ASUNA 5150 User manual

INDEX
IMPORTANT SAFETY INFORMATION..................................................................... 1
EXPLODED DRAWING............................................................................................. 2
PARTS LIST .............................................................................................................. 3
ASSEMBLY PARTS LIST / TOOLS & HARDWARE ................................................. 4
ASSEMBLY INSTRUCTIONS ................................................................................ 5-8
USER INSTRUCTIONS ........................................................................................ 9-12
MAINTENANCE.................................................................................................. 13-15
EXERCISE INSTRUCTIONS .............................................................................. 16-17
SPD PEDAL GUIDE .................................................................................................18
PRODUCT SPECIFICATIONS .................................................................................19
ATTENTION: Please verify that all parts associated with this product are in good
condition and accounted for. During the assembly process please be sure to follow each
step accordingly as it has been explained within the manual.
WARNING: During assembly, it is recommended that all bolts be tightened by hand.
Upon completing assembly, bolts should then be properly secured using the wrench
provided. To avoid injury, check bolts carefully before use.
IMPORTANT: Read all instructions carefully before using this product.
Retain owner’s manual for future reference. For customer service, please
contact: [e-mail]

IMPORTANT SAFETY INFORMATION
We thank you for choosing our product. To ensure your safety and health, please use this
equipment correctly. It is important to read this entire manual before assembling and
using the equipment. Safe and effective use can only be assured if the equipment is
assembled, maintained, and used properly. It is your responsibility to ensure that all users
of the equipment are informed of all warnings and precautions.
1. Before starting any exercise program you should consult your physician to determine if
you have any medical or physical conditions that could put your health and safety at
risk or prevent you from using the equipment properly. Your physician’s advice is
essential if you are taking medication that affects your heart rate, blood pressure, or
cholesterol level.
2. Be aware of your body’s signals. Incorrect or excessive exercise can damage your
health. Stop exercising if you experience any of the following symptoms: pain,
tightness in your chest, irregular heartbeat, extreme shortness of breath,
lightheadedness, dizziness or feelings of nausea. If you do experience any of these
conditions, you should consult your physician before continuing with your exercise
program.
3. Keep children and pets away from the equipment. This equipment is designed for
adult use only.
4. Use the equipment on a solid, flat level surface with a protective cover for your floor or
carpet. To ensure safety, the equipment should have at least 2 feet of free space all
around it.
5. Ensure that all nuts and bolts are securely tightened before using the equipment. The
safety of the equipment can only be maintained if it is regularly examined for damage
and/or wear and tear.
6. It is recommended that you lubricate all moving parts on a monthly basis.
7. Always use the equipment as indicated. If you find any defective components while
assembling or checking the equipment, or if you hear any unusual noises coming from
the equipment during exercise, stop using the equipment immediately and don’t use
the equipment until the problem has been rectified.
8. Wear suitable clothing while using the equipment. Avoid wearing loose clothing that
may entangle in the equipment.
9. Do not place fingers or objects into moving parts of the exercise equipment.
10. The maximum weight capacity of this unit is 350 pounds.
11. This equipment is not suitable for therapeutic use.
12. Move with caution when lifting and moving the equipment. Always use proper lifting
technique and seek assistance if necessary.
13. This equipment is intended for indoor use only.

Exploded Drawing

PART #
DESCRIPTION
QTY
PART #
DESCRIPTION
QTY
1
Main Frame
1
50
Sweat guard (Left)
1
2
Saddle
1
51
Sweat guard (Right)
1
3
Safety release pop-pin
1
52
Flat cross head screw M5*P0.8*16L
1
4
Seat adjusting bracket
1
53
Cap nut
2
5
Upper sweat guard (front)
1
54
Outer chain guard
1
6
Flat cross head screw M4*P0.7*8L
4
55
Inner chain guard
1
7
Seat adjusting block
1
56
Knob plastic cover
1
8
Lower sweat guard (front)
1
57
Resistance knob
1
9
Upper sweat guard (back)
1
58
Tension knob fixed pivot
1
10
Flat cross head screw M5*P0.8*8L
1
59
Aluminum bush
1
11
Seat knob bolt
1
60
Brake lever SUS304 D10x266L
1
12
Seat adjusting axis
1
61
Compression spring
1
13
Seat slider adjustment knob
1
62
Square plastic bushing
1
14
Flat cross head screw (M4*P0.7*10L)
2
63
Nylon nut M8*P2.0
1
15
Lower sweat guard (back)
1
64
Nylon nut M5*P0.8
1
16
Seat post
1
65
Nylon nut M4*P0.7
2
17
Flat cross head screw (M3*P0.5*6L)
4
66
Brake block (Right)
1
18
Seat post panel
1
67
Permanent magnet
6
19
Handlebar
1
68
Brake block (Left)
1
20
Flat washer M6(φ16* φ6.5*1t)
9
69
Flat cross head screw M4*P0.7*40L
2
21
Hex-socket screw M6*P1.0*12L
11
70
Nylon nut M10*P1.5
1
22
Water bottle holder
1
71
Flat washer (D16*d10.2*1.0t)
2
23
Hex-socket screw M8*P1.25*12L
4
72
Bearing (LF-1910ZZ)
2
24
Handlebar stem tube panel
1
73
Brake gasket assembly
1
25
Sleeve (seat post/handlebar)
2
74
Torsion spring
1
26
Flat washer M8( φ19* φ8.5*1t)
14
75
Flat cross head screw M10*P1.5*45L
1
27
Crank bolt 8mm hex
2
76
Flat cross head screw M4*P0.7*10L
4
28 L/R
Pedals (Left & Right)
2
77
Brake block connection kit
2
29
Left crank arm
1
78
Copper bush
4
30
Right crank arm
1
79
Brake adjustment block
2
31
Chain
1
80
Lock nut
1
32
Bottom bracket set
1
81
Washer for flywheel
1
33
Handlebar post
1
82
Sprocket (14T)
1
34
Front stabilizer
1
83
Hub set
1
35
Hex-socket screw M8*P1.25*55L
4
84
Hex-socket head screw M5xP0.8x16L
6
36
Nylon Nut M8*P1.25
6
85
Aluminum ring of flywheel
1
37
Transportation wheels
2
86
Cast flywheel
1
38
Hex screw M8*P1.25*45L
2
87
Permanent magnet
1
39
Leveler foot
4
88
Hub shell plastic cover
1
40
Hex nut φ3/8”x16Tx8T
4
89
Handlebar adjustment knob
1
41
Rear stabilizer
1
90
Flat washer D16*d10.2*1.0t
1
42
Flange nut BCψ3/8”*26T*10T
2
91
Anti-slide board
1
43
Washer φ10.5* φ20*1.5T
2
92
Flywheel axel
1
44
Belt adjustment bracket
2
93
Flywheel bearing
2
45
Flat washer M6( φ12* φ6.5*2T)
2
94
Bottom bracket bearing
2
46
Hex screw M6*P1.0*90L
2
95
Left cup of bottom bracket
1
47
Front sweat guard
1
96
Bottom bracket locknut
1
48
Hex-socket screw M6*P1.0*20L
4
97
Dust cover of bottom bracket set
1
49
Seat adjustment knob
1
98
Right cup of bottom bracket
1
Parts List

#23 H ex- S ocket S crew （3P C S ）
#26 FlatW asher (3P C S) #35 H ex- S ocket S crew （4P C S ）
#36 N ylon N ut (4PC S)
#21 H ex- S ocket S crew （2P C S ） #20 Flat W asher (2PC S )
L- H ex W rench
4m m /60Lx25L
L- H ex W rench
6m m /35Lx95L
L- H ex W rench
5m m /125Lx30L
C om bination W rench
13/14/15/17m m
A
B
C
D
Tools & Hardware
Package Contents
#35 Hex-Socket Screw (4PCS)
#26 Flat Washer (2PCS)
#21 Hex-Socket Screw (2PCS)
#20 Flat Washer (2PCS)
#36 Nylon Nut (4PCS)
#26 Flat Washer (8PCS)
L-Hex Wrench
4mm/60Lx25L
L-Hex Wrench
6mm/35Lx95L
L-Hex Wrench
5mm/125Lx30L
Combination Wrench
13/14/15/17mm
A
B
C
D
#23 Hex-Socket Screw (4PCS)

Attach the Front and Rear Stabilizers (No. 34 & No. 41)to the Main Frame (No. 1)
using 4 Hex Screws (No. 35), 8 Flat Washers (No. 26) and 4 Nylon Nuts (No. 36).
Tighten and secure using Hex Wrench (No. C) and Combination Wrench (No. D).
Assembly Instructions
STEP 1:

Insert the Handlebar Post (No. 33) into the front tube of the Main Frame (No. 1). Use
the Handlebar Adjustment Knob (No. 89) to adjust the handlebar to the desired height
and secure the handlebar in position.
Attach the Handlebar (No. 19) onto the Handlebar Post (No. 33) using 4 Hex Socket
Screws (No. 23) and 2 Flat Washers (No. 26), tighten and secure with L Hex Wrench
(No. B).Use the Handlebar Adjustment Knob (No. 89) to adjust the handlebar to the
desired height.
NOTE: In order to move the Handlebar (No. 19) up and down to adjust to the desired
position, you must first loosen the Handlebar Adjustment Knob (No. 89).
Attach the Water Bottle Holder (No. 22) to the front of the Handlebars (No. 19) by first
removing the 2 Hex-Socket Screws (No. 21) and 2 Flat Washers (No. 20). Reattach
the parts along with Water Bottle Holder (No. 22) and secure with Hex Wrench (No.
C).
Assembly Instructions
STEP 2:

Connect Pedals L/R (No. 28) onto the Left and Right Crank Arms (No. 29 & 30).
Before you begin, immobilize the crank arms by turning the Resistance Knob (No. 57)
all the way to the right.
Left Pedal: Align the left pedal, Pedal L (No. 28), with the Left Crank Arm (No. 29) at
90 degrees. Gently insert the pedal into the crank arm, turn the pedal counter-clockwise
as tightly as you can with your hand. Tighten and secure with Combination Wrench
(No. D).
IMPORTANT: The Left Pedal (No. 28L) contains reverse threading. When installing,
you must turn it counter-clockwise to tighten.
Right Pedal: Align the right pedal, Pedal R (No. 28), with the Right Crank Arm (No. 30)
at 90 degrees. Gently insert the pedal into the crank arm, turn the pedal clockwise as
tightly as you can with your hand. Tighten and secure with Combination Wrench (No.
D).
IMPORTANT! Please read these
instructions carefully. Failure to do
so may cause permanent damage to
your bike.
Assembly Instructions
STEP 3:

The assembly is complete!
Before beginning use of the equipment, please be sure to inspect the entire bike
carefully. Ensure that all moving and stationary parts have been properly installed and
are operational; inspect all screws, nuts, and bolts to make sure that they are tightened
and secure.
Assembly Instructions
STEP 4:

This section will instruct you on how to properly use and make adjustments to
components on the bike. Items which will be covered include seat adjustment,
handlebar adjustment, resistance adjustment, using the emergency brake, pedal strap
adjustment, dismounting the bike, moving the bike, and leveling the bike.
NOTE:
Properly assembling the equipment before use is very important, please be sure to
follow all instructions as detailed in the assembly instructions section of the owner’s
manual.
SEAT ADJUSTMENT
Proper seat height helps to ensure the maximum exercise efficiency and comfort while
reducing the risk of injury. Adjusting the seat forward and backwards allows the rider to
target and work lower body muscle groups.
SEAT HEIGHT ADJUSTMENT
Do NOT raise the seat height above the STOP mark on the seat post.
1. To adjust the seat height, turn the Seat Height Adjustment Knob (No. 49) counter-
clockwise and pull it outward to release it. Raise or lower the seat post to the desired
height, release the Seat Height Adjustment Knob gently until it engages a preset hole
along the seat post. Turn the Seat Height Adjustment Knob (No. 49) clockwise to
tighten and secure it into place.
2. Rotate the crank so that the pedals are at the 12 and 6 o’clock position.
3. Place your foot into the toe cage of the pedal closest to the floor and mount the bike,
ensure that the ball of your foot is over the center of the pedal. If your leg is too straight
or your foot cannot touch the pedal you will need to lower the seat. If your leg is bent too
much you will need to raise the seat.
4. If necessary, you may need to make several different seat height adjustments in order
to find the most comfortable position. Repeat the instructions of Steps 1, 2 & 3 until you
locate the desired seat position.
5. When you have obtained the desired seat position, be sure to note the number on the
seat post for future reference.
User Instructions

SEAT SLIDER ADJUSTMENT
1. Simply loosen the Seat Slider Adjustment Knob (No. 13) counter-clockwise and
slide the Seat (No. 2) forward or backwards to the desired position.
2. Once the seat has been set in the desired position, turn the Seat Slider Adjustment
Knob (No. 13) clockwise to tighten and secure the Seat (No. 2) in place.
NOTE: If necessary, you may need to make several different adjustments to the seat in
order to find the most comfortable position. Repeat the instructions of Step 1 & 2 until
you locate the desired seat position.
HANDLEBAR ADJUSTMENT
Proper handlebar height helps to ensure the maximum exercise efficiency and comfort.
Handlebar height is a matter of performance, adjusting the handlebars to a higher level
will give the rider more of an upright position, lowering them will result in a more prone
position. If discomfort in the back occurs during exercise the handlebars should be more
accurately adjusted to your personal requirements.
HANDLEBAR HEIGHT ADJUSTMENT
Do NOT raise the handlebar height above the STOP mark on the handlebar post.
1. Begin by positioning the handlebars at the same height as the seat. Mount the bike
and assume a riding position. Use this position to obtain a feel for the proper location of
the handlebar that suits your comfort.
2. Turn Handlebar Adjustment Knob (No. 89) counter-clockwise and pull it outward to
release it. Raise or lower the Handlebar Post (No. 33) to the desired height, release
the Handlebar Adjustment Knob gently until it engages a preset hole along the
handlebar post. Turn the Handlebar Adjustment Knob (No. 89) clockwise to tighten
and secure it into place.
Note: If necessary, you may need to make several different handlebar height
adjustments in order to find the most comfortable position. Repeat the instructions of
Steps 1 & 2 until you locate the desired handlebar position.
When you have obtained the desired handlebar position, be sure to note the number on
the handlebar post for future reference.
User Instructions

RESISTANCE ADJUSTMENT
In order to change the intensity of your workout, the resistance can be
easily adjusted at any time while riding.
Turn the Resistance Knob (No. 57) clockwise (+) to increase the level
of resistance. Turn the Resistance Knob (No. 57) counter-clockwise (-)
to decrease the level of resistance.
EMERGENCY BRAKE
In case of emergency and before dismounting the bike, press directly
down on the Resistance Knob (No. 57) to enforce the brake system
and bring the flywheel to an immediate stop.
PEDAL STRAP ADJUSTMENT
Feet should be securely positioned in the toe clips during exercise. Place your feet as
far forward into the toe-clips as you can. With your feet in place, turn the crank to bring
one foot to within arm’s reach, grasp the pedal strap and pull it upward to tighten the
toe-clip cage, then insert the strap back into the hoop of the toe-clip. Repeat this
process to secure your other foot.
LEVELING THE BIKE
In order to achieve a smooth and comfortable exercise during use, you must ensure that
the stability of the bike is correct. If you notice that the bike is unbalanced, you may
adjust the leveling feet located beneath the front and rear stabilizers of the bike. To do
so, use the Combination Wrench (No. D) to loosen the Hex Nut (No. 40) by turning it
clockwise. With the nut loosened, rotate the Leveler Foot (No. 39) until it is leveled with
the surface that the bike is on. When you have finished adjusting the leveler foot, re-
tighten the Hex Nut (No. 40) by turning it counter-clockwise using the Combination
Wrench (No. D). If required, repeat this process to adjust the remaining leveler feet on
the bike.
User Instructions

DISMOUNTING THE BIKE
WARNING:
Do NOT attempt to dismount or remove your feet from the pedals until both the
flywheel and the pedals/crank have come to a complete stop. Failure to follow this
warning may lead to loss of control and/or serious injury.
Here are a few examples of how to safely and properly dismount the bike:
1. Reduce the pedal speed until the pedals/crank come to a complete stop.
2. Increase the resistance until the pedals/crank come to a complete stop.
3. Push and hold the resistance knob down to engage the Emergency Brake function,
hold until the pedals/crank come to a complete stop.
MOVING THE BIKE
To move the bike, begin first make sure that
the Handlebar (No. 19) is properly secured.
If the handlebar is loose, tighten the
Handlebar Adjustment Knob (No. 89) to
secure it. Next, stand at the front of the bike
so that you’re directly in front of the
handlebars. Firmly grasp and hold each
side of the handlebar, place one foot on the
stabilizer and tilt the bike towards you until
the transportation wheels on the front
stabilizer touch the ground. With the wheels
securely on the ground, move the bike to
the desired location.
NOTE: When moving the bike, always move with caution as unexpected impacts or
dropping the bike may affect its operation.
User Instructions

CHAIN DRIVE TENSION
The chain on this bike was pre-tensioned and pre-lubricated prior to being shipped. The
chain should not require any adjustments upon the bikes initial uses. However, you may
need to make minor tension adjustments over time.
NOTE: Make sure you adjust the tension equally on both sides when tightening or
loosening to ensure that the flywheel is in alignment with the frame.
Gently move the crank arms back and forth with your hand. If there is more than 1/4”
(0.64cm) of space granted in the movement of the crank before the flywheel starts
turning, you will need to adjust the chain tension.
TIGHTENING THE CHAIN TENSION:
1. Remove the safety cover at the front end of the chain guard
near the flywheel. Loosen the 2 Flange Nuts (No. 42) on both
sides of the flywheel.
2. To tighten the chain, turn the 2 Hex Screws (No. 46) that go
through the frame tube clockwise until there is approximately 1/4”
(0.64cm) of slack in the chain.
3. Re-tighten the 2 Flange Nuts (No. 42) on both sides of the
flywheel and put the safety cover back on.
LOOSENING THE CHAIN TENSION:
NOTE: The rider will feel strong vibration in the lower RPMs (20-50RPMs) if the chain is
too tight. If this happens, you will need to loosen the chain.
1. Remove the safety cover at the front end of the chain guard near the flywheel.
Loosen the 2 Flange Nuts (No. 42) on both sides of the flywheel.
2. To loosen the chain, turn the 2 Hex Screws (No. 46) a quarter of a turn in the
counter-clockwise direction.
3. Re-tighten the 2 Flange Nuts (No. 42) on both sides of the flywheel and put the
safety cover back on.
NOTE: If you still feel strong vibration even after adjusting the chain, you will need to
repeat these steps again until the issue has been solved.
Maintenance
42
46

IMPORTANT:
Safe and effective use of your equipment can only be assured if the equipment is
assembled, maintained, and used properly. Any components found to be worn and/or
damaged should be replaced before continuing use of the equipment. Equipment
should only be used and stored indoors. Prolonged exposure to weathering and
changes in temperature and humidity may have a severe impact on parts of the
machine.
Daily Maintenance:
The life span and performance of your bike will be determined by how consistently you
perform the daily maintenance.
Part
Recommended Action
Cleaner
Lubricant
Bike
(Frame,
seat/handlebar
post)
Wipe down to remove any
moisture. This is important
because excessive sweat or
water may lead to rust or
corrosion
Damp cloth or soap & water
diluted non- abrasive
cleaning liquids
N/A
Flywheel
Check the alignment
N/A
N/A
Pedal/Crank
Arms
Inspect for wear and tear,
excessive play indicates
that the pedal is loose and
needs to be tightened or
that the pedal and/or crank
arm threading may be
worn. Replace if necessary
before continuing use.
N/A
N/A
Main Frame
While riding, check for
vibration. If the bike vibrates
during use you may need to
tighten the pedals, bottom
bracket, or adjust the belt
tension.
N/A
N/A
Maintenance

Weekly Maintenance:
This maintenance is the upkeep of the overall performance. Check for vibration and
loose parts during this inspection.
Part
Recommended Action
Cleaner
Lubricant
Toe Clips/
Toe Straps
Inspect for wear and tear. Re-tighten if
loose or disconnected. Replace if needed.
N/A
N/A
Hardware
Tighten all the frame hardware (Bolts, nuts,
screws)
N/A
N/A
Adj. Knob
Inspect, clean, lubricate, and tighten all
adjustment knobs
Damp cloth
WD-40 / 3-n-1
Stabilizers
/Foot Pads
Inspect the stabilizers to ensure that they
aren’t loose. Check foot pads for wear.
N/A
N/A
Bottom
Bracket
Visually inspect to ensure that it is tight and
secure. Re-attach and re-tighten if needed.
N/A
N/A
Monthly Maintenance:
This maintenance should be comprehensive and should involve checking the overall
frame and main assembly components.
Part
Recommended Action
Cleaner
Lubricant
Resistance
Pads
Inspect & clean the resistance pads.
Remove any foreign material that may
have collected on the pads, check for
damage, replace if needed. (Damaged
pads will affect the balance of bike).
Brush
Non-Abrasive
Silicone
Lubricant
Hardware
(Full
Inspection)
Re-check and secure all hardware such
as water bottle holders, flywheel nuts,
brake caliper lock nuts, brake caliper
tension rod nuts, handlebar screws,
chain guard screws and nuts etc.
N/A
N/A
Brake Tension
Rod
Clean and lubricate the brake tension
rod, inspect for signs of wear such as
missing threads.
Small Brush
WD-40 / 3-n-1
Seat
Post/Handlebar
Post and Seat
Slider Tube
Clean and lubricate the seat post,
handlebar post, and seat slider tube.
During cleaning, inspect each part for
any build up, foreign material or wear at
the insertion points. Replace parts if
needed.
Small Brush
WD-40 / 3-n-1
Chain
Check chain tension. Adjust if necessary
(see pg. 13). Clean and lubricate chain.
N/A
PTFE (Teflon)
lubricant
Maintenance

NOTE:
Using the ASUNA Magnetic Turbo Commercial Indoor Cycling Bike will provide you with
several benefits. It will improve your physical fitness, tone your muscles, and in
conjunction with a calorie controlled diet, it can also help you lose weight.
1. THE WARM-UP PHASE:
This stage helps to get the blood flowing around the body while also loosening and
preparing the muscles for workout. This phase will also reduce the risk of cramp and
muscle injury. It is advisable to do a few stretching exercises as shown below. Each
stretch should be held for approximately 30 seconds, do not force or jerk your muscles
into a stretch, if it hurts, STOP!
2. THE EXERCISE PHASE:
Effort is the key in this phase. After regular use, the muscles in your legs will become
stronger as the duration & intensity of your workouts may increase based on your
body’s tolerance to physical activity. When increasing physical activity, it is very
important to maintain a steady tempo throughout. The rate of work should be sufficient
enough to raise your heart beat into the target zone shown on the graph below.
SIDE STRETCH
FORWARD
STRETCH
INNER THIGH
CALF / ACHILLES
Physical activity during
this stage should last for
a minimum of 12
minutes, although for
most people, it will take
about 15-20 minutes for
their heart rate to reach
the target zone.
Exercise Instructions
OUTER THIGH

3. THE COOL-DOWN PHASE:
This stage is to let your cardio-vascular system and muscles wind down. Start by
reducing your tempo and continuing for approximately 5 minutes. The stretching
exercises (warm-up phase) should now be repeated. Again, remember not to force or
jerk your muscles into the stretch.
As you build your physical endurance, you may need to train longer and harder. It is
advisable to train at least three times a week, and if possible space your workouts
evenly throughout the week.
MUSCLE TONING:
To tone muscle while using the ASUNA Magnetic Turbo Commercial Indoor Cycling Bike,
you will need to set the resistance level to high. This will increase the strain on leg
muscles which will then result in shorter training sessions. As the workload is increased,
it will decrease the time required for the muscles to obtain an adequate workout. If
you’re also trying to improve your fitness, you’ll need to alter your training program. You
should train normally during the warm up and cool down phases, but towards the end of
the exercise phase, the resistance should be increased in order to make your legs work
harder than normal. You may have to reduce your speed to keep your heart rate in the
target zone.
WEIGHT LOSS:
The most important factor here is the amount of effort you put in. The harder and longer
you work, the more calories you can burn. Please keep in mind that a healthy calorie
controlled diet should be paired with your workouts for best results.
Exercise Instructions

Included with your equipment is a set of SPD cleats compatible to the SPD pedals. Your
SPD pedals have a standard pedal with toe cage on one side, which allows you to use
regular shoes, as well as the SPD side on the other to attach your cleats. In order to
use the SPD pedal, you would have to own a pair of SPD shoes designed to fit the
cleats.
Use the image below to see the proper order that the SPD hardware should be placed in.
Once combined, attach the cleats tightly into your shoes with the triangular portion of the
cleat towards the front of the shoe. Ensure the lateral center line of the cleat is aligned
to the ball of your foot and clip into the pedal. Cleat positions can be turned and
adjusted. To release the cleat from the pedal, simply lift and twist your heel.
SPD Pedal Guide
SPD cleat set
SPD shoes
SPD pedal