Xterra TR6.3 User manual

TR6.3 TREADMILL
OWNER’S MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW TREADMILL

Table Of Contents
1
2
3
4
7
12
16
17
20
25
ATTENTION
THIS TREADMILL IS INTENDED FOR RESIDENTIAL USE ONLY AND IS WARRANTED
FOR THE APPLICATION. ANY OTHER APPLICATION VOIDS THIS WARRANTY IN ITS
ENTIRETY.
Product Registration
Important Safety Instructions
Important Electrical Instructions
Important Operation Instructions
TR6.3 Assembly Instructions
Operation of Your Console
Programmable Features
Heart Rate
General Maintenance
Manufacturer’s Limited Warranty
Vacuum Under
Motor Cover &
Check Wiring
(Every Other
Month)
Clean & Inspect Deck
for Lubrication
(Every Other Month)
Lubricate Deck
(Every 90 hours
or sooner if dry)
Inspect Belt Tracking
(Monthly) Adjust if
necessary
Date
Preventative Maintenance Chart

TR6.3 Treadmill
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tness.com/warrantyreg.html
to register online.
Thank you for your purchase of this quality treadmill from XTERRA Fitness. Your new
treadmill has been manufactured by one of the leading tness manufacturers in the world
and is backed by one of the most comprehensive warranties available. 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
recumbent treadmill.
Yours in Health,
XTERRA Fitness
Congratulations On Your New Treadmill and Welcome to the XTERRA Fitness Family!
Name of Dealer
Telephone Number of Dealer
Purchase Date
Product Registration
TR63_20120806

2
TR6.3 Treadmill
WARNING - To reduce the risk of burns, re, electric shock, or injury to persons, install the treadmill on a at
level surface with access to a 120-volt, 15-amp grounded outlet.
DO NOT USE AN EXTENSION CORD UNLESS IT IS 14AWG OR BETTER, WITH ONLY ONE OUTLET ON
THE END. The treadmill should be the only appliance in the circuit in which it is connected. DO NOT ATTEMPT
TO DISABLE THE GROUNDED PLUG BY USING IMPROPER ADAPTERS, OR IN ANY WAY MODIFY THE
CORD SET. A serious shock or re hazard may result along with computer malfunctions.
• To disconnect, turn all controls to the off position, remove tether cord, 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.
• Do not block the rear of the equipment. Provide a minimum of 3 1/2 feet clearance between the rear of the
equipment and any xed object.
• Keep hands away from all moving parts.
• Use handrails provided; they are for your safety.
• 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
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.

TR6.3 Treadmill
3
Important Electrical Information
WARNING!
NEVER use a ground fault circuit interrupt (GFCI) wall outlet with this treadmill. As with any appliance with a
large motor, the GFCI will trip often. Route the power cord away from any moving part of the treadmill including
the elevation mechanism and transport wheels.
NEVER remove any cover without rst 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, page 27.
NEVER expose this treadmill to rain or moisture. This product is NOT designed for use outdoors, near a pool or
spa, or in any other high humidity environment. The temperature specication is 40 degrees celcius, and
humidity is 95%, non-condensing (no water drops forming on surfaces).
Circuit breakers: Some circuit breakers used in homes are not rated for high inrush currents that can occur
when a treadmill is rst turned on or even during normal use. If your treadmill is tripping the house circuit breaker
(even though it is the proper current rating) but the circuit breaker on the treadmill itself does not trip, you will
need to replace the home breaker with a high inrush type. This is not a warranty defect. This is a condition we as
a manufacture have no ability to control. This part is available through most electrical supply stores. Examples:
Grainger part # 1D237, or available online at www.squared.com part # QO120HM.
Grounding Instructions
This product must be grounded. If the treadmill’s electrical system 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 qualied 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 t the outlet; have a proper outlet
installed by a qualied 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, (shown below) can be installed by a qualied electrician. The
green colored rigid ear-lug, or the like, extending from the adapter, must be connected to a permanent ground
such as a properly grounded outlet box cover. Whenever the adapter is used, it must be held in place by a metal
screw.

4
TR6.3 Treadmill
Important Operation Instructions
• NEVER operate this treadmill without reading and completely understanding the results of any
operational change you request from the computer.
• Understand that changes in speed and incline do not occur immediately. Set your desired speed 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. XTERRA Fitness 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.).
A safety tether cord is provided with this unit. It is a simple magnetic design that should be used at all times. It
is for your safety should you fall or move too far back on the tread-belt. Pulling this safety tether cord will stop
tread-belt movement.
To Use:
1. Place the magnet into position on the round portion of the console control head. Your treadmill will not start
and operate without this. Removing the magnet also secures the treadmill from unauthorized use.
2. Fasten the plastic clip onto your clothing securely to assure good holding power. Note: The magnet has
strong enough power to minimize accidental, unexpected stopping. The clip should be attached
securely to make certain it does not come off. Be familiar with its function and limitations. The
treadmill will stop, depending on speed, with a one to two step coast anytime the magnet is pulled
off the console.
Safety Tether Cord
Remove tether cord after use to prevent unauthorized treadmill operation.
CAUTION!! Please be careful when unpacking the carton.

TR6.3 Treadmill
5
#94. 5/16”
Curved Washer
(2 pcs)
#93. 5/16” x 15mm
Button Head Socket
Bolt (8 pcs)
TR6.3 Assembly Pack Checklist
Hardware Steps 3
Hardware Steps 6
#90. 3/8” x 3/4”
Button Head Socket Bolt
(4 pcs)
#82. 3/8”
Split Washer
(4 pcs)
#94. 5/16”
Curved Washer
(2 pcs)
#93. 5/16” x 15mm
Button Head Socket
Bolt (6 pcs)
Hardware Steps 5
Hardware Steps 7
#95. M5 x 10mm
Phillips Head Screw
(2 pcs)
#88. 5 x 16mm
Tapping Screw
(4 pcs)
#132. M5
Speed Nut Clips
(4 pcs)

6
TR6.3 Treadmill
#97. M6 L Allen Wrench
Assembly Tools
#58. Lubricant #96. Combination M5 Allen
Wrench & Phillips Head
Screw Driver

TR6.3 Treadmill
7
1. Remove all the parts from the carton and lay the Main Base Frame on a
at level surface.
TR6.3 Assembly Instructions
Main Base Frame
1
Covers & Cables
2
1. Slide the plastic covers (R-42 & L-43) over the Left and Right Console
Mast Upright Tube.
2. Connect the Upper Cable (38) to the Lower Cable (36).
39
38
42
43
4
5

8
TR6.3 Treadmill
Upright Tubes
3
1. Attach and center a Speed Nut Clip (132) over the open hole of base
frame.
2. Slide the Right Console Mast Tube (4) into the Base Frame. Gently pull
up the Computer Cable that exits the top of the tube as you slide it in to
prevent pinching the cable. If the cable is pinched and partially severed,
the treadmill’s electrical system won’t function properly. Repeat the
process on the left side (you don’t have to worry about a cable on this
side).
3. Partially tighten all six Button Head Bolts (93) that are inserted from the
sides, and two Curved Washers (94) and two Button Head Bolts (93)
from the front with the Combination Allen Head Wrench & Phillips Head
Screw driver (96). Don’t fully tighten these until the Console is attached.
94
93
93
94
93 93
5
4
132
132
132
132
Hardware Step 3
#93. 5/16” x 15mm
Button Head Socket
Bolt (8 pcs)
#94. 5/16”
Curved Washer (2 pcs)
#132. M5
Speed Nut Clips
(4 pcs)
Handlebars
4
1. Attach the right and left Handlebars to the Console Mast Uprights with
four Button Head Bolts (93) from the inside and two Curved Washers
(94) and two Button Head Bolts (93) from the top. Tighten using the
Combination Allen Wrench & Phillips Head Screw Driver (96).
93
93
93
94
93
94
Hardware Step 4
#93. 5/16” x 15mm
Button Head Socket
Bolt (6 pcs)
#94. 5/16”
Curved Washer (2 pcs)

TR6.3 Treadmill
9
Console Assembly
6Hardware Step 6
#82. 3/8”
Split Washer (4 pcs)
#90. 3/8” x 3/4”
Button Head Socket
Bolt (4 pcs)
1. To attach the console, Insert four Washers (82) and four Button Head
Socket Bolts (90) underneath the console. Tighten using the
Combination Allen Wrench & Phillips Head Screw Driver (96).
148
90
148
90
Cables
5
1. This step is easier if you have someone else helping to hold the Console
while you connect the wires. Connect the Computer Cable (38) to the
Mating Connector (37) of the Console & Cable (112-2) to Mating Cable
(122-1) on the right side.
2. Connect the Cable (128-2) to Mating Cable (128-1).
38
37
127
128
54
53

10
TR6.3 Treadmill
Covers
7Hardware Step 7
#88. 5 x 16mm
Tapping Screw
(4 pcs)
#95. M5 x 10mm
Phillips Head Screw
(2 pcs)
1. Go back and fully tighten the six Button Head Bolts that connect the Left
and Right Console Mast Tubes to the Base Frame using the
Combination Allen Wrench & Phillips Head Screwdriver (96).
2. Attach the Console Mast Covers to the Console Mast Upright Tubes
(42 & 43) with four Screws (88) & two Screws (95). Tighten using the
Combination Allen Wrench & Phillips Head Screw Driver (96).
95
88
88
95
88
88
43
42

TR6.3 Treadmill
11
The treadmill is equipped with four transport wheels that are engaged when the treadmill is
folded. After folding simply roll the treadmill away.
Do not attempt to move the unit unless it is in the folded and locked position. Be sure the
power cord is secured to avoid possible damage. Use both handrails to maneuver the unit to
the desired position.
Transportation Instructions
TO FOLD THE TREADMILL
Make certain the treadmill is at minimum incline. Lift the
treadmill running deck until it is secured by the locking
telescoping tube assembly in center back of base.
TO UNFOLD THE TREADMILL
Apply slight forward pressure* on the treadmill
running deck with one hand. Pull down on the
unlocking lever and slowly lower the running deck to the
oor. The deck will lower unassisted when it reaches
about waist high.
*At the rear roller area to relieve pressure on the
locking system.
Folding Instructions

12
TR6.3 Treadmill
Operation of Your Console
TR6.3 Console
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, a message will scroll across the dot matrix showing the current
software version. Then the Time and Distance windows will display odometer readings for a
short time, Time window will show how many hours the treadmill has been in use and the
Distance window will show how many miles (or kilometers if the treadmill is set to metric
readings) the treadmill has gone. The treadmill will then enter idle mode, which is the starting
point for operation.
Getting Started

TR6.3 Treadmill
13
1. When the treadmill is running the pause feature may be utilized by pressing the red Stop
key once. This will slowly decelerate the tread-belt to a stop. The incline will go to zero
percent. The Time, Distance and Calorie readings will hold while the unit is in the pause
mode. After 5 minutes the display will reset and return to the start up screen.
2. To resume your exercise, when in Pause mode, press the Start key. The speed and incline
will return to their previous settings.
• Pause is executed when the Stop button is pressed once. If the Stop key is pressed
a second time, the program will end and a workout summary will be displayed. If the
Stop button is pressed a third time, the console will return to the idle mode (start up)
screen. If the Stop button is held down for more than 3 seconds the console will reset.
Pause/Stop/Reset Feature
• Incline may be adjusted anytime after belt movement.
• Press and hold the Adjust 5/6 keys on the left side (console or handgrip) to achieve
desired level of effort. You may also choose a more rapid increase / decrease by selecting
desired key, 2 through 10, on left hand s ide of console (incline).
• The display will indicate incline position as adjustments are made.
Incline Feature
Twenty rows of dots (8 high) indicate each segment of a workout. The dots are only to show
an approximate level (speed/incline) of effort. They do not necessarily indicate a specic
value - only an approximate percent to compare levels of intensity. In operation the Speed /
Incline dot matrix window will build a prole “picture” as values are changed during a workout.
When the Speed indicator - which is above dot matrix - is lit the Dot matrix displays the Speed
prole and when the Incline indicator is lit the Dot Matrix displays the Incline prole.
You may change the Dot Matrix prole view that you desire by pressing the DISPLAY button.
After scrolling through the three proles which include incline, speed and incline + speed
prole, by pressing the DISPLAY button, the Dot matrix will automatically scroll through the
three displays showing each one for ve seconds.
Dot Matrix Center Display (Program Operation)
1. Attach the Safety key to enable the display (if not already on).
2. Press the Start key to begin belt movement. Then adjust to the desired speed using the
5/6 keys (console or handgrip). You may also use the rapid speed keys 2 through 10 to
adjust the speed.
3. To slow tread-belt press and hold the 6 key (console or handgrip) to the desired speed.
You may also press the rapid speed adjust keys, 2 through 10.
4. To stop the tread-belt press Stop key or pull away Safety key.
Quick-Start Operation

14
TR6.3 Treadmill
The 1/4-mile track will be displayed around the dot matrix window. The ashing dot indicates
your progress. Once the 1/4-mile is complete this feature will begin again. The number of
completed laps is displayed in the Laps window.
1/4 Mile Track
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 front cross bar to
display your pulse. Pulse value displays anytime the upper display is receiving a Pulse signal.
Pulse Grip Feature
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.
Calorie Display
1. Display will automatically turn off (go to sleep) after 30 minutes (no key operations). The
treadmill will draw very little current in sleep mode (about as much as your television when
it is turned off).
2. Remove tether cord.
3. Turn of the main switch on the front of the treadmill, below the motor cover.
To Turn Treadmill Off
Attention
Your new console comes congured in an in-store ‘Display Mode’ of operation, where the
console will remain powered on unless the main power switch is turned off. To exit the display
mode, for normal operation, press and hold the Stop, Enter and Display keys for 5 seconds;
the display will show: Display mode - On. Use the Incline 5/6key or the Speed 5/6key to
change the setting to Off then press Enter.

TR6.3 Treadmill
15
Ascent - Work Ascent - Incline
Glute Blast - Work Glute Blast - Incline
Adventure - Work Adventure - Incline
Xtreme - Work Xtreme - Incline
Interval - Work Interval - Incline
Preset Program Proles

16
TR6.3 Treadmill
Programmable Features
The TR6.3 Treadmill has ve factory preset programs, two user dened programs and one
manual program.
To Select and Start a Preset Program
1. Press the desired Program key to select desired program. Press Enter to select the
program. The display will prompt you through the programming or you can just press Start
to begin the program with default values.
2. If Enter was pressed, the Message window will display with the default Time value of 20
minutes. You may use any of the 5/6 keys to adjust the time. After adjusting, or to accept
the default value, press Enter. (Note: You may press Start at any time during the
programming to start the program.)
3. The Message window will now be displaying a value, which is your Body Weight.
Entering the correct body weight will affect the calorie count. Use the 5/6 keys to adjust
then press Enter.
A note about the Calorie display: No exercise machine can give you an exact calorie
countbecause there are too many factors which determine exact calorie burn for a
particular person. Even if someone is the exact same body weight, age and height, their
calorie burn may be very different than yours. The Calorie display is to be used as a
reference only to monitor improvement from workout to workout.
4. The Message window will display the preset top speed of the selected program. Use
the5/6 keys to adjust then press Enter. Each program has various speed changes
throughout; this allows you to limit the highest speed the program can reach.
5. Press Start to begin your workout.
1. Select User 1 or User 2 via the Program key then press Enter. Note that the dot matrix
display portion will have a single row of dots at the bottom (Unless there is a previously
stored program).
2. Now the Time window is ashing. Use the keys to adjust up from 10 minutes (if desired).
Press Enter key. This is a must to continue even if time is not adjusted.
3. The Calorie window will now be blinking a bodyweight value. Enter your bodyweight and
press Enter.
4. The Calorie window will now be blinking an Age value. Adjust the age and press Enter.
5. The rst column (segment) will now be blinking. Using the 5/6 to adjust the speed level
to your desired effort for the rst segment then press Enter. The second column will now
be blinking. Repeat the above process until all segments have been programmed. The
rst column will be blinking again. This is for the incline programming. Repeat the above
process to program all segments for incline.
6. Press the Start button to begin the workout and also save the program to memory
User Programs

TR6.3 Treadmill
17
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 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.
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.
With all XTERRA Fitness Heart Rate programs treadmills you may use the heart rate monitor feature without us-
ing Heart Rate. This function can be used during manual mode or during any of the eleven different programs.
Heart Rate
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.

18
TR6.3 Treadmill
Heart rate is important but listening to your body also has a lot of advantages. There are more
variables involved in how hard you should workout than just heart rate. Your stress level,
physical health, emotional health, temperature, humidity, the time of day, the last time you ate
and what you ate, all contribute to the intensity at which you should workout. If you listen to
your body, it will tell you all of these things.
The rate of perceived exertion (RPE), also know as the Borg scale, was developed by
Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20
depending upon how you feel or the perception of your effort.
The scale is as follows:
Rating Perception of Effort
6 Minimal
7 Very,very light
8 Very,very light +
9 Very light
10 Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18 Very hard +
19 Very,very hard
20 Maximal
You can get an approximate heart rate level for each rating by simply adding a zero to each
rating. For example a rating of 12 will result in an approximate heart rate of 120 beats per
minute. Your RPE will vary depending up the factors discussed earlier. That is the major
benet 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.
Rate of Perceived Exertion