Flow Fitness Perform X5i User manual

User Manual - Perform X5I 1 |
SETUP.
WWW.FLOWFITNESS.COM
USER MANUAL

User Manual - Perform X5I 2 |
SETUP.
1 7
1 5
TOOLKIT
NO. Description Quanty
1 console 1
2 console cover 1
3 handlebar left 1
9 handlebar cover upper 2
10 handlebar cover lower 2
14 handlebar right 1
19 front stabilizer cover 1
32 water bottle holder 1
39 shell cover left 1
41 handlebar cover left 2
44 handlebar cover right 2
49 main frame 1
93 rear stabilizer cover 2
117 pedal connector right 1
NO. Description Quanty
142 tube cover 2
143 handlebar right 1
146 shell cover right 1
149 roller cover 2
150 tube right 1
174 tube left 1
175 rail cover 1
180 support tube 1
182 rail rear cover inner 1
187 rail rear cover outer 1
190 rear supporter seat 1
203 handlebar left 1
204 pedal connector left 1

User Manual - Perform X5I 3 |
SETUP.
#23
M10*55L 6pcs
#24
M10*10mm, 6pcs
#169
Ø8.1*Ø14.5*2.4mm
4pcs
#171
Ø8.4*Ø15*0.8mm,4pcs
#168
M8*55L,4pcs
#38
ST3.9*50L,3pcs
#11
ST3.9*16L,8pcs
SCREWS AND TOOLS
#200
14mm,17mm,2pcs
#205 13mm,14mm 1pcs
#202
6mm, 1pcs
#8
M 5*12L,6pcs
#170
Ø8*Ø19*2mm
6pcs
#179
M8*40L,2pcs
#181
M8*7mm, 2pcs
#191
43*25*5mm
， 2pcs
#201
13mm,15mm
1pcs
14
17
TOOL SET DETAILS
NO. Description Quanty
8 screw: M5*12L 6
11 screw: ST3.9*16L 8
23 hex bolt: M10*55L 6
24 nylon nut: M10 6
38 screw: ST3.9*50L 3
168 hex bolt: M8*55L 4
169 spring washer: ∅8.1*∅14.5*2.4mm 4
170 at washer: Ф8*Ф19*2T 6
NO. Description Quanty
171 star washer: Ф8.4*Ф15*0.8T 4
179 hex bolt: M8*40L 2
181 nylon nut: M8 2
191 bracket: 43*25*5mm 2
200 wrench: 15mm,17mm 2
201 wrench: 13mm,15mm 1
202 hex wrench: 6mm 1
205 sleeve wrench: 13mm,14mm,
crosshead
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STEP 5
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Copyright © Flow Fitness
All rights reserved. Nothing in this instruction manual may be used or
reproduced in any form or way without the express written permission of
Flow Fitness.
Alle rechten voorbehouden. Niets uit deze gebruiksaanwijzing mag worden
gebruikt of gereproduceerd in welke vorm of op welke wijze dan ook
zondervoorgaande schriftelijke toestemming van Flow Fitness.
Alle Rechte vorbehalten. Nichts in dieser Bedienungsanleitung darf ohne
die ausdrückliche schriftliche Genehmigung von Flow Fitness in irgendeiner
Form verwendet oder vervielfältigt werden.
Tous les droits sont réservés. Aucun élément de ce manuel d’instructions ne
peut être utilisé ou reproduit sous quelque forme ou de quelque manière que
ce soit sans l’autorisation écrite expresse de Flow Fitness.
MANUAL (ENGLISH) 15- 26
HANDLEIDING (NEDERLANDS) 27-38
GEBRAUCHSANWEISUNG (DEUTSCH) 39-50
MODE D’EMPLOI (FRANÇAIS) 51-62
PERFORM X5I.

User Manual - Perform X5I 15 |EN
TABLE OF CONTENTSH.
1. IMPORTANT INFORMATION ........................................... 16
Health ...................................................................................................................... 16
Safety....................................................................................................................... 16
2. INTRODUCTION............................................................... 17
3. FITNESS .......................................................................... 18
What is Fitness........................................................................................................ 18
Training by heart rate.............................................................................................. 18
Determining Your Training Goa .............................................................................. 18
Warming up and cooling down .............................................................................. 19
Training schedule.................................................................................................... 20
4. USE .................................................................................. 21
Use of the computer ............................................................................................... 21
Training with apps................................................................................................... 23
Storeage, moving and usage.................................................................................. 24
5. PRODUCT INFORMATION ............................................... 25
Maintenance............................................................................................................ 25
Troubleshooting...................................................................................................... 25
6. WARRANTY ..................................................................... 26
Warranty .................................................................................................................. 26

User Manual - Perform X5I 16 |EN
1.IMPORTANT INFORMATION.
SAFETY
IMPORTANT:
read this instruction manual rst and follow the instructions carefully before using the product.
-Consult an expert to determine the training level that is most suitable for you.
-If you experience any dizziness, nausea or any other physical discomfort while training, cease the training immediately
and consult a physician.
-Watch your heart beat during the training and immediately stop training when values are inconsistent.
-We advise you to do warming up and cooling down exercises during ve to ten minutes before and after use of the
product. This way your heart rate can increase and decrease gradually and you can prevent painful muscles.
- Only use this product as described in this instruction manual.
- Before using this product check that the product functions as it should. In case of malfunction or a defect stop training
immediately and contact your dealer.
- Do not use the product when there is a malfunction.
- The product has to be positioned on a at surface.
- The product can only be used by one person at the same time.
- The product can be used by persons weighing up to 150 kg.
- Always make sure that there is at least one meter of free space in all directions around the product when you are training.
- Don’t stick any objects in any opening of the product.
- Keep children and pets away from the product.
- Handicapped persons should get consent from a medical expert and follow their directions for training with the product
.
- Do not place hands or feet under the product.
- Never hold your breath during a training session. Your breathing should be at a normal interval depending on the intensity
of the training.
- Start your training schedule slowly and build it up gradually.
- Always wear appropriate clothing during training. Don’t wear anything that’s too loose and can get caught between
moving parts of the equipment.
- When moving the equipment, always use the appropriate lifting techniques to prevent back injury.
- Check screws and bolts regularly and fasten them if they are loose.
- The owner of the product is responsible for all users to be aware of the warnings and instructions as mentioned in this
instruction manual.
- This product is intended for use in a clean and dry environment. Storage in cold and / or moist areas could lead to
problems with the product.
WARNING
Have your physical condition checked by a licensed physician before you start training. This is particularly important for
persons over 35 years old or persons who have any problems with their health. Read all instructions before using the
equipment. Flow Fitness is not responsible for any personal injury or damage to property caused by the use of this
equipment.
HEALTH

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2.INTRODUCTION.
This manual contains all the information necessary for using and operating this cross-trainer. Additionally, the manual
includes tips and advice on how to train effectively.
We recommend that you carefully read this manual before using the Perform X5i cross-trainer to ensure that the product is
used optimally and safely.
Flow Fitness wishes you great success and enjoyment in your training.

User Manual - Perform X5I 18 |EN
3.FITNESS.
What is tness? Generally it can be described as a tness exercise that causes your heart to pump more oxygen to your
muscles via the blood from your lungs. The harder the workout, the more fuel (oxygen) the muscles require to achieve this
rate of oxygen. The heart has to pump harder to get the oxygenated blood into the muscles. If you have good stamina, your
heart pumps more blood with each heartbeat. The heart will not have to beat that often to transport the necessary oxygen
into your muscles. Your resting heart rate and heart rate during exercise will reduce.
While training it is important to monitor your heart rate. The heart rate is essential for the result of your training. Your
best training heart rate depends rstly on your age. Your maximum heart beat can be determined by this. Secondly, the
most effective heart rate depends on your training goals. If your training goal is to lose weight, then the most effective
training is at 60% of your maximum heart rate. If your training goal is to improve your stamina, then you should train at
85% of your maximum heart rate. The body stores energy in two forms: carbohydrates and fat. When we exercise we use a
combination of these two energy supplies. If the training intensity is at a high level the body will mostly choose the energy
that burns fast: carbohydrates. Since there is a limited supply of these carbohydrates you can’t continue this for a long
period of time. When training at a low intensity the body will mostly
choose to use a long lasting source of energy: fat. Since this is stored in large quantities in the body, you can continue this
kind of training for a longer time.
Below you will nd a schedule allowing you to calculate the best heart rate for your training. In this schedule each age
category has a range that your heart rate should be in during your training. The middle column has the values you should
try to maintain if you want to lose weight. If you want to improve your stamina you should try to maintain the rates in the
right column. For each individual the best way to start training is different. If you have not exercised in some time or are
overweight, you should start your training schedule slowly and gradually increase the level of activity.
TRAINING BY HEART RATE
WHAT IS FITNESS
DETERMINING YOUR TRAININGS GOAL
In the last chapter of this instruction manual you will nd several different training schedules (chapter 5. general
information). You can use these schedules to reach your training goals. The schedules are divided in two phases. The rst
phase can be used for beginners or persons who start training after a long period of inactivity. During this phase the level
of intensity is built up gradually. After six weeks the second phase begins. You can then choose a training schedule to lose
weight or improve your stamina.
Age Losing Weight (beats per minute)
60%
Improving stamina
(beats per minute)
85%
20 -24 120 - 118 170 -167
25 - 29 117 - 115 166 - 163
30 - 34 114 - 112 162 - 158
35 - 39 111 - 109 157 - 154
40 - 44 108 - 106 153 - 150
45 - 49 105 - 103 149 - 145
50 - 54 102 - 100 144 - 141
55 - 59 99 - 97 140 - 137
60 and older 96 - 94 136 - 133

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A good training schedule starts with a good warming up and ends with a cooling down of the muscles. This will
prevent painful muscles and injury. Below you will nd some suitable exercises.
Head Roll
Tilt your head to the right. Hold this for one second, so that you feel a little pull
in the muscles on the left side of your neck. Do the same for the other side,
front and back. Repeat two or three times.
Toe Touch
Slowly bend forward with your back and arms relaxed. Bend as far as you can
and hold the position for ten seconds. Repeat this two or three times.
Side Stretch
Extend both your arms up in the air and reach as high as you can with your
right arm. Lean a bit to the left so that the muscles in the right side of your
torso are stretched. Hold this position for one second. Relax and make the
same motion on the other side of your body. Repeat this three or four times.
Knee bend
Set your feet shoulder-width apart and your stretched your hands out. Lower
yourself no more than 10cm by bending your knees. Come back up again and
repeat several times.
Lower back stretch
Begin on all fours. Stretch your arms out in front of you, allowing your face to
lower to a position near the oor. Gently sit back. Rest your glutes just above
your heels. Ease back and feel the gentle stretch in your lower back.
Hamstring Stretch
Sit down on the oor with your right leg extended in front of you and place the
sole of your left foot on the inside of your right upper leg. Bend forward in the
direction of your right foot and hold this position for ten seconds. Relax and
then do the same with your other leg. Repeat two or three times.
WARMING UP & COOLING DOWN
3.FITNESS.

User Manual - Perform X5I 20 |EN
Schedule week 1 and 2
Train at 60% of your maximum heart rate.
Max. 3 times a week.
Warming up 5 - 10 minutes.
Train 4 minutes.
Rest 1 minute.
Train 2 minutes.
Calmly train 1 minute.
Cooling down 5 minutes.
Schedule week 3 and 4
Train at 60% of your maximum heart rate.
Max. 4 times a week.
Warming up 5 - 10 minutes.
Train 5 minutes.
Rest 1 minute.
Train 3 minutes.
Calmly train 1 minute.
Cooling down 5 minutes.
Schedule week 5 and 6
Train at 60% of your maximum heart rate.
Max. 5 times a week.
Warming up 5 - 10 minutes.
Train 6 minutes.
Rest 1 minute.
Train 4 minutes.
Calmly train 3 minutes.
Cooling down 5 minutes.
After completing the introduction training schedule for six weeks, you can choose the follow-up training schedule that is
best suited to your needs. You can choose a schedule that will maximize your weight loss, or one that will improve your
stamina. Both training schedules are on the next pages.
TRAINING SCHEDULE
Schedule week 7 and 8
Train at 90% of your maximum heart rate.
Max. 6 times a week.
Warming up 5 - 10 minutes.
Train 7 minutes.
Rest 1 minute.
Train 5 minutes.
Calmly train 1 minute.
Cooling down 5 minutes.
Schedule week 9 and beyond
Train at 90% of your maximum heart rate.
Max. 6 times a week.
Warming up 5 - 10 minutes.
Train 10 minutes.
Rest 1 minute.
Train 10 minutes.
Repeat training 2 or 3 times.
Calmly train 1 minute.
Cooling down 5 minutes.
Schedule week 7 and 8
Train at 60% of your maximum heart rate.
Max. 6 times a week.
Warming up 5 - 10 minutes.
Train 7 minutes.
Rest 1 minute.
Train 5 minutes.
Calmly train 1 minute.
Cooling down 5 minuten.
Schedule week 9 and beyond
Train at 60% of your maximum heart rate.
Max. 6 times a week.
Warming up 5 - 10 minutes.
Train 10 minutes.
Rest 1 minute.
Train 10 minutes.
Repeat training 2 or 3 times.
Calmly train 1 minute.
Cooling down 5 minutes.
Training schedule to lose weight
(follow-up to introduction training schedule)
Training schedule to improve stamina
follow-up to introduction training schedule)
3.FITNESS.