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Bowflex® TreadClimber® Assembly and Owner’s Manual
DETERMINING YOUR FITNESS LEVEL
These two quick tests should help you determine at what level you should start training:
TEST 1
1. Start a TreadClimber® workout (belts and treadles engaged) at 0.5 MPH (0.8 KPH), using the easiest Workout
Level Setting for your weight (see the Workout Level Settings section in this manual), and gradually increase
your speed for the next 30 seconds until you reach 2 MPH (3.2 KPH). If 2 MPH (3.2 KPH) is beyond your
personal maximum exertion level, that’s okay. Simply return to a speed that is comfortable for you.
2. Continue for another 15 seconds at that speed, then step off the treadles onto the Side Foot Support Platforms
and press START/STOP to stop the belts.
3. Once the belts have stopped, breathe in and out slowly a few times, and then review your level of exertion
based on the scale below:
RATE OF PERCEIVED EXERTION SCALE
1. SLUGGISH – HEART RATE NOT RAISED
2. COMFORTABLE – STROLLING RATHER THAN EXERCISING
3. ALERT AND MOVING – NOT EXERTING YOURSELF
4. HEART RATE UP – FEEL ACTIVATED
5. MODERATE EXERCISE – FEEL AEROBIC AND WARMED UP
6. INVIGORATED AND HEALTHY BUT COULD TIRE OUT SOON
7. BREATHING HEAVIER – PUSHING YOURSELF
8. PANTING HARD – FEELING MUSCLE BURN
9. SHARP INCREASE IN EXERTION – ALMOST AT MAXIMUM EFFORT
10. MAXIMUM EFFORT – COULD COLLAPSE IF PACE CONTINUED
Based on the above scale:
• Beginner Level perceives exertion at 8, 9 or 10
• Intermediate Level perceives their exertion at 4, 5, 6 or 7
• Advanced Level perceives exertion at 1, 2 or 3
TEST 2
1. Change over to Treadmill mode and begin a workout at 0.5 MPH (0.8 KPH), gradually increasing your speed
for the next 30 seconds, raising speed until you reach 2 MPH (3.2KPH) or until you feel that you are at your
personal maximum exertion.
2. Continue for another 15 seconds at that speed, then step off the treadles onto the Side Foot Support Platforms
and press START/STOP to stop the belts.
3. Once the belts have stopped, breathe in and out slowly a few times, and then review your level of exertion
based on the Perceived Exertion Scale on the prior page.