Power Plate powerBIKE User manual

Instructions for Use
Power Plate®powerBIKE ™

Introduction
The Power Plate®powerBIKE™ is a stationary bike which
combines two individually validated exercise methods – cycling
and vibration training. The effectiveness of both cycling and
vibration training are each well-established and recognized
independently – but this is the rst ever mechanical stationary
bike with integrated vibration technology.
The integrated vibration technology in the pedals produces high
frequency vibrations while revolving. This combination of cycling
and vibration training provides simultaneous cardiovascular
and strength training benets. The vibrations increase workout
intensity , but also prompt the stretch reex, making this
increased intensity seem easier to cope with. That means you
can increase your workload and the amount of calories burned,
thus improving your training results, without increasing the length
of your workout.
We hope you will enjoy using the Power Plate powerBIKE.
Contents
© 2011 Power Plate International Ltd and Power Plate North America, Inc. All rights reserved. Power Plate®
powerBIKE™, the powerBIKE device, design and logo are registered trademarks and/or intellectual property
of Power Plate International Ltd., Power Plate North America, Inc. and/or their afliates. All other trademarks
are the property of their respective owners. Power Plate® machines are protected under patents and design
rights in numerous countries around the world. Power Plate retains all rights (including copyright, trademark
and all other intellectual property rights) and in relation to all information provided in this manual. You may
not copy, publish or distribute any of the information contained in this manual, or in any other documents
published by Power Plate without its written permission.
IMPORTANT !
Read all precautions and instructions in this manual before using this equipment.
Keep this manual for future reference. Improper assembly, maintenance or use can void
the warranty terms.
Introduction 01
Important Safety Instructions 02
Adjustment Guidelines 03
Saddle Height Adjustment 03
Saddle Horizontal Adjustment 03
Handlebar Adjustment 04
Pedals Adjustment 05
Guidelines for Use/Functions and Features 05
Vibration 05
Resistance 06
Brakes 06
How to move the PowerBIKE™ 07
Maintenance 08
Daily Maintenance 08
Regular Maintenance 08
Technical Specications 09
Certications 09
Warranty 09
Programs 10
Contact and Support 12
1

Important Safety Instructions Adjustment Guidelines
WARNING!
To reduce the risk of serious injury, read
the following important precautions
and information before operating the
powerBIKE™.
1. It is the responsibility of the owner
to ensure that all users of the
powerBIKE are informed of all
warnings and precautions.
2. Operate and maintain the powerBIKE,
only as described in this manual.
3. Keep the powerBIKE, indoors, away
from moisture and dust. Do not
place the powerBIKE, in a garage or
covered patio or near water. Place
the powerBIKE on a level surface.
To protect the oor or carpet from
damage, place a mat beneath the
powerBIKE.
4. Make sure that there is adequate
room around the powerBIKE,
5. Regularly inspect and properly
tighten all parts of the powerBIKE, as
recommended in this manual. Please
replace defective parts immediately
and do not use the powerBIKE until
repair is performed. Only use original
parts from the manufacturer.
6. Children under the age of 16
should only be allowed to use the
powerBIKE with parental consent
and with guidance from a qualied
instructor.
7. The powerBIKE should not be used
by persons weighing more than
100kg / 220.462 lb
8. Always wear appropriate athletic
clothes and shoes while operating
the powerBIKE. Do not wear loose
clothes or shoes with loose laces that
could become caught on powerBIKE.
9. Before using the powerBIKE, make
sure that you are familiar with the
operation of the powerBIKE (see
pages 3-7).
10.The powerBIKE does not have an
independently moving ywheel
(wheel) so the pedals will continue to
move together with the ywheel until
the ywheel stops.
11. Always regulate the ywheel
resistance so that your pedalling
motion is controlled (see page9).
12.Keep your back straight while using
the powerBIKE do not arch your
back.
13.If you feel pain or dizziness while
exercising, stop immediately, rest and
cool down.
14.If replacement parts are needed, use
only manufacturer supplied parts.
Contact your local powerBIKE agent,
distributor or retailer for advice.
WARNING! Before beginning any
exercise program, consult your
physician. Read all instructions before
using. Be aware that incorrect or
extensive training may result in serious
health injuries. The manufacturer
assumes no responsibility for personal
injury or property damage sustained
by or through the use of this product.
Always adjust the powerBIKE to the
optimal position for your personal
needs.
Saddle height adjustment
Sit on the saddle and slowly pedal until the left pedal is in the
lowest position. Your knees should be slightly bent without
dropping the hips. To avoid hyper-extending your knees, make
sure that your legs are not completely straight.
If the saddle is not at the correct height for your needs, it should
be adjusted. The saddle height adjustment knob is located at the
back of the column which holds
the saddle shaft. Loosen the knob
until the saddle moves up or down.
Position the saddle at the optimum
height for your requirements and
tighten the knob so that the shaft
stays rmly in place. Remount the
powerBIKE™ and check that the
saddle is in the correct position
for your needs, based on the
guidance above.
Saddle horizontal adjustment
Proper horizontal adjustment of the saddle is very important in
avoiding injury to the knees. Sit on the saddle and move the
pedals until the crank arms are in horizontal position. Using your
forward most leg as a marker, your kneecap should be directly
above the center of the pedal
so that a straight line is created
between knee and center of
the pedal (see the dotted line in
image to the right).
To adjust the horizontal position
of the saddle, rst dismount the
powerBIKE. Next, loosen the
rear adjustment knob which is
positioned on the saddle shaft,
just below the saddle itself and
slide the saddle forwards or
backwards as required, and then
retighten the knob.
The powerBIKE™ can be adjusted for maximum comfort and exercise effectiveness. The instructions below
describe the approach to adjusting the powerBIKE to ensure optimal user comfort and ideal body positioning;
you may choose to adjust the powerBIKE differently.
2 3

Handlebar Adjustment
Begin with the top of the handlebar at relatively the same
height or just slightly higher than the top of the saddle (dotted
horizontal line A in the drawing below) and at a neutral fore/
aft position (see dotted vertical line B in drawing below). If your
knees touch the handlebars or if you experience back discomfort
while pedalling for extended periods of time, the height of the
handlebars should be
adjusted. First, dismount
the powerBIKE™. Nex t,
turn the front adjustment
knob (located at the top
of the column which
holds the handlebar shaft)
counter clockwise, slide
the handlebar post up or
down, and then retighten
the adjustment knob.
Next, the horizontal position of the handlebar should be adjusted.
If the handlebar is too close to the saddle, your breathing may
feel restricted; if the handlebar is too far from the saddle, you
may experience back discomfort. To adjust the horizontal
position of the handlebar, rst dismount the powerBIKE. Loosen
the adjustment knob, located underneath the handlebar, and
move the handlebars back or forward to your preferred position.
Tighten the adjustment knob rmly and remount the powerBIKE
to check that the positioning is correct.
The handlebar offers a wide variety of hand positions for personal
preferences. Changing your hand position can change the
angle of your back, neck, and arms. To minimize the stress on
your muscles during your workouts, change your hand position
frequently.
Pedals adjustment
The pedals feature toe-clips on one side and SPD cleats on
the opposite side. The toe-clip straps should be snug but not
too tight.
A
B
Guidelines for Use /
Functions and features
Vibration Frequency
The vibration function can be turned on or off with the knob
located on the left of the handlebar column. To turn the vibrations
on, turn the left knob towards you - toward the back of the bike.
To turn off the vibrations, turn the knob towards the front of
the bike.
The frequency of the vibration is determined by the revolving
speed. The faster you pedal the higher the vibration frequency.
The ratio between the vibration frequency and a pedal stroke is
1:18. For example, if you pedal at 90 rotations per minute (RPM),
the frequency of the vibration will be 27 Hz (27 vibrations per
second). At 120 RPM the vibration frequency will be 36 Hz
(36 vibrations per second). See table for more examples.
Higher frequencies are not necessarily better or more intense.
We advise that you pedal at your personal preferred RPM with
variations up and down to simulate performance as much
as possible See programs chapter for examples of training
programs.
IMPORTANT: Always start and end your session on the
powerBIKE with the vibration turned off and resistance set to low.
This helps to prepare you for your training session and also helps
to maintain the mechanical operation of the powerBIKE.
RPM Freq (Hz)
60 18
70 21
80 24
90 27
100 30
110 33
120 36
130 39
4 5

down and lift the back high enough so that the wheels under
the front touch the ground. Roll the PowerBIKE while holding the
back end off the ground.
Resistance
The resistance is applied by Eddy current. The resistance
is generated by using magnets which act on the y wheel.
It may be adjusted with the resistance knob on the right
side of the handlebar column. To increase the resistance,
turn the knob away from you (clockwise - to the right).
To decrease the resistance, turn the knob towards you
(counter-clockwise - to the left)
Brakes
To stop or slow down use the break lever on the
handlebar shaft. To slow down or stop the bike press the
break lever downwards.ywheel.
If you need to move the powerBIKE™ push the handlebar
How to move the PowerBIKE
6 7

Technical Specications
Dimensions: Footprint: 55in w x 22in d / 140cm w x 56cm d
Max. handlebar height: 41in / 103cm
Max. saddle height: 44in / 113cm
Weight: Total: 121lb / 55kg
Flywheel: 23lb / 10.5kg
Max. user weight: 220lb / 100kg
Certication
BS EN 957-1:2005, BS EN 957-10:2005, ASTM F1250-00:2006
Warranty
Frame 5 years
Parts 1 year
Labor 1 year
Wear Items 6 months
Saddle Upholstery
Pedal Clip & Strap
Handlebar Grip
Brake Felt
Regular maintenance must be performed on the
powerBIKE™ for optimal performance and longevity.
Please read and follow all instructions below. If the
powerBIKE is not maintained as described, components
may wear excessively and the powerBIKE may become
damaged. Improper maintenance will void the warranty
terms. If you have questions about maintenance, contact
your local distributor or refer to www.powerbike.com.
Daily maintenance
1. Make sure that the powerBIKE is level. If the powerBIKE
rocks on your oor, turn the leveling feet underneath the
front or rear stabilizer until the rocking motion is eliminated
2. After each user nishes exercising, the powerBIKE
should be disinfected and cleaned to maintain a hygienic
environment. First, apply a disinfectant spray to the
handlebars and the saddle. Dry the handlebars and the
saddle using a lint-free cloth. Next, apply a small amount
of disinfectant to a lint-free cloth and clean the adjustment
knobs and the lock handles. Avoid using strong
detergents on the powerBIKE frame.
Regular maintenance
Some parts of the powerBIKE may become loose as a
result of repeated use. Check pedals, toe clips, and pedal
straps, and make sure that they are properly tightened.
Next, check all exposed screws, bolts, and nuts, and
make sure that they are properly tightened. Finally, check
the saddle to make sure that it is not loose or damaged.
Maintenance
8 9

powerBIKE™: Endurance Level 3
Elapsed Time Duration Movement Resistance Cadence Vibration
0:00–5:00 5 min Seated Level 1 (Low) 90 RPM On
5:00–7:00 2 min Standing Level 4 / 5 (High / Very High) 70 RPM On
7:00–8:00 1 min Seated Level 1 (Low) 90 RPM On
8:00–10:00 2 min Seated Level 4 / 5 (High / Very High) 80 RPM On
10:00–11:00 1 min Seated Level 1 (Low) 90 RPM On
11:00–23:00 12 min Repeat minutes 5:00–11:00 two times for a total of three intervals.
23:00–30:00 7 min Seated Level 1 (Low) 90 RPM On
powerBIKE Intense Interval
Elapsed Time Duration Movement Resistance Cadence Vibration
0:00–10:00 10 min Seated Level 2 (Med) 90 RPM On
10:00–10:15 15 sec Seated Level 5 (Very High) 100 RPM On
10:15–10:30 15 sec Seated Level 1 (Low) 100 RPM On
10:30–20:00 9 min,30 sec Repeat minutes 10:00–10:30 19 times for a total of 20 intervals.
20:00–30:00 10 min Seated Level 1 (Low) 90 RPM On
powerBIKE: Sprint
Elapsed Time Duration Movement Resistance Cadence Vibration
00:00–10:00 10 min Seated Level 1 (Low) 90 RPM On
10:00–10:30 30 sec Seated Level 5 (Very High) Sprint On
10:30–12:30 2 min Seated Level 1 (Low) 90 RPM On
12:30–22:30 10 min Repeat minutes 10:00–12:30 four times for a total of five intervals.
22:30–30:00 7 min, 30 sec Seated Level 1 (Low) 90 RPM On
powerBIKE: Fat-Burning and Recovery
Elapsed Time Duration Movement Resistance Cadence Vibration
:0:00–10:00 10 min Seated Level 1 (Low) 80 RPM On
10:00–11:00 1 min Standing Level 1 (Low) 70 RPM On
11:00–12:00 1 min Seated Level 2 (Med) 90 RPM On
12:00–20:00 8 min Repeat minutes 10:00–12:00 four times for a total of five intervals.
20:00–30:00 10 min Seated Level 1 (Low) 80 RPM On
The programs below have been tested by multiple professional cyclists, but this does not guarantee that they
are suited for everybody, or that results are assured. As with every form of training, a combination of factors
including diet, rest and other activities will also contribute to achieving the desired outcome.
Before beginning any exercise program, you should consult your physician for a full medical checkup and
obtain clearance to participate in physical exercise.
powerBIKE™: Beginner Ride
Elapsed Time Duration Movement Resistance Cadence Vibration
0:00–5:00 5 min Seated Level 1 (Low) 90–100 RPM Off
5:00–6:00 1 min Seated Level 2 (Med) 90–100 RPM On
6:00–7:00 1 min Seated Level 2 (Med) 90–100 RPM Off
7:00–25:00 18 min Repeat minutes 5:00–7:00 nine times for a total of 10 intervals.
25:00–30:00 5 min Seated Level 1 (Low) 90–100 RPM Off
powerBIKE: Endurance Level 1
Elapsed Time Duration Movement Resistance Cadence Vibration
0:00–10:00 10 min Seated Level 1 (Low) 90 RPM On
10:00–11:00 1 min Standing Level 4 (High) 70 RPM On
11:00–12:00 1 min Seated Level 1 (Low) 90 RPM On
12:00–13:00 1 min Seated Level 4 (High) 90 RPM On
13:00–14:00 1 min Seated Level 1 (Low) 90 RPM On
14:00–22:00 8 min Repeat minutes 10:00–14:00 two times for a total of three intervals.
22:00–30:00 8 min Seated Level 1 (Low) 90 RPM On
powerBIKE: Endurance Level 2
Elapsed Time Duration Movement Resistance Cadence Vibration
0:00–10:00 10 min Seated Level 1 (Low) 90 RPM On
10:00–11:00 1 min Standing Level 4 (High) 70 RPM On
11:00–12:00 1 min Seated Level 4 (High) 90 RPM On
12:00–13:00 1 min Seated Level 1 (Low) 90 RPM On
13:00–22:00 9 min Repeat minutes 10:00–13:00 three times for a total of four intervals.
22:00–30:00 8 min Seated Level 1 (Low) 90 RPM On
Programs
10 11

Further information can be found
on the website www.powerbike.com
or from your local powerBIKE ™
representative.
Power Plate International Ltd
First Floor, 13 George Street
London W1U 3 QJ
United Kingdom
T | [phone]
F | [phone]
[e-mail]
Power Plate North America Inc
17900 Von Karman, Suite 125
Irvine, CA USA 92614
T | [phone]
F | [phone]
[e-mail]
87 7. 87. p l at e
Rev. 1.0 – 30/MAR/2011© Copyright 2011 Power Plate. All Rights Reserved.
Contact and Support