USER`S MANUAL - Icon Heath & Fitness
Contents
1. If the exercise cycle rocks slightly on your floor during use turn one or both of the leveling knobs on the rear stabilizer and adjust the leveling feet until the rock ing motion is eliminated CONSOLE DIAGRAM MP3 IN Qj HEART RATE WORKOUTS WEIGHT LOSS WORKOUTS WATTS WORKOUTS PERFORMANCE WORKOUTS Resistance Dial FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select the manual mode of the console you can change the resistance of the pedals with a turn of the dial As you exercise the console will provide con tinuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor or the included chest pulse sensor The console offers twelve preset workouts six weight loss workouts and six performance workouts Each workout automatically changes the resistance of the pedals and prompts you to vary your pedaling speed as it guides you through an effective workout In addition the console offers eight heart rate work outs that change the resistance of the pedals and prompt you to vary your pedaling speed to keep your heart rate near a target heart rate The console also offers three watts workouts that change the resistance of the pedals and prompt you to vary your pedaling speed to keep your powe2. ment To stop a workout at any time stop pedaling A tone will sound and the time will begin to flash in the display To restart the workout simply resume pedaling 5 Follow your progress with the displays See step 4 on pages 16 17 6 Measure your heart rate if desired See step 5 on page 17 7 When you are finished exercising the console will turn off automatically See step 6 on page 17 HOW TO USE AN IFIT WORKOUT Fit cards are available separately To purchase Fit cards go to www iFit com or see the front cover of this manual Fit cards are also available at select stores 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER on page 16 2 Insert an Fit card and select a workout To use an Fit workout insert an Fit card into the Fit slot make sure that the Fit card is oriented so that the metal contacts are face down and are fac ing the slot When the Fit card is properly inserted the indicator next to the slot will light and text will appear in the display fit v A it Fit Slot Fit Card Next select the desired workout on the Fit card by pressing the increase and decrease buttons next to the Fit slot A moment after you select a workout the voice of a personal trainer will begin guiding you through your workout Fit workouts function in the same way as preset workouts To use the workou
3. tic In addition make sure that your hands are clean To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts tightly 17 When your pulse is detected your heart rate will be shown in the display 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 care ful not to move your hands excessively or to squeeze the metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals 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 tone will sound and the console will pause If the pedals do not move for several minutes and the buttons are not pressed the console will turn off and the display will be reset HOW TO USE A PRESET WORKOUT 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER on page 16 Select a preset workout To select a preset workout first press the Weight Loss Workouts or the Performance Workouts but ton Next turn the resistance dial until the number of the desired workout appears in the display Then press the Enter but ton to select the wo
4. Chest Pulse Receiver Wire Chest Pulse Transmitter Audio Cable Power Adapter Plug Adapter Chest Strap Crank Cap Upright Pivot Bushing 5 16 Flange Screw M8 x 20mm Button Bolt M8 Locknut M8 Jam Nut M8 x 20mm Patch Screw M8 Split Washer M10 x 95mm Patch Screw M6 x 65mm Hex Screw M6 Locknut M4 x 12mm Screw M6 x 8mm Hex Screw M5 Washer M5 x 7mm Screw M6 x 14 67mm Shoulder Screw M6 Washer M6 x 20mm Hex Screw M10 x 65mm Hex Screw M3 5 x 12mm Screw M4 x 12 7mm Bright Screw M6 x 70mm Barrel Nut M4 x 16mm Screw Key No Qty Description Key No Qty Description 91 2 M4 x 5mm Bright Screw 97 2 M6 x 16mm Patch Screw 92 2 Handlebar Pivot Bushing 98 3 M8 x 17mm Flat Head Screw 93 1 M6 x 60mm Barrel Nut 99 2 M4 x 16mm Flange Screw 94 6 M4 x 19mm Flat Head Screw 100 2 Wire Clamp 95 8 M4 x 19mm Screw Assembly Tool 96 2 M4 x 25mm Screw i User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 26 EXPLODED DRAWING Model No NTEVEX78009 0 rososa 27 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cove
5. Seat Adjustment Knob Seat Post Leveling Knob Leveling Foot after reading this manual please see the front 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 Adjustment Knob Seat Post Knob Pedal Strap Wheel ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the pack ing materials Do not dispose of the packing materials until assembly is completed In addition to the included tool s assembly requires a Phillips screwdriver 3 an adjustable wrench gt and a rubber mallet As you assemble the exercise cycle use the drawings below to identify small parts 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 parentheses is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled O af M8 Locknut M8 Split M8 Washer M4 x 5mm M4 x 16mm 72 4 Washer 75 8 43 2 pron gt i Screw 90 8 ww o DI M6 x 16
6. Ca Serial No gt USER S MANUAL Write the serial number in the space above for future reference Serial Number Decal under frame QUESTIONS If you have questions or if there are missing parts please contact us Call 08457 089 009 From Ireland 053 9236102 Website www iconsupport eu E mail Visit www iconsupport eu Write ICON Health Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ili O O RE een ete a ee 3 BEFORE YOU BEGINI per dyi i la aa 4 ASSEMBLY iii dee eds A EE ew a Or etd nade a ae 5 HOW TO USE THE CHEST PULSE SENSOR erii enten tenes 12 HOW TO USE THE EXERCISE CYCLE so cio co ceste ciri tritani iia be eae eee eee ee 13 MAINTENANCE AND TROUBLESHOOTING i 22 EXERCISE GUIDELINES usais amasar o akan PR e a I IR Mes LEA 24 PART LIST cora ads a E TI TR eri 25 EXPLODED DRAWING a cidviciicwdwmusianat aa Bae RE ake I AR RIE TA 27 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see JA WARNING the front cover of this manual and request a eia may result in serious free replacement decal Apply the decal
7. HOW TO ADJUST THE HEIGHT OF THE SEAT For effective exercise the seat should 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 adjustment knob a few turns Next pull the knob outward slide the seat post upward or downward to the desired position and then release the knob Move the seat post upward or downward a sightly to make M knob is engaged in one of the adjustment holes in the seat post Then tighten the knob HOW TO ADJUST THE LATERAL POSITION OF THE SEAT To adjust the lat eral position of the seat first loosen the seat adjustment knob a few turns Then move the seat forward or backward to the desired position and firmly tighten the knob Seat Knob Seat Post HOW TO ADJUST THE PEDAL STRAPS To loosen the pedal straps pull the straps upward To tighten the pedal staps adjust the straps to the desired position and press the ends of the straps onto the tabs on the pedals HOW TO ADJUST THE ANGLE OF THE HANDLEBAR To adjust the angle of the han dlebar first loosen the adjust ment knob a few turns Next pull the knob outward pivot the handle bar to the desired angle and then release the knob into an adjust ment hole Make sure that the knob is engaged in one of the adjustment holes Then tighten the knob HOW TO LEVEL THE EXERCISE CYCLE
8. a second person holds the Handlebar 5 near the Upright 4 insert the Extension Wire 59 upward through the Handlebar Tip Avoid pinching the Extension Wire 59 Attach the Handlebar 5 to the Upright 4 with the M6 x 70mm Barrel Nut 89 two M8 Washers 43 and an M6 x 16mm Patch Screw 97 Then insert an M6 x 60mm Barrel Nut 93 through the lower bracket on the Handlebar 5 Avoid pinching the Tighten an M6 x 16mm Patch Screw 97 into Extension Wire 59 the end of the Barrel Nut 6 While another person holds the Console 13 near the Handlebar 5 connect the console wires to the Extension Wire 59 the Pulse Wire 61 and the Chest Pulse Wire 62 Insert the excess wire downward into the Handlebar 5 or upward into the Console 13 Tip Avoid pinching the wires Attach the Console 13 to the Handlebar 5 with four M4 x 16mm Screws 90 Avoid pinching the wires 7 Orient the Upright 4 assembly and the Pivot Cover 12 as shown Slide the Pivot Cover 12 upward to the Handlebar 5 Tip Bend and flex the Pivot Cover slightly to slide it over the Handlebar Attach the Pivot Cover 12 to the Handlebar 5 with four M4 x 16mm Screws 90 Pivot the Handlebar 5 until the hole in the Handlebar is aligned with an adjustment hole in the Upright 4 Adjustment Tighten an Adjustment Knob 27 into the Holes Handlebar 5 and an adjustment hole in the Upright 4 Make sure that the Adjustme
9. and the Rear Shield Cover 9 Then use the flat screwdriver to release the Front Shield Cover 7 Rotate the Right Crank Arm 19 to a vertical position with the end of the Right Crank Arm pointing down ward Using a flat screwdriver release the tabs on each point of the right Disc Cover 18 Carefully work the right Disc Cover over the Right Crank Arm 19 and remove the right Disc Cover Note See the drawings on page 22 for more detail Next rotate the Right Crank Arm 19 to a vertical position with the end of the Right Crank Arm pointing upward Rotate the right Pedal Disc 17 clockwise to release it from the Right Shield 10 23 Then work the right Pedal Disc 17 upward and remove it from the Right Crank Arm 19 See the EXPLODED DRAWING on page 27 and remove the M4 x 19mm Screws 95 and the M4 x 25mm Screws 96 from the Right and Left Shields 10 11 Then remove the Right Shield Next loosen the M6 x 20mm Hex Screw 85 Then tighten the M10 x 65mm Hex Screw 86 until the Drive Belt 54 is tight When the Drive Belt 54 is tight tighten the M6 x 20mm Hex Screw 85 Then reattach the right shield the right pedal disc the right disc cover the front shield cover the rear shield cover the top shield cover the seat post and the right pedal EXERCISE GUIDELINES A WARNING Before beginning this or any exercise program consult your physi cian This is especially important for pers
10. m of clearance around your exercise cycle Inspect and properly tighten all parts regu larly Replace any worn parts immediately 10 11 12 Keep children under age 12 and pets away from the exercise cycle at all times Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection The exercise cycle should not be used by persons weighing more than 287 lbs 130 kg The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general Always keep your back straight while using the exercise cycle do not arch your back 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 revolutionary NordicTrack C7 ZL exercise cycle Cycling is an effective exercise for increasing cardiovascular fitness building endurance and toning the body The C7 ZL exercise cycle provides an impressive selection of features designed to make your workouts at home more effec tive and enjoyable For your benefit read this manual carefully before you use the exercise cycle If you have questions Handgrip Pulse Sensor Seat
11. the resistance changes the resistance level will appear in the display for a few seconds to alert you As you exercise you will be prompted to pedal at a steady speed When an upward arrow or the word FASTER appears in the display increase your speed When a downward arrow or the word SLOWER appears decrease your speed When no arrow appears or the words ON TARGET appear maintain your current speed IMPORTANT Make sure to pedal at a speed that is comfortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by turning the resistance dial however if you change the resistance level you might not maintain the target heart rate Also when the console compares your heart rate to the target heart rate the resistance of the ped als may automatically increase or decrease to bring your heart rate closer to the target heart rate The workout will continue in this way until the last segment ends To stop the workout at any time stop pedaling A tone will sound and the time will begin to flash in the display To restart the workout simply resume pedaling Follow your progress with the displays See step 4 on pages 16 17 When you are finished exercising the console will turn off automatically See step 6 on page 17 HOW TO USE A WATTS WORKOUT 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE P
12. 22 Next rotate the Left Crank Arm 20 to a vertical position with the end of the Left Crank Arm pointing upward Rotate the left Pedal Disc 17 clockwise to release it from the Left Shield 11 Then work the left Pedal Disc 17 upward and remove it from the Left Crank Arm 20 Locate the Reed Switch 57 Loosen but do not remove the two M4 x 16mm Flange Screws 99 JK ce A Next rotate the Left Crank Arm 20 until a Magnet 55 is aligned with the Reed Switch 57 Slide the Reed Switch slightly toward or away from the Magnet Then retighten the M4 x 16mm Flange Screws 99 Rotate the Left Crank Arm 20 for a moment Repeat these actions until the console displays correct feed back When the reed switch is correctly adjusted reattach the left pedal disc the left disc cover and the left pedal HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedaling even when the resistance is adjusted to the highest level the drive belt may need to be adjusted To adjust the drive belt you must remove the right pedal the seat post the top shield cover the rear shield cover the front shield cover the right disc cover the right pedal disc and the right shield Using an adjustable wrench turn the Right Pedal 21 counterclockwise and remove it Remove the Adjustment Knob 27 and remove the Seat Post 6 Using a flat screwdriver remove the Top Shield Cover 8
13. OWER on page 16 Select a watts workout To select a watts workout first press the Watts Workouts button Next turn the resistance dial until the number of the desired workout appears in the display Then press the Enter button to select the workout If you select watts workout 1 the workout time and the words ENTER WATTS TAR GET will appear in the display If you select watts workout 2 or 3 the workout time and a profile of the resistance levels for the workout will appear in the display If you selected watts workout 1 enter a target watts setting During watts workout 1 the same target watts set ting will be programmed for all segments of the workout Turn the resistance dial to enter the desired target watts setting Begin pedaling to start the workout Watts workout 1 is divided into 40 one minute segments During the workout the console will regularly compare your watts output to the target watts setting you entered for the workout 20 If your watts output is too far below or above the target watts setting the resistance of the pedals will automatically increase or decrease to bring your watts output closer to the target watts setting Each time the resistance changes the resistance level will appear in the display for a few seconds to alert you Watts workout 2 or 3 is divided into 40 one minute segments One resistance level and one target watts level are prog
14. ULSE TARGET will appear in the display A different target heart rate setting will be pro grammed for each segment of the heart rate workout Turn the resistance dial to enter the desired maximum target heart rate for the work out see EXERCISE INTENSITY on page 24 Then press the Enter button Hold the handgrip pulse sensor or wear the included chest pulse sensor To use a heart rate workout you must wear the included chest pulse sensor or hold the handgrip pulse sensor see step 5 on page 17 If you use the handgrip pulse sensor it is not nec essary to hold the handgrip pulse sensor continuously during a heart rate workout however you should hold the handgrip pulse sensor fre quently for the workout to operate properly Each time you hold the handgrip pulse sensor keep your hands on the metal contacts for at least 15 seconds 19 Begin pedaling to start the workout Each heart rate workout is divided into one minute segments One target heart rate is programmed for each segment Note The same target heart rate may be programmed for consecutive seg ments During the workout the console will regularly com pare your heart rate to the target heart rate for the current segment of the workout If your heart rate is too far below or above the target heart rate the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate Each time
15. e chest pulse sensor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical condi tions such as premature ventricular contractions pvcs tachycardia bursts and arrhythmia The operation of the chest pulse sensor can be affected by magnetic interference caused by high power lines or other sources If it is suspected that this is a problem try relocating the elliptical strider HOW TO USE THE EXERCISE CYCLE HOW TO PLUG IN THE POWER ADAPTER IMPORTANT If the exercise cycle has been exposed to cold temperatures allow it to warm to room temperature before plugging in the power adapter If you do not do this you may damage the console displays or other electronic compo nents Plug the power adapter into the jack on the frame of the exercise cycle Next plug the power adapter into the plug adapter Then plug the plug adapter into an appropriate outlet that is properly installed in accor dance with all local codes and ordinances Plug Adapter Power Adapter 13 Note The console can also be operated with four D batteries not included alkaline batteries are recom mended Remove the screws remove the battery cover insert the batteries into the battery compart ments and reattach the battery cover Make sure to orient the batteries as shown by the diagrams inside the battery compartments Battery Cover Batteries Batteries Screws
16. en the manual mode is selected this display will show the elapsed time When a work out is selected the display will show the time remaining in the workout instead of the elapsed time Speed This display will show your pedaling speed in kilometers per hour KM H or miles per hour MPH Distance This display will show the distance you have pedaled in kilometers or miles Calories This display will show the approximate number of calories you have burned Watts This display will show your approximate power output in watts Pulse This display will show your heart rate when you use the handgrip pulse sensor or the included chest pulse sensor see step 5 below Resistance This display will show the resistance level of the pedals for a few seconds each time the resistance level changes Profile When a workout is selected this display will show a profile of the resistance settings for the workout Change the volume level of the console by press ing the Volume increase and decrease buttons Measure your heart rate if desired To use the included chest pulse sensor see page 12 To use the handgrip pulse sensor follow the instructions below IMPORTANT If you wear the chest pulse sensor and hold the handgrip pulse sensor at the same time the console will not display your heart rate accurately If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas
17. htened before you use the exercise cycle Note Some hard ware may be left over after assembly is completed Place a mat under the exercise cycle to protect the floor or carpet 11 HOW TO USE THE CHEST PULSE SENSOR HOW TO PUT ON THE CHEST PULSE SENSOR The chest pulse sensor has two components a chest strap and a sensor unit see the drawing below Insert the tab on one end of the chest strap into one end of the sensor unit as shown in the inset drawing Press the end of the sensor unit under the buckle on the chest strap The tab should be flush with the front of the sensor unit Sensor Unit Sensor Buckle Unit Next wrap the chest pulse sen sor around your chest and attach the other end of the chest strap to the sensor unit Adjust the length of the chest strap if necessary The chest pulse sensor should be under your clothes tight against your skin and as high under the pectoral mus cles or breasts as is comfortable Make sure that the logo on the sensor unit is facing forward and is right side up Pull the sensor unit away from your body a few inches and locate the two electrode areas on the inner side the electrode areas are covered by shallow ridges Using saline solution such as saliva or contact lens solution wet both electrode areas Return the sensor unit to a position against your chest CHEST PULSE SENSOR CARE Dry the chest pulse sensor after each use The chest pulse sensor is activated whe
18. in the injury location shown Note The decal s may not be Read user s manual x prior to use and follow shown at actual SIZE all warnings and instructions Do not allow children on or around machine User weight must not exceed 130 kg This product should always be used ona level surface Replace label if damaged illegible orremoved NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your exercise cycle before using your exercise cycle ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 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 cycle only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all precautions The exercise cycle is intended for home use only Do not use the exercise cycle in a com mercial rental or institutional setting Keep the exercise cycle indoors away from moisture and dust Place the exercise cycle on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is at least 2 ft 0 6
19. ition 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 PART LIST Model No NTEVEX78009 0 Key No Qty OONDARWNDY AA P wp NM H DENN H i N NM AH NM AHN AHN HAH Ha AH Ae HAH AH NN HH AH He HB aH AaB AaB BSB BP dd dd Se Description Frame Front Stabilizer Rear Stabilizer Upright Handlebar Seat Post Front Shield Cover Top Shield Cover Rear Shield Cover Right Shield Left Shield Pivot Cover Console Right Pad Left Pad Pulse Sensor Pedal Disc Disc Cover Right Crank Arm Left Crank Arm Right Pedal Strap Left Pedal Strap Seat Seat Carriage Seat Post Cap Seat Adjustment Knob Adjustment Knob Seat Post Sleeve Leveling Knob Seat Bracket Leveling Foot Rear Stabilizer Cap Right Stabilizer Cap Left Stabilizer Cap Wheel Foot Handlebar Cap Pulley Crank Crank Bearing Snap Ring Flywheel M8 Washer Flywheel Axle Idler 25 46 47 48 49 50 51 Key No Qty ENEE iii h O RO909A Description Motor Bracket Resistance Motor Resistance Disc Upper Resistance Arm Resistance Arm Nut Lower Resistance Arm Arm Lock C magnet Drive Belt Magnet Clamp Reed Switch Wire Wire Harness Extension Wire Power Receptacle Wire Pulse Wire
20. light off The currently selected backlight option will appear in the display Press the Volume decrease button repeat edly to select the desired backlight option Press the Display button to save the console settings and exit the user mode MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise cycle reg ularly Replace any worn parts immediately To clean the exercise cycle use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING If the console does not display your heart rate when you use the handgrip pulse sensor see step 5 on page 17 If the console does not display your heart rate when you use the chest pulse sensor see CHEST PULSE SENSOR TROUBLESHOOTING on page 12 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must remove the left pedal the left disc cover and the left pedal disc Using an adjustable wrench turn the left pedal clock wise and remove it Rotate the Left Crank Arm 20 to a vertical position with the end of the Left Crank Arm pointing downward Using a flat screwdriver release the tabs on each point of the left Disc Cover 18 Carefully work the left Disc Cover over the Left Crank Arm 20 and remove the left Disc Cover
21. mm M8 x 20mm M10 x 95mm Patch Patch Screw Patch Screw Screw 76 4 97 2 74 4 M6 x 60mm Barrel M6 x 70mm Barrel Nut 93 1 Nut 89 1 To make assembly easier read the information on page 5 before you begin Attach the Rear Stabilizer 3 to the Frame 1 with two M10 x 95mm Patch Screws 76 2 Attach the Front Stabilizer 2 to the Frame 1 with two M10 x 95mm Patch Screws 76 3 Loosen the Adjustment Knob 27 in the Frame 1 a few turns Orient the Seat Post 6 as shown Then pull the Adjustment Knob 27 outward and insert the Seat Post into the Frame 1 Adjustment Slide the Seat Post 6 upward or downward to the desired position and release the Adjustment Knob 27 Move the Seat Post 6 upward or downward slightly to make sure that the Adjustment Knob 27 is engaged in one of the adjust ment holes in the Seat Post Then tighten the Adjustment Knob 4 Orient the Seat 23 and the Seat Carriage 24 as shown Attach the Seat 23 to the Seat Carriage 24 with four M8 Locknuts 72 and four M8 Split Washers 75 Slide the Seat Carriage 24 onto the Seat Post 6 Then slide the Seat Carriage all the way forward and tighten the Seat Adjustment Knob 26 Attach an M4 x 5mm Bright Screw 91 to the rear of the Seat Post 6 5 Apply some of the included grease to an M6 x 70mm Barrel Nut 89 Orient the Handlebar 5 and the Upright 4 as shown While
22. n the power adapter is plugged in the displays will light and the console will be ready for use Note The console can display speed in either kilome ters or miles To find out which unit of measurement is selected or to change the unit of measurement see HOW TO CHANGE CONSOLE SETTINGS on page 21 HOW TO USE THE MANUAL MODE 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER above 2 Select the manual mode Each time you turn on the console the manual mode will be selected If you have selected a workout reselect the manual mode by pressing any of the Workouts buttons DISTANCE repeatedly until zeros appear in the display 16 Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by turning the resistance dial To increase the resistance turn the resistance dial clockwise to decrease the resistance turn the resistance dial counterclockwise Note After you change the resistance it will take a moment for the pedals to reach the selected resistance level Follow your progress with the displays The console offers several display modes The display mode that you select will determine which workout information is shown Press the Display button repeatedly to select the desired display mode The displays can show the following workout infor mation Time Wh
23. n you wet the electrode areas and put on the chest pulse sensor 12 the chest pulse sensor shuts off when it is removed and the electrode areas are dried If the chest pulse sensor is not dried after each use the battery may be drained prematurely Store the chest pulse sensor in a warm dry place Do not store the chest pulse sensor in a plastic bag or other container that may trap moisture Do not expose the chest pulse sensor to direct sun light for extended periods of time or to temperatures above 122 F 50 C or below 14 F 10 C Do not excessively bend or stretch the sensor unit when using or storing the chest pulse sensor Clean the sensor unit using a damp cloth never use alcohol abrasives or chemicals Hand wash and air dry the chest pulse sensor CHEST PULSE SENSOR TROUBLESHOOTING If the chest pulse sensor does not function prop erly try the steps below e Make sure that you are wearing the chest pulse sen sor as described at the left Note If the chest pulse sensor does not function when positioned as described move it slightly lower or higher Use saline solution such as saliva or contact lens solution to wet the two electrode areas on the sen sor unit If heart rate readings do not appear until you begin perspiring re wet the electrode areas Position yourself near the console For the console to display heart rate readings the user must be within arm s length of the console Th
24. nt Knob is engaged in one of the adjustment holes Slide the Front Shield Cover 7 upward onto the Upright 4 While another person holds the Upright 4 near the Frame 1 connect the Extension Wire 59 to the Wire Harness 58 Insert the Upright 4 into the Frame 1 o Avoid pinching Tip Avoid pinching the wires Attach the the wires Upright 4 with four M8 x 20mm Patch Screws 74 and four M8 Split Washers 75 Slide the Front Shield Cover 7 downward to the Frame 1 and press it into place Identify the Right Pedal 21 which is marked with an R Using an adjustable wrench firmly tighten the Right Pedal 21 clockwise into the Right Crank Arm 19 Tighten the Left Pedal not shown counter clockwise into the Left Crank Arm not shown IMPORTANT Tighten both pedals as firmly as possible After using the exercise cycle for one week retighten the pedals For best performance keep the pedals tightened Adjust the strap on the Right Pedal 21 to the desired position and press the ends of the straps onto the tabs on the Right Pedal Adjust the strap on the Left Pedal not shown in the same way 10 10 Plug the Power Adapter 65 into the jack on the Frame 1 If necessary plug the Power Adapter 65 into the Plug Adapter 66 To plug the Power Adapter 65 into an outlet see HOW TO PLUG IN THE POWER ADAPTER on page 13 11 Make sure that all parts are properly tig
25. ons over age 35 or persons with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor 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 165 155 145 145 138 130 125 120 115 130 125 115 Y 118 110 103 Y 105 95 90 vw 20 30 40 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 is the heart rate for aerobic exercise 24 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first fe
26. r of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual Part No 282316 RO909A Printed in China O 2009 ICON IP Inc
27. r output near a target level 15 The console features the iFit interactive workout sys tem which enables the console to accept iFit cards containing workouts designed to help you achieve specific fitness goals For example lose unwanted pounds with the 8 week Weight Loss workout iFit workouts control the resistance of the pedals while the voice of a personal trainer coaches you through your workouts iFit cards are available separately To pur chase iFit cards go to www iFit com or see the front cover of this manual iFit cards are also available at select stores 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 turn on the power see page 16 To use the manual mode see page 16 To use a preset work out see page 18 To use a heart rate workout see page 19 To use a watts workout see page 20 To use an iFit workout see page 21 To use the sound system see page 21 To change console settings see page 21 Note If there is a sheet of clear plastic on the display remove the plastic HOW TO TURN ON THE POWER IMPORTANT If the exercise cycle has been exposed to cold temperatures allow it to warm to room temperature before turning on the power If you do not do this you may damage the console displays or other electrical components Plug in the power adapter see HOW TO PLUG IN THE POWER ADAPTER on page 13 Whe
28. rammed for each seg ment Note The same resistance level and or target watts level may be programmed for consec utive segments The workout profile will show your progress see the drawing at the left The flashing segment of the profile represents the current segment of the workout The height of the flashing segment indi cates the resistance level for the current segment As you exercise you will be prompted to pedal at a target speed When an upward arrow or the word FASTER appears in the display increase your speed When a downward arrow or the word SLOWER appears decrease your speed When no arrow appears or the words ON TARGET appear maintain your current speed IMPORTANT The target speed is intended only to provide motivation Your actual speed may be slower than the target speed Make sure to pedal at a speed that is comfortable for you When the first segment of the workout ends the resistance level and the target speed for the sec ond segment will appear in the display for a few seconds to alert you The next segment of the pro file will begin to flash and the pedals will automatically adjust to the resistance level for the next segment If the resistance level for the current segment is too high or too low you can manually override the setting by turning the resistance dial IMPOR TANT When the current segment of the workout ends the pedals will automatically adjust to the resistance level for the next seg
29. rkout The workout time and a profile of the resistance lev els for the workout will then appear in the display Then the target speed and the maximum resis tance level for the workout will also appear in the display Begin pedaling to start the workout Each workout is divided into one minute seg ments One resistance level and one target speed are programmed for each segment Note The same resistance level and or target speed may be programmed for consecutive segments The workout profile will show your progress see the drawing above The flashing segment of the profile represents the current segment of the work out The height of the flashing segment indicates the resistance level for the current segment 18 When the first segment of the workout ends the resistance level and the target speed for the sec ond segment will appear in the display for a few seconds to alert you The next segment of the pro file will begin to flash and the pedals will automatically adjust to the resistance level for the next segment As you exercise you will be prompted to keep your pedaling speed near the target speed for the current segment When an upward arrow or the word FASTER appears in the display increase your speed When a downward arrow or the word SLOWER appears decrease your speed When no arrow appears or the words ON TARGET appear maintain your current speed IMPORTANT The target speed i
30. s intended only to provide motivation Your actual speed may be slower than the target speed Make sure to pedal at a speed that is comfortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by turning the resistance dial IMPOR TANT When the current segment of the workout ends the pedals will automatically adjust to the resistance level for the next seg ment The workout will continue in this way until the last segment ends To stop the workout at any time stop pedaling A tone will sound and the time will begin to flash in the display To restart the workout simply resume pedaling Follow your progress with the displays See step 4 on pages 16 17 Measure your heart rate if desired See step 5 on page 17 When you are finished exercising the console will turn off automatically See step 6 on page 17 HOW TO USE A HEART RATE WORKOUT 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER on page 16 Select a heart rate workout To select a heart rate workout first press the Heart Rate Workouts button Next turn the resistance dial until the number of the desired workout appears in the display Then press the Enter button to select the workout Enter a target heart rate setting A few seconds after you select a heart rate workout the workout time and the words ENTER P
31. t see steps 3 to 6 on page 18 21 3 When you are finished exercising remove the Fit card Remove the Fit card when you are finished exer cising Store the Fit card in a secure place HOW TO USE THE SOUND SYSTEM To play music or audio books through the console s sound system while you exercise plug the included audio cable into the jack on the console and into a jack on your MP3 player or CD player make sure that the audio cable is fully plugged in Next press the play button on your MP3 player or CD player Adjust the volume level using the volume con trol on your MP3 player or CD player or press the Volume increase and decrease buttons on the con sole HOW TO CHANGE CONSOLE SETTINGS The console features a user mode that allows you to select a unit of measurement and a backlight option for the console To select the user mode press and hold down the Display button for a few seconds until the user mode information appears in the display The console can show ped aling speed and distance in either kilometers or miles The word ENGLISH for English miles or the word METRIC for metric kilome ters will appear in the display To change the unit of measurement press the Volume increase button repeatedly The console has three backlight options The ON option keeps the backlight on while the console is on The AUTO option keeps the backlight on only while you are pedaling The OFF option turns the back
32. w 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 stretching 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 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your cond
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