13
4
ASSEMBLY
Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed.
Assembly requires the included tools and your own adjustable spanner , Phillips screw-
driver , and pliers .
Use the part drawings below to identify the small parts used in assembly. The number in parenthesis below
each drawing refers to the key number of the part, from the PART LIST on page 14. The second number refers
to the quantity needed for assembly.
Note: Some small parts may have been pre-attached for shipping. If a
part is not in the parts bag, check to see if it has been pre-attached.
3/8” Nylon
Locknut (33)–4
M8 Nylon
Locknut (10)–3
M8 Flat
Washer (51)–3
Ground
Screw (27)–1
M5 x 12mm
Screw (49)–4
3/8” x 78mm Carriage Bolt (30)–4
M8 Lock
Washer (55)–6
M8 Curved
Washer (57)–6
M8 x 15mm
Screw (56)–6
1. Whilst another person lifts the front of the Frame (1),
attach the Front Stabiliser (2) to the Frame with two
3/8” x 78mm Carriage Bolts (30) and two 3/8” Nylon
Locknuts (33) as shown.
Make sure that the Front
Stabiliser is turned so the Wheels (23) are not
touching the floor.
2
23
23
33
30
1
1
2. Whilst another person lifts the rear of the Frame (1),
attach the Rear Stabiliser (6) with two 3/8” x 78mm
Carriage Bolts (30) and two 3/8” Nylon Locknuts (33).
30
6
1
2
33
33
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right.
Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times. Stretches: Hamstrings, back of knees
and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and
hip muscles.
1
2
3
4
5
