Pro Fitness EB3000 Owner's manual

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These instructions contain important information which will help you get the best from your
equipment and ensure safe and correct assembly, use and maintenance.
If you need help or have damaged or missing parts, call the Customer Helpline: 0345 6001714
or visit www.argos-support.co.uk
EB3000 Exercise Bike
Assembly & User Instructions- Please Keep for future reference
859/8978
Important – Please read these instructions fully before assembly or use

Contents
Safety Information
2-3
Components - Parts
4
Components – Fixings
5
Assembly Instructions
6-12
Workout Area
13
Exercise Information
14-27
* Before starting
14
* Muscle Chart
15
* Warming up and Cooling down
16-17
* Console Operation
18-26
*Adjustment of the seat
27
*Adjustment of the handle
27
Care and Maintenance
28
Exploded Parts Diagram
29
Parts List
30-31
1

、
This exercise equipment is built for optimum safety. However, certain precautions apply whenever you
operate a piece of exercise equipment. Be sure to read the entire manual before you assemble, operate or
use this equipment.
Assembly
• The product must be installed on a stable and
level surface. To protect the floor or carpet from
damage, place a mat under the exercise bike.
• Assemble the item as close to its final position
(in the same room) as possible.
• Make sure you have enough space to layout the
parts before starting.
• Dispose of all packaging carefully and responsibly.
• Check you have all the components and tools
listed in the parts list, bearing in mind that, for ease
of assembly, some components are pre-assembled.
• The assembly of this equipment is best carried out
by 2 people.
Use
• It is the responsibility of the owner to ensure that
all users of this product are properly informed as to
how to use this product safely.
• This product is intended for domestic use only.
Do not use in any commercial, rental, or institutional
setting.
• Use the equipment only for intended use, as
described in this manual. Do not use attachments
not recommended by the manufacturer.
• Keep this equipment indoors, away from moisture
and dust. Do not put the equipment in a garage,
outbuilding, covered patio, or near water.
• Your product is intended for use in clean dry
conditions. You should avoid storage in excessively
cold or damp places as this may lead to corrosion
and other related problems that are outside our
control.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
• Always wear appropriate workout clothing when
exercising. Do not wear loose or baggy clothing, as
it may get caught in the equipment. Wear trainers to
protect your feet while exercising.
• Do not place any sharp objects around the
equipment.
• Keep hands away from all moving parts.
• If any of the adjustment devices are left projecting,
they could interfere with the user’s movement.
• Before using the equipment to exercise, always
perform stretching exercises to properly warm up.
• Only one person at a time should use the
equipment.
• If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the workout
and seek immediate medical attention.
• Injuries to health may result from incorrect or
excessive training.
• This product is suitable for a maximum user
weight of: 120kg.
• This product conforms to: BS EN ISO 20957-1
and -5 Class (H) - Home Use - Class (C).
• This stationary training equipment is not suitable
for high accuracy purposes
• The braking system is adjustable.(speed
independent)
• When choosing a location for the equipment make
sure that the location and position permit access to
a plug.
• Keep the power cord away from any heated
surface.
• Do not operate the equipment if the power cord or
plug is damaged, or if the equipment is not working
properly.
• Always examine your exercise bike before use to
ensure all parts are in working order.
• Never insert any object or body parts into any
opening.
Important – Please read fully before assembly or use
Safety Information
2

Warning: Before beginning any exercise program, consult your Doctor. This is especially important for
persons over the age of 35 or persons with pre-existing health problems. You MUST read all instructions
before using any fitness equipment. Argos and its associates assumes no responsibility for personal injury or
property damage sustained by or through the use of this product. Over exercising may result in serious injury
or death. If you feel faint stop exercising immediately. Warning! Heart rate monitoring systems may be
inaccurate. For the most accurate heart rate measure, please hold both hand pulse sensors continuously
during any programme.
Safety Information
Important – Please read fully before assembly or use
3

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
before contacting Argos regarding any missing components.
Components - Parts
If you have damaged or missing parts, please call the
Customer Helpline: 0345 6001714
http://www.argos-support.co.uk
Please check you have all parts listed below
4
1. Main Frame
2. Rear Stabilizer
3. Front Stabilizer
4. Seat Post
5. Seat Bracket
6. Front Post
7. Handle
33. Front Post
Cover （L&R）
9. M10 Lock Knob
10. M8 Lock Knob
11. Saddle
12. Pedal (Left/Right)
13. Console
14. Seat Bracket Cover
（L&R）
15. Handle Cover
（L&R）
16. Bottle Holder
68. Power Adaptor
34. Front Post Ring

Note:The quantities below are the correct amount to complete the assembly. In some cases more
hardware may be supplied than are required. Some of the fixings are pre-fitted to the larger components.
Please check carefully before contacting Argos regarding any missing fixings.
Components - Fixings
Please check you have all parts listed below
5
M10×20mm Allen Bolt ×4
17
18
19
21
22
23
24
75
74
10mm Spring Washer ×4
10mm Washer ×4
8mm Washer × 4
8mm Spring Washer ×4
M8×15mm Allen
Bolt ×4
M5×5mm Philips Screw ×4
ST4.2×15mm Philips
Screw × 3
5mm Allen Key ×1
6mm Allen Key ×1
Multi Wrench ×1
Joint Ring ×2
63
ST4.2×15mm Philips
Self-drilling Screw ×4
ST4.8×15mm Philips
Screw ×2
25

`
Total mass of the product is 34.5 kgs. Total size of the equipment is (width) 56cm × (depth) 106.5cm ×
(height) 142.5 cm.
KEY
1 Main Frame
2Rear stabilizer
3Front Stabilizer
4Seat Post
5Seat Bracket
6 Front Post
7Handle
8M16 Lock Knob
9M10 Lock Knob
10 M8 T Shaped Lock Knob
11 Saddle
12 Left & Right Pedal
13 Console
15 Left & Right Handle Cover
Assembly Instruction
27 Hand Pulse Sensor
29 Transportation Wheel
30 Levelling Foot
46 Left & Right Crank
68 Power Adaptor
6

Assembly Instructions
A. Attach Front stabilizer (3) to the Main frame (1) using 2 x 16MM Allen bolts (17) , 2 x10MM Spring
Washers (18) and 2 x10MM Washers (19) .
B. Attach Rear stabilizer (2) to the Main frame (1) using 2 x 16MM Allen bolts (17) , 2 x10MM Spring
Washers (18) and 2 x10MM Washers (19) .
Note: The knob on the Levelling Feet (30) can be rotated to ensure the bike sit flat on the ground as
shown in the diagram. Turn it anti clockwise to increase height and turn it clockwise to decrease height.
Step 1
7
2
18
3
19
17
17
18
19
17
18
19
1
30

Assembly Instructions
A. Place the Front Post Ring (34) around the Front Post (6).
B. Connect the Main Wire A and B.
C. Fix the Front Post (6) to the Main Frame (1) and tighten with 4 x M8x15MM Allen bolts (23), 4 x
8MM Spring Washers (22), 4 x 8MM Washers (21) .
D. Attach the Front Post Cover (33L/R) to the Main Frame (1) and the Front Post Ring (34) with 3 x
ST4.2 x 15mm Phillips Screws (25).
Step 2
8
34
22
21
23
22
21
23
A
B
6
33R
1
33L
25
25
25
1

Assembly Instructions
A. Connect the Pedals (12 L&R) to Cranks (46 L&R) as shown.
Note: For the two foot pedals marked "L" and "R". Fasten the left pedal by turning anti-clockwise and
fasten the right pedal by turning clockwise. Attach the pedal straps to the pedals as shown in the
diagram, the tension for pedal strap is adjustable.
B. Fix the Bottle Holder (16) to the Front Post (6) with2 x ST4.8 x 15mm Philips Screw (75).
C. Connect the Main Wire C to D, then pass the two Console Pulse Sensor Wires E through the upper
openings of the Front Post (6) as shown in the diagram.
D. Attach the Console(13) onto the top of the Front Post (6) and secure with 4 x 8MM Dome Head
Philips Bolts (71).
Note: The 4 x 8MM Dome Head Philips bolts (71) are pre-fitted on the back of the Console (13).
Step 3
9
C
D
12R
12L
16
6
75
E
13
71
71
E
75
46

Assembly Instructions
A. Attach the Handle (7) to the bracket on the Front Post (6), adjust to your required position and tighten
with the M8 Lock Knob (10).
B. Connect the two wires (E&F), then insert the wires into the hole.
C. Fit the L&R Handle Cover (15) onto the Front Post (7) with 4 x ST4.2 x 15mm Phillips Self Tapping
Screw(63). Put the two Joint Rings (74) on the Handle (7) and push to the Handle Cover (15) as
shown in the diagram.
Step 4
10
10
74
15L
63
63
15R
63
63
7
74
6
E
F
F
E

A. Attach the Saddle (11) to the Seat bracket (5), secure with using 3 x 8MM Washers (21), and
3 x M8 Aircraft Nuts (20).
Note: The fixings (20) and (21) have been pre-fitted to the Saddle (11).
B. Attach the Seat bracket (5) to the top of the Seat Post (4) using M10 Lock Knob (9).
Move the Saddle (11) forward or backward to a suitable position then tighten the M10 Lock Knob (9).
C. Insert the Seat Post (4) into the Main frame (1). Position the Seat Post (4) upward and downward at
your required and secure with the M16 Lock knob (8).
Note: The seat height is correct when the knee is slightly angled with the pedal vertically down and
the foot parallel to the floor. Please don't pull the Seat Post (4) out of the Main Frame (1) beyond the
Max mark on the Seat Post(4).
Step 5
11
Assembly Instructions
1
11
20/21
5
4
9
8

Step 6
A. Fix the Seat Bracket Cover (14 L&R) to the Seat bracket (5),using M5 x 5mm Philips Screw (24).
B. Insert the Power Adaptor (68) into the socket on the back of the Main Frame (1).
24
5
14L
14R
68
12
24
24
24
1
Assembly Instructions

The free area must be at least 0.6m greater than the training area. This is a space where you can safely
dismount, without obstruction, in case of an emergency. Where two pieces of equipment are positioned
adjacent to each other the free area may be shared.
Only one person should be within the training area when the equipment is in use.
Workout area
13

85% to Max
65% to 85%
55% to 65%
Up to 55%
Tailor your exercise program according to your physical condition. If you have been inactive for several
years, or are overweight, you must start slowly and increase your time on the equipment; a few minutes per
workout increase is advisable.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic
fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to
work at your own pace.
Please remember these essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine you should
adopt.
• Begin your training program slowly with realistic goals.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat even surface with adequate training area, as prescribed in this manual.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise at an appropriate intensity. The intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known
as your target zone. You can find your target zone in the table below.
200
180
160
140
120
100
80
25 30 35 40 45 50 55 60 70
Age
During the first few months of your exercise program, keep your heart rate near the low end of your target zone
as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140 beats per minute.
(A six-seconds count is used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
required level.
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Exercise Information
Before starting
14
Beats per minutes (bpm)

Aerobic Exercise
Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle.
Aerobic exercise is promoted by any activity that uses your large muscles (arms, legs, or buttock, for
example).
Weight Training
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can
store, weight training is an essential part of an exercise routine. Weight training helps tone, build and
strengthen muscle. If you are working above your target zone, you may want to do a lower number of
reps.
Targeted Muscle Groups
The exercise routine that is performed on the exercise bike will develop the lower body muscle groups.
These muscle groups are highlighted on the muscle chart below.
Muscle Chart
15
Exercise Information
Exercise Information
A: Trapezius
B: Anterior Deltoid
C: Pectoralis Major
D: Serratus Anterior
E: Biceps
F: Abdominal
G: Sartorius
H: Quadriceps
I: Tibialis Anterior
J: Trapezius
K: Posterior Deltoid
L: Triceps
M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemiu

Each workout should include the following three parts:
1. A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up
increases your body temperature, heart rate, and circulation in preparation for exercise.
2. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your
training zone for longer than 20 minutes.)
3. A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and
will help to reduce post-exercise muscle soreness.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your
everyday life.
Suggested Stretches
Fora correct warm up, see the following basic stretching exercises. Move slowly as you stretch, never bounce.
Toe touch stretch
Stand with your knees bent slightly and
slowly bend forward from your hips.
Allow your back and shoulders to relax
as you reach down toward your toes as
far as possible.
Hold for 15 counts, then relax
Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
Hamstring stretch
Sit with one leg extended. Bring the sole
of the opposite foot toward you and rest
it against the inner thigh of your
extended leg. Reach toward your toes
as far as possible.
Hold for 15 counts, then relax
Repeat 3 times for each
Stretches: Hamstrings, lower back and groin.
Warming up and Cooling down
16
leg.

Inner thigh stretch
Calf/achilles stretch
With one leg in front of the other, reach
forward and place your hands against a wall.
Keep your back leg straight and your back
foot flat on the floor. Bend your front leg,
lean forward and move your hips toward the
wall.
Hold for 15 counts, then relax.
Repeat 3 times for each leg. To cause
further stretching of the achilles
tendons, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
Quadriceps stretch
With one hand against the wall for
balance, reach back and grasp one foot
with your other hand. Keeping your bent
knee pointing directly downward towards
the floor, gentle pull your
heel towards your buttock until you feel a gentle
stretch in the target area.
Hold for 15 counts, then relax.
Repeat 3 times .
Stretches: Quadriceps and hip muscles.
Sit with the soles of your feet together
and your knees outward. Pull your feet
toward your groin area as far as possible.
Hold for 15 counts, relax.
Repeat 3 times.
Stretches: Quadriceps and hip muscles.
Exercise Information
17
leg.

Exercise Information
Console Operations
RECOVERY Key:
This function is used to test your recovery after workout.
Press this key and hold the hand pulse sensors. The
console will count down 60 seconds and a value of
F1 to F6 will be displayed. F1 means good recovery.
Note: You need to have your pulse tested during the
workout before using this function. Otherwise this
key will not work.
MODE Key:
●Press to switch SPEED/Distance to RPM/ODO
during workout.
To switch the functions that need to input desired
value under workout mode.
RESET Key
●Clear the value to zero when set up workout mode.
+ Key:
●Increases value of selected workout
parameter. During the workout pressing +will
increase the resistance load.
- Key:
●Decrease value of selected workout
parameter. During the workout pressing -will
decrease the resistance load.
START/STOP Key:
●Start or Stop workout.
●Start body fat measurement and quit the
body fat program.
●When off, press and hold the START/STOP
key for 3 seconds to reset all functions.
Key Functions
Exercise Information
Display
Mode
Start/Stop
Recovery
Reset
18
Mobile phone holder

Specifications
Window
Display
Default
Stored
Functions
TIME
0:00 - 99:59 (minute : second)
0:00
No
DISTANCE
0.00- 999.9( Km)
0.00
No
CALORIES
0 - 9999(Cal)
0
No
AGE
10 - 99 years
30
No
GENDER
Male / Female
Male
No
WEIGHT
20 - 150(Kg)
75
No
HEIGHT
100 - 250(Cm)
175
No
SPEED
0.0 - 99.9(Km/hour)
0.0
No
PULSE
50 - 200 (BPM)
0
No
RPM
0 - 250 RPM
0
No
ODO
0.0 – 9999(Km)
0.0
No
BODY FAT
0% - 50%
0
No
GRADE
L1–L24(Brake resistance level)
No
USER
USER (4 user programs)
U1
YES
Console Operation
CONSOLE DISPLAY .
1. This is an LCD display showing TIME, SPEED,
DISTANCE, CALORIE, AGE and PULSE.
2. Dot matrix display:
The LCD screen will have a single dot matrix
display with 8 rows and 10 columns to display
profile for the active program.
MODE.
1. POWER UP Mode: When the first turned on, the
bike will make a long beeping sound before the
console enters the calendar mode. The console
will display calendar, time and
temperature.Press "MODE", "+" and "-" to setup
the calendar and time.
2. Sleep/Calendar Mode: After 4 minutes of
inactivity, the console will enter Sleep/Calendar
Mode.
3.WAKE UP Mode: Pedal the machine, or press
any key, to start the machine when inactive.
Exercise Information
19