Ironman Fitness XI Operator's manual

Instructions for assembly and use
E-3369SP
IRONMAN XI RACING BIKE

Fig 1
Fig 2 Fig 3

Fig 4 Fig 5
Fig 6 Fig 7
Fig 8 Fig 9

Fig 10

English
IMPORTANT SAFETY ADVICE
PRECAUTIONS
This bicycle has been designed and
constructed to provide maximum
safety. Nevertheless, certain
precautions should be taken when
using exercise equipment.
Read the whole manual before
assembling and using the bicycle. It
provides you with important
information about assembly, safety
and use of the machine. The following
safety precautions should also be
observed:
1 Keep children away from this
equipment at all times. DO NOT leave
them unsupervised in the room where
this bicycle is kept.
2 Your unit can only be used by one
person at a time.
3 If you experience dizziness, nausea,
chest pains or any other symptom
while using this appliance STOP the
exercise. SEEK MEDICAL
ATTENTION IMMEDIATELY.
4 Use the appliance on a level, solid
surface. DO NOT use the bicycle
outdoors or close to water.
5 Keep your hands well away from any
of the moving parts.
6 Wear clothing suitable for doing
exercise. Do not use baggy clothing
that might get caught up in the bicycle.
Always wear running shoes or trainers
when using the machine. Make sure all
laces/cords are tied correctly.
7 This appliance must only be used for
the purposes described in this manual.
DO NOT use accessories that are not
recommended by the manufacturer.
8 Do not place sharp objects near the
machine.
9 Disabled people should not use the
machine without the assistance of a
qualified person or a doctor.
10 Do warm up stretching exercises
before using the equipment.
11 Do not use the bicycle if it is not
working correctly.
Caution: Consult your doctor before
beginning to use the bicycle. This
advice is especially important for those
over 35 or suffering from health
problems.
Keep these instructions safe for
future use.
GENERAL INSTRUCTIONS
1 This unit has been designed for
home use. The weight of the user must
not exceed 100 kg.
2 Parents and/or those responsible for
children should always take their
curious nature into account and how
this can often lead to hazardous
situations and behaviour resulting in
accidents.
Under no circumstances should this
appliance be used as a toy.
3 The owner is responsible for
ensuring that anyone who uses the
machine is duly informed about the
necessary precautions.

1.- ASSEMBLY INSTRUCTIONS
The assistance of a second person
is recommended when assembling
this unit.
Take the unit out of its box and make
sure that all of the pieces are there
(Fig. 1): (A) Main body; (B) Handlebar;
(E) Monitor; (F) Saddle; (I) Rear
stabiliser bar with adjustable feet; (J)
Front stabiliser bar with wheels; (L)
Left pedal; (R ) Right pedal; (10) Slot
head bolt M 8; (9) Flat washer M 8;
(8) Cap nut M 8 ; (s) Double ended
spanner; (m) Bottle holder.
2.- FITTING THE HANDLEBAR
Insert the handlebar stem (B) into the
hole on the main body (A), Fig 2.
Position it correctly and then tighten
knob (Y) by turning it clockwise.
3.- FITTING THE STABILISER
BARS
1. Position the machine’s rear stand on
the rear stabiliser bar (I), as shown in
Fig 3, insert the bolts (10), fit the flat
washers (9) and cap nuts (8) and then
tighten securely.
2, Position the front stabiliser bar with
wheels (J), paying attention to the red
dots and with the wheels facing
forwards, as shown in Fig 3, insert the
bolts (10), fit the flat washers (9) and
cap nuts (8) and tighten securely.
4.- FITTING THE PEDALS
The assembly instructions for the
pedals must be followed to the letter,
fitting these incorrectly could damage
the screw thread on either the pedal or
the crank.
Right and left refer to the position that
the user adopts when sitting on the
saddle to do the exercises.
The right-hand pedal, marked with the
letter (R), screws onto the right-hand
crank, also marked with an (R), in a
clockwise direction. Tighten securely,
Fig. 4.
The left-hand pedal, marked with the
letter (L), screws onto the left-hand
crank, also marked with an (L), in an
anti clockwise direction. Tighten
securely, figure 4.
5.- ATTACHING THE SADDLE
Fit the saddle bracket (F), Fig 5, onto
the horizontal saddle tube (G), as
shown in Fig 5, fit the saddle into
position and tighten the nuts on the
bracket securely.
6.- ATTACHING THE COMPUTER
Fit the computer (52), Fig 7, into the
bracket (55) and insert the jack on the
middle cable (53) into the back of the
computer(See the instruction book for
the computer).
ADJUSTING THE SADDLE
HEIGHT
Loosen the saddle post adjustment
knob (T) slightly by turning it
anticlockwise, Fig 8, move the saddle
to a position comfortable for doing
exercise and then tighten the
adjustment knob (T) securely by
turning it clockwise.

HORIZONTAL ADJUSTMENT OF
THE SADDLE
Loosen the knob (S) slightly by turning
it anticlockwise, Fig 8, move the
saddle to a position comfortable for
doing exercise and then tighten the
knob (S) securely by turning it
clockwise.
ADJUSTING THE HANDLEBAR
VERTICALLY
Position the handlebar (B) at a comfor-
table distance for doing exercise but
without going beyond the “MIN
INSERT” mark, now tighten knob (Y)
securely, Fig 8.
EXERTION SETTINGS
To provide an even level of exertion
during exercise, this appliance is
equipped with a tensioning control (O),
located on the stem of the main body
(B), Fig 6. This provides various
exertion settings when turned
anticlockwise.
To increase pedal resistance turn the
tensioning control (O) anticlockwise (+)
until the exertion level best suits your
exercise requirements.
To reduce pedal resistance turn the
tensioning control (O) clockwise (-).
During exercise the flywheel will get hot
due to the braking effect, so when you
have finished exercising it is advisable
to set the tensioning control (O) to
minimum in order to help stop the
brake shoe from hardening.
Important:
This unit is equipped with an
emergency braking system (P) which
produces a much sharper braking
effect.
LEVELLING.
Once the unit has been placed into its
final position, make sure that it sits flat
on the floor and that it is level. This can
be achieved by screwing the adjustable
feet (15) up or down, as shown in Fig 8.
MOVEMENT & STORAGE
The unit is equipped with wheels (13)
Fig (9), to make it easier to move. The
wheels located at the front of your unit
make it easier to move it into a chosen
position, by lifting the rear of the unit up
slightly and pushing it, as shown in
Figure 9. Store your unit in a dry place,
preferably not subject to changes in
temperature.
BRAKE ADJUSTMENTS.-
Brake shoe adjustments.-
1.- To adjust the brake shoes, turn the
tensioning control (23) to minimum
position “0”, see Fig. 10.
2.- Loosen the holding screws for the
two shoes (41) and bring them closer
to the flywheel (72), then retighten the
screws (41).
3.- Spin the flywheel (72) to make sure
that the brake shoes are not grabbing.

NO. DESC. QTY NO. DESC. QTY
1 SADDLE 1 33 CAP NUT 2
2 HORIZONTAL SADDLE TUBE 1 34 NUT
4 OVAL SLEEVE 2 35 BRAKE PAD 2
5 MAIN FRAME 1 36 FASTEN SCREW 2
6 EXTERNAL CHAINCOVER 1 37 BRAKE BRACKET L 1
8 CAP NUT M8 4 38 BRAKE BRACKET R 1
9 FLAT WASHER M8 4 40 FLYWHEEL STICK 2
10 BOLT M8*55mm 4 41 BRAKE ADJUSTABLE 1
11L PEDAL(L) 1 42 BRAKE LABEL 1
11R PEDAL(R) 1 43 SLEEVE 1
12 REAL STABILISER 1 52 COMPUTER 1
13L FRONT END CAP (L) 1 53 COMPUTER CABLE 1
13R FRONT END CAP (R) 1 54 MAGNETIC 1
14 REAL END CAP 2 55 COMPUTER BARCKET 1
15
REAL END CAP ADJUSTABLE
2 60 PEN HEAD SCREW 3
16 FRONT STABILISER 1 62 CRANK BOLT COVER 2
17 SADDLE SUPPORT 1 63 CRANK AXIS 1
18 END CAP 1 64 BEARING 2
19 ADJUSTABLE KNOB 3 65 BELT DISC 1
20 END CAP 2 66 ALEN BOLT M8*10mm 3
21 HANDLE BAR 1 67 BUSHING 1
22 BRAKE SYSTEM 1 68 NUT 2
23 TENSION 1 69 BELT 1
24 INTERNAL CHAINCOVER 1 70L CRANK(L) 1
27 FLYWHEEL BEARING 4 70R CRANK(R) 1
29 WATER BRACKER 1 71 FLYWHEEL AXIS 1
30 PAN HEAD SCREW 3 72 FLYWHEEL 1
31 HANDLE BAR SUPPORT 1 73 BUSHING 1
32 CRANK BOLT 2 74 CRANK COVER 1
PART LIST

Important Safely Information
Please keep this manual in a safe place for reference.
1. It is important to read this entire manual before assembling and using the equipment.
Safe and efficient use can only be achieved if the equipment is assembled, maintained
and used properly. It is your responsibility to ensure that all users of the equipment are
informed of all warnings and precautions.
2. Before staring any exercise program you should consult your doctor to determine if you
have any physical or health conditions that could create a risk to your health and safely,
or prevent you from using the equipment properly. You doctor’s advice is essential if you
are taking medication that affects your heart rate, blood pressure or cholesterol level.
3. Be aware of your body’s signals. Incorrect or excessive exercise can damage your
health. Stop exercising if you experience any of the following symptoms: Pain, tightness
in your chest, irregular heartbeat, extreme shortness of breath, feeling light headed,
dizzy or nauseous. If you do experience any of these conditions you should consult your
doctor before continuing with your exercise program.
4. Keep children and pets away from the equipment. The equipment is designed for adult
use only.
5. Use the equipment on a solid, flat level surface with a protective cover for your floor or
carpet. For safely, the equipment should have at least 0.5 meter of free space all around
it.
6. Before using the equipment, check the nuts and bolts are securely tightened, Some
parts like pedals, etc., It’s easy to be wared away.
7. The safely level if the equipment can only be maintained if it is regularly examined for
damage and/or wear and tear.
8. Always use the equipment as indicated. If you find any defective components whilst
assembling or checking the equipment, or if you hear any unusual noise coming from
the equipment during use stop. Do not use the equipment until the problem has been
rectified.
9. Wear suitable clothing whilst using the equipment. Avoid wearing loose clothing which
may get caught in the equipment or that may restrict or prevent movement. Please
realize that incorrect and excessive training can possibly cause health problems.
10. The equipment is Suitable for domestic, home use only. Maximum weight of user, 100kg.
Breaking is speed independent.
11. The equipment is not suitable for therapeutic use.
12. Care must be taken when lifting or moving the equipment so as not to injure your back.
Always use proper lifting techniques and/or use assistance.

EXERCISE INSTRUCTIONS
Using your EXERCISE CYCLE will provide you with several benefits, it will improve your
physical fitness, tone muscle and in conjunction with calorie controlled diet help you lose
weight.
1.The Warm Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It
will also reduce the risk of cramp and muscle injury. It is advisable to do a few stretching
exercises as shown below. Each stretch should be held for approximately 30 seconds, do not
force or jerk your muscles into a stretch – if it hurts, STOP.
2.The Exercise Phase
This is the stage where you put the effort in. After regular use, use muscles in your legs will
become more flexible. Work to your own pace but it is very important to maintain a steady
tempo throughout. The rate
of work should be sufficient to raise your heart beat into the target zone shown on the graph
below.
This stage should last for a minimum of 12mihutes though most people start at about 15-20
minutes.

3.The Cool Down Phase
This stage is to let your Cardio-vascular System and muscles wind down. This is a repeat of
the warm up exercise e.g. reduce your tempo, continue for approximately 5 minutes. The
stretching exercises should now be repeated, again remembering not to force or jerk your
muscles into the stretch.
As you get fitter you may need to train longer and harder. It is advisable to train at least three
times a week, and if possible space your workouts evenly throughout the week.
4.Fault Finder
1. If you do not receive numbers appearing on your computer, please ensure all connections
are correct.
MUSCLE TONING
To tone muscle while on your EXERCISE CYCLE you will need to have the resistance set
quite high. This will put more strain on your leg muscle and may mean you cannot train for as
long as you would like. If you are also trying to improve your fitness you need to alter your
training program. You should train as normal during the warm up and cool down phase, but
towards the end of the exercise phase you should increase resistance making your legs work
harder. You will have to reduce your speed to keep your heart rate in the target zone.
WEIGHT LOSS
The important factor here is the amount of effort you put in. The harder and longer you work
the more calories you will burn. Effectively this is the same as if you were training to improve
your fitness, the difference is the goal.
USE
The seat height can adjusted by removing the adjustment knob and raising or lowering the
seat. There are 7 holes in the seat post allowing for a range of heights. Once the correct height
has been chosen, refit the adjustment knob and tighten.
The tension control knob allows you to alter the resistance of the pedals. A high resistance
makes it more difficult to pedal, a low resistance makes it easier. For the best results set the
tension while the bike is in use.