Spirit JOHNNY G SPIRIT BIKE Скачать руководство пользователя страница 30 | Manualshive

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Johnny G by Spirit

This section will provide very basic information regarding the structure of an indoor cycling workout.

IMPORTANT: User should be aware of the features, functions and proper operation of the bike before using the
bike for the first time. If unsure how to properly use the bikes RPM capabilities and resistance system adjustments,
seek help from a qualified indoor cycling instructor or take a class at your local indoor cycling facility as they will
teach you how to ride properly and safely.

Be sure the seat, handlebar and pedal straps are adjusted for your body size and comfort before beginning your
workout. Consult your physician before beginning this or any other exercise routine. Discontinue any exercise that
causes you discomfort and consult a medical expert.

Once you are in position and sitting on the bike with your hands in a comfortable position on the handlebar, slowly
begin pedaling. A gradual warm-up prepares the muscles and cardiovascular system for a more intense workout
and helps prevent potential injuries from occurring. Your warm-up should be sufficient once your breathing rate
begins to increase and you begin to perspire lightly. The warm-up period should last about five minutes.

A brisk and rhythmic workout will train the muscles and cardiovascular system to perform at a higher efficiency.
The key is to exercise aerobically; typically, at 60% – 80% of your maximum heart rate.

Slow and relaxed activity after a workout allows the muscles and cardiovascular system to gradually return to a
resting level.

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Содержание JOHNNY G SPIRIT BIKE

Страница 1: ...JOHNNY G SPIRIT BIKE OWNER S MANUAL ...

Страница 2: ...Johnny G by Spirit ...

Страница 3: ... 25 TESTING THE BIKE 26 INSTRUCTIONS 30 TRAINING INFORMATION 32 CONSOLE OPERATION 36 PROGRAMS 37 PAIR HEART RATE DEVICE 51 MAINTENANCE MODE 65 GENERAL MAINTENANCE 68 CUSTOMER SUPPORT 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 ...

Страница 4: ...s to come If not purchased direct from Spirit Fitness the local dealership where you purchased this 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 t...

Страница 5: ...or faint Do perform regular preventative maintenance Do exercise slowly until you reach a level of comfort DO NOT Do not let unsupervised children operate the bike Do not use without proper athletic shoes Do not use in rainy weather outdoors or in an enclosed pool environment Do not drop or insert any object hands or feet into any opening or within the area of the flywheel Do not attempt to remove...

Страница 6: ... handleiding staat beschreven Doe het volgende NIET Laat kinderen zonder toezicht de bike niet bedienen Niet zonder gymschoenen gebruiken Niet buiten bij regenachtig weer gebruiken of in dichte ruimte met een zwembad Laat geen enkel voorwerp in de bike vallen en steek uw handen of voeten in geen enkele opening van of onder uw bike Probeer geen omhulsels te verwijderen of uw bike te wijzigen WAARSC...

Страница 7: ...sans sur veillance Ne l utilisez pas sans porter de chaussures d athlétisme Ne l utilisez pas en extérieur lors de temps pluvieux ni en intérieur dans une salle de piscine Évitez de laisser tomber tout objet ou d introduire les mains ou pieds dans toute ouverture ou en dessous du bike Ne tentez pas de retirer tout carter de protection ni de modifier le bike AVERTISSEMENT Le Johnny G Spirit Bike es...

Страница 8: ... das Gerät nicht ohne Sportschuhe Benutzen Sie das Gerät bei regnerischen Witterungsbedingungen nicht im Freien und nicht In einer geschlossenen Schwimmbadumgebung Lassen Sie keine Gegenstände in irgendwelche Öffnun gen oder unter den bike fallen und halten Sie Hände und Füße von diesen Bereichen fern Unternehmen Sie keinen Versuch irgendwelche Abdeckungen zu entfernen oder den bike zu modi fizier...

Страница 9: ...di un adulto Non utilizzate lo bike senza scarpe atletiche Non utilizzate lo bike all esterno in condizioni piovose o in un ambiente con piscina interna Non lasciate cadere oggetti sullo bike e non inserite oggetti mani o piedi in qualsiasi apertura esterna o sotto lo bike Non cercate di rimuovere le coperture o di modificare lo bike AVVERTENZE Lo Johnny G Spirit Bike è stato realizzato per eserci...

Страница 10: ...e manual O QUE NÃO FAZER Não deixe crianças sem supervisão operarem o bike Não use sem os sapatos esportivos apropriados Não utilize em ambientes externos quando o tempo estiver chuvoso nem em um ambiente fechado de pisci na interna Não deixe cair nem insira nenhum objeto mãos ou pés em qualquer abertura ou sob o bike Não tente remover nenhum degrau nem modificar seu bike ADVERTÊNCIA Seu Johnny G ...

Страница 11: ...scribe en este manual LO QUE NO SE DEBE HACER No permita que los niños operen su bike sin super visión No lo use sin zapatos atléticos No lo utilice afuera en la lluvia ni en un ambiente cerra do donde haya una piscina No lo deje caer ni inserte objetos manos o pies en ninguna apertura de su bike ni debajo de él No intente quitar ninguna cubierta o recubrimiento ni modificar su bike ADVERTENCIA Su...

Страница 12: ...gt beskrivning i denna handbok MAN SKA INTE Låta barn använda bike utan uppsikt Använda bike utan sportskor Använda bike utomhus i fuktigt väder eller i ett innes lutet bassängområde Tappa in eller föra in något föremål händer eller fötter i någon öppning eller under bike Försöka att avlägsna några skyddskåpor eller att modi fiera bike VARNINGAR Din Johnny G Spirit Bike är avsedd för aerobisk trän...

Страница 13: ...健康計劃或健身方案如果您感到頭暈或虛弱請停止使用此健身車請定期進行預防性維護請緩慢且循序漸進使用此健身車直至達到舒適程度禁止事項請勿讓無人監管的兒童操作此健身車請勿在沒有穿著合適的運動鞋的狀況下使用此健身車請勿在戶外陰雨天氣或封閉的泳池環境中使用此健身車請勿讓任何物體手或腳掉入或插入任何開口或飛輪區域內請勿嘗試拆除任何鏈蓋或修改健身車警告您所擁有的Johnny G Spirit Bike室內健身車專為商業或消費環境中的有氧運動而設計在開始任何鍛煉計劃之前請諮詢您的醫生請勿讓自己運動過量如果你感到昏厥頭暈或疲憊請停止使用使用此健身車時要運用一般常識在使用此健身車之前請完整閱讀使用者手冊不遵守上述警告可能導致人身傷害或死亡 ...

Страница 14: ...に感じるまではゆっくりと運動してください DO NOT 行わないでください監督なしでの子供の自転車使用を禁止してください適切な運動靴なしで使用しないでください雨天時の屋外や屋内プールでの使用は避けてくださいフライホイールの開口部やその付近に物手足指等を落としたり入れたり触れたりしないようにしてくださいカバーや覆いを取り外したりこのエクササイズバイクを改造しないでください警告このJohnny G Spirit Bike社によって製造された業務使用目的または個人使用目的の有酸素運動用に設計されたエクササイズバイクですエクササイズプログラムを始める前に必ず医師にユーザー自身の健康状態を相談してください自分自身のレベルを超えた過度なエクササイズは避けてくださいわずかでも体調不良やめまいを感じたり疲労を感じた場合は直ちにエクササイズを中止し...

Страница 15: ... 159kg Do not dismount the bike until both the pedals and flywheel have stopped completely Failure to comply may lead to loss of control and serious injury If at any time you feel dizzy or have difficulty breathing gradually stop pedaling and carefully dismount the bike Listen to your body ride at a pace that feels right for you Keep children and pets away from the bike whenever it s in use Never ...

Страница 16: ...anufacturing process It is critical that owners maintain the integrity and placement of these stickers If you find any stickers missing or damaged contact your local dealer or distributor for a replacement NOTE STICKERS AND LABELS ARE NOT SHOWN TO SCALE EXERCISE WARNING DECAL SERIAL NUMBER DECAL CALIFORNIA PROP 65 WARNING DECAL For US model only CE CERTIFICATION ...

Страница 17: ...ECORD YOUR SERIAL NUMBER Please record the serial number of this fitness product in the space provided below serial number is located on the center floor tube behind the crank Serial Number REGISTER YOUR PURCHASE Please mail your warranty registration card to the address below or call us at 866 463 2662 to get your product registered Dyaco Commercial Medical North America 18303 Bothell Everett Hwy...

Страница 18: ...ssing any of the parts listed above inspect the packing material and the box for items that may have been overlooked If parts are missing or if you have any operational questions please call your local Spirit Fitness s Service department or the distributor whom sold you the product Please see the back of the manual for a listing of international corporate offices and locate the office nearest you ...

Страница 19: ...Use of a large pedal wrench not included is highly recommended to secure the pedals NOTE Use the large foam packaging to prop the bike frame off of the ground to allow assembly of the front then rear stabilizers ALWAYS have assistance when lifting main frame An assembly video is available to show the steps for assembly of the Johnny G Spirit bike Follow the link below http dyaco com JG_Assembly ...

Страница 20: ... 165 and THREE WASHERS 166 with 19MM WRENCH 167 NOTE Use the large foam packaging to prop the bike frame off of the ground to attach the stabilizers 2 Assemble REAR STABILIZER 3 to MAIN FRAME 1 using TWO SHORT HEX BOLTS 165 ONE LONG HEX BOLT 141 ONE WASHER 125 and TWO WASHERS 166 with 19MM WRENCH 167 The LONG HEX BOLT 141 and WASHER 125 are used in the center hole and tightened with 17MM ALLEN WRE...

Страница 21: ...ont 2 Slide HANDLEBAR ASSEMBLY 4 onto aluminum slide rail While assembling simultaneously pull MAIN WIRE 90 out of front to prevent wire from being jammed Wire connector should protrude from front of handlebars when fully installed NOTE Be careful not to pinch and damage the MAIN WIRE 90 when sliding HANDLEBAR ASSEMBLY 4 on to main rail ...

Страница 22: ...M ALLEN WRENCH 159 2 The HANDLEBAR ANCHOR 51 has been pre installed into ALUMINUM SLIDE RAIL 8 3 Using a screwdriver or Allen Key slide anchor forward to front endcap Looking through handlebar hole slide handlebar forward to align with screw hole in anchor HARDWARE FOR STEP 3 PART TYPE DESCRIPTION QTY 73 HANDLEBAR END CAP 1 144 SOCKET HEAD CAP BIOLT M3XPO 5X10L 1 51 HANDLEBAR ANCHOR 1 ...

Страница 23: ...nt cable damage 2 Insert a small Allen wrench into lever from bottom to remove plastic cap at top of lever allowing access for bolt installation 3 Install LEVER 67 in a 12 o clock position Attach LEVER 67 to ADJUSTING AXLE 58 using BUTTON HEAD SOCKET BOLT 149 using 4MM ALLEN WRENCH 155 4 Install plastic cap to seal lever HARDWARE FOR STEP 4 PART TYPE DESCRIPTION QTY 58 ADJUSTING AXLE 1 67 SOCKET H...

Страница 24: ... WIRE A B and CONTROL WIRE C D to CONSOLE 33 2 Attach CONSOLE 33 to ALUMINUM SLIDE RAIL 4 secure using TWO FLAT HEAD COUNTERSUNK BOLTS 148 using 4MM ALLEN WRENCH 155 NOTE Before pedaling bike remove Flywheel Shim protecting proper magnet spacing Locate Shim Hang Tag and pull on cord removing shim Use shim when needing to transport bikes over long road distances ...

Страница 25: ...at and handlebar horizontal adjustment for smooth movement front to rear Adjust seat post and handlebar to your needs refer to page 27 Ride test the bike for proper operation according to this owner s manual CAUTION Do not dismount the bike until the pedals to come to a complete stop Pedal the bike at a moderate pace and test for proper and smooth movement of the pedals When the testing is complet...

Страница 26: ... a greater muscle strength and endurance workout at lower RPM RPM rates vary dramatically based on the type of ride you are doing endurance vs strength The Johnny G Spirit Bike can display pedal rates up to 150 RPM If unsure how to properly use the bikes RPM capabilities and resistance system adjustment seek the help from a qualified indoor cycling instructor or take a class at your local indoor c...

Страница 27: ...kward can have the same effect as moving it higher or lower SEAT HEIGHT Dismount the bike Turn the seat height pop pin counterclockwise and pull out on the pin to release it from its current preset location Raise or lower the seat to the desired height then gently release the pop pin Raise or lower the seat slightly if necessary until the pop pin engages a preset hole Turn the pop pin clockwise to...

Страница 28: ...e to tighten firmly Figure 3 TO ADJUSTTHE HANDLEBAR FORE AFT Loosen the handlebar fore and aft tension handle by turning the handle counterclockwise Move the handlebar forward or back to the desired position and then tighten the tension handle by turning clockwise Be sure to tighten the handle firmly Figure 3 TO ADJUSTTHE PEDAL STRAPS Place the balls of your feet securely in the toe cages with the...

Страница 29: ...as done for the riders convenience The Forward Control Pad is ideally positioned for when the rider is in the saddle and hands are in home position or position one The Handlebar Shifters are positioned for riders that are out of the saddle and going through tough climbs NOTE In case of emergency you may press directly down on the Dynamic Braking Handle to bring the flywheel to an abrupt stop RESIS...

Страница 30: ...his or any other exercise routine Discontinue any exercise that causes you discomfort and consult a medical expert Once you are in position and sitting on the bike with your hands in a comfortable position on the handlebar slowly begin pedaling A gradual warm up prepares the muscles and cardiovascular system for a more intense workout and helps prevent potential injuries from occurring Your warm u...

Страница 31: ...owing methods Pedal more slowly until the pedals come to a complete stop Push down on the Push Brake System handle until the pedals come to a complete stop Your Johnny G Spirit Bike includes both an ANT and Bluetooth FTMS chips Bluetooth FTMS is the new FITness Machine Service protocol to control fitness equipment such as bike trainers treadmills and rowing machines The Johnny G Spirit Bike is com...

Страница 32: ...32 Johnny G by Spirit JOHNNY G SPIRIT BIKE CONSOLE OPERATION ...

Страница 33: ...33 www johnnygspiritbike com ...

Страница 34: ... G METHOD THE RIDE OF TRUTH display then WARM UP will flash 3 times followed by PRESS PLAY KEY WHEN READY TO GO The Home screen appears displaying LEVEL RPM TIME DISTANCE WATTS HEART RATE Console continues Warm Up Mode until Play Key is pressed The warm up cycle continues until Play Key is pressed During Warm Up mode users can adjust level of intensity Press or Key on either Forward Control Pad or...

Страница 35: ...d Press or Key on either Forward Control Pad or handlebar ends to adjust resistance When ride is completed at desired time press Play Key Current data will pause Screen displays END WORKOUT then NO will flash on display Press either or Key to toggle between NO and YES for desired action Pressing Play Key while NO will revert to Manual Mode Time Distance Intensity and data will continue from moment...

Страница 36: ...R DEVICE PAIR HR DEVICE is used to pair a HR strap Once HR strap is paired the HR Zone program will automatically be started The HR LED light in the lower right of the console will illuminate PROGRAMS Pair HR Device Power Zone with FTP Test Lap Program Exit Descriptions for each of the programs is located on their program page With the exception of the HR Zone program the default setting for each ...

Страница 37: ...le may display SCAN HR DEVICES up to 12 times If sensors are detected the number of sensors displays If needed reset console by simultaneously holding Key and Play Key for 3 seconds NOTE Along with each device displayed is number indicating the distance each device is from the console The number is in decibels meters and may display as 65DBM Usually the smaller number is your chest strap but not a...

Страница 38: ...art rate strap to console ENTER AGE displays and default age 35 flashes Press or Key to adjust age Press Play Key MAX HR displays and estimated max HR flashes Press Play Key to accept NOTE Calculation 208 0 7 x age MHR Press or Key to adjust MHR only if actual is known or wanting to adjust MHR down Do not adjust up without medical clearance WARM UP MODE flashes 3 times PRESS PLAY KEY WHEN READY TO...

Страница 39: ... heart rate strap press Key until screen displays DO NOT CONNECT Press Play Key and screen displays WARM UP flashing 3 times then reverting to Warm Up Mode The HR on lower display will remain blank After 30 seconds WARM UP MODE recycles and flashes 3 times then continuing with home screen Press Play Key when ready to go and begin a ride without HR tracking ...

Страница 40: ...d on user percent of max HR MHR The HR LED is on right side of console HR LED color spectrum is as follows 59 White 60 69 Blue 70 79 Green 80 89 Yellow 90 Red To Start Pair HR strap as instructed on page 37 Upon pressing Play Key HR Zone Program will begin and ENJOY THE RIDE displays followed by home screen Any data collected during Warm Up Mode will be erased Home screen will appear and display L...

Страница 41: ...YES for desired action Pressing Play Key while NO displayed will revert to existing program WORKOUT RESULTS Pressing Play Key while YES displayed will end workout Screen displays WORKOUT RESULTS followed by Summary Data TIME in minutes DISTANCE in miles km s WATT AVG WATT PEAK SPEED AVG in miles km s SPEED Peak in miles km s HR AVG HR PEAK RPM AVG RPM PEAK Pressing or Key will scroll through Summa...

Страница 42: ... to display results press Key repeatedly to scroll POWER ZONE results WHITE ZONE TIME PCT BLUE ZONE TIME PCT GREEN ZONE TIME PCT YELLOW ZONE TIME PCT RED ZONE TIME PCT Pressing Play Key will revert to WORKOUT RESULTS and press Key to advance to next screen or will happen automatically in 5 seconds HR ZONE Summary displays the percent of time in each zone Press Play Key to display results press Key...

Страница 43: ...arted Press Play Key and if HR is paired then DISCONNECT HR will display Press Key to scroll through programs POWER ZONE LAP Use the Key and Play Key to activate or disable each of the programs Refer to each of the programs pages for instructions NOTE Because USER function is activated after leaving Warm Up Mode programs will not start with a Warm Up HR can ONLY be paired during Warm Up Mode If HR...

Страница 44: ...o access the Power Zone program POWER ZONE OFF or ON displays Press Key to display POWER ZONE ON Power zone LED illuminates on lower left of console Press Play Key ENTER FTP displays and 150W flashes Press or Key to adjust FTP if actual is known up to 500 Users can enter their FTP or perform FTP test The default FTP level is 150W Press Play Key RUN FTP TEST displays and NO flashes Press either or ...

Страница 45: ... Blue 76 90 FTP Green 91 105 FTP Yellow 106 FTP Red Press or Key on either Forward Control Pad or handlebar ends to adjust resistance To end workout refer to instructions on Ending Ride or User and the workout summary on page 41 NOTE Power Zone Program requires the use of users Functional Threshold Power or FTP in watts If user does not have an FTP console can administer FTP test See FTP TEST for ...

Страница 46: ... FTP or perform FTP test Press Play Key RUN FTP TEST displays and NO flashes Press either or Key to toggle to YES Press Play Key FTP TEST displays and 5 MIN flashes Press either or Key to toggle between a 5 and 20 min test User can take either 5 or 20 MIN FTP test A 20 minute test is a better measure of a user s FTP however if choosing 5 minute test because of time constraints attempt test again l...

Страница 47: ... terminated early console displays TEST ENDED EARLY then reverts to FTP TEST If test is completed console displays TEST COMPLETED with FTP watts value displayed FTP score after test 95 of Average Watts during test Press Play Key to return to Power Zone Program with FTP score entered program If desired reset the console by pressing simultaneously and holding Key and Play Key for 3 seconds This acti...

Страница 48: ...ge 43 to access the LAP program Press Key to ENABLE ENABLED setting is required for Lap Program to run and for lap results to display in workout summary Press and hold Play Key for 3 seconds to activate the LAP Program Home screen will appear and display LEVEL RPM TIME DISTANCE WATTS HEART RATE Press or Key on either Forward Control Pad or handlebar ends to adjust resistance Until Play Key is pres...

Страница 49: ...scribed above will repeat THIS LAP displays on lower section of console The TIME display will reset to 0 00 The DISTANCE display will reset to 0 00 After 5 seconds LAST LAP appears flashing 3 times Total time and distance will display from previous lap Words LAST LAP will flash Display will show LAST LAP for 3 seconds then back to THIS LAP for 5 seconds Cycle will repeat until Play Key is pressed ...

Страница 50: ...instructions on ending workout Press and hold Play Key for 3 seconds and all current data will pause Screen displays END RIDE or USER with END RIDE flashing Press Play Key to select Screen displays END WORKOUT NO will flash on display Press either or Key to toggle between NO and YES for desired action ...

Страница 51: ...ortant for your bike s proper operation It is necessary that the console be powered in order to access the Maintenance Mode Pedaling above 30RPM is all that is needed to illuminate the console Maintenance Mode offers following bike settings Key Test Display Test Odometer Units English Metric Brake Test RPM Sensor Update Software LED Brightness Bike ID Auto Pair HR HR Zone Demo Mode Calibration ...

Страница 52: ...ey to scroll through different screens until the desired screen displays Press Play Key to enter displayed setting Once within setting use or Key adjust Press Play Key to confirm and exit some but not all settings Press the Key to scroll through to another screen Exit Maintenance Mode by resetting console Press Play Key and Key simultaneously for 3 seconds CONSOLE RESET displays on console NOTE If...

Страница 53: ...em will revert to setting screen Press Key for next screen or reset console to exit Maintenance Mode DISPLAYTEST The purpose of this setting is to ensure that each of the 23 LED Panels are fully functional Press Play Key to enter setting All sections of each of the 23 LED panels will illuminate Press Play Key to turn off Press Play Key again All LED panels will illuminate the 1 then automatically ...

Страница 54: ...nance considerations It is useful when considering moving bike around in studio to even usage System will revert to setting screen Press Key for next screen or reset console to exit Maintenance Mode UNITS The purpose of this setting is to change from ENGLISH Imperial to METRIC distance calculation Press Play Key to change setting Default setting is ENGLISH SPD AVG and SPD PEAK in workout results w...

Страница 55: ...d Press Key or Key to switch to Motor Manual and Limit Sensor and Exit Press Play Key LEVEL TO 20 displays Press Play Key Auto run motor in a look from L 1 to L 20 and back to L 1 Press Play Key to end revert to BRAKE TEST MOTOR TEST MANUAL Use Key and Key to move motor Press Play Key to end revert to BRAKE TEST ENCODER displays This is Encoder count or digital value Upper right of display display...

Страница 56: ...r 15 minutes minimum for memory to clear before trying bike EXIT will revert to setting screen Press Key for next screen or reset console to exit Maintenance Mode RPM SENSOR TEST RPM Sensor controls a sensitive setting for your bike s functionality Proper training is required for this setting The purpose of this setting is to test the functionality of the RPM detection system Press Play Key to ent...

Страница 57: ...onsole No other material besides the updates should be in USB drive Press Play Key to display BOOTLOADER OFF Press or Key switch to BOOTLOADER ON Press Play Key to advance out of software update Allow console to power down Wait until console lights have turned off completely Insert the USB drive Pedal bike to awaken console If successful displays UPDATE DONE flashing If unsuccessful displays UPDAT...

Страница 58: ...se of this setting is allowing numbering of the bike when using a Leaderboard software such as Performance IQ or similar Press Play Key to change setting Console will display BIKE ID SETUP and 1 on the lower console flashing Press Key or Key to adjust the bike number to the desired number Over 1 000 are available Set each bike to a unique number The number must be set to 1 or above 0 is not a vali...

Страница 59: ... is OFF Press or Key switch OFF and ON Press Play Key to accept and exit to setting screen Press Key for next screen or reset console to exit Maintenance Mode HR ZONE The purpose of this setting is to turn ON or OFF the HR Zone LED light when a HR strap is paired A facility may choose to deactivate this light if it were a distraction or against their class structure If a HR strap is paired the con...

Страница 60: ...se of this setting is allowing the console to display Press Play Key to enter DEMO MODE and the following display in a loop JOHNNY G METHOD THE RIDE OF TRUTH ENJOY THE RIDE Press Play Key to exit to setting screen Press Key for next screen or reset console to exit Maintenance Mode CALIBRATION Calibration contains factory sensitive settings for the bike s resistance system Do not enter and make adj...

Страница 61: ...the duration of one hour the classic time trial This is why FTP is important We know that the exercise intensity at which lactate begins to accumulate the lactate threshold LT is a powerful predictor of endurance ability this is because although cardiovascular fitness i e maximal oxygen uptake VO2max sets the upper limit to the rate of aerobic energy production it is the metabolic fitness indicate...

Страница 62: ...test so go hard at first but not so hard that you can t complete the effort 10 to 15 minute cool down Training and Racing with a Power Meter Allen and Coggan 2nd Ed 2010 FTP and Zones Zones be it in Heart rate or describing energy systems can mislead people in to thinking that the levels are compartmentalized into set and discrete physiological responses It must be emphasized that there is a slidi...

Страница 63: ...en each interval effort etc ZONE FTP ASSOCIATED HEALTH AND FITNESS BENEFITS Red 106 150 Threshold Zone Red Line zone Improved VO2 threshold and higher lactate tolerance ability Yellow 91 105 Aerobic Zone or the Transition Zone Shifting ratio of fuel Benefits improved functional capacity increases number and size of blood vessels respiratory rate max pulmonary ventilation pulmonary diffusion increa...

Страница 64: ... is a good indicator of fitness and progression in a training program In a well structured progressive and appropriate training program this ratio should get smaller that is a lower HR for the same power output The caveat here is of course that the Heart Rate values being used to evaluate what is an adequate output response are founded on an as accurate as possible personally tested Max Heart Rate...

Страница 65: ...ving the tools listed Fig 1 available when performing maintenance TOOLS PURPOSE Crank Puller Removing crank Metric Allen Hex Key Wrench Set Tightening or removing various Allen head screws throughout the product Metric Sockets Set Tightening or removing various hex nuts used throughout the product Metric Open Wrench Set Tightening or removing various hex nuts used throughout the product Square Dri...

Страница 66: ... by how consistently you perform the daily maintenance procedures Dry the Johnny G bike after each use to remove sweat and moisture It is best to use a liquid non abrasive cleaner diluted with water Wipe Down Cleaning To prevent the build up of rust and other forms of corrosion wipe down the bike at the end of each day or preferably at the end of each class Raise all posts to the highest setting t...

Страница 67: ...en seat hardware Tighten pedal toe clip toe straps The monthly maintenance check should be a comprehensive inspection of the overall frame and main assembly components of the Johnny G Spirit Bike in addition to the Weekly Maintenance Inspect major moving parts that require constant proper torque Loose or misadjusted parts can result in personal injury or damage to the bike Check the following part...

Страница 68: ... Sealing The frame can be sealed by applying a wax or polishing coat that can help repel away liquids like human perspiration Apply the wax or polish per the manufacturer s instructions for best results Depending on the use and maintenance of the product certain items may need to be replaced upon inspection due to wear These can be identified during scheduled inspections as described in the Preven...

Страница 69: ...da Tokyo 130 0026 Japan TEL 81 3 5669 0405 FAX 81 3 5669 0406 EMAIL info dyacojapan co jpc Dyaco Shanghai Room 210 No 350 Hengren Road Yangpu District Shanghai China 200438 TEL 86 21 65068300 FAX 86 21 65068150 Dyaco UK Ltd Fairbourne Drive Atterbury Milton Keynes MK10 9RG UK TEL 44 0 800 029 3865 EMAIL sales dyaco co uk Dyaco Germany Technologiepark Bergisch Gladbach Haus 56 Friedrich Ebert Straß...

Страница 70: ...70 Johnny G by Spirit NOTES ...

Страница 71: ...71 www johnnygspiritbike com NOTES ...

Страница 72: ...463 2662 www johnnygspiritbike com Dyaco Commercial Medical North America 18303 Bothell Everett Hwy Suite 210 Bothell WA 98012 Johnny G Spirit Bike Owners Manual 2020 All Rights Reserved Revision 01 28 2020 ...

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