FASSI SPORT 70511BK-3 User manual

CAUTION: Exercise of a strenuous nature, as is customarily done on this equipment, should not be
undertaken without first consulting a physician. No specific health claims are made or implied as they
relate to the equipment. Measurements made by the equipment are believed to be accurate, but only the
measurement of your physician should be relied upon.
Cykelstaden AB 08-7090049
Motorized control Magnetic Bike Item No.70511BK-3
Owner’s Manual
Retain this owner’s manual for future reference
Read and follow all instructions in this owner’s manual
Version B

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This exercise machine is built for optimum safety. However, certain precautions apply whenever you operate a
piece of exercise equipment. Be sure read the entire manual before you assemble or operate your machine. In
particular, note the following safety precautions.
1. Read all instruction in this manual before using this equipment.
2. Use the machine only for its intended use as described in this Manual.
3. Inspect and tighten all the loose parts before this equipment is used .
4. Keeps hands away from moving parts .
5. Keep children and pets away from the machine at all time. DO NOT leave children unattended in the same room
with the machine.
6. Before using the machine to exercise, always do stretching exercise to properly warm up.
7. Inspect the machine before each use; make sure all of the connections are tightly secured.
8. Only one person at a time should use the machine.
9. If the user experiences dizziness, nausea, chest pain , or any other abnormal symptoms, STOP the workout at
once. CONSULT A PHYSICIAN IMMEDIATELY.
10. Position the machine on a clear , levelled surface. DO NOT use the machine near water or outdoor.
11 . Always wear appropriate workout clothing when exercising. DO NOT wear robes or other clothing that could
become caught in the machine . Sporting shoes are recommended when using the machine.
12. Do not place any sharp object around the machine.
13. Disabled persons should not use the machine without a qualified person or physician in attendance.
14. Never operate the machine if the machine is not functioning properly.
15. Only carry out training work on the equipment when it is in perfect working order. Only use original spare parts
in the event of a repair.
16. Do not use strong solvents for cleaning, and only use the tools supplied, or suitable ones of your own, for any
repairs that may be required.
17. Please dispose of the packaging and any parts that have to be replaced subsequently (all parts for the unit) at
suitable collecting points or containers with a view to saving the environment.
18. DO NOT pull out the seat tube over the warning line ”max” which showing on the tube, when you adjust the
height of the seat.
19. Not for therapeutic use.
WARNING: Before beginning any exercise program , consult your physician. This is especially important
for persons with pre-existing health problems. The seller assumes no responsibility for personal injury
or property damage sustained by or through the use of this product.
SERVICE HINTS: The high quality standard of this product only will be kept if you on a regular basis check
all screw-connections and moving parts on proper fitting. Damaged parts have to be changed
immediately. During the time of repair the product must not be used by anybody.
IMPORTANT HINTS:
A) This product has been tested in accordance with the requirements of EN 957-1/A1, EN 957-5 , standard , Class
Hc (HOME USE). The maximum load is limited to 110KGS.
B) Parents should be aware of their responsibility with respect to their children natural play instinct. This can cause
situations in which the product can be used for other purpose than intended.
C) If children are allowed to use the product, the mental and physical condition and the temper of the children
should be taken in consideration. Make sure that the children are instructed properly in the use of the product
and in the controlled execution of the different exercise. Point out especially that the product is not any kind of
toy.
IMPORTANT SAFETY NOTICE
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of each product
we produce, occasional errors and /or omissions do occur. In any event should you find this product to have
either a defective or a missing part, please contact us for a replacement.
This product has been designed for home use only. Product liability and guarantee conditions will not be
applicable to products being subjected to professional use or products being used in a gym center.
This exercise equipment was designed and built for optimum safety. However, certain precautions apply
whenever you operate a piece of exercise equipment. Be sure to read the entire manual before assembly and
operation of this machine. Also, please note the following safety precautions:

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PART
DESCRIPTION
Q'TY
SKETCH
1/15/17
Main frame/chain cover/crank
1set
36/75/35
Handlebar w/foam grip/handle
pulse
1set
23/27/24
SEAT TUBE/slide bracket/
knob
1set
59/61
Front post/middle sensor
wire
1set
34/55
Meter /SCREW
1set
28/41/46
Seat /flat washer/nylon nut
1set
38
Front cover
1
3/6
Real stabilizer cover/front
stabilizer cover
1set
2/4
Rear stabilizer w/
adjustable end cap
1set
5/7
Front stabilizer
W /transport wheels
1set
18
Pedal
1set
19
Release knob
1
74
ADAPTOR
1
70
Bottle bracket
1
CHECK LIST ( CONTACT PACKAGE)

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HARDWEAR PACKING LIST
PART
DESCRIPTION
Q'TY
SKETCH
40
Carriage bolt M8x55
4
41
Flat washer 18/8.5x1.5
4
51
Screw M4x15
2
31/33
Rear clamp cover/front clamp
cover
1set
29
T knob
1
30
Bushing
1
48
Screw M4x20
2
52
Flat washer 10/5
2
Tool 1
1
Tool 2
1
CHECK LIST ( CONTACT PACKAGE)

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GENERAL:
Remove all the part of your cycle from the carton and place them to the floor carefully.Assembling your cycle is simple.
Follow these instructions carefully and it should take you around 15-20 minutes.
STEP 1 ATTACH THE STABILIZERS
Attach rear stabilizer (2) with 2 adjustment end caps (4) to the welded cross bar bracket of main frame (1) and fasten with 2 flat
washers(41) and 2 carriages bolts(40)..
Attach front stabilizer (5) with 2 transportation wheels (7) to the welded cross bar bracket of main frame (1) and fasten with 2 flat
washers(41) and 2 carriage bolts(40).
Put the front stabilizer cover(6) to the welded cross bar bracket and fasten with 2 screw(50).
Put the rear stabilizer cover(3) to the welded cross bar bracket and fasten with 2 screw(50).
ASSEMBLY INSTRUCTYION

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STEP 2 ATTACH THE SEAT AND SEAT POST
Remove the pre-assembled nylon nuts(46) and flat washer(41) from back of the seat(28). Fix the seat (28) with the top
seat sliding bracket(27) and fasten with nylon nut(46) and flat washer(41).
Remove the pre-assembled M10 knob(24) and flat washer (64) from back of the seat sliding bracket(27). Fix the seat
sliding bracket(27) with the top bracket of seat tube (23) and fasten with M10 knob(24) and flat washer(64).
Attach seat tube (23) and rear cover(21) into the main frame (1) and secure in right position with the seat post quick
release knob (19). Adjust the height of seat by choosing the hole of seat tube.
NOTE:DO NOT pull out the seat tube over the warning line “MAX” which showing on the tube . When you
adjustable the height of seat.
Assemble each pedal (18R&18L) to the crank . Pedal ”R” assemble with crank right side , Pedal ”L” assemble with crank
left side : See the mark "R" & "L"(right and left) on the pedals (18R&18L) and crank .
NOTE: The right pedal "R" should be threaded on clockwise. The left pedal "L" should be threaded on counter-
clockwise.
Attach the pedal straps to the pedals (18R&18L).
NOTE: Adjust the pedal straps to meet your foot/shoes size by 4 adjustable holes.
NOTE:DO NOT pull out the seat tube over the warning line “MAX”which showing on the tube . When you
adjustable the height of seat.

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STEP 3 ATTACH THE FRONT POST
Remove the pre-assembled 6 Allen head bolts (57) and 2 curve washers (58) and 4 flat washer(41) from the main frame (1).
Connect the middle section sensor wire (61) of the front post(59) and front cover(38) with the lower section sensor wire
(62) securely. Put the front post (59) and front cover(38) into the bottom post of main frame (1) and fasten with 6 Allen head
bolts (57) , 2 curve washers (58) and flat washer(41).Please note don't tighten all head bolts (57) too much at the beginning.
When all parts are fixed already, and then fasten each one piece tightly.
STEP 4 ATTACH HANDLEBAR AND METER
Put handlebar (36) with 2 hand pulse (35), grip (75) to the top welded shape handlebar bracket of the front post (59) and
fasten Rear clamp cover(31) with BUSHING (30) and T-knob (29).
Fasten rear clamp cover(31) to the post tube with flat washer(52) and screw(48).
Attach front clamp cover(33) to the front post(59) and fasten rear clamp cover(31) with flat washer(52) , screw(48) and 2
screw(51)
Remove the pre-assembled screw(55) from the meter(34). Connect the plug of middle section sensor wire (61) to the
sensor socket of meter (34). Insert the meter (34) into front post (59) and fasten with 2 screw(55).Insert the plug of hand
pulse wire to the back of meter (34).
Remove the pro-assemble screw(71) from upright post(59). Assemble bottle bracket(70) to upright port(59) with 2
screw(71).
Plug the AC adaptor lead(74) into the socket at the rear end of your bike as shown.
ASSEMBLY INSTRUCTYION

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EXPLODER

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PART
NO.
DESCRIPTION
Q'TY
PART
NO.
DESCRIPTION
Q'TY
1
Main frame
1
39
Screw for hand pulse
2
2
Rear stabilizer tube
1
40
Carriage bolt M8X55
4
3
Rear stabilizer cover
1
41
Flat washer 18/8.5x1.5
10
4
Adjustable end cap
2
42
Stop nut
2
5
Front stabilizer tube
1
43
Flat washer 20/10x2.0
2
6
Front stabilizer cover
1
44
Adjustable bolt M6x36
2
7
Transformer end cap
2
45
Special bolt
1
8
Pulley
1
46
Nylon nut
2
9
Axle
1
47
“c’ring
2
10
Bearing
2
48
Screw M4x20
14
11
Belt
1
49
Screw M4x15
4
12
Idle wheel bracket
1
50
Screw M4x15
8
13
Idle wheel
1
51
Screw M4x15
2
14
Flywheel
1
52
Flat washer10/5
2
15
Chain cover R & L
1set
53
Bolt
4
16
Crank cover
2
54
Lower power wire
1
17
Crank R & L
1set
55
Screw
2
18
Pedal R & L
1set
56
Stop nut
2
19
Release knob
1
57
Bolt M8x15
6
20
Middle cup
1
58
Curved washer 20/8.5x1.5
2
21
Rear cover
1
59
Front post
1
22
Front chain cover R & L
1set
60
Hand pulse wire
2
23
Seat tube
1
61
Middle sensor wire
1
24
Knob
1
62
Lower sensor wire
1
25
End cap
2
63
Curved washer
1
26
Bolt M8x55
1
64
Flat washer 22/8.5x1.5
1
27
Slide bracket
1
65
Crank cap
2
28
Seat
1
66
Spring
1
29
T knob
1
67
Sensor
1
30
Bushing
1
68
Sensor bracket
1
31
Rear clamp cover
1
69
Screw
1
32
Motor
1
70
Bottle bracket
1
33
Front clamp cover
1
71
screw
2
34
Meter
1
72
Cable wire
1
35
Hand pulse
1set
73
Fix nut
1
36
Handlebar
1
74
Adaptor
1
37
Round end cap
2
75
Foam grip
2
38
Front cover
1

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Display Console Overview: Display Console Overview:
The things you should know before exercise
A. Program select and setting value
1. Use the UP or DOWN keys to select program mode and then press ENTER to confirm your exercise mode.
2. At the Manual mode, the computer will use the UP or DOWN keys to set up your exercise TIME, DISTANCE, CALORIES, PULSE.
3. Press the START/STOP key to start exercise.
4. When you reach the target, the computer will produce beep sounds and then stop.
5. If you set up more than one target and you would like to reach next target, press START/STOP key to keep on exercise.
B. Wake-Up Function
The monitor will entry SLEEP mode (LCD off) when there is no signal input and no key be pressed after 4 minutes. Press the screen to start the monitor.
Functions and Features:
1. TIME: Shows your elapsed workout time in minutes and seconds. Your computer will automatically count up from 0:00 to 99:59 in one second intervals.
You can also program your computer to count down from a set value by using the UP and DOWN keys. If you continue exercising once the time has
reached 0:00, the computer will begin beeping, and reset itself to the original time set, letting you know your workout is done.
2. DISTANCE: Displays the accumulative distance traveled during each workout up to a maximum of 99.9KM/MILE.
3. RPM: Your pedal cadence.
4. WATT: The amount of mechanical power the computer is receiving from your exercise.
5. SPEED: Displays your workout speed value in KM/MILE per hour.
6. CALORIES: Your computer will estimate the cumulative calories burned at any given time during your workout.
7. PULSE: Your computer displays your pulse rate in beats per minute during your workout.
8. AGE: Your computer is age-programmable from 10 to 99 years. If you do not set an age, this function will always default to age 35.
9. TARGET HEART RATE (TARGET PULSE): The heart rate you should maintain is called your Target Hear Rate in beats per minute.
METER MANUAL

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10. PULSE RECOVERY: During the START stage, leave the hands holding on grips or leave the chest transmitter attached and then press “PULSE
RECOVERY” key, time starts counting from 00:60 - 00:59 - - to 00:00. As soon as 00:00 is reached, the computer will show your heart rate recovery
status with the grade F1.0 to F6.0.
1.0 means OUTSTANDING
1.0＜F＜2.0 means EXCELLENT
2.0≦F≦2.9 means GOOD
3.0≦F≦3.9 means FAIR
4.0≦F≦5.9 means BELOW AVERAGE
6.0 means POOR
Note: If no pulse signal input then the computer will show “P” on the PULSE window. If the computer shows “ERR” on the message window, please re-
press the PULSE RECOVERY key and please make sure your hands are keeping well on the grips or the chest transmitter is attached well.
11. DISTANCE BAR: Every bar indicates 100 meter or 0.1 mile.
Key function:
There are 6 button keys and the function description as follows:
1. START/STOP key: a. Quick Start function: Allows you to start the computer without selecting a program. Manual workout only. Time automatically begins
to count up from zero
b. During the exercise mode, press the key to STOP exercise.
c. During the stop mode, press the key to START exercise.
2. UP key: a. Press the key to increase the resistance during exercise mode.
b. During the setting mode, press the key to increase the value of Time, Distance, Calories, Age and select Gender and Program.
3. DOWN key: a. Press the key to decrease the resistance during exercise mode.
b. During the setting mode, press the key to decrease the value of Time, Distance, Calories, Age and select Gender and Program.
4. ENTER key: a. During the setting mode, press the key to accept the current data entry.
b. At the stop mode, by holding this key for over two seconds the user can reset all values to zero or default value.
c. During setting the Clock, press this key can accept the setting hour and setting minute.
5. BODY FAT key: Press the key to input your HEIGHT, WEKGHT, GENDER and AGE then to measure your body fat ratio,
6. PULSE RECOVERY key: Press the key to activate heart rate recovery function.
Program Introduction & Operation:
Manual Program: Manual
P1 is a manual program. User can start exercise by pressing START/STOP key. The default resistance level is 5. Users may exercise in any desirous
of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance.
Operations: 1. Use UP/DOWN keys to select the MANUAL (P1) program.
2. Press the ENTER key to enter MANUAL program.
3. The TIME will flash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to confirm your desired TIME.
4. The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to confirm your
desired DISTANCE.
5. The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES. Press
ENTER key to confirm your desired CALORIES.
6. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your
desired Pulse.
7. Press the START/STOP key to begin exercise.
Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random, Plateau,
Fartlek, Precipice Program
PROGRAM 2 to PROGRAM 13 is the preset programs. Users can exercise with different level of loading in different intervals as the profiles show.
Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories
or a certain distance.
Operations: 1. Use UP/DOWN keys to select one of the above programs from P2 to P13.
2. Press the ENTER key to enter your workout program.
3. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press ENTER key to confirm your desired
TIME.
4. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your
desired DISTANCE.
5 The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm
your desired CALORIES.
6. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your
desired Pulse.

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7. Press the START/STOP key to begin exercise.
User Setting Program: User 1, User 2, User 3, User 4
Program 14 to 17 is the user setting program. Users are free to create the values in the order of TIME, DISTANCE, CALORIES and the resistance level in 10
columns. The values and profiles will be stored in the memory after setup. Users may also change the ongoing loading in each column by UP/DOWN keys,
and they will not change the resistance level stored in the memory.
Operations: 1. Use UP/DOWN keys to select the USER program from P14 to P17.
2. Press the ENTER key to enter your workout program.
3.The column 1 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your
first column of exercise profile. The default level is load 1.
4.The column 2 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your
second column of exercise profile.
5. Follow the above description 5 and 6 to finish your personal exercise profiles. Press ENTER to confirm your desired exercise profile.
6. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME.
Press ENTER key to confirm your desired TIME.
7. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your
desired DISTANCE.
8. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm
your desired CALORIES.
9. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your
desired Pulse.
10. Press the START/STOP key to begin exercise.
Heart Rate Control Program: 55% H.R.C., 65% H.R.C., 75% H.R.C., 85% H.R.C., Target H.R.C.
Program 18 to Program 22 is the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control program.
Program 18 is the 55% Max H.R.C. - - Target H.R. = (220 –AGE) x 55%
Program 19 is the 65% Max H.R.C. - - Target H.R. = (220 –AGE) x 65%
Program 20 is the 75% Max H.R.C. - - Target H.R. = (220 –AGE) x 75%
Program 21 is the 85% Max H.R.C. - - Target H.R. = (220 –AGE) x 85%
Program 22 is the Target H.R.C. - - Workout by your target heart rate value.
Users can exercise according to your desired Heart Rate program by setting your AGE, TIME, DISTANCE, CALORIES or TARGET PULSE. In these
programs, the computer will adjust the resistance level according to the heart rate detected. For example, the resistance level may increase every 20
seconds while the heart rate detected is lower than the TARGET H.R.C. Also the resistance level may decrease every 20 seconds while the heart rate
detected is higher than the TARGET H.R.C.
Operations: 1. Use UP/DOWN keys to select one of the heart rate control program from P18 to P22.
2. Press the ENTER key to enter your workout program
3. The AGE will flash at P18 to P21 programs and you can press UP or DOWN keys to set your AGE. The default age is 35.
4. At program 22, the TARGET PULSE will flash and you can press UP or DOWN keys to set your TARGET PULSE between 80 to 180.
The default TARGET PULSE is 120.
5. The TIME will flash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to confirm your desired TIME.
6. The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to confirm your desired
DISTANCE.
7. The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to confirm your
desired CALORIES.
8. Press the START/STOP key to begin exercise.
Watt Control Program: Watt Control
Program 23 is a Speed Independent Program. Press ENTER key to set up the values of TARGET WATT, TIME, DISTANCE and CALORIES. During the
exercise mode, the level of resistance is not adjustable. For example, the level of resistance may increase while the speed is too slow. Also the level of
resistance may decrease while the speed is too fast. As a result, the calculated value of WATT will close to the value of TARGET WATT setup by users.
Operations: 1. Use UP or DOWN key to select the WATT CONTROL (P23) program.
2. Press ENTER key to enter your workout program.
3. The TIME will flash and you can press UP or DOWN key to set your exercise TIME. Press ENTER key to confirm your desired TIME.
4. The DISTANCE will flash and you can press UP or DOWN key to set your target DISTANCE. Press ENTER key to confirm your desired
DISTANCE.
5. The WATT will flash and you can press UP or DOWN key to set your target WATT value. Press ENTER key to confirm your target WATT.
The default WATT value is 100.

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6. The CALORIES will flash and you can press UP or DOWN key to set your exercise CALORIES. Press ENTER key to confirm your desired
CALORIES.
7. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your desired
Pulse.
8. Press the START/STOP key to begin exercise.
NOTE: 1. WATT = TORQUE (KGM) * RPM * 1.03
2. In this program, the WATT value will keep constant value. It means that if you peddle quickly, the resistance level will decrease
and if you peddle slowly, the resistance level will increase. Always try to keep you in the same watt value.
Body Fat Program: Body Fat
Program 24 is a special program design to calculate users’ body fat ratio and to offer a specific loading profile for users. There are 3 body types
divided according to the FAT% calculated.
Type1: BODY FAT% > 27
Type2: 27 ≧BODY FAT% ≧20
Type3: BODY FAT % < 20
The computer will show the test results of FAT PERCENT
Operations: 1. Use UP/DOWN keys to select the BODY FAT (P24) program.
2. Press the ENTER key to enter your workout program.
3. The HEIGHT will flash and you can press UP or DOWN keys to set your HEIGHT. Press ENTER key to confirm your HEIGHT.
The default HEIGHT is 170cm or 5’07” (5feet 7 inches).
4. The WEIGHT will flash and you can press UP or DOWN keys to set your WEIGHT. Press ENTER key to confirm your
WEIGHT. The default WEIGHT is 70kgs or 155lbs.
5. The GENDER will flash and you can press UP or DOWN keys to select your sex. Number 1 means man and number 0 means
female. Press ENTER key to confirm your Gender. The default sex is 1 (MAN).
6. The AGE will flash and you can press UP or DOWN keys to set your AGE. Press ENTER key to confirm your AGE. The default
AGE is 35.
7. Press the START/STOP key to begin body fat measurement. If the window show E on the window, please make sure your
hands are attached well on the grips or the chest belt is touch well on your body. Then press the START/STOP key again to
begin body fat measurement.
8. After finished your measurement, the computer will show the values of FAT PERCENT on the LCD display.
9. Press START/STOP key to begin exercise.
Operation guide:
1. Sleep Mode:
The computer will enter the sleep mode when there is no signal input and no keys be pressed after 4 minutes. You can press any key to wake up
the computer.
Error Message:
E1 (ERROR 1):
Normal state: During workout, when the monitor did not get the count signal from the gear motor more than 4 seconds and check under successive 3
times then the LCD will show E1.
Power on state: The gear motor will return to zero automatically, when the signal of motor cannot be detected for more than 4 seconds then the gear
motor’s driver will be cut off immediately and show the E1 on the LCD display. All the other digital and function mark are blank, and the
output signals are cut off also.
E2 (ERROR 2): When the monitor read the memory data, if the I.D. code is not correct or the memory IC damages then the monitor will show E2 immediately
at power on.
E3 (ERROR 3): After 4 seconds by start mode, the computer detects the faulty motor did not leave the zero point then the LCD bar displays “E3”.
LCD Workout Graphics
PRESET PROGRAM PROFILES:
PROGRAM 1 PROGRAM 2 PROGRAM 3
MANUAL STEPS HILL
PROGRAM 4 PROGRAM 5 PROGRAM 6
ROLLING VALLEY FAT BURN

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PROGRAM 7 PROGRAM 8 PROGRAM 9
RAMP MOUNTAIN INTERVALS
PROGRAM 10 PROGRAM 11 PROGRAM 12
RANDOM PLATEAU FARTLEK
PROGRAM 13
PRECIPICE
USER SETTING PROGRAM
PROGRAM 14
USER 1
PROGRAM 15
USER 2
PROGRAM 16
USER 3
PROGRAM 17
USER 4
HEART RATE PROGRAM PROFILES:
PROGRAM 18
55% H.R.C.

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PROGRAM 19
65% H.R.C.
PROGRAM 20
75% H.R.C.
PROGRAM 21
85% H.R.C.
PROGRAM 22
TARGET H.R.C.
WATT CONTROL PROGRAM
PROGRAM 23
WATT CONTROL
BODY FAT TEST PROGRAMS:
PROGRAM 24
BODY FAT (STOP MODE) BODY FAT (START MODE)
One of the Following Six Profiles Will Display Automatically after Measuring Your BODY FAT:
Workout Time: 40 minutes Workout Time: 40 minutes Workout time: 20 minutes

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Workout Time: 40 minutes Workout Time: 40 minutes Workout time: 20 minutes
Training Pulse Rate
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably
three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by
heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the
end of your work out, repeat these exercises to reduce sore muscle problems. We suggest the
following warm-up and cool-down exercises:
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible. Gently
push your knees towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot against your
right inner thigh. Stretch toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch up the left side
of your neck. Next, rotate your head back for one count, stretching your chin
to the ceiling and letting your mouth open. Rotate your head to the left for one
count, and finally, drop your head to your chest for one count.
Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift
your left shoulder up for one count as you lower your right shoulder.
WARM UP EXERCISE

17
Calf-Achilles Stretch
Lean against a wall with your left leg in front of the right and your arms
forward. Keep your right leg straight and the left foot on the floor; then bend
the left leg and lean forward by moving your hips toward the wall. Hold, then
repeat on the other side for 15 counts.
Toe Touch
Slowly bend forward from your waist, letting your back and
shoulders relax as you stretch toward your toes. Reach
down as far as you can and hold for 15 counts.
Side Stretch
Open your arms to the side and continue lifting them
until they are over your head. Reach your right arm
as far upward toward the ceiling as you can for one
count. Feel the stretch up your right side. Repeat this
action with your left arm.