Revbox MK7.0 User manual

REVBOX
MK7.0
INSTRUCTION
MANUAL

WELCOME
TO THE
REVBOX
COMMUNITY...
Congratulations on the purchase of your new
Revbox – a low inertia, stationary air resistance
trainer with no fly wheel assistance, designed,
developed and assembled in New Zealand.
The Revbox will make you stronger and more
efficient, as it recruits and engages all the muscle
groups throughout your entire pedal stroke,
increasing strength and neuromuscular efficiency,
and perfecting your pedaling technique.

IN THE
BOX...
Your Revbox MK7.0 will come with:
Additional parts are also available:
• Inertia set
• Training Mat
• Revbox travel/storage bag
• Speed & Cadence Sensor sets
• Heart Rate monitor set
• Thru axle conversion kit
1
2
34
5
6
7
Revbox trainer unit
Stabiliser leg
Short quick-release skewer for the stabilizer leg
Long quick-release skewer to mount your bike
Velcro fastened carry handle (remove if not required)
Two 0.7mm cassette spacers if required (10sp freehub bodies only)
Two spare rubber end-caps for the stabiliser leg
1.
2.
3.
4.
5.
6.
7.

TO SET
UP;
1. After removing your
Revbox from all packaging,
fit the short quick release
skewer to the lower front of
the Revbox unit.
2. Mount the stabiliser leg onto
the short quick release skewer.
Make sure that the stabiliser leg
is pushed in as far as possible (so
there is almost no gap between the
leg and the unit) and that the guide
plates are resting on the stops.
3. Tighten the skewer
as tight as possible to
fix the stabiliser leg
securely in place.
To ensure your Revbox is set up correctly, please follow these steps:

4. Mount a suitable cassette
to the freehub body.
5. Fit the long quick release
skewer to the trainer through
the cassette/freehub axle.
Mounting your bike to
the Revbox unit:
1. Remove the rear wheel from your bike
and fit it to the trainer.
2. Ensure that the drop outs rest on the
long quick release axle, then make
sure the quick release is done up
tight. (This is done easiest with the
gears set in the smallest sprockets).
If you require any further assistance with
your set up, do not hesiate to contact us

When transporting the Revbox:
1. Keep it properly secured – we recommend
investing in the Revbox carry bag to keep
all the parts protected.
2. Use the supplied Velcro fastened carry
handle to lift the Revbox. (Make sure
that the Velcro is fully secured.)
3. If you use the optional Revbox carry bag,
store the stabilizer leg in the special
compartment inside of the bag, so that the
leg fork does not scratch the side panels.
TRANSPORT
& CARE
4. If the protection mesh becomes bent, pull
it gently back out with an L shaped tool,
so that it does not interfere with the fan
at any point of the rotation.
5. Always remove the long top skewers
before placing the trainer in the bag.
A
B
A
B

While using the Revbox
1. Avoid placing pressure or weight on the
mesh that covers the top of the fan.
2. Do not put pressure or force
on the mesh of the side panels.
3. Avoid rocking your bike excessively.
Although the Revbox is very stable,
rocking can cause damage to both
your bike and the trainer.
4. Ensure the unit is on a flat, hard surface.
The training mat is an ideal addition to
protect surfaces, provide grip and catch
any drink or sweat spills.
REVBOX
IN USE
5. Although the Revbox is entirely
enclosed and is very safe to use,
we strongly recommend that you
train in a safe and controlled
environment, without children
or pets around, so that no small
body parts can get into the
machine while it is in use.
AA

MAIN-
TENANCE
Although the Revbox is largely maintenance
free, there are a few small things you can
do to enhance the longevity of your unit.
1. After about every two weeks of use, check and
tighten all the bolts on the unit with a torque
wrench – they should be tightened to 8Nm.
2. Periodically check the chain on the Revbox
to make sure it is not becoming too slack. We
recommend checking after every 6 hours of
use, especially in the first month. The chain
should have no more than 5mm slack where
it first comes into contact with the top of the
chainring. If there is more movement than this,
adjust the chain tension as follows:
a. Loosen the 2 bolts of the fan unit at the
center of the main side panels
b. Adjust the chain tensioner to the correct
position (position 9 or max 10) on both sides
and make sure the fan is perfectly straight.
The notches of the chain tensioner must be
fully engaged with bolt head in front.
c. Re-tighten the bolts to 8Nm with a torque
wrench, starting with the drive-side bolt, and
making sure that the fan remains straight. The
fan blades should not be within 10mm of the
chain in any part of the fan’s revolution.
d. Recheck the chain to make
sure the tension is correct.
3. The lube on the chain from new will
last for a long time, but when it eventually
requires a re-lube, only use a silicone
lubricant. (This can also be applied to the
cassette if required).

This part is up to you, but to get the most out of your training on the Revbox, we’ve developed
several training programs that you can download depending on your requirements.
To get started, head to our ‘Downloads’ section under ‘About’ on our website.
Note: The Revbox is NOT designed as just a winter trainer.
To experience the maximum benefits from the Revbox Erg it’s highly recommend using it for regular training sessions all year round.
THIS IS NOT A TRAINER,
THIS IS TRAINING.

MEASURE
YOUR POWER
POWER - Superior to monitoring heart rate
which is only a measure of how hard the
human body is working internally, power
output for a cyclist is the amount of work
generated into forward motion. Power
equals work multiplied by time. Work for
a cyclist is the force applied to the crank
arm times the cadence. Multiply this by time
and we get power. What this means is that
power is a definitive value of a cyclist’s
performance. Unlike heart rate, there are
no variables with power.
Training to specific power outputs usually
requires the use of a crank system such as
those made by InfoCrank, Power2Max, or a
rear wheel based device like a PowerTap hub.
Using the Revbox as a training tool, a rider who
does not have a crank based system can use
the supplied laminated handlebar charts. These
align fan speed with power, with the fan speed
being picked up by a wireless cycle computer.
While not as accurate as a crank based system,
this method is an adequate way for a rider
without that equipment, to gauge their power
while training on the Revbox.
From in depth personal fitness tests, with
protocol explained in the supplied Revbox
manual, a rider is able to create an athletic
profile of their current physiological capacity.
This information can be used by the rider to
train to certain power outputs, maximising time
and efficiency. Just with an additional cadence
computer, even a rider without power measuring
cranks is able to train very specifically for their
goals using the Revbox.

GAIN
STRENGTH
STRENGTH - The amount of force that can be
applied by the cyclist to the crank arms to create
torque is strength. Rotational speed (pedal
cadence) multiplied by torque equals power.
While power is most often referred to for training
purposes, power is essentially the end value of the
strength applied times cadence relationship.
To ride faster a cyclist can maintain a certain
pedal speed and push a harder gear or pedal
the same gear, just faster. Both result in more
power but each puts very different demands on
the human body. Strength and cadence need to be
carefully understood and considered if a cyclist
is to achieve maximum benefit from their training
and maximum performance while racing. The
Revbox has been designed for effective training
of both high values of strength and cadence. The
chain drive mechanism will tolerate huge amounts
of acceleration force for non-slip power transfer.
The large diameter air-braked fan is impossible
to spin out as the air resistance keeps rising with
speed.
Strength training is often performed at low pedal
speeds, focusing on taxing the muscular system.
The Revbox allows a rider to train at an extremely
low cadence range but at very high resistance. In
the highest gear of 53/11, just 45RPM requires
500watts, while 60RPM requires 800watts,
providing a range difficult enough for even the
strongest athletes. The specially tuned low inertia,
low friction design of the Revbox means that a
rider is able to maintain good pedaling technique
which isolates and develops specifically targeted
muscle groups.

ACHIEVING
HIGH CADENCE
CADENCES - The counterpart of strength to
produce power, developing a high cadence,
or pedal speed, is essential for a rider to
reduce the onset of fatigue, and also improve
acceleration. High cadences, while requiring more
oxygen, increase the body’s recruitment of slow
twitch muscle fibers. These are more efficient
at producing energy and have greater fatigue
resistance than the higher force producing fast
twitch muscle fibers.
The Revbox has a tuned resistance that
encourages recruitment of the lower leg muscles
through the crankarm “dead-center”. Improving
the coordination of these muscles in tandem with
the main force producing muscles of the upper
legs, is a crucial aspect in a rider elevating
their sustainable cadence. The first requirement
for achieving a high cadence is coordination.
As this neuromuscular functioning is raised to a
level relevant to the riders goals, cardiovascular
and strength training can also be ramped up
accordingly.
To improve a riders functional cadence, training
on a low inertia high resistance stationary
trainer provides the most controlled and effective
environment. The large fan of the Revbox
maintains resistance throughout the whole
circumference of the pedal stroke. A high inertia
trainer unit will accelerate from the point of peak
power and maintain momentum through the “dead-
center” of the pedal stroke. Much like cycling with
a tail wind, this limits specific muscle adaptations
as the trainer unit is doing much of the work for
the rider during a significant portion of the
pedal stroke.

COORDINATION
TRAINING
COORDINATION - In a sport that requires such
rapid and repetitive movements from major muscle
groups, coordination, neuromuscular-efficiency,
often limits performance more than a lack of
strength or cardiovascular fitness.
Neuromuscular efficiency is described as
the ability of the brain to muscle pathway to
allow prime movers, synergists, stabilisers and
neutralisers to work together in synergy as an
integrated unit.
Neuromuscular efficiency is crucial to all cyclists
at all levels as improving the efficiency of the
power delivery to the pedals ultimately results in
better oxygen utilization and less muscle fatigue.
The Revbox air-braked fan with precisely tuned
low inertia and low friction chain drive connection
provides an ideal controlled environment for
a rider to concentrate on their technique and
intensity.
With coordination being the most important
prerequisite for achieving a high cadence, it is
easy to see how a rider can use this to increase
power output, enhance endurance by decreasing
muscle fatigue, and improve acceleration and
sprinting. The Revbox fan provides a brilliant
audible feedback of where in the pedal rotation
power is being applied by the rider. The diameter
of the fan, its weight and rotational speed, have
been designed to allow a rider to become aware
of inconsistencies in their pedal stroke. By using
this feature, a rider can improve their muscle
coordination and ultimately produce more power,
with less fatigue, for longer durations.

WARMING UP
ON THE REVBOX
WARMING UP - Almost a science in its own
right, preparing the human body for peak
performance in the minutes prior to an event, is
now understood to have even more influence than
once thought. For the athlete considering every
detail over months or even years of training, a
correct and planned warm-up schedule needs
to come from an in-depth analysis of the power
outputs, cadence range, and momentum rates,
applicable to the competition.
Standard trainer designs and especially the
“rollers” styles are often not able to provide
enough resistance for a rider to replicate
certain heart rates or power outputs at cadences
appropriate for the event.
Rollers in particular are not able to generate
anywhere near the required resistance levels, so
even though the heart rate of an individual may
be raised to the target zone, resistance for the
muscles is not.
The Revbox with its capacity to provide unlimited
resistance in a tuned low inertia format, means
any bike rider from amateur road cyclist to
world champion track sprinter, can prepare both
cardiovascular and muscular systems as best as
possible. Events where the conditions will mean
the rider carries a low level of momentum such
as hill climbs, or flat road head wind, and of
course mountain biking, need to have special
consideration given to the warm up. High inertia
trainers are not able to replicate these loads.
The Revbox is a perfect warming up tool for any
athlete serious about maximum performance.

APPS
TO USE
To get the most out of your
training we recommend our
Revbox Power App along
with our required sensor set
or a crank based power meter
to monitor your training.

ENVIRONMENT
WHEN TRAINING
ENVIRONMENT - Although events are often
held in environments that may be affected by
weather, training however is most often best done
in controlled situations to make the time spent
exercising as effective as possible. Many cyclists
will have experienced finishing a training ride
realising that a large proportion of time has not
been spent within the required intensity zones. If
an athlete can make small improvements in every
training session, then the accumulated benefit over
weeks, months or years, can add up to significant
performance gains.
Attempting to perform high intensity, specific
training sessions outdoors, does not come close to
the consistency of a stationary indoor environment
on a Revbox.
The duration of training inhibited due to road
surface variations, corners, and traffic, as well
as hill gradient variations, wind, rain, and
mechanical issues such as flat tires, all add up to
a considerable loss that could potentially have
been fitness gains if a rider focused important
training sessions on a Revbox.

WARRANTY
+ LIABILITY
Warranty
The Revbox comes with a 12 month warranty.
For any warranty issues please contact your local
dealer or one of our team via the website.
Liability
The details in the manual are for information
purposes only. Revbox Training Ltd. constantly
pursues innovation and reserves the right to
make changes or improvements in the products
described in this manual, without prior notice.
Revbox Training Ltd. does not accept any
liability for direct, incidental, or exceptional
damage arising from, or connected to, the
use of this Instruction Manual or the products
described herein.
Please contact us if you are unsure about the
correct use of your Revbox.