which is the starting point for operation.
Large LCD
with feedback
and scrolling
message center
Convenient water
bottle holder and
cargo compartment
for phone or MP3 player
Integrated
Speakers for
MP3 player
Audio Input
Jack for
customized
listening
Turbo Fan to
keep you cool

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CONSOLE OPERATION
START OPERATION
1. Attach the Safety key to enable the display (if not already on).
2. Press the START key to begin belt movement. Adjust to the desired speed using the SPEED ▲/▼keys (console or
handgrip). You may also use the SPEED keys 1,2,4,6,8,10 to adjust the speed.
3. To slow tread-belt press and hold the SPEED ▼key (console or handgrip) to the desired speed. You may also press
the SPEED keys 1,2,4,6,8,10.
4. To stop the tread-belt press the STOP key or pull away Safety key.
PAUSE/STOP/RESET FEATURE
1. When the treadmill is running the pause feature may be utilized by pressing the STOP key once. This will slowly
decelerate the tread-belt to a stop. The incline will go to zero percent. The Time, Distance and Calorie readings will
hold while the unit is in the pause mode. After five minutes, the display will reset and return to the start up
screen.
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 key is pressed once. If the STOP key is pressed a second time the program
will end. If the STOP key is pressed a third time, the console will reset.
INCLINE FEATURE
•Incline may be adjusted any time after belt movement.
•Press the INCLINE ▲/▼keys to achieve desired level of effort. Six access key of 2, 4, 6,8,10 and 12 are also
available to adjust the incline percent. The incline range is from 0 to 12 levels.
•The display will indicate incline position as adjustments are made.
PULSE GRIP FEATURE
The Pulse (Heart Rate) readout will display your current heart rate in beats per minute during the workout. You must
use both stainless-steel sensors on the side hand rails to display your pulse. Pulse value displays anytime the upper
display is receiving a Pulse signal.
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.
TO TURN TREADMILL OFF
1. Remove tether cord.
2. Turn off the main switch on the front of the treadmill, below the motor cover.
TO TURN OFF AUDIBLE BEEP
1. If you want to turn off the audible beep sound that occurs when you press keys, etc., follow the instructions in
Engineering Mode.

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PROGRAMMABLE FEATURES
The Treadmill has a total of 24 pre-set programs. Fourteen of them (P1-P14) have only speed changes with
no incline changes, while the last 10 (P15-24) have speed and incline changes programmed.
TO SELECT AND START A PRESET PROGRAM
1. Press the Program key to choose desired program (P1, P2, …..P24). Press the Clear/Set key to set the
workout time. Press Start to begin your workout.
2. To set custom targets for your workout (Time, Calories or Distance) press the Clear/Set key while in the
idle mode. Each time you press Clear/Set, a different target will start blinking. If the Calories target is
blinking, you can use the Speed Up and Down keys to set a Calorie target. Pressing Start will begin your
workout and now the Calories will count down to zero from your selected target of how many calories
you wanted to burn during the workout. This feature only works in the start mode and not in preset
programs.
HEART RATE CONTROL PROGRAM
1. Choose HRC program and then press CLEAR/SET
2. Use FAST/SLOW keys to set Target Heart Rate value then press CLEAR/SET
3. Use FAST/SLOW keys to set workout Time and then press START to begin workout.

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PROGRAM CHART FOR SPEED AND INCLINE

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How to wear your wireless chest strap transmitter:
1.Attach the transmitter to the elastic strap using the locking parts.
2.Adjust the strap as tightly as possible as long as the strap isnot too tight to remain comfortable.
3.Position the transmitter with the logo centered in the middle of your
body facing away from your chest (some people must position the
transmitter slightly left of center). Attach the nal end of the elastic
strap by inserting the round end and, using the locking parts, secure
the transmitter and strap around your chest.
4.Position the transmitter immediately below the pectoral muscles.
5.Sweat isthe best conductor to measure very minute heart beat
electrical signals. However, plain water can also be used to pre-wet the
electrodes (2 ribbed oval areas on the reverse side of the belt and both
sides of the transmitter). It’s also recommended that you wear the transmitter strap a few minutes
before your work out. Some users, because of body chemistry, have a more di cult time in achieving
a strong, steady signal at the beginning. After “warming up”, this problem lessens. As noted,
wearing clothing over the transmitter/strap doesn’t affect performance.
6.Your workout must be within range - distance between transmitter/receiver –to achieve a strong
steady signal. The length of range may vary somewhat but generally stay close enough to the
console to maintain good, strong, reliable readings. Wearing the transmitter immediately against
bare skin assures you of proper operation. If you wish, you may wear the transmitter over a shirt. To
do so, moisten the areas of the shirt that the electrodes will rest upon.
Note: The transmitter is automatically activated when it detects activity from the user’s heart. Additionally, it
automatically deactivates when it does not receive any activity. Although the transmitter is water resistant, moisture can
have the effect of creating false signals, so you should take precautions to completely dry the transmitter after use to
prolong battery life (estimated transmitter battery life is2500 hours). The replacement battery is Panasonic CR2032.
ERRATIC OPERATION
Caution! Do not use this treadmill for Heart Rate Control unless a steady, solid Actual Heart Rate
value is being displayed. High, wild, random numbers being displayed indicate a problem.
Areas to look for interference which may cause erratic heart rate:
1. Microwave ovens, TV’s, small appliances, etc.
2. Fluorescent lights.
3. Some household security systems.
4. Perimeter fence for a pet.
5. Some people have problems with the transmitter picking up a signal from their skin. If you have
Problems try wearing the transmitter upside down. Normally the transmitter will be oriented so
the logo is right side up.
6. The antenna that picks up your heart rate is very sensitive. If there is an outside noise source,
turning the whole machine 90 degrees may de-tune the interference.
7. Another Individual wearing a transmitter within 3’ of your machine’s console.
If you continue to experience problems, contact your dealer.

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HEART RATE
The heart rate grips are located on the left and right handlebars that are positioned parallel to the walking
deck. You can periodically grasp both of these (palms over the steel sensors) until you see your current
heart rate. This readout is for reference only and should not be used medically in any way. It is not
recommended to use the heart rate grips if the treadmill belt is moving faster than 4 mph. This may cause
you to lose your balance.
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 low and exercise is much more enjoyable by maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your Maximum Heart
Rate. This can be accomplished by using the following formula: 220 minus your age. This will give you the
Maximum Heart rate (MHR) for someone of your age. To determine the effective heart rate range for specific
goals you simply calculate a percentage 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
cardiovascular 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 0.6 = 108 beats per minute
(60% of maximum)
180 X 0.8 = 144 beats per minute
(80% of maximum)
So, for a 40-year-old the training zone would be 108 to 144
beats per minute.
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 Maximum Heart Rate 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 Maximum Heart Rate on a
schedule approved by your physician. Consult your physician before participating in any exercise program.
With all Heart Rate Control programs treadmill you may use the heart rate monitor feature without using the
Heart Rate. This function can be used during manual mode or during any of the eleven different programs.
CAUTION!
The target value is a suggestion only for normal, healthy individuals. Do not exceed your limits! You may not
be able to obtain your chosen target. If in question, enter a higher age value that will set a lower target goal.

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RATE OF PERCEIVED EXERTION
Heart rate is important but listening to your body also has a lot of advantages. There are more variables
involved in how hard you should workout than just heart rate. Your stress level, physical health, emotional
health, temperature, humidity, the time of day, the last time you ate and what you ate, all contribute to the
intensity at which you should workout. If you listen to your body, it will tell you all of these things.
The rate of perceived exertion (RPE), also 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 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.

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GENERAL MAINTENANCE
WARNING: Always unplug your treadmill prior to cleaning in order to avoid electrical hazard or shock.
BELT & DECK
Your treadmill uses a very high-efficient low-friction deck. Performance is maximized when the deck is
kept as clean as possible. Use a soft, damp cloth, or paper towel to wipe the edge of the belt and the area
between the belt edge and the frame. Also reach as far as practical directly under the belt edge. This
should be done once a month to extend belt and deck life. A mild soap and water solution along with a
nylon scrub brush will clean the top of the textured belt. Allow to dry before using.
BELT DUST
This occurs during normal break-in or until the belt stabilizes. Sometimes the black dust from the belt will
appear on the floor behind the treadmill, this is normal.
GENERAL CLEANING
Dirt, dust, and pet hair can block air inlets and accumulate on the running belt. Please vacuum underneath
your treadmill on a monthly basis to prevent excess build-up of dirt that can get sucked up and get into
the inner workings under the motor cover. Once a year, you should remove the black motor hood and
vacuum out dirt that may accumulate. UNPLUG POWER CORD BEFORE THIS TASK.
There is a maintenance schedule/chart included under the Table of Contents for convenient record
keeping.