Freespirit C249 30172 0 User manual

2 IN 1 CYCLE TRAINER
Retain for
Future reference
CAUTION:
You must read and understand this owner’s manual before operating unit.
OWNER`S
MANUAL
Model No.
C249 30172 0
16216792
Free Spirit
2 in 1
Cycle Trainer
Assembly
Operation
Exercise
Parts
Warranty

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Manufacture’s One-Year Limited Warranty
Your FREE SPIRIT Magnetic 2 In 1 Cycle Trainer is warranted for one year from the date of
purchase against defects in material when used for the purpose intended, under normal conditions
and provided it receives proper care. Any part found defective or missing will be sent at no cost
when returned in accordance with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise units which are (1) used for commercial or other income
producing purposes, or (2) subject to misuse, neglect, accident or unauthorized repair and
alterations.
This warranty provided herein is lieu of all other express warranties, any implied warranties,
including any implied warranties of merchantability of fitness for particular purpose, are limited in
duration to the first 12 months from date of purchase. All other obligations or liabilities, including
liability for consequential damages are hereby excluded.
REPAIR PARTS AND SERVICE
All of the parts for the 2 in 1 cycle trainer shown in figure can be ordered from Maurice Pincoffs
Canada Inc. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8. When ordering
parts, the parts will be sent and billed at the current prices. Prices may be subject to change
without notice. Check or money order must accompany all orders. Standard hardware items are
available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call our
Toll Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax [phone] or
email [e-mail]. Office hours are from 8:30 AM to 5:00 PM Monday to Friday
Eastern Standard Time.
Always include the following information when ordering parts
Model number
Name of each part
Part number of each part
TABLE OF CONTENTS
WARRANTY 1 MONITOR INSTRUCTIONS 14-15
SAFETY PRECAUTIONS 2 TROUBLE SHOOTING 16
PRE-ASSEMBLY CHECK LIST 3 TRAINING GUIDELINES 17-19
HARDWARE PACKING LIST 4 STRETCHING 20-21
ASSEMBLY INSTRUCTION 5-8 ORDERING REPLACEMENT PARTS 22
DIAGRAM & PARTS LIST 9-13 SERVICE AND PARTS 23

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SAFETY PRECAUTIONS
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 centre.
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:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and follow it
carefully before using your cycle trainer.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while
using this equipment, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully
tightened before each use.
4. The cycle trainer must be regularly checked for signs of wear and damage. Any part found
defective, the part must be replaced with new spare part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, do not place the unit on a
loose rug or uneven surface. It is recommended to use an equipment mat to prevent the unit
from moving while it is being used, which could possibly scratch or damage the surface of
your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment
while in use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward.
This allows your heart rate to gradually increase and decrease and will help prevent you
from straining muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate in
conjunction with the level of exercise being performed
11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting
clothing that could become entangled with the moving parts of your cycle trainer.
12. Care must be taken when lifting or moving the equipment, so as not to injure your back.
Always use proper lifting techniques
13. User weight should not exceed 265 lbs.
WARNING: Before beginning any exercise program consult your physician. This is
especially important for individuals over the age of 35 or persons with pre-existing health
problems. Read all instructions before using any fitness equipment. We assume no
responsibility form personal injury or property damage sustained by or through the use of
this product.

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PRE-ASSEMBLY CHECK LIST
PART NO. DESCRIPTION Q’TY
1 Main Frame 1
19 Monitor 1
16/64 Upper handlebars L/R 2
13 Upright 1
22 Seat 1
20 Seat post 1
14/15 Lower handlebars L/R 2
18 Stationary handlebar 1
2/4 Front & Rear Stabilizer 2
11/12 Pedal tube L/R 2
9/10 Pedal L/R 2
Inner box 1
Manual 1

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HARDWARE PACKING LIST
Above described parts are all the parts you need to assemble this machine. Before you
start to assemble, please check the hardware packing to make sure they are included.
NO Description Q’ty Drawings
6 Curve washer Ф25*Ф10 4
7 Domed nut M10 4 6 7
8 Carriage bolt M10*75 4
26 Carriage bolt M8*40 1 8 26
27 Square plate 1
28 Spacer 1 27 28
29 Lock knob M8 1
30 Allen screw M8*16 6 29 30
31 Curve washer Ф22*Ф8 6
32 PVC cap 6 31 32
33 Hex head bolt M10*20 2
34 Spring washer Φ10 2
33 34
35 Flat washer Φ32*Φ10 2
36 D type washer 2 35 36
37 Carriage bolt Ф8*20 4
38 Allen bolt M6*12 4 37 38
39 Hex head bolt M10*80 2
40 Sleeve 2 39 40
41 Flat washer Φ10*Φ22 2
42 Nylon locknut M10 2 41 42
44 Carriage bolt M10*45 4
45 Hinge bolt L/R 1/1 44 45
46 Wave washer Ф21*Ф16 2
47 Flat washer Ф27*Ф13 2
46 47
48 Nylon locknut 1/2 L/R 1/1
65 Flat washer Φ10*Φ25 4
48 65
87 Nylon locknut M10 4
88 Allen Key L6 1 87 88
89 Allen Key L4 1
90 Allen Key L8 1 89 90
91 Allen Wrench S13,17 2
91

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ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please read
this manual carefully. For the sake of familiarizing yourself with the parts identified in the
instruction, first study the overview drawing.
Set all parts in a clear area on the floor and remove the packing material. Refer to the parts list for
help to identify the parts.
It will take two people to assemble your unit.
STEP 1
Attach the front stabilizer (2) to the front of the main frame (1). Secure using two carriage bolts (8),
two curve washers (6), and two domed nuts (7).
Attach the rear stabilizer (4) to the rear of the main frame (1). Secure using two carriage bolts (8),
two curve washers (6) and two domed nuts (7).
STEP 2
Connect the extension sensor wire (60) from the upright (13) to the sensor wire (58).
Turn the Tension knob to level 8. Connect the tension control cable (17) from the upright (13) to
the lower tension cable bracket (59). (See insert)
Insert the upright (13) into the main frame (1). Secure using four allen bolts (30) and four curved
washers (31).

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STEP 3
Attach the bottom left handlebar (14) to the left side axle of the upright (13). Secure using one D
type washer (36), one flat washer (35), one spring washer (34) and one hex head bolt (33). Attach
the cap (32) onto the hex head bolt (33).
Slide the sleeve (40) through the left pedal tube and the bottom left handlebar. Attach the left
pedal tube (11) to the lower left handlebar (14). Secure using one hex head bolt (39), one flat
washer (41), one nylon locknut (42). Attach two caps (32) onto the hex head bolt (39) and locknut
(42).
Attach the left pedal tube (11) to the left crank arm (49). Secure using one hinge bolt (45L), one
wave washer (46), one flat washer (47) and one nylon locknut (48L).
Repeat for the lower right handlebar (15).
Note: The left hinge bolt needs to be threaded in counter-clockwise direction and the right hinge
bolt needs to be threaded in a clockwise direction.

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STEP 4
Attach the left pedal (9) to the left pedal tube (11). Secure using two carriage bolts (44), two flat
washers (65) and two nylon locknuts (87). Repeat for the Right pedal (10).
Attach the stationary handlebar (18) to the back of the upright (13). Secure using two allen bolts
(30) and two curve washers (31).
Connect the extension sensor wire (60) to the back of the monitor (19).
Remove the grommet (61) from the upright. Slide the handpulse wires (63) through the grommet
(61). Slide the wires through the hole in the upright and up towards the monitor bracket. Push the
grommet into the upright. Connect the hand pulse wires (63) to back of the monitor (19).
Slide the monitor (19) on to the bracket of the upright (13). Secure the monitor (19) using two
screws (62) which are pre-assembled on the back of monitor.
Note: Make sure all the wires are put into the groove at the back of the monitor before you slide the
monitor on to the upright to avoid pinching the wires.

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STEP 5
Attach the top left handlebar (16) to the lower left handlebar (14). Secure using two carriage bolts
(37) and two allen bolts (38). Repeat for the top right handlebar (64).
Attach the seat (22) to the seat post (20). Secure using one carriage bolt (26), one square plate
(27), one spacer (28) and lock knob (29) into your desired position.
Insert the seat post (20) into the main frame (1). Secure in your desired position using the quick
release knob (57).
ENSURE THAT ALL NUTS AND BOLTS ARE FIRMLY TIGHTENED
YOUR UNIT IS NOW FULLY ASSEMBLED

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PART LIST
No. Part No. Description Qty
1 1679201 Main frame 1
2 1679202 Front stabilizer 1
3 1679203
Transportation wheel 2
4 1679204 Rear stabilizer 1
5 1679205
Leveling end cap 2
6 1679206 Curve washer Ф25*Ф10 4
7 1679207 Domed nut M10 4
8 1679208 Carriage bolt M10*75 4
9 1679209 Left pedal 1
10 1679210 Right pedal 1
11 1679211 Pedal tube left 1
12 1679212 Pedal tube right 1
13 1679213 Upright 1
14 1679214 Bottom handlebar left 1
15 1679215 Bottom handlebar right 1
16 1679216 Top handlebar left 1
17 1679217 Tension control w/cable 1
18 1679218 Stationary handlebar 1
19 1679219 Monitor 1
20 1679220 Seat post 1
21 1679221 Sliding tube 1
22 1679222 Seat 1
23 1679223 Flat washer Φ17*Φ8 4
24 1679224 Spring washer Φ8 3
25 1679225 Nylon locknut M8 6
26 1679226 Carriage bolt M8*45 1
27 1679227 Square plate 1
28 1679228 Spacer 1
29 1679229 Lock knob M8 1
30 1679230 Allen screw M8*16 6
31 1679231 Curve washer Ф22*Ф8 6
32 1679232 PVC cap 6
33 1679233 Hex head bolt M10*20 2
34 1679234 Spring washer Φ10 2

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PART LIST
No. Part No. Description Qty
35 1679235 Flat washer Φ32*Φ10 2
36 1679236 D type washer 2
37 1679237 Carriage bolt M6 4
38 1679238 Allen bolt M6*12 4
39 1679239 Hex head bolt M10*80 2
40 1679240 Sleeve 2
41 1679241 Flat washer Φ10*Φ22 2
42 1679242 Nylon locknut M10 2
43 1679243 Plastic spacer 2
44 1679244 Carriage bolt M10*50 4
45L 1679245L Hinge bolt left 1
45R 1679245R Hinge bolt right 1
46 1679246 Wave washer Ф21*Ф16.5 2
47 1679247 Flat washer Ф27*Ф12.8 2
48L 1679248L Nylon locknut 1/2 left 1
48R 1679248R Nylon locknut 1/2 right 1
49 1679249 Crank w/pulley 1
50 1679250 Hand pulse sensor 2
51 1679251 Flat washer Ф12*Ф4.2 2
52 1679252 Screw ST4*15 2
53 1679253 Foam grip for stationary handlebar 2
54 1679254 End cap for stationary handlebar 2
55 1679255 Foam grip 2
56 1679256 End cap 2
57 1679257 Quick release knob 1
58 1679258 Sensor wire 1
59 1679259 Extension tension cable 1
60 1679260 Extension sensor wire 1
61 1679261 Grommet 2
62 1679262 Screw M5*10 2
63 1679263 Hand pulse wire 2
64 1679264 Top handlebar right 1
65 1679265 Flat washer Φ10*Φ25 4
66 1679266 Plastic spacer 6
67 1679267 Belt 1
68 1679268 Hex head bolt M8*105 1
69 1679269 Magnet assembly 1

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PART LIST
No. Part No. Description Qty
70 1679270 Bearing assembly 1
71 1679271 Hex head nut M6 2
72 1679272 Hex head bolt M6*25 1
73 1679273 Flywheel adjustor 2
74 1679274 France nut 2
75 1679275 Flywheel 1
76 1679276 Seat post bushing 1
77 1679277 Sensor bracket 1
78 1679278 Screw ST5*15 7
79L 1679279L Chain cover left 1
79R 1679279R Chain cover right 1
80L 1679280L Crank cover left 1
80R 1679280R Crank cover right 1
81 1679281 Spring 1
82 1679282 Screw ST5*15 4
85 1679285 Allen bolt M8*16 2
86 1679286 U plate 2
87 1679287 Nylon Locknut M10 4

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DIAGRAM

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MONITOR INSTRUCTION
FUNCTION BUTTONS
MODE: Press to select functions between: time, speed, distance, odometer, calories, pulse.
SET: Press to preset the target value of time, distance and calorie.
RESET: Press to reset your preset value to zero.
Press and hold for 2 seconds to reset all readings other than the Odometer. Odometer will
record the machines overall usage and cannot be reset.
(All the values will reset to ZERO automatically when changing the batteries.)
Function:
Scan: Displays each function in sequence every 4 seconds. The display loop is
Time – Speed – Distance – Odometer – Calories – Pulse.
Time: Displays your elapsed workout time up to 99:59
Counts down from your preset target time to 00:00 during your workout
Speed: Displays the current speed up to 99.9 mph.
Distance: Displays the cumulative distance traveled during your workout up to 99.9 miles.
Counts down from your preset target time to 0.0 during your workout
Odometer Displays the total distance accumulated up to 99.59 kilometers and cannot be reset.
Calorie: Displays the cumulative calories burned at any given time during your workout up to
999 cal. Counts down from your preset target calorie to 0 cal.
Note: This is a rough guide used for comparison of different exercise sessions,
which cannot be used for medical purposes.
Gripped pulse: The monitor will display the user’s current heart rate in beats per minute during the
workout. Both hands must hold the gripped pulse for a heart rate reading during
your workout. This is a guide and cannot be used as a medical device.

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Monitor Function:
How to preset time, distance, calories and pulse
1. Press the mode button until desired function is displayed.
2. Press the set until your desired number is displayed.
3. Press the mode button to accept value
The monitor will count down from your preset value once you start exercising.
The monitor will beep to indicate the completion of your preset value. Press any button to stop the
beep and the monitor will now start to count up.
If more than one value is preset, the first to reach the value will sound the alarm. Once you have
stopped the alarm the next preset value will sound the alarm until you have reached all preset
values.
Remarks
1. Monitor requires two “AA” batteries
2. The monitor will turn on automatically by pressing any key or when you start pedaling.
3. The monitor will turn off automatically if no signal is detected for four minutes.
4. If monitor is illegible or partial segments appear, remove batteries and wait 15 seconds
to re-install.
5. Removing the batteries will reset all values to zero.

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TROUBLE SHOOTING
Problem Cause Correction
Monitor does not display Batteries weak or dead Replace batteries
Sending unit not connected
Securely plug sending unit into
extension wire and the back of the
monitor
Sending unit not working
properly Replace sending unit
No speed or distance
displays on the monitor
Monitor not working properly Replace monitor
Tension control cable not
connected
Securely plug tension control cable
into the extension tension control
cable
No tension
Magnetic wheel not working
properly Replace magnetic wheel
Pulse wire not connected not
connected
Securely plug wires into the back of
the monitor
Hand pulse defective Replace hand pulse grip or ear clip
Heart rate not displaying
Monitor not working properly Replace monitor
Crank bearing defective Replace crank bearings
Idler pulley defective Replace idler pulley
Grinding
Mag wheel defective Replace magnetic wheel
Squealing V-belt slipping Adjust v-belt
Always ensure batteries are fresh and in correctly.

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TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among its
benefits are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define
each and clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to
power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is
the capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of
muscles and tendons to maintain or increase suppleness, and provides increased resistance to
muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the
efficient functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your
maximum oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver
oxygen to the working muscles. Regular vigorous exercise produces a training effect that can
increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 indicates an
increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles to
take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to
meet the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore
provide continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The
intensity, duration and frequency of exercise should be above the training threshold and should be
gradually increased as the body adapts to the increasing demands. As your fitness level improves,
so the training threshold should be raised.
Working through your program and gradually increasing the overload factor is important.

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Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is
specific both to the muscle groups being used and to the energy source involved.
There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness.
That is why it is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have
gained. Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to
come. It should be gentle and preferably use the muscles to be involved later.
Stretching should be included in both your warm up and cool down, and should be performed
after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a
large supply of blood remains in the working muscles. If it is not returned promptly o the central
circulation, pooling of blood may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also increases. This is often used as a
measure of the required intensity of exercise. You need to exercise hard enough to condition your
circulatory system, and increase your pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are starting
off, you can get a good training effect with a heart rate of 110-120 beats per minute(BPM). If you
are fitter, you will need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of
your maximum. If you find this is too easy, you may want to increase it, but it is better to lean on
the conservative side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, so your
heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back as
fitness improves.
The following table is a guide to those who are “starting fitness”.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 23 22 22 21 20 19 19 18 18
Beats per Minute 138 132 132 126 120 114 114 108 108
Pulse Count
The pulse count(on your wrist or carotid artery in the neck, taken with two index fingers)is done for
ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10
seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM rate at the
time you are exercising. Since heart rate slows as you recover, a longer count isn’t as accurate.
The target is not a magic number, but a general guide. If you’re above average fitness, you may
work quite comfortably a little above that suggested for your age group.
The following table is a guide to those who are keeping fit. Here we are working at about 80% of
maximum.
Age 25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second Count 26 26 25 24 23 22 22 21 20
Beats per Minute 156 156 150 144 138 132 132 126 120

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Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you
overdo it. Let it happen naturally as you work through your program. Remember, the target is a
guide, not a rule, a little above or below is just fine.
Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being
under pressure or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a
slave to it.
Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for
maximum fitness. The principle behind circuit training is to give a person all the essentials at one
time by going through your exercise program moving as fast as possible between each exercise.
This increases the heart rate and sustains it, which improves the fitness level. Do not introduce this
circuit training effect until you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is OVERLOAD.
Here, the muscle works against greater loads than usual. This can be done by increasing the load
you are working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological
benefits. In your overall program, you should vary the workload, frequency and intensity. The body
responds better to variety and so do you. In addition, when you feel yourself getting “stale’, bring in
periods of lighter exercise to allow the body to recuperate and restore its reserves. You will enjoy
your program more and feel better for it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise
program. This, of course, does depend on your overall fitness level. A confirmation that you are on
the correct program is a very slight soreness in most major muscle groups. This is quite normal
and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have
increased your program too rapidly.
If you experience PAIN during or after exercise, your body is telling your something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be
light enough to allow the body to cool. Excessive clothing that causes you to perspire more than
you normally would while exercising, gives you no advantage. The extra weight you lose is body
fluid and will be replaced with the next glass of water you drink. It is advisable to wear a pair of gym
or running shoes or “sneakers”.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember,
breathing involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break off
halfway through and then restart at the same place later on without going through the warm-up
stage again.
The rest period required between strength training exercises may vary from person to person. This
will depend mostly on your level of fitness and the program you have chosen. Rest between
exercises by all means, but do not allow this to exceed two minutes. Most people manage with half
minute to one minute rest periods