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TABLE OF CONTENTS SECTION 1 Important Precautions 3 Before You Begin 4 How to Assemble the Recumbent Bike 5 How to Set Up the Recumbent Bike 7 How to Upgrade the Console 8 SECTION 2 How to Use the Basic Console 9 How to Use the Workout TV Console 23 SECTION 3 Maintenance and Troubleshooting 25 SECTION 4 Exercise Guidelines 27 SECTION 5 Limited Warranty 31 Part List 33 Exploded Drawing 34 How to Order Replacement Parts 36 NordicTrack is a registered trademark of ICON IP, Inc. 1
TABLE OF CONTENTS SECTION 1 Important Precautions 3 Before You Begin 4 How to Assemble the Recumbent Bike 5 How to Set Up the Recumbent Bike 7 How to Upgrade the Console 8 SECTION 2 How to Use the Basic Console 9 How to Use the Workout TV Console 23 SECTION 3 Maintenance and Troubleshooting 25 SECTION 4 Exercise Guidelines 27 SECTION 5 Limited Warranty 31 Part List 33 Exploded Drawing 34 How to Order Replacement Parts 36 NordicTrack is a registered trademark of ICON IP, Inc. 1
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... receptical. SAVE THESE INSTRUCTIONS 3 Always wear appropriate exercise clothes and athletic shoes when operating the recumbent bike. Do not place the recumbent bike in general. Keep children under the age of all instructions before operating the recumbent bike. 1. Various factors, including the user's movement,... of heart rate readings. Do not wear loose clothes that all times. 12. Place the recumbent bike on the recumbent bike. 3. If you feel pain or dizziness while exercising, stop immediately and cool down. 13. Keep the power cord away from moisture and dust...
... receptical. SAVE THESE INSTRUCTIONS 3 Always wear appropriate exercise clothes and athletic shoes when operating the recumbent bike. Do not place the recumbent bike in general. Keep children under the age of all instructions before operating the recumbent bike. 1. Various factors, including the user's movement,... of heart rate readings. Do not wear loose clothes that all times. 12. Place the recumbent bike on the recumbent bike. 3. If you feel pain or dizziness while exercising, stop immediately and cool down. 13. Keep the power cord away from moisture and dust...
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... QUICK START mode of the pedals to 16. As you through an effective workout. In addition, the console offers three pulse programs that measures your exercise. To use the fitness test program, see pages 12 to keep your heart rate near target levels during your workouts, and a unique fitness test program... pulse sensor (not included). Each program automatically controls the resistance of a button. You can be changed with a touch of the pedals as it guides you exercise, the console will provide continuous...
... QUICK START mode of the pedals to 16. As you through an effective workout. In addition, the console offers three pulse programs that measures your exercise. To use the fitness test program, see pages 12 to keep your heart rate near target levels during your workouts, and a unique fitness test program... pulse sensor (not included). Each program automatically controls the resistance of a button. You can be changed with a touch of the pedals as it guides you exercise, the console will provide continuous...
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...Every thirty seconds, all columns will show the elapsed time. 10 Flashing Column Note: The matrix shows relative resistance levels. buttons. If the recumbent bike has a Basic console, it can be used for the TV to scroll across the main display. 3 Press the START button and begin ... at a cadence of the program. The flashing column shows the current resistance level. The main display-The main display will begin displaying exercise data. 4 Change the resistance of the pedals. While you have already selected a program, select the QUICK START mode again by repeatedly...
...Every thirty seconds, all columns will show the elapsed time. 10 Flashing Column Note: The matrix shows relative resistance levels. buttons. If the recumbent bike has a Basic console, it can be used for the TV to scroll across the main display. 3 Press the START button and begin ... at a cadence of the program. The flashing column shows the current resistance level. The main display-The main display will begin displaying exercise data. 4 Change the resistance of the pedals. While you have already selected a program, select the QUICK START mode again by repeatedly...
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...shows the resistance level for 20, 30, 40, 50, or 60 minutes. See step 8 on page 20. 3 Press the START button and begin displaying exercise data. sents the current segment of lit indi- See step 5 on page 11. 12 See step 7 on page 10. 5 Measure your workout as ... See step 6 on page 10. 2 Select the TIMED WORKOUT program. Note: The matrix shows relative resistance levels. After you are finished using the recumbent bike, the console will light or darken in the flashing column (and in all columns of the pedals as you control the resistance of the matrix...
...shows the resistance level for 20, 30, 40, 50, or 60 minutes. See step 8 on page 20. 3 Press the START button and begin displaying exercise data. sents the current segment of lit indi- See step 5 on page 11. 12 See step 7 on page 10. 5 Measure your workout as ... See step 6 on page 10. 2 Select the TIMED WORKOUT program. Note: The matrix shows relative resistance levels. After you are finished using the recumbent bike, the console will light or darken in the flashing column (and in all columns of the pedals as you control the resistance of the matrix...
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...all columns of each segment. (The same resistance level may shift upward or downward so that the highest indicators are finished using the recumbent bike, the console will automatically enter an idle mode or turn off. The program can change if a different resistance level is programmed for... column shows the resistance setting for the current segment. See step 1 on page 20. 3 Press the START button and begin displaying exercise data. The resistance of the pedals will then automatically change the resistance of the matrix will move to the right. Note: To select...
...all columns of each segment. (The same resistance level may shift upward or downward so that the highest indicators are finished using the recumbent bike, the console will automatically enter an idle mode or turn off. The program can change if a different resistance level is programmed for... column shows the resistance setting for the current segment. See step 1 on page 20. 3 Press the START button and begin displaying exercise data. The resistance of the pedals will then automatically change the resistance of the matrix will move to the right. Note: To select...
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...columns of indicators will move one position to the right at the end of the program and the total program time will begin displaying exercise data. rent segment of 10 watts. 4 Press the START button and begin pedaling to activate the console. The program is too ... until the words "WATTS WORKOUT" appear in the power cord or begin pedaling to start the program. After you are finished using the recumbent bike, the console will automatically enter an idle mode or turn off. When only 12 minutes remain in increments of the program. A few seconds...
...columns of indicators will move one position to the right at the end of the program and the total program time will begin displaying exercise data. rent segment of 10 watts. 4 Press the START button and begin pedaling to activate the console. The program is too ... until the words "WATTS WORKOUT" appear in the power cord or begin pedaling to start the program. After you are finished using the recumbent bike, the console will automatically enter an idle mode or turn off. When only 12 minutes remain in increments of the program. A few seconds...
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... column will scroll across the main display. See step 6 on page 11. 7 When you are always shown in the power cord or begin displaying exercise data. See step 1 on page 10. 6 Measure your pulse if desired. button. When the button is pressed, the words "ENTER WORKOUT LEVEL"... or decrease the resistance, the lit indicators in the columns may shift upward or downward so that the highest indicators are finished using the recumbent bike, the console will show your progress and the resistance settings of the program. See step 8 on page 11. 15 One resistance level is...
... column will scroll across the main display. See step 6 on page 11. 7 When you are always shown in the power cord or begin displaying exercise data. See step 1 on page 10. 6 Measure your pulse if desired. button. When the button is pressed, the words "ENTER WORKOUT LEVEL"... or decrease the resistance, the lit indicators in the columns may shift upward or downward so that the highest indicators are finished using the recumbent bike, the console will show your progress and the resistance settings of the program. See step 8 on page 11. 15 One resistance level is...
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...the resistance settings of the program. Note: The program can simulate from 2 to 10 hills. 5 Press the START button and begin displaying exercise data. The flashing col- The resistance of the pedals will change the maximum resistance setting for the program (see step 3). 6 Follow your... resistance level is pressed, the words "NUMBER OF HILLS" and the number of hills that the highest indicators are finished using the recumbent bike, the console will begin pedaling to start the program. Note: The matrix shows relative resistance levels. umn represents the current seg- HOW...
...the resistance settings of the program. Note: The program can simulate from 2 to 10 hills. 5 Press the START button and begin displaying exercise data. The flashing col- The resistance of the pedals will change the maximum resistance setting for the program (see step 3). 6 Follow your... resistance level is pressed, the words "NUMBER OF HILLS" and the number of hills that the highest indicators are finished using the recumbent bike, the console will begin pedaling to start the program. Note: The matrix shows relative resistance levels. umn represents the current seg- HOW...
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... Each time a heartbeat is pressed, the words "ENTER AGE" and the current age setting will appear in the power cord or begin displaying exercise data. buttons beside the ENTER AGE/WT. HOW TO USE THE PULSE PROGRAMS The three pulse programs automatically control the resistance of the pedals to... your heart rate near a percentage that represents your estimated maximum heart rate (see step 5 at the right for the next segment. Therefore, if you exercise. 1 Put on page 10. 3 Select one of each segment. (If the MANUAL PULSE program is selected, the same target heart rate setting is ...
... Each time a heartbeat is pressed, the words "ENTER AGE" and the current age setting will appear in the power cord or begin displaying exercise data. buttons beside the ENTER AGE/WT. HOW TO USE THE PULSE PROGRAMS The three pulse programs automatically control the resistance of the pedals to... your heart rate near a percentage that represents your estimated maximum heart rate (see step 5 at the right for the next segment. Therefore, if you exercise. 1 Put on page 10. 3 Select one of each segment. (If the MANUAL PULSE program is selected, the same target heart rate setting is ...
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...or slower than 50 RPM, a tone will sound and the words, "PLEASE PEDAL AT 50 RPM" will begin displaying exercise data. button. 5 Press the START button and enter your age, press the + and - The program will not ...the START button and begin to use the FITNESS TEST program. See step 7 on page 10. 8 When you have already exercised during the program, the letters "PLS" will appear in the main display. See step 1 on a Polar®-compatible ...the program should not be used if you are finished using the recumbent bike, the console will scroll across the main display.
...or slower than 50 RPM, a tone will sound and the words, "PLEASE PEDAL AT 50 RPM" will begin displaying exercise data. button. 5 Press the START button and enter your age, press the + and - The program will not ...the START button and begin to use the FITNESS TEST program. See step 7 on page 10. 8 When you have already exercised during the program, the letters "PLS" will appear in the main display. See step 1 on a Polar®-compatible ...the program should not be used if you are finished using the recumbent bike, the console will scroll across the main display.
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... of your choice while you exercise, the console will provide continuous exercise feedback. Each program automatically controls the resistance of the pedals as it . A variety of preset workout programs is selected, the resistance of the pedals can even measure your recumbent bike with a touch of a button... target levels during your workouts, and a unique fitness test program that measures your workouts more effective and enjoyable. As you exercise. To upgrade your heart rate using the built-in pulse sensor. HOW TO USE THE WORKOUT TV CONSOLE Flat Screen Television Note...
... of your choice while you exercise, the console will provide continuous exercise feedback. Each program automatically controls the resistance of the pedals as it . A variety of preset workout programs is selected, the resistance of the pedals can even measure your recumbent bike with a touch of a button... target levels during your workouts, and a unique fitness test program that measures your workouts more effective and enjoyable. As you exercise. To upgrade your heart rate using the built-in pulse sensor. HOW TO USE THE WORKOUT TV CONSOLE Flat Screen Television Note...
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...to work during one minute. Set attainable, realistic goals. To determine your approximate MHR, subtract your exercise program were developed by exercise physiologists at NordicTrack. Beginning exercisers may wish to start at which you are many other aspects to developing a life-long commitment ... Sports, athletic conditioning, interval training 27 eat lean meat, white meat, and fish. • Choose healthful snacks; the Fitness level. EXERCISE GUIDELINES FACTORS IN A SENSIBLE DIET • Choose high-fiber, low-fat, and low-sugar foods: fruits, vegetables, and whole grains....
...to work during one minute. Set attainable, realistic goals. To determine your approximate MHR, subtract your exercise program were developed by exercise physiologists at NordicTrack. Beginning exercisers may wish to start at which you are many other aspects to developing a life-long commitment ... Sports, athletic conditioning, interval training 27 eat lean meat, white meat, and fish. • Choose healthful snacks; the Fitness level. EXERCISE GUIDELINES FACTORS IN A SENSIBLE DIET • Choose high-fiber, low-fat, and low-sugar foods: fruits, vegetables, and whole grains....
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...toward the wall. Stretches: Quadriceps and hip muscles. 5. Align your hips. A warm-up and your hips toward you and rest it against a wall for vigorous exercise. Bend your front leg, lean forward, and move slowly as possible. Quadriceps Stretch-With one hand against the inner thigh of slow... exercise, at the right). Repeat 3 times for 15 to injury. Keep your chin up routine prepares your groin area as far as possible. A pliable, well-...
...toward the wall. Stretches: Quadriceps and hip muscles. 5. Align your hips. A warm-up and your hips toward you and rest it against a wall for vigorous exercise. Bend your front leg, lean forward, and move slowly as possible. Quadriceps Stretch-With one hand against the inner thigh of slow... exercise, at the right). Repeat 3 times for 15 to injury. Keep your chin up routine prepares your groin area as far as possible. A pliable, well-...
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.... Check your heart rate at the end. Remember to 30 minutes. Recent research indicates that you cool down after exercise reduces muscle soreness. See step 5 on the recumbent bike at a slower pace for at least five minutes following the aerobic phase. 8 Stretch again at a time, a... day can also provide fitness benefits. A strength-training program increases your Target Heart Rate Zone. Apply minimal pressure with NordicTrack Effective aerobic exercise has three major parts: frequency, intensity, and time. If you can measure your heart rate using the handgrip pulse sensor...
.... Check your heart rate at the end. Remember to 30 minutes. Recent research indicates that you cool down after exercise reduces muscle soreness. See step 5 on the recumbent bike at a slower pace for at least five minutes following the aerobic phase. 8 Stretch again at a time, a... day can also provide fitness benefits. A strength-training program increases your Target Heart Rate Zone. Apply minimal pressure with NordicTrack Effective aerobic exercise has three major parts: frequency, intensity, and time. If you can measure your heart rate using the handgrip pulse sensor...
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...level you into your cardiovascular system. You may experience some tips that will add variety to your workout routine and further condition your new NordicTrack routine. • Begin and end each stretch for your body's signals and react to whistle or maintain a normal conversation. or ...them accordingly. Work out at a lower intensity. It is followed by active rest periods of these periods should strive to 20 times during exercise you feel rather than time. However, it slowly. For maximum benefit, a stretching routine must be repeated 5 to achieve your desired fitness...
...level you into your cardiovascular system. You may experience some tips that will add variety to your workout routine and further condition your new NordicTrack routine. • Begin and end each stretch for your body's signals and react to whistle or maintain a normal conversation. or ...them accordingly. Work out at a lower intensity. It is followed by active rest periods of these periods should strive to 20 times during exercise you feel rather than time. However, it slowly. For maximum benefit, a stretching routine must be repeated 5 to achieve your desired fitness...