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35

HIIT, OR HIGH INTENSITY INTERVAL Training, program takes you through high levels of intensity 

followed by recovery periods of low intensity. This program utilizes and develops your “Fast Twitch” 

muscle fibers which are used when performing tasks that are intense and short in duration. 

These deplete your oxygen level and spike your heart rate, followed by periods of recovery and 

heart rate drop to replenish oxygen. Your cardiovascular system gets programmed to use oxygen 

more efficiently.

Summary of Contents for XBR55ENT

Page 1: ...XBR55ENT SEMI RECUMBENT BIKE OWNER S MANUAL ...

Page 2: ......

Page 3: ...IONS 15 CONSOLE OPERATION 28 PROGRAMS 41 USING HEART RATE TRANSMITTER 43 USING THE SPIRIT FIT APP 44 GENERAL MAINTENANCE 45 MANUFACTURER S LIMITED WARRANTY 47 EXPLODED VIEW 48 PARTS LIST Thank you for purchasing our product please save these instructions Please do not perform or attempt any customizing adjustments repair or maintenance that is not described in this manual ...

Page 4: ...l dealership where you purchased this semi recumbent bike is your administrator for all Spirit Fitness warranty and service needs Their responsibility is to provide you with the technical knowledge and service personnel to make your experience more informed and any difficulties easier to remedy Please take a moment at this time to record the name of the dealer their telephone number and the date o...

Page 5: ...tness product in the space provided below Serial Number Register Y our Purchase The self addressed product registration card must be completed in full and returned to Spirit Fitness You can also go to www spiritfitness com warranty under the Support tab to register online ...

Page 6: ...er vision is necessary when this appliance is used by on or near children invalids or disabled persons Use this appliance only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer Never operate this appliance if it has a damaged cord or plug if it is not working properly if it has been dropped or damaged or dropped into water Return the applia...

Page 7: ...sors are intended only as exercise aids in determining heart rate trends in general Wear proper shoes High heels dress shoes sandals or bare feet are not suitable for use on your equipment Quality athletic shoes are recommended to avoid leg fatigue Failure to follow all guidelines may compromise the effectiveness of the exercise experience expose yourself and possibly others to injury and reduce t...

Page 8: ...ith a high inrush type This is not a warranty defect This is a condition we as a manufacture have no ability to control This part is available through most electrical supply stores Examples Grainger part 1D237 or available online at www squared com part QO120HM The electrical outlet used should have a dedicated 15 amp circuit breaker WARNING This product can expose you to chemicals including Tolue...

Page 9: ...mand gradually NEVER use your fitness bike during an electrical storm Surges may occur in your household power supply that could damage fitness bike components Unplug the fitness bike during an electrical storm as a precaution Use caution while participating in other activities while pedaling on your Semi Recumbent Bike such as watching television reading etc These distractions may cause you to lo...

Page 10: ...d to avoid confusion The numbers in the instructions that are in parenthesis are the item number from the assembly drawing for reference TOOLS INCLUDED 12 14mm Wrench 13 15mm Wrench Phillips Screwdriver 13 14mm Wrench PARTS INCLUDED 1 Main Frame 1 Console Mast 1 Rear Stabilizer 1 Seat Back Frame 1 Front Handle Bar 1 Handle Bar 1 Seat Back Cover 1 Console Mast Cover 1 Front Stabilizer Cover 1 Rear ...

Page 11: ...9 CONSOLE FAN CONSOLE FRONT STABILIZER CRANK ARMS CONSOLE MAST COVER MAIN FRAME PULSE GRIPS CUP HOLDER REAR STABILIZER PEDALS CONSOLE MAST SEAT SEAT BACK FRONT HANDLEBARS ...

Page 12: ...2 BOLTS 65 and 2 FLAT WASHERS 84 and 2 CAP NUTS 191 Tighten completely with the WRENCH 112 3 Attach the SEAT BACK 5 to the SEAT CARRIAGE 4 of the main frame Slide 1 BOLT 67 through each side then attach a NYLOC NUT 89 to each bolt Tighten the bolts just enough so there is no side to side play but freedom of movement front to back Use the WRENCHES provided 112 130 4 Insert an END CAP 32 into each o...

Page 13: ...ROL CABLE 148 and HAND PULSE CABLE 45 through the bottom of the CONSOLE MAST COVER 31 and then the bottom of the CONSOLE MAST 2 Make sure the Console Mast Cover is correctly oriented see illustration 3 Install the CONSOLE MAST 2 into the receiving tube make sure not to pinch cables damage to the electronics could occur of the MAIN FRAME 1 Insert 2 BOLTS 68 and 2 FLAT WASHERS 76 on each side Insert...

Page 14: ...racket with the 2 BOLTS 68 2 SPLIT WASHERS 82 and 2 FLAT WASHERS 76 Completely tighten with the WRENCH 112 Insert the COMPUTER CABLE 44 HANDLEBAR RESISTANCE CONTROL CABLE 148 and HAND PULSE CABLE 45 into their respective connectors in the back of the CONSOLE ASSEMBLY 19 Attach the console onto the mounting plate with 4 PHILLIPS HEAD SCREWS 99 Tighten with the PHILLIPS HEAD SCREW DRIVER 114 ...

Page 15: ... on the SEAT CARRIAGE 4 with 4 PHILLIPS HEAD SCREWS 98 Tighten with the PHILLIPS HEAD SCREW DRIVER 114 3 Attach the SEAT HANDLE BAR 6 to the SEAT CARRIAGE 4 with the 4 Hex Head Bolts 71 4 FLAT WASHERS 77 and 4 Nyloc Nuts 89 Tighten with the WRENCHES provided 112 130 4 Plug the HAND PULSE SENSOR CABLES 27 into the rear two holes on the left side of the rear plastic cover Plug the HANDLEBAR RESISTAN...

Page 16: ... 51L 51R Tighten with the WRENCH 113 Remember that the LEFT PEDAL has a reverse thread and will be threaded onto the Crank arm in a COUNTERCLOCKWISE motion There is an L stamped in the end of the threaded post of the left pedal and an R in the right Make sure to tighten the pedals as firmly as you can It may be necessary to re tighten the pedals if you feel a thumping while pedaling the bike A thu...

Page 17: ... CONSOLE OPERATION Easy Touch Control Keys Swivel Fan to keep you cool Phone and Tablet Reading Rack Integrated Speakers for MP3 Player Convenient cargo compartment for keys phone or MP3 player Touchscreen Display ...

Page 18: ... levels are set to a good progression for de conditioned users Levels 6 10 are more challenging but the increases in resistance from one level to the next remain small Levels 11 15 start getting tough as the levels jump more dramatically Levels16 20 are extremely hard and are good for short interval peaks and elite athletic training Basic Information The Stop button actually has several functions ...

Page 19: ...t Rate control program to ensure the correct settings are in the program for your Age Otherwise the work settings could be too high or low for you entering your Weight aides in calculating a more correct Calorie reading Although we cannot provide an exact calorie count we do want to be as close as possible CALORIE NOTE Calorie readings on every piece of exercise equipment whether it is in a gym or...

Page 20: ... port on the console is capable of powering USB devices It provides up to 5Vdc 1 0 amp of power and meets USB 2 0 regulations You will not be able to save your workout data to a USB via this port it is used for charging purposes only WIFI SETUP Once the console is powered on connect to the available WiFi network either by pressing the Signal icon on the top right corner or from the SETTINGS menu o...

Page 21: ...tware version or to update if a new one is available Press Update to upload and install the latest version Be sure to be connected to the Internet Tap on DATE or TIME to change the machine time settings The time and date settings define the time information in the workout summary Both 12 and 24 hours formats are available Tap on CHILD LOCK to lock the screen Tap on UNITS to switch between imperial...

Page 22: ...lets your machine remember your physical data so you don t need to provide it every time you want to work out Your personal data can be found in the INFO tab To edit tap on any information field and make changes then press Save If you haven t linked your Spirit account to the local machine profile you can also do it here by pressing Spirit Account field Ten records of the latest activity can be fo...

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Page 24: ...files Internet Apps Screen Mirroring Settings HOMESCREEN The Homescreen provides activity overview and suggests shortcuts to the training options If in Guest mode you can provide your physical data here which will help the machine more accurately calculate your workout summary Use scales or arrows to adjust your age and weight Start Workout button starts the workout immediately ...

Page 25: ...t To use them make sure your machine is connected to WiFi see page 18 for instructions Then choose the app you want to use by clicking on it Note that some apps may require a subscription to access Press to enter full screen mode Press to exit full screen mode Press to choose another app INTERNET APPS ...

Page 26: ...r tablets on the machine console open this section and follow the instructions provided depending on whether you use an iOS or an Android device Once the mirroring has started press to enter full screen mode Press to exit full screen mode SCREEN MIRRORING ...

Page 27: ...ume fan and WiFi When the workout is paused you can also access HR device pairing settings The bottom panel is with 3 views from the left to the right GOALVIEW displays the parameter that defines your workout finish for example for profile programs it is time counting down for distance programs it is distance left PROFILEVIEW shows your workout profiles and your current position in them TRACKVIEW ...

Page 28: ...26 Goal View Profile View ...

Page 29: ...mmary will appear Slide to the left to get more details or press Done to go back to the Home screen You can also save the completed program as a template from here if you press Save as button The workout record will appear in History tab of the Profile section ...

Page 30: ...ates regular programs saved with your personal adjustments Tap on the category names to switch between them To get more info on each program tap on the program preview In this view you can scroll to the side to see all the program descriptions of the selected category Press CHOOSE to select and adjust a program WORKOUT PROGRAMS ...

Page 31: ...29 Any program can be labeled as FAVORITE Favorite programs appear on the Homescreen so you can access them anytime you want ...

Page 32: ...30 MANUAL program requires a time frame set before starting Use the scale or arrows to adjust target time Level is adjusted manually while running Press START to begin workout ...

Page 33: ...evel profiles for achieving different goals HILL program follows a triangle or pyramid type of gradual progression from approximately 10 of maximum effort the level that you chose before starting this program up to a maximum effort which lasts for 10 of the total workout time then a gradual regression of resistance back to approximately 10 of maximum effort ...

Page 34: ...s a quick progression up to the maximum resistance level default or user input level that 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 ...

Page 35: ...um 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 build up your heart muscle and increase blood flow and lung capacity ...

Page 36: ... has a gradual progression of resistance up to 100 of maximum effort that is sustained for 25 of workout duration This will help build strength and muscular endurance in the lower body and glutes A brief cool down follows ...

Page 37: ...his program utilizes and develops your Fast Twitch muscle fibers which are used when performing tasks that are intense and short in duration These deplete your oxygen level and spike your heart rate followed by periods of recovery and heart rate drop to replenish oxygen Your cardiovascular system gets programmed to use oxygen more efficiently ...

Page 38: ...s accordingly Every program can be saved as a template once adjusted or once completed Press Save as to save the program with the current settings You can manage saved programs in TEMPLATES To delete a template tap on it then press Delete in the top right corner Maximum of 12 template programs can be stored A Template program is only available to a user who created it ...

Page 39: ... programs Both programs operate the same the only difference is that HR1 is set to 60 and HR2 is set to 80 of the maximum heart rate They both are programmed the same way To start an HR program select the HR1 or HR2 program then the Next button and follow the directions on the screen ...

Page 40: ...can be accomplished by using the following formula 220 minus your age This will give you the Maximum Heart Rate MHR for someone of your age To determine the effective heart rate range for specific goals you simply calculate a percentage of your MHR Your Heart rate training zone is 50 to 90 of your maximum heart rate 60 of your MHR is the recommended for burning fat while 80 is recommended for stre...

Page 41: ...her cardiovascular fitness or weight loss is represented by two different lines that cut diagonally through the chart A definition of the lines goal is in the bottom left hand corner of the chart If your goal is cardiovascular fitness or if it is weight loss it can be achieved by training at 80 or 60 respectively of your MHR on a schedule approved by your physician Consult your physician before pa...

Page 42: ...ion of Effort 6 Minimal 7Very very light 8Very very light 9Very light 10Very light 11 Fairly light 12 Comfortable 13 Somewhat hard 14 Somewhat hard 15 Hard 16 Hard 17Very hard 18Very hard 19Very 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 in an approximate heart rate of 120 beats per ...

Page 43: ...nutes before your work out Some users because of body chemistry have a more difficult time in achieving a strong steady signal at the beginning After warming up this problem lessens 6 Your workout must be within range distance between transmitter receiver to achieve a strong steady signal The length of range may vary somewhat but generally stay close enough to the console to maintain good strong r...

Page 44: ...lights 4 Some household security systems 5 Perimeter fence for a pet 6 Some people have problems with the transmitter picking up a signal from their skin If you have problems try wearing the transmitter upside down Normally the transmitter will be oriented so the Spirit Fitness logo is right side up 7 The antenna that picks up your heart rate is very sensitive If there is an outside noise source t...

Page 45: ...s you to sync your workout data with one of many fitness cloud sites Syncing the App with your exercise machine 1 Download the App 2 Open the App on your device phone or tablet and make sure Bluetooth is enabled on your device phone or tablet 3 In the App click the icon in the top left corner to search for your Spirit equipment shown right 4 After the equipment is detected click Connect When the A...

Page 46: ...d to be tightened as much as possible It may be necessary to use a larger wrench than the one provided if you cannot tighten the bolts sufficiently I cannot stress this point enough 90 of calls to the service department for noise issues can be traced to loose hardware II The crank arm nut needs to be retightened III If squeaks or other noises persist check that the unit is properly leveled There a...

Page 47: ...ion to a grounded power supply of sufficient voltage replacement of blown fuses repair of loose connections or defects in house wiring 5 Expenses for making the fitness bike accessible for servicing including any item that was not part of the fitness bike at the time it was shipped from the factory 6 Damages to the fitness bike finish during shipping installation or following installation 7 Routin...

Page 48: ...is a question as to where to obtain service contact our service department at 870 935 1107 12 Spirit Fitness obligation under this warranty is limited to repairing or replacing at Spirit Fitness option the product through one of our authorized service centers All repairs must be preauthorized by Spirit Fitness If the product is shipped to a service center freight charges to and from the service ce...

Page 49: ...47 ...

Page 50: ... 9 Fan Grill Anchor 2 19 11 Speaker Grill Anchor 6 19 12 Fan Grill Anchor 2 19 13 Fan Assembly 1 19 14 Console Display Board 1 19 15 Key Board 1 19 16 Interface Board 1 19 17 300m m_W Receiver HR 1 19 18 250m m_Speaker W Cable 1 19 19 460m m_Speaker W Cable 1 19 20 Earphone Socket 1 19 21 USB Board 1 20 Drive Pulley 1 24 Button Head Plug 2 25 Seat Track Wheel 8 26 300m m_Hand Pulse Sensor Assembly...

Page 51: ...sher 5 79 Ø8 Ø18 3T_Knurled Lock Washer 4 81 3 8 3 4 _Button Head Socket Bolt 1 82 5 16 1 5T_Split Washer 8 83 5 16 19 1 5T_Curved Washer 2 84 Ø3 8 Ø25 2T_Flat Washer 2 85 Ø17_C Ring 1 86 Ø20_C Ring 2 87 M8 130m m_J Bolt 1 88 M8 7T_Nylon Nut 5 89 3 8 7T_Nylon Nut 7 90 1 4 8T_Nylon Nut 4 91 5 16 6T_Nylon Nut 6 93 M6 38m m_Socket Head Cap Bolt 1 94 5 16 UNC18 3 4 _Hex Head Bolt 6 95 M5 12m m_Flat He...

Page 52: ...sole Holder Assembly 1 154 5 16 2 1 2 _Hex Head Bolt 1 157 5 16 25 3T_ Nylon Washer 2 160 Ø5 16 16 1 5T_Flat Washer 6 161 M6 10L_Flat Phillips Head Screw 4 162 Ø1 4 Ø16 1 0T_Flat Washer 4 163 Sleeve 4 164 M6 19L_Nut 4 165 M6 10L_Button Head Socket Bolt 4 166 PU Wheel 4 167 Seat Front Aft Adjustment Lever 1 168 Lever Anchor 1 169 M5 25m m_皿頭十字螺絲 2 170 Ø15 Ø6 4T_Nylon Washer 1 171 M5 45m m_Socket He...

Page 53: ...51 NOTES ...

Page 54: ...52 NOTES ...

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Page 56: ...800 258 4555 spiritservice spiritfitness com www spiritfitness com Spirit Fitness 3000 Nestle Road Jonesboro AR 72401 XBR55ENT Owners Manual 2021 All Rights Reserved Revision 03 02 2021 ...

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