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ENG

Training Recommendations

Preparation Before Training

Before you start training make sure that not only your training device is in perfect condition, your body must also 

be prepared for training. Therefore, if you have not done any endurance training for some time, you should con-

sult your GP and undergo a fitness check-up. Also discuss your training target; they will certainly be able to give 

you valuable advice and information. This applies to people who are over 35, have problems with overweight, 

heart or circulatory system problems.

Training Plan

Essential to effective, target orientated, and motivating training is to have a forward-looking trainings plan. 

 

Plan your fitness training as an integral part of your daily routine. If you don’t have a fixed plan, training can 

easily interfere with regular commitments or continually be put off to another unspecified time.

If possible, create a long term monthly plan and not just from day to day or week to week. A training plan should 

also include sufficient motivation and distraction during training sessions. An ideal distraction is to watch TV 

during training as this diverts your attention both visually and acoustically. Make sure that you reward yourself 

and set realistic targets such as to losing 1 or 2kgs in four weeks or to increase your training time by 10 minutes 

within two weeks for example. If you reach your targets, then reward yourself with a favourite meal which you 

have not allowed yourself till then.

Warm-Up Before Training

Warm-up on your training device for 3-5 minutes at minimum resistance. This will best prepare your body for the 

up-coming exertion in training.  

Cool-Down After Training

Do not just get off your training device immediately the training session is finished. Like with the warm-up stage 

you should continue for 3-5 minutes at minimum resistance to cool down. After training you should stretch your 

muscles thoroughly. 

Front Thigh Muscles

Support yourself with your right hand against the wall or on your training device. Bend 

your knee and raise your left foot backwards so you can hold it with your left hand. Your 

knee should be pointing straight down to the floor. Pull your leg backwards until you feel 

a light pulling in your thigh muscles. Hold this position for 10 to 15 seconds. Let your foot 

go and stand it back on the floor. Repeat the exercise with your right leg.

 

Inner Thigh Muscles

Sit on the floor. Pull the soles of your feet together in front of you raising your knees 

slightly. Grasp the upper sides of your feet and place your elbows on your thighs. Press 

your thighs down towards the floor with your arms until you feel a light pulling in your 

thigh muscles. Hold this position for 10 to 15 seconds. Make sure to keep your upper 

body straight throughout the exercise. Release the pressure from your thighs and slowly 

stretch out your legs to the front. Stand up slowly steadily. 

 

Legs, Calves and Buttocks

Sit on the floor. Stretch out your right leg and bend your left leg to place the sole of your 

foot on your right thigh. Bend your top body over so you can stretch out your right hand 

to touch your right toes. Hold this position for 10 to 15 seconds. Let go of your toes and 

sit slowly and steadily up straight again. Repeat this exercise with your left leg. 

 

Leg and Lower Back Muscles

Sit on the floor with your legs stretched out. Stretch forward with your hands and try to 

grasp the tips of your toes with both hands. Hold this position for 10 to 15 seconds. Let 

go of your toes and slowly and steadily sit back up straight again. 

Содержание SpeedBike SX3

Страница 1: ...SpeedBike SX3 ENG I N S TA L L AT I O N O P E R AT I N G M A N U A L...

Страница 2: ...Spare Parts List 27 29 Exploded Drawing 29 Warranty 30 Service Contract 31 2021 MAXXUS Group GmbH Co KG All rights reserved All rights reserved This publication may not be reproduced stored in a retri...

Страница 3: ...always mounted on a level clean surface is Unevenness in the ground must be removed or compensated To protect delicate floors such as wood lamina tiles etc and from damage such as scratches it is rec...

Страница 4: ...ebars 4 Handlebar Tube 5 Emergency Stop Lever 6 Bottle Holder 7 Lever to adjust the height of the handlebars No Description 8 Stand with transport rollers 9 Pedal 10 Stand rear 11 Knob to adjust the h...

Страница 5: ...y 1 Base Frame 1 2 Cockpit 1 3 Bottle Holder 1 4 Seat 1 5 Stand front 1 6 Stand rear 1 7 Handlebars 1 No Description Qty 8 Handlebar Tube 1 9 Seat Tube 1 10 Pedals 2 11 Cockpit Bracket 1 12 Set of Scr...

Страница 6: ...exercise equipment are bulky and heavy Check that all of the fastening material screws nuts etc and components are there before starting assembly Carefully carry out the installation as damage that h...

Страница 7: ...g washers M10 A3 and two washers 10 13 to the rear mount of the base frame 1 Then also fix the rear stand 6 with two Allen screws M10x60 A1 two spring washers M10 A3 and two wash ers 10 13 to the rear...

Страница 8: ...p 3 3 Assembly of the Handlebars Undo the pre assembled screws C9 on the handlebars Fix the handlebars 7 to the front end of the handle bar bracket with the previously loosened screws C9 Step 4 Assemb...

Страница 9: ...Device CAUTION Before connecting the mains adapter to the device always check that it is the mains adapter supplied with the device Using a different mains adapter may damage the electronic component...

Страница 10: ...efore putting your training device back into operation after a long period of non use make sure that all fasten ings are secure WARNING Before starting cleaning maintenance and or repair work the exer...

Страница 11: ...height of the handlebars To do this loosen the lever on the front of the handlebar shaft Adjust the handlebars to the desired position and then tighten the lever again CAUTION The maximum adjustable h...

Страница 12: ...the handlebars and the seat is that if you place your elbows on the seat you should also be able to place your hands on the handlebars Fig 1 Fig 2 Fig 3 Fig 4 Handle Position The handlebars offer sev...

Страница 13: ...STANCE Displays the training distance pre set value option from 1 to 9 999 kilometres WATT LEVEL Alternating display of Watts and braking resistance pre set value options from 20 to 999 Watts and a br...

Страница 14: ...of the display Step 2 Entering the User Data Step 2 1 Age Input AGE Press the MODE key AGE will appear in the display Enter the age of the user using the key Entries from 10 to 99 years are possible...

Страница 15: ...of the user using the key Entries from 10 to 99 years are possible Step 2 2 Weight Input WEIGHT Press the MODE key WEIGHT will appear in the display Enter the body weight of the user using the key En...

Страница 16: ...RT STOP key to start training Training will end automatically when the training time target has been reached Training with an already existing Training Profile U01 U02 Complete Steps 1 to 3 as instruc...

Страница 17: ...E key SEX will appear in the display Enter the gender of the user using the key Here 0 is male and 1 is female Step 2 2 Age Input AGE Press the MODE key AGE will appear in the display Enter the age of...

Страница 18: ...the total values ODO When you switch on the cockpit the total training time and total training distance completed so far will be dis played If you want to reset these values to zero proceed as follows...

Страница 19: ...or approx 10 seconds 2 Check if the cockpit cable has come loose from the cockpit or if it is completely disconnected Connect the cockpit cable to the cockpit 3 Check if the cockpit is damaged Contact...

Страница 20: ...ars at the edge of the upper part of the display Connect Zwift to your training device The following instructions were created on an Apple iPad The procedure may differ for other devices Step 3 1 Sele...

Страница 21: ...t 25 carbohydrate and 5 protein Fat burning target zone 60 to 70 of the maximum heart rate This training zone is suitable for athletes and sports people who aim to lose weight Training in this zone th...

Страница 22: ...If the display of the pulse does not work only in individual cases the device is not defective In this case we recommend the use of a chest belt to achieve a permanently correct pulse display This is...

Страница 23: ...Do not just get off your training device immediately the training session is finished Like with the warm up stage you should continue for 3 5 minutes at minimum resistance to cool down After training...

Страница 24: ...e most people have training goals such as weight reduction cardiac exercise training improvement of physical con dition stress reduction etc to strive for training intensity to meet these goals should...

Страница 25: ...hargeable Batteries if present in the device According to the Batteries Directive you as end user are legally obliged to return all used batteries and re chargeable batteries Disposal in normal househ...

Страница 26: ...ning Check if the training device is standing straight and flat on the ground If not re adjust the foot stands Check if the screws at the articulated joint between the pendulum tubes and the pedal arm...

Страница 27: ...block 2 ET 600340 26 main wheel axle 1 ET 600340 27 front axle 2 ET 600340 28 knob 2 ET 600340 A1 semicircular head innerhexagonal screws M10x60 4 ET 600340 A2 washer 10 4 ET 600340 A3 spring washer...

Страница 28: ...screw M10x30 8 ET 600340 A41 spring washer 10 8 ET 600340 A45 6008 axle 68 40 15 2 ET 600340 A46 wave washer 40 1 ET 600340 A47 Outer circlip in C shape 40 1 ET 600340 A48 6001 axle 28x 12x8 2 ET 6003...

Страница 29: ...werself tapping screw ST3 5x16 4 ET 600340 A86 flat countersunk head cross flowerself tapping screw ST3 5 12 4 ET 600340 A87 washer 5 4 ET 600340 A88 semicircular head crossflower screw M5x12 4 ET 600...

Страница 30: ...eriod for your training device starts on the date of purchase and applies solely to products which were purchased directly from the MAXXUS Group GmbH Co KG or one of the MAXXUS Group GmbH Co KG direct...

Страница 31: ...ds that must be completed Fault Description Please enter a short description of the error as precisely as possible below For example when where and how does the error occur Frequency after which perio...

Страница 32: ...Maxxus Group GmbH Co KG Nordring 80 D 64521 Gro Gerau Germany E Mail info maxxus de www maxxus com...

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