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RB10.5 Smart

9. Workout journal

Keep a record of your training sessions. Note the date, resting pulse, active pulse,

recovery pulse, resistance level, time, distance, calories burnt and fitness level.

10. Reward yourself

Do something good for you and your body after training or after achieving a partial

goal. Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious

salad.

5.3

Designing a workout

We recommend two or three workouts per week. Warm up for about five minutes

before starting each workout. Finish the workout with a cool-down and targeted

stretching.

Warm-up

approx. five min.

Dynamic movement of large muscle groups at a

low intensity. Core body temperature increases

and the metabolic process is speeded up.

WEEK 1 + 2

Beginner

Advanced

Days Duration Intensity

Duration Intensity

Mon 20 min.

Slow speed without

resistance

30 min.

Moderate speed, keep

resistance low

Wed 20 min.

Slow speed without

resistance

30 min.

Moderate speed, keep

resistance low

Fri

20 min.

Slow speed without

resistance

30 min.

Moderate speed, keep

resistance low

WEEK 3 + 4

Beginner

Advanced

Days Duration Intensity

Duration Intensity

Mon 25 min.

Slow speed without

resistance

35 min.

Vary speed, keep resistance

low

Wed 25 min.

Slow speed without

resistance

35 min.

Vary speed, keep resistance

low

Fri

25 min.

Slow speed without

resistance

35 min.

Vary speed, keep resistance

low

Содержание RB10.5 Smart

Страница 1: ...Ergometer RB10 5 Smart Assembly and operating instructions TF RB10 5 SMART TFRB10 5SMART01 02 ...

Страница 2: ...RB10 5 Smart 2 ...

Страница 3: ...ilities are informed about these instructions and its content in advance In case of doubt a responsible person must supervise the use of the equipment This equipment has been manufactured according to the latest safety knowledge As faraspossible potentialsafetyhazardswhichcouldcauseinjuryhavebeeneliminated Make sure to follow the instructions carefully and that all parts are securely in place If r...

Страница 4: ...RUCTIONS 24 4 1 Console display 24 4 2 Language settings 25 4 3 Wi Fi connectionn settings 25 4 4 Video Musik copy settings 26 4 5 Login settings 27 4 6 Workout programs settings 28 4 6 1 Workout programs 29 4 6 2 Mountain Road Programs 30 4 6 3 H R C Programs 31 4 6 4 Racing Challenge Programs 32 4 6 5 Running Routes with Google Maps 33 4 6 6 Virtual Running 34 5 WORKOUT INSTRUCTIONS 36 5 1 Heart...

Страница 5: ...5 6 WARRANTY INFORMATION 45 7 DISPOSAL 47 8 ORDERING ACCESSORIES 48 9 ORDERING SPARE PARTS 49 9 1 Service hotline 49 9 2 Serial number and model name 49 9 3 Parts list 50 9 4 Exploded drawing 53 ...

Страница 6: ...esistance levels 16 Watt 45 350 Watt adjustable in 5 Watt increments Total number of training programmes 20 Heart rate controlled programmes 4 Pre set programs 14 Running Routes with Google Maps 6 User defined programs 1 Balance mass 10 kg Translation 1 12 3 Drive Generator Weight and dimensions Article weight gross including packaging 94 5 kg Article weight net without packaging 85 3 kg Package d...

Страница 7: ...unsupervised access to the equipment Before starting your training make yourself familiar with all of the equipment s functions and setting options Have an expert explain the correct usage of the product to you Make sure that nobody is in the range of motion of the equipment while exercising Keep your hands feet and other body parts hair clothing jewelry and other objects well clear of moving part...

Страница 8: ...ts on top of it Make no modifications to either the power cable or the mains plug If the power cable or the plug are damaged or defective contact your authorized contract partner Do not use the equipment in the meantime Do not keep electrical devices e g mobile phones in close proximity to the console or the control electronics otherwise display values e g pulse measuring could be inaccurate 1 4 S...

Страница 9: ...ills Keep children away from the equipment during assembly because small parts are included in the delivery and may be swallowed Make sure that you have enough space at least 1 50 m in every direction during assembly Do not leave any tools and packaging materials like plastic sheeting laying around to avoid danger of suffocation for children Assemble the equipment on an underlay mat or on the card...

Страница 10: ...pment runs through regular quality controls during production Nevertheless errors or malfunctions on the equipment may occur Individual parts are often the cause of faults and replacement is usually sufficient Please use the following overview to see the five most common errors and how to repair them If the equipment still does not work properly please contact your contract partner Problem Cause S...

Страница 11: ...vice calendar The following routine work must be done in the specified time intervals Part Weekly Monthly Twice a year Annually Display console C I Tighten the pedals I Plastic cover C I Seat rail I Legends C cleaning I inspect ...

Страница 12: ...missing please contact your contract partner Console Console Bracket Handlebar Decoration Cover Upright Post Assembly r e l e v e L l a d e P r e v o C n o i t a r o c e D t n o r F Seat Handlebar Assembly Accessory Tray Upper Handlebar Adjustment Handle Back Cushion Frame Seat Front and Rear Stabilizer Main Frame Back Cushion Back Cushion Cover ...

Страница 13: ...8 6 87 Washer 8x38x2 0t 4 96 Screw M4x10mm 97 Screw M4x20mm 4 3 99 Bolt M5xp0 8x15mm 10 100 Bolt M5xp0 8x30mm 2 107 Bolt M8xp1 25x55mm 2 112 Bolt M8xp1 25x65mm 4 117 Bolt M10xp1 5x50mm 2 Allen wrench 6mm 1 Combination wrench 6mm 1 Socket wrench 13mm 1 T hand socket wrench 17mm 1 ...

Страница 14: ...RB10 5 Smart 14 Console Pedal Main Frame Leveler Rear Stabilizer Accessory Tray Upright Post Handlebar Back Cushion Seat Quick Access Key Base Pulse Sensor ...

Страница 15: ...ews 28 are tightly attached to the base feet c In order to be able to mount the base feet easier we recommend placing one of the pieces of Styrofoam under the frame 1 d Mount the front base foot 2 on the frame 1 with two washers 8x38x2 0t 87 two spring washers M8 86 and two screws M8xp1 25x65mm 112 e Mount the rear base foot 3 on the frame 1 with two washers 8x38x2 0t 87 two spring washers M8 86 a...

Страница 16: ...cable 3 135 Make sure that the cables are not stuck Step 3 Assemble console mast a Check if two nylon nuts M10 126 were pre mounted on the frame see small figure in upper right b Insert the console mast 8 in the main frame 1 and mount it with two screws M10xp1 5x50mm 117 Then tighten the nuts M10 126 Step 4 Assemble console mast covers a Mountthefrontconsolemastcover 13 ontheframe 1 withtwoscrews ...

Страница 17: ...0 8x15mm 99 through the screw hole of the ground wire 145 and then attach it to the back of top left screw hole which is located on the back of the upright post bracket like the drawing shown on the left side Note this process is necessary to prevent any electric interference from the console Then secure this screw M5xp0 8x15mm 99 fully e Follow the main drawing to secure the rest of three screws ...

Страница 18: ...our screws M6xp1 0x20mm 102 from the rear part of the back upholstery 48 b Mount the back upholstery 48 on the seat frame 6 with four screws M8xp1 25x20mm 104 c Mount the back upholstery cover 49 on the back upholstery 48 with four screws M6xp1 0x20mm 102 Step 10 Assemble adjusting lever Note Due to transport reasons each adjusting lever was pre mounted with one nut M8 122 a Mount the two adjustin...

Страница 19: ...seat handle 4 with four screws M4x10mm 96 NOTE Do not damage the pulse sensor cable 4 136 Step 12 Assemble seat handle Place the seat handle 4 on the frame 1 and mount this with two spring washers M8 86 and two screws M8xp1 25x55mm 107 Step 13 Cable connection pulse sensors Connect the pulse sensor cable 4 136 with the pulse sensor cable 3 135 ...

Страница 20: ...k which is located in the right crank cover Tighten the pedals b Repeat the step with the left pedal 15 counter clockwise in the left crank Step 16 Adaptor Usage a Connect the Adaptor to the connector located on the front of the Main Frame 1 b Plug the Adaptor into an electrical outlet to light up the console NOTE Long Term Storage When the item is not in use for any length of time make sure that ...

Страница 21: ... of the console Adjust the angle of the console by pressing slightly on the upper or lower end of the console Transporting the equipment Lift the equipment on the rear base foot and pull the equipment to the desired place ...

Страница 22: ...upholstery b Release the adjusting lever and listen for a click so that your desired angle is se curely set Adjusting the seat a In order to set the desired position pull the adjusting lever on the seat up in order to move the seat forwards and backwards b As soon as you have set the desired position release the adjusting lever again until you hear a click ...

Страница 23: ...RB10 5 Pro Smart 24 4 OPERATING INSTRUCTIONS 4 1 Console display ...

Страница 24: ...he settings a First tap the right top corner 1 time b Then tap the left bottom corner 3 times to enter the settings Step 2 Choose and press the Language Button that you want to use Step 1 Tap WiFi button to enter WiFi Setting Step 2 Selectthenetworknameandfillinpasswordif necessary ...

Страница 25: ...l letters must be typed exactly Step 4 Press Return button to the previous page Step 1 a First download your music or video to USB memory stick b Press COPY buttontoenterCOPYSetting Note compatible formats Video Formats MP4 AVI WMV MOV etc Music Formats MP3 WMA WAV etc Step 2 ConnectUSBmemorystickintotheConsole s USB port ...

Страница 26: ...n to login Note Pressing the Quick Start button will skip the login setting process Step 2 a Fill out personal information NAME GENDER BIRTHDAY HEIGHT and WEIGHT Note The personal information will be erased after 1 minute of inactivity on the item b Then tap OK button to go back to the main screen 4 5 Login settings ...

Страница 27: ... to exercise Step 2 exercise program There are 6 types of programs to choose from as shown below 4 6 Workout programs settings 4 types of Workout Pro grams 4 types of Heart Rate Cont rol programs 4 types of Mountain Roads 4 types of Racing Challenge Running Routes with Goog le Maps 3 types of Virtual Running scenes ...

Страница 28: ... figures Step 2 Choose the desired workout program and set up Distance Time Calories or Watt for proper workout Manual Program Constant Power Program 30 300 Watt 5 Watt increment Mountain Program 1 User Settings Drag your finger up or down to set up the desired resistance level and press OK button ...

Страница 29: ...e desired mountain road program for proper workout Note The shorter the distance the heavier resistance could get on the contrary the longer the distance the lighter resistance could get Every step you conquer the console will mark a red Once the workout is completed you can review your workout results Distance 10 km Distance 5 km Distance 3 km Distance 2 5 km ...

Страница 30: ...imple formula overview maximum heart rate 220 age Beginner 60 of maximum heart rate Trainer 70 of maximum heart rate Active trainer 80 of maximum heart rate Step 2 Chooseoneofthedesiredworkoutprogram andsetupDistance Time Caloriesforproper workout 60 HF 70 HF 80 HF Target Heart Rate 114 190 BPM BEATS PER MINUTE ...

Страница 31: ...ms Step 1 There are 4 types 5 10 15 and 20 Laps available to choose from Step 2 Choose one of the desired racing challenge program for proper workout Once the workout is completed you can review your workout results 5 Laps 10 Laps 15 Laps 20 Laps ...

Страница 32: ...1 To create a route select and touch the start and destination Step 2 To start workout by pressing the Start button Green means the start location Yellow means your current location Once the workout is completed you can review your workout results ...

Страница 33: ... the virtual running scene for proper workout 4 6 6 Virtual Running Multi Media functions during Step 1 During workout drag your finger on the or triangular icons on either side of the screen to reveal or hide the panels displaying the current workout values Calories RPM Distance Heart Rate Speed and Watt ...

Страница 34: ...r Button Share updates of your health process while working out via Facebook Twitter Video Button Video Formats MP4 AVI WMV MOV etc Instruction a Download your videos to USB memory stick b Connect USB memory stick into the Console s USB port c Press Video Button d Select the preference video file and play Music Button Music Formats MP3 WMA WAV etc Instruction a Download your music to USB memory st...

Страница 35: ... recommend using a chest strap to achieve a permanently correct heart rate display CAUTION Your training equipment is not a medical device Different factors may influence the accuracy of the heart rate display The heart rate display only serves as a training aid Telemetric heart rate measuring This ergometer is already equipped with a heart rate receiver as standard Using a chest strap makes it po...

Страница 36: ...anagement The main goal here is to burn deposits of fat In order to achieve this training goal a low training intensity approximately 55 of the maximum heart rate and a longer training period are required Cardiovascular training cardio training The primary goal is to increase stamina and fitness through an improved provision of oxygen through the cardiovascular system In order to achieve this trai...

Страница 37: ...pproximately 157 beats min 220 age x 0 9 20 80 100 120 140 160 180 200 220 65 70 60 55 50 45 40 35 25 30 200 195 190 185 180 175 170 180 150 110 146 107 175 171 166 162 157 153 148 143 139 135 131 128 124 105 102 99 96 94 91 88 85 83 113 116 120 144 139 136 150 155 160 165 Heart rate diagram for training intensity Maximum pulse 220 age 90 of maximum pulse anaerobic maximum intensity training 75 of...

Страница 38: ...ng appropriate resistance level Do not overexert yourself physically and mentally by starting with resistance levels that are too high Start slowly and increase the resistance steadily Aim for regular and calm breathing 5 Keep yourself properly hydrated Drink drink drink Have a drinking bottle close by during your workout 6 Sufficient recovery periods Allow your body and your muscles enough time t...

Страница 39: ...m up approx five min Dynamic movement of large muscle groups at a low intensity Core body temperature increases and the metabolic process is speeded up WEEK 1 2 Beginner Advanced Days Duration Intensity Duration Intensity Mon 20 min Slow speed without resistance 30 min Moderate speed keep resistance low Wed 20 min Slow speed without resistance 30 min Moderate speed keep resistance low Fri 20 min S...

Страница 40: ...ce low 40 min Vary speed keep resistance low WEEK 7 8 Beginner Advanced Days Duration Intensity Duration Intensity Mon 35 min Vary speed keep resistance low 45 min Vary speed increase resistance Wed 35 min Vary speed keep resistance low 45 min Vary speed increase resistance Fri 35 min Vary speed keep resistance low 45 min Vary speed increase resistance Cool down approximately 5 min Finish your tra...

Страница 41: ...ttocks knee points downwards no abduction Straight upper body avoid tilting the pelvic forward hollow back by tensing the abdominal muscles Change legs 2 Exercise Stretching the back thigh leg curl hamstring Pull thigh towards upper body with both hands Stretch through increased stretching in the knee joint The lower leg maintains contact with the floor keep hips bent Change legs ...

Страница 42: ...e your forearm at 90 to the wall with the elbow just above shoulder height Turn your head and upper body gradually to the opposite sides until you feel a stretch in the front chest of the shoulder being leaned on Pay attention to tension in your abdominal and gluteal muscles Your weight is on your front leg Change legs All recommendations of these instructions apply solely to healthy persons and a...

Страница 43: ...RB10 5 Smart 44 5 5 Workout journal Date Training weight Time min Calories burnt Body weight Distance Ø Pulse Resistance level I feel Copy template ...

Страница 44: ...ranty for every fitness equipment purchased from us according to the following provisions Your statutory rights are not affected Warrantee The warrantee is the first original buyer and or any person who received a newly purchased product as a gift from the original buyer Warranty periods The following warranty periods begin on delivery of the fitness equipment Model Use Full warranty Frame RB10 5 ...

Страница 45: ...s costs After expiry of the warranty the buyer bears the costs of transport and insurance If the fault is covered by our warranty you will receive a new or repaired equipment in return Warranty claims are invalid in case of damage resulting from misuse or improper handling environmental influences moisture heat electrical surge dust etc failure to follow the current safety measures for the equipme...

Страница 46: ...ntract partner We know how important it is to you as a user of the fitness equipment to have problems solved quickly and simply so you can enjoy working out with minimal interruption For that reason we also want to resolve your queries quickly and in a straightforward manner Thus please always keep your customer number and the serial number of the faulty equipment handy 7 DISPOSAL At the end of it...

Страница 47: ... Sport Tiedje floor mat size XXL Art No ST FM XXL Sport Tiedje transmitter chest strap Art No ST1000 Sport Tiedje Komfort chest strap Premium Art No ST1050 Chest strap contact gel 250ml Art No BK 250 Fitness equipment care set Art No HF 500 ...

Страница 48: ...ore assembling your equipment find the serial number on the white sticker and enter it in the appropriate space Serial number Brand category Model name Taurus recumbent ergometer RB10 5 SMART 31 172 619961 info fitshop nl Mon Thu 9 am 5 pm Fri 9 am 9 pm Sat 10 am 5 pm NL 44 141 876 3972 orders powerhousefitness co uk Mon Fri 9 am 5 pm UK 49 4621 4210 0 49 4621 4210 699 service sport tiedje de Mon ...

Страница 49: ...12 Upper Chain Cover 1 43 Pulse Sensor Top Housing 2 13 Front Decoration Cover 1 44 Pulse Sensor Bottom Housing 2 14 Crank Cover 2 45 Seat Roller 3 15 Left Pedal 1 46 Seat 1 16 Right Pedal 1 47 Square Plug 30x60mm 1 17 Base Cover 1 48 Back Cushion 1 18 Rear Left Side Cover 1 49 Back Cushion Cover 1 19 Rear Right Side Cover 1 50 Front Aluminum Upright Cover 1 20 Belt 1059mm J8 1 51 Rear Aluminum Up...

Страница 50: ... Bearing 6000N 6 109 Thin Bolt M8 p1 25 15mm 4 77 Bearing 6004zz 8 110 Bolt M8 p1 25 15mm 1 78 Eye Bolt 40mm 2 111 Bolt M8 p1 25 60mm 1 79 Eye Bolt 50mm 4 112 Bolt M8 p1 25 65mm 4 80 Tension Bracket 2 113 Bolt M8 p1 25 75mm 1 81 Square Key 6 6 15mm 1 114 Bolt M8 p1 25 80mm 4 82 Spacer M8 12 7mm 2 115 Bolt M10 p1 5 145mm 2 83 Seat Linkage Spacer 1 116 Bolt M10 p1 5 144mm 2 84 E Ring 2 117 Bolt M10 ...

Страница 51: ...30 Middle Connection Wire 1 131 Lower Connection Wire 1 132 Sensor Wire 1 141 Bolt M8xp1 25x20mm 4 133 Pulse Sensor Wire 1 1 142 20 Spacer 4 6mm 1 134 Pulse Sensor Wire 2 1 143 20 Spacer 36mm 1 135 Pulse Sensor Wire 3 1 144 Adaptor Socket 1 136 Pulse Sensor Wire 4 1 145 Ground Wire 1 146 Adaptor Wire 2 1 147 Adaptor Wire 3 1 ...

Страница 52: ...53 9 4 Exploded drawing ...

Страница 53: ... explicit written permission of Sport Tiedje is prohibited Product and instructions are subject to change Technical data can be changed without advance notice Hotline for Technical Information DE 49 4621 4210 0 49 4621 4210 699 service sport tiedje de NL 31 172 619961 info fitshop nl UK 44 141 876 3986 support powerhousefitness co uk www sport tiedje com www taurus fitness de Please find a detaile...

Страница 54: ...55 ...

Страница 55: ...Ergometer RB10 5 Smart ...

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