22
7
5. While another person holds the Upright (2) in the posi-
tion shown, connect the Upper Wire Harness (86) to
the Lower Wire Harness (87). Carefully pull the
upper end of the Upper Wire Harness to remove
any slack. While holding the Upper Wire Harness,
insert the Upright into the Frame (1). Do not pinch
the Wire Harnesses.
Slide an M10 Split Washer (70) and a Frame Spacer
(83) onto an M10 x 87mm Button Screw (63). Insert
the Button Screw into the Frame (1) and the Upright
(2). Make sure that the concave end of the Frame
Spacer is facing the Frame. Do not tighten the
Button Screw yet.
63
70
83
87
86
2
1
5
6. While another person holds the Console (5) in the
position shown, connect the wire harness on the
Console to the Upper Wire Harness (86). Insert the
excess wire harness into the Upright (2).
Attach the Console (5) to the Upright (2) with four M4
x 16mm Screws (66). Be careful to avoid pinching
the wire harnesses.
7
7. Slide the Right Crank Arm (48) onto the four indicated
welded bolts; make sure that the Right Crank Arm is
in the indicated cutout in the Pedal Disk (8). Next,
finger tighten four M8 Jamnuts (127) onto the welded
bolts. Then, fully tighten one of the Jamnuts, and then
tighten the Jamnut farthest from the first Jamnut. Then,
tighten the remaining two Jamnuts.
Attach a Hub Cover (116) to the Right Crank Arm (48)
with four M8 x 25mm Patch Screws (22). Then, tighten
an Adjustment Knob (16) onto the right Latch Pin (119).
6
5
66
86
Console
Wire Harness
2
8. Apply a small amount of grease to the long side of a
Bolt Set (27). Hold a Handlebar Leg (79) and a Ramp
Wheel (29) inside of the bracket on the Left Pedal Arm
(14). Insert the long side of the Bolt Set, with a Pedal
Arm Cap (38) on it, through the Left Pedal Arm, the
Handlebar Leg, and the Ramp Wheel.
Tighten the short side of the Bolt Set (27), with a Pedal
Arm Cap (38) on it, into the long side of the Bolt Set.
Attach the other Handlebar Leg (not shown) and
Ramp Wheel (not shown) to the Right Pedal Arm (not
shown) in the same way.
8
79
29
27
27
38
38
14
Make sure the
wire harnesses
do not get
pinched and
damaged during
this step.
Make sure the
wire harnesses
do not get
pinched and
damaged during
this step.
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers above
your age. The three numbers are your “training zone.”
The lower two numbers are recommended heart rates
for fat burning; the highest number is the recommend-
ed heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored
fat calories for energy.
If your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone as you exercise.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes.
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week
if desired. The key to success is to make exercise a
regular and enjoyable part of your everyday life.
WARNING:
Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over the age of 35
or persons with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
Cutout
22
116
Welded
Bolts
48
127
127
16
119
8
Grease
