bowflex treadclimber tc1000 manual

bowflex treadclimber tc1000 manual

Owner’s ManualCONGRATULATIONS on your commitment to Please take your time to read through the entireHydraulic Resistance Cylinders Transport Handles. Throughout this manual, all references to the left or right side, and to the front or. Page 6 Important Safety PrecautionsPage 8 Emergency Stop ProceduresPage 9 Care of your TreadClimber Exercise Machine. Page 10 Care of your TreadClimber Exercise Machine. Walking Belt and Deck LubricationTo determine the number of. Page 12 Assembly Guide. Before You Assemble. Basic Assembly Principals Machine MatQty: 1 Qty: 1Qty: 6 Qty: 2 Qty: 16. Descr:. Page 17 Assembly Guide. Assembly Instructions. Step 1: PLACING TREADLES ON BASE. Locate the following for this step:Step 2: CONNECTING SPEED PICKUP WIRELocate the following for this step: wire from base. PARTS:. Page 19 Assembly Guide. Step 4: INSTALLING DRIVE BELT. Locate the following for this step:Step 6: INSTALLING THE UPRIGHTS. Locate the following for this step:PARTS: Figure 8-1PARTS: Figure 9-1. Step 10: ATTACHING THE HYDRAULICStep 12: MOUNTING THE FRAME COVERS. Locate the following for this step:Step 14: MOUNTING THE DRIVE COVERS. Locate the following for this step:Locate the following for this step. PARTS: Treadle decal. Page 27 Assembly Guide. Step 19: CALIBRATION PROCESS (TC3000 and TC5000 only)Page 28 Assembly GuidePage 31 Warranty. What Does This Warranty Cover? Page 32 Warranty. Warranty Does Not CoverNautilus,. Page 35 Getting Started. Before You StartPage 37 Getting StartedTC5000 Features. TC5000 Displays. Page 40 Getting Started. Remote Heart Module (TC5000 Only). The Remote Heart Module and Heart Rate Transmitter are features on the. TC5000. Page 41 Getting Started. Information About Heart Rate Calculations. Your maximum heart rate generally declines with age from about 220 Beats Per. Page 42 Getting Started. TC3000 FeaturesPage 43 Getting Started. Setting English or Metric Measurement Units (TC3000 and TC5000). You can configure the TC5000 and TC3000 Consoles to.

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Page 44 Getting Started. Walking Belt Adjustment. If either of the walking belts seem to be tracking excessively to one side or. Page 45 Workout Instructions. Determining Your Fitness Level. Endurance is an important way to determine your fitness level. Before you begin exercising. Page 46 Workout Instructions. Test 2. Page 47 Workout Instructions. Treadmill Workout. Treadles. Page 48 Workout Instructions. Starting a Treadmill Workout (TC3000 and TC5000). Page 49 Workout Instructions. Stair-Stepper Workout. Starting a Stair-Stepper Workout (TC3000 and TC5000). Page 50 Workout InstructionsStarting belt speed is 0.7 MPH (1.1 KPH).Page 53 Workout InstructionsPage 55 Body Leanness ProgramEating Guidelines Super-hydration aids fat loss in a number of ways.Page 57 Body Leanness Program. Page 58 Body Leanness ProgramPage 59 Body Leanness Program. Shopping List. Quantities for listed items will depend on your VegetablesPage 61 Body Leanness ProgramPage 65 Parts. Ordering Replacement PartsPage 66 PartsIf you need assistance, please have both the serial For technical assistance and a list of distributors. Page 69 Customer Service. The dimensions and general specifications for the Bowflex follows: Physical Dimensions Length. Turn off power, unplug cord from wall outlet, line up the treadles, and then lock or release the treadle locking lever. 12. N ever adjust the Hydraulic Cylinder Workout Settings while belts are in motion. To do so could result in injury. Before children are allowed to use the equipment, their mental and physical development should be taken into account through consultation with their doctor, who must approve any exercise program before a child attempts it. Keep all cords away from heated surfaces. And it gives your workout area a clean, finished look. Select Your Workout area Select where you are going to put your Bowflex TreadClimber exercise machine carefully.Speed pickup wire from left rear roller casting.

NOTE: Locking lever must be all the way to the top of the front plate. If not fully engaged the treadles may unlock during workout.Firmly connect the electrical cable at the bottom of the right upright support to the cable on the right side of the base upright bracket (see Figure 8-3).Tightening in this order will result in a tighter fit.Inspect all attachments you have made thus far and tighten all bolts securely before proceeding to Step 12.Return Authorization will be granted if: a. You purchased your Bowflex Nautilus, Inc.; and b. You are calling within 30 days of the delivery date of your merchandise. Always include an explanation of the problem with service shipments. Your answers are important to us.What We Will Do During your Warranty Coverage Period, Nautilus, Inc.Adjusting Workout Level Settings If you wish to change your Workout Level Settings during a workout, you must get off the machine before changing the settings. NOTE: As with all exercises and fitness regimens, always use your best judgment when increasing intensity or endurance.This assures that each belt travels at the same speed. Further, the treadles are interconnected, which provides a balanced relationship between the left and right sides during the workout to give the most cushioned effect to your joints. While you may use your TreadClimber. NOTE: If you are new to the Bowflex workout at a slower speed, gradually increasing belt speed as your endurance and fitness levels increase. Try a more gradual drinking of the cold water. You may have been consuming it too quickly.You should realize by now the benefits of consuming plenty of water each day. Make your water bottle a permanent part of your lifestyle.TC1000 Console Assembly (not illustrated) Electronics Tether Housing Assembly Upright Junction Covers. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683.

TreadClimber, Bowflex, and the Bowflex Logo are either registered trademarks or trademarks of Nautilus, Inc. All marks not listed above are either registered trademarks or trademarks of their respective companies. We have 3 Bowflex TreadClimber TC1000 manuals available for free PDF download: Assembly And Owner's Manual, Assembly Manual, Service Manual. Offers not available with any other offers and are subject to availability and may change at any time. Prices are subject to change. Shipping discount applies to standard shipping option only. Offers are valid once to a customer and excludes previously placed orders. Offers are not valid at retail stores or outlets. Offers valid for a limited time only.Offers not available with any other offers and are subject to availability and may change at any time. Offers valid for a limited time only.Please turn it on so that you can experience the full capabilities of this site. For example, the power cord is plugged into the incoming power plug at the back of the base. READ ALL INSTRUCTIONS BEFORE USING THE MACHINE 7!2.). Page 7 Important Safety Precautions 10. Keep your hands on the support handlebars and stand as close to the front of the machine as is comfortable in order to remain in balance on the treadles. 11. Never convert from or into treadmill mode while the belts are in motion or the machine is powered up. Turn off power, unplug cord from wall outlet, line up the treadles, and then lock or release the treadle locking lever. 12. Never adjust the Hydraulic Cylinder Workout Settings while belts are in motion. Always ATTACH the safety key clip to your clothing during your workout. It is the sole responsibility of the owner to ensure that regular maintenance is performed. Speed pickup wire from base. Speed pickup wire from left rear roller casting. Page 27 Assembly Guide Step 19: CALIBRATION PROCESS (TC3000 and TC5000 only) 7!2.).

' Failure to calibrate your machine prior to use could result in machine failure and could cause injury. Page 28 Assembly Guide 19-7 R elease the POWER and SLOWER buttons. This will start the calibration procedure. 19-9 D uring the calibration procedure, the belts will start and stop and the displays will show various numbers that relate to calibration—DO NOT INTERRUPT CALIBRATION. 19-10 W hen calibration has completed “CAL” “PASS” will show in the TIME display. Your satisfaction is guaranteed. Page 31 Warranty What Does This Warranty Cover. This warranty is extended only to the original purchaser and is not transferable or applicable to any other person. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Unauthorized tampering with or opening the unit will void the warranty. Note: I f you are working out in treadmill mode, you must lock the treadles by following the locking procedure in the Locking the Treadles section in this manual. 3. Page 36 Getting Started 8. Begin your workout using the appropriate instructions for your selected workout mode. If your Workout Level or weight changes, you must remember to change your settings on the console to insure accurate calorie burn calculation. Select Your Workout Level Consult Your Physician Before Starting Any Exercise Program. Failure to do so could result in injury. Workout Level Settings are dials located at the top of the Hydraulic Cylinders. Use the dial to line up your desired level with the white arrow. Page 38 Getting Started 7!2.).' When not in use, always lock the treadles and remove the Safety Key for safe storage. Note: A Heart Rate Strap with a non-replaceable battery is included. Page 41 Getting Started Information About Heart Rate Calculations Your maximum heart rate generally declines with age from about 220 Beats Per Minute (BPM) in childhood to about 160 BPM at age 60.

This fall in heart rate is fairly linear, decreasing by approximately one BPM per year. There is no strong evidence to suggest that training influences the decline in maximum heart rate. It should be remembered that individuals of the same age might have quite different maximum heart rates. Standing in front of the unit you will see adjustment bolts on each end of each front roller. Page 45 Workout Instructions Determining Your Fitness Level Endurance is an important way to determine your fitness level. This assures that each belt travels at the same speed. Further, the treadles are interconnected, which provides a balanced relationship between the left and right sides during the workout to give the most cushioned effect to your joints. Page 48 Workout Instructions Starting a Treadmill Workout (TC3000 and TC5000) 1. Make sure you have locked the treadles, following the guidelines in the Locking the Treadles section in this manual. 2. Push POWER to turn on the Console. Page 51 Workout Instructions 6. Press FASTER to start the belts. Starting belt speed is 0.7 MPH (1.1 KPH). Note: Belts may take two to three seconds to start. 7. Once the belts have started, you may step onto the treadles at any time. Page 54 Fast Fat Loss Now. Introduction control the number and quality of calories you consume and drink plenty of ice-cold water. Page 56 Body Leanness Program Eating Guidelines You will be following a reduced-calorie nutrition program which is divided into three two-week segments. The program is a proven method for achieving maximum fat loss over a six-week period. It consists of a carbohydrate-rich, descendingcalorie eating plan and a super-hydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of your daily calories should be from carbohydrates. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus.

But, as you probably realize, products are sometimes changed or discontinued. Page 60 Body Leanness Program Shopping List Quantities for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. What should I do? A. Your headaches may be caused by going longer than three hours between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. Page 62 Body Leanness Program Q. I’m a 40-year-old woman with a teenage son and daughter. My husband and I both want to lose 10 pounds and the children would also like to lose some weight. Can I put the whole family on the program? A. It would be great if you could, but you cannot. The number of calories per day is the problem. Teenagers require significantly more calories each day than 1500, which is the highest level. Contact them at: 1-800-NAUTILUS (1-800-628-8458). For technical assistance and a list of distributors in your area, please call or fax one of the following numbers. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. We offer re-prints of the original Service Manuals BowFlex Treadclimber Service Manual TC1000 TC3000 TC5000 Will work on the following models; TC 1000 TC 3000 TC 5000 By submitting your email address you are also requesting and agreeing to be subscribed to our email newsletter to which you may unsubscribe at any time. Subscribers also get many unadvertised bonus gifts. Any other Trademarks used in the Site are trademarks of their respective owners. Prices and quantities are subject to change. Treadmillpartszone.com is not responsible for typographical errors.

All prices listed do not include shipping and handling. When I try to fold the unit, the bolt does not fit in the catch - it's too high to slip into the notch.I think it's because I can only get the incline down to 1.0. Is there a way to reboot the syste. Bowflex TreadClimber TC20 Owner’s Manual. Find the answers to these questions and more about the Bowflex TreadClimber TC20: Maintenance on the Bowflex TreadClimber TC20. Walking Belt Alignment on Bowflex TreadClimber TC20 Heim Joint inspection and alignment on Bowflex TreadClimber TC20. Troubleshooting the Bowflex TreadClimber TC20. Operating the Bowflex TreadClimber TC20. How to lubricate the Bowflex TreadClimber TC20. Learn how to use Bowflex TreadClimber TC20 console. Click here to check out our Parts Department! The Bowflex TreadClimber TC20 features many advanced exercising options such as time display, distance display, calorie display, speed display and may others. View or print the Bowflex TreadClimber TC20 manual and learn more about your TreadClimber or troubleshoot problems. Continue Reading Click here to check out our Parts Department. Look no further. Assembly instructions, owners manuals and quick-start guides for Bowflex exercise machines. All Rights Reserved. Bowflex TreadClimber TC5000 Pdf User Manuals. View online or download Bowflex TreadClimber TC5000 Assembly Manual, Assembly And Owner's Manual. Bowflex TC5000 Home Gym User Manual. View and Download Bowflex TC5000 assembly manual online.Reload to refresh your session. Reload to refresh your session. If you want to search this text, hold control and F, and type the word you are looking for. Page: 1 TCl000 a?? TC3000 a?? TC5000 Page: 2 Preface CONGRATULATIONS on your commitment to Please take your time to read through the entire improving your health and fitness.

It's important to understand how to assemble and use the machine and how to best tool available to help you shed pounds, increase cardiovascular efficiency, and most importantly, perform each exercise before you actually do so.Everyone at Nautilus, three most effective aerobic workout machines Inc.ConsultYourPhysicianBeforeStarting Any ExerciseProgram. Only he or she can determine the exercise program that is appropriate for your particular age and condition. A short t4 gauge, 3 wire extension cord is permissible. Pay particular attention to and test the Emergency Stop Procedures on Page 5 before use. 2. CONSULTYOURPHYSICIANBEFORESTARTIN6 ANY EXERCISEPRO6RAM. Children's access to the equipment should therefore be controlled, and they should be instructed aboutthe potential for personal injury and damage if they play with the equipment 4. The machine can only besafely used when it is regularly inspected for damage or wear. Inoperable components should be replaced immediately orthe equipment taken out of use until it is repaired 5. Do not stand on the Plastic Frameor Drive Covers but always step directly onto the Side FootSupport Platforms. Never step onto the treadles at a high belt speed. Always keep your hands, feet, clothing, etc.Turn off power, unplug cord from wall outlet, line up the treadles, and then lock or release the treadle locking lever. 12. Never adjust the Hydraulic Cylinder Workout Settings while belts are in motion. To doso could result in injury. Take care to avoid stepping an the power plug. Check cord and plug placement before beginning your workout. 25. Always be gentle when plugging in and unplugging the power cord from the machine base. 26. Never usethe power cord if it has a damaged cord or plug, has been immersed in water, or is not working properly. Always read and follow the Warning and Safety labels. Do not remove these labels.

If at anytime the warning labels become loose, unreadable or dislodged, replacements are available by calling a Nautilus Representative.Initial Service For more information on this accessory and other Bowflex products available from Nautilus, Inc.Your new machine will require minor assembly. Refer to the Cleaning Assembly Guide section of this manual for details. Accessories Keep the unit clean by dusting regularly.For the best results 8458 ). Wipe off any excess oil from the 1.Inspect the belts for excessive wear during machine on the rubber mat. No fractions of, or partial hours will be displayed. 4. The software version will also be displayed in the MILES display window. 5. The display will only be visible for 3 - 5 seconds. Repeat removing and re - inserting the SAFETY KEY to view the display again. There are two handles for lifting on the back of the base and two wheels on either side of the front of the base beneath the console. Failure to follow precautions could result in physical injury to you, or damage to the machine, or both.Further, a rubberized mat will 2.Select Your Workout Area There are two handles for lifting on the back of the base and two wheels on either side of the front of the base beneath the console. You will need at least two feet the front wheels for storage or cleaning.To determine if your outlet or circuit breaker is GFI, look for a test and reset button on them. If they have the test and reset button it is a GFI outlet or circuit breaker.NOTE: Manipulation of the teeter and or treadles may need to occur to line \ up all the holes. Firmly connect the electrical cable at the bottom of the right upright support to the cable on the right side of the base upright bracket ( see Figure 8 - 3 ).Step 11: INSPECTING ASSEMBLY 11 - 1 Remove the protective plastic film from the console face. Inspect all attachments you have made thus far and tighten all bolts securely before proceeding to Step 12.

You may need to adjust the position of the platforms if the belts rub against the Side Foot Support Platforms.During the entire calibration process, stand on the side foot support platforms or rubber mat only, do not stand on the walking belts.During cafibration 100 FTLED on TC5000 signifies belt speed sensor, 1000 FTLED is step sensor. During calibration, some models of the TC3000 will show the step sensor in the DISTANCE window as a heart and the speed sensor in the SPEED window as a heart. Explanation of Calibration Display Messages ( for information only ): During calibration, the TIME display will show you text messages updating you as to the status of calibration. When there is no text message in the TIME display window, the other displays will show the following: HEART RATE ( TC5000 Only ) - will show the status of the motor control relay. Return Authorization will be granted if: a. Refunds may be denied or delayed if these instructions are not completely followed.Exclusions THIS WARRANTY AND THE REMEDIES SET FORTH HEREIN ARE EXCLUSIVE AND IN LIEU OF ALL OTHER WARRANTIES, ORAL OR WRITTEN, EXPRESS OR IMPLIED. NAUTILUS, INC. SPECIFICALLY DISCLAIMS AND EXCLUDES ANY AND ALL OTHER WARRANTIES, WHETHER EXPRESS, IMPLIED OR STATUTORY, INCLUDING, WITHOUT LIMITATION, WARRANTIES OF MERCHANTABtLITYAND FITNESS FORA PARTICULAR PURPOSE, AND ANY IMPLIED WARRANTIES ARISING FROM THE COURSE OF DEALING OR USAGE OF TRADE.Will Do During your Warranty Coverage Period, Nautilus, Inc. In the event repair is not possible, Nautilus, Inc. Nautilus, Inc. reserves the right to substitute material of equal or better quality if identical materials are not available at the time of service under this Warranty. The replacement of the product under the terms of the Warranty in no way extends the Warranty period. Limitation of Remedies THE PURCHASER'S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY NAUTILUS, INC.

Adequate protective packaging of the defective parts or unit and cost of shipping to the above address are your responsibility. The required part or unit will be returned to you at the company's expense. How State Law Applies This warranty gives you specific legal rights, and you may also have other rights, which vary from state to state. After Your Warranty Expires Once your warranty has expired, Nautilus, Inc.E No Did you receive this item as a gift. E Yes Name of original purchaser: Original purchaser customer ID number: I Thanks for filling out this questionnaire. Your answers are important to us. Bowflex and TreadClimber are registered trademarks of Nautilus, Inc. In the event repair is not possible, Nautilus, Inc.Include an explanation of the or Canada. Unauthorized tampering with or more than 300 pounds. problem. Adequate protective packaging opening the unit will void the warranty. The repaired to follow instructions or warnings in the part or unit will be returned to you at the Owner's Manual, misuse, mishandling, a?? 5 years on Motor company's expense.Please fold over and tape before mailing Please fold over and tape before mailing. NOTE: If you are working out in treadmill mode, you must lock the treadles by following the locking procedure in the Locking the Treadles section in this manual 3. Adjust the Workout Level Settings on the Hydraulic Cylinders following the procedure in the Adjusting Workout Level Settings section on Page 33. Do not stand on the machine while adjusting hydraulic resistance settings. 4. If you are using the Heart Rate Monitor ( TC5000 only ), thoroughly follow the heart rate transmitter chest - strap directions in the Remote Heart Module section in this manual. 5. Plug the power cord into the base of the machine and into a grounded AC wall outlet.Always take care when securing the power plug to prevent stepping on it and always check the placement of the cord and plug before beginning your workout. 7.

Straddle the belts and stand on the Side Foot Support Platforms. Insert the Safety Key into the Safety Keyhole and clip the Safety Key cord to your clothing.Be aware that this will all power to the console and the belts will stop quickly ( brace yourself - - this is an abrupt stop ). Begin your workout using the appropriate instructions for your selected workout mode. Select Your Workout Level CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM. Your TreadClimbeP machine uses Hydraulic Resistance Cylinders to absorb your steps and cushion your joints - - reducing your overall fatigue and eliminating muscle strain. Workout Level Settings range from 1 to 12. Workout Level 1 is the easiest workout and Level 12 is the most difficult workout. Your personal setting will depend on four factors: a?? Your weight a?? Your fitness level a?? The average speed of the belts during your workout Hydraulic Cylinders a?? How deep you want to step To increase your overall calorie burn, raise your belt speed or raise your Workout Level Setting one or two levels above your suggested level. Raising your Workout Level allows you to take deeper steps, helping your abdominal, gluteus, quadriceps and lower back muscles to work harder, burning more calories, particularly at higher belt speeds. When this 5O is the case, the treadles may bump against,,,,,,,,,, the base if you use too much force on your down - ward step. Use a low enough Workout 2 3 4 5 6 7 8 9 10 11 t2 Level Setting to support your weight for the Workout Level Settings entirety of your step. Adjusting Workout Level Settings If you wish to change your Workout Level Settings during a workout, you must get off the machine before changing the settings. Remember, setting 1 offers the minimum depth of change of the treadles while setting 12 offers the greatest depth of treadle movement.

Resistance Arrow NOTE: Although the Workout Level Dial can move continuously in either direction, it is recommended that you only rotate the dial clockwise to setting 12 and counterclockwise to setting 1. Workout Level Settings may be adjusted incrementally if that best suits your body weight, fitness level and workout preferences ( i. e. you may set the Resistance Arrow midway between Levels 2 and 3 ). Because the Workout Levels are specific to your body weight, you should not need to change them very frequently. Any time you change the Workout Level Dial Settings, you need to also input that Workout Level into the console during setup so that the CALORIE display accurately reflects calories burned ( TC3000 or TC5000 only ). NOTE: Actual Workout Level Settings are changed manually, using the Workout Level dials located on each Hydraufic Cylinder, but you will also need to input your Workout Level into the console for calorie burn calculations. If your actual Workout Level Setting is incremental, input your level as the nearest whole number. Pausing or Stopping Pausing or Stopping the TC3000 and TC5000 1. Belts will slow down to a complete stop. Workout information will be cleared when power to the console is shut off. 4. You may shut off power to the console manually by pushing the POWER button. If this is done during the workout, the console will turn off and the belt will slow to a complete stop. All information from your workout will be cleared. 5. Turn off the Main Power Switch at the base of the machine. 6. Lock the treadles and remove the Safety Key for safe storage when not in use. NOTE: In case of emergency, you may shut off power by pulling out the Safety Key but this will abruptly stop the belts as well as clearing all workout information from the display windows. Pausing or Stopping the TCl000 1.After 1000 feet, this display starts over again at 100 feet.

Make sure you lock the treadles following the Locking the Treadles instructions on Page 43 before starting a treadmill workout. NOTE: Quick Start always reverts to the last workout mode used. NOTE: A Heart Rate Strap with a non - replaceable battery is included. To promote contact it should be wet with perspiration, gel or saliva. To promote maximum life, it must be rinsed with clean water and dried after each use. The heart rate. 3. Lift the transmitter 4. Check that the Adjust the strap transmitter is wet electrode areas length to fit snugly off your chest and attached to a chest moisten the two and comfortably are firmly against strap to keep your against your skin.Clean the chest strap regularly with mild soap and water and thoroughly dry it. Residual sweat and moisture keep the transmitter active and drain the battery in the transmitter. NOTE: Do not use abrasives or chemicals such as steel wool or alcohol for cleaning, as they can damage the electrodes permanently. Never immerse the Heart Rate Transmitter in water - - doing so could permanently damage the monitor and cause it to malfunction. If the Heart Rate Transmitter is not sending a signal to your console, check to make certain that the metal electrodes on the chest strap are connecting with your skin. You may need to lightly wet the circles so they adhere. It should be remembered that individuals of the same age might have quite different maximum heart rates, tt is more accurate to calculate this value by undergoing a stress test than by using an age - related formula. On the other hand, your resting heart rate is greatly influenced by endurance training. The typical adult has a resting heart rate of about 72 BPM whereas highly trained runners may have readings of 40 BPM or lower. The heart rates below are based on average fitness of persons of the age indicated. You may be more or less fit, and your actual maximum heart rate and zones may be correspondingly higher or lower.