Ironman Fitness 350u User's Manual
Contents
1. 15 Monitoring Your Heart Rate AN Monitoring Your Heart Rate To obtain the greatest cardiovascular benefits from your exercise workout it is important to work within your target heart rate zone The American Heart Association AHA defines this target as 60 75 percent of your maximum heart rate Your maximum heart rate may be roughly calculated by subtracting your age from 220 Your maximum heart rate and aerobic capacity naturally decreases as you age This may vary from one person to another but use this number to find your approximate effective target zone For example the maximum heart rate for an average 40 year old is 180 bpm The target heart rate zone is 60 75 of 180 or 108 135 bpm See Fitness Safety below Before beginning your workout check your normal resting heart rate Place your fingers lightly against your neck or against your wrist over the main artery After finding your pulse count the number of beats in 10 seconds Multiply the number of beats by six to determine your pulse rate per minute We recommend taking your heart rate at these times at rest after warming up during your workout and two minutes into your cool down to accurately track your progress as it relates to better fitness During your first several months of exercising the AHA reco2. 26 Notes 27 IRONMAN Customer Service 1 800 750 IRON 1 800 750 4766 Ironman Fitness 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com IRONMAN IRONMAN TRIATHLON and M DOT are registered trademarks of the World Triathlon Corporation This product is licensed by the Ironman Triathlon
3. Parts is herein defined exclusively for all intents and purposes and pertaining to this Limited Manufacturer Warranty as components or Materials essential to the functionality of the Product Lifetime of a Product is herein defined exclusively for all intents and purposes and pertaining to this Limited Manufacturer Warranty as the time period 7 years beyond the end of production cycle of a Product in question Disclaimer and Release EXCEPT AS EXPRESSLY SET FORTH IN THIS WARRANTY IRONMAN MAKES NO OTHER WARRANTIES EXPRESSED OR IMPLIED INCLUDING ANY IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE IRONMAN EXPRESSLY DISCLAIMS ALL WARRANTIES NOT STATED IN THIS LIMITED WARRANTY ANY IMPLIED WARRANTIES THAT MAY BE IMPOSED BY LAW ARE LIMITED TO THE TERMS OF THIS LIMITED WARRANTY NEITHER IRONMAN NOR ANY OF ITS AFFILIATES SHALL BE RESPONSIBLE FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES SOME STATES DO NOT ALLOW LIMITATIONS ON IMPLIED WARRANTIES OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES SO THE ABOVE LIMITATIONS OR EXCLUSIONS MAY NOT APPLY TO YOU THIS LIMITED WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY ALSO HAVE OTHER RIGHTS THAT MAY VARY FROM STATE TO STATE THIS IS THE ONLY EXPRESS WARRANTY APPLICABLE TO IRONMAN BRANDED PRODUCTS IRONMAN NEITHER ASSUMES NOR AUTHORIZES ANYONE TO ASSUME FOR IT ANY OTHER EXPRESS WARRANTY Notes 25 Notes
4. 3 Important Safety Information AN Thank you for purchasing the Ironman Fitness 350u Upright Bike The quality product you have chosen was designed to meet your needs for cardiovascular exercise Before you start please read the Owner s Manual and become familiar with the operation of your new unit Remember to take time to perform stretching exercises provided in this manual to help avoid injury If you are taking medication consult your physician to see what effect the medication will have on your exercise heart rate If you have heart problems you are not active and or are over the age of 35 years do not use the pre set programs or start an exercise program without first contacting and receiving approval from your physician To avoid the risk of electrical shock always keep the console dry Do not spill liquids on the console Ironman Fitness recommends a sealed water bottle for beverages consumed while using the unit Please review the following drawing below to familiarize yourself with the listed parts CONSOLE HAND PULSE RIGHT PEDAL Assembly gt Getting Started The Ironman 350u will require some assembly Unpack the box a clear area Remove packing material Do not dispose of packing material until assembly is complete and unit is working properly Place the unit on a clean level surface for assembly Make sure there is easy access to an electrical outlet Before asse
5. rolls freely on the transport wheels Using extreme caution move the unit to the desired location as shown in Figure 2 Do not attempt to move the unit over an uneven or rough surface Note unit you purchased may not be identical to the one pictured 21 Parts List Ref Part 302 01636 323 00615 323 00624 302 00449 302 01612 306 01009 306 00641 323 00622 305 01605 306 00492 328 00090 305 01612 305 01613 302 00471 302 01192 302 00417 305 01601 305 01602 302 00377 302 01606 302 01211 302 01244 302 01617 302 00411 302 00417 302 01214 302 01610 302 00368 313 00455 302 00467 302 00455 306 01016 306 00569 306 01013 3500 PARTS LIST REV Description CARRIAGE BOLT M8 1 25 70MM HT660U FRONT STABILIZER 660R REAR STABILIZER HT660U M8X19MM WASHER BLACK U R E 220 240 250 CAP NUT 8MM 660R TRANSPORTATION WHEEL 660R FOOT CAP HT640R SEAT POST HT660U COLLAR CONSOLE TUBE HT660U BUSHING FOR SEAT POST HT640U SEAT PAD HT660U BOTTOM RIGHT COVER HT350U BOTTOM LEFT COVER HT350U M4 X 12MM SHEET METAL SCREW TRI 6 0R 640 TP M4 X 16 MM SCREW 5 50 SCREW COVER CONNECTING RIGHT HT660U COVER CONNECTING LEFT HT660U M8X60MM SCREW HEX HEAD SCREW M8 57MM 660R M8 LOCKNUT THIN HT640U WASHER M8X19MM SILVER HEX HEAD SCREW SILVER M6 12MM 660R M8 X15 HEX HEAD SCREW TP M5 X10MM SCREW LOCKING KNOB 22MM SPACER 8 12 5 14 9L 660R 6MM HEX NUT MACRO HAND PULSE SENSOR WITH WIRE T
6. smooth continuous mo knees Round your back by one shoulder keeping your tion make a circle with your contracting your abdominal shoulders level and your face shoulders Raise them up muscles and tucking in your pointed straight ahead Hold towards your ears pull them pelvis hold for five seconds for five seconds then tilt your together behind you lower Then allow your back to sag head toward the other shoulder them to a resting position toward the floor as you lift and hold for five seconds Re then roll them forward Repeat your chest and head hold peat five times on each side 10 times for five seconds Repeat the combination 10 times 18 Warm Up Exercises WARNING Before beginning this any exercise program you should consult your physician This is especially important for individuals over the age of 35 or individuals with pre existing health problems Wrist Extensor Extend your right arm in front of you with your palm up and your elbow straight Point your fingertips toward the floor by bending at the wrist Using your left hand pull the back of your right hand to ward you gently Hold for 20 seconds repeat three to five times with each arm One Arm Pectoralis Stretch Stand against an immobile structure like a wall or a tree While facing the wall raise your right hand out to your side at chest height palm against the wall Turn your body toward the left away from the wall a
7. wear Expendable parts pertain to components on the Product that are prone to normal wear and tear These items vary by Product and can include but not limited to hand grips skid pads pedals pedal straps poly v belts console overlays toggle switch button overlays luster free or dull ekg plates decals and any other items that are not essential to the operation of the Product unless otherwise determined by Ironman This warranty extends only to you the original purchaser It is not transferable to anyone who subsequently purchases or receives as a gift the Product from you Your sales receipt showing the date place of purchase and serial number if applicable of the Product is your proof of purchase and may be required by Ironman any time a warranty parts or service claim is made or if no warranty record exists for the product Exclusive Remedies During the warranty period listed above Ironman will repair a Product by correcting any minor issues either by phone or online support that might be causing the Product failure Should a technical service and support representative be unable to correct the issue Ironman may replace the parts with new parts or at the option of Ironman with serviceable used parts that are equivalent to new parts in performance that become defective malfunction or otherwise fail to conform to this Limited Warranty under normal use Replacement parts shall be warranted for 30 days from the sh
8. 200 COMM NBEO 40 gt am aa v 0000000 002000 _ 500 00000000 gt 5 500 QOOMNEEDO gt 0 X 2 Donnan 00000 0 ooooomam 22500081 5 00000080 5 000005 00000 0 6 00800080 HUUUUUU 05005000 00000000 0000000 00000000 000000 MELD 000000 000000 T o 000000 woe g lt 000000 2 ONENE 200 10000000 EGO 000000 2 200000 500 e o 5 g 000000 gt 2 0000888 lt 00008 00 00000080 800800085 8000000 amp 00000888 5 0008 00 2 00000080 00 amp 000000 S 00000088 ONENE 5 OOMNBECO 2 gomooomo 5 000000 amp 2 00000088 00000 0 00000000 8000000
9. 550 560 750 DC WASHER 38 24 1 5T 660R WASHER 35 22 2 0T 660R CRANK NUT HT640U GEAR BOX WITH WIRE 660R PN ERR ENN BE RE RE REN NE ANE Exploded View 9 D 23 Warranty Information IRONMAN Residential and Personal Use Limited Warranty PLEASE READ THESE WARRANTY TERMS AND CONDITIONS FULLY AND CAREFULLY BEFORE USING YOUR IRONMAN FITNESS EQUIPMENT BY USING THE EQUIPMENT YOU ARE CONSENTING TO BE BOUND BY THE FOLLOWING TERMS AND CONDITIONS Frame Lifetime Electronics and Parts 1 yr Limited Warranty This Limited Warranty applies in the United States and Canada to Products manufactured or distributed by Ironman Fitness Products L P under the Ironman Fitness Ironman brand name as used herein the Product or Products The warranty period to the original purchaser is listed above and commences on the date of original purchase of the product unless otherwise authorized by Ironman Ironman warrants that the Product purchased from Ironman or from an authorized Ironman Fitness reseller dealer for residential or personal use only unless otherwise authorized by Ironman in writing is free from defects in Materials and Workmanship relevant to the functionality of the Product at initial startup under normal use and during the applicable warranty period unless otherwise determined by Ironman This warranty excludes expendable parts if primary cause for warranty claim is
10. Instructions Displays current training revolutions per minute DISTANCE If a target distance was not selected distance will count up from 0 00 to maximum 99 90 When working out with a target distance distance will count down from target to 0 0 When selecting target time turn the dial clockwise to increase value turn the dial counter clockwise to decrease value the distance will change in 0 1 mile increments and can range from 0 00 miles to 99 90 miles CALORIES If target calories were not selected calories will count up from 0 to maximum 990 When working out with target calories calories will count down from target to 0 When selecting target calories turn the dial clockwise to increase value turn the dial counter clockwise to decrease value the calories will change in 10 calorie increments and can range from 0 calories to 990 calories PULSE Displays your current heart rate as soon as both hands are holding the pulse sensor The mon itor will detect your heart rate through hand grip sensors that are located on the upright and near the seat Note It may take several seconds for the electronics to detect and display an accurate heart rate reading WATT Displays current training watt figures A watt is a measurement of the amount of power gener ated by the user based on the resistance and speed PULSE RECOVERY After your workout keep holding on hand grips and press PULSE RECOVERY button A
11. P M3 X8MM SCREW 220R 240R 640R 520e 250 M8 NYLON NUT THICK 220R 240R 640R 250R HANDLEBAR SLEEVE 660R 1 BALL PLUG TRI 6 0R HT640R HT640U PEDAL RIGHT 660R Qty Ref BPNNNNNAPENWARANWHEHODODHPRPRPREENNAQEEA 34a 35 35a 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 63a 64 65 22 Part 306 01011 306 01010 306 01012 330 00104 313 00455 313 00447 323 00629 307 00749 323 00620 302 00399 302 00443 307 00740 302 01195 302 01618 304 00029 302 00402 302 00468 311 00108 302 00368 310 00173 311 00068 319 00402 302 01198 302 00375 305 01600 311 00107 331 00088 331 00006 331 00022 331 00015 302 01613 302 01614 302 01219 313 00449 IRONMAN Description PEDAL STRAP RIGHT 660R LEFT PEDAL 660R PEDAL STRAP LEFT 660R CRANK 660R WIRE EXTENSION HT660U SENSOR WIRE 660R CONSOLE TUBE 350U CONSOLE 350U HANDLEBAR HT660U ADJUSTMENT CHANNEL ALL MACRO BIKES M5 X10MM SCREW 220E 240E 240R 240U 640R DC POWER CORD 660R EYEBOLT 6 X 40MM SPRING 660R BELT POLY V BELT 420R HT840R 1 M10X19x2 0 MM WASHER 220E 240E 240R 240U M10 X 1MM CAP NUT TRI 6 0R 640R PULLEY 660R 6MM HEX NUT MACRO MAGNET HT640U HT640R MAG BRAKE TRI 6 0R 640R 640U BELT TENSION BRACKET 660R HEX HEAD SCREW M8 X 20MM M8X38MM SCREW TOP COVER HT660U IDLE PULLEY 660R BEARING CUP HT640R BEARING CM535 550 560 750 DCV6 0RU R 640 SLOTTED BEARING NUT NOTCHED BEARING NUT CM535
12. RT RATE ZONE Serious athletic training range Cardiovascular conditioning range Fat burning range 17 Warm Up Exercises rete EXERCISE GUIDELINES WARNING Before beginning this or any exercise program you should consult your physician This is especially important for individuals over the age of 35 or individuals with pre existing health problems Flexibility is a key to fitness Stretch all major muscle groups at least two to three times per week after a 5 to 10 minute warmup Stretch just to the point of a gentle tug If you have back joint or other health problems talk to your doctor first Prone on Elbows Supline Lumbar Rotation Knees to Chest Lie on your stomach with Lie on your back with your Lie on your back Bend your your feet together Rest knees bent Keeping your knees and lift your feet off the on your forearms with your knees together and your shoul floor Grasp your knees with elbows directly under your ders against the floor roll your your arms and pull your knees shoulders Relax lower back knees to one side until you feel toward your chest Hold for 20 and abdomen into floor Hold stretch in your back or hip seconds Repeat three to five for 30 60 seconds or until Hold for 30 60 seconds or until times muscles feel looser muscles feel looser Repeat on opposite side Cat and Camel Cervical Side Bends Shoulder Circles Rest on your hands and Tilt your head gently toward In a
13. SEL Owner s Manual Ironman 350u Upright Customer Service 1 800 750 IRON 1 800 750 4766 9 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com CAUTION Read all precautions and instructions in this manual before using this equipment SERIAL TAG IS LOCATED ON THE FRAME Model Name 350u Date of Purchase 315 00 Serial Number 11 07 Rev 2 Table of Contents Important Safety Information Assembly Console Instructions Monitoring Your Heart Rate Warm Up Exercises Moving Instructions Parts List Exploded Views Warranty Information 3 5 11 16 18 21 22 23 24 Important Safety Information AN WARNING Before using this unit or starting any exercise program consult your physician This is especially important for persons over the age of 35 and or persons with pre existing health problems The manufacturer or distributor assumes no responsibility for personal injury or property damage sustained by or through the use of this product WARNING To reduce the risk of electrical shock burns fire or other possible injuries to the user it is important to review this manual and the following precautions before operation SAFETY PRECAUTIONS AND TIPS 1 It is the owner s responsibility to ensure that all users of this unit have read the Owner s Manual and are familiar with warnings and safety precautions 2 This unit has
14. a user maximum capacity of 300 pounds 3 The unit should only be used on a level surface and is intended for indoor use only The unit should not be placed in a garage patio or near water and should never be used while you are wet Ironman Fitness recommends a mat be placed under the unit to protect floor or carpet and for easier cleaning 4 Follow safety information in regards to plugging in your unit Do not run the power cord underneath your unit Do not operate the unit with a damaged or frayed power cord 5 Wear comfortable good quality walking or running shoes and appropriate clothing Do not use the unit with bare feet sandals socks or stockings 6 Always examine your unit before using to ensure all parts are in working order 7 Allow the unit to fully stop before dismounting 8 Pets should never be allowed near the unit 9 Do not leave children unsupervised near or on the unit 10 Never operate the unit where oxygen is being administered or where aerosol products are being used 11 Never insert any object or body parts into any opening 12 For safety and to prevent damage to your unit no more than one person should use the unit at a time 13 Always unplug the unit before cleaning and or servicing Service to your unit should only be performed by an authorized service representative unless authorized and or instructed by the manufacturer 14 Failure to follow these instructions will void the unit warranty
15. acilities include for example and not be way of limitation fire houses police departments rehab centers hospitals clinics apartment complexes club houses etc G cover service calls to correct installation perform maintenance or instruct owners on how to use the equipment or H cover a Product on which the serial number has been purposefully or accidentally defaced or removed and there is no proof of purchase available if serial number is applicable unless authorized by Ironman in writing or otherwise stated on this warranty This Limited Warranty becomes void for Products that have been damaged or rendered defective as a result of a accident misuse or abuse including but not limited to exceeding the Ironman listed maximum weight limit b use of parts not manufactured or sold by Ironman c modification of the Product d normal wear and tear e operation on incorrect power supplies f failure to perform or performing improper maintenance g service by anyone other than Ironman or an authorized Ironman warranty service provider h floods fires earthquakes lightning strikes power surges and other unavoidable acts of nature j residential mis wires or k incorrect setup installation or assembly Should any Product submitted for warranty parts replacement be found ineligible under the terms outlined on this warranty an estimate for parts purchase if available can be furnished at your request
16. all with your left foot ahead of your right toes straight ahead Bend your left knee press your hips forward and lean into the wall Keep both heels down your right leg straight and you left knee over your ankle Hold for 20 seconds repeat three to five times with each leg Standing Quadriceps Stretch Steady yourself with one hand With the other grab outside leg at ankle keeping body straight from knee to hip Gently pull foot up and towards the but tocks until you feel a stretch along the front of the thigh Thigh should be pulled straight back and not drift to outside Hold 20 30 seconds For varia tion grab opposite ankle 1 grab right ankle with left hand Do two to three repetitions per leg 20 FAN Achilles Stretch Face the wall with your left foot ahead of your right toes straight ahead Bend both knees press your hips forward and lean into the wall Keep both heels down and both knees in line with your feet Hold for 20 seconds repeat three to five times with each leg Moving Instructions CAUTION TO REDUCE THE POSSIBILITY OF INJURY WHILE LIFTING BEND YOUR LEGS AND KEEP YOUR BACK STRAIGHT AS YOU LEAN THE UNIT LIFT USING YOUR LEGS NOT YOUR BACK First kneel down and grasp the rear support tube with both hands as shown in Figure 1 Next with a firm grasp on rear support tube stand up bringing the rear of the bike up in the air and tilt the unit until it
17. control programs are designed to automatically change resistance to keep your heart rate at a predetermined level based on the selected Heart Rate program Each heart rate program is designed with a specific goal in mind Note This calculation is based on your age which must be entered correctly into your user profile See MONITORING YOUR HEART RATE section for more information Turn the selection dial until desired HRC Program There are five different programs heart rate 55 HRC Heart Rate Control 65 HRC 75 HRC 85 HRC and Target HRC user specifies the percentage of maximum heart rate desired Press Enter button to confirm selec tion If TRG is selected turn the selection dial until desired target heart rate is selected Press Enter button to confirm selection Age will flash in the display Turn the selection dial to set Age Press Enter to confirm selec tion Repeat steps for time distance pulse resistance and calories Press START STOP to begin exercising at any time Note For a more accurate reading hold the hand grips with both hands This is especially important in Heart Rate Programs 14 HILL 1 105 3 STEPS PROGRAM 2 MANUAL PROGRAM 1 Is displayed when console no longer receives a signal from the gearbox motor Software malfunction Is displayed when the c
18. e left pedal 35 to the left crank The left pedal is marked with an L Turn the threads on the pedal counter clockwise to secure it to the crank Step 2 Attach the right pedal 34 to the right crank The right pedal is marked with an R Turn the threads on the pedal clockwise to secure it to the crank Step 3 Attach the pedal straps 35a and 34a to the appropriate pedal Each strap is marked with an L or The side with 2 holes will go on the clip towards the inside of the unit Figure 6 Step 1 Feed the pulse wires coming from the pulse handlebar assembly up the con sole tube Step 2 Attach the front handlebar 41 to the console tube 39 using hex head screws 20 washers 4 locknuts 31 and hex head screw 24 Assembly rete Figure 7 Step 1 Connect the wires coming from the con sole 40 to pulse wires 29 and wire harness 37 Step 2 Secure the console to the console tube 39 using screws 43 Note The screws are already pre installed into the back of the console Congratulations You have completed assembly of your new 350u bike Console Instructions 88 8 88 8 BODY FAT START RECOVERY STOP The 350u s console is a single window LCD that displays RPM SPEED TIME DISTANCE CALORIES PULSE and HEART RATE Power Modes Power On Make sure the AC adapter is plugged into an outlet Press any button to turn the console on A long beep wil
19. ipment reception date or through the end of the replaced part warranty period whichever is longer Any replacement parts required past the warranty period listed above shall be subject to purchase at retail price plus any added shipping and handling charges associated to the delivery of the part Note that replacement parts may be available only through the lifetime as defined of the Product In conforming to this warranty Ironman as the manufacturer reserves the right to change manufacturers or vendors of any part to cover the existing warranty Ironman may also provide service if deemed necessary and if applicable at no charge to you during and not to exceed the service warranty period listed above in an attempt to repair the Product Should the Product require service at your request or out of the limited warranty period Ironman can furnish contact information for local to your area Ironman authorized service providers Service quotes costs and scheduling will be strictly dependent on service provider rates and mutual consumer provider service agreements Ironman is not responsible for any service repair costs accrued through the use of authorized Ironman service providers at your request or out of the limited warranty period without written consent from Ironman beyond the limitations outlined on this warranty 24 Missing Cosmetic Parts 30 Days Replacements and Returns If after a reasonable number of attempt
20. l sound and the entire LCD display will light up for 2 seconds Sleep This occurs if the unit senses no pedal movement or if the console buttons have not been pressed for 4 minutes Active After the console enters sleep mode press any button or begin pedaling to turn the console back on Buttons Up Down Dial During Setup Mode Dial wheel for selection It is used to select the workout program It is also used to change Time Calories Distance and Program During Workout You can press the Up Down buttons to increase or decrease the resistance levels from 1 to 16 11 Console Instructions e Start Stop During Setup Mode This button is used to begin workout Press this button once all settings are confirmed During Workout It is used to pause workout mode All workout data is stored during pause mode Enter Press the dial During Setup Mode This button is used to select the desired setting you wish to change and to confirm the values entered Time Calories Distance Pulse and Program Pulse Recovery During Workout This button is used to test the user s fitness level The user must press the button then hold the pulse grips until the console counts down 60 seconds refer to console functions for more information Body Fat During Set Up Mode Press the button to start body fat program User will be prompted to input Height Weight Gender and Age This program is designed to calculate body fat ratio and to de
21. ll func tion display will stop except TIME starts counting down from 01 00 to 00 00 Screen will display your heart rate recovery status rating between F1 F6 1 is the best F6 is the worst If no pulse signal is detected by the console P will be displayed in the pulse window If the console displays ERR please press PULSE RECOVERY button again and hold onto the hand grips once more RESET To reset console first press the Start Stop button Finally press and hold the Enter button for 5 seconds PROGRAM INSTRUCTIONS MANUAL PROGRAM After turning the console on by pressing any button or pedaling turn the dial until Manual is displayed The manual program allows the user to manually adjust tension settings throughout his her workout The default tension level is 1 You may set desired time distance calories resistance and pulse rate for your workout If desired user may bypass all of this and simply press START STOP button and enter into quick start 13 Console Instructions Time will flash in the display Turn the dial clockwise to increase value turn the dial counter clockwise to decrease value to set desired time Press Enter to confirm selection Repeat steps for distance pulse and calories Press Start Stop to begin exercising at any time You can change the tension level at any time during your workout session by turning the selection dial PROGRAMS The console comes with 12 preset pr
22. mbling the unit should be placed as close as possible to its final location If you are missing any parts please call Ironman Fitness at 1 888 340 0482 Tools have been provided to assist with product assembly Figure 1 Step 1 Attach the rear stabilizer 2a onto the rear of main frame 3 using carriage bolts 1 washers 4 and cap nuts 5 Step 2 Attach the front stabilizer 2 onto the front of the main frame 3 using carriage bolts 1 washers 4 and cap nuts 5 Note Front Stabilizer will have roller wheels Assembly rete Figure 2 Step 1 Turn locking knob 26 counter clockwise and pull out Step 2 While pulling the locking knob 26 out slide seat post 8 into main frame 3 until desired height is selected Step 3 Release locking knob and turn clockwise to secure seat post 8 Assembly rete RN 8 ALNI ED a 1 WO Figure 3 Step 1 Attach seat 11 to seat post 8 using washers 22 and locknuts 21 Assembly rete Figure 4 Step 1 Slide console tube collar 9 up the console tube Connect wire harness 65 coming from the main frame to wire harness 37 from the console tube Step 2 Slide the console tube 39 onto main frame 3 and secure using hex head screws 19 wash ers 4 and locknuts 31 Slide console cover 9 down and secure using screws 14 Assembly rete Figure 5 Step 1 Attach th
23. mmends aiming for the lower part of the target heart rate zone 60 then gradually progressing up to 75 According to the AHA exercising above 75 of your maximum heart rate may be too strenu ous unless you are in top physical condition Exercising below 60 of your maximum will result in minimal cardiovascular conditioning Check your pulse recovery rate If your pulse is over 100 bpm five minutes after you stop exercising or if it s higher than normal the morning after exercising your exertion may have been too strenuous for your current fitness level Rest and reduce the intensity next time Fitness Safety The Heart Rate chart indicates average rate zones for different ages A variety of different factors including medication emotional state temperature and other conditions can affect the target heart rate zone that is best for you Your physician or health care profes sional can help you determine the exercise intensity that is appropriate for your age and condi tion MHR Maximum Heart Rate THR Target Heart Rate 220 age maximum heart rate MHZ MHZ x 60 60 of your maximum heart rate MHZ x 75 75 of your maximum heart rate For example if you are 30 years old your calculations will be as follows 220 30 190 190 x 60 114 low end or 60 of MHZ 190 x 75 142 high end or 75 of MHZ 30 year old THR Target Heart Rate would be 114 142 Monitoring Your Heart Rate AN TARGET HEA
24. nd your ex tended arm until you feel stretch Hold for 20 seconds repeat three to five times with each arm Wrist Flexor Extend your right arm in front of you palm down elbow straight Point your fingertips toward the floor by bending at the wrist Using your left hand pull your right palm to ward you gently Hold for 20 seconds repeat three to five times with each arm Piriformis Stretch Lie on your back Bend your right knee and lift it halfway to your chest Grasp your knee with your left hand and pull it toward your left shoul der keeping both buttocks against the floor Hold for 20 seconds repeat three to five times with each leg 19 Triceps Stretch Place your right hand behind your head palm facing your head With your left hand grasp your right elbow and pull downward until you feel a stretch in the back of your right arm Hold for 20 sec onds repeat three to five times with each arm Groin Adductors Stretch Sitting with your back straight bring the soles of your feet together Let your knees lower toward the floor Hold for 30 60 seconds or until muscles feel looser WARNING Before beginning this any exercise program you should consult your physician Warm Up Exercises This is especially important for individuals over the age of 35 or individuals with pre existing health problems Calf Stretch Face a solid structure such as a w
25. ograms see program profiles on page 12 for programs available Turn the selection dial until desired program is displayed Press the dial to con firm selection Time will flash in the display Turn the selection dial to set desired time Press the dial to confirm selection Repeat steps for distance pulse resistance and calories Press START STOP to begin exercising at any time You can change the resistance at any time during your workout session by turning the selection dial USER PROGRAM The console allows user to customize up to four separate workout sessions The program is divided into 10 segments Resistance can be set for each segment The program will be stored in the console s memory after set up Turn the selection dial until desired user program 15 selected U1 U4 will be displayed Press the dial to confirm selection The first segment will now be flashing in the main window Turn the dial clockwise to increase the desired resistance turn the dial counter clockwise to decrease the desired resistance Press the dial to confirm selection and proceed to the next segment Time will flash in the display Turn the selection dial to set desired time Press the dial to con firm selection Repeat steps for distance pulse resistance and calories Press START STOP to begin exercising at any time You can change the resistance at any time during your workout session by turning the selection dial HEART RATE PROGRAM HRC Heart rate
26. onsole detects a faulty gearbox motor Console Instructions ERROR CODES E1 Error 1 PROGRAM PROFILES E2 Error 2 E3 Error 3 0000 00000 mene z ann 00000000 OOOO DENNE 0000 a 11 0000 00000088 amp 00000008 ae 000000 4 9 S 000008 BEREE 20000 oooooooo tT TTT lenin 000080 lt a Bones 0 9 y 000800 2 2 00000008 2 5 gt gt 00000088 5 00000888 lt 5 08 0088 00000008 amp 00000 000000 00000000 0008800 a 00000000 nny 00000000 00000000 000000 o0000000 ne te gt
27. s a defect has not been repaired or the Product is deemed non repairable by Ironman technical service and support staff Ironman based on a case by case review may opt to replace the Product or recommend an alternate resolution such as a warranty buy out Product cost subject to deduction of a reasonable charge for usage or a credit Ironman as a manufacturer reserves the right to replace the Product with a Factory Reconditioned Product that meets or exceed standards comparable to those of the replaced Product The warranty covering the replacement Product shall expire on the date the original warranty for the replaced Product would have expired unless otherwise determined by Ironman Conditions and Restrictions This warranty DOES NOT A cover shipping and handling charges export taxes custom duties and taxes or any other charges associated with transportation of the parts or Product beyond the initial courtesy period of 60 days from original date of purchase of the Product B extend to Products not purchased from Ironman or from an authorized Ironman reseller C extend to Products purchased from online auction sites D cover any extended additional or third party warranties if not offered exclusively by Ironman in writing E cover Products installed at fee based facilities commercial environments gyms homes used as wellness centers etc F cover Products installed in light institutional environments non fee based f
28. sign a specific tension profile In order to use this program correctly make sure the personal data has been input and correct User must grip handlebars until the program is completed After program is completed three values will be displayed Body Fat Body Fat is the percentage of a person s body mass that is not made up of either bones muscles organs or water BMR Stands for Basal Metabolic Rate Basal Metabolic Rate metabolism is the rate at which your body uses energy calories at rest affecting total energy needs BMI Stands for Body Mass Index BMI is a measure which takes into account a person s weight and height to gauge total body fat in adults Note of the figures below not intended to be used as medical guidelines Please consult your physician for more accurate and personalized recommendations Body Fat Body Mass Index Body Type Female Male Athlete lt 17 lt 10 Ideal ______ 18 5 25 CONSOLE FUNCTIONS TIME If a target time was not selected time will count up from 00 00 to maximum 99 59 When working out with a target time time will count down from target to 00 00 When selecting tar get time turn the dial clockwise to increase value turn the dial counter clockwise to decrease value the time will change in 1 minute increments and can range from 1 00 min to 99 00 mins Overweight 25 30 SPEED Displays current training speed from 0 0 to maximum 99 9 KM or MPH 12 Console
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