Keiser M SERIES Installation and operating instructions

STRENGTH |CARDIO |FUNCTIONAL
M3 INDOOR GROUP CYCLE
ASSEMBLY AND OPERATION MANUAL
M SERIES

M3 INDOOR GROUP CYCLE 02
03 — GENERAL INFORMATION
03_INTRODUCTION
03_RECORD YOUR SERIAL NUMBER
03_REGISTER YOUR PURCHASE
04 — IMPORTANT SAFETY INFORMATION
06 — EQUIPMENT SPECIFICATIONS
06_TRAINING SPACE
06 — ASSEMBLY
06_TOOLS AND MATERIALS REQUIRED
07_PARTS LIST
08_HARDWARE & FITTINGS
09_UNPACKING
10_HOW TO ASSEMBLE THE M3 BIKE
12_PROPER OPERATION CHECK
13 — SET UP AND OPERATION
13_PRODUCT OVERVIEW
14_TRANSPORT
14_BASE STABILIZER
14_RESISTANCE LEVER
14_EMERGENCY BRAKE
15_SEAT/HANDLEBAR HEIGHT ADJUSTMENT KNOB
15_SEAT DEPTH ADJUSTMENT L-HANDLE
15_PEDAL CAGE STRAP ADJUSTMENT
16 — COMPUTER DISPLAY
16_OVERVIEW
16_DISPLAY FEATURES
18 — HOW TO EXERCISE ON THE BIKE
18_RIDE SET UP
18_POSTURE
19_RIDE POSITIONS
20_PEDALING
21 — MAINTENANCE
21_PREVENTATIVE MAINTENANCE SCHEDULE
22_COMPUTER BATTERY REPLACEMENT
22_M SERIES CALIBRATION
23 — REGULATORY AND COMPLIANCE NOTICES
23 — WARRANTY STATEMENT
CONTENTS
Keiser, the Keiser logo, and other trademarks associated with Keiser products referred to in this publication are trademarks of Keiser Corporation.
© Copyright 2019, Keiser Corporation. All rights reserved.
Distribution and copying of this document, use and communication of its contents is not permitted without written authorization from Keiser Corporation. The
content of this document is furnished for informational use only, may be subject to change without notice, and should not be construed as a commitment by Keiser
Corporation. Every effort has been made to ensure that the information in this manual is accurate. Keiser Corporation is not responsible for printing or clerical errors.

M3 INDOOR GROUP CYCLE 03
Congratulations on the purchase of your new Keiser M3 Indoor Group Cycle and welcome to the Keiser family. Your new
resistance system is a revolutionary way to exercise providing a smoother, quieter, and more predictable workout. We
commend you on your decision to work toward your health and wellness goals. For your safety, and to ensure the best
experience and maximum gains, it is critical that you read and understand this manual before you begin using the M3. If you
have any questions regarding assembly and/or operation after reading this manual, our Keiser Customer Support team will
be happy to assist by telephone at 1 559 256 8000, online 24/7 at keiser.com/support, or by email at [e-mail].
Yours in Health,
Keiser Corporation
Register your M3 to stay informed of safety notications and
for faster, more accurate warranty service.
Scan the QR Code to the right to access the interactive online
warranty registration form or visit:
https://www.keiser.com/forms/warrantyregistration
CUSTOMER SUPPORT
If you have any questions regarding the bike installation
and/or operation after reading this manual, contact Keiser
Customer Support:
1 559 256 8000
[e-mail]
keiser.com/support
Please take a moment at this time to record the serial number
(“Serial No.”) in the space provided below.
Serial No.:
SCAN
KEISER CORPORATION
2470 S. Cherry Ave.
Fresno, CA 93706
GENERAL INFORMATION
INTRODUCTION
RECORD YOUR SERIAL NUMBER
REGISTER YOUR PURCHASE
Serial Number Location

M3 INDOOR GROUP CYCLE 04
Itisthesoleresponsibilityofthepurchaserof KeiserCorporation
equipment to instruct all individuals, whether they are the
end user or supervising personnel, on proper usage of the
equipment. Keiser Corporation recommends that all users of
its equipment be informed of the following information prior
to use.
1. Read these instructions. Keep these instructions.
2. Heed all warnings. Follow all instructions.
3. Use the Keiser M3 Indoor Group Cycle (herein referred
to as “bike”) for itsintended purpose as describedin this
manual. Do no use attachments/accessories that have
not been recommended by the manufacturer.
4. Maximum user weightlimit: 300 lbs(136 kg). User height
range: 58–84 inches (1,473–2,134 mm).
5. Consult your physician before beginning any exercise
program.
6. Heart rate monitoring systems may be inaccurate. Over
exercising may result in serious injury or death. If you
feel faint, stop exercising immediately and consult your
physician.
7. The bike is intended for use in training areas of
organizations where access and control is specically
regulated by a person responsible for determining the
suitability of use and maintenance.
8. Wear proper shoes. Dress shoes, sandals, slippers, or
bare feet are not suitable for use on the bike. Quality
athletic shoes are recommended for proper support
and comfort. Do not wear clothing that might catch on
any moving parts. Tie long hair back.
9. Distractions, such aswatching television, reading, using
a computer device, or talking on the telephone while
using the bike affect the ability of the user to safely
exercise on the bike. Pay attention to and focus on your
exercise while using the bike.
10. Routinely checkand payspecial attentiontocomponents
most susceptible to wear. Refer to the “Preventative
MaintenanceSchedule” (page21) forfurther instruction.
11. Immediately replacedamaged, worn,or brokenpartsand
do not use the bike until all repairs have been completed
and tested by a Keiser-certied technician.
12. Only use replacement parts recommended by Keiser
Corporation. Attempting to repair or replace any
damaged, worn, or broken parts on your own is not
recommended. A Keiser certied technician should be
consulted.
13. Proper postureand bodyposition isnecessary toachieve
a safe, comfortable, and effective workout. Correct foot
placement and arm reach must always be maintained
during every workout. Refer to the sections under “How
to Exercise on the Bike” (page 18) for further instruction
and safety information.
14. The cycle is not designed with a freewheel, but a xed
gear system. When the ywheel is in motion, the pedals
will alsobe in motion.For this reason,never remove your
feet from the Pedals while the Flywheel is in motion as
serious user injury may occur.
15. Always secure your feet on the Pedals with the clip-in
system or the Pedal Cage before your workout.
16. It isrecommended thatthe bikebe pedaledin theforward
direction.
17. The Resistance Lever also functions as an Emergency
Brake, allowing you to safely slow or stop the motion of
the Flywheel.Move theResistance Lever forwardto slow
the motion of the Flywheel. Move the Resistance Lever
to the most forward position to engage the Emergency
Brake.
18. Do notmake adjustmentsduring exercise.Use thePedals
or the Resistance Lever to slowly bring the Flywheel to
a controlled stop prior to making adjustments.
19. Before dismounting thebike, push the Resistance Lever
to the most forward position to engage the Emergency
Brake. Wait until the Pedals come to a complete stop
before dismounting.
20. Pedaling at high speeds or in the reverse direction
or pedaling while standing are considered advanced
techniques and shouldonly be performedwhen the user
has reached an advanced level or under supervision by
a person that has reached an advanced level.
21. The bike is not a toy. Children shall not play with the
bike. Children under14 years old should notuse the bike.
Keep children and pets clear from the bike at all times,
especially while in use. Cleaning and user maintenance
shall not be performed by children.
22. The bike canbe used by childrenage 14 years and above.
Persons with mental disabilities, reduced physical,
mental, or sensory capabilities, or lack of experience
or knowledge should not use the bike without constant
supervision by a spotter/supervisor.
23. The bike should not be positioned in direct sunlight, in
areas of extreme temperature and humidity, or where
the bike may be splashed with water or uids. The bike
is intended for indoor use only.
24. The minimum amount of free area around the bike is
24 inches (610 mm) on all sides. Refer to the “Training
Space”section(page 6)for furtherplacement direction.
25. The bike is suited for both home and commercial use.
To ensure your safety and to help prevent damage to
the bike, read all instructions before operating. Seek
professional installationtechnicians ifyou arenot able to
safely performthe work necessary tounpack, assemble,
and set the bike in a desired exercise location.
26. Failure to perform the “Proper Operation Check” (page 12)
prior to normal use of the bike will void your warranty and
could result in serious injury.
27. The use of any exercise equipment, including, without
limitation, Keiser’s strength training equipment in which
resistancecanbechangedat anytimeduring therepetition,
and any xed gear bike, including, without limitation, the
Keiserbike,without properinstruction and/orsupervision
IMPORTANT SAFETY INFORMATION

M3 INDOOR GROUP CYCLE 05
violates the terms of the agreement for purchase of such
products. The ability to add resistance anytime during a
repetition, including, without limitation, the ability to do a
heavy negative may be dangerous, especially for anyone
that does not recognize or respect the potential danger.
The inability to stop pedaling on a xed gear Bike before
the ywheel stops may also be dangerous to anyone riding,
especially anyone that does not recognize or respect the
potential danger.
28. Users, agents, and/or anyone directing the use of the
bike shall determine the suitability of the bike for its
intended use, and said parties are specically put on
notice that they shall assume all risk and liability in
connection herewith.
29. Ifyou haveany questionsregardingbikeinstallationand/
or operation after reading this manual, contact Keiser
Customer Support:
CONVENTIONS USED
This manual contains the following marks:
WARNING: Indicates a hazardous situation that, if not
avoided, could result in death or serious injury.
CAUTION: Indicates a hazardous situation that, if not
avoided, could result in minor or moderate injury.
HEAVY OBJECT: Indicates help is required during lifting
to avoid muscle strain and/or back injury.
TWO-PERSON PROCEDURE: Indicates help is required
to safely and successfully complete installation.
IMPORTANT: Indicates information considered critical,
but not hazard-related.
SAFETY AND SERIAL NUMBER LABELS
Maintain safety and serial number labels. Do not remove
labels for any reason. They contain important information.
If unreadable or missing, contact Keiser Corporation for a
replacement by telephone at 1 559 256 8000, online 24/7
at keiser.com/support, or by email at [email protected].
1 559 256 8000
[e-mail]
keiser.com/support
WARNING: Incorrect or excessive exercise may cause injury. If you experience any kind of pain,
including but not limited to chest pains, nausea, dizziness, or shortness of breath, stop exercising
immediately and consult your physician before continuing.
IMPORTANT SAFETY INFORMATION (CONTINUED)
│ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ │
Heart rate monitoring systems
may be inaccurate. Over
exercise may result in serious
injury or death. If you feel faint
stop exercising immediately.
555376
WARNING
SERIAL NO.: 888888-88888
MODEL: 005501XXX
│ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ │
│ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ ││ │ │ │ │ │ │ │ │ │ │ │ │

M3 INDOOR GROUP CYCLE 06
Figure 1. Training Space Illustration
The minimum amount of free area space around the bike is
24 inches (610 mm) on all sides (refer to Figure 1).
When bikes are positioned adjacent to each other, the free
area may be shared.
Height: 43 in (1,092 mm)
Length: 52 in (1,331 mm)
Width: 26 in (660 mm)
Weight: 91 lbs (41 kg)
Maximum user weight limit: 300 lbs (136 kg)
User height range: 58–84 inches (1,473–2,134 mm)
EQUIPMENT SPECIFICATIONS
ASSEMBLY
TRAINING SPACE
TOOLS AND MATERIALS REQUIRED
Safety Glasses Scissors Cutting Pliers #2 Phillips
Screwdriver
4-6 inch
Extension
Two 10 mm
Open-end Wrenches
1/2-inch (13 mm)
Wrench
15 mm
Open-end Wrench
and Crowfoot
16 mm (5/8 inch)
Open-end Wrench
and Crowfoot
5 mm
Allen Wrench
6 mm
Allen Wrench
Clean Cloth LPS 3®
Rust Inhibitor or
WD-40®Long-Term
Corrosion Inhibitor
Torque Wrench
(35 ft-lb/47 Nm)
NOTE: Keiser Corporation is not responsible for damage or injury caused by incorrect installation, assembly or use.
• To avoid damaging parts, do not use power tools.
• Substitution or modication of any part or component,
other than what is provided by Keiser, will void your
warranty.
• Left-hand side Pedal is marked “CR-L” and right-hand side
Pedal is marked “CR-R.”
• Keep the packing materials until you successfully nish
all assembly steps.
TWO-PERSON PROCEDURE: Due to the size and weight of the equipment, assembly requires two persons to safely
and successfully complete installation.
CAUTION: Always follow tool manufacturer's safety and operating instructions.
52 in
(1,331 mm)
24 in
(610 mm)
24 in
(610 mm)
24 in
(610 mm)
24 in
(610 mm)
26 in
(660 mm)
FREE AREA TRAINING AREA

M3 INDOOR GROUP CYCLE 07
Figure 2. Parts List
PARTS LIST
Familiarize yourself with the parts below before you continue to the assembly procedure.
QtyDescription Keiser Part Number
1Flywheel 555003
1Handlebar 550844
1Hubcap 555005
1Keiser®M Series Bike Pedal Set 555473
1Base 550814
5
7
4
1
3
6
1M3 Main Frame and Computer Display 550820XXC, 550874X
1Flywheel Guard 550845
2
1
5
2
6
3
47

M3 INDOOR GROUP CYCLE 08
HARDWARE & FITTINGS
Description Qty Keiser Part Number
Socket Head Cap Screw (M6X1X18 SS) 5 9547
C
Hex Head Cap Screw (M6X1X45 SS) 1 9525
D
EHex Nut (M6X1 SS) 1 9508
Flywheel Guard Clamp 2 555025
F
Loctite®242 Threadlocker 1 105550
G
Hub Cover Decal* 5 555379
H
Acorn Nut (7/16-20 SS) 4 555022
A
Washer (FW-ACFT 7/16 SS) 4 9384
B
A D
G HE F
CB
Figure 3. Hardware and Fittings
* Hub Cover Decal will be shipped with, and are to be installed on, the M3 sold within the European Union only.

M3 INDOOR GROUP CYCLE 09
UNPACKING
Place all parts in a cleared area and check for missing parts. Refer to the Parts and Hardware & Fittings sections
for itemized lists (pages 7 and 8).
Position the bike shipping box in a cleared area.
Pry up the top ap and tear down along a corner
seam to open the shipping box.
NOTE: Certain orders may contain (A) Shipping
Board and (B) Axle Guard. Do not discard until you
successfully nish all assembly steps.
HEAVY OBJECT: HELP REQUIRED WHEN LIFTING.
IMPORTANT: AVOID EQUIPMENT DAMAGE, DO NOT USE BOX CUTTERS.
Parts damaged in shipping or missing? Contact Keiser Customer Support by telephone at 1 559 256 8000, online 24/7
at keiser.com/support, or by email at [e-mail].
Swing
Axle Guard
Down, then
Pull Out
1
3
Carefully release the parts and boxes (shown below)
by cutting the stretch wrap, straps, and cable ties
using Scissors and Cutting Pliers.
2
IMPORTANT: DO NOT CUT
COMMUNICATION WIRE.
IMPORTANT: KEEP COMPUTER
DISPLAY WRAPPED TO FRAME.
B
A

M3 INDOOR GROUP CYCLE 10
HOW TO ASSEMBLE THE M3 BIKE
Prepare Base and Main Frame.
(a) Release the Computer Display from the packing
material and remove the Mount Screw using a #2 Phillips
Screwdriver.
(b) Coil the Communication Wire into the Computer
Mount Cavity. Avoid pulling/pinching the wire.
(a) Remove the two Handlebar Screws from the Post
using a 6 mm Allen Wrench.
(b) Place the Handlebar onto the Post as shown, with
the mounting holes aligned.
(c) Start each Screw into the mounting holes by pressing
down at the center of the Handlebar with one hand; this
will set the Handlebar evenly onto the Post. With your
other hand, tighten each Screw evenly until tight.
(c) Slide the Computer Mount
up and under the Mount
Tabs. Align the screw holes
and install the Mount Screw
(removed in Step 3) using a
#2 Phillips Screwdriver.
1
3
(a) Position the front of the Main Frame facing the
Transport Wheels, then carefully lower the Main Frame
onto the Base over the Base Studs.
(b) Install one Washer and one Acorn Nut (Items B and A)
onto each Base Stud. Tighten Acorn Nuts using a 16 mm
(5/8 inch) Open-end Wrench. Torque to 35 ft-lbs (47 Nm)
using a 16 mm (5/8 inch) Crowfoot and Torque Wrench.
2
4
REAR
FRONT
Transport Wheels
Mount
Screw
Mount
Screw
Computer
Display
A
B
Coil
Communication
Wire
Mount
Tabs
Handlebar
Handlebar Screws
Post
If present, release Shipping
Board from Main Frame
(Tool: 1/2-inch Wrench)
Pull x3 Caps
off Base Studs

M3 INDOOR GROUP CYCLE 11
Prepare for Flywheel Guard Installation.
(a) Remove the two Mount Screws and
Washers from the Base using a 5 mm
Allen Wrench.
(b) Install the Clamps to the Flywheel Guard, nger tight
(Items D, E, and F).
(c) Place the open end of the Flywheel Guard onto the
Mount Stud, then swing the Flywheel Guard into position.
Prepare for Flywheel installation.
Align and secure the Flywheel Guard.
(a) Attach the Clamps to the Base using the two Screws/
Washers removed in Step 7a, do not tighten. Align the
Flywheel Guard to the Flywheel.
(b) Once the Flywheel Guard is aligned, tighten the two
Screws using a 5 mm Allen Wrench. Complete installation
by tightening the Bolt and Nut (Items D and E) using two
10 mm Wrenches.
5
7
(a) Pivot the Flywheel
into the folded paper and
onto the Hub. Push the
Flywheel up against the
Hub and align the screw
holes. Discard the folded
paper.
(b) Place the Hub Cap
onto the Hub and align
the screw holes. Install
ve SHC Screws (Item C).
Tighten the SHC Screws
in a star pattern using a
5 mm Allen Wrench.
NOTE: For Bikes sold in the
European Union, apply a
Hub Cover Decal (Item H, not
shown) on the Hub Cap over
each of the SHC Screws.
6
8
IMPORTANT: Failure to follow this step may
lead to cosmetic damage of the Flywheel.
Move Shifter to the
down position.
Wedge a folded piece of paper
between the Magnets.
Hub Cap
C
Flywheel
Hub
Magnets
Mount Stud

D
D
E
E
F
Flywheel Guard
HOW TO ASSEMBLE THE M3 BIKE

M3 INDOOR GROUP CYCLE 12
9(a) Clean the Pedal threads using a clean cloth, then apply Loctite®242 Threadlocker (Item G) to the leading threads
of the Pedals.
(b) Use a 15 mm Open-end Wrench to install the Pedals to the Crank Arms. LHS Pedal stamped “CR-L” thread left (counter-
clockwise); RHS Pedal stamped “CR-R” thread right (clockwise). Torque Pedals to 35 ft-lbs (47 Nm) using a Torque Wrench,
15 mm Crowfoot, and 6-inch extension.
Assembly is now complete. Continue to the “Proper Operation Check” section below.
Left-Hand Side (LHS) Pedal
turn counter-clockwise
Right-Hand Side (RHS) Pedal
turn clockwise
Apply Loctite®242
WARNING: Failing to install the Pedals with Threadlocker, or crossing the threads, will result in mechanical
failure and may cause serious injury.
Apply Rust Inhibitor to the Left Bottom Bracket Bearing and to the clip-in portion of each
Pedal (recommended annually after initial assembly, see Figure 4).
When all assembly requirements have been met, and you have read and understood the
Important Safety Instructions, test ride the bike. Fine-tune and adjust the Seat/Handlebar
height, including the Seat depth and Base Stabilizer as needed. It is recommended that
the bike be pedaled in the forward direction.
Proper Operation Check:
• All Screws are tightened or torqued properly (refer to “How to Assemble the M3 Bike”
section, beginning on page 10, Steps 2 — 9).
• The Computer Display powers ON (pedal one full revolution) and the Resistance Lever
cycles GEAR 1—24 (GEAR 88 = Emergency Brake).
• Bike is properly stabilized, level to the oor (refer to “Base Stabilizer,” page 14).
• The Seat and Handlebar height, including Seat depth, are properly set (refer to “Seat/
Handlebar Height Adjustment Knob” and “Seat Depth Adjustment L-Handle” sections,
page 15).
Figure 4. Rust Inhibitor
Application
PROPER OPERATION CHECK
WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual
and all warnings on the bike before operation. Failure to perform the Proper Operation Check prior to operation of
the bike will void your warranty and could result in serious injury.
HOW TO ASSEMBLE THE M3 BIKE

M3 INDOOR GROUP CYCLE 13
SET UP AND OPERATION
PRODUCT OVERVIEW
Take this time to familiarize yourself with the bike by reviewing the Product Overview below.
Figure 5. M3 Indoor Group Cycle
1
12
2
5
4
3
15
13
14
16
11
10
6
7
8
9
18 17
Computer Display
1
Seat Height Adjustment Knob
5
Pedals
15
Resistance Lever / Emergency Brake
2Stretch Pads
11
Flywheel Guard
6
Transport Wheels
16
Seat
3Handlebar
12
Handlebar Height Adjustment Knob
13
Flywheel
7
Crank Arms
17
Pulley
18
Seat Depth Adjustment L-Handle
4
Water Bottle Holder
14
10 Base
9Base Stabilizer
Belt Guard
8

M3 INDOOR GROUP CYCLE 14
Figure 6. Transporting the Bike
TRANSPORT
To position the bike at the desired location refer to Figure 6 and
follow the instructions below:
Be sure there is a minimum of 24 inches (610 mm) free space
for the bike on all sides before placement.
1. Grasp the Handlebar with both hands.
2. Tilt the bike toward you until the Transport Wheels contact
the oor.
3. Roll the bike to the desired location; tilt it slowly away from
you to set down.
BASE STABILIZER
The bike must be placed on a at, level surface. If the sub-oor is not
level, the Base Stabilizer allows for stabilization.
To stabilize the bike, refer to Figure 7 and follow the instructions
below:
1. Hold the Seat steady, then with your foot, swipe the Base
Stabilizer counter-clockwise to drive it back into the base. This
will un-stabilize the bike.
2. Slightly push across the Seat, until the Base Feet at all three
corners contact the oor, then hold.
3. With the three Base Feet making contact with the oor, swipe
the Base Stabilizer clockwise with your foot until the Base
Stabilizer makes contact with the oor. This will stabilize the
bike.
Test for stability. The bike should sit at without rocking. Adjust and
ne-tune the Base Stabilizer as needed.
NOTE: The bike should not be used until it is stabilized. If the bike is
moved to a different location, adjust the Base Stabilizer as needed
to stabilize the bike. Figure 7. Base Stabilizer Adjustment


2
1
3
Floor
RESISTANCE LEVER
EMERGENCY BRAKE
Resistance is controlled by the Resistance Lever. The Resistance
Lever can be set to any gear from 1 to 24. The higher the gear
number setting, the greater the resistance (refer to Figure 8).
Move the Resistance Lever to the most forward position to engage
the Emergency Brake. This will stop the motion of the Flywheel
within one revolution. Wait until the Pedals come to a complete
stop before dismounting (refer to Figure 8). Figure 8. Resistance Lever and
Emergency Brake Positions
Resistance Lever
Gear 1 to 24
Emergency Brake
Gear 88

M3 INDOOR GROUP CYCLE 15
SEAT/HANDLEBAR HEIGHT ADJUSTMENT KNOB
Set the Seat height to align with the top of your hip when standing beside the
bike. Refer to Figure 9 and follow the instructions below:
1. Loosen the Adjustment Knob by turning it counterclockwise 1/4 to 1/2
turn.
2. Pull the Knob outward and hold with one hand.
3. With your other hand, slide the Seat to the desired height position.
4. Release the Adjustment Knob. Ensure it locks into the desired position
hole.
5. Turn the Adjustment Knob clockwise until it is hand-tight to secure the
Seat.
The Handlebar Height Adjustment Knob (not shown) operates in the same manner.
Handlebar height set at, or slightly above, the Seat height is recommended.
CAUTION: Do not exceed maximum Seat height adjustment mark
“STOP.” Tighten all adjustment knobs before bike use.
SEAT DEPTH ADJUSTMENT L-HANDLE
Set the Seat depth (horizontal adjustment) to where the distance between
the Seat and Resistance Lever is approximately the same distance between
your elbow and ngertips. Refer to Figure 10 and follow the instructions below:
1. Loosen the L-Handle by turning it clockwise (view from above).
2. Slide the Seat forward/backward.
3. Tighten the L-Handle by turning it counterclockwise (view from above).
PEDAL CAGE STRAP ADJUSTMENT
Always secure your feet onto the Pedals using the Pedal Cage before your
workout. Refer to Figure 11 and follow the instructions below:
1. Place the widest part of foot over the Pedal.
2. Pull up on the Pedal Strap to tighten the Pedal Cage, snug to t.
3. After workout, push down on the buckle to release the Pedal Strap tension.
Cycling Shoes: clip in cleats at the opposing side of the Pedal Cage.
The bike is not designed with a freewheel, but a xed gear system. When
the Flywheel is in motion, the Pedals will also be in motion. Stop by reducing
pedaling frequency in a controlled manner or by using the Emergency Brake.
Figure 9. Seat Height Adjustment
Figure 10. Seat Depth Adjustment
Figure 11. Pedal Cage Strap Adjustment
2
1
3

M3 INDOOR GROUP CYCLE 16
BACKLIGHT SENSOR While the computer is awake, the backlight sensor automatically detects ambient light levels in the
room and turns on the backlight display when needed.
RPM (CADENCE) The RPM displays the revolutions per minute of the crank arm—also known in the cycling world as cadence—
and is roughly the speed at which the cyclist is pedaling.
POWER AND ENERGY The power output is displayed in Watts (currently generating) and Kilocalories (total value for the
workout). The computer toggles back and forth between Watts for eight seconds and Kilocalories for two seconds. The rated
accuracy for power between 30 and 160 RPM is ±5 Watts for power below 50 Watts, and ±10% for power above 50 Watts.
HEART RATE If there is no Heart Rate signal, a steady heart symbol and a zero will be displayed. If a user is wearing a Heart
Rate strap, once the computer locks onto the signal, the heart symbol will blink and display the heart rate. Please note that
the Heart Rate strap must be POLAR®compatible and coded.
ELAPSED TIME The number shown reports the total workout time spent and will reset to zero after 60 seconds of inactivity
or if the computer is reset using the gear shifter.
GEAR Gears from 1 to 24 are displayed on the bottom left hand of the screen.
ODOMETER/TRIP DISTANCE When the computer is activated, the Odometer “ODO” will display the distance accrual of the
bike for the rst eight seconds. This feature is for service and maintenance purposes only. After approximately eight seconds
the Odometer “ODO” will disappear to display the Trip units for two seconds followed by the Trip Distance for the remainder
of the workout. Trip is a calculated distance value (flat road run) based on power production.
1
2
3
4
5
6
7
OVERVIEW
DISPLAY FEATURES
WORKOUT DATA
To view RPM, Power, and Heart Rate, averages at any point in the workout, stop pedaling for three seconds. Averages will
ash until you start pedaling again or until the computer goes to sleep after 60 seconds. To reset all workout data during your
workout: Stop pedaling for three seconds, then move the Resistance Lever up/down quickly two times to reset all workout
data to zero.
COMPUTER DISPLAY

M3 INDOOR GROUP CYCLE 17
Figure 12. Computer Overview
Figure 13. Computer Start-up Display
RPM
WATTS
GEAR TRIP
1
2
3
4
5
67
WARNING: Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or
death. If you feel faint stop exercising immediately.
RPM
WATTS
GEAR TRIP
RPM
WATTS
GEAR ODO
Trip UnitOdometer

M3 INDOOR GROUP CYCLE 18
HOW TO EXERCISE ON THE BIKE
Start Your Exercise:
1. Set the Resistance Lever down and set the Pedal that
corresponds to your leading leg pointing forward.
2. Clip in, or step in, to the Pedal with your leading leg,
followed by your trailing leg to mount the bike.
3. Check that the cleats are properly secured to the Pedals,
or pull up on the Pedal Strap to tighten the Pedal Cage
(snug to t), before you start your exercise.
End Your Exercise:
1. Bring the Flywheel to a complete stop using the Pedals
or the Resistance Lever/Emergency Brake.
2. Kick your heel away from the bike to clip out. Pedal Cage
Riders: push down on the buckles to release the Pedal
Strap tension.
3. Step off of the higher Pedal rst, then the lower one, to
dismount.
The M3 cycle is intended for cardiovascular workout. Special programs have been designed for group exercise environments.
The bike must always be used in a supervised area under control of a trained and authorized instructor. The following
pages are a brief overview for the safe and proper operation of the bike.
POSTURE
RIDE SET UP
WARNING: To prevent injury, always wait until the
Flywheel comes to a complete stop before you attempt to
dismount the bike.
Set the three points of contact on the bike to support proper body positioning:
SEAT Set the Seat height to align with the top of your hip when standing beside the bike.
HANDLEBAR Set the Handlebar height at, or slightly above, Seat height.
PEDALS Place the widest part of the foot on the Pedal, or clip in with cycling shoe cleats (SPD). Set the Resistance Lever
to a lighter gear and begin pedaling. Slow or stop pedaling and check your ride set up:
• Knee — A slight knee bend must be present when the foot is at the lowest position. The knee must not be locked (i.e., the
seat is too high) or have too much exion (i.e., the seat is too low).
• Seat Depth — The front of the knee should be in line with the widest part of the foot when the Pedal is positioned at three
o’clock (away from Flywheel). Check for a slight bend at the elbows, neutral spine position, and shoulder blades drawn
back and down.
Get off the bike before you make any adjustments.
1
2
3
As in any activity, proper posture is important. The preferred
riding posture is to:
• Maintain a neutral spine and slightly hinge forward
from the hips.
• Keep a natural curve in the low back.
• Activate the core (midsection; deep abdominal
muscles).
• Open up across the collarbones.
• Draw the shoulder blades back and down.
• Keep the elbows slightly bent when the hands are
placed on the handlebar.
• Maintain good lower body alignment from the hip to
the knee, down to the second toe. Figure 14. Proper Riding Posture
CAUTION: Ensure ride set up supports proper body positioning and all adjustments are secure before your ride. Be
sure to stretch and warm up prior to your ride to help avoid injury. Add time to cool down and stretch after your ride to
reduce stiffness/soreness. Failure to follow this instruction may result in injury.
Neutral Spine
Core Activation
Hip Hinge

M3 INDOOR GROUP CYCLE 19
RIDE POSITIONS
Figure 16. Basic Ride
Position
Figure 17. Seated Climb Position
Figure 18. Standing Climb Position
Figure 15. Hand Position Illustrations
Overhand Front
1
Hook/Middle
2
Extended
3
Time Trialing
4
BASIC
Cadence: 60–110 RPM
Distribute body weight evenly between the Seat, Handlebar,
and Pedals. The basic posture serves as a point of reference
for all other riding positions.
• Keep your upper body relaxed with
your shoulder girdle and neck in
neutral alignment.
• Engage the core (midsection, deep
abdominal muscles) with the pelvis
in a neutral position.
• Knees are parallel and in line with
the second toe.
• Avoid seat discomfort by ensuring
your glutes shift back into the seat.
NOTE: Fine-tune the Seat or Handlebar
settings for comfort and to support the
basic ride position.
Observe the following suggested ride and hand positions for your desired workout. Include a variety of hand positions
in combination with the cycling postures to add variety and to help prevent wrist and hand discomfort. Maintain proper
ride positioning with control of both the upper and lower body for optimal cycling experience (Note: M3i bike model
shown in ride positions illustrations; M3 ride positions are similar).
SEATED CLIMB
Cadence: 60–90 RPM
Add moderate to heavy resistance to simulate a hill climb. This
naturally shifts the rider slightly towards the back of the seat.
• Focus on maintaining a steady cadence; avoid side-to-side
body rocking by keeping even pedal strokes.
• The upper body remains relaxed; keep core engaged.
• Keep a light grip on the handlebar; hand position 1 or 2
complements the seated climb.
STANDING CLIMB
Cadence: 60–90 RPM | Heavy 60-75 RPM | Faster 75-90 RPM
Gear up to a higher resistance and transition to a standing position.
There is a natural and slight body sway to create momentum and
to power each pedal stroke.
• Keep each pedal stroke smooth and uid.
• The center of gravity is low in the body with very minimal
body weight on the handlebar; hand position 2 or 3
complement the standing climb.
• A cadence of 60–90 RPM is recommended for climbing;
varying from heavy to light resistance
• Heavy climbs: shift weight back, RPM from 60–75.
• Faster climbs: shift weight slightly forward and over the
middle of the seat at 75–90 RPM.

M3 INDOOR GROUP CYCLE 20
RIDE POSITIONS (CONTINUED)
PEDALING
Figure 19. Lifts Position
Figure 20. Time Trialing Position
Figure 21. Muscle Contribution in Pedal Phases
TIME TRIALING
Cadence: 90–100 RPM
The time-trialing posture allows cyclists to ride slightly faster.
• The rider's body is low and in a neutral position with body
weight shifted slightly forward.
• The shoulder girdle and neck are in neutral alignment
• Riders should shift slightly forward in the seat.
• Hand position 4 complements the time trial; keep the elbows
raised slightly off the handlebar.
LIFTS
Cadence: 70–90 RPM
Lifts are advanced postures. Riders will alternate from seated to
standing positions at the desired pace. Goal: take full advantage of
body weight and strength.
• The resistance is moderate to heavy, and the lift or “attack”
is short.
• Riders should lift the glutes back off the seat versus straight
up, keeping the center of gravity low and back.
• No weight should be on the Handlebar; elbows in front of
shoulders.
• Hand position 2 or 3 complements the lift.
Pedaling utilizes a series of muscle contractions and relaxations that must be coordinated and synchronized. Pedal at an even,
steady pace. Be sure to recruit all of the lower body muscles at every phase of the pedal stroke for an effective workout.
Gear ranges are suggested settings to help riders meet their training goals. Instructors may use gear ranges to help direct and coach
riders of varied abilities. It is important that the individual rider establish gears based on their current tness level, goals, and ability.
CADENCE (RPM)
Slow 60-80 rpm
Moderate 80-100 rpm
Fast 100-110 rpm
GEAR RANGES
1-5
Introduction
(prior to start of class)
5-10
Warm Up
8-12
Easy Flat
10-14
Hard Flat
12-16
Easy Climb
14-18
Hard Climb
16-24
Very Hard Climb