Spirit XBR95 User's Manual
Contents
1. f D i i x 114 Phillips Head 115 L Allen Wrench Screwdriver 112 12 14mm 113 13 15mm 130 3 14mm Wrench Wrench Wrench XBR9 5 Fitness Bike 4 xy yy ee xX UN SE ox RS SE os lt a as CK OK KK KU KX XX es eee x es SS S gt xy SS Q Q Q Q S K X CA y xx x O RS Or es eee Ses PS SA X Q XS LS Q x Q AA XX SLS C x gt gt z SEA AS 2 Q LXK LS NX oe 7 x MSN STEP 1 Rear Stabilizer amp Seat Back Attach the Rear Stabilizer 7 to the Main Frame T with the four Hex Head Bolts 65 and four Flat Washers 84 Tighten completely with the wrench 112 2 Attach the Seat Back 5 to the Seat Carriage 4 of the main frame Slide a Hex Head Bolt 67 through each side then attach a Nyloc Nut 89 to each bolt Tighten the bolts just enough so there is no side to side play but freedom of movement front to back Use the wrenches provided 112 amp 130 HARDWARE J 0 ne nn cc NylocNut lat Washer Ho Head Boh 4 rex Head Bot 2 pcs 4 pcs pcs 2 pcs D XBR9 5 Fitness Bike STEP 2 Console Mast Slide the Computer Cable 44 Handlebar resistance control cable 148 and Hand pulse cable 133 through the bottom of the Console Mast Cover 31 and then the bottom of the Console Mast 2 Make sure the Console Mast Cover is2. LSE RX YZ bs TEP 3 Seat amp Handle Bar Install the Seat 61 on the Seat Carriage 4 with four Phillips Head Screws 98 Tighten with the Phillips Head Screw Driver 114 Attach the Seat Handle Bar 6 to the Seat Carriage 4 with the four Hex Head Bolts 71 four Flat Washers 77 and four Nyloc Nuts 89 Tighten with the wrenches provided 112 amp 130 Plug the Hand Pulse Sensor Cables 27 into the rear two holes on the left side of the rear plastic cover Plug the Handlebar resistance cables 150 into the remaining front hole Attach the Front Stabilizer Cover 32 and the Rear Stabilizer Cover 37 to the Main Frame with four Phillips Head Screws 99 Tighten with the Phillips Head Screw Driver 114 HARDWARE 98 M6 x 5mm 89 3 8 x T 99 M5 x 12mm 77 3 8 xX19X1 5T 71 3 8 x 3 4 Hex Phillips Head Screw Nyloc Nut Phillips Head Screw Flat Washer Head Bolt 4 pcs 4 pcs 4 Pcs 4 Pcs 4 Pcs 7 XBR9 5 Fitness Bike V TA EA Q 4 39 v K2 A x gt one gt oS ZS 2 RS AN ce RSR x BS D x O x yy S Y RRS KS 2 A v x VA fA A SeS lt fe ARS KX 3 wy Xe QRS D x N 5 L 51R 105 KQ STEP 4 Plastic Parts Put the Seat Recline Release Cable 58 on the U Brac
3. Speed Avg Watts Avg HR total Laps If the Stop key is held down for 3 seconds or a third time during the program the console will perform a complete Reset During data entry for a program the Stop key performs a previous screen or segment function This allows you to go back to change programming data 13 XBR9 5 Fitness Bike Program Keys The program keys are used to preview each program When you first turn the console on you may press each program key to preview what the program profile looks like If you decide that you want to try a program press the corresponding program key and then press the Enter key to select the program and enter into the data setting mode The fitness bike has a built in heart rate monitoring system Simply grasping the hand pulse sen sors on the stationary handle bars or wearing the heart rate transmitter see Using Heart Rate Transmitter section will start the Heart Icon blinking this may take a few seconds The Pulse Display Window will display your heart rate or Pulse in beats per minute The console includes a built in fan to help keep you cool To turn the fan on press the button on the left side of the console Programming The Console Each of the programs can be customized with your personal information and changed to suit your needs Some of the information asked for Is necessary to ensure the readouts are correct You will be asked for your Age and Weight Entering your Age is necessary
4. 10 of maximum effort RESISTANCE FAT BURN This program follows a quick progression up to the maximum resistance level default or user input level that is sus tained for 2 3 of the workout This program will challenge your ability to sustain your energy output for an extended period of time RESISTANCE CARDIO This program presents a quick progression up to near maximum resistance level default or user input level It has slight fluctuations up and down to allow your heart rate to elevate and then recover repeatedly before beginning a quick cool down This will build up your heart muscle and increase blood flow and lung capacity RESISTANCE XBR9 5 Fitness Bike oe STRENGTH This program has a gradual progression of resistance up to 100 of maximum effort that is sustained for 25 of workout duration This will help build strength and muscular endurance in the lower body and gluts brief cool down follows RESISTANCE INTERVAL This program takes you through high levels of intensity followed by recovery periods of low intensity This program utilizes and develops your Fa
5. 105 Tighten with the Phillips Head Screw Driver 114 2 HARDWARE B 76 5 16 x 18 x 1 57 91 5 16 x 6T Flat Washer 105 4 x 6mm 70 5 16 x l 1 4 Nyloc Nut Sheet Metal Screw Hex Head Bolt 1 pc 1 pc 4 pcs 1 pc XBR9FE Fitness Bike Footpads Through research performed with a leading sports scientist and physical rehabilitation expert Spirit Fitness engineering has developed a breakthrough in pedal design Typical stationary exercise bikes are wider than a normal road bike The reason is to allow for the braking mechanism pulleys drive components and plastic covers Since the bike is wider so is the distance between the pedals this width between the pedals Is called the Q factor Spirit Fitness has designed our pedal system so the Q factor Is the smallest in the industry but we did not stop there We have also custom designed and tooled a new pedal that provides a 2 inward tilt to compensate for the Q factor not being perfect Having a small Q factor in addition to the 2 inward tilt of the pedals puts the user into a biomechanical neutral alignment This means that your feet ankles knees and hips are lined up properly ensuring a comfortable workout Transportation The fitness bike is equipped with two transport wheels that are engaged when the rear of the XBR Series fitness bike is lifted Seat Adjustabllity There is a cable activated hand lever on left side of the seat for convenien
6. 108 to 144 beats per minute May Xin it 20 25 30 35 40 45 50 55 60 65 console will perform this calculation cocccccoe SEN mE am Em mm Age of User If you enter your age during programming the Weight Loss Cardiovascular automatically Entering your age is used for the Heart Rate programs After calculating your MAR you can decide upon which goal you would like to pursue The two most popular reasons for or goals of exercise are cardiovascular fitness training for the heart and lungs and weight control The black columns on the chart above represent the MHR for a person whose age is listed at the bottom of each column The training heart rate for either cardiovascular fitness or weight loss is represented by two different lines that cut diagonally through the chart A defini tion of the lines goal is in the bottom left hand corner of the chart If your goal is cardiovascular fitness or if rt is weight loss it can be achieved by training at 80 or 60 respectively of your MHR on a schedule approved by your physician Consult your physician before participating in any exercise program With all Spirit Fitness Heart Rate programs fitness bikes you may use the heart rate monitor feature with out using the Heart Rate program This function can be used during manual mode or during any of the nine different programs The Heart Rate program automatically controls resistance at the pedals XBR9 5 Fitness Bi
7. If service is performed it is in your best interest to obtain and keep all receipts This written warranty gives you specific legal rights You may also have other rights that vary from state to state Service under this warranty must be obtained by following these steps in order Contact your selling authorized Spirit Fitness dealer OR 2 Contact your local authorized Spirit Fitness service organization 3 If there is a question as to where to obtain service contact our service department at 870 935 1107 4 Spirit Fitness obligation under this warranty is limited to repairing or replacing at Spirit Fitness option the product through one of our authorized service centers All repairs must be preauthorized by Spirit Fitness If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For replacement parts shipped while the product is under warranty the customer will be responsible for shipping and handling charges For in home service the customer will be responsible for a trip charge There will be an additional trip charge if the customer is located over 100 miles from the nearest service center 5 The owner is responsible for adequate packaging upon return to Spirit Fitness Spirit Fitness is not responsible for damages in shipping Make all freight damage claims with the appropriate freight carrier DO NOT SHIP ANY UNIT TO OUR FACTORY WITHOUT A RETURN AUTHORIZA
8. will now be blinking a value indicating your Body Weight default is 150 Ibs Entering the correct body weight will affect the calorie count Use the Level Up Down keys to adjust then press Enter A note about the Calorie display No exercise machine can give you an exact calorie count because there are too many factors which determine exact calorie burn for a particular person Even if someone is the exact same body weight age and height their calorie burn may be very different than yours The Calorie display is to be used as a reference only to monitor improvement from workout to workout The calorie count displayed in this program won t be accurate because the machine can t calculate calories expended while strength training 4 The Message Center will now be blinking the preset top Resistance level of the selected program default mini mum resistance is Level 5 Use the Level Up Down keys to adjust then press Enter This value will be the Level for all cardio intervals The resistance level can be adjusted at any time during the program 5 The Message Center will be blinking the number of intervals desired default is 10 you may select 10 5 cardio amp 5 strength 20 10 cardio amp 10 strength or 30 15 cardio amp 15 strength Use the Level Up Down keys to adjust then press Enter 6 The Message Center will be blinking the desired Interval time default is 2 00 The time you select will be the duration of each cardio interval
9. DA Test Tests the brake resistance Beep Turns off the speaker so no beeping sound is heard Units Sets the display to readout in English or Metric display measurements ODO Reset Resets the odometer Pause Mode Turn on allow 5 minutes of pause turn off to have the console pause indefinitely d LCD Test Tests all the display functions XBR9 5 Fitness Bike 26 Fitness Bike Warranty Effective September 15 201 O Spirit Fitness Inc Spirit Fitness warrants all its fitness bike parts for a period of time listed below from the date of retail sale as determined by sale receipt or in the absence of a sales receipt eighteen 18 months from the original factory shipping date Spirit Fitness responsibilities include providing new or remanufactured parts at Spirit Fitness option and technical support to our independent dealers and servicing organizations In the absence of a dealer or service organization these warranties will be administered by Spirit Fitness directly to a consumer The warranty period applies to the following components Warranty Frame Brake Parts Wear Items Labor Light Commercial 5 Hours use orlessina Lifetime 5 Years 3 Years 6 Months Year non dues paying facility Residential Lifetime Lifetime 10 Years Year Wear items are rubber hand grips pedals console overlay and drive belts NORMAL RESPONSIBILITIES OF THE CONSUMER This warranty applies only to products in ordinary household or Light Commerci
10. I and User 2 operate exactly the same way so there Is no reason to describe them separately You can build your own custom program by following the instructions below or you can save any other preset program you complete as a custom program Both programs allow you to further personalize it by adding your name Press the User I or User 2 key he Message Center will show a welcome message If you had previously saved a program the message will contain your name Then press the Enter key to begin programming When you press Enter the Message Center will show Name A if there is no name saved If the name David had been previously saved the Message Center will show Name David and the D will be blinking If there is a name saved you can change It or you may press the Stop key to keep the name and continue to the next step If you want to enter a name use the Up Down key to change the first letter then press Enter to save the first letter and continue to the next letter When you have finished entering the name press the Stop key to save the name and continue to the next step The Message Center will ask you to enter your Age You may enter your age using the Level Up Down keys then press the Enter key to accept the new value and proceed on to the next screen You are now asked to enter your Weight You may adjust the weight value using the Up Down keys or the numeric key pad then press Enter to continue Next Is Time You may a
11. NA A43AO old HLONA A431O old HLONA A431O NMOG 1009 23 XBR9 5 Fitness Bike Heart Rate Programs The old motto no pain no gain is a myth that has been overpowered by the benefits of exercising comfortably A great deal of this success has been promoted by the use of heart rate monitors With the proper use of a heart rate monitor many people find that their usual choice of exercise intensity was either too high or too low and exercise is much more enjoyable by maintaining their heart rate in the desired benefit range To determine the benefit range in which you wish to train you must first determine your Maximum Heart Rate This can be accomplished by using the following formula 220 minus your age This will give you the Maximum Heart Rate MHR for someone of your age lo determine the effective heart rate range for specific goals you simply calculate a percentage of your MHR Your Heart rate training zone Is 50 to 90 of your maximum heart rate 60 of your MHR Is the zone that burns fat while 80 Is for strengthening the cardio vascular system This 60 to 80 is the zone to stay in for maximum benefit For someone who is 40 years old their target heart rate zone is calculated TARGET HEART RATE TRAINING CHART 220 40 180 maximum heart rate 80 x 6 108 beats per minute 60 of maximum 80 X 8 144 beats per minute 80 of maximum Heart Rate Beats per Minute So for a 40 year old the training zone would be
12. Note As a general rule the longer the interval the less resistance fitness bike is required and the more repetitions you perform the less weight dumbbells you need to use use the Level Up Down keys to adjust then press Enter 7 The Message Center will be blinking the recovery time you desire default is 0 30 after completing both the cardio amp strength intervals Use the Level Up Down keys to adjust then press Enter CAUTION the shorter the recovery time the longer your heart rate will stay elevated if you are new to exercise or have recently resumed an exer cise program after a considerable amount of time off it is recommended that your recovery interval length either matches or exceeds the length of the cardio interval PROGRAM EXAMPLE The user selects 10 intervals 5 cardio and 5 strength with the following interval durations length of each cardio and recovery interval is 1 00 Program begins with a 3 00 warm up 1 00 Level 1 00 Level 2 and 1 00 Level 3 You have the option to press Enter to bypass the warm up st cardio interval begins lasting 1 00 console counts down to 0 00 and the Message Center displays STRENGTH INTERVAL BEGIN DUMBBELL ROW User exits the bike to perform the strength exercise The user now performs 8 20 repetitions each repetition is up and down portion of the exercise Note if you are a beginner or are in below average physical condition perform each repetition in
13. SPIRIT ses Heritage of Quality The Spirit of Innovation OWNER S MANUAL Please carefully read this entire manual before operating your new fitness bike Product Registration Important Safety Instructions Important Electrical Instructions XBR95 Assembly Instructions Product Features Operation of Your Console Programmable Features Using A Heart Rate Iransmitter General Maintenance Manufacturer s Limited Warranty ATTENTION This fitness bike is intended for residential use only and is warranted for this application Any other application voids this warranty in rts entirety o K WO HD 1 7 as ao 9 D O D e T 8 e D ct D D ct 0 SPIRIT v A Heritage of Quality The Spirit of Innovation Congratulations on your new fitness bike and welcome to the Spirit Fitness family Thank you for your purchase of this quality group fitness bike from Spirit Fitness Your new fitness bike was manufactured by one of the leading fitness manufacturers in the world and Is backed by one of the most comprehensive warranties available Through your dealer Spirit Fitness will do all we can to make your ownership experience as pleasant as possible for many years to come If not purchased direct from Spirit Fitness the local dealership where you purchased this fitness bike is your administrator for all Spirit Fitness warranty and service needs Their responsi bility is to provide you with the technical kno
14. TION NUMBER AI units arriving without a return authorization number will be refused 6 For any further information or to contact our service department by mail send your correspondence to Spirit Fitness Inc PO Box 2037 Jonesboro AR 72402 2037 Product features or specifications as described or illustrated are subject to change without notice All warranties are made by Spirit Fitness Inc This warranty applies only in the 50 states of the U S A 29 XBR9 5 Fitness Bike 2011 All Rights Reserved www spiritfitness com XBR95 Owner s Manual 11 Rev 1
15. al use see restrictions above and the consumer facility is responsible for the items listed below The warranty registration card must be completed and returned to the address listed on the card within 10 days of the original purchase to validate the manufacturer s limited warranty 2 Proper use of the fitness bike in accordance with the instructions provided in this manual 3 Proper installation in accordance with instructions provided with the fitness bike and with all local electric codes 4 Expenses for making the fitness bike accessible for servicing including any item that was not part of the fitness bike at the time it was shipped from the factory 5 Damages to the fitness bike finish during shipping installation or following installation 6 Routine maintenance of this unit as specified in this manual EXCLUSIONS This warranty does not cover the following CONSEQUENTIAL COLLATERAL OR INCIDENTAL DAMAGES SUCH AS PROPERTY DAMAGE AND INCIDENTAL EXPENSES RESULTING FROM ANY BREACH OF THIS WRITTEN OR ANY IMPLIED WARRANTY Note Some states do not allow the exclusion or limitation of incidental or consequential damages so this limitation or exclusion may not apply to you 2 Service call reimbursement to the consumer Service call reimbursement to the dealer that does not involve malfunction or defects in workmanship or material for units that are beyond the warranty period for units that are beyond the service call reimbursem
16. approximately 2 seconds I second up second down if you are in average or above average physical condition with no medical issues you have the option to perform the repetitions faster 1 second total 5 seconds up 5 seconds down After completing all of your repetitions sit back on the bike to proceed with your recovery interval Console displays PRESS ENTER TO BEGIN RECOVERY user pedals Level for 1 00 Console then displays 2nd cardio interval and the process proceeds until the user has performed 5 cardio 5 strength and 5 recovery intervals the 5 strength exercises will be performed x each If you selected 20 intervals you would perform each strength exercise twice before proceeding to the next exercise If you selected 30 intervals you will perform each strength exercise 3x each exercise once until all five have been performed then repeat the sequence twice more The last 2 segments of the program are a Cool Down phase with the user pedaling Level This can be bypassed by pressing Enter to end the program Caution Exercises that require dumbbell use Select a pair of dumbbells that you will be able to safely and effectively maneuver for all of the strength intervals 17 XBR9 5 Fitness Bike DUMBBELL SHOULDER PRESS EMPHASIS SHOULDERS Hold the dumbbells at shoulder height with an overhand palms facing forward or neutral palms facing one another grip 2 Press the dumbbells straight overhea
17. ating a harder workout The fitness bike will get harder to pedal as the rows increase There are 20 levels of resistance available for plenty of variety The first 5 levels are very easy workloads and the changes between levels are set to a good progression for de conditioned users Levels 6 10 are more challenging but the increases in resistance from one level to the next remain small Levels 1 15 start getting tough as the levels jump more dramatically Levels 6 20 are extremely hard and are good for short interval peaks and elite athletic training Basic Information The Message Center will initially be displaying the Program name When in scan mode during a program speed will be displayed for four seconds then move on and display Watts Indication of workload If OO watts Is displayed you are doing enough work to keep a 100 watt light bulb lit The data changes to Laps completed Segment time Max level Pressing the Enter button again will bring you back to the beginning The Stop button actually has several functions Pressing the Stop key once during a program will pause the program for 5 minutes If you need to get a drink answer the phone or any of the many things that could interrupt your workout this is a great feature To resume your workout during Pause just press the Start key If the Stop button is pressed twice during a workout the program will end and the console will display your Workout Summary Total time Avg
18. ation of the strength interval PUSH UP EMPHASIS CHEST SHOULDERS amp BACK OF ARMS There are two variations of this exercise If you aren t able to perform the exercise as shown In this illustration place your knees on the floor a padded mat or a pillow Also a wider hand position places more emphasis on the chest and shoulder muscles while a narrower hand position places more emphasis on the Tricep muscles back of the arm Place your hands on the floor or a set of dumbbells Caution be aware that the dumbbells may roll and result in injury especially if the ends are round draw your stomach muscles towards your spine to maintain a straight line between your ankles and shoulders 2 Begin with your elbows bent at 90 Fully straighten your arms 4 Repeat this sequence for the duration of the strength interval LJ A XBRS9Y9SB Fitness Bike Programming Preset Programs 2 Select the desired program button then press the Enter key The Message Center will ask you to enter your Age You may adjust the age setting using the Level Up Down keys then press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your Weight You may adjust the Weight value using the Level Up Down keys then press Enter to continue Next is Time You may adjust the time and press Enter to continue Now you are asked to adjust the Max Resistance Level This is the peak exer
19. be at level one This is the easiest level and it is a good idea to stay at level one for a while to warm up If you want to increase the work load at any time press the Up key the Down key will decrease the work load 7 During the Manual program you will be able to scroll through the i NZ NANANASZ ANAL WW M data IN the Message Center Dy pressing the Enter key a NZ NE 2 ANAN NL ZN ZN 7N 8 When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the Message Center ks XBR9 5 Fitness Bike Calorie Program L Press the Calorie key Press Enter to select the program The display will prompt you through the programming lf Enter was pressed the Message Center will now be blinking a value indicating your Age default is 35 Entering your correct age affects the heart rate Bar Graph Display and the Heart Rate programs Use the Level Up Down keys to adjust then press Enter Your age determines your recommended maximum heart rate Since the Bar Graph Display and the Heart Rate program features are based on a percentage of your maximum heart rate it is important to enter the correct age for these features to work properly The Message Center will now be blinking a value indicating your Body Weight default is 00 Entering the correct body weight will affect th
20. begin pedaling When initially powered on the console will perform an internal self test During this time all the lights will turn on When the lights go off the Message Center will show the software version 1 e VER 1 0 The distance window shows the distance in miles and the time window shows the total hours of use The odometer will remain displayed for only a few seconds then the console will go to the start up display The dot matrix display will be scrolling through the different profiles of the programs and the Message Center will be scrolling the start up message You may now begin to use the console 1 7 XBR9 5 Fitness Bike Dot Matrix Center Display Twenty columns of boxes 8 high indicate each segment of a workout The boxes only show an approximate level resistance of effort They do not necessarily indicate a specific value only an approximate percent to compare levels of intensity In Manual Operation the resistance dot matrix win dow will build a profile picture as values are changed during a workout The speed and incline profiles will display half of the program at one time 9 columns They will both scroll right to left The Lap track will move in a counterclockwise direction 1 4Mie rack The 1 4 mile track one lap will be displayed around the dot matrix window The flashing segment indicates your progress Once the 4 mile Metric 0 4k is complete this feature will begin again There is a lap count
21. correctly oriented see illustration 2 Install the Console Mast 2 into the receiving tube make sure not to pinch cables damage to the electronics could occur of the Main Frame 1 Insert two Hex Head Bolts 68 and two Flat Washers 76 on each side Insert two Hex Head Bolts and two Curved Washers 83 on the front Tighten all six bolts firmly with the Wrench 112 3 Remove the white Styrofoam pad factory installed to prevent bolts from being accidentally dropped into the console mast tube 4 Attach the Handle Bar Assembly 3 onto the Console Mast 2 bracket with the two Hex Head Bolts 68 two Split Washers 82 and two Flat Washers 76 Completely tighten with the wrench 112 5 Insert the Computer Cable 44 Handlebar resistance control cable 148 and Hand Pulse Cable 133 into their respective connectors in the back of the Console Assembly 19 Attach the console onto the mounting plate with four Phillips Head Screws 99 Tighten with the Phillips Head Screw Driver 1 14 HARDWARE O Hm 82 8 x IST 83 5 16 x 19 x IST 76 5 16 18 x 5T 68 5 16 x 5mm Hex 99 M5 x 12mm Split Washer Curved Washer Flat Washer Head Bolt Phillips Head Screw 2 pcs 2 pcs 6 pcs 8 pcs 4 pcs XBR9 5 Fitness Bike 6 COX gt x S SZ Q Q K Sof XX SSH us KLEE RSS KORO S NN RS NZ Q XS x 7
22. d until your arms are fully extended Slowly lower to the start position 4 Repeat this sequence for the duration of the strength interval LJ DUMBBELL TRICEP OVERHEAD EXTENSION EMPHASIS BACK OF ARMS Hold the dumbbells at shoulder height behind your head with a neutral grip palms facing one another your elbows should be pointed straight ahead 2 Raise the dumbbells overhead until your arms are fully extended your upper arms should remain stationary pivoting at the elbows Slowly lower to the start position 4 Repeat this sequence for the duration of the strength interval UJ DUMBBELL BICEP CURL EMPHASIS FRONT OF ARMS Hold the dumbbells with an underhand grip palms facing forward beside your thighs 2 Tuck your upper arms into your ribcage 3 Curl the dumbbells to shoulder height by pivoting at your elbows 4 Slowly lower to the start position 5 Repeat this sequence for the duration of the strength interval XBR9 5 Fitness Bike 18 DUMBBELL BENT OVER ROW EMPHASIS MID UPPER BACK amp FRONT OF ARMS Grasp the dumbbells with an overhand grip and arms fully extended in front of thighs feet are spaced shoulder width apart 2 Maintain a slightly arched lower back throughout the exercise see side view 3 Begin the exercise by drawing your elbows up and out until there is a 90 bend in your elbows 4 Slowly lower the dumbbells back to the start position 5 Repeat this sequence for the dur
23. djust the time and press Enter to continue Now you are asked to adjust the Max Resistance Level of the program press Enter when resistance has been selected Now the first column will be blinking and you are asked to adjust the resistance level for the first segment SEGMENT gt of the workout by using the Level Up key When you finish adjusting the first segment or If you don t want to change then press Enter to continue to the next segment The next segment will show the same workload resistance level as the previously adjusted segment Repeat the same process as the last segment then press Enter Continue this process until all twenty segments have been set The Message Center will then tell you to press Enter to save the program After saving the program the Message Center says New program saved then will give you the option to start or modify the program Pressing Stop will exit to the start up screen 2 1 XBR9 5 Fitness Bike Preset Programs The fitness bike has seven different programs that have been designed for a variety of workouts These five programs have factory preset work level profiles for achieving different goals HILL This program follows a triangle or pyramid type of gradual progression from approximately 10 of maximum effort the level that you chose before starting this program up to a maximum effort which lasts for 10 of the total workout time then a gradual regression of resistance back to approximately
24. during the Heart Rate programs to ensure the correct settings are in the program for your Age Otherwise the work settings could be too high or low for you Entering your Weight aides in calculating a more correct Calorie reading Although we cannot provide an exact calorie count we do want to be as close as possible CALORIE NOTE Calorie readings on every piece of exercise equipment whether it Is In a gym or at home are not accurate and tend to vary widely They are meant only as a guide to monitor your progress from workout to workout The only way to measure your calorie burn accurately is In a clinical setting connected to a host of machines This is because every person is different and burns calories at a different rate Some good news is that you will continue to burn calories at an accelerated rate for at least an hour after you have finished exercising Entering A Program And Changing Settings When you enter a program by pressing a program key then Enter key you have the option of entering your own personal settings If you want to workout without entering new settings then just press the Start key This will bypass the programming of data and take you directly to the start of your workout If you want to change the personal settings then just follow the instructions in the Message Center If you start a program without changing the settings the default or saved settings will be used NOTE Age and Weight default settings will chang
25. e calorie count Use the Level Up Down keys to adjust then press Enter A note about the Calorie display No exercise machine can give you an exact calorie count because there are too many factors which determine exact calorie burn for a particular person Even if someone is the exact same body weight age and height their calorie burn may be very different than yours The Calorie display is to be used as a reference only to monitor improvement from workout to workout The Message Center displays Use Level Up or Down keys to adjust Calorie burn default is 300 After adjusting press Enter The Message Center will now be blinking the preset Avg pedal RPM revolutions per minute default is 50 After adjusting press Enter The Message Center will now be blinking the preset top resistance of the selected program default is Level 5 Use the Level Up Down keys to adjust then press Enter Each program has various resistance changes throughout this allows you to limit the highest resistance the program can reach The Message Center displays the Program Time a value that that was determined by the data you entered in steps 3 6 Press Start to accept the calculated Time or the Enter key to return to steps 4 6 and change the data which will recalculate the Program Time When the Start key is pressed the program begins with a 3 00 warm up 1 00 Level 1 00 Level 2 and 00 Level 3 or you have the option of pressing the Enter key again
26. e when you enter a new number So the last Age and Weight entered will be saved as the new default settings If you enter your Age and Weight the first time you use the fitness bike you will not have to enter it every time you work out unless either your Age or Weight changes or someone else enters a different Age and Weight XBR9 5 Fitness Bike 14 Manual The Manual program works as the name implies manually This means that you control the workload and not the computer To start the Manual program follow the instructions below or just press the Manual button then the Enter key and follow the directions in the Message Center Press the Manual key then press the Enter key 2 The Message Center will ask you to enter your Age You may enter your age using the Up Down keys then press the Enter key to accept the new value and proceed on to the next screen 3 You are now asked to enter your Weight You may adjust the Weight value using the Up Down keys then press Enter to continue 4 Next is Time You may adjust the Time and press Enter to continue 5 Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Stop key NOTE At any time during the editing of Data you can press the Stop key to go back E one level or screen ANA NZ WANA WW NA W vl f Do a sew NIZIN 7 ANNE ZN AN IZM AN AN LIAN 6 Once the program starts you will
27. ent period for fitness bike not requiring component replacement or fitness bike not in ordinary household or light commercial use 3 Damages caused by services performed by persons other than authorized Spirit Fitness service companies use of parts other than original Spirit Fitness parts or external causes such as corrosion discoloration of paint or plastic alterations modifications abuse misuse accident improper maintenance inadequate power supply or acts of God 4 Products with original serial numbers that have been removed or altered 5 Products that have been sold transferred bartered or given to a third party 6 Products that do not have a warranty registration card on file at Spirit Fitness Spirit Fitness reserves the right to request proof of purchase if no warranty record exists for the product 7 THIS WARRANTY IS EXPRESSLY IN LIEU OF ALL OTHER WARRANTIES EXPRESSED OR IMPLIED INCLUDING THE WARRANTIES OF MERCHANTABILITY AND OR FITNESS FOR A PARTICULAR PURPOSE 8 Product use in any environment other than a residential setting or non dues paying facility with 5 hours use or less per day 9 Warranties outside of North America may vary Please contact your local dealer for details SERVICE Keep your bill of sale Twelve 12 months from the date on the bill of sale or eighteen 18 months from the date of factory shipping as determined by the serial number establishes the labor warranty period should service be required
28. er in the message window for monitoring your distance Pulse Grip Feature The Pulse Heart Rate console window will display your current heart rate in beats per minute during the workout You must use both stainless steel sensors on the front cross bar or the heart rate transmitter chest strap to display your pulse Pulse value displays anytime the upper display Is receiving a Pulse signal You may not use the Grip Pulse feature while in Heart Rate Programs Note Refer to Important Safety Instructions page 2 concerning Pulse Grip operation Calorie Display Displays the cumulative calories burned at any given time during your workout Note This is only a rough guide used for comparison of different exercise sessions which cannot be used for medical purposes Speakers The console has built in Speakers You may plug an Audio Source CD player MP3 Computer etc Into the Jack on the right side of console There is no volume control on the console The volume must be controlled on the Audio Source XBR9 5 Fitness Bike 12 Quick Start This is the quickest way to start a workout After the console powers up you just press the Start key to begin this will initiate the Quick Start mode In Quick Start the Time will count up from zero and the workload may be adjusted manually by pressing the Level Up Down buttons he dot matrix display will have only the bottom row lit at first As you Increase the work load more rows Will light indic
29. itter will be oriented so the Spirit Fitness logo is right side up The antenna that picks up your heart rate is very sensitive If there is an outside noise source turning the whole machine 90 degrees may de tune the interference Another Individual wearing a transmitter within 3 of your machine s console If you continue to experience problems contact your dealer XBR9 5 Fitness Bike 26 Heart Rate Program Operation Note You must wear the heart rate transmitter strap for these programs Both programs operate the same the only difference Is that HIRI is set to 60 and HR2 is set to 80 of the maximum heart rate They both are programmed the same way To start an HR program follow the instructions below or just select the HRI or HR2 program then the Enter button and follow the directions in the Message Center After selecting your heart rate target the program will attempt to keep you at or within 3 5 heart beats per minute of this value Follow the prompts in the Message Center to maintain your selected heart rate value 2 Press the HR I or HR 2 key then press the Enter key The Message Center will ask you to enter your Age You may enter your age using the Level Up Down keys then press the Enter key to accept the new value and proceed on to the next screen You are now asked to enter your Weight You may adjust the weight value using the Level Up Down keys then press Enter to continue Next Is Time You may adjust
30. ke 24 Rate of Perceived Exertion Heart rate is important but listening to your body also has a lot of advantages There are more variables Involved in how hard you should workout than just heart rate Your stress level physical health emotional health temperature humidity the time of day the last time you ate and what you ate all contribute to the intensity at which you should workout If you listen to your body it will tell you all of these things The rate of perceived exertion RPE also know as the Borg scale was developed by Swedish physiologist G A V Borg This scale rates exercise intensity from 6 to 20 depending upon how you feel or the perception of your effort The scale is as follows Rating Perception of Effort 6 Minimal Very very light 8 Very very light 9 Very light 1O Very light Fairly light 2 Comfortable 3 Somewhat hard 14 Somewhat hard 5 Hard l Haras Very hard 8 Very hard 9 Veryvery hard 20 Maximal You can get an approximate heart rate level for each rating by simply adding a zero to each rat ing For example a rating of 2 will result in an approximate heart rate of 120 beats per minute Your RPE will vary depending up the factors discussed earlier That is the major benefit of this type of training If your body is strong and rested you will feel strong and your pace will feel easier When your body Is in this condition you are able to train harder and the RPE will sup
31. ket of the Seat Back Frame 5 Install the Gas Cylinder 57 on the Seat Back Frame 5 with one Hex Head Bolt 70 one Flat Washer 76 and one Nyloc Nut 91 by using the wrenches provided 112 amp 113 3 Remove the Button Head Socket Screws holding the clamps of the left and right Release Levers 40 by using the M5 Allen Wrench 11S Install the Release Levers 40 onto the Seat Handle Bars 6 just behind the Hand pulse sensors on each side Install them at an angle that allows easy access for use then reinsert and tighten the socket screws removed earlier Don t over tighten these screws Secure the Steel Cables 88 amp 59 to the Seat Handle Bar 6 with 2pcs of Velcro Tape Wrap the tape around the handlebars in places that will be under the beverage holders so they are out of sight 5 Attach the Pedals L R 1 16 117 to the Crank Arms 5 IL 5 IR Tighten with the wrench 113 Remember that the left pedal has a reverse thread and will be threaded onto the Crank arm in a counterclockwise motion There is an L stamped in the end of the threaded post of the left pedal and an R in the right Make sure to tighten the pedals as firmly as you can It may be necessary to re tighten the pedals if you feel a thumping while pedaling the bike A thumping or clicking noise Is usually caused by loose pedals 6 Attach the Drink Bottle Holders L39 amp R38 to the sides of the Seat Handle Bar 6 with four Sheet Metal Screws
32. n all four muscle groups will be Amber 5 15 Elevation Quads are Amber and Glutes Hamstrings and Calves are Red HEART RATE PROFILE The console LCD screen will display your current heart rate anytime a pulse is detected The Bar Graph located to the right of the LCD screen will show your current heart rate in relation to your projected maximum heart rate which is determined by your age that you entered during the programming phase of any of the 10 programs The significance of the bar graph colors are as follows e 50 60 of maximum is Amber e 65 80 of maximum is Amber and Green e 85 90 or more is Amber Green and Red XBR9SE Fitness Bike 10 XBR95 Console D 9 SPIRIT Integrated Speakers for MP3 Player Muscle Activation Profile eels a gt a gt a gt ap EE Large LCD with scrolling feedback and scrolling message center 90 80 be ie s E o OS BOSS BOSS DC S Heart Rate Profile Swivel Fan to keep you cool PROGRAMS JEENE Ten innovative programs offer a variety of work outs Convenient cargo compartment for keys phone or MP3 player Easy louch Control Buttons Power The console power is created by a built In generator When you begin pedaling the Fitness Bike the console will automatically power up If there is no movement at the flywheel the console will go to stand by mode In stand by mode the console display will turn off To turn the console on
33. port this If you are feeling tired and sluggish it is because your body needs a break In this condition your pace will feel harder Again this will show up in your RPE and you will train at the proper level for that day 20D XBR9 5 Fitness Bike Wearing The Chest Strap l p Attach the transmitter to the elastic strap using the locking parts Adjust the strap as tightly as possible as long as the strap is not too tight to remain comfortable Position the transmitter with the logo centered in the middle of your torso facing away from your chest some people must position the transmitter slightly left of center Attach the final end of the elastic strap by inserting the round end and using the locking parts secure the transmitter and strap around your chest Position the transmitter directly below the pectoral muscles Sweat is the best conductor to measure very minute heart beat electrical signals However plain water can also be used to pre wet the electrodes 2 ribbed oval areas on the reverse side of the belt and both sides of the transmitter It s also recommended that you wear the transmitter strap a few minutes before your work out Some users because of body chemistry have a more difficult time in achieving a strong steady signal at the beginning After warming up this problem lessens As noted wearing clothing over the transmitter strap doesn t affect performance Your workout must be within range distance bet
34. st Twitch muscle fibers which are used when performing tasks that are intense and short in duration These deplete your oxygen level and spike your heart rate followed by periods of recovery and heart rate drop to replenish oxygen Your cardiovascular system gets programmed to use oxygen more efficiently RESISTANCE CALORIES This program follows a quick progression up to the maximum resistance level default or user input level that is sustained for 2 3 of the workout This program will challenge your ability to sustain your energy output for an extended period of time RESISTANCE FUSION This program takes you through high levels of cardio amp strength intensity followed by recovery periods of low intensity This program utilizes and develops your Fast Twitch muscle fibers which are used when performing tasks that are intense and short in duration These deplete your oxygen level and spike your heart rate followed by periods of recovery and heart rate drop to replenish oxygen Your cardiovascular system gets programmed to use oxygen more efficiently RESISTANCE OO DO DO 0 DA A DO A D Q ao m 2 m Q 4 m 2 4 m 2 pu old HLONA A431O old HLONA A431O old HLO
35. t adjustments of the seat location This can be used from the seated position so you don t have get out of your seat and guess where the seat should be located Console The console will display RPM Calories burned Time elapsed or Rs Site Gee See YUU UU YUU countdown Distance travelled Pulse Resistance Level Program Name Speed Watts and number of Laps completed There is also 00 a D a resistance level profile graph that lets you see how hard you es have worked and how challenging the Upcoming segments will be XBR9 5 Fitness Bike T O ol qj T D 0 cT J D 0 MUSCLE ACTIVATION FIGURE There Is an anatomical figure located at the top of the console This figure will light all areas that are activated when using the fitness bikel These will light up during any of the programs You can control which muscles are activated by changing the Incline and swinging your arms The pre set programs will determine which lower body muscles will be activated by automatically adjusting the incline Generally the following guidelines hold true Fe A fd dee 49 e The upper body LED s will light any time your hands aren t in contact with the pulse grip sensors e The lower body lights will activate in three degrees of engagement Green represents minimal muscle involvement Amber represents medium involvement and Red represents full or heavy activation 0 4 5 Elevation even muscle distributio
36. the time and press Enter to continue Now you are asked to adjust the Heart Rate larget This is the heart rate level you will strive to maintain during the program Adjust the level using the Level Up Down keys then press Enter Note The heart rate that appears is based on the you accepted in Step If you change this number it will either increase or decrease the from Step Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key Note At any time during the editing of Data you can press the Enter key to go back one screen If you want to Increase or decrease the workload at any time during the program press the Level Up Down key This will allow you to change your target heart rate at any time during the program During the HR or HR 2 programs you will be able to scroll through the data in the Message Center by pressing the Enter key When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the Message Center 2 XBR9 5 Fitness Bike D O C 0 C D 1 la gt 0 C D C 0 D Wipe down all areas in the sweat path with a damp cloth after each workout 2 Ifa squeak thump clicking or rough feeling develops the main cause is most likel
37. tion level you will experience during the program Adjust the level and then press Enter Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key w PALM DSI 2k NOR NA JN A If you want to Increase or decrease the resistance at any time during the program press the Level Up Down keys on the console or above the heart rate sensor grips of the stationary handlebars This will change the resistance settings of the entire profile although the profile picture on the screen will not change The reason for this is so that you can see the entire profile at all times If the profile picture is changed it also would be distorted and not a true representation of the actual profile When you make a change to the resistance the Message Center will show the current column and program maximum levels of work During the program you will be able to scroll through the data in the message window by pressing the Enter key When the program ends the Message Center will show a summary of your workout The summary will be displayed for a short time then the console will return to the start up display 800 BeBe 58 06 68 VAUT AAA rN NM ZX 2 MZ NE ZN AN IZM IN AN IAN XBR9 5 Fitness Bike 0 Custom User Defined Programs There are two customizable User programs that allow you to build and save your own workout The two programs User
38. to bypass and begin the workout When the program begins both the Calorie and Time windows will count down to 0 If the Time expires before calories burned reaches 0 the Time window will begin accumulated time until Calories reach 0 After the program has ended there will be a 3 00 cool down 1 00 Level 3 1 00 Level 2 and 1 00 Level or you have the option of pressing the Enter key to end the workout XBR9 5 Fitness Bike 16 Fusion Program In this interval program you will alternate between mid high intensity cardiovascular intervals on the bike strength exercises off of the bike and low intensity recovery intervals on the bike You will need a pair of objects that can be comfortably held in your hands dumbbells water jugs soup cans etc for 4 of the 5 strength exercises performed in this program Press the Fusion key Press Enter to select the program The display will prompt you through the programming 2 If Enter was pressed the Message center will now be blinking a value indicating your Age default is 35 Entering your correct age affects the heart rate Bar Graph Display and the Heart Rate programs Use the Level Up Down keys to adjust then press Enter Your age determines your recommended maximum heart rate Since the Bar Graph Display and the Heart Rate features are based on a percentage of your maximum heart rate it is important to enter the correct age for these features to work properly 3 The Message Center
39. utdoors Do not attempt to use your fitness bike for any purpose other than for the purpose it Is intended The hand pulse sensors are not medical devices Their purpose is to provide you with an ap proximate measurement in relation to your target heart rate Use of a chest transmitter strap is a much more accurate method of heart rate analysis Various factors including the user s movement may affect the accuracy of heart rate readings The pulse sensors are intended only as exercise aids In determining heart rate trends in general Wear proper shoes High heels dress shoes sandals or bare feet are not suitable for use on your fitness bike Quality athletic shoes are recommended to avoid leg fatigue SAVE THESE INSTRUCTIONS THINK SAFETY XBR9 5 Fitness Bike Oo WARNING NEVER expose this fitness bike to rain or moisture This product is NOT designed for use outdoors near a pool or spa or in any other high humidity environment The operating temperature specification is 40 to 20 degrees Fahrenheit and humidity is 95 non condensing no water drops forming on surfaces NEVER operate this fitness bike without reading and completely understanding the results of any operational change you request from the computer Understand that changes In resistance do not occur immediately Set your desired resistance level on the computer console and release the adjustment key The computer will obey the command gradually Use caution
40. ween transmitter receiver to achieve a strong steady signal The length of range may vary somewhat but generally stay close enough to the console to maintain good strong reliable readings Wearing the transmitter directly on bare skin assures you of proper operation If you wish you may wear the transmitter over a shirt To do so wet the areas of the shirt that the electrodes will rest upon Note The transmitter is automatically activated when it detects activity from the user s heart Additionally it automatically deactivates when it does not receive any activity Although the transmitter is water resistant moisture can have the effect of creating false signals so you should take precautions to completely dry the transmitter after use to prolong battery life estimated transmitter battery life is 2500 hours The replacement battery is Panasonic CR2032 Erratic Operation Caution Do not use this fitness bike for Heart Rate programs unless a steady solid Actual Heart Rate value is being displayed High wild random numbers being displayed indicate a problem Areas to look for interference which may cause erratic heart rate UAWN 7 Microwave ovens IV s small appliances etc Fluorescent lights Some household security systems Perimeter fence for a pet Some people have problems with the transmitter picking up a signal from their skin If you have problems try wearing the transmitter upside down Normally the transm
41. while participating in other activities while pedaling on your fitness bike such as watching television reading etc These distractions may cause you to lose balance which may result in serious injury Do not use excessive pressure on console control keys They are precision set to function properly with little finger pressure 3 XBR9 5 Fitness Bike D O p ct 0 J CT 8 D D J D cr O J 5 0 ct P C O cr O B 0 Assembly Video To assist you in assembling your new Spirit Fitness fitness bike we have posted an assembly video at the following link http wwwspiritfitness com customerservice video fitnessbikevideos html bed Assembly Using a razor knife Box Cutter cut the banding straps that wrap around the carton Reach under the bottom edge of the carton and pull it away from the cardboard underneath separating the staples that join the two together Lift the box over the unit and unpack 2 Carefully remove all parts from carton and inspect for any damage or missing parts If damaged parts are found or parts are missing contact your dealer immediately 3 Locate the hardware package The hardware is separated into four steps Remove the tools first Remove the hardware for each step as needed to avoid confusion he numbers in the instructions that are in parenthesis are the ttem number from the assembly drawing for reference Assembly lools ra ONS g C fe pD O _ C pD g c 2 O C D o
42. wledge and service personnel to make your experi ence more informed and any difficulties easier to remedy Please take a moment at this time to record the name of the dealer their telephone number and the date of purchase below to make any future needed contact easy We appreciate your support and we will always remember that you are the reason that we are in business Please complete and mail your registration card today and enjoy your new fitness bike Yours in Health Spirit Frtness Name of Dealer Dealer Phone Purchase Date Record Your Serial Number Please record the serial number of this fitness product in the space provided below Serial Number Register Your Purchase The self addressed product registration card must be completed in full and returned to Spirit Fitness You can also go to https www spiritfitness com residentialwarrantyregistration html to register online XBRI5_201 10623 1 XBR9 5 Fitness Bike o C O 1 O ag C pD o L gt pD D Tu 0 1 C 0 p C O 3 WARNING Read all instructions before using this appliance Do not operate fitness bike on deeply padded plush or shag carpet Damage to both carpet and fitness bike may result Keep children away from the fitness bike There are obvious pinch points and other caution areas that can cause harm Keep hands away from all moving parts Never drop or insert any object into any openings Do not use o
43. y one of two reasons The hardware was not sufficiently tightened during assembly All bolts that were installed during assembly need to be tightened as much as possible It may be necessary to use a larger wrench than the one provided if you cannot tighten the bolts sufficiently cannot stress this point enough 90 of calls to the service department for noise issues can be traced to loose hardware The crank arm nut needs to be retightened If squeaks or other noises persist check that the unit is properly leveled There are 2 leveling pads on the bottom of the rear stabilizer use a 4mm wrench or adjustable wrench to adjust the levelers Engineering Mode Menu The console has built in maintenance diagnostic software The software will allow you to change the console settings from English to Metric and turn off the beeping of the speaker when a key is pressed for example lo enter the Engineering Mode Menu press and hold down the Start Stop and Enter keys Keep holding the keys down for about 5 seconds and the Message Center will display Engineering Mode Menu Press the Enter button to access the menu below oO Oo 9 VI Key Test Will allow you to test all the keys to make sure they are functioning Security Allows the keypad to be locked to prevent unauthorized use Functions Press Enter to access settings and Up arrow to scroll Sleep Mode Turn on to have the console power down automatically after 20 minutes of inactivity
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