USER GUIDE FOR AEROBIC CONDITIONING
NOTE:
REGARDLESS OF YOUR FITNESS LEVEL, THERE IS A STEP HEIGHT AND
CLIMBING SPEED THAT CAN BE MAINTAINED FOR A MINIMUM OF 15 MINUTES.
The VersaClimber has the capability of providing an aerobic exercise which is superior to
other types of aerobic exercise. Like swimming or cross country skiing, climbing involves
both arms and both legs.
The following guidelines are provided to acquaint the first time user to aerobic exercise on
the climber.
IF YOU CLIMB A MOUNTAIN "TOO FAST" YOU CAN ONLY
CLIMB FOR A FEW MINUTES–TAKE YOUR TIME.
*All calculations are based on hydraulics set at minimum.
LEVEL OF CONDITIONING
CLIMB
EXERCISE DISTANCE
STEP
RATE
TIME
CLIMBED HGHT
(Estimated)
(feet/min)
(min)
(feet) (inches)
1. OUT OF SHAPE BEGINNER
20
3 - 10
60 - 200
3 - 5
2. BEGINNER
25
4 - 15
100 - 375
4 - 6
3. NOVICE
35
5 - 20
175 - 700
4 - 7
4. WEEKEND ATHLETE
50
7 - 20
350 - 1000
5 - 8
5. FAIR CONDITION
60
8 - 20
480 - 1200
5 - 9
6. GOOD CONDITION
80
10 - 20
800 - 1600
6 - 10
7. VERY GOOD CONDITION
100
12 - 20
1200 - 2000
7 - 12
8. EXCELLENT CONDITION
115
14 - 20
1610 - 2300
8 - 16
9. ELITE CLIMBER
125
16 - 20
2000 - 2500
8 - 18
10. KING OF THE MOUNTAIN
145
18 - 20
2610 - 2900
8 - 18
To use the chart, first select the "LEVEL OF CONDITIONING" that best describes you.
Suppose the level you have selected was the (WEEKEND ATHLETE). Use the data shown
in line (4) for the (WEEKEND ATHLETE). For your first workout on the VersaClimber, choose
the lowest number in each section of the chart at your estimated "LEVEL OF
CONDITIONING".
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