Ironman Fitness 350r User manual

315-00125
11/07 Rev A
SERIAL TAG IS LOCATED ON THE FRAME
Model Name: 350r
Date of Purchase:
Serial Number:
Owner’s Manual
Ironman 350r Recumbent
CAUTION! Read all precautions
and instructions in this manual
before using this equipment.
Customer Service
1.800.750.IRON
1.800.750.4766
4009 Distribution Drive
Suite 250
Garland, TX 75041
www.ironmanfitness.com

22
Important Safety Information 3
Assembly 5
Console Instructions 11
Monitoring Your Heart Rate 16
Warm-Up Exercises 18
Moving Instructions 21
Parts List 22
Exploded Views 23
Warranty Information 24
Table of Contents

3
WARNING! Before using this unit or starting any exercise program, consult your physician.
This is especially important for persons over the age of 35 and/or persons with pre-existing
health problems. The manufacturer or distributor assumes no responsibility for personal injury
or property damage sustained by or through the use of this product.
WARNING! To reduce the risk of electrical shock, burns, fire, or other possible injuries to the
user, it is important to review this manual and the following precautions before operation.
SAFETY PRECAUTIONS AND TIPS
1. It is the owner's responsibility to ensure that all users of this unit have read the Owner's
Manual and are familiar with warnings and safety precautions.
2. This unit has a user maximum capacity of 300 pounds.
3. The unit should only be used on a level surface and is intended for indoor use only. The
unit should not be placed in a garage, patio, or near water and should never be used while
you are wet. Ironman Fitness recommends a mat be placed under the unit to protect floor
or carpet and for easier cleaning.
4. Follow safety information in regards to plugging in your unit. Do not run the power cord
underneath your unit. Do not operate the unit with a damaged or frayed power cord.
5. Wear comfortable, good-quality walking or running shoes and appropriate clothing. Do not
use the unit with bare feet, sandals, socks or stockings.
6. Always examine your unit before using to ensure all parts are in working order.
7. Allow the unit to fully stop before dismounting.
8. Pets should never be allowed near the unit.
9. Do not leave children unsupervised near or on the unit.
10. Never operate the unit where oxygen is being administered, or where aerosol products are
being used.
11. Never insert any object or body parts into any opening.
12. For safety and to prevent damage to your unit, no more than one person should use the
unit at a time.
13. Always unplug the unit before cleaning and/or servicing. Service to your unit should only be
performed by an authorized service representative, unless authorized and/or instructed by
the manufacturer.
14. Failure to follow these instructions will void the unit warranty.
Important Safety Information

4
Important Safety Information
TRANSPORT WHEELS
SEAT PAD
Thank you for purchasing the Ironman 350r Recumbent Bike! The quality product you have
chosen was designed to meet your needs for cardiovascular exercise. Before you start, please
read the Owner’s Manual and become familiar with the operation of your new unit.
Remember to take time to perform stretching exercises, provided in this manual, to help avoid
injury.
If you are taking medication, consult your physician to see what effect the medication will have
on your exercise heart rate.
If you have heart problems, you are not active, and/or are over the age of 35 years, do not
use the pre-set programs or start an exercise program without first contacting and receiving
approval from your physician.
To avoid the risk of electrical shock, always keep the console dry. Do not spill liquids on the
console. Ironman Fitness recommends a sealed water bottle for beverages consumed while
using the unit.
Please review the following drawing below to familiarize yourself with the listed
parts.

5
Getting Started - The Ironman 350r will require some assembly. Unpack the box in a clear
area. Remove packing material. Do not dispose of packing material until assembly is complete
and unit is working properly. Place the unit on a clean level surface for assembly. Make sure
there is easy access to an electrical outlet. Before assembling, the unit should be placed as
close as possible to its final location. If you are missing any parts, please call Ironman Fitness
at 1-888-340-0482. Tools have been provided to assist with product assembly.
Assembly
Figure 1
Step 1:
Remove the two hex head bolts from the
front stabilizer. Attach the front stabilizer
(2) onto the front of main frame (3) using
hex head screws (1), washers (4) and cap
nuts (5).
Step 2:
Remove the two hex head bolts from the
rear stabilizer. Attach the rear stabilizer
(8) onto the front of the main frame (3)
using carriage bolts (1a) and washers (4).

6
Assembly
Figure 2
Step 1:
Slide the seat carriage slider (30) into the
seat carriage (19). Note: The seat car-
riage slider will be secured in the follow-
ing step.
Step 2:
Attach the seat handlebar (29) to the seat
carriage (19) using hex head screws (24)
and washers (4).
Figure 3
Step 1:
Attach the back pad (26) to the seat
slider (30) using screws (27) and wash-
ers (28). Note: Screws (27) and washers
(28) are located in hardware bag.
Step 2:
Attach the seat pad (25) to the seat car-
riage (19) using screws (27) and wash-
ers (28). Note: Screws (27) and washers
(28) are located in hardware bag.

7
Assembly
Figure 4
Step 1:
Connect pulse wires (71) to pulse wires
(45).
Step 2:
Secure the pulse wires by attaching the
cable clamp (42) to the seat carriage (19)
using screw (14).
Figure 5
Step 1:
Attach the left pedal (35) to the left
crank. The left pedal is marked with
an "L". Turn the threads on the pedal
counter-clockwise to secure it to the
crank.
Step 2:
Attach the right pedal (34) to the right
crank. The right pedal is marked with
an "R". Turn the threads on the pedal
clockwise to secure it to the crank.
Step 3:
Attach the pedal straps (35a and 34a)
to the appropriate pedal. Each strap is
marked with an "L" or an "R". The side
with 2 holes will go on the clip towards
the inside of the unit.

8
Assembly
Figure 6
Step 1:
Slide console tube cover (57) up the console tube (39).
Step 2:
Connect pulse wire (66) and wire harness (65) coming from the main frame to pulse wire (76)
and wire harness (37) from the console tube.
Step 3:
Slide the console tube (39) onto main frame (3) and secure using hex head screws (24) and
washers (4). Slide console cover (57) down and secure using screws (14).
Step 4:
Slide the cover all of the way down the console tube. Secure using screws (14).

9
Assembly
Figure 8
Step 1:
Connect the wires coming from the console to pulse wires (76) and wire harness (37).
Step 2:
Secure the console to the console tube (39) using screws (43).
Note: The screws are already pre-installed into the back of the console.
Figure 7
Step 1:
Attach the front handlebar (41) to the console tube (39) using hex head screws (24) and wash-
ers (4).

10
Assembly
Congratulations!
You have completed assembly of your new 350r bike!

11
Console Instructions
The 350r's console is a single window LCD that displays RPM, SPEED, TIME, DISTANCE,
CALORIES, PULSE, and HEART RATE.
Power Modes
Power On: Make sure the AC adapter is plugged into an outlet. Press any button to turn the
console on. A long beep will sound and the entire LCD display will light up for 2 seconds.
Sleep: This occurs if the unit senses no pedal movement or if the console buttons have not
been pressed for 4 minutes.
Active: After the console enters sleep mode, press any button or begin pedaling to turn the
console back on.
Buttons
Up/Down Dial
During Setup Mode (Dial wheel for selection): It is used to select the workout program.
It is also used to change Time, Calories, Distance, and Program.
During Workout: You can press the Up/Down buttons to increase or decrease the resistance
levels from 1 to 16.

12
Console Instructions
Start/Stop
During Setup Mode: This button is used to begin workout. Press this button once all
settings are confirmed
During Workout: It is used to pause workout mode. All workout data is stored during pause
mode.
Enter (Press the dial)
During Setup Mode: This button is used to select the desired setting you wish to change
and to confirm the values entered (Time, Calories, Distance, Pulse, and Program).
Pulse Recovery
During Workout: This button is used to test the user's fitness level. The user must press
the button, then hold the pulse grips until the console counts down 60 seconds (refer to
console functions for more information).
Body Fat
During Set Up Mode: Press the button to start body fat program. User will be prompted to
input Height, Weight, Gender, and Age. This program is designed to calculate body fat ratio
and to design a specific tension profile. In order to use this program correctly, make sure the
personal data has been input and correct. User must grip handlebars until the program is
completed. After program is completed, three values will be displayed:
Body Fat: Body Fat is the percentage of a person’s body mass that is not made up of
either bones, muscles, organs, or water.
BMR: Stands for Basal Metabolic Rate. Basal Metabolic Rate (metabolism) is the rate at
which your body uses energy (calories) at rest, affecting total energy needs.
BMI: Stands for Body Mass Index. BMI is a measure which takes into account a person’s
weight and height to gauge total body fat in adults.
Note: All of the figures below are not intended to be used as medical guidelines. Please consult
your physician for more accurate and personalized recommendations.
Body Type Female Male
Athlete <17% <10%
Lean 17-22% 10-15%
Avera
g
e22-25% 15-18%
Above Av
g
25-29% 18-20%
Overwei
g
ht 29-35% 20-25%
Obese 35+% 25+%
Body Fat
Body Type Range
Underweight <18.5
Ideal 18.5-25
Overweight 25-30
Obese >30
Body Mass Index
CONSOLE FUNCTIONS
TIME:
If a target time was not selected, time will count up from 00:00 to maximum 99:59. When
working out with a target time, time will count down from target to 00:00. When selecting tar-
get time, turn the dial clockwise to increase value, turn the dial counter-clockwise to decrease
value, the time will change in 1 minute increments and can range from 1:00 min to 99:00
mins.
SPEED:
Displays current training speed from 0.0 to maximum 99.9 KM or MPH.

13
RPM:
Displays current training revolutions per minute.
DISTANCE:
If a target distance was not selected, distance will count up from 0.00 to maximum 99.90.
When working out with a target distance, distance will count down from target to 0.0. When
selecting target time, turn the dial clockwise to increase value, turn the dial counter-clockwise
to decrease value, the distance will change in 0.1 mile increments and can range from 0.00
miles to 99.90 miles.
CALORIES:
If target calories were not selected, calories will count up from 0 to maximum 990. When
working out with target calories, calories will count down from target to 0. When selecting
target calories, turn the dial clockwise to increase value, turn the dial counter-clockwise to
decrease value, the calories will change in 10 calorie increments and can range from 0 calories
to 990 calories.
PULSE:
Displays your current heart rate as soon as both hands are holding the pulse sensor. The mon-
itor will detect your heart rate through hand grip sensors that are located on the upright and
near the seat. Note: It may take several seconds for the electronics to detect and display an
accurate heart rate reading.
WATT:
Displays current training watt figures. A watt is a measurement of the amount of power gener-
ated by the user based on the resistance and speed.
PULSE RECOVERY:
After your workout, keep holding on hand grips and press “PULSE RECOVERY” button. All func-
tion display will stop except “TIME” starts counting down from 01:00 to 00:00. Screen will
display your heart rate recovery status rating between F1-F6. F1 is the best, F6 is the worst.
If no pulse signal is detected by the console, "P" will be displayed in the pulse window. If the
console displays "ERR", please press "PULSE RECOVERY" button again and hold onto the hand
grips once more.
RESET:
To reset console, first press the Start/Stop button. Finally, press and hold the Enter button for
5 seconds.
PROGRAM INSTRUCTIONS
MANUAL PROGRAM:
After turning the console on by pressing any button or pedaling, turn the dial until Manual is
displayed. The manual program allows the user to manually adjust tension settings throughout
his/her workout. The default tension level is 1. You may set desired time, distance, calories,
resistance, and pulse rate for your workout. If desired, user may bypass all of this, and simply
press START/STOP button and enter into quick start.
Console Instructions

14
Console Instructions
Time will flash in the display. Turn the dial clockwise to increase value, turn the dial counter-
clockwise to decrease value to set desired time. Press Enter to confirm selection. Repeat steps
for distance, pulse, and calories. Press Start/Stop to begin exercising at any time. You can
change the tension level at any time during your workout session by turning the selection dial.
PROGRAMS:
The console comes with 12 preset programs (see program profiles on page 12 for programs
available). Turn the selection dial until desired program is displayed. Press the dial to con-
firm selection. Time will flash in the display. Turn the selection dial to set desired time. Press
the dial to confirm selection. Repeat steps for distance, pulse, resistance, and calories. Press
START/STOP to begin exercising at any time. You can change the resistance at any time during
your workout session by turning the selection dial.
USER PROGRAM:
The console allows user to customize up to four separate workout sessions. The program is
divided into 10 segments. Resistance can be set for each segment. The program will be stored
in the console’s memory after set-up.
Turn the selection dial until desired user program is selected (U1-U4 will be displayed). Press
the dial to confirm selection. The first segment will now be flashing in the main window. Turn
the dial clockwise to increase the desired resistance, turn the dial counter-clockwise to decrease
the desired resistance. Press the dial to confirm selection and proceed to the next segment.
Time will flash in the display. Turn the selection dial to set desired time. Press the dial to con-
firm selection. Repeat steps for distance, pulse, resistance, and calories. Press START/STOP to
begin exercising at any time. You can change the resistance at any time during your workout
session by turning the selection dial.
HEART RATE PROGRAM (HRC):
Heart rate control programs are designed to automatically change resistance to keep your
heart rate at a predetermined level based on the selected Heart Rate program. Each heart rate
program is designed with a specific goal in mind. Note: This calculation is based on your age
which must be entered correctly into your user profile.
See MONITORING YOUR HEART RATE section for more information.
Turn the selection dial until desired HRC Program. There are five different programs - heart
rate 55% HRC (Heart Rate Control), 65% HRC, 75% HRC, 85% HRC, and Target HRC (user
specifies the percentage of maximum heart rate desired). Press Enter button to confirm selec-
tion.
If TRG is selected, turn the selection dial until desired target heart rate is selected. Press
Enter button to confirm selection.
Age will flash in the display. Turn the selection dial to set Age. Press Enter to confirm selec-
tion. Repeat steps for time, distance, pulse, resistance, and calories. Press START/STOP to
begin exercising at any time.
Note: For a more accurate reading, hold the hand grips with both hands. This is
especially important in Heart Rate Programs.

15
Console Instructions
ERROR CODES
E1 (Error 1): Is displayed when console no longer receives a signal from the gearbox (motor).
E2 (Error 2): Software malfunction.
E3 (Error 3): Is displayed when the console detects a faulty gearbox (motor).
PROGRAM 1 PROGRAM 2 PROGRAM 3
MANUAL STEPS HILL
PROGRAM 4 PROGRAM 5 PROGRAM 6
ROLLING VALLEY FAT BURN
PROGRAM 7 PROGRAM 8 PROGRAM 9
RAMP MOUNTAIN INTERVALS
PROGRAM 10 PROGRAM 11 PROGRAM 12
RANDOM PLATEAU FARTLEK
PROGRAM 13
PRECIPICE
PROGRAM 14
USER 1
PROGRAM 15
USER 2
PROGRAM 16
USER 3
PROGRAM 17
USER 4
PROGRAM 18
55% H.R.C.
PROGRAM 19
65% H.R.C.
PROGRAM 20
75% H.R.C.
PROGRAM 21
85% H.R.C.
PROGRAM 22
TARGET H.R.C.
PROGRAM 23
WATT CONTROL
PROGRAM 24
BODY FAT (STOP MODE)
PROGRAM PROFILES

16
Monitoring Your Heart Rate
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association (AHA) defines this
target as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from
one person to another, but use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart
rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck, or against your wrist over the main artery. After finding your pulse, count
the number of beats in 10 seconds. Multiply the number of beats by six to determine your
pulse rate per minute. We recommend taking your heart rate at these times; at rest, after
warming up, during your workout and two minutes into your cool down, to accurately track
your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part
of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenu-
ous unless you are in top physical condition. Exercising below 60% of your maximum will result
in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop
exercising, or if it’s higher than normal the morning after exercising, your exertion may have
been too strenuous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety The Heart Rate chart indicates average rate zones for different ages. A variety
of different factors (including medication, emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for you. Your physician or health care profes-
sional can help you determine the exercise intensity that is appropriate for your age and condi-
tion.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHZ)
MHZ x .60 = 60% of your maximum heart rate.
MHZ x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHZ)
190 x .75 = 142 (high end or 75% of MHZ)
30 year-old (THR) Target Heart Rate would be 114-142

17
Monitoring Your Heart Rate
100%
85%
75%
60%
Serious
athletic
training range
Cardiovascular
conditioning
range
Fat burning
range
20 25 30 35 40 45 50 55 60 65
AGE
200
195
190 185 180 175
170
165 160
155
170 166 162 157
153 149
145
140
136
132
150 146 143
139 135 131 128 124 120
116
120
117 114 111 108 105 102 99 96
93
TARGET HEART RATE ZONE

18
Warm Up Exercises
EXERCISE GUIDELINES
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.
Flexibility is a key to fitness. Stretch all major muscle groups at least two to three times per
week after a 5 to 10 minute warmup. Stretch just to the point of a gentle tug. If you have
back, joint, or other health problems, talk to your doctor first.
Prone on Elbows
Lie on your stomach with
your feet together. Rest
on your forearms with your
elbows directly under your
shoulders. Relax lower back
and abdomen into oor. Hold
for 30-60 seconds or until
muscles feel looser.
Supline Lumbar Rotation
Lie on your back with your
knees bent. Keeping your
knees together and your shoul-
ders against the oor, roll your
knees to one side until you feel
a stretch in your back or hip.
Hold for 30-60 seconds or until
muscles feel looser. Repeat on
opposite side.
Knees to Chest
Lie on your back. Bend your
knees, and lift your feet off the
oor. Grasp your knees with
your arms and pull your knees
toward your chest. Hold for 20
seconds. Repeat three to ve
times.
Cat and Camel
Rest on your hands and
knees. Round your back by
contracting your abdominal
muscles and tucking in your
pelvis; hold for ve seconds.
Then allow your back to sag
toward the oor as you lift
your chest and head; hold
for ve seconds. Repeat the
combination 10 times
Cervical Side Bends
Tilt your head gently toward
one shoulder, keeping your
shoulders level and your face
pointed straight ahead. Hold
for ve seconds, then tilt your
head toward the other shoulder
and hold for ve seconds. Re-
peat ve times on each side.
Shoulder Circles
In a smooth, continuous mo-
tion, make a circle with your
shoulders: Raise them up
towards your ears, pull them
together behind you, lower
them to a resting position,
then roll them forward. Repeat
10 times.

19
Warm Up Exercises
Wrist Extensor
Extend your right arm in front
of you with your palm up and
your elbow straight. Point
your ngertips toward the
oor by bending at the wrist.
Using your left hand, pull the
back of your right hand to-
ward you gently. Hold for 20
seconds; repeat three to ve
times with each arm.
Triceps Stretch
Place your right hand behind
your head, palm facing your
head. With your left hand,
grasp your right elbow and
pull downward until you feel
a stretch in the back of your
right arm. Hold for 20 sec-
onds; repeat three to ve
times with each arm.
Piriformis Stretch
Lie on your back. Bend your
right knee and lift it halfway
to your chest. Grasp your
knee with your left hand and
pull it toward your left shoul-
der, keeping both buttocks
against the oor. Hold for 20
seconds; repeat three to ve
times with each leg.
Groin (Adductors) Stretch
Sitting with your back
straight, bring the soles of
your feet together. Let your
knees lower toward the oor.
Hold for 30-60 seconds or
until muscles feel looser.
One-Arm Pectoralis Stretch
Stand against an immobile
structure like a wall or a tree.
While facing the wall, raise
your right hand out to your
side at chest height, palm
against the wall. Turn your
body toward the left, away
from the wall and your ex-
tended arm, until you feel a
stretch. Hold for 20 seconds;
repeat three to ve times with
each arm.
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.
Wrist Flexor
Extend your right arm in front
of you, palm down, elbow
straight. Point your ngertips
toward the oor by bending
at the wrist. Using your left
hand, pull your right palm to-
ward you gently. Hold for 20
seconds; repeat three to ve
times with each arm.

20
Warm Up Exercises
Standing Quadriceps Stretch
Steady yourself with one hand.
With the other, grab outside leg
at ankle, keeping body straight
from knee to hip. Gently pull
foot up and towards the but-
tocks until you feel a stretch
along the front of the thigh.
Thigh should be pulled straight
back and not drift to outside.
Hold 20-30 seconds. For varia-
tion, grab opposite ankle (i.e.,
grab right ankle with left hand).
Do two to three repetitions per
leg.
Achilles Stretch
Face the wall with your left
foot ahead of your right, toes
straight ahead. Bend both
knees, press your hips forward,
and lean into the wall. Keep
both heels down and both
knees in line with your feet.
Hold for 20 seconds; repeat
three to ve times with each
leg.
Calf Stretch
Face a solid structure such as
a wall with your left foot ahead
of your right, toes straight
ahead. Bend your left knee,
press your hips forward, and
lean into the wall. Keep both
heels down, your right leg
straight, and you left knee
over your ankle. Hold for 20
seconds; repeat three to ve
times with each leg.
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.