BIKE EXERCISER User`s Manual
Contents
1. EXERCISE GUIDELINES A WARNING Before a or any exercise program consult your physi cian This is especially important for person over age 35 or persons with pre existing health problems The heart rate monitor is not a medical device 7D Various factors may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 140 130 125 1155 145 138 130 125 118 110 103 125 120 115 110 105 95 90 20 30 40 50 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is2. Model No 831 21922 1 Serial No Write the serial number in the space above for reference Serial Number Decal Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference WHIRLWIND AIR BIKE EXERCISER User s Manual TABLE OF CONTENTS WARNING DECAL PLACEMENT pe 4 a vals eseaa cae dana ws poe rags oye leds seas gaxies pong aloes 2 IMPORTANT PRECAUTIONS maune dpa eee el Ae eee ea hee dae dd Whey ae are Ra 3 EFORE YOU BEGIN morate ites eee Cad alee Meas daa hee hee ahaa cede ee keaton 6 Wee eased 4 PART IDENTIFICATION CHART 0 0 00 ccc ee eee e eee ene 5 ASSEMBLY oe es banae ee foe Bie SOc e ate bat Woden wed g hha wh Gita be Deed Phe tedad ee ered E E id 6 HOWTO USE THE EXERCISE BIKE serro 23 dos vee me glide ee ee A a fie ak Eg E AAEE E OE 12 EGG INFORMATION cesta estate Oe a Sele ates hd Pa i tio cat arene eh eee ne 17 MAINTENANCE AND TROUBLESHOOTING 0 0 000 000 teeta 18 EXERCISE GUIDELINES neitar S404 ded le bd ARES IAS oid ADE Lohe oy dads of ty ede od Bye SA 20 PART EIS Taa a ptonbioge in in Gt tide a pee ee Saiki atte Sa E Bane OARA n Ana Ae etal Mut Cop ck oa see cae cons A a 22 EXPLODED DRAWING da cae tise va kennesaw E E a bad eee A dea ene PA ee ee
3. 46 70 Then gently pull the Left Shield away from the Right Shield When the drive belt is correctly adjusted reattach the Note For clarity the Left Shield 46 is not shown left shield in the drawing 18 ADJUSTING THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch the right pedal and the right shield must be removed First lift the right link arm off the right pedal or the right lock rods and move it clear of the right shield Next see assembly step 4 on page 7 and remove the Right Pedal 71 from the Right Crank Arm 79 Then see the EXPLODED DRAWING on page 23 Remove the six M4 x 15mm Tek Screws 22 from the Left and Right Shields 46 70 Then gently pull the Right Shield away from the Left Shield Locate the Reed Switch 6 Turn the Right Crank Arm 79 until a Magnet 50 is aligned with the Reed Switch 19 ANY AS ANN YAN J Wy S N AN X ANNA NY AN wy RY AN AW FAS ZA e N AN ANN ayy AW x a Loosen but do not remove the M4 x 15mm Tek Screw 22 Then slide the Reed Switch 6 slightly closer to or away from the Magnet 50 and retighten the Screw Turn the Right Crank Arm 79 for a moment Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted reattach the right shield and the right pedal
4. hold the handgrip heart rate monitor with your palms resting against the contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected a heart shaped symbol will flash in the display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds if your heart rate is not shown make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the contacts tightly For optimal performance clean the contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a series of tones will sound the console will pause and the time will flash in the display If the pedals do not move for several minutes the console will turn off and the display will be reset 15 HOW TO USE A PRESET WO 1 KOUT Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will turn on A tone will sound and the console will be ready for use Select a preset workout To select a preset workout press the Workouts button repeatedly until the num ber of the desired workout appears in the lower display When you select a preset workout a profile of the ta
5. 34 on the other lock rods not shown Wide Side of the Tube 19 F Hexagonal Holes Avoid pinching the Reed Switch Wire 6 7 Tighten an M8 x 20mm Screw 11 with an M10 lack Washer 12 a Handlebar Cover 13 and an M8 Large Washer 14 into each end of the Handlebar Axle 36 at the same time as Ro SS AS WS GY G iG 8 Attach the Seat 10 to the Seat Post 18 with three M8 Locknuts 19 and three M8 Washers 17 Note The Locknuts and Washers may be preattached to the underside of the Seat Next loosen the Knob 54 a few turns pull the Knob outward insert the Seat Post 18 into the Frame 59 and then release the Knob Move the Seat Post upward and downward slightly to make sure that the pin on the Knob is engaged in one of the adjustment holes in the Seat Post Then tighten the Knob 9 While a second person holds the Upright 4 near the Frame 59 connect the Reed Switch Wire 6 to the Console Wire 5 insert the excess wire into the Frame 59 lt a Avoid pinching the wires Tip Avoid pinching the wires Insert the Upright 4 into the Frame 59 Attach the Upright with three M8 x 20mm Screws 11 yy MSS Ce g 7 10 The Console 1 can use four D batteries not included alkaline batteries are recommended Do not use old and new batteries together or alkaline standard and rechargeable batter ies together IMPORTANT If the Con
6. 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold fo
7. Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the exercise bike only as described in this manual The exercise bike is intended for home use only Do not use the exercise bike in a com mercial rental or institutional setting Keep the exercise bike indoors away from moisture and dust Do not put the exercise bike in a garage or covered patio or near water Place the exercise bike on a level surface with at least 2 ft 0 6 m of clearance around the exercise bike To protect the floor or carpet from damage place a mat under the exercise bike Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the exercise bike at all times Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the exercise bike Always wear athletic shoes for foot protection The exercise bike should not be used by persons weighing more than 250 Ibs 113 kg 11 12 13 14 15 16 17 Be careful when mounting and dismounting the exercise bike Always keep your back straight while using the exercise bike do not arch your back The heart rate monitor is not a medical device Various factors including the user s movement may affect the accuracy of heart rate readings The hear
8. aa eS 23 ORDERING REPLACEMENT PARTS ov s s05c06 codecs See daw p Race Sah ia ad bats Back Cover 90 DAY FULL WARRANTY esti 4 aiui Se eet ao ba tod oe Ba alae hee a Fa date ee Sede Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call 3 X PERIN 1 888 533 1333 and request a free replacement Misuse of this machine may result in serious decal Apply the decal in the location shown injury Note The decal s may not be shown at actual size eaa ar maa all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 Ibs 113 kgs This product should always be used ona level surface This product is not intended for therapeutic use Replace label if damaged illegible or removed Til IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 10 it is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions
9. relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for help FCC CAUTION To assure continued compliance use only shielded interface cables when connecting to computer or peripheral devices Changes or modifications not expressly approved by the party respon sible for compliance could void the user s authority to operate this equipment 17 MAINTENANCE AND TROUBLESHOOTING MAINTENANCE Tighten the M8 Flange Nut 55 until the Drive Belt 48 is tight inspect and tighten all parts of the exercise bike regularly To clean the exercise bike use a damp cloth and a small amount of mild detergent never use abrasives or solvents to clean the exercise bike To avoid damaging the console keep liquid away from the console CONSOLE TROUBLESHOOTING ANS Most console problems are the result of low batteries See assembly step 10 on page 10 for battery instal lation instructions y 9 PA IAD LBB EZ 2B ANS ADJUSTING THE DRIVE BELT AN If the drive belt causes excessive noise or slips as you pedal the drive belt may need to be adjusted See the EXPLODED DRAWING on page 23 Remove the six M4 x 15mm Tek Screws 22 from the Left and Right Shields
10. speed set tings of the workout Pulse This display mode will show your heart rate when you use the handgrip heart rate monitor see step 4 14 Scan This display mode will show the speed time distance and calories modes for a few sec onds each in a repeating cycle Speed This display mode will show your pedaling speed in miles per hour or kilometers per hour Time When the manual mode is selected this display mode will show the elapsed time When a workout is selected this display mode will show the time remaining in the workout Track When the manual mode is selected this display mode will show a track representing 1 4 mile 400 m As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession Press the Display button repeatedly to view the desired workout information Change the volume level of the console by pressing the volume increase and decrease buttons Note The console can show pedaling speed and distance in either miles or kilometers To change the unit of measurement see THE SETTINGS MODE on page 16 4 Measure your heart rate if desired If there are sheets of plastic on the metal contacts on the handgrip heart rate monitor remove the plastic In addition make sure that your hands are clean To measure your heart rate
11. the heart rate for aerobic exercise 20 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with
12. E SEAT For effective exercise the seat must be at the proper height As you pedal there should be a slight bend in your knees when the pedals are in the lowest position To adjust the seat first loosen the seat Knob pull the seat knob outward raise or lower the seat post and then release the seat knob into an adjust ment hole in the seat post Move the seat post upward and downward slightly to make sure that the pin on the seat knob is engaged in one of the adjustment holes in the seat post Then tighten the seat knob CAUTION Make sure that the pin on the seat knob is inserted into one of the adjustment holes in the seat post Do not rest the seat post on top of the pin on the seat knob HOW TO LEVEL THE EXERCISE BIKE If the exercise bike rocks slightly on your floor during use turn one or both of the leveling caps on the rear stabilizer until the rocking motion is eliminated Leveling Cap CONSOLE DIAGRAM OG DISTANCE FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console the console will provide continuous exercise feedback You can even measure your heart rate using the handgrip heart rate monitor The console offers a selection of preset workouts Each preset workout prompts y
13. H HH KH HHO HNYYD HK H CA MH DY DY Model No 831 21922 1 RO314A Description Pedal Sleeve Crank Arm Washer Crank Arm Spacer Left Shield Friction Fastener Drive Belt Left Pedal Locknut Magnet Right Pedal Locknut Pulley Crank Bearing Knob M8 Flange Nut Adjuster Idler Center Fan Cover Frame Clamp M10 Locknut Transport Wheel Front Stabilizer M8 x 60mm Carriage Bolt M8 Acorn Nut Top Cover Bottom Cover M4 x 12mm Screw Foot Right Shield Right Pedal Right Link Arm Leveling Cap Rear Stabilizer M10 x 35mm Screw Crank Cap Crank Nut Left Crank Arm Right Crank Arm Snap Ring Fan Washer Assembly Tool Grease Packet User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual If a part is missing call 1 888 533 1333 These parts are not illustrated 22 Ez ONIiMV a a3adoldXa VVLEOH 1 cc6lo Les ON IBPON Get it fixed me or ours Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it For the replacement parts accessories and user s manuals that you need to do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or
14. arts in a cleared area and remove the packing materials Do not dispose of the packing one Phillips screwdriver E3 materials until you finish all assembly steps one adjustable wrench Left parts are marked L or Left and right parts are marked R or Right Assembly may be easier if you have a set of wrenches To avoid damaging parts do not use To identify small parts see page 5 power tools 1 Go to www proformservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call 1 888 533 1333 and register your product 2 Attach the Rear Stabilizer 74 to the Frame 59 with four M8 x 20mm Screws 11 3 Orient the Front Stabilizer 63 as indicated by the sticker Attach the Front Stabilizer 63 to the front of the Frame 59 with two M8 x 60mm Carriage Bolts 64 and two M8 Acorn Nuts 65 only one is shown Remove the Right Pedal Locknut 51 from the shaft of the Right Pedal 71 Make sure that a Pedal Spring 41 a Pedal Washer 42 a Pedal Sleeve 43 a Crank Arm Washer 44 and a Crank Arm Spacer 45 are on the shaft of the Right Pedal 71 Firmly tighten the shaft of the Right Pedal 71 clockwise into the Right Crank Arm 79 Then tighten the Right Pedal Locknut 51 onto t
15. cm Heart Rate Monitor Leveling Cap reading this manual please see the back cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Handlebar Seat Knob Transport Wheel Link Arm Lock Rods Pedal PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included If a part is missing please call 1 888 533 1333 Q M8 Washer M8 Large M10 Black Wave Washer Washer 14 2 Washer 12 2 37 2 SD mm M8 Locknut M8 Acorn M4 x 15mm M8 x 20mm 19 7 Nut 65 2 Screw 3 6 Screw 11 9 a a M8 x 40mm M8 x 60mm Bolt 31 4 Carriage Bolt 64 2 ASSEMBLY Assembly requires two persons In addition to the included tool s assembly requires the following tool s Place all p
16. e for you If you stop pedaling for several seconds a series of tones will sound and the workout will pause To resume the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends Follow your progress with the display See step 3 on page 14 Measure your heart rate if desired See step 4 on page 15 When you are finished exercising the console will turn off automatically See step 5 on page 15 16 HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug a 3 5 mm male to 3 5 mm male audio cable not included into the jack on the console and into a jack on your MP3 player CD player or other personal audio player make sure that the audio cable is fully plugged in Note To purchase an audio cable see your local electronics store Next press the play button on your personal audio player Adjust the volume level using a the volume increase and decrease buttons on the console or the volume control on your personal audio player THE SETTINGS MODE The console features a settings mode that allows you to select a unit of measurement for the console and to view console usage information To select the settings mode press and hold down the Display button for a few seconds until the settings mode information appears in the display The console can show pedalin
17. eneath the exercise bike to protect the floor 11 HOW TO USE THE EXERCISE BIKE HANDLEBAR OPERATION You can use the handlebars in the dual action mode for upper and lower body exercise or in the stationary mode for pedaling exercise only Dual action Mode To convert the handlebars to the dual action mode the link arms must be connected to the pedals First lift the link arms off the lock rods Next pull the link arms out ward against the tops of the yellow wash ers while pulling against the bottoms of the yellow washers with your fingers as shown Be careful not to pinch your fingers Then slide the link arms onto the crank arm spacers Move the link arms upward and downward slightly to make sure that they are fully seated on the crank arm spacers CAUTION Make sure that the link arms are fully seated on the crank arm spacers If the link arms are not on the crank arm spacers they may slip off during use result ing in injury to the user Lock Rods Yellow Washer Link Arm Stationary Mode To convert the handlebars to the stationary mode the link arms must be disconnected from the pedals Pull the link arms outward against the yellow washers until the link arms are free of the crank arm spacers see drawing 2 at the left Be careful not to pinch your fingers Next lift the link arms off the pedals and set them on the lock rods see drawing 1 at the left HOW TO ADJUST TH
18. g speed and distance in either miles or kilometers The center display will show the selected unit of measure ment An E for English miles or an M for metric kilometers will appear in the display To change the unit of measurement press the volume decrease button repeatedly Ta tL m H DISTANCE Note When you replace the batteries it may be necessary to reselect the unit of measurement The center display will also show the total number of hours that the exercise bike has been used The lower display will show the total distance that the exercise bike has been pedaled To exit the settings mode press the Display button FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following measures Reorient or
19. he shaft Attach the Left Pedal not shown in the same way Firmly tighten the Left Pedal counterclock wise into the Left Crank Arm not shown 5 identify the Right Handlebar 38 and the Right Handlebar Leg 39 Orient these parts so that the wide side of the tube on the Right Handlebar and the Right Link Arm 72 are on the same side Note The wide side of the tube on the Right Handlebar is indicated by a sticker Attach the Right Handlebar 38 to the Right Handlebar Leg 39 with two M8 x 40mm Bolts 31 and two M8 Locknuts 19 make sure that the Locknuts are in the hexagonal holes Attach the Left Handlebar not shown to the Left Handlebar Leg not shown in the same way Remove all of the parts not shown from both ends of the Handlebar Axle 36 if necessary Tip Avoid pinching the Reed Switch Wire 6 Insert the Handlebar Axle 86 into the Frame 59 and center it Using a plastic bag to keep your fingers clean apply a generous amount of the included grease to the Handlebar Axle 36 Next apply grease to two Wave Washers 37 Note The Wave Washers may have been removed from the Handlebar Axle 36 Slide a Wave Washer 37 onto each end of the Handlebar Axle 36 Next slide the Left and Right Handlebars 9 38 onto the Handlebar Axle 86 Make sure that each Handlebar is on the correct side Then set the Right Link Arm 72 on the indi cated lock rods A Set the Left Link Arm
20. night U S A and Canada www sears com www sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Center 1 800 488 1222 Call anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Sears Calls Registered Trademark Trademark S Service Mark of Sears Brands LLC Marca Registrada Marca de Fabrica Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY If this Sears Bike Exerciser fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible The frame is warranted for 5 years This warranty does not apply when the Bike Exerciser is used commercially or for rental purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co Hoffman Estates IL 60179 Part No 357723 R0314A Printed in China 2014 ICON IP Inc
21. ou to vary your pedaling speed as it guides you through an effective workout You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise To use the manual mode see page 14 To use a preset workout see page 15 To use the sound system see page 16 To use the settings mode see page 16 Note Before using the console make sure that batter ies are installed see assembly step 10 on page 10 If there is a sheet of plastic on the display remove the plastic 13 HOW TO USE THE MANUAL MODE 1 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will turn on A tone will sound and the console will be ready for use Select the manual mode When you turn on the con sole the manual mode will be selected automatically if you have selected a workout reselect the man ual mode by pressing the Workouts button repeatedly until a track appears in the upper display i DISTANCE Follow your progress with the display The display can show the following workout information Calories This display mode will show the approx imate number of calories you have burned Distance This display mode will show the dis tance that you have pedaled in miles or kilometers Profile When a workout is selected this display mode will show a profile of the target
22. r 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 21 PART LIST Key No Qty OONOORWON PPO m m WD PY H HY HK PAH HH HK H DO Description Console Round Cap M4 x 15mm Screw Upright Console Wire Reed Switch Wire Foam Grip Handlebar Cap Left Handlebar Seat M8 x 20mm Screw M10 Black Washer Handlebar Cover M8 Large Washer Ground Wire Pivot Bushing M8 Washer Seat Post M8 Locknut Upright Cap Post Sleeve M4 x 15mm Tek Screw Fan Cover M4 x 10mm Screw M10 Washer Fan Axle Fan Bearing Fan Fan Spacer Cover Stud M8 x 40mm Bolt Left Handlebar Leg M8 x 70mm Bolt Left Link Arm Link Arm Bushing Handlebar Axle Wave Washer Right Handlebar Right Handlebar Leg Left Pedal Pedal Spring Pedal Washer EE OMA SK POM KW HAM HK HF HH NYO NM DY YP NDM HND HSH H KH K
23. rget speed settings of the workout will scroll across the upper display the duration of the workout will appear in the center display and the number of the workout will appear in the lower display Begin pedaling to start the workout Each workout is divided into several one minute segments One target speed is programmed for each segment Note The same target speed may be programmed for consecutive segments During the workout the workout profile will show your progress see the drawing above The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the target speed for the current segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different target speed is programmed for the next segment the target speed will appear in the display for a few seconds to alert you As you exercise keep your pedaling speed near the target speed for the current segment When an upward pointing arrow appears in the display increase your pedaling speed When a downward pointing arrow appears decrease your pedaling speed When a target appears maintain your cur rent pedaling speed IMPORTANT The target speed is intended only to provide motivation Your actual pedaling speed may be slower than the target speed Make sure to pedal at a speed that is comfort abl
24. sole has been exposed to cold temperatures allow it to warm to room temperature before insert ing batteries Otherwise you may damage 1 the console displays or other electronic N components Battery Cover gt Remove the battery covers from the back of the Console 1 and insert batteries into the battery compartments Make sure to orient the bat teries as shown by the diagrams inside the battery compartments Then reattach the bat tery covers Battery To purchase an optional power adapter call the telephone number on the cover of this manual To avoid damaging the console use only a manufacturer supplied regulated power adapter Plug one end of the power adapter into the receptacle on the console plug the other end into an outlet installed in accor dance with all local codes and ordinances 10 11 See the inset drawing While a second person holds the Console 1 near the Upright 4 con nect the wires on the Console to the Console Wire 5 and to the Ground Wire 15 insert the excess wire into the Upright 4 Tip Avoid pinching the wires Attach the Console 1 to the Upright 4 with six M4 x Avoid pinching 15mm Screws 3 the wires 12 After the exercise bike is assembled inspect it to make sure that it is assembled correctly and that it functions properly Make sure that all parts are properly tightened before you use the exercise bike Note Extra parts may be included Place a mat b
25. t rate monitor is intended only as an exercise aid in determin ing heart rate trends in general When connecting the link arms to the pedals make sure that the link arms are fully seated on the crank arm spacers see HANDLEBAR OPERATION on page 12 If the link arms are not on the crank arm spacers they may slip off during use resulting in injury to the user When adjusting the height of the seat make sure that the pin on the seat knob is inserted into one of the adjustment holes in the seat post see HOW TO ADJUST THE SEAT on page 12 Do not rest the seat post on top of the pin on the seat knob The exercise bike does not have a free wheel the pedals will continue to move until the flywheel stops Reduce your pedaling speed in a controlled way Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the new PROFORM WHIRLWIND AIR exercise bike Cycling is one of the most effective exercises for increasing cardiovascular fitness building endurance and toning the entire body The WHIRLWIND AIR exercise bike offers an array of features designed to let you enjoy this healthful exer cise in the comfort and privacy of your home For your benefit read this manual carefully before you use the exercise bike If you have questions after Length 3 ft 10 in 117 cm Width 2 ft 3 in 68
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