Life Fitness R35 User's Manual
Contents
1. sure the chest strap transmitter is within three feet 91 centimeters of the heart rate receiver e chest strap is battery operated and will stop functioning when the battery runs out Contact Customer Support Services for instructions on how to have the chest strap replaced See Section 6 4 titled How to Obtain Product Service 36 HEART RATE READING Is ERRATIC OR EXTREMELY HIGH If the chest strap is worn near sources of electromagnetic signals these signals may be strong enough to elevate heart rate readings Possible sources include e Television sets and or antennas cell phones computers cars high voltage power lines and motor driven exer cise equipment e Another heart rate transmitter within three feet one meter may also cause abnormal heart rate readings 6 4 TROUBLESHOOTING THE HAND PULSE SENSORS If the heart rate reading is erratic or missing do the following e Dry moist hands to prevent slipping e Apply hands to both sensors one in each hand e Grasp the sensors firmly e Apply constant pressure around the sensors 37 6 5 TROUBLESHOOTING THE ExERCISE BIKE Problem hear a clicking noise while l m pedaling My console does not turn on light up My console has strange characters on the display or my console seems like it is frozen The seat wobbles on my recumbent bike 38 Solution Use the wrench that was included with the bike to ensure the pedals are assembled2. 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 Life Fitness Representative 40 WHAT YOU MUST DO Retain proof of purchase our receipt of the attached registration card assures registration of purchase information but is not required use operate and maintain the Product as specified in the Manual notify Customer Service of any defect within 10 days after discov ery of the defect if instructed return any defective part for replacement or if necessary the entire Product for repair Life Fitness reserves the right to decide whether or not a product is to be returned for repair USER MANUAL Itis VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to perform the periodic mainte nance requirements specified in the Manual to assure proper operation and your continued satisfaction PRODUCT REGISTRATION Register online at www lifefitness com registration Our receipt assures that your name address and date of purchase are on file as a registered owner of the Product Failure to return the card will not affect your rights under this warranty Being a registered owner assures coverage in the event you lose your proof of purchase Please retain your proof of purchase such as your bill of sale or receipt HOW TO GET PARTS amp SERVICE Simply call
3. flow to working GHECKEONT CHE PONE muscles 2 Plateau increases the heart rate to bring it within the target zone To check the heart rate grasp the handpulse sensors or wear the wireless heart rate chest strap 3 Interval Training is a series of hills and valleys During this portion of the workout the user is confronted with a series of successively steeper hills each separated from the next by a valley or recovery period Again check the heart rate to ensure that it has remained within the target zone 4 Cool down allows the body to begin removing accumulated by products of exercise such as lactic acid which build up in muscles during a workout and contribute to muscle soreness Effort and recovery periods are simulated on the display console by columns of red lights in the workout Profile window Each column represents one interval and 20 intervals make up a workout The columns move from right to left during the workout The higher the column the higher the resistance The intervals are all of equal length and interval duration depends on the overall duration of the workout 25 1 to 9 minutes Because workouts with durations of less than 10 minutes are insufficient for the HILL workout to complete all four phases adequately the profile is condensed at various stages 10 to 19 minutes The interval durations are initially set at 30 seconds for a 10 minute workout For every additional minute of workout duration intervals lengthen by t
4. furthest point in its rotation relative to the body The user should be able to pedal without locking the knees or shifting in the seat Adjusting the seat on the C35 upright bike The bike post features a vertical locking pin seat adjustment system which makes it easy and safe to change the height of the seat quickly To raise the seat first get off the bike Hold the seat turn the spring loaded knob on the right of the seat post once counter clockwise to loosen it and pull out the knob to unlock the post from its present position Pull the seat upward to the desired height and release the knob to let it lock into place Turn the knob once clockwise to tighten it Test and re adjust the seat height as necessary To lower the seat first get off the bike Hold the seat turn the spring loaded knob on the right of the seat post once counterclockwise to loosen it and pull out the knob to unlock the post from its present position Let the seat slide down to the desired height and release the knob to let it lock into place Turn the knob once clockwise to tighten it Test and re adjust the seat height as necessary knob adjust post knob and tighten CAUTION When using the height adjustment mechanism to change the height of a partially raised seat hold the seat to prevent it from falling on the hand CAUTION Do not attempt to lock the seat at a position higher than the minimum insertion depth marked on the seat post Adjusting the seat on
5. the R35 recumbent bike Lift the spring loaded adjusting handle located on the right side of the seat Slide the seat forward or backward as necessary to the proper position and release the pin to complete engage ment Gently rock the seat forward and backward to ensure that it is locked into place Check the seat distance again and readjust it if necessary NOTE If the seat carriage rocks excessively use a wrench to loosen the jam nut A on either side of the seat carriage With another wrench tighten the adjustment roller on the inside of the carriage until it is snug but do not over tighten it Then while holding the roller in place tighten the lock nut Repeat the procedure for the other side of the seat carriage CAUTION Do not attempt to adjust the seat while pedaling the bike Doing so or failing to insert the seat pin completely may result in an uncomfortable workout or cause injury How TO ADJUST THE PEDAL STRAPS The bike pedal safety straps keep the user s shoes on the pedals during a workout The straps should fit comfortably but they also should be tight enough to prevent shoes from slipping at any point in the pedaling rotation Before working out the user should test and adjust the tightness of the straps The straps can be adjusted to fit a variety of shoe sizes Each strap is held in place by a spring loaded clip that is connected to the outer edge of each pedal To tighten a strap simply pull the loose end of the s
6. 44 BPM 135 BPM 127 BPM 117 BPM 117 BPM 117 BPM 117 BPM User Example 80 percent of theoretical maximum HRmax 40 year old 144 recommended BPM Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the HEART RATE HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 28 HEART RATE INTERVAL WORKOUT This workout alternates between a hill which brings the heart rate up to the target rate and a valley which brings the heart rate down to 90 percent of the target After a warm up the workout progresses toward the first hill and heart rate goal Once the goal is reached the hill continues for three minutes Then the level decreases into a valley Once the 90 percent goal is reached the valley continues for three minutes after which the next hill begins The user s fitness level determines the number of hills and valleys encountered within the duration See the chart below The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap to enable the computer to monitor the heart rate HEART RATE INTERVAL Workout Profile 80 HRmax Ea EU Hill Valley Valley 65 HRmax 65 HRmax HEART RATE INTERVAL Workout Profile 65 HRmax 144 BPM 144 BPM 144 BPM 117 BPM 117 BPM 117 BPM User Example 80 per
7. C35 R35 LIFECYCLE EXERCISE BIKES USER MANUAL LIFE FITNESS ASIA PACIFIC LTD Room 2610 Miramar Tower 132 Nathan Road Tsimshatsui Kowloon HONG KONG LIFE FITNESS ATLANTIC BV LIFE FITNESS BENELUX Bijdorpplein 25 31 2992 LB Barendrecht THE NETHERLANDS LIFE FITNESS DO BRAZIL Aw Dr Dib Sauaia Neto 1478 Alphaville Barueri SP 06465 140 BRAZIL LIFE FITNESS VERTRIEBS GMBH D ckegasse 7 9 3 36 1220 Vienna AUSTRIA CORPORATE HEADQUARTERS 5100 North River Road Schiller Park Illinois 60176 U S A www lifefitness com INTERNATIONAL OFFICES LIFE FITNESS IBERIA Pol Ind Moli dels Frares c C n 12 08620 Sant Viceng dels Horts Barcelona SPAIN LIFE FITNESS EUROPE GMBH Siemensstrasse 3 85716 Unterschleissheim GERMANY LIFE FITNESS ITALIA S R L Via Vittorio Veneto 57 A 39042 Bressanone Bolzano ITALY LIFE FITNESS LATIN AMERICA and CARIBBEAN 5100 North River Road Schiller Park Illinois 60176 U S A 7827001 RevC 09 05 LIFE FITNESS UK LTD Queen Adelaide Ely Cambs CB7 4UB UNITED KINGDOM LIFE FITNESS JAPAN Nippon Brunswick Bldg 8F 5 27 7 Sendagaya Shibuya Ku Tokyo JAPAN 151 0051 Before using this product it is essential to read this ENTIRE user manual and ALL installation instructions This will help in setting up the equipment quickly and in instructing others on how to use it correctly and safely FCC Warning Possible Radio Television Interference NOTE
8. Customer Service at 1 800 351 3737 or 1 847 288 3300 Monday through Friday from 8 00 a m to 5 00 p m Central Standard Time and tell them your name address and the serial number of your Product consoles and frames may have separate serial numbers They will tell you how to get a replacement part or if necessary arrange for service where your Product is located EXCLUSIVE WARRANTY THIS LIMITED WARRANTY IS IN LIEU OF ALL OTHER WARRANTIES OF ANY KIND EITHER EXPRESSED OR IMPLIED INCLUDING BUT NOT LIMITED TO THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE AND ALL OTHER OBLIGATIONS OR LIABILITIES ON OUR PART We neither assume nor authorize any person to assure for us any other obligation or liability concerning the sale of this Product Under no circumstances shall we be liable under this warranty or otherwise of any damage to any person or property including any lost profits or lost savings for any special indirect secondary incidental or consequential damages of any nature arising out of the use of or inability to use this Product Some states do not allow the exclusion or limitation of implied warranties or of liability for incidental or consequential damages so the above limita tions or exclusions may not apply to you Warranties may vary outside the U S Contact Life Fitness for details 41 CHANGES IN WARRANTY NOT AUTHORIZED No one is authorized to change modify or extend the terms of this limited
9. ICK START SPEED TRAINER CARDIO EXTREME HEART RATE Select QUICK START Select SPEED TRAINER Select CARDIO Select EXTREME HEART RATE Begin workout Select time Enter time Enter time MANUAL Select level Enter age Enter age Select MANUAL Begin workout Accept THR Accept THR Enter time EZ RESISTANCE Begin workout Begin workout Enter difficulty level Select EZ RESISTANCE HEART RATE HILL WATTS Begin workout Select time Select HEART RATE HILL Select WATTS HILL Select difficulty level Enter time Enter time Select HILL Begin workout Enter age Enter age Enter time FAT BURN Accept THR Enter WATTs Level Select difficulty level Select FAT BURN Begin workout Begin workout Begin workout Enter time HEART RATE INTERVAL MY WORKOUTS RANDOM Enter age Select HEART RATE INTERVAL Select MY WORKOUTS Select RANDOM Accept THR Enter time Select a workout from 1 to 4 Enter time Begin workout Enter age Begin workout Enter difficulty level Accept THR Begin workout Begin workout This workout requires the user to grasp the hand pulse sensors or wear the wireless chest strap Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the HEART RATE HILL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 Quick START QUICK START is the fastest way to begin exercising and it b
10. LED INDICATORS A set of light emitting diodes LEDs is matched to a set of workout statistics that are dis played during a workout in progress See the MESSAGE CENTER description below Each LED lights up when the corre sponding statistic such as Calories is being displayed MESSAGE CENTER This window displays step by step instructions for setting up a workout When a workout is in progress it displays statistics about the progress of the workout as seen below e Time Zone the amount of time that the user has maintained a heart rate within a target zone The user must be grasping the handpulse sensors or wearing a wireless heart rate chest strap e Cool Down the time elapsed since a workout in progress has gone into cool down mode e Heart Rate detected heart rate The user must be grasping the handpulse sensors or wearing a wireless heart rate chest strap e Speed the pedaling speed or rate in Revolutions Per Minute RPM e Heart Rate Percent the user s heart rate expressed as a percent of the theoretical maximum heart rate The user must be grasping the handpulse sensors or wearing a wireless heart rate chest strap e Distance the total distance traveled since the beginning of the workout e Calories per hour the rate of calories burned per hour Calories the number of calories burned since beginning the workout e Time the time elapsed since the start of the workout 2 3 HE AccESSORY TRAY AND READING RACK The acc
11. R to repeat step 7 for the selected workout or press MY WORKOUTS and proceed with step 8 Viewing statistics The MESSAGE CENTER display HOURS followed by a value Scroll through each of the displayed statistics by pressing the MY WORKOUTS key Statistics may be cleared at any time by pressing and holding the PAUSE CLEAR button for two seconds while a statistic is displayed The statistic will be cleared and reset to zero Once all statistics have been viewed the console exits the MY WORKOUTS mode and returns to initial workout setup mode Note At any point during these steps it is possible to exit MY WORKOUTS mode by pressing the the PAUSE CLEAR key twice Doing so returns the console to initial workout setup mode at which point the MES SAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START 33 5 OPTIONAL SETTINGS Use the Optional Settings feature to change default settings or to enable or disable certain programs or displays on the exercise bike console 5 1 ENTERING AND USING THE OPTIONAL SETTINGS FEATURE Press the PAUSE CLEAR key twice and then press Enter The console beeps three times and the MESSAGE CENTER displays the first of a series of optional settings To scroll through the settings press ENTER repeatedly Use the ARROW keys to change any displayed setting and then press ENTER to accept the change and to scroll to the next item The table below lists the settings their variable values their default value
12. RATE INTERVAL EXTREME HEART RATE HILL RANDOM MANUAL SPEED TRAINER and EZ RESISTANCE USING A WORKOUT SAVED UNDER MY WORKOUTS When the console is in initial workout setup mode and the MESSAGE CENTER displays SELECT WORKOUT OR PRESS QUICK START press the MY WORKOUTS key and scroll through the workout names displayed in the MES SAGE CENTER When the desired workout appears press ENTER The workout then begins 31 EDITING My WoRKOUTS AND VIEWING STATISTICS By factory default the four workouts are stored as MANUAL programs under the names MY WORKOUT 1 through MY WORKOUT 4 It is possible to change the name of each workout and or customize the settings for each workout It is also possible to view usage statistics for each workout including e total number of usage hours and minutes e total number of calories burned e total distance traveled Use the following steps for changing a workout name editing workout settings and viewing workout statistics 1 When the MESSAGE CENTER displays the prompt SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START press the MY WORKOUTS key 2 he MESSAGE CENTER displays the name of the first of the four workouts saved under MY WORKOUTS Scroll through the workout names displayed in the MESSAGE CENTER by pressing the ARROW keys 3 When the desired name appears press and hold the MY WORKOUTS key for three seconds The MESSAGE CENTER displays the prompt PRES
13. S ENTER TO EDIT NAME PRESS MY WORKOUTS TO EDIT WORK OUT Press ENTER and proceed with steps 4 8 or press MY WORKOUTS and skip to step 7 Changing a workout name 4 The MESSAGE CENTER displays MY WORKOUTS and the numeral corresponding to the selected workout The first character of the workout name flashes Use the ARROW keys to scroll through displayed character options which include all the letters of the alphabet numerals 0 through 9 a dash and an underscore When the desired character appears press the ENTER key to accept the character The next character to the right flashes Repeat this step for each character For a blank space press the CLEAR PAUSE key 5 Press the MY WORKOUTS key to save the name of the workout The MESSAGE CENTER displays NAME SAVED 32 Changing a workout The MESSAGE CENTER displays PRESS ENTER TO EDIT MY WORKOUTS PRESS MY WORKOUTS TO ACCESS STATISTICS Press ENTER The MESSAGE CENTER displays SELECT WORKOUTS By factory default all four workouts under MY WORK OUTS are MANUAL programs Enter setup information as prompted by the MESSAGE CENTER using the ARROW keys to scroll through displayed variables and pressing the ENTER key to accept a variable Once all infor mation is entered the MESSAGE CENTER displays WORKOUT SAVED Several seconds later the MESSAGE CENTER again displays PRESS ENTER TO EDIT MY WORKOUTS PRESS MY WORKOUTS TO ACCESS STATISTICS Press ENTE
14. S RR Aun Sh USSR Os VAR RU RR Ga ba Ok n Cam 12 2 1 The Display Console Overview 12 2 2 Display Console Descriptions et ele aa ape AP tup Bode be ek Dee eee ee 12 2 9 TheAccessory Trayand Reading Rack EE ERGO ur se edie ere ed e Rn 15 3 Heart EXercIse PTOSEETIS 3 3 dn eeh e ee PR eee ee dto ar iQ eor disse tet d 16 Onl GET 2 ge E A eier au et e eut eer Ae 16 S EE he GE rds Nou ede e e DL E CR RR LR RI Deo Wa a e Ro d O E de A CE 17 The Hand Pulse Sensor System The Wireless Heart Rate Chest Strap 4 Toe ei tel EEN ENEE 19 WVOrKout OVO VIGWS c 2 24 3 2 de Sia be We eet ei tede Sade wes t s p Pee vd wes 19 42 USINE VVORKOUIS s i neo aded EES 20 To Begin any Workout Selecting Quick Start Selecting a Workout Entering a Duration Entering Age Selecting the Difficulty Level or Target Heart Rate Pausing Workouts Ending Workouts Early Exercise Bike Workout Setup Steps chart 4 9 WORKOUT IDOSCTHDUOLIS 3x etui td ta Deed ar a EE EE 24 Quick Start Hill Random Manual Speed Trainer EZ Resistance Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme Heart Rate Z4 MY Workout Personal T TOgEatTS s oo s di d dae tees eho oie eet BOS ntc dove E Peer dido A 31 Using a Workout Saved Under My Workouts Editing Workouts and Viewing S
15. This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a resi dential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the user manual may cause harmful interference to radio communications However there is no guarantee that the interference will not occur in a particular installation If this equipment does cause harmful interfer ence to radio or television reception which can be determined by turning the equipment off and on the user is encour aged to try to correct the interference by one or more of the following measures e Reorient or relocate the receiving antenna e Increase the separation between the equipment and the receiver e Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help Class HB Home Domestic use Not suitable for therapeutic purposes A CAUTION Any changes or modifications to this equipment could void the product warranty Any service other than cleaning or user maintenance must be performed by an authorized service representative There are no user serviceable parts This User Manual describes the functions of the following products Life F
16. and workmanship WHO IS COVERED The original purchaser or any person receiving a newly purchased Product as a gift from the original purchaser HOW LONG IS IT COVERED Residential All electrical and mechanical components and labor are covered after the date of purchase as listed on the chart below Non Residential Warranty void this Product is intended for residential use only WHO PAYS SHIPPING amp INSURANCE FOR SERVICE If the Product or any warranted part must be returned to a service facility for repairs Life Fitness will pay all shipping and insurance charges during the warranty period within the United States only The purchaser is responsible for shipping and insurance charges after the warranty has expired WHAT WE WILL DO TO CORRECT COVERED DEFECTS We will ship to you any new or rebuilt replacement part or component or at our option replace the Product Such replacement parts are warranted for the remaining portion of the original warranty period WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation debris resulting from any construction activities in the Product s environment rust or corrosion as a result of the Product s location alter ations or modifications without our written authorization or by failure on your part to use operate and maintain the Product as set out in your User Manual Manual All terms of this warranty
17. are in direct contact with skin However it also functions properly through a thin layer of wet clothing If it becomes necessary to re moisten the chest strap electrodes grasp the center of the strap pull it away from the chest to expose the two electrodes and moisten them NOTE Using the wireless chest strap will provide more accurate heart rate readings than the hand pulse sensors 18 4 THE WORKOUTS 4 1 WORKOUT OVERVIEWS This section lists the exercise bike s pre programmed workouts For more detailed information see Section 4 2 titled Using the Workouts QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting a specific workout program After the QUICK START key is pressed a constant level workout begins The intensity level does not change automatically HILL is an interval training workout combining hills and valleys of different intensity levels which is proven to provide effective time efficient cardiovascular results RANDOM is an interval training workout of constantly changing intensity levels that occur in no regular pattern or pro gression MANUAL is a workout in which the intensity level does not change automatically SPEED TRAINER coaches the user with text messages to increase or decrease the speed at different time intervals The user has the ability to adjust resistance level at any time during a workout EZ RESISTANCE features a gradual subt
18. as tight as possible Make sure that you are pedaling at a fast enough pace 25 30 RPM to power the console The console should automatically light up If the console does not light up when pedaling remove the console and make certain that the console wiring is fully connected and is not damaged Stop pedaling and wait 15 minutes for the console to reset The seat carriage can be adjusted if it is too tight and does not slide freely or if it is too loose and rocks excessively To adjust the fit of the carriage when there is excessive rocking use a wrench to loosen the jam nut on either side of the seat carriage With another wrench tighten the adjustment roller on the inside of the carriage until is it snug but do not over tighten Then while holding the roller in place tighten the lock nut Repeat the procedure for the other side of the carriage To adjust the fit of the carriage when it does not slide freely use a wrench to loosen the jam nut on either side of the seat carriage With another wrench loosen the adjustment roller on the inside of the carriage until it can move freely but do not excessively loosen Then while holding the roller in place tighten the lock nut Repeat the procedure for the other side of the seat carriage 6 6 How ro OBTAIN PRODUCT SERVICE 1 Verify the symptom and review the operating instructions The problem may be unfamiliarity with the product and its features and workouts 2 Locate and docu
19. ate based on the actual heart rate To change the target heart rate during a workout use the ARROW keys I a5 A 3 2 HEART RATE MONITORING THE HAND PULSE SENSOR SYSTEM The hand pulse sensors A are the built in heart rate monitoring system on the exercise bike During a workout grasp the sensors that are set into the handlebars For an accurate reading use a comfortable grip The console displays the heart rate after 10 to 15 seconds Upright Model C35 Recumbent Model R35 NOTE Excessively squeezing the hand pulse sensors will not improve the heart rate reading 17 THE WIRELESS HEART RATE CHEST STRAP The exercise bike is equipped with wireless a heart rate monitoring system in which electrodes pressed against the skin transfer heart rate signals to the exercise bike console These electrodes are attached to a wireless heart rate chest strap that the user wears during the workout The chest strap is included with the exercise bike See the diagram below for correct positioning of the strap The electrodes A which are the two grooved surfaces on the underside of the strap must remain wet to transmit accurately the electrical impulses of the heart back to the receiver Moisten the electrodes Then secure the strap as high under the chest muscles as possible The strap should be snug but comfortable enough to allow for normal breathing The transmitter strap delivers an optimal heart rate reading when the electrodes
20. cent of theoretical maximum HRmax 40 year old 144 recommended BPM 117 BPM Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the HEART RATE INTERVAL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 29 EXTREME HEART RATE WoRKOUT This intense varied workout is designed to help more experienced users break through fitness improvement plateaus The workout alternates between two target heart rate goals as quickly as possible The effect is similar to that of running sprints When setting up the workout the user enters a target heart rate After a warm up the intensity gradually increases until the user reaches the 100 percent target heart rate goal Then that target rate is maintained for a stabilizing period Afterward the intensity decreases When the heart rate falls to the 75 percent goal it is maintained for another stabilizing period The pro gram repeats the alternating of intensity levels continuing this pattern for the duration See the chart below The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap to enable the computer to monitor the heart rate EXTREME HEART RATE Workout Profile 85 HRmax 85 HRmax 85 HRmax Stabilizing Period Stabilizing Period Stabilizing Period e Cool Do
21. e the ARROW keys to change the rate and then press ENTER When the workout is in progress it is possible to change the target heart rate using the level arrow keys Note This bike features speed dependant braking The resistance level increases proportionally with the pedaling speed 22 PAUSING WORKOUTS To pause a workout press the CLEAR PAUSE key Pedaling must not cease PAUSE will eliminate resistance during the pause duration To continue the workout press the ENTER key INITIATING AN EARLY CooL DOWN Cool Down mode ends a workout and gradually lowers the intensity level automatically Press the COOL DOWN key at any desired point during a workout to go immediately into Cool Down mode In this phase of a workout the body begins to remove lactic acid and other accumulated by products of exercise which build up in muscles during a workout and contribute to muscle soreness The console automatically adjusts each workout s Cool Down level according to the individual user s performance Each additional time the user presses the COOL DOWN key the resistance level shortens by half It is possible to change the Cool Down duration by pressing the TIME ARROW keys ENDING WoRKOUTS EARLY To end a workout before the pre set duration expires press CLEAR PAUSE key three times The MESSAGE CENTER dis plays SELECT WORKOUT PROFILE OR PRESS QUICK START for a new workout 23 4 3 WNORKOUT DESCRIPTIONS EXERCISE BIKE WORKOUT SETUP STEPS QU
22. essory tray A which is mounted below the base of the console provides storage trays with space for items such as water bottles personal stereos and cell phones Additionally an integrated reading B rack for supporting a book or magazine is located at the base of the console Upright Model C35 Recumbent Model R35 B 15 3 HEART SYNC EXERCISE PROGRAMS 3 1 VVHY HEART Sync Wonkours Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results That is the idea behind the Heart Sync approach to exercise Heart Sync workouts identify an exerciser s ideal heart rate range for burning fat or increasing cardiovascular fitness The values within the range depend on the workout NOTE Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program The exercise bike features five exclusive workouts designed to take full advantage of the bene fits of Heart Sync exercise FAT BURN CARDIO HEART RATE HILL HEART RATE INTER VAL or EXTREME HEART RATE For detailed information about these workouts see Section 4 titled The Workouts During one of these workouts grasp the handpulse sensors or wear the wireless heart rate chest strap to enable the exercise bike s on board computer to monitor the heart rate The computer automatically adjusts the resistance level to maintain the target heart r
23. gerprints and salt build up caused by sweat Use a 100 cotton cloth lightly moistened with water and mild liquid cleaning product to clean the exercise bike Other fabrics including paper towels may scratch the surface Do not use ammonia or acid based cleaners Long fingernails may damage or scratch the surface of the console use the pad of the finger to press the selec tion buttons on the console Clean the housing thoroughly on a regular basis NOTE A non abrasive cleaner and soft cotton cloth are strongly recommended for cleaning the exterior of the unit At no time should cleaner be applied directly to any part of the equipment apply the non abrasive cleaner on a soft cloth and then wipe the unit 35 6 2 PREVENTATIVE MAINTENANCE SCHEDULE Follow the schedule below to ensure proper operation of the product ITEM WEEKLY MONTHLY BI ANNUALLY ANNUALLY Display Console C Console Mounting Bolts Accessory Tray Frame Plastic Covers Pedals and Straps KEY C Clean Inspect 6 3 TROUBLESHOOTING THE WIRELESS HEART RATE CHEST STRAP HEART RATE READING IS ERRATIC OR ABSENT ENTIRELY e Repeat the electrode moistening procedure on the chest strap See Section 3 2 titled Heart Rate Monitoring for details The electrodes must remain wet to pick up and transmit accurate heart rate readings e sure the electrodes are flat against the skin e Wash the belt transmitter regularly with mild soap and water e
24. hree seconds Thus a 15 minute HILL workout features 20 intervals of 45 seconds each 20 to 99 minutes All intervals last 60 seconds As minutes are added additional hills and valleys are presented beyond the initial four of the interval training phase The additional hills and valleys will follow the form of the first four dropping back down to the level of the very first hill encountered and progressing in height every two minutes until the highest hill is reached again This process repeats until the end of the duration RANDOM The RANDOM workout creates a terrain of hills and valleys that varies with each workout More than one million different pat terns are possible SPEED TRAINER WORKOUT SPEED TRAINER displays text messages in the message center instructing the user to pedal at different speeds for different periods of time The user has the ability to change the resistance level at any time during the workout EZ RESISTANCE In this workout the changes in resistance are extremely subtle lowering perceived exertion The changes in resistance also are independent of the user s pedaling speed The cardiovascular workout is effective efficient and enjoyable at the same time EZ RESISTANCE Workout Profile 0 Time 75 Time 100 Time Entry point Peak End point EZ Resistance Workout Profile 26 The workout consists of one hill The user determines the height of the peak of this hill by selecting an intensity le
25. itness upright exercise bike C35 Life Fitness recumbent exercise bike R35 See Section 8 titled Specifications in this manual for product specific features Statement of Purpose The exercise bike is a machine that simulates the movements of riding a bicycle at various speeds and levels of resistance N Health related injuries may result from incorrect or excessive use of exercise equipment The manufacturer STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise pro gram particularly if the user has a family history of high blood pressure or heart disease or is over the age of 45 or smokes has high cholesterol is obese or has not exercised regularly in the past year The manufacturer also recommends consulting a fitness professional on the correct use of this product If at any time while exercising the user experiences faintness dizziness pain or shortness of breath he or she must stop immediately TABLE OF CONTENTS 1 Stell deer mius De aA Lc E det ITE 6 1 17 Jlmpertant Satety InstiryelloDs 2552 cm ort od aad moro Sa du orga Obed eed tosh setae Goes 6 1 2 Bo apes Sees Ba tye Sree chet EEN 8 Where to place the Exercise Bike How to stabilize the Exercise Bike How to Adjust the Seat to Ensure Correct Biomechanical Positioning How to Adjust the Pedal Straps Starting Up the Bike 2 The Display Console zs xax ety Be ERE
26. lays a different message press the CLEAR key twice rapidly 20 SELECTING QuicK START QUICK START is the fastest way to begin exercising and it bypasses the steps involved in selecting a specific workout Simply press the QUICK START key to begin a MANUAL workout As with a MANUAL workout the intensity level does not change automatically SELECTING A WORKOUT For MANUAL RANDOM HILL EZ RESISTANCE SPEED TRAINER FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE When prompted to select a workout use the WORKOUT PRO FILE key to scroll through the options displayed in the MESSAGE CENTER Then use the ARROW keys to scroll through the workout names as they appear in the MESSAGE CENTER When the desired workout appears press ENTER For MY WORKOUTS press the MY WORKOUT key Then using the ARROW keys scroll through workout numbers 1 through 4 Upon reaching the desired number press ENTER and begin the workout For more information see Section 4 4 tiled My Workouts Personal Programs ENTERING A DURATION When prompted by the MESSAGE CENTER to enter a time use the ARROW KEYS to increase or decrease the dis played time to the desired value and press ENTER ENTERING AGE When prompted by the MESSAGE CENTER to enter age use the ARROW KEYS to increase or decrease the displayed age to the correct value and press ENTER The workout programs that set a target heart rate zone first calculate the user s the
27. le increase in resistance lowering perceived exertion A peak in resistance is followed by an equally subtle decrease in resistance FAT BURN is a low intensity workout for burning the body s fat reserves The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap The workout program automaticaly adjusts the intensity level based on the actual heart rate to maintain the user s heart rate at 65 percent of the theoretical maximum CARDIO is a higher intensity workout for more fit users emphasizing cardiovascular benefits and maximum fat burning The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap The workout program automatically adjusts the intensity level based on the actual heart rate to maintain the user s heart rate at 80 percent of the theoretical maximum 19 HEART RATE HILL consists of three hills that target three heart rate goals The first hill brings the heart rate to 90 percent of the target rate The second hill increases the rate to 95 percent The third hill matches the target heart rate The valley always is defined as 85 percent of the target heart rate The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap HEART RATE INTERVAL alternates between a hill which brings the heart rate up to 100 percent of the target rate and a val ley which brings the heart rate down to 90 percent of the target heart rate The user must grasp the hand
28. llated area Use this product on a solid level surface Make sure that all components are fastened securely These include the seat post saddle handlebars and pedals SAVE THESE INSTRUCTIONS FOR FUTURE REFERENCE 1 2 SETUP Read the entire User Manual before setting up the exercise bike WHERE TO PLACE THE EXERCISE BIKE Following all safety instructions in Section 1 1 move the bike to the location in which it will be used See Section titled Specifications for the dimensions of the footprint Allow a distance of four feet or 120 centimeters between the bike and other objects or surfaces on either side How TO STABILIZE THE EXERCISE BIKE After placing the bike in position check the unit s stability by attempting to rock it in all directions Any slight rocking indi cates that the unit must be leveled Determine which foot is not resting completely on the floor Loosen the jam nut with an open end 17mm wrench and rotate the stabilizing foot to lower it Verify that the bike is stable and repeat the adjust ment as necessary until the unit no longer rocks Lock the adjustment by tightening the jam nut against the stabilizer bar How TO ADJUST THE SEAT TO ENSURE CORRECT BIOMECHANICAL POSITIONING Proper seat positioning minimizes unecessary leg muscle fatigue To determine whether or not the seat requires adjust ment sit on it and place the balls of the feet on the pedals The knee should bend slightly when the pedal is at the
29. maximum For example a 40 year old user s THR for the FAT BURN workout is 117 This workout targets 65 percent of the maximum so the equation would be 220 40 65 117 A 20 year old user s THR is 130 so the equation would be 220 20 65 130 27 HEART RATE HiLL WORKOUT This workout consists of three hills that target three heart rate goals The first hill brings the heart rate to 90 percent of the target rate The second hill increases the heart rate to 95 percent The third hill matches the target heart rate The valley always is defined as 85 percent of the target heart rate After a warm up the workout progresses toward the first hill and heart rate goal Once the user reaches 90 percent of the target heart rate the hill continues for one minute When the minute expires the level decreases into a valley Once the user s heart rate falls to 85 percent of the target the valley continues for one minute Then the next hill begins with its corresponding heart rate goal After the user completes the third hill valley pair the workout returns to the first hill and repeats the cycle as long as the duration allows See the chart below The user must grasp the hand pulse sensors or wear a wire less heart rate chest strap to enable the computer to monitor the heart rate HEART RATE HILL Workout Profile 80 HRmax 75 HRmax 70 HRmax Hill Valley 65 HRmax 65 HRmax 65 HRmax 65 HRmax HEART RATE HILL Workout Profile 1
30. ment the serial number of the unit The serial number plate is located on the front stabilizer below the shroud 3 Contact Customer Support Services via the Web at www lifefitness com or call the nearest Customer Support Services group For Product Service within the United States and Canada Telephone 1 847 451 0036 FAX 1 847 288 3702 Toll free telephone 800 351 3737 For Product Service Internationally Life Fitness Italia S R L Telephone 39 0472 835 470 FAX 39 0472 833 150 Toll free telephone 800 438836 Life Fitness Europe GmbH Telephone 49 089 317 751 66 FAX 49 089 317 751 38 Life Fitness UK LTD Telephone 44 1353 665507 FAX 44 1353 666018 Life Fitness Vertriebs GmbH Telephone 43 1615 7198 FAX 43 1615 7198 20 Life Fitness Atlantic BV Life Fitness Benelux Telephone 31 0 180 64 66 66 FAX 31 0 180 64 66 99 Life Fitness Asia Pacific Ltd Telephone 852 2891 6677 FAX 852 2575 6001 Life Fitness Iberia Telephone 34 93 672 4660 FAX 34 93 672 4670 Life Fitness Latin America and Caribbean Telephone 1 847 288 3964 FAX 1 847 288 3886 Life Fitness Brazil Telephone 55 11 7295 2217 FAX 55 11 7295 2218 Life Fitness Japan Telephone 81 3 3359 4306 FAX 81 3 3359 4307 39 D WARRANTY INFORMATION WHAT IS COVERED This Life Fitness consumer product Product is warranted to be free of all defects in material
31. n before using this equipment Stop exercising if you feel pain faint dizzy or short of breath Not suitable for therapeutic purposes HEART RATE DISTANCE HEART RATE RPM ENTER CAL HOUR CALORIES H artSync TM Heart Rate Controlled Workouts CLEAR PAUSE COOL DOWN QUICK START Press this key to begin a MANUAL workout immediately without having to select a workout Once the workout is in progress use the ARROW KEYS to change the intensity level or workout duration as desired MY WORKOUTS Press this key to select a MY WORKOUTS user preset workout WORKOUT PROFILES Press this key to select one of the following workouts during a workout setup MANUAL e SPEED TRAINER HEART RATE HILL RANDOM FAT BURN HEART RATE INTERVAL HILL CARDIO EXTREME HEART RATE EZ RESISTANCE ARROW SELECTION keys Use these keys during a workout setup to set user presets such as age and time The ARROW keys can also be used to change the resistance level during a workout or adjust a target heart rate during a Heart Sync workout ENTER Press this key after entering desired setup values such as weight or workout time CLEAR PAUSE CLEAR Press this key when programming a workout to clear incorrect data such as weight or age before pressing the ENTER key Pressing CLEAR three times consecutively during a workout stops it immediately at which point the MESSAGE CENTER prompts the user for a new workout setup PAUSE Pre
32. nds 54 kilograms C35 SHIPPING DIMENSIONS Length 44 88 inches 114 centimeters Width 17 91 inches 45 5 centimeters Height 29 92 inches 74 3 centimeters Weight 139 pounds 63 kilograms R35 ASSEMBLED DIMENSIONS Length 56 5 inches 143 5 centimeters Width 25 75 inches 65 4 centimeters Height 54 inches 137 centimeters Weight 147 pounds 67 kilograms R35 SHIPPING DIMENSIONS Length 59 84 inches 152 centimeters Width 17 91 inches 45 5 centimeters Height 29 92 inches 76 centimeters Weight 172 pounds 78 kilograms 44 LIEF ILHESS Life Fitness offers a full line of premier fitness equipment for the home TOTAL BODY ELLIPTICAL CROSS TRAINERS TREADMILLS LIFECYCLE EXERCISE BIKES STAIRCLIMBERS GYM SYSTEMS 5100 N RIVER ROAD SCHILLER PARK ILLINOIS 60176 LEIFEFITNESS COM
33. oretical maximum heart rate by sub tracting the user s age from the number 220 The programs then calculate the target zone as a percentage of the theo retical maximum 21 SELECTING THE DIFFICULTY LEVEL OR TARGET HEART RATE For MANUAL RANDOM HILL EZ RESISTANCE and SPEED TRAINER After a duration is entered the MESSAGE CENTER flashes a default difficulty level of 1 which is the easiest of the 20 difficulty levels Press ENTER to accept the default Or to change the level use the ARROW keys Then when the desired level appears in the DATA WINDOW press ENTER to accept the duration Each of the 20 difficulty levels corresponds to a range of resistance levels as seen in the table below A resistance level is applied to each individual interval within a workout profile See Section 3 3 titled Workout Descriptions for more infor mation While the workout is in progress it is possible to change the difficulty level Difficulty Resistance Difficulty Resistance Level Level Range Level Level Range 1 1 to 1 11 3 to 11 2 1 to 2 12 3 to 12 3 1 to 3 13 3 to 13 4 1to4 14 3 to 14 5 1to 5 15 3 to 15 6 2 to 6 16 4 to 16 T 2to7 17 5 to 17 8 2t08 18 6 to 18 9 2 to9 19 7 to 19 10 2 to 10 20 8 to 20 For FAT BURN CARDIO HEART RATE HILL HEART RATE INTERVAL and EXTREME HEART RATE After a duration is entered the MESSAGE CENTER displays a target heart rate which is based on the entered age Press ENTER to select the displayed rate or us
34. pulse sensors or wear a wireless chest strap EXTREME HEART RATE alternates between two target heart rate goals as quickly as possible The effect is similar to that of running sprints The user must grasp the hand pulse sensors or wear a wireless heart rate chest strap WATTS PROGRAM is similar to a manual workout In this workout the user selects a WATTS level between 50 and 250 WAT Ts Dependant on speed the resistance level will adjust automatically to maintain the selected WATTS level throughout the user s workout By default the WATTs program is not active The program must be turned on in the user menu MY WORKOUTS is not a workout program but a feature that allows the user to pre set up to four workouts with personal setup information such as age time duration or level and then store the workouts in the console memory These workouts are accessed by pressing the MY WORKOUTS key See Section 4 4 titled My Workouts Personal Programs for information on setting up and using these workouts 4 2 USING THE WORKOUTS Different workouts require different setup steps See the chart titled Exercise Bike Workout Set up Steps which appears later in this section for a quick glance at the steps for setting up any workout This section provides details on the steps themselves To BEGIN ANY WORKOUT Simply start pedaling to activate the console The MESSAGE CENTER displays the prompt SELECT WORKOUT PROFILE OR PRESS QUICK START If it disp
35. s and their definitions OPTIONAL SETTINGS Setting Variables Default Value Description Hold Time 1 99 seconds 10 seconds The number of seconds before the MESSAGE CENTER scrolls to the next selection Units English Metric English The type of units in which workout statistics are displayed Software The current software revision for the console computer Beep The audio tone notifying users of selections WATTs Measure of electrical output When WATTSs is turned on an additional WATTs program is within the Workout Profiles key 34 6 6 1 SERVICE AND TECHNICAL DATA PREVENTATIVE MAINTENANCE TiPS The exercise bike is backed by engineering excellence and is one of the most rugged and trouble free pieces of exer cise equipment on the market today Life Fitness products have proven to be durable in health clubs colleges military facilities and other locations the world over NOTE The safety of the equipment can be maintained only if the equipment is examined regularly for damage or wear If maintenance is required keep the equipment out of use until defective parts are repaired or replaced Pay special attention to parts that are subject to wear as outlined in the Preventive Maintenance Schedule The following preventive maintenance tips will keep the exercise bike operating at peak performance Locate the exercise bike in a cool dry place Clean the top surface of the pedals regularly Keep the display console free of fin
36. ss this key to pause a workout in progress Press ENTER to continue the workout If a paused workout is not resumed within the preset pause duration the computer deletes the in progress workout information and returns to a workout setup state The MESSAGE CENTER displays SELECT WORKOUT PROFILE OR PRESS QUICK START COOL DOWN Ends a workout and lowers the intensity level Press the COOL DOWN key at any desired point dur ing a workout to go immediately into Cool Down mode 13 14 WORKOUT PROFILE WINDOW This window displays shapes made of columns of lights that represent the levels of intensity in a workout in progress The higher the column the greater the intensity During a HEART SYNC workout the bike requires the use of handpulse sensors or a wireless heart rate chest strap to detect a heart rate signal If the console does not detect a signal the MESSAGE CENTER displays the prompt NEED HEART RATE GRASP SENSORS OR CHECK TELEMETRY STRAP If the console does not receive the signal within three minutes the workout automatically is converted to a MANUAL workout Profiles are not available for HEART SYNC workouts In these work outs the level is based on the heart rate Therefore the profile cannot be displayed TIME ARROW keys During a workout in progresss use these keys to change the workout duration During a workout setup use these keys to change displayed values for workout type duration and difficulty level WORKOUT
37. tatistics 5 1 6 1 6 2 6 3 6 4 6 5 6 6 leide ER Le CEET 34 Entering and Using the Optional Settings Feature 34 Sservice and Technical Dala EE 35 Preventative Maintenance Tips 2s hh Rhin hs 35 Preventative Maintenance Schedule 36 Troubleshooting the Wireless Heart Rate Chest Grape 36 Heart Rate Reading is Erratic or Absent Entirely Heart Rate Reading is Erratic or Extremely High Troubleshooting the Hand Pulse Sensors 37 Troubleshooting the Exercise Bike llena eee 38 Howto Obtain Product Service TIME Re RE EN T NET ESTA Ee Ree eres wh Eq E Wh SU AR E 39 Waranty laten RET Ba eto EE 40 CIT Ne RE TOC S TITIO CEST TT T ITI EIE 43 2005 Life Fitness a division of Brunswick Corporation All rights reserved Life Fitness is a registered trademark of Brunswick Corporation My Workouts and Heart Sync are trademarks of Brunswick Corporation Any use of these trademarks without the express written consent of Life Fitness is forbidden 5 1 GETTING STARTED 1 1 IMPORTANT SAFETY INSTRUCTIONS A SAF ETY WARNING The safety of the product can be maintained only if it is examined regu larly for damage and wear See Preventative Maintenance section for details e Before using this product it is essential to read this ENTIRE user manual and ALL instructions The exercise bike is intended for use solely in the manner described in this manual e Always follow the console instr
38. trap down It automatically locks into place with each pull To loosen a strap press down on the top of the clip and pull the strap up Release the clip to lock the strap into place Test the adjustment and change if necessary How TO ADJUST THE LUMBAR SUPPORT ON THE R35 RECUMBENT BIKE The back pad can be adjusted to provide additional lumbar support Twist the knob located on the right side of the back pad clockwise to increase lumbar support Three levels of additional lumbar support are available STARTING UP THE BIKE To power up the exercise bike simply start pedaling Once the units power is on the console display lights up making it possi ble to select a workout or to begin a QUICK START workout See Section 4 2 titled Using the Workouts for more information 11 2 THE DisPLAY CONSOLE 2 1 DISPLAY CONSOLE OVERVIEW The computerized display console on the exercise bike allows the user to tailor a workout to personal fitness abilities and goals and to monitor progress With this easy to use console the user can track fitness improvement from one work out to the next 2 2 DISPLAY CONSOLE DESCRIPTIONS The functions of the keys and display windows on the exercise bike console are listed and described in this section See Section 4 titled The Workouts for detailed information on using the console to set up workouts 12 TIME ZONE COOL DOWN My Personal Trainer Speed Fainer Work out CAUTION Consult a physicia
39. uctions for proper operation e Close supervision is necessary when used by or near children invalids or disabled persons e exercise bike does not function properly after it has been dropped damaged or even partially immersed in water contact Customer Support Services for assistance e Never insert objects into any opening in the exercise bike If an object should drop inside carefully retrieve it If the item is beyond reach contact Customer Support Services e Never place liquids of any type directly on the unit except in an accessory tray Containers with lids are recommended e Do not use the exercise bike outdoors near swimming pools or in areas of high humidity e Keep all loose clothing shoelaces and towels away from the exercise bike pedals e Keep the area around the exercise bike clear of any obstructions including walls and furniture e Always be careful and exercise caution when mounting or dismounting the exercise bike Use the handlebar whenever additional stability is required e Wear shoes with rubber or high traction soles Do not use shoes with heels leather soles cleats or spikes Do not use the bike in bare feet e Do not tip the exercise bike on its side during operation Keep hands and feet away from all moving parts To ensure proper functioning of this product do not install attachments or accessories that are not provided or recommended by the manufacturer Use this product in a well venti
40. vel during the setup The higher the level selected the higher the intensity at the entry point which is the beginning of the workout and the higher the intensity at the peak which occurs after 75 percent of the workout is completed After the peak is reached the resistance gradually returns to the same intensity level as the entry point See the chart FAT BURN The FAT BURN workout is designed to maintain a user s heart rate at 65 percent of the theoretical maximum rate for optimal results Throughout the workout the user grasps the hand pulse sensors or wears a wireless heart rate chest strap The con sole continuously monitors and displays the heart rate adjusting the intensity level of the exercise bike to reach and maintain the target This system eliminates over and under training and it maximizes the aerobic benefits of exercise by using the body s fat storage for fuel CARDIO The CARDIO workout is virtually identical to FAT BURN however the target heart rate is calculated at 80 percent of the theoretical maximum The higher target promotes cardiovascular improvement by placing a heavier workload on the heart muscle throughout the workout the user grasps the hand pulse sensors or wears a wireless heart rate chest strap Defined by the American College of Sports Medicine s Guidelines for Exercise Testing and Prescription as equal to 220 minus an individual s age Target Heart Rate THR is a percentage of the theoretical
41. warranty EFFECT OF U S STATE LAWS This warranty gives you specific legal rights and you may have other rights which vary from state to state LIFETIME 5 YEARS 3 YEARS Frame N A Electrical Parts amp Mechanical Parts Frame N A Electrical Parts amp Mechanical Parts The wireless heart rate monitoring chest strap is warranted for 1 Year on Electrical Parts and 90 Days on the Elastic Strap 42 8 SPECIFICATIONS Designed use Maximum user weight CONSOLE Displays Summaries WORKOUTS Heart rate monitor Intensity levels Pedal size Drive type Power requirements Accessory Tray Color Home 400 pounds 181 4 kilograms MESSAGE CENTER displays Time in Zone Cool Down duration Heart Rate Sped Heart Rate Percentage of Theoretical Maximum Distance Calories per Hour and Calories Time distance calories Quick Start Hill Random Manual Speed Trainer EZ Resistance Fat Burn Cardio Heart Rate Hill Heart Rate Interval Extreme Heart Rate My Workouts 4 slots Wireless heart rate monitoring system Wireless heart rate monitoring chest strap included Hand pulse sensors 20 4 5 inches 11 5 centimeters Poly V belt drive None bike is self powered Standard Pewter Metal Charcoal Plastic Shrouds Stone Plastic Accents 43 C35 ASSEMBLED DIMENSIONS Length 45 inches 114 centimeters Width 27 2 inches 69 centimeters Height 56 inches 142 2 centimeters Weight 118 pou
42. wn 65 HRmax 659 HRmax EXTREME HEART RATE Workout Profile 153 BPM 153 BPM 153 BPM Stabilizing Period Stabilizing Period Stabilizing Period 118 BPM 118 BPM 118 BPM 118 BPM User Example 85 percent of theoretical maximum HRmax 40 year old 153 recommended BPM Target Heart Rate THR is a percentage of the theoretical maximum For example a 40 year old user s THR for the HEART RATE INTERVAL workout is 144 This workout targets 80 percent of the maximum so the equation would be 220 40 80 144 A 20 year old user s THR is 160 so the equation would be 220 20 80 160 30 WATTS WorRKOUT The WATTS workout is available only when turned ON in the User Menu Watts is a measure of electrical output In the workout the user must select a WATTS level between 50 and 250 WATTS Since WATTS is dependant on speed and resistance the resistance will automatically adjust based on the speed at which the user pedals The workout profile displays a race track with one blinking LED to show the user the active time interval of the workout 4 4 My WoRKOUTS PERSONAL PROGRAMS The My Workouts Personal Programs feature on the exercise bike makes it possible to pre set up to four workouts with personal setup information such as age duration or level and then store the workouts in the console memory These workouts are accessed with the MY WORKOUT key Any workout can be pre set and stored including FAT BURN CARDIO HEART RATE HILL HEART
43. ypasses the steps of selecting a specific workout The intensity level for the workout is set automatically and remains the same unless manually changed To change the level press the UP or DOWN ARROW keys If the CALORIES PER HOUR display is enabled the MESSAGE CENTER displays ENTER WEIGHT which is required to calculate this ratio Using the ARROW KEYS increase or decrease the displayed weight to the correct value 24 MANUAL The MANUAL workout has no automatic resistance changes While the workout is in progress increase or lower the intensity level as desired using the arrow keys The workout profile displays a race track with one blinking LED to show the user the active time interval of the workout HiLL TERRAIN HILLS AND VALLEYS The HILL workout features intervals of intense aerobic activity separated by intervals of lower intensity Interval training has been scientifically demonstrated to yield greater cardiorespiratory improvement than steady pace training During the Hill workout the difficulty level of intervals increases gradually as the profile diagram below illustrates 4 Each workout session includes the following phases WARM UP PLATEAU INTERVAL TRAINING COOL DOWN 1 Warm up gradually brings the heart rate into the lower portion of the A target heart rate zone increasing respiration and blood
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