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Dyaco Canada 16207088000, Owner'S Manual

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Customer Service 1-888-707-1880 

 

                                                                         

  Dyaco Canada Inc. 2020 

Email: [email protected] 

                       

 

19 

HIIT PROGRAM 

The HIIT, or High Intensity Interval Training, program takes advantage of the latest trend in fitness. 

During the program you will perform short bursts of high intensity sprinting followed by short rest 
periods. HIIT is a fully customizable interval training program. You can enter the number of intervals, 
time of each interval Sprint and Rest periods and the work intensity of the levels. 

 

1.  Using the Program button choose the HIIT program then press Enter. The Dot Matrix 

Message Center will ask you to enter your Age. You may enter your Age, using the Up and 
Down keys, then press the Enter key to accept the new number and proceed on to the next 
screen.   

2.  You are now asked to enter your Weight. You may adjust the Weight number using the Up and 

Down keys then press Enter to continue.   

3.  Next you are asked for the number of intervals you want to do. The default is 10 and the 

range available is 3 to 15. One interval equals 1 Sprint and 1 Rest segment.   

4.  Now you are asked to adjust the Sprint Level. This is the resistance level you will experience 

during the Sprint segments of the program. Adjust the level and then press Enter.   

5.  Now you are asked to adjust the Rest Level. This is the resistance level you will experience 

during the Rest segments of the program. Adjust the level and then press Enter.   

6.  Next is entering the Interval time. The Dot Matrix Message Center shows: Sprint Time:30 and 

Rest Time:30. The Sprint time will be blinking. You may 
use the Up/Down keys to adjust the Sprint time from 20 
to 60 seconds then press Enter. The time for the Rest 
period will blink and you can adjust the time using the up 
and down keys and press Enter.

 

Summary of Contents for 16207088000

Page 1: ...Owner s Manual Model No 16207088000 CR800 Assembly Operation Maintenance Parts Warranty CAUTION You must read and understand this owner s manual before operating unit ...

Page 2: ...Email customerservice dyaco ca 1 TABLE OF CONTENTS PRODUCT REGISTRATION 2 SAFETY PRECAUTIONS 4 ASSEMBLY INSTRUCTIONS 8 OPERATION OF YOUR CONSOLE 15 MAINTENANCE 30 PARTS LIST DIAGRAM 31 TRAINING GUIDELINES 35 STRETCHING 39 MANUFACTURER S LIMITED WARRANTY 41 ...

Page 3: ...iculties easier to remedy Please take a moment at this time to record the name of the dealer their telephone number and the date of purchase below to make any future needed contact easy We appreciate your support and we will always remember that you are the reason that we are in business Please complete and mail your registration card today and enjoy your new bike Yours in Health Dyaco Canada Inc ...

Page 4: ...please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the SPIRIT CR800 Bike Although Dyaco Canada Inc constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems wit...

Page 5: ...e It is recommended to use an equipment mat to prevent the unit from moving while it is being used which could possibly scratch or damage the surface of your floor Keep the bike exerciser indoors away from moisture and dust 7 No changes must be made which might compromise the safety of the equipment 8 It is recommended to have a minimum of 1 safe clearance around the exercise equipment while in us...

Page 6: ...air and the like Never drop or insert any object into any openings Do not use outdoors Do not attempt to use your bike for any purpose other than for the purpose it is intended The hand pulse sensors are not medical devices Various factors including the user s movement may affect the accuracy of heart rate readings The pulse sensors are intended only as exercise aids in determining heart rate tren...

Page 7: ...ou request from the computer All users should have medical clearance before starting any rigorous exercise program This is especially important for persons with a history of heart disease or other high risk factors The user should adjust the seat to a position that is comfortable during exercise Understand that changes in resistance do not occur immediately Set your desired resistance on the compu...

Page 8: ...2020 Email customerservice dyaco ca 7 WARNING DECAL REPLACEMENT The decal shown below has been placed on the bike If the decal is missing or illegible please call our Customer Service Department toll free at 1 888 707 1880 to order a replacement decal ...

Page 9: ...pack 2 Locate the hardware package The hardware is separated into four steps Remove the tools first Remove the hardware for each step as needed to avoid confusion The numbers in the instructions that are in parenthesis are the item number from the assembly drawing for reference ASSEMBLY TOOLS 114 Phillips Head Screwdriver 1 pc 112 12 14mm Wrench 1 pc 132 14 15mm Wrench 1 pc ...

Page 10: ...o ca 9 STEP 1 STEP 2 203 3 8 x 23 x2 0T Curved Washer 2pcs 71 3 8 1 3 4 Hex Head Bolt 2pcs 77 3 8 x19 x1 5T Flat Washer 4pcs 175 3 8 2 3 4 Hex Head Bolt 2pcs 89 3 8 7T Nylon Nut 4pcs 77 3 8 x 19 x1 5T Flat Washer 6pcs 176 3 8 3 4 Hex Head Bolt 6pcs 65 3 8 x 135mm Hex Head Bolt 2pcs ...

Page 11: ...ice dyaco ca 10 STEP 3 STEP 4 68 5 16 x 5 8 Hex Head Bolt 8pcs 105 4 x 16mm Self Tapping Screw 4pcs 99 M5 x 12mm Phillips Head Screw 4pcs 98 M6 x 15mm Phillips Head Screw 4pcs 76 8 x19 x1 5T Flat Washer 6pcs 83 5 16 19 1 5T Curved Washer 2pcs 82 5 16 x1 5T Split Washer 2pcs ...

Page 12: ... Email customerservice dyaco ca 11 STEP 1 1 Install the Rear Stabilizer 7 onto the Main Frame 1 with 2 Hex Head Bolts 65 and 2 Curved Washers 203 2 Install the Seat Back Bracket No 5 to the Seat Carriage 4 using 6 Hex Head Bolts 176 and 6 Flat Washers 77 ...

Page 13: ...talled through the top holes and secured with 2 Flat Washers 77 and Nylon Nuts 89 Install 2 Hex Head Bolts No 175 through the side holes and secure with 2 Flat Washers 77 and Nylon Nuts 89 2 Plug the Left Hand Pulse Wire 27 into the corresponding Left Socket 42 located in the left plastic side case under the seat carriage and the Right Hand Pulse Wire 21 into the Right Socket 26 ...

Page 14: ...ast tube and out the top opening 2 Pull the Computer Cable 44 and the Hand pulse Wire 45 through Console Mast 2 3 Slide the Console Mast into the Main Frame 1 being careful to not pinch the wires Fasten the console mast with 6 Hex Head Bolts No 68 and 4 Flat Washers 76 on the side bolts and 2 Curved Washers 83 on the front bolts Snap the Console Mast Cover 31 in place 4 Install the Front Handlebar...

Page 15: ... Hex Head Bolts 98 3 Install the Pedals 116 L 117 R into the Crank Arms 51 L 51 R Remember that the left pedal has a reverse thread and will be screwed in with the opposite rotation Make sure to tighten the pedals as much as you possibly can 4 Connect the 2 Wire Harnesses 44 45 to the corresponding connectors on the back of the console Install the Console 19 onto the Console Mast 2 and secure with...

Page 16: ...ling and the display will light up Once powered on the Dot Matrix Message Center will be scrolling the start up message You may now begin your workout program C SAFE FEATURE Your console is equipped with a C SAFE feature The Power POWER port can be used for powering a remote control audio visual system by connecting a cable from the remote to the Power port at the back of the console The Communica...

Page 17: ...ear Speed Watts METs Time Remaining Pressing the Up Down Scan button the Scan mode is activated and the LED Data Display Window will show each set of data for four seconds then switch to the next set of data in a continuous loop Pressing the Up Down Scan button again will bring you back to the beginning The Stop Reset button actually has several functions Pressing the Stop button once during a pro...

Page 18: ...his will bypass the programming of data and take you directly to the start of your workout If you want to change the personal settings then just follow the instructions in the Dot Matrix Message Center If you start a program without changing the settings the default or pre saved settings will be used MANUAL The Manual program works as the name implies manually This means that you control the workl...

Page 19: ...t is sustained for 2 3 of the workout This program will challenge your ability to sustain your energy output for an extended period of time Cardio This program presents a quick progression up to near maximum resistance level default or user input level It has slight fluctuations up and down to allow your heart rate to elevate and then recover repeatedly before beginning a quick cool down This will...

Page 20: ...d to enter your Weight You may adjust the Weight number using the Up and Down keys then press Enter to continue 3 Next you are asked for the number of intervals you want to do The default is 10 and the range available is 3 to 15 One interval equals 1 Sprint and 1 Rest segment 4 Now you are asked to adjust the Sprint Level This is the resistance level you will experience during the Sprint segments ...

Page 21: ...out by pressing the Start button You can also go back and modify your settings by pressing the Stop button to go back one level or screen 7 If you want to increase or decrease the workload at any time during the program press the Level Up or Level Down button This will change the workload settings of the entire profile although the profile picture on the screen will not change The reason for this ...

Page 22: ...o continue 5 Now you are asked to adjust the Target Watt Level This is the constant power you will experience during the program Adjust using the Up Down buttons then press Enter 6 Now you are finished editing the settings and can begin your workout by pressing the Start button You can also go back and modify your settings by pressing the Enter button NOTE At any time during the editing of data yo...

Page 23: ...ned male you may want to choose the option for Female to assist in the correct calculations Similarly if you are a very conditioned female you may want to choose the option for Male Workload chart for male or very fit female 1st Stage Level 12 50 watts 300 kgm min HR 90 90 105 105 2nd Stage Level 29 150 watts 900 kgm min Level 26 125 watts 750 kgm min Level 23 100 watts 600 kgm min HR HR 120 HR 12...

Page 24: ...Do not take in caffeine before the test Hold the hand grips gently do not tense up During the test The console must be receiving a steady heart rate for the test to begin You may use the hand pulse sensors or wear a heart rate chest strap transmitter You must maintain a steady 50 RPM pedal speed If your pedal speed drops below 48 RPM or goes above 52 RPM the console will emit a steady beeping soun...

Page 25: ... 46 40 42 35 38 32 35 30 31 26 28 below average 37 41 35 39 31 34 29 31 26 29 22 25 poor 30 36 30 34 26 30 25 28 22 25 20 21 very poor 30 30 26 25 22 20 VO2max Chart for females and de conditioned males 18 25 26 35 36 45 46 55 56 65 65 years old years old years old years old years old years old excellent 56 52 45 40 37 32 good 47 56 45 52 38 45 34 40 32 37 28 32 above average 42 46 39 44 34 37 31 ...

Page 26: ...ete the current program if you want to build a new one 4 The Dot Matrix Message Center will ask you to enter your Age You may enter your age using the Up Down buttons then press the Enter button to accept the new value and proceed on to the next screen 5 You are now asked to enter your Weight You may adjust the weight value using the Up Down buttons then press Enter to continue 6 Next is Time You ...

Page 27: ...m So for a 40 year old the training zone would be 108 to 144 beats per minute If you enter your age during programming the console will perform this calculation automatically Entering your age is used for the Heart Rate control programs After calculating your Maximum Heart Rate you can decide upon which goal you would like to pursue The two most popular reasons for or goals of exercise are cardiov...

Page 28: ...Time and press Enter to continue 5 Now you are asked to adjust your target Heart Rate This is the heart rate level you will try to maintain during the program Adjust the value and then press Enter 6 Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key Note At any time during the editin...

Page 29: ... The scale is as follows Rating Perception of Effort 6 Minimal 7 Very very light 8 Very very light 9 Very light 10 Very light 11 Fairly light 12 Comfortable 13 Somewhat hard 14 Somewhat hard 15 Hard 16 Hard 17 Very hard 18 Very hard 19 Very very hard 20 Maximal You can get an approximate heart rate level for each rating by simply adding a zero to each rating For example a rating of 12 will result ...

Page 30: ...ay close enough to the console to maintain good strong reliable readings Wearing the transmitter immediately against bare skin assures you of proper operation If you wish you may wear the transmitter over a shirt To do so moisten the areas of the shirt that the electrodes will rest upon Note The transmitter is automatically activated when it detects activity from the user s heart Additionally it a...

Page 31: ...m of the rear stabilizer Use a 14mm wrench or adjustable wrench to adjust the levelers ENGINEERING MODE The console has built in maintenance diagnostic software The software will allow you to change the console settings from English to Metric and turn off the beeping of the speaker when a button is pressed for example To enter the Engineering Mode Menu press and hold down the Start Stop and Enter ...

Page 32: ...Customer Service 1 888 707 1880 Dyaco Canada Inc 2020 Email customerservice dyaco ca 31 EXPLODED VIEW DIAGRAM ...

Page 33: ...el 2 19 RZRSB0230 21 Console Assembly 1 20 PP060090 A1 B Drive Pulley 1 21 F090206 950m m_Handpulse W Cable Assembly R 1 22 P060252 A1 Ø25 Ø25 15T_Rubber Foot Pad 2 23 P060253 A1 Ø32 1 8T _Button Head Plug 4 25 P050016 A1 Ø38_Seat Track Wheel 8 26 E030042 01 300m m_Handpulse Wire 1 27 F090205 750m m_Handpulse W Cable Assembly L 1 28 P280033 A1 Crank Arm End Cap 2 29 P100083 A1 Front Shroud L 1 30 ...

Page 34: ...15 1 5T_Flat Washer 3 79 J230001 Z1 Ø8 Ø18 3T_Knurled Lock Washer 4 80 J260006 Z1 Ø1 4 _Split Washer 7 82 J260007 Z1 Ø5 16 1 5T_Split Washer 8 83 J220003 Z1 Ø5 16 19 1 5T_Curved Washer 2 85 J310002 Z4 Ø17_C Ring 1 86 J310004 Z4 Ø20_C Ring 2 87 J083012K Z1 M8 170m m_J Bolt 1 88 J139261 Z4 M8 7T_Nylon Nut Blacking 5 89 J139011 Z1 3 8 7T_Nylon Nut 4 90 J139461 Z1 1 4 8T_Nylon Nut 4 91 J139061 Z1 5 16...

Page 35: ...1 160 J210032 Z1 Ø5 16 16 1 5T_Flat Washer 6 161 J602501 Y2 M6 10m m_Flat Phillips Head Screw 4 162 J210023 Z4 Ø1 4 Ø16 1 0T_Flat Washer 4 163 C070095 Z4 Sleeve 4 164 J160007 Z4 M6 19L_Nut 4 165 J022501 Z4 M6 10m m_Button Head Socket Bolt 4 166 P050027 A1 PU Wheel 4 167 C120100 Z1 Seat Front Aft Adjustment Lever 1 168 P270006 A1 Lever Anchor 1 169 J552005 Z1 M5 25m m_Flat Head Socket Screw 2 170 P...

Page 36: ...volves the stretching of muscles and tendons to maintain or increase suppleness and provides increased resistance to muscle injury or soreness Cardio Respiratory Endurance is the most essential component of physical fitness It is the efficient functioning of the heart and lungs Aerobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen up...

Page 37: ...ter 3 5 minutes of low intensity aerobic activity or callisthenic type exercise Warm Down or Cool Down This involves a gradual decrease in the intensity of the exercise session Following exercise a large supply of blood remains in the working muscles If it is not returned promptly o the central circulation pooling of blood may occur in the muscles Heart Rate As you exercise so the rate at which yo...

Page 38: ...al comments 1 don t be concerned with day to day variations in your pulse rate being under pressure or not enough sleep can affect it 2 your pulse rate is a guide don t become a slave to it Endurance Circuit Training Cardiovascular endurance muscle strength flexibility and coordination are all necessary for maximum fitness The principle behind circuit training is to give a person all the essential...

Page 39: ... to cool Excessive clothing that causes you to perspire more than you normally would while exercising gives you no advantage The extra weight you lose is body fluid and will be replaced with the next glass of water you drink It is advisable to wear a pair of gym or running shoes or sneakers Breathing during Exercise Do not hold your breath while exercising Breathe normally as much as possible Reme...

Page 40: ...ide of your neck Next rotate your head back for one count stretching your chin to the ceiling and letting your mouth open Rotate your head to the left for one count and finally drop your head to your chest for one count SIDE STRETCHES Open your arms to the side and continue lifting them until they are over your head Reach your right arm as far upward toward the ceiling as you can for one count Fee...

Page 41: ...ard Pull your feet as close Into your groin as possible Gently push your knees towards the floor Hold for 15 counts CALF ACHILLES STRETCH Lean against a wall with your left leg in front of the right and your arms forward Keep toward your toe your right leg straight and the left foot on the floor then bend the left leg and lean forward by moving your hips toward the wall Hold then repeat on the oth...

Page 42: ...warranties of merchantability of fitness for particular purpose are limited in duration to the first 24 months from date of purchase All other obligations or liabilities including liability for consequential damages are hereby excluded REPAIR PARTS AND SERVICE All of the parts for the bike shown in figure can be ordered from Dyaco Canada Inc 5955 DON MURIE STREET NIAGARA FALLS ON L2G 0A9 When orde...

Page 43: ... and products manufactured and distributed by Dyaco Canada Inc spiritfitness ca solefitness ca xterrafitness ca dyaco ca products everlast html dyaco ca UFC UFC home html spiritfitness ca johnnyg html trainorsports ca For more information please contact Dyaco Canada Inc T 1 888 707 1880 5955 Don Murie St Niagara Falls Ontario L2G 0A9 sales dyaco ca ...

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