LifeCore Fitness VST-V8 User manual

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User’sProductManual
LifeCOREVST‐V8VariableStride Trainer

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Introduction
Congratulations on your purchase of the VST-V8 Variable Stride Trainer. This product has been
designed and manufactured to meet the needs and requirements for domestic use.
By choosing the VST-V8 Variable Stride Trainer, you have made a wise decision which will improve
your health as well as your families. Being fit and healthy will improve your energy level and your quality
of life.
Cardiovascular training is vital for all ages and the VST-V8 Variable Stride Trainer provides a more
effective workout, producing better results, and will encourage you to reach your fitness goals and
maintain the body you have always wanted.
In order to make your experience with LifeCORE the best it can be, please review the enclosed user’s
manual prior to assembly and first use. Be sure to keep the instructions for reference and/or
maintenance.
We also offer a complete line of fitness equipment; please take a moment to review our other excellent
products at www.LifeCOREfitness.com. Should you have any questions, please contact us. Your
feedback and ideas about your experience with LifeCORE are also very important to us. Please write to
us at:
LifeCORE Fitness Inc.
2575 Pioneer Ave. Suite 101
Vista, CA 92081
We wish you lots of success and fun while training!
Purchaser’s Reference Information
Serial Number is located on the frame
Please send in the attached warranty card and a copy of the original receipt or register online at
www.LifeCOREfitness.com within (10) days of purchase to register your product with LifeCORE
Fitness.
LifeCoreFitnessInc.
Model:VST‐V8
Serial#:010057‐001

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Table of Contents
Introduction…………………………………………………………………………………….............
Purchaser’s Reference Information ………………………………………………………………….
Table of Contents………………………………………………………………………………………
Safety Instructions and Warnings…………………………………………………………………….
Assembly Instructions………………………………………………………………………………….
Parts List…………….. …………………………………………………………………………………
Pedal Locking Feature …..……………………………………………………………………………
How to Transport the Variable Stride Trainer ………………………………………………………
Console Operation Instructions ………………………………………………………………………
Monitoring Your Heart Rate ………………………………………………………………………….
Heart Rate Monitoring Devices ………………………………………………………………………
Care and Maintenance ……………………………………………………………………………….
Parts List & Parts Diagram……………………………………………………………………………
Warranty Card………………………………………………………………………………………….
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Safety Instructions & Warnings
The VST-V8 Variable Stride Trainer is designed and manufactured to meet or exceed all domestic and
international safety standards. However, certain precautions need to be followed when operating any
exercise equipment.
General safety instructions:
1. It is important to consult your physician before any exercise program.
2. Pregnant women should consult with their physician before beginning any exercise program.
He/she can help determine the exercise program that is the most appropriate for your age and
physical condition.
3. If you experience dizziness, nausea, chest pains or other abnormal symptoms during exercise, stop
the exercise session immediately. Consult your physician before continuing your exercise.
4. Keep children away from the equipment. Hands and feet may get caught in the pedals or other
moving parts, which could result in serious injury.
5. No more than one person should ever use the product at a time.
6. Pets should never be allowed near unit.
7. Always wear proper clothing and shoes when exercising. Drink plenty of fluids when exercising.
8. Always stretch and warm up before starting any exercise program.
9. Never operate this unit if it is damaged or broken. Contact your authorized dealer for service.
10. Place your equipment on a solid, level surface when in use.
11. Place your unit in an area with enough clearance to operate the equipment.
12. Make sure all components are fastened securely at all times.
Product safety instructions:
1. Start your exercise program gradually. Exercise only for a few minutes the first day to let your body
adjust to the new exercise.
2. Slowly increase your exercise time and intensity over the first two weeks. If you increase your
intensity too rapidly, or fail to warm up properly, you can increase the risk of injury.
3. Use of this machine with worn or weakened parts, may result in injury to the user. We strongly
suggest replacing it immediately. Use only the accessory attachments recommended by the
manufacturer.
4. Unit maximum weight limit is 300LBS
5. It is recommended the unit be plugged into a surge protector. Do not place machine in an area of
high voltage or electromagnetic fields.
6. Whenever mounting or dismounting from the exercise machine, make sure that the unit is not in
motion and use caution to prevent injury. Use the handlebars or a helper whenever additional
stability is required.
7. Make sure that all components are fastened securely including but not limited to seat, pedals,
handlebars, or any electric components.
8. Never place any open containers of any type directly on the unit, only containers with lids are
recommended to be used with the appropriate water bottle holder.
9. Keep machine clear of any obstructions, heavy machinery, and never place objects on or against
machine.
10. DANGER: Always unplug the power cord before performing maintenance.
11. Failure to follow these instructions will void the units warranty and the manufacturer or distributor
assumes no responsibility for personal injury or property damages related to the product if unit is
ever used incorrectly or for reasons other than exercise.
12. Perform proper maintenance as recommended in this manual.

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Assembly Instructions
Assembly Tips
The LifeCORE VST-V8 is made from the best materials and has been tested and received a quality
control review prior to its packaging to ensure the correct parts and proper fitting of each component.
This machine was designed to limit the amount of assembly needed by a consumer.
Before assembling your product, distinguish a proper and appropriate location for the unit where there
is easy access to an electrical outlet with a surge protector. Read the assembly instructions first before
unpacking the box in a clear work area to allow for smooth assembly. Remove all of the parts from the
packing material; however, do not discard packing material until assembly is complete. Double check
the packing materials to ensure no missing parts were left behind.
Note that some hardware may be preassembled to components in order to help with assembly; tools
have also been provided to assist with assembly. If you are missing any parts, assembly bags or need
assistance with assembly please call LifeCORE Fitness at 1-888-815-5559.
Getting Started
NOTE: Please follow all direction very carefully for proper installation.
A. Lay the box down flat so that the lid is able to be lifted. Unpack the handle bars, side supporting
tubes, pedal supporting tubes and owners manual. Remove the top styrofoam pieces #1 & #2 and
finish up packing the console, central supporting tube and hardware bag, leaving the main the
frame (A) and bottom styrofoam pieces #3 & #4 inside the box until instructed to remove them.
B. Note: FOR SAFETY REASONS, DO NOT turn the pedal locking feature knob to the unlock position
until instructed to do so at the end of the assembly.

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Step 1: (R) Side Supporting Tube Assembly
Note: Use page 5 as a reference to help
distinguish correct bolts for assembly, also add
the supplied blue loctite in the owner’s manual
bag to the threads of each user installed
hardware for added support.
A. Locate (F2) (R) side supporting tube; remove the
two preassembled (J1) screws M8X16 from the
top of the receiver tube.
B. Assemble (C2) (R) side connecting tube onto (F2)
(R) side supporting tube, use the previously
removed (J1) screws M8X16 to join them.
Note: Only hand tighten the (J1) screws M8X16
until assembly is fully completed in step 2. Lay
arms down on the ground for easier assembly.
Adjust receiver tube to help align holes.
C. Repeat the same two steps for left side assembly.
Step 2: (R) Side Supporting Tube and Main Frame
Assembly
Tools Needed:
5mm Allen wrench
6mm Allen wrench
A. As shown in Views A & B) Assemble the right side
supporting tube assembly (C2 & F2) to the
machine. Slide the lower portion (F2) to the
bottom of main frame (A) first. Use two (J2)
screws M8x55 to join the tube to the frame.
Note: Only hand tighten the two (J2) screws
M8x55 until instructed to use the tool to finish
assembly.
B. As shown in View A) Assemble the right top
supporting tube assembly (C2 & F2) onto the
upper main frame (A). Use one (J8) screw M8x20
to join the tube to the frame.
C. Now that the right side supporting tube assembly
is complete, tighten all screws from steps 1 & 2 as
show in View A one (J8), View B two (J2) & View
C four J1 screws. Use the 5mm & 6mm Allan
wrench to fasten bolts firm.

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Step 3: (L) Side Supporting Tube Assembly and
Main Frame Assembly
Note: For SAFETY REASONS: Additional
assistance may be needed to help lift main frame
assembly to the upright position.
A. After assembling the right side supporting tube
assembly, raise the main frame (A) to the upright
position.
B. Remove the styrofoam pieces (#3 & #4) as show
on the diagram.
C. Assemble the left side supporting tube assembly
onto the main frame the same way as the right
side supporting tube assembly. Please refer to
steps 1 & 2 for assembly procedure.
Step 4: (R) Pedal Supporting Tube Assembly
Tools Needed:
13mm wrench
6mm Allen wrench
Note: Use page 5 as a reference to help
distinguish correct bolts for assembly. Additional
assistance may be needed.
A. As shown in View D) Connect the right pedal
supporting tube (B2) to main frame (A). Use the
tools provided to tighten (J3) bolt M8x67 and (J4)
nut M8.
B. As shown in View E) Connect and align the right
lower pedal supporting tube (B5) to the front
pedal supporting tube on the main frame (A). Use
the tools provided to tighten (J5) bolt M8x105,
(J9) washer M8x16x2T and (J4) nut M8 firm, but
DO NOT OVER Tighten.
C. As shown in View F) Tighten the preinstalled (J5)
bolt M8x105 and (J4) nut M8 firm, but DO NOT
OVER Tighten.
D. Repeat the previous same steps for the left pedal
tube assembly (B1 & B2).

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Step 5: Handlebar Assembly
Tools Needed:
5mm Allen wrench
Note: Add the supplied blue loctite in the owner’s
manual bag to the threads of the (J10) bolts for
added support.
A. Only remove the two lower preinstalled (J10)
screws from the left handle bar (E1). Slightly
loosen the top (J10) bolts, but do not remove.
B. As shown in View G) Assemble the left handle bar
(E1) onto the main frame (A). Apply the supplied
blue loctite to the treads of all four (J10) bolts, and
using the 5mm Allan wrench to tighten the four
(J10) bolts firm.
Note: Make sure to tighten handle bar bolts tight
to prevent a clicking noise in the handle bars.
Wiggle the handle bars to help seed bolts in place
and then retighten.
C. Repeat the same steps for the right handlebar
(E2).
Step 6: Central Supporting Tube and Water Bottle
Holder Assembly
Tools Needed:
5mm Allen wrench
6mm Allen wrench
Note: Make sure that all wires are connected
together properly; all (J1) bolts are tight to prevent
a loose central support tube.
A. Connect wires (D1 & D2) from the central
supporting tube (D) to wires (A1 & A2) from the
main frame (A).
B. Slide the central supporting tube (D) onto the
main frame (A). Store excess wires into the tube.
If needed, loosen the preinstalled (J1) screw in
the main frame (A) to help slide central supporting
tube down or to help align holes for the (J1)
screws M8x16.
D. Apply the supplied blue loctite to the treads of
both (J1) bolts M8x16, and using the 5mm Allan
wrench tighten the four (J1) bolts M8x16 tight.
C. Use the two (J6) screws located in the water
bottle holder bag to join water bottle holder (H) to
the main frame (A).

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Step 7: Console Assembly
Tools Needed:
Screw driver
A. Remove the four (G1) screws from the back of
console (G).
B. Connect console wires (D1 & D2) and heart rate
wire (D3) to the console. Heart rate wires can be
interchangeable.
Note: Make sure the wires are connected together
properly. Push and store excess wires back into
the central supporting tube (D). Be careful not to
pinch the wires while assembling the console.
C. Hand tighten the four (G1) screws first, and then
use the screw driver to tighten the four (G1)
screws to secure the console (G) onto the central
supporting tube (D).
D. Adjust the levelers on the bottom rear of
supporting tubes to stabilize the machine.
E. Turn pedal locking feature knob to the unlock
position.
Step 8: Power Cord Assembly
1) Attach the power cord jacket into the power
socket on the main frame before plugging the
power cord plug into the wall outlet. Turn the AC
power switch on. Flip the ON/OFF switch to the
ON position. "0" sign is for OFF; "I" sign is for ON.
Note: The Overload switch is for device over
loading protection. Overload switch will pop-up
when the machine is electrically over loaded. Turn
off the AC power switch and turn it back on to re-
start the machine.
Congratulations!
Assembly for the VST-V8 Variable Stride Trainer
is complete.

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Pedal Locking Feature
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NOTE: FOR YOUR SAFETY, this Variable Stride Trainer is equipped with a pedal locking feature. The
pedals can be manually disabled so that it cannot be moved accidently. Turn the knob left or right one
click until you see the arrow point to the “LOCK OR UNLOCK” symbol. While the machine is in idle;
NEVER in motion, turn the knob (A3) to “LOCK” to disable the pedals or turn the knob to “UNLOCK” to
release the pedals. The machine should always be at the “LOCK” position when NOT in use.
WARNING: FOR YOUR SAFETY, never lock the pedal locking feature while the machine is in motion,
only when it is at a full complete stop is it safe to move the knob.
How to Transport the Variable Stride Trainer
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If the machine needs to be transported to a different location, make sure that the pedal lock knob is at
“LOCK” position. Lift up both sides of the rear supporting tubes until the front transportation wheels are
touching the ground. You may now move the machine to the desired location. After the move, gently
set the machine down at its new location and adjust the levelers on the bottom rear of supporting tubes
to stabilize the machine if needed.
WARNING: Never attempt to lift the VST by yourself, ask for additional help if needed and never
attempt to lift the machine if you have any medical issues.

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Console Operation Instructions
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Please read the console operating instruction thoroughly and familiarize yourself with the console
layout before choosing a workout. Going through the console first will give you ideas to the type of
workout possibilities you can choose from. Below is the console layout and detailed operation
instructions.
Make sure the VST is powered-up before you start using this console. This product is powered by AC
power; please make sure the power cord is properly plugged into the machine and wall outlet. Turn the
AC power switch to the ON position.
1. CONSOLE LAYOUT
Datadisplay
windows
Dotmatrix
profilewindow
Speed&RPM
displaysStridelength
display
AdjustmentDial
Functionkeys
Stridelengthquick
keys

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2. DISPLAYS
A. Speed & RPM Displays:
Current speed will be indicated on the speed display. Current revolution per minute will be shown on
the RPM scale.
B. Dot Matrix Profile Window:
Displays program profile during program setting and executing. The program profile will be different
depending on which program is selected.
There are 20 columns of LCD representing 20 segments of time; each time segment will represent or
equal =total program time divided by the 20 columns. During a workout, a column of LCD will blink to
indicate the time segment you are currently in during that point in time.
There are also 16 rows of LCD representing 16 levels of resistance. Each LCD row represents 1 level
of resistance and during a workout; a column(s) of LCD will blink to indicate the resistance level you are
currently in during that point in time. In the data display “Load” (Next to Watt) will also indicate level of
resistance. The appropriated row of LCD will light up when you adjust the resistance level.
C. Data Display Windows:
There are 6 data display windows displaying time, user, load/watt, distance, calories and pulse. While
setting up a program, the appropriated data window will blink to indicate which data you are currently
setting. Rotate the adjustment dial to adjust the value and press the ENTER key to confirm the value.
Note:
I. Setting a number other than 0 in those display windows will count the number down. If data
display setting is set at 0, the reading will count up.
Note: Display sleep mode: If user stops pedaling for 4 minutes, the display will shut down and
enter a “sleep mode.” Previous activities will be stored. To resume, simply press a button on the
console or pedal again.
3. KEYS
A. Adjustment Dial: Rotate the adjustment dial to scroll through programs or user selections.
Rotating the dial clockwise can increase the value for user data settings or to increase the resistance
level during a workout. Rotating the dial counter-clockwise can decrease the value for user data
settings or decrease the resistance level during a workout.
B. Function Keys: There are 3 function keys for program operation.
1) START/STOP Key: Pressing the START/STOP key once will start the program and all data will
begin to count. Press the START/STOP key again to stop the computer program. To resume, simply
press START/STOP one more time to start program.

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2) RESET Key: When program time is not counting, press the RESET key once to reset the
computer back to the beginning of a program selection. All previous recorded value such as: time,
distance, calories and pulse will be reset to 0, unless a user specifically entered a data value in the data
display window prior to starting a program. To reset the data value in a display window, simply go back
into a program and press enter until you reach the display window you want to change. Use the
adjustment dial to adjust the value, next press enter then reset to clear. Pressing and holding the
RESET key for 2 seconds will activate a total reset returning a user back to user profile selection.
3) ENTER Key: Press ENTER key to confirm the program setting, selection or data entry.
C. Stride Length Quick Keys (18”, 20”, 22”, 24” & 26”): There are 6 stride control quick keys,
press one of the 18” – 26” keys to adjust to desired stride length. You may change the stride length
anytime during a workout. Selected stride length will be shown on the stride length display window. A
user will want to adjust the stride length for a few reasons. First reason is for height, a user at or below
5’5” may feel more comfortable with 18” to 22” stride and a user at or above 5’5” may feel more
comfortable with 22” to 26” stride to compensate for their normal step/walking stride. In addition, as a
user increases speed, they may need to adjust the stride length to compensate for his or her normal
jog/run stride. Note: There is no right or wrong stride length for any user, choose any length according
to what feels most comfortable. Next reason why a user may want to adjust the stride length during a
workout is to work different muscle groups; a shorter stride length will work different muscles in your
legs and body than a longer stride length. An 18” stride can be comparable to a shorter stepping motion
and 26” stride can be compared to a lunge workout without the high impact as the same workouts
performed on a flat surface. While working out, adjusting resistance and or squatting while holding on to
the handlebars can also help to isolate these muscles further. Note: Always consult a local personal
trainer for more in depth work out details.
NOTE: When the stride motor is activated, you will hear the motor unlock and adjust, once motor is to
desired stride, the motor will click to lock position.

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4. Programs
When the console is first powered ON or the RESET button is pressed for 2 seconds, the console will
enter an idle mode and the LCD display will light up every segment with a 2 second beep sound. It will
then display “78.0” on the distance data display; as showing in the figures below.
A. User Profile: Before picking a program, it is recommended to set up your user profile. It will
ensure workout data calculations are more accurate and future workouts are more convenient. There
are four user spaces U1 – U4 to save user information, there is one profile for each user who will be
using the machine. User profile information such as sex, age, height, and weight information will be
saved permanently in each profile unless a user changes them.
Setting Up User Profiles:
Step 1: Select User Number: Power up the console or hold the reset button for a few seconds to enter
user profiles. Rotate the adjustment dial to select a user profile. Dot matrix profile will show the selected
user profile number, such as U1. Press the ENTER key to confirm selected user.
Step 2: Setup User Gender: Male or female symbol will light up. Rotate the adjustment dial to change
selection and press the ENTER key to confirm selected sex.
Step 3: Setup User Age: Default reading of 25 years of age or last entered age will appear on the dot
matrix window. Rotate the adjustment dial to adjust the age and press the ENTER key to confirm
selected age. The range of age is 1-99 years.
Step 4: Setup User Height: Default reading of 60 inches or last entered height will appear on the dot
matrix window. Rotate the adjustment dial to adjust the height and press the ENTER key to confirm
selected height. The range of height is 40 – 99 Inches.
Step 5: Setup User Weight: Default reading of 100 lbs or last entered weight will appear on the dot
matrix window. Rotate the adjustment dial to adjust the weight and press the ENTER key to confirm
selected weight. The range of weight is 40 – 350lbs.
After weight is selected, the user profile setup is complete and user information will be saved into
selected user number permanently. To change the user information, simply go through the setup
process and enter a different value.

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B. Program Selection: After user profile is setup, choose a program category that you would like
to exercise with. There are 5 categories of programs: Manual, Program, User, H.R.C. & Watt. Rotate
the adjustment dial to toggle thru the different program category and press the ENTER key to confirm.
To go back to the program category selection mode, simply press the RESET key once; the console will
reset back to program selection mode.
C. Manual Program: After user profile is set, the manual program will light up. Press the enter key
if this is the program you want to select; if not, rotate the adjustment dial to the desired program.
I. Quick Start: If you press the START/STOP once after you enter the manual program, time and
data display windows will start to count and you can exercise immediately. Simply start pedaling
and rotate the adjustment dial to adjust resistance level.
II. Manual Program: If you press the ENTER key to confirm manual program selection, the next
step is to setup load/ (resistance) level.
Dot matrix profile will light up one row and Load display will flash a 1; rotate the adjustment dial to
adjust the level from 1 to 16 and press ENTER to confirm. You can also adjust the resistance level
anytime during a program.
After load entry, time window will flash 00:00 or last entered time; rotate the adjustment dial to adjust
the time and press ENTER to confirm. The range of time is 0:00 – 99:59 (min: sec).
After time entry, the manual program setup is now complete; press the START/STOP to begin the
program.
Note: Manual program can also work as a goal training program for time, distance, calories or pulse.
(Pulse goal will work the same as the Target HR program). For the goal training program setup; please
make sure to only enter the value for the desired goal you want to achieve and enter 0 for all other
values. For example, if you entered in 2.0 miles for the distance value you need to enter 0 for time,
calories and pulse. The time will start counting up and the timer will stop when you reach the 2.0 mile
goal.
Please keep in mind, if you enter multiple values during setup, it will work as a multi goal program and
whenever a goal is reached, the timer will stop.

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D. Program (Preset Profile Program): During category selection, turn the adjustment dial till
program category selection is lit; press the ENTER key to enter preset profile programs. Rotate the
adjustment dial to toggle through the 12 different preset programs. The dot matrix profile window will
display programs number P01-P12 and then flash its preset profile. Press ENTER to confirm the profile.
After you selected a program profile, you can set your time goal. Time window will flash with 0:00;
rotate the adjustment dial to adjust the time and press ENTER to confirm. The program set up is now
completed. Press START/STOP to begin this program.
Preset Profile Programs:
E. User Program: This program “custom program” is designed for users to build a program profile
segment by segment (1-20) resistance change before exercising.
When the adjustment dial is rotated during category selection mode and user program name is lit;
pressing the ENTER key will confirm the User setting program.
The 1st segment LCD on the dot matrix window will start to blink. Rotate the adjustment dial to adjust
the resistance level. Pressing the ENTER key will confirm selection, entering you into the next segment
until the 20th column is reached. You may press and hold the ENTER key for 2 seconds to bypass the
rest of the profile settings to enter time. Note: The remaining segments will start with resistance level 1.
After all segments are completed, you will be prompted to setup the time goal before starting a workout.
Press the START/STOP key anytime to start the program.

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H.R.C. Program: H.R.C. programs are based off of user profile information. Heart rate control
programs are designed to keep you training at your chosen heart rate level. The console will adjust the
resistance level automatically to ensure the target heart rate is achieved and maintained during the
entire program.
Your target heart rate, the intensity needed to improve cardiovascular fitness, depends primarily on
your age and not your state of fitness. It is calculated as a percentage of your maximum heart rate,
estimated as 220 minus your age. It is most effective to train at your target heart rate between 60% and
85% of your maximum heart rate. In order to get the most accurate reading, it is recommended to enter
your age before your workout.
Note: A heart rate monitoring device must be used for the program to work. For better results, a chest
strap is recommended for this operation. It is also important to consult your physician before performing
any heart rate based training program.
Note: Only a 122k heart rate transmitter will work with the VST.
When the adjustment dial is rotated during the category selection mode and H.R.C. program category
name is lit; press the ENTER key to enter H.R.C. programs. Rotate the adjustment dial to toggle
through the 4 H.R.C. programs. The dot matrix profile will show the selected H.R.C. program: 55%,
75%, 90% or Target. Press ENTER to confirm the program.
Example: 220 - (Age 45) = 175 X multiplied by (55% or 75% or 90%) (Percentage 55%) = 96 bpm
Check page 19 for further assistance
I. (TAG) Target Heart Rate Program:
Press the ENTER key to select the TAG program; then setup your own heart rate goal. The Pulse
window will blink with the pulse value. Rotate the adjustment dial to adjust the value and press ENTER
to confirm. The range of pulse which can be selected is 30 – 230 bpm.
After pulse entry, time window will flash with 0:00 or last entered time. Rotate the adjustment dial to
adjust the time and press ENTER to confirm. After time entry, the program setup is now completed.
Press START/STOP to begin this program.
II. 55%; 75% & 90% Max Heart Rate Program:
As previously mentioned, a users max heart rate is equal to = 220 – age; 55%, 75% and 90% programs
are based off of your user profile setting (age), and when you enter into this program the heart rate
percentage will automatically be calculated. The calculated heart rate will be displayed in the pulse
window.
Rotate the adjustment dial till the desired percentage program is lit. Press the ENTER key to select one
of these three programs; the next step is setting up program time. Time window will flash with 0:00 or
last entered time. Rotate the adjustment dial to adjust the time and press ENTER to confirm. After time
entry, the program set up is now complete. Press START/STOP to begin this program.

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Target heart rate program 55% max heart rate program No pulse input for 5 seconds
Note: If there is no HR input for 5 seconds, the dot matrix will display (see above figure) until a
valid signal is received. Hold on to the pulse hand grips or use a wireless heart rate transmitter.
F. WATT Program (constant power program): Watt (power) is determined by speed & resistance.
This program is designed to let you set up your watt goal. The console will automatically adjust the
resistance level according to your speed to maintain your watt goal.
When the adjustment dial is rotated during category selection mode and WATT program name is
displayed, press the ENTER key to confirm the WATT program.
If you press the ENTER key to select the WATT program, the next step is setting up your watt goal. The
watt window will flash 120; rotate the adjustment dial to adjust the value and press the ENTER key to
confirm. The range of watt is 10 – 350 and can only be adjusted in decimals of 5.
After watt entry, time window will flash with 0:00 or last entered time; rotate the adjustment dial to adjust
the time and press ENTER to confirm. After time entry, the program setup is now complete; press the
START/STOP to begin this program.
Watt value can be adjusted anytime during program execution by rotating the adjustment dial.
Note: There are 3 symbols on the watt display during watt program signaling your actual watt value vs.
the setting and how you should react to it:
c: Watt value > Setting value 25% -- User should slow down
z: Watt value in the setting range -- User should maintain the speed
d: Watt value < Setting value 25% -- User should speed up
Please note whenever the program time is achieved, there is a beeping sound to alarm you, you can
press any key to stop the alarm.
Changing Distance Reading from Miles (ML) to Kilometers (KL)
If you press and hold the START/STOP and RESET button at the same time for a few seconds, it will
allow you to change distance reading from miles to kilometers. Use the resistance dial to rotate to ML or
KL then press the enter key to confirm selection.

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Monitoring Your Heart Rate
In order 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 defines this target as 60%-
85% 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 will vary from one person to
another. Use this number to find your approximate effective target zone. It is most effective to train at
your target heart rate between 60% and 85% of your maximum heart rate; referred to as “Training
Zone”. In order to get the most accurate reading, it is recommended to enter your age before your
workout.
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 resting 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 85% of your maximum heart rate may be too strenuous 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 100bpm 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 level of the next exercise.
Fitness Safety: The Heart Rate chart indicates average heart 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 professional can help you
determine the exercise intensity that is appropriate for your age and condition.