Rogerblack 404/8800 Assembly & User Instructions Download Page 2

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Contents

Safety Information

Components - Parts

Components – Fixings

Assembly Instructions

5-9

Free area and training area

Computer Operation

11-12

Exercising Information

13-16

* Before Starting to exercise

* Muscle Chart

* Warming up and Cooling down

15-16

Care and Maintenance

Exploded Parts Diagram

Parts List

Guarantee

Summary of Contents for 404/8800

Page 1: ...ment and ensure safe and correct assembly use and maintenance If you need help or have damaged or missing parts call the Customer Helpline 0345 600 1714 Roger Black Plus Exercise Bike Assembly User Instructions Please Keep for future reference 404 8800 Important Please read these instructions fully before assembly or use ...

Page 2: ...4 Assembly Instructions 5 9 Free area and training area Computer Operation 11 12 Exercising Information 13 16 Before Starting to exercise 13 Muscle Chart 14 Warming up and Cooling down 15 16 Care and Maintenance 17 Exploded Parts Diagram 18 Parts List 19 Guarantee 1 10 ...

Page 3: ...othing when exercising Do not wear loose or baggy clothing as it may get caught in the equipment Wear trainers to protect your feet while exercising Do not place any sharp objects around the equipment Disabled persons should not use the equipment without a qualified person or doctor in attendance This product is suitable for a maximum user weight of 125kgs This product conforms to BS EN ISO20957 1...

Page 4: ...nt of the equipment is 91 5cm 46cm Components Parts If you have damaged or missing parts please call the Customer Helpline 0345 600 1714 Please check you have all parts listed below 3 1 Main Frame 2 Front Stabilizer 3 Rear Stabilizer 4 Seat Post 7 Front Post 5 Seat Adjustment Bracket 8 Handlebar 11 Computer 12 Tension Knob 22 M10 Lock Knob 29 Saddle 33 Handle Cover 46 Bottle Holder 48 Pedals L R ...

Page 5: ...eck you have all parts listed below Assembly Instructions 4 6mm Allen Key 1 53 54 55 59 60 52 63 64 66 Ø13mm Wire Holder 2 M10x75mm Carriage Bolt x 2 Φ10mm Spring Washer 4 M10x20mm Allen Bolt 2 Φ8mm Spring Washer 4 Φ10xR33mm Arc Washer 4 Φ8xR30mm Arc washer 4 Multi Wrench 1 M10 Dome Head Nut 2 M8x15mm Allen Bolt 4 71 ST4 8x15mm Dome Head Philips Screw 2 5mm Allen Key 1 ...

Page 6: ...B Attach Rear Stabilizer 3 to the Main Frame 1 using 2 x M10 x 75mm Carriage Bolts 53 2 x Ø10 x R33mm Arc Washers 63 2 x Ø10mm Spring Washers 60 and M10 Dome Head Nut 66 Note The self Levelling Feet 19 can be rotated when pulling out to ensure the bike sits flat on the ground Step 1 Assembly Instructions 5 55 53 66 60 60 66 63 63 19 19 63 60 2 3 1 ...

Page 7: ...m the Tension Knob 12 Note The M5x50mm Philips Bolt and Washer 74 is pre assembled to the Tension Knob 12 D Turn the Tension Knob 12 to Level 1 and connect the bottom of the tension knob with the hook as shown in the diagram Then attach the Tension Knob 12 to the Front Post 7 using 1 x M5x50mm Philips Bolt and Washer 74 Step 2 Assembly Instructions 6 59 12 7 54 64 59 54 59 64 64 54 C1 C2 1 D2 D1 D...

Page 8: ...wn in the diagram the tension for pedal strap is adjustable B Connect Sensor Wire A1 to A2 then pass the two handle Pulse Sensor Wires B1 through the upper openings of the Front Post 7 C Attach the Computer 11 onto the top of the Front Post 7 and tighten with 2 x M5x15mm Philips bolts 73 Note The 2 x M5x15mm Philips Bolts 73 are pre fitted on the back of the Computer 11 Step 3 Assembly Instruction...

Page 9: ...sted to your required position Note The M8x40 Allen bolt 56 Φ8mm Spring Washer 59 and Φ8mm Washer 61 are pre fitted to the Front Post 7 B Connect the two wires B1 B2 then insert the 2 X Φ13mm Wire Holder 52 into the hole on the Front Post 7 as shown C Fix the Bottle Holder 46 onto the Front Post 7 with 2 x ST4 8x15mm Dome Head Philips Screw 71 Step 4 8 Assembly Instructions 56 61 33 11 52 59 46 B2...

Page 10: ... factory B Attach the Seat Adjustment Bracket 5 to the Seat Post 4 and tighten with M10 Knob 22 Note Move the Saddle 29 forward or backward to a suitable position then tighten M10 Knob 22 C Insert the Seat Post 4 into the Main frame 1 Position the Seat Post 4 upward and downward at your required and secure with the M16 Lock knob 21 Step 5 9 4 29 75 5 22 Free area and training area 1 21 76 ...

Page 11: ... equipment is accessed The free area is a space should you need to dismount in an emergency Where two pieces of equipment are positioned adjacent to each other the value of the free area may be shared Computer Operation 0 6m Free area 0 6m Free area 0 6m Free area 0 6m Free area Training area 1 2m 10 ...

Page 12: ... your workout 2 SPEED Press MODE until speed is displayed The current speed will now be displayed during your workout 3 DISTANCE Press MODE until distance is displayed The distance will now be displayed during your workout 4 CALORIE Press MODE until Calorie is displayed The number of calories burnt will now be displayed during your workout 5 ODOMETER If applicable to your model press MODE until od...

Page 13: ...he battery cover on the back of the computer 2 Replace 2x1 5V AA batteries 3 Make sure the batteries are installed correctly and the polarities are correct 4 The battery life is approx 10 months under normal usage 5 When the batteries are removed all values will reset to zero Replacing the batteries How to change the resistance Turn the Tension Knob 12 clockwise to increase resistance turn the Ten...

Page 14: ...iate intensity The intensity level can be found by using your heart rate as a guide For effective aerobic exercise your heart rate should be maintained at a level between 65 and 85 of your maximum heart rate as you exercise This is known as your target zone You can find your target zone in the table below 200 180 160 140 120 100 80 25 30 35 40 45 50 55 60 70 Age During the first few months of your...

Page 15: ...d of and keep off the excess fat that our bodies can store weight training is an essential part of the exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a lower number of reps As always consult your doctor before beginning any exercise program Targeted Muscle Groups The exercise routine that is performed on ...

Page 16: ...ur condition plan three workouts each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Remember the key to success is make exercise a regular and enjoyable part of your everyday life Toe touch stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shou...

Page 17: ... ankles Quadriceps stretch With one hand against the wall for balance reach back and grasp one foot with your other hand Keeping your bent knee pointing directly downward towards the floor gentle pull your heel towards your buttock until you feel a gentle stretch in the target area Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles Sit with the soles of your feet tog...

Page 18: ...s 5 Do not attempt to repair this equipment yourself Should you have any difficulty with assembly operation or use of your exercise product or if you think that you may have parts missing contact the manufacturer their approved service agent or the Customer Helpline 0345 600 1714 Guarantee For guarantee purposes please retain your purchase receipt Information for Users on Disposal of old Equipment...

Page 19: ...Parts List 18 ...

Page 20: ... bolt 1 18 Transport Wheel 2 59 Φ8mm Spring Washer 6 19 Level Foot 2 60 Φ10mm Spring Washer 6 20 Φ75xΦ60x9mm Rubber Ring 1 61 Φ8mm Washer 2 21 M16 Lock knob 1 62 Φ10mm Washer 2 22 M10 Knob 1 63 Φ10xR33mm Arc washer 4 23 Fly wheel 1 64 Φ8xR30mm Arc washer 4 24 Alex 1 65 M8 Nut 1 25 Belt Wheel 1 66 M10 Dome Head Nut 2 26 Crank L R 1 67 M10 Hex Nut 2 27 Belt 1 68 ST4 2x10mm Dome Head Philips Screw 2 ...

Page 21: ... knobs or consumable items The product must be correctly installed and operated in accordance with the instructions contained in this manual It must be used solely for domestic purpose The guarantee will rendered invalided if the products is re sold or has been damaged by inexpert repair Specifications are subject to change without notice The manufacturer disclaims any liability for the incidental...

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