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Z9PRO

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

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

resistancte

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 Z9PRO

Страница 1: ...Racing Bike Z9PRO TF Z9PRO Assembly and operating instructions ...

Страница 2: ...Z9PRO 2 ...

Страница 3: ...ormed 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 required read th...

Страница 4: ...settings 17 4 OPERATING INSTRUCTIONS 20 4 1 Console display 20 4 2 Button functions 21 4 3 Turning on and setting the equipment 21 4 4 Programs 21 4 4 1 Manual program 22 4 4 2 Beginner program 22 4 4 3 Advance program 23 4 4 4 Sporty program 24 4 4 5 Target heart rate 24 4 4 6 Watt program 25 4 4 7 Recovery heart rate 26 5 WORKOUT INSTRUCTIONS 27 5 1 Heart rate measuring 27 5 2 10 tips for effect...

Страница 5: ...5 7 DISPOSAL 38 8 ORDERING ACCESSORIES 39 9 ORDERING SPARE PARTS 40 9 1 Service hotline 40 9 2 Serial number and model name 40 9 3 Parts list 41 9 4 Exploded drawing 45 ...

Страница 6: ... number of training programs 17 Pre set programs 12 Heart rate controlled programs 4 User defined programs 1 Balance mass 14 kg Transmission ratio 1 5 3 Weight and dimensions Article weight gross including packaging 56 kg Article weight net without packaging 52 kg Packaging dimensions L x W x H approximately 120cm x 24 cm x 92 cm Set up dimensions L x W x H approximately 1270 mm x 560 mm x 1240 mm...

Страница 7: ...id knee injuries do not try to stop the equipment by pedaling backwards Also do not try to take your feet from the rotating pedals The motion can only be stopped by pressing the emergency brake or through a controlled reduction of the pedal rate Only use this indoor cycle with high pedal rotations or while standing after you have practiced with lower pedal rotations Never bring your hands or other...

Страница 8: ...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 Set up place Theequipmentshouldonlybeusedindoors inasufficientlyheatedanddryarea ambient temperature between 10 C and 35 C The equipment should not be used outdoors or in rooms with h...

Страница 9: ... assembly instructions carefully and assemble the equipment according to the illustrations Proceed carefully and cautiously First loosen all parts and check for their correct fitting Then tighten the screws using a tool Modifications to the design or improper repairs may pose a hazard to the user and should not be carried out The product warranty may be void as a result Only authorized service tec...

Страница 10: ...ion Squeaking cracking noises Loose or too tight screw connection Check or lubricate screw connection Cracking near the pedal Loose pedals Tighten pedals Equipment wobble Equipment is not standing straight Rearrange base Handlebars saddle wobble Loose screws Tighten screws 2 3 Maintenance and service calendar The indoor cycle must be cleaned after every training session with a moist towel no solve...

Страница 11: ...e illustration including a power cable with mains plug If one of the illustrated parts is missing please contact your contract partner Overview 1 Main frame 2 Front supporting foot 3 Rear supporting foot 10 Saddle 13 Handlebar 25R Right pedal 25L Left pedal 79 Cover 85 Console 100 Power cable Screws and tools ...

Страница 12: ...et 1 Assemble the front supporting foot 2 and rear supporting foot 3 onto the main frame 1 by using the flat washer 7 spring washer 6 and Allen bolt 5 2 Adjust the proper height by turning the wheel of front rear foot cap 59 3 Cover the cover of moving wheel 79 ...

Страница 13: ...lebars and saddle The front post 8 seat post 9 already pre assembled with main frame adjust the most suitable position by knob Make sure that the safety lines on the handlebars and seatpost may not be exceeded with your settings ...

Страница 14: ...handlebars and saddle 1 Fix handlebar 13 onto the front post 8 by L knob 12 and then fix the stop bolt 15 and spacer 106 2 Assemble the saddle 10 onto the seat post 9 by L know 12 and then fix the stop bolt 5 and spacer 106 x2 12 ...

Страница 15: ...15 Step 4 Assembly of the console 1 Through the computer cable 105 from the hole of computer fixing plate fig a 2 Insert the cable plug 83 fig b 3 Fix the computer 85 onto the plate 14 by screw 84 ...

Страница 16: ...Assembly of pedals Assemble the left pedal 25L onto left crank by anti clockwise and fix the right pedal 25R onto right crank by clockwise Step 6 Power cable Connect the power cable 100 with machine and electric socket ...

Страница 17: ...of it and lift it up until the weight of the equipment is on the transport wheels Now you can easily move the equipment 3 2 Equipment settings Operating the emergency brake Press the emergency brake 34 as a safety measure whenever the situation requires you to leave the equipment and or stop the flywheel of the equipment 34 ...

Страница 18: ...ion in order to secure the handlebar support again Do not make any adjustments beyond the stop markings Horizontal adjustment Loosen the upper adjusting lever on the handlebars support and slide the handlebars forward or backwards as desired This adjustment should be done so that you can comfortably grab the handlebars with slightly bent elbows Do not make any adjustments beyond the stop markings ...

Страница 19: ...ct Otherwise get off the bicycle in order to adjust the longitudinal direction backwards or forward as required To do this loosen the setting lever on the saddle and slide the seat forward or backwards as desired Then pull the lever tight again Do not make any adjustments beyond the stop markings CAUTION Due to safety reasons do not pedal backwards while brake resistance is set The machine is NOT ...

Страница 20: ...play from 0 00 to 99 59 Speed Display from 0 0 to 99 9 Distance Setting from 0 00 to 99 90 km display from 0 00 to 99 99 Calories Setting from 0 to 9990 display from 0 to 9999 Heart rate Setting from 0 to 30 to 230 display from 30 to 230 RPM Display from 0 to 999 Watt Setting from 10 to 350 ...

Страница 21: ...ode Confirmation of settings 4 3 Turning on and setting the equipment When POWER ON or hold RESET key for two seconds buzzer will sound one second and LCD full display for two seconds Figure 1 Then display wheel diameter and unit Figure 2 Then go to Standby mode Figure 3 4 4 Programme In figure 3 user can UP and DWON to select Manual Beginner Advance Sporty Cardio Watt then press MODE to enter If ...

Страница 22: ...START STOP key to pause workout Press RESET to reverse to main menu 4 4 2 Beginner program Press UP or DOWN to select Beginner mode and press MODE to confirm Figure 9 Press UP or DOWN to select Beginner 1 4 Figure 10 and press MODE to confirm Press UP or DOWN to set TIME and press START STOP key to start workout Then press UP or DOWN to adjust resistance level Press START STOP key to pause workout...

Страница 23: ...ode arid press MODE to enter Figure 11 Press UP or DOWN to select Advance 1 4 Figure 12 and press MODE to confirm Press UP or DOWN to set TIME arid press START STOP key to start workout Press UP or DOWN to adjust resistance level Press START STOP key to stop workout Press RESET to reverse to main menu Profile ...

Страница 24: ...Press RESET to reverse to main menu Profile 4 4 5 Target heart rate Press UP or DOWN to select Cardio mode Figure 15 and press MODE to get into Figure 16 Press UP or Down to set AGE then select 55 75 90 or TAG TARGET H R Figure 17 and press MODE to confirm Press UP or DOWN to preset workout TIME and press MODE to confirm Press START STOP key to start or stop workout Press RESET to reverse to main ...

Страница 25: ...ss UP or DOWN to adjust TIME and press MODE to confirm Press START STOP key to start workout System will adjust resistance level automatically according to WATT target and KPM status Figure 21 WATT target also can be adjusted by UP or DOWN key Press START STOP key to stop workout Press RESET to reverse to main menu Figure 15 Figure 15 Figure 16 Figure 16 Figure 17 Figure 17 Figure 18 Figure 18 ...

Страница 26: ... 00 00 Figure 22 LCD will display your heart rate recovery status with the Fl F2 to F6 Figure 23 Fl is the best F6 is the worst Press the RECOVERY button again to return to the main display I Console APP Turn on Bluetooth on tablet search for console device and press connect password 0000 Turn on i Console APP on tablet and start workout with tablet Figure 22 Figure 23 ...

Страница 27: ...nd 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 indoor cycle is already equipped with a heart rate receiver as standard Using a chest strap makes it possibl...

Страница 28: ...eight management 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 endurance and fitness through an improved provision of oxygen through the cardiovascular system In order to achieve ...

Страница 29: ...ately 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 maximu...

Страница 30: ...tance 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 to recover after your...

Страница 31: ...prox 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 spe...

Страница 32: ...e low 40 min Vary speed keep resistance low WEEK 7 8 Anfänger Fortgeschrittene 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 y...

Страница 33: ... 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 34: ...lace 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 an...

Страница 35: ...35 5 5 Workout journal Date Training weight Time min Calories burnt Body weight Distance Ø Pulse Resistance level I feel Copy template ...

Страница 36: ...n to the statutory warranty we provide a warranty 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 equ...

Страница 37: ... 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 equipment fail...

Страница 38: ... contract 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...

Страница 39: ...39 8 ORDERING ACCESSORIES Sport Tiedje floor mat size XL Art No ST FM XL Fitness equipment care set Art No HF 500 Taurus SPD combo pedal system Art No TF SPD ...

Страница 40: ...l name Before 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 indoor cycle Z9PRO 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 Fri ...

Страница 41: ...2 L Knob 40L D30 D10 3 0T 2 13 Handlebar 80 55 147 1 14 Computer Fixing Plate 80 55 147 1 15 Flat Washer 2 16 Cover Of Front Post 39 35 17 1 17 Inner Insert D12 7 D1 3 20 7 1 18 Curved Plate Of Flywheel 38 35 17 1 19 Stop Plate 1 M10 50L 2 20 Spring 729 2 531 9 81 5 2 21 Stop Plate 2 729 2 531 9 77 2 22 L Knob 50L 170 9 16 20BC 2 23L Left Chaincover 170 9 16 20BC 1 23R Right Chaincover JD 012 9 16...

Страница 42: ...el D420 17 1 40 Inner Flywheel D290 38 1 41 Anti Loosen Nut M6 1 0 6T 1 42 Round Cross Screw M5 0 8 35L 1 43 Nut M5 0 8 5T 1 44 Screw M6 1 15L 8 45 Tension Cable 230L 1 46 Lower Tension Cable 1300L 1 47 Magnet Fixing Bracket 1 48 Magnet D18 10T 8 49 Magnet Fixing Plate 1 50 Axle Of Magnet Fixing Bracket D8 2 65L 1 51 Spring D1 2 55L 1 52 Flat Washer D18 D8 5 1 0T 1 53 Nylon Nut M8 1 25 8T 5 54 Buf...

Страница 43: ...D22 0 3T 1 74 Nut M8 1 25 6T 1 75 Screw M8 1 25 16L 4 76 Spring D1 4 55L 1 77 Fixing Plate Of Brake Strap 125 2 62 3 0T 1 78 Bolt M8 52L 1 79 Cover Of Moving Wheel 93 2 64 7 62 2 80 Brake Plate 54 5 37 13 1 81 Cow Leather 52 31 4T 1 82 Bolt M8x1 25x45L 1 83 Cable Plug D4 D12 13 2 84 Cross Bolt M5 0 8 10L 4 85 Computer SM 2534 64 1 86 Stop Plug D20 D5 7 7 8 87 Round Head Screw M6 1 0 50L 1 88 Screw...

Страница 44: ...gnet M02 1 97 Flat Washer D22 D10 2T 1 98 Sensor Bracket 24 22 2 5T 1 99 Sensor Cable 250L 1 100 Adaptor 9V 1A 1 101 Electric Cable 700L 1 102 Flat Washer D14 D6 5 0 8T 2 103 Cross Screw ST4 2x1 4x12L 4 104 Motor 1 105 Upper Computer Cable 300L 1 106 Spacer D11 5 D8 9T 2 107 Nylon Nut M10 1 5 10T 2 108 Bolt M6 1 0 15L 2 ...

Страница 45: ...45 9 4 Exploded drawing ...

Страница 46: ...plicit 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 detailed o...

Страница 47: ...47 ...

Страница 48: ...Racing Bike Z9PRO ...

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