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USER`S MANUAL - eReplacementParts.com

1. 7 4 5 6 7 Polo Quick Start 1 Begin Pedaling 2 Press START 3 Select Resistance Programmed Start 1 Begin to Pedal 2 Specify Program 3 Select Highest Resistance 4 Press START PROGRAM SELECT FEATURES OF THE CONSOLE The Basic console offers an impressive array of fea tures to help you get the most from your exercise When the manual mode of the console is selected the resistance of the pedals can be changed with a touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the built in pulse sensor A variety of preset workout programs is also offered Each program automatically controls the resistance of the pedals as it guides you through an effective workout In addition the console offers three pulse programs that adjust the resistance of the pedals to keep your heart rate near target levels during your workouts and a unique fitness test program that measures your VO2 max level Note The pulse programs and the fitness test program require the use of a Polar compatible chest pulse sensor not included To use the QUICK START mode of the console follow the steps beginning on page 10 To usea preset program see pages 12 to 16 To use a pulse program see page 17 To use the fitness test pro gram see page 19 To use the maintenance mode See page 20 H
2. Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console FRONT Handgrip Pulse Sensor Handlebar CD Accessory Tray Adjustment Knob Leveling Foot Water Bottle Holder RIGHT SIDE Wheel Pedal Strap No water bottle is included HOW TO ASSEMBLE THE UPRIGHT BIKE Assembly requires two persons Set the upright bike in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Assembly can be completed using the included Allen wrench Insert the console wires down into the Frame 1 and up into the Upright 3 Attach the Upright to the Frame with six 3 8 x 1 1 4 Button Screws 53 Make sure that the wires are not pinched between the Upright and the Frame HOW TO SET UP THE UPRIGHT BIKE HOW TO MOVE AND LEVEL THE UPRIGHT BIKE Before moving the upright bike make sure that the power cord is unplugged Note If a CATV cable is connected to the upright bike it may be nec essary to disconnect the cable if the upright bike will be moved far Due to the size and weight of the upright bike moving it requires two persons While one person lifts the indicated end firmly hold the handlebar and tip the upright bike forward until it rolls on the front wheels Carefully move the upright bike to the de sired location and then lower it back to the l
3. Majorca Is HOW TO USE THE WORKOUT TV CONSOLE Note lf there is a Flat Screen Television thin sheet of clear plastic on the face of the console remove it Read and follow all instructions and warnings Obtain proper instruction prior to AWARNING using this equipment Failure to use appropriate caution could result in serious injury Stop if you feel faint dizzy or short of breath Never allow children on or around this equipment Obtain a medical exam before beginning an exercise program Keep clothing fingers feet and hair away from moving parts and contact points Max user weight for this equipment is 350 lbs 000000000000000000000000000000 000000000000000000000000000000 000000000000000000000000000000 Matrix 0000000 0000000 0000000 0000000 o 00000 00000 00000 00000 0600000000000 D RESISTANCE gt PACE TIME Main Display D DISTANCE D CALORIES D PULSE D SPEED nt e ma ae 1 117 IM CI Lit SLA LC LI 73 73 1 73 POLAR e a D SEGMENT TIME Ses I Met ZA QUICK RESISTANCE 1 breed gt WATTS D MAX gt RPM CE Je I gt gt 4 5 6 r 9 10 Quick Start 1 Begin Pedaling 2 Press START 3 Select Resistance Programmed Start 1 Begin to Pedal
4. 80 85 ADVANCED b p m 160 170 152 162 144 153 136 145 128 136 120 128 112 119 30 LIMITED WARRANTY Limited Warranty on Commercial Equipment FreeMotion Fitness Inc warrants that all new equipment will be free of manufacturing defects in workman ship and materials becoming effective at the date of original installation Parts repaired or replaced under the terms of this warranty will be warranted for the remainder of the original warranty period only Labor must be performed at a FreeMotion Fitness commercial service facility or by a FreeMotion Fitness autho rized commercial service provider Terms and Conditions of Coverage 1 Warranty applies only while A it remains in the possession of the original purchaser and proof of purchase is demonstrated B it has not been subject to accident misuse abuse improper service or modification and C claims are made within the warranty period All coverage is provided by specific Product according to the guidelines listed on the chart below If the Product or any covered part must be returned to a service facility for repairs We FreeMotion Fitness Inc will pay all transportation and insurance charges for the first year We must approve trans portation and insurance previous to shipping You are responsible for transportation and insurance charges during the remaining years We will ship to you any new or rebuilt replacement part or component or at our option rep
5. and buttons To change the resistance quickly press the QUICK RESISTANCE buttons There are twenty resistance levels from level 0 5 to level 10 D RESISTANCE gt LHS Follow your progress with the matrix and the main display The matrix When the QUICK START mode is selected the matrix will show a graph of the resis tance levels that you select The flashing column shows the current resistance level Every thirty seconds all columns will move one position to the left As you increase or decrease the resistance additional indicators will light or darken in the flashing column and in all columns to the right Flashing Column OOOOOOOOOOOOOOQOOOOOOOOOOOOOOOQ OOOOOOOOOOOOOOQOOOOOOOOOOOOOO0 OOOOOOOOOOOOOOQOOOOOOOOOOOOOO0 Note The matrix shows e af ve resistance levels As you increase or decrease the resistance the lit indicators in all columns may shift upward or downward so that the highest indicators are al ways shown in the matrix The main display The main display will show the following information Resistance The left D RESISTANCE gt end of the main display will show the resistance 45 level of the pedals Pace Time When the D PACE D TIME Quick Start mode is se gt lected this section of the l H Le L main display will show a SEGMENT TIME your pedaling pace in cl minutes per mile and the elapsed tim
6. ful not to move your hands excessively or to squeeze the contacts too tightly For optimal per formance clean the contacts using a soft cloth never use alcohol abrasives or chemicals Note Keep cell phones and cordless phones away from the console when in use these types of phones can affect pulse readings When you are finished using the upright bike the console will automatically enter an idle mode or turn off If the power cord is being used the words PUSH ANY BUTTON TO START A NEW WORKOUT will begin to scroll across the main display if the pedals are not moved for a few min utes Unplug the power cord when the upright bike is not in use If the power cord is not being used the console will automatically turn off if the pedals are not moved for several seconds HOW TO USE THE TIMED WORKOUT PROGRAM The TIMED WORKOUT program will count down the time remaining in your workout as you control the resistance of the pedals Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 A Select the TIMED WORKOUT program To select the TIMED WORKOUT program repeat edly press the PROGRAM SELECT button until the words TIMED WORKOUT appear in the main display D DISTANCE D CALORIES TI LIII LI VL gt PACE D TIME T Thr Led the 101 vee Lg n6 WATTS SEGMENT TIME A few seconds after the program is selected the name of the program and the total
7. A WARNING To reduce the risk of serious injury read the following important precautions and information before operating the upright bike 1 Itis the responsibility of the owner to ensure that all users of the upright bike are ade quately informed of all warnings and precau tions 2 Operate the upright bike only as described in this manual 3 Do not operate the upright bike until it is properly assembled see HOW TO ASSEMBLE THE UPRIGHT BIKE on page 5 4 Keep the upright bike indoors away from moisture and dust Do not place the upright bike in a garage or covered patio or near water 5 Place the upright bike on a level surface To protect the floor or carpet from damage place a mat beneath the upright bike 6 Regularly inspect and tighten all parts of the upright bike 7 Keep children under the age of 12 and pets away from the upright bike at all times 8 The upright bike should not be used by per sons weighing more than 350 pounds 9 Always wear appropriate exercise clothes and athletic shoes when operating the upright bike Do not wear loose clothes that could be come caught on the upright bike 10 Do not modify the power cord or use an adapter to connect the power cord to an im proper receptical Keep the power cord away from heated surfaces Do not use an extension cord 11 Keep your back straight when using the up right bike do not arch your back 12 If you feel pain or dizziness whi
8. but incorporates a built in personal TV in addition Note The console has the ca pability to find and store in memory all of the valid TV channels in your area You can even screen out un wanted channels See pages 20 and 21 for instructions A CATV cable must be connected to the upright bike in order for cable TV stations to be viewed See HOW TO CONNECT A CATV CABLE on page 10 for instructions To use a Workout TV console follow the instruc tions on pages 9 to 19 of this manual To use the personal TV follow the instructions below 1 Select the desired channel Press the CHANNEL and buttons to select a channel The selected channel will appear in the main display Note If a satellite receiver VCR or DVD player is connected the channel must be changed at the satellite receiver VCR or DVD player 24 To listen to television pro grams using headphones plug your headphones into the indi cated jack on the top of the upright 3 Adjust the volume Press the VOLUME and buttons to select the desired volume The selected volume setting will appear in the main display MAINTENANCE AND TROUBLESHOOTING If you have questions about maintenance or troubleshooting call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time excluding holidays Regularly inspect and properly tighten all external parts of the upright bike To clean the upright bike appl
9. your body to adapt to any new routine Below are some tips that will help ease you into your new NordicTrack routine Begin and end each exercise session with the stretches on page 28 Stretch in a smooth controlled manner Hold each stretch for 15 to 30 seconds You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles For maximum benefit a stretching routine must be performed every day Be aware of your body s signals and react to them accordingly At your correct exercise in tensity you should be able to whistle or main tain a normal conversation If during exercise you feel tired light headed dizzy or nauseated stop exercising immediately and consult your physician Your heart rate may also be affected by such things as stress caffeine nicotine or prescription drugs WORKOUT PROGRAMS The Hea th level typically lasts four to six weeks At this level you should be concerned with slowly improv ing your fitness level and endurance Take it slowly Set mini goals for yourself You may want to begin your fitness routine with three or four short 5 or 10 minute workouts in a day Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone The F ness level usually lasts 12 to 20 weeks It may last longer depending on your fitness goals At this level you should strive to achieve your fit
10. 65 is equal to 123 beats per minute 65 of 190 is 123 If desired you can change the target heart rate setting by pressing the and buttons beside the ENTER AGE WT button The target heart rate setting can be from 50 to 85 of your estimated maximum heart rate Press the START button and begin pedaling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments One target heart rate setting is programmed for each segment If the MANUAL PULSE program is selected the same target heart rate setting is programmed for all segments At the end of each segment a series of tones will sound and then the resistance of the pedals will automatically increase or decrease if necessary to bring your heart rate closer to the target heart rate setting for the next segment The program will con tinue in this way until the main display shows that no time remains in the program During the program you can change the resis tance of the pedals if desired by pressing the RESISTANCE and buttons or the QUICK RE SISTANCE buttons However when the current segment ends the resistance will automatically in crease or decrease if needed to bring your heart rate closer to the target heart rate setting for the next segment Note Each pulse program begins with a two minute warm up period and ends with a two minute cool down period During these
11. L SEGMENT TIME D WATTS E Press the ENTER AGE WT button and select a language for the main display The main display can display text in English UK English Spanish Italian German or French To change the language press the and buttons beside the ENTER AGE WT button E Press the ENTER AGE WT button again and select the desired system of measurement The console can display data using the standard system miles and pounds or the metric system kilometers and kilograms To change the system of measurement press the and buttons be side the ENTER AGE WT button E Press the ENTER AGE WT button again and view the service time The console will show the total number of hours that the upright bike has been used since the ser vice time was reset To reset the service time press the CLEAR button 20 Press the ENTER AGE WT button again and view the service distance The console will show the total distance pedaled on the upright bike since the service distance was reset To reset the service distance press the CLEAR button Press the ENTER AGE WT button again and set the delay time for the idle mode If the power cord is used with the upright bike and if the pedals are stationary for several min utes the console will enter an idle mode and the words PUSH ANY BUTTON TO START A NEW WORKOUT will begin to scroll across the main display To set the number of minutes before the console will
12. To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 28 3 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 to 30 seconds then relax Repeat 3 times for both legs Stretches Hamstrings lower back and groin 4 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 to 30 seconds then relax Repeat 3 times Stretches Quadriceps and hip muscles 5 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 to 30 seconds then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles BENEFITS OF AEROBIC EXERCISE Effective weight loss and management Added protection from heart disease Increased strength and health of bones Higher levels of energy for greater productivity during the day Healthy stress relief from a pressure packed day Greater intellectual capacity and productivity 3 Get FIT with NordicTrack Effective aerobic exercise has three major parts frequency intensity and time The acronym FIT may help you to remember these three p
13. enter the idle mode press the and buttons beside the ENTER AGE WT button The delay time can be from 1 to 15 minutes Press the ENTER AGE WT button again and set the program time for the programs The programs except for the FITNESS TEST program can be set to last for 20 30 40 50 or 60 minutes To change the length of time press the and buttons beside the ENTER AGE WT button If the upright bike has a Basic console go to step 12 If the upright bike has a Workout TV console go to step 9 Press the ENTER AGE WT button again and choose a connection setting for the TV To prevent the TV from being used press the and buttons beside the ENTER AGE WT button until the words TV DISABLED appear in the main display To make the TV available for use press the and buttons beside the ENTER AGE WT button to select one of the following connection settings TV NTSC AIR TV NTSC CABLE TV NTSC HRC CABLE TV NTSC IRC CABLE TV PAL I AIR TV PAL I CABLE TV PAL B G AIR TV PAL B G CABLE TV NTSC J AIR or TV NTSC J CABLE Note For help selecting the correct setting see page 22 If you have disabled the TV go to step 12 If you have enabled the TV go to step 10 Press the ENTER AGE WT button again and program TV channels The console has the capability to find and store in memory all of the valid TV channels in your area While the words PRESS CHANNEL UP TO SCAN appear in the main dis
14. flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the program is completed Follow your progress with the main display See step 5 on page 10 Measure your pulse if desired See step 6 on page 11 When you are finished using the upright bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE RANDOM HILLS PROGRAM The RANDOM HILLS program will automatically change the resistance of the pedals during your work out Each time the program is selected the resistance settings of the program will be different Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 A Select the RANDOM HILLS program To select the RANDOM HILLS program repeat edly press the PROGRAM SELECT button until the words RANDOM HILLS appear in the main display D CALORIES D DISTANCE ha il D pace TIME CICI ni TET A ae D SEGMENT TIME A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note To select a different RANDOM HILLS program simply press the CLEAR button The program can be
15. get a replacement part or if necessary arrange for service where your Product is located or advise you on how and where to ship the Product for service Before Shipping 1 Obtain a Return Authorization Number RA from Customer Care 2 Securely pack your Product 3 Write the RA on the outside of the carton 4 Insure the Product 5 Include a letter explaining the defect or problem and a copy of your proof of purchase if you believe the service is covered by warranty Exclusive Warranty FreeMotion Fitness Inc is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the Product or damages with respect to any eco nomic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or instal lation or other consequential damages of whatsoever nature Some states do not allow the exclusion or lim itation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you Unauthorized Changes to Warranty No one is authorized to change modify or
16. peri ods the resistance level cannot be changed If your pulse is not detected during the program the letters PLS will flash in the main display and 18 the resistance of the pedals may automatically de crease If this occurs see the instructions included with your chest pulse sensor Follow your progress with the main display See step 5 on page 10 When you are finished using the upright bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE FITNESS TEST PROGRAM The FITNESS TEST program measures your VO2 max level For the best results the program should be used at a time when your energy level is high the program should not be used if you have already exercised dur ing the day Follow the steps below to use the program Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use the FITNESS TEST program See the instructions in cluded with your chest pulse sensor Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 E Select the FITNESS TEST program To select the FITNESS TEST program press the PROGRAM SELECT button repeatedly until the words FITNESS TEST appear in the main dis play PACE TIME oh DISTANCE cALORIES I Pith I lI L D SEGMENT TIME gt WATTS A few seconds after the program is selected the name of t
17. program will keep your heart rate near a percentage that you select DISTANCE D CALORIES D pace D TIME SEGMENT TIME A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note During pulse programs the ma trix will show a moving graphic that represents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic OOOOOOOOOOOOOOOO0dq OOOOOOO6OOOOOOOOOd 17 When the button is pressed the words ENTER AGE and the current age setting will appear in the main display To enter your age press the and buttons beside the ENTER AGE WT but ton If you have selected the CARDIO PULSE pro gram or the ENDURANCE PULSE program go to step 6 If you have selected the MANUAL PULSE program go to step 5 Press the START button and enter a target heart rate setting When the button is pressed the words ENTER PERCENT and the current target heart rate set ting for the program will appear in the main dis play The target heart rate setting represents a percentage of your estimated maximum heart rate Note Your estimated maximum heart rate is determined by subtracting your age from 220 For example if you are 30 years old your estimated maximum heart rate is 190 beats per minute 220 30 190 Therefore if you are 30 years old a target heart rate setting of
18. 0 eeeooocoo t i 7 s a ol QUICK RESISTANCE N QUIC SIS e ES s gt l 8 9 10 li 3 4 5 T PROGRAM SELECT HOW TO USE THE BASIC CONSOLE OOOOOOOOOOOOOOO0O0O0O0000000000000 OO0000000000000000000000000000 000000000000000000000000000000 OOOOOOOOOOOOOOO0O000000000000000 000000000000000000000000000000 000000000000000000000000000000 000000000000000000000000000000 Matrix Note If there is a sheet of clear plastic on the console remove the clear plastic Read and follow all instructions and warnings Obtain proper instruction prior to AWARNING using this equipment Failure to use appropriate caution could result in serious injury Stop if you feel faint dizzy or short of breath Never allow children on or around this equipment Obtain a medical exam before beginning an exercise program Keep clothing fingers feet and hair away from moving parts and contact points Max user weight for this equipment is 350 lbs 7 D RESISTANCE gt PACE TIME Main Display D DISTANCE D CALORIES D PULSE D SPEED En C3 T7 C 1 C3 71 e aui C 23 CI L2 gd 771 I Lt C asi icu PE 1 um SEGMENT TIME QUICK RESISTANCE D MAX RPM EE jez D WATTS
19. 0907 Part No 210215 RO104A Printed in USA O 2004 ICON Health amp Fitness Inc 36
20. 1 112 Polar compatible chest pulse sensor not in cluded this section of the main display will show your heart rate see step 6 When a pulse program is selected the display will show your heart rate and the corre sponding percentage of your estimated maximum heart rate see step 5 on page 17 for an explana tion of your estimated maximum heart rate The display will change from one number to the other every few seconds D MAX Speed RPM The right end of the main display will show your pedaling speed in miles per hour or kilometers per hour and your pedaling ca dence in revolutions per minute The display will change from one number to the other every few seconds D SPEED 11 To reset the main display at any time press the CLEAR button Measure your pulse if desired If there are thin sheets of plastic on the metal con tacts on the hand grip pulse sensor peel off the plas tic To measure your pulse hold the contacts your thumbs must be resting on the inner contacts and your fingers must be touching the outer contacts Avoid moving your hands Contacts When your pulse is detected the PULSE indicator above the main display will light and then your heart rate will be shown For the most accurate pulse reading hold the contacts for at least 15 seconds without moving If your heart rate is not shown make sure that your hands are positioned as described Be care
21. 2 Specify Program 3 Select Highest Resistance 4 Press START PROGRAM SELECT FEATURES OF THE CONSOLE The state of the art Workout TV console offers an im pressive array of features to make your workouts more effective and enjoyable When the manual mode of the console is selected the resistance of the pedals can be changed with a touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the built in pulse sensor A variety of preset workout programs is also offered Each program automatically controls the resistance of the pedals as it guides you through an effective workout In addition the console offers three pulse programs that adjust the resistance of the pedals to keep your heart rate near target levels during your workouts and a unique fitness test program that measures your VO2 max level Note The pulse programs and the fitness test program require the use of a Polar compatible chest pulse sensor not included No matter which mode or program you select the per sonal TV will allow you to enjoy the television program of your choice while you exercise To upgrade your upright bike with a Workout TV console call toll free 1 877 363 8449 23 HOW TO USE THE WORKOUT TV CONSOLE 2 Put on headphones not included if desired The Workout TV console offers exactly the same fea tures as the Basic console
22. E D CALORIES DIFICIL CIIN reis LN L st SEGMENT TIME gt WATTS A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 5 Press the START button and enter a maximum resistance setting for the program When the button is pressed the words ENTER WORKOUT LEVEL and the maximum resistance setting for the program will scroll across the main display If you wish to change the maximum resis tance setting press the and buttons beside the ENTER AGE WT button The maximum resis tance setting can be from level 2 to level 10 Note Increasing or decreasing the maximum resistance setting will increase or decrease the intensity level of the program E Press the START button and begin pedaling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments One resistance level is programmed for each seg ment During the pro gram the matrix id Column will show your 000000000000000 000000000000000 progress and the 000000000000000 resistance settings DOO RA QORSQAQER o 00 of the program 0000000000000000 The flashing col 0000000000000000 umn represents the current seg ment of the program The number of lit indicators in th
23. Lu EMEN la MEN I L verde VM LOGS SEGMENT TIME gt WATTS A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 E Press the START button and enter a target watts setting for the program When the button is pressed the words ENTER TARGET WATTS and the current target watts setting will scroll across the main display If you wish to change the target watts setting for the pro gram press the and buttons beside the ENTER AGE WT button The target watts setting can be changed in increments of 10 watts E Press the START button and begin pedaling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments The same target watts level is programmed for all 7 segments During the program the matrix will show Flashing Column your progress The flashing column represents the cur rent segment of the program At the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right During the program the console will compare your power output to the target watts setting If your power output is too far above
24. OW TO USE THE QUICK START MODE Plug in the power cord or begin pedaling to activate the console If the upright bike has a Basic console it can be used with or without the included power cord To use the power cord see HOW TO CONNECT THE POWER CORD on page 6 To use the up right bike without the power cord begin pedal ing at a cadence of about 20 revolutions per minute RPM or faster After a moment the con sole displays will light and a series of tones will sound While you pedal power will be supplied by a generator remember to continue pedaling while using the upright bike If the upright bike has a Workout TV console the power cord must be used for the TV to be operated Al Select the QUICK START mode When the power is turned on the QUICK START mode will be selected If you have already se lected a program select the QUICK START mode again by repeatedly pressing the PROGRAM SELECT button until the words QUICK START appear in the main display D Pace gt TIME D DISTANCE D CALORIES L4 LI LI SEGMENT TIME A few seconds after the QUICK START mode is selected the words QUICK START will begin to scroll across the main display El Press the START button and begin pedaling When the button is pressed the console will begin displaying exercise data 4 Change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the RESISTANCE
25. P Nordiclrack 9600 Upright Bike Model No CEX32531 Model No CEX35031 Serial No The serial number is found in the location shown below Write the serial number in the space above QUESTIONS At FreeMotion Fitness we re committed to providing complete customer satisfaction For assis tance call Customer Care toll free at 1 800 201 2109 Mon Fri 8 a m 5 p m MST A CAUTION Read all precautions and in pde ee USER S MANUAL manual for future reference P Nordicirack 9600 Upright Bike TABLE OF CONTENTS SECTION 1 SECTION 2 SECTION 3 SECTION 4 SECTION 5 Important Precautions ooooocc ehh 3 Before You Begin ooococoo ehh hh 4 How to Assemble the Upright Bike o oooococccoocococo Rh 5 How to Set Up the Upright Bike slsslsslselsele eee 6 How to Upgrade the Console s iiesss s amimia hs 8 How to Use the Basic Console oooococcc hn 9 How to Use the Workout TV Console oooocccccococ hn 23 Maintenance and Troubleshooting 0 000 eee eh 25 Exercise Guidelines a ea a da Rx Rx eR c Ro BR an a ue e na OR RN dn 27 Limited Warrants Sead ER Ye px ETE ae be Sowa dle NEG E deis 31 HB CER NN 33 Exploded Drawing s casai maniaran mia sa dems en Fed X x de Pd ee agen FRA Y Ries 34 How to Order Replacement Parts o cocccccc hn 36 NordicTrack is a registered trademark of ICON Health amp Fitness Inc 1 IMPORTANT PRECAUTIONS
26. W TO USE THE HILLS INTERVAL PROGRAM The HILLS INTERVAL program will automatically change the resistance of the pedals to simulate a series of hills as it guides you through an effective interval training workout Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 A Select the HILLS INTERVAL program To select the HILLS INTERVAL program repeat edly press the PROGRAM SELECT button until the words HILLS INTERVAL appear in the main display D PACE TIME DISTANCE D CALORIES TII KL TALTE Cote Crt coL iL Liv t Live D SEGMENT TIME gt WATTS A few seconds after the program is selected the name of the program and the total program time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 El Press the START button and enter a maximum resistance setting for the program See step 3 on page 15 4 Press the START button and enter the desired number of hills for the program When the button is pressed the words NUMBER OF HILLS and the number of hills that the pro gram will simulate will scroll across the main dis play If you wish to change the number of hills press the and buttons beside the ENTER AGE WT button The program can simulate from 2 to 10 hills E Press the START button and begin pedaling to start the program When the button is pressed the
27. arts F stands for the frequency of your work outs Three to five workouts per week are recommended Exercise at least four times a week for weight loss refers to the intensity of your workout Check your heart rate at least twice during your aerobic exercise session once during the session and once again at the end Maintain a workout intensity level within your Target Heart Rate Zone You can measure your heart rate using the handgrip pulse sensor or the method described below 1 Lower your wrist below your heart level This will make your heart rate stronger and easier to feel 2 Using the index and middle finger O JOT tips of your E right hand touch your left wrist one fourth inch from your wrist joint at the base of your thumb 3 Apply minimal pressure with both fingers let the beat come to your fingers If you can t find your pulse use the opposite wrist and hand 29 T is for the time or duration of your workout Beginning exercisers may wish to start with 5 to 10 minutes of aerobic activity Those in aver age physical condition should exercise for 20 to 30 minutes Highly fit people or people who want to lose weight should exercise for 30 to 60 min utes The key is to maintain your target heart rate for the duration of the workout period Remember to take it slowly Fitness is a lifelong commitment If you can t go the full 20 minutes from the start which is common try to exerc
28. console will begin displaying exercise data The program is divided into 30 second segments One resistance level is programmed for each seg ment During the pro gram the matrix Flashing Column will show your 000000000000000 000000000000000 progress and the 000000000000000 resistance settings of the program The flashing col umn represents the current seg ment of the program The number of lit indicators in the flashing column shows the resistance set ting for the current segment At the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right The resistance of the pedals will then automati cally change if a different resistance level is pro grammed for the next segment Note The matrix shows re aiive resistance levels As you increase or decrease the resistance the lit indicators in the columns may shift upward or downward so that the highest indicators are always shown in the ma trix After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the pro gram is completed No
29. ct TV connection setting for your country See step 9 on page 20 to select a setting Note Your upright bike has an NTSC compatible console the console is not compatible with PAL settings SYSTEM gt oc E z O o NTSC NTSC NTSC J PAL B G PAL B G Bahamas Trinidad Afghanistan Malaysia PAL Angola Barbados Tobago Albania Malawi Botswana Bermuda U S A Algeria Mozambique Hong Kong Cambodia Venezuela Australia Netherlands S Africa Canada Virgin Is Austria N Zealand Zanzibar Chile Vietnam Azores Nigeria U K Colombia Bahrain Norway Costa Rica Bangladesh Oman Cuba Brunei Pakistan Dominican Cameroon Palestine Ecuador Canary ls N Guinea El Salvador Cape Verde Portugal Greenland Cyprus Qatar Guam Denmark Sierra Leone Guatamala Fiji Singapore Haiti Finland Spain Honduras Germany Sri Lanka Jamaica Ghana Sudan Korea S Iceland Swaziland Mexico India Sweden Micronesia Indonesia Switzerland Myanmar Israel Thailand Nicaragua Italy Turkey Panama Jordan Uganda Peru Konya Yemen Phillipines Kuwait U A E Puerto Rico Laos Zambia Samoa Leichtenstein Zimbabwe Suriname Madeira Taiwan 22
30. e The display will change from one number to the other every few seconds Note Any time that the resistance level changes the display will show your pedaling pace Note When a preset program or a pulse program is selected the display will show your pedaling pace the time remaining in the program and the time remaining in the current segment of the pro gram During the fitness test program the display will show the elapsed time Distance This section of the main display will show the distance that you have pedaled in miles or kilometers D DISTANCE Calories Watts This section of the main dis play will show the ap 4 ll proximate number of Calories you have burned and your power output in watts The display will change from one number to the other every few seconds D CALORIES gt WATTS Note If you enter your weight into the console the console will measure your Calorie expenditure more accurately To enter your weight press the ENTER AGE WT button The words ENTER WEIGHT and the current weight setting will scroll across the main display To enter your weight press the and buttons beside the ENTER AGE WT button When your weight is shown press the ENTER AGE WT button again D Pace gt TIME DISTANCE D CALORIES NI E CI 1 LINI IN va gt SEGMENT TIME Pulse Max When P PULSE you use the handgrip Im pulse sensor or a
31. e flashing column shows the resistance set ting for the current segment At the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one position to the right The resistance of the pedals will then automati cally change if a different resistance level is pro grammed for the next segment Note The matrix shows 7e ative resistance levels As you increase or decrease the resistance the lit indicators in the columns may shift upward or downward so that the highest indicators are always shown in the ma trix After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the pro gram is completed Note Pressing the RESISTANCE and buttons or the QUICK RESISTANCE buttons during the program will change the maximum resistance set ting of the program see step 3 5 Follow your progress with the main display See step 5 on page 10 6 Measure your pulse if desired See step 6 on page 11 When you are finished using the upright bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HO
32. eat consumption eat lean meat white meat and fish Choose healthful snacks bring healthful foods with you to work or in the car Eat regular meals or mini meals Control your portion size don t binge or overeat Eat slowly Reduce fast food and pre packaged meals Pay attention to fat content and calories Limit alcoholic beverages and caffeine Drink at least eight to ten glasses of water daily EXERCISE STEPS The following nine steps for designing your exercise program were developed by exercise physiologists at NordicTrack The actual exercise you perform is only a part of a safe and effective training program There are many other aspects to developing a life long commitment to physical fitness Consult your physician before beginning any exercise program A medical examination or consultation with your physician is essential A Establish personal fitness goals Set attainable realistic goals Reward yourself when you meet your goals Remember your goals should act as a guide for your workout program 27 E Determine your target heart rate Your farget heart rate THR is the rate at which you would like your heart to work during aerobic exercise It is expressed as a percentage of your maximum heart rate MHR MHR is the maximum number of times that your heart can pump during one minute To determine your approximate MHR subtract your age in years from 220 This is only an estimation of you
33. evel posi tion CAUTION To reduce the risk of injury use extreme caution while moving the upright bike Do not attempt to move the upright bike over un even surfaces If the upright bike rocks slightly during use turn the leveling feet under the rear of the frame until the rocking motion is eliminated HOW TO ADJUST 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 height of the seat first turn the indicated knob counterclockwise about one turn to loosen it if the knob is not loosened enough it may scratch the seat post Next pull the knob slide the seat post to the desired height and then release the knob Move the seat post up and down slightly until the pin on the knob snaps into one of the holes in the seat post Then turn the knob clockwise until it is tight HOW TO CONNECT THE POWER CORD If the upright bike has a Basic console it can be used with or with out the included power cord If the upright bike has a Workout TV console the power cord must be used for the TV to be operated To use the power cord first plug one end of the power cord into the jack on the front of the upright bike Plug the other end of the power cord into an appropriate outlet that is properly installed in accor dance with all local codes and ordinances HOW TO CONNECT A CATV CABLE If your uprigh
34. ew 3 8 x 1 1 4 Button Screw 5 16 x 1 2 Button Screw 8 x 3 4 Screw 8 x 3 4 Phillips Pan Head Screw 8 x 1 4 Socket Screw 1 4 x 3 8 Socket Screw 5 16 x 2 Button Screw 3 8 x 3 4 Socket Screw 6 x 1 Screw 1 4 x 3 8 Button Screw 4 x 1 Machine Screw 8 x 1 4 Nylon Screw 10 x 1 2 Machine Screw 3 8 Washer Nylon Bushing Power Cord 4 x 1 4 Screw 4 Standoff Right Crank Arm Spacer User s Manual 3 16 Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice EXPLODED DRAWING MODEL NOS CEX32531 CEX35031 no104A E 52 Lae 19 7 BBA eg o7 33 ae 52 d 59 d 34 R0104A 35 HOW TO ORDER REPLACEMENT PARTS To order replacement parts call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time excluding holidays When ordering parts please be prepared to give the following infor mation The MODEL NUMBER OF THE PRODUCT CEX32531 or CEX35031 The NAME OF THE PRODUCT NordicTrack 9600 upright bike The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual for the location The KEY NUMBER and DESCRIPTION OF THE PART S see the PART LIST and the EXPLODED DRAWING on pages 33 to 35 FREEMOTION FITNESS FreeMotion Fitness Inc 1096 Elkton Suite 600 Colorado Springs CO 8
35. extend the terms of this limited warranty State Laws This warranty gives you specific legal rights and you may have other rights which vary from state to state Model Lifetime 6 Months CEX32531 Frame Grips labels face plates wheels CEX35031 Frame Grips labels face plates wheels 32 PART LIST MODEL NOS CEX32531 CEX35031 RO104A To locate the parts listed below see the EXPLODED DRAWING on pages 34 and 35 Key No Qty OONDOARWND 0D 2 nNN pod apo hm AH 2 22 22 ap 222202202 Description Frame Control Board Cover Upright Console Seat Post Audio Jack Cap Left Side Shield Right Side Shield Seat Assembly Seat Knob Bottom Hand Pulse Grip Accessory Tray Generator Assembly Idler Arm Assembly Drive Belt Control Board Chest Pulse Sensor Leveling Foot Frame Pad TV Cable Power Receptical Left Pedal Right Pedal Left Pedal Strap Right Pedal Strap Hand Grip Left Crank Arm Right Crank Arm Bottom Bracket Pulley Bottom Bracket Adapter Step Plate Wheel Top Pulse Grip Idler Spring Spring Bracket Contact Key No Qty BRPO WPBHhA PPNDAWARNO Aa A 00 i o AAN ny Description Grip Insert Pulse Jumper Wire Pulse Board Return Wire Hand Pulse Sensor Wire 3 8 x 3 4 Screw Chest Pulse Sensor Wire Controller Wire Power Wire Generator Coil Wire Electromagnet Wire Power Supply 8 Anchor Insert Bottom Bracket Bolt 8 Standoff 3 8 x 3 4 Button Scr
36. he first three minute segment of the pro gram is completed a tone will sound and the sec ond segment will begin The program will continue until the console has measured your VO2 max level Your VO2 max level will then begin to scroll across the main display Note The RESISTANCE and buttons and the QUICK RESISTANCE buttons will not function while the FITNESS TEST program is selected If your pulse is not detected during the program the letters PLS will flash in the main display If your pulse is not detected at the end of any segment the program will end and the main display will show a VO2 max level of 000 Follow your progress with the main display See step 5 on page 10 When you are finished using the upright bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE MAINTENANCE MODE The console features a maintenance mode that allows you to access information and to view and change de fault settings Follow the steps below to use the main tenance mode Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 2 Hold down the CLEAR button and the ENTER AGE WT button simultaneously for a few sec onds to select the maintenance mode When the maintenance mode is selected the words MAINTENANCE MODE will appear in the main display RESISTANCE D PACED TIME D DISTANCE D CALORIES MACI T hi TCL NCAA FI N I I L O
37. he program will begin to scroll across the main display Note During the FITNESS TEST program the ma trix will show a moving graphic that represents your heart rate Each time a heart beat is detected an additional peak will appear in the graphic OODOOOOOOOOOOOOOOdq OO00 000000000004 OO0O0 000000000004 OO0 0000000000004 OO0 0 00000000004 OO0O000 0000000004 OO00000 0000000004 Press the START button and enter your age When the button is pressed the words ENTER AGE and the current age setting will appear in the main display To enter your age press the and buttons beside the ENTER AGE WT button 19 Press the START button and enter your weight When the button is pressed the words ENTER WEIGHT and the current weight setting will scroll across the main display To enter your weight press the and buttons beside the ENTER AGE WT button 6 Press the START button and begin pedaling to start the program When the button is pressed the console will begin displaying exercise data The FITNESS TEST program is divided into three minute segments During the program the con sole will automatically control the resistance of the pedals and prompt you to pedal at a cadence of 50 revolutions per minute RPM If you pedal more than 5 RPM faster or slower than 50 RPM a tone will sound and the words PLEASE PEDAL AT 50 RPM will scroll across the main display When t
38. ill automatically change if a different resistance level is pro grammed for the next segment Note The pro gram begins with a two minute warm up period and ends with a two minute cool down period During these periods the resistance level cannot be changed After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the program is completed E Follow your progress with the main display See step 5 on page 10 E Measure your pulse if desired See step 6 on page 11 When you are finished using the upright bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE WATTS WORKOUT PROGRAM The WATTS WORKOUT program will automatically change the resistance of the pedals to keep your power output near a target level during your workout Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 A Select the WATTS WORKOUT program To select the WATTS WORKOUT program re peatedly press the PROGRAM SELECT button until the words WATTS WORKOUT appear in the main display D PACE gt TIME D DISTANCE D CALORIES I rn 4151
39. ise for five minutes at a time a couple of times a day Recent research indicates that several short workouts in one day can also provide fitness benefits Gradually your stamina will increase and it will become easier to exercise for longer periods of time Cool down after aerobic exercise Keep moving It is important that you cool down properly to allow your heart rate to decrease slowly after it has been elevated This helps the blood flow from your extremities back to your heart Keep your legs moving on the upright bike at a slower pace for at least five minutes following the aerobic phase Stretch again at the end of your exercise session Stretching after exercise reduces muscle sore ness See step 5 on page 28 Participate in strength training Balanced fitness including both strength training and aerobic exercise can do more to ensure a happy life than just about anything else known to medical science today Kenneth Cooper M D M P H founder of The Cooper Institute For Aerobic Research Dallas Texas A strength training program increases your lean muscle mass Lean muscle mass aids in burning body fat With additional muscle mass and strength you will receive the full benefits of an ex ercise program You will also be less prone to in juries during the aerobic phase of your workout WORKOUT TIPS Full body conditioning helps take care of many of life s aches and pains However it takes time for
40. lace the Product Such replacement parts are warranted for the remaining portion of the original warranty period This warranty does not cover damage or equipment failure caused by electric wiring not in compliance with electrical codes or FreeMotion Fitness owner s manual specifications or failure to provide reason able and necessary maintenance as outlined in the owner s manual Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation debris resulting from any destruction activities in the Product s environment rust or corrosion as a result of the Product s location alterations or modifications without written authorization or by failure on your part to use oper ate and maintain the Product as set in your owner s manual will void this warranty All terms of this warranty are void if this Product is moved beyond the continental borders of the United States of America excluding Alaska Hawaii and Canada and are then subject to the terms provided by that country s local authorized FreeMotion Fitness representative During the labor period FreeMotion Fitness Inc compensates Servicers for warranty trips within their normal service area to repair Product at the consumer s location You may be charged a trip charge out side the service area FreeMotion Fitness Inc Limited Warranty service may be obtained by contacting the authorized dealer from whom you purchased the Product o
41. le exercising stop immediately and cool down 13 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 A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS BEFORE YOU BEGIN Congratulations for selecting the revolutionary Nordic Track 9600 upright bike The NordicTrack 9600 up right bike offers an impressive array of features to make your workouts more effective and enjoyable For your benefit read this manual carefully before using the NordicTrack 9600 upright bike If you have questions after reading this manual please call Customer Care toll free at 1 800 201 2109 Monday through Friday 8 a m until 5 p m Mountain Time excluding holidays To help us assist you please note your product model number and serial number before calling The model number of your upright bike is CEX32531 or CEX35031 The serial number can be found on a decal attached to the upright bike see the front cover of this manual for the location of the decal
42. ness goals Set realistic short and long term goals for yourself Frequently re evaluate your fitness goals and reward yourself as you are successful Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone Work out at the Advancedlevel once you have reached your desired fitness goals It is intended to be a maintenance program and should continue on a reg ular long term basis You may wish to add nferva Training to your mainte nance program as well Interval training will add variety to your workout routine and further condition your cardiovascular system Interval training has been shown to promote higher levels of aerobic condition ing It consists of spurts of high intensity activity fol lowed by active rest periods of exercise at a lower in tensity For example a one minute spurt of high resis tance fast exercise is followed by a two to three minute active rest period of low resistance slow exer cise The duration of these periods should be based more on how you feel rather than time A sequence such as this should be repeated 5 to 20 times during your workout session Heart Rate Intensity HEART RATE INTENSITY Age 20 30 40 50 60 70 80 60 70 HEALTH b p m 120 140 114 133 108 126 102 119 96 112 90 105 84 98 70 85 FITNESS b p m 140 170 133 162 126 153 119 145 112 136 105 128 98 119
43. or below the target watts setting the resistance of the pedals will au tomatically change to bring your power output closer to the target watts setting Note Pressing the RESISTANCE and buttons during the pro gram will change the target watts setting for the program see step 3 After you have completed the first three minutes of the program the flashing column will no longer move to the right at the end of each segment Instead all columns of indicators will move one position to the left at the end of each segment When only 12 minutes remain in the program the flashing column will again move one position to the right at the end of each segment until the program is completed Follow your progress with the main display See step 5 on page 10 Measure your pulse if desired See step 6 on page 11 When you are finished using the upright bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE CARDIO WORKOUT PROGRAM The CARDIO WORKOUT program will automatically change the resistance of the pedals as it guides you through an effective cardiovascular workout Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 2 Select the CARDIO WORKOUT program To select the CARDIO WORKOUT program re peatedly press the PROGRAM SELECT button until the words CARDIO WORKOUT appear in the main display gt Pace TIME D DISTANC
44. play press the CHANNEL button to start the channel scanning process The console will begin scanning all TV channels If no broadcast signal is detected on a channel the channel will be skipped if a signal is detected a tone will sound and the channel will be stored in memory This process will continue until the high est channel is reached The lowest channel stored in memory will then appear in the main display Press the ENTER AGE WT button again and delete or add TV channels After all valid TV channels have been stored in the console s memory you can delete unwanted 21 channels or add channels To delete or add a channel first press the CHANNEL and but tons until the channel appears in the main display To delete a channel press the or button be side the ENTER AGE WT button so that the word SAVED does not appear next to the channel To add a channel press the or button so that the word SAVED appears next to the channel Then select the next channel that you want to delete or add Repeat this process until you have deleted all unwanted channels and added all desired channels Hold down the ENTER AGE WT button and the CLEAR button simultaneously for a few seconds to exit the maintenance mode To exit the maintenance mode at any time hold down the ENTER AGE WT button and the CLEAR button simultaneously for a few seconds TV CONNECTION SETTINGS See the chart below to find the corre
45. program time will begin to scroll across the main display Note The program can be set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 Press the START button and begin pedaling to start the program When the button is pressed the console will begin displaying exercise data The TIMED WORKOUT program is divided into 30 second segments During the program the matrix will show your progress and the resistance levels that you select The flashing column repre sents the current segment of the program The number of lit indi cators in the flash ing column shows the resistance level for the cur rent segment At Flashing Column OOOOOOOOOOOOO00d 12 the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one po sition to the right During the program change the resistance of the pedals as desired by pressing the RESISTANCE and buttons or the QUICK RESISTANCE but tons As you increase or decrease the resistance additional indicators will light or darken in the flashing column and in all columns to the right Note The matrix shows re az ve resistance levels As you increase or decrease the resistance the lit indicators in the columns may shift upward or downward so that the highest indicators are al ways shown in the matrix After you have completed the first three minutes of the program the
46. r MHR only clinical stress testing can provide an actual MHR reading Once you have determined your MHR you can establish your target heart rate zone Beginning exercisers may wish to start at 60 to 70 percent of their MHR This level is called the 7e2 level Exercise at 70 to 85 percent of your MHR for the optimal training aerobic or cardiovascular level the fitness level Advanced exercisers or those wishing to do sports athletic conditioning or inter val training workouts should exercise at 80 to 85 percent of the MHR for short periods of time The chart below shows Target Heart Rate Zones for Health Fitness and Advanced exercisers Be sure to check your heart rate at least twice during an aerobic conditioning session First check your heart rate five minutes into your work out to be sure that you are at the proper intensity Then check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time TARGET HEART RATE ZONES 25 30 35 40 45 50 55 60 65 70 Age Fitness Optimal train ing aerobic or cardiovascular Advanced Sports athletic conditioning interval training Beginner low intensity long duration fat burning WEIGHT LOSS TIPS At least four 30 minute workouts per week along with a reduced calorie diet are recommended if you are trying to lose weight However be sure to
47. r by calling Customer Care at 1 800 201 2109 Product limited warranty is void when Product is installed in a country other than where sold Limited warranty does not apply to Repairs performed on Product with missing altered or defaced serial numbers Service calls to correct installation of the Product or instruct owners on how to use the Product Repair pick up delivery or freight charges other than specified above Any labor costs incurred beyond the applicable labor warranty period Lifetime Warranty Frame Excludes labor handlebar assembly bolted components or attached components that are not welded to the base powder coated frame Your Responsibility Retain proof of purchase use operate and maintain the Product as specified in the Owner s Manual notify Customer Care of any defect within 10 days after discovery of the defect if instructed return any defective part for replacement or if necessary the entire Product for repair 31 Owner s Manual It is very important that you read the Manual before operating the Product Remember to perform the peri odic maintenance requirements specified in the Manual to assure proper operation and your continued sat isfaction Receipt of Parts and Service Simply call Customer Care toll free at 1 800 201 2109 Monday through Friday from 8 a m to 5 p m Mountain Time and give your name address and the serial number of your Product A representative will tell you how to
48. set to last for 20 30 40 50 or 60 minutes See step 8 on page 20 Press the START button and begin pedaling to start the program When the button is pressed the console will begin displaying exercise data The program is divided into 30 second segments One resistance level is programmed for each seg ment The same resistance level may be pro grammed for two or more consecutive segments During the pro gram the matrix Flashing Column will show your progress and the resistance settings of the program The flashing col umn represents 0000000000000004 000000000000000d 13 the current segment of the program The number of lit indicators in the flashing column shows the resistance setting for the current segment At the end of each segment a series of tones will sound the time will flash in the main display and the flashing column of the matrix will move one posi tion to the right The resistance of the pedals will then automatically change if a different resistance level is programmed for the next segment Note The matrix shows re a ve resistance levels The lit indicators in the columns may shift upward or downward so that the highest indicators are al ways shown in the matrix During the program you can change the resis tance of the pedals if desired by pressing the RE SISTANCE and buttons or the QUICK RESIS TANCE buttons However when the current seg ment ends the resistance w
49. stay within your target heart rate zone and exercise a maximum of 5 days per week for 60 minutes per workout Good posture is the key to safe comfortable workouts Keep your chin up and your head facing forward Align your head and shoulders with your hips Avoid leaning forward Keep your back straight E Warm up before you begin A warm up routine prepares your body and mind for vigorous exercise It also helps provide insur ance against injury and soreness Warm up with two to five minutes of slow exercise at minimal in tensity 5 Stretch after your warm up A pliable well stretched muscle is less suscepti ble to injury Perform the recommended stretches on a smooth flat surface The correct form for several stretches is described below see the drawings at the right Be sure to move slowly as you stretch never bounce 1 Toe Touch Stretch Sit with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach toward your toes as far as possible Hold for 15 to 30 seconds then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 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 for 15 to 30 seconds then relax Repeat 3 times for each leg
50. t bike has a Workout TV console a CATV cable must be connected to the upright bike for cable TV stations to be viewed Locate the cable jack on the front of the upright bike Connect the CATV cable to the cable jack A satellite receiver VCR or DVD player can also be connected to the upright bike Connect a CATV cable from the coaxial output on your equipment usually labeled TV OUT or RF OUT to the cable jack Note Audio video equipment without coaxial outputs some satellite receivers and DVD players will require an RF modulator to operate with the upright bike RF modulators and external CATV cables are not available from FreeMotion Fitness but are available at electronics stores See the owner s manual included with the equipment you wish to connect to see whether an RF modulator is needed HOW TO UPGRADE THE CONSOLE Your upright bike has been pre configured to operate with a Basic console and a Workout TV console see the drawings below To learn about the features of the Basic console see page 9 For information about the state of the art Workout TV console see page 23 To upgrade your console and expand the capabilities of your upright bike whenever you choose simply contact your local FreeMotion Fitness Sales Representative or call FreeMotion Fitness toll free at 1 877 363 8449 Pei Y Workout TV onsole p Console 00000000000000 00000000000000 00000000000000 00000000000000 00000000000000 00000000000000
51. te Pressing the RESISTANCE and buttons or the QUICK RESISTANCE buttons during the program will change the maximum resistance set ting for the program see step 3 3 Follow your progress with the main display See step 5 on page 10 Measure your pulse if desired See step 6 on page 11 When you are finished using the upright bike the console will automatically enter an idle mode or turn off See step 7 on page 11 HOW TO USE THE PULSE PROGRAMS E Press the START button and enter your age The three pulse programs automatically control the resistance of the pedals to keep your heart rate near a target level while you exercise Put on a Polar compatible chest pulse sensor not included You must wear a chest pulse sensor to use a pulse program See the instructions included with your chest pulse sensor Plug in the power cord or begin pedaling to activate the console See step 1 on page 10 E Select one of the three pulse programs To select a pulse program repeatedly press the PROGRAM SELECT button until the words CAR DIO PULSE ENDURANCE PULSE or MAN UAL PULSE appear in the main display Note The CARDIO PULSE program will keep your heart rate near 65 of your estimated maximum heart rate see step 5 at the right for an explana tion of estimated maximum heart rate The EN DURANCE PULSE program will keep your heart rate near 80 of your estimated maximum heart rate The MANUAL PULSE
52. y a small amount of mild multi purpose cleaner to a 100 cotton cloth and wipe the console screens and external surfaces Do not spray cleaner directly onto the upright bike or use ammonia or acid based cleaners LEVELING THE UPRIGHT BIKE If the upright bike rocks slightly during use see HOW TO MOVE AND LEVEL THE UPRIGHT BIKE on page 6 SEAT ADJUSTMENT To adjust the position of the seat see HOW TO ADJUST THE SEAT on page 6 SELECTING A SYSTEM OF MEASUREMENT The console can display data using the standard system miles and pounds or the metric system kilometers and kilograms To change the system of measurement see step 4 on page 20 PULSE SENSOR TROUBLESHOOTING If the handgrip pulse sensor does not function properly see step 6 on page 11 TV TROUBLESHOOTING If the TV in the Workout TV console does not function properly make sure that the included power cord is fully in serted see HOW TO CONNECT THE POWER CORD on page 6 The power cord must be used for the TV to be operated If the TV picture is fuzzy make sure that the correct connection setting is selected see step 9 on page 20 In addition make sure that the CATV cable is properly connected see HOW TO CONNECT A CATV CABLE on page 7 25 NOTES 26 EXERCISE GUIDELINES FACTORS IN A SENSIBLE DIET Choose high fiber low fat and low sugar foods fruits vegetables and whole grains Eat at least five servings of fruits and vegetables daily Reduce red m

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