Schwinn 130/230 User manual

OWNER’S MANUAL
PN 001-6895 Rev B (08/2006)
130 Upright
230 Recumbent
EXERCISE BIKE
OWNER’S MANUAL

CONGRATULATIONS!
Thank you for making the Schwinn® bike a part of your exercise and fitness
activities. For years to come, you’ll be able to rely on Schwinn® craftsmanship
and durability as you pursue your personal fitness goals.
This Schwinn® bike should enable you to shape and monitor your workouts to:
 Increase your energy level
 Increase cardiovascular and aerobic fitness
 Increase lower body muscle strength
 Decrease your overall percentage of body fat
Whether you are just getting started in an exercise program or are already
in good shape, this Schwinn® bike is designed to be an efficient, easy and
fun way to achieve an enhanced level of fitness. You can pedal your way to
a slimmer and healthier body. The on-board digital computer enables you
to accurately monitor your progress by tracking time, speed, distance and
approximate Calories burned. This Owner’s Manual contains all the infor-
mation you need to operate and enjoy your Schwinn® exercise bike. Also
included are general fitness guidelines. Please read this Owner’s Manual
in its entirety before getting onto the bike and working out. So let’s get
started.
Take your time and have fun!
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TABLE OF CONTENTS
Safety Precautions .................................................................................4
Important Safety Instructions ............................................4
Safety Warning Labels ........................................................5
Features ............................................................................................8
Operation ........................................................................................... 10
How to use the Schwinn® exercise bike ......................... 10
How to use the Schwinn® exercise bike computer ........12
Maintenance ..........................................................................................24
Moving your Schwinn® exercise bike ..............................24
Leveling your Schwinn® exercise bike .............................24
Maintenance .....................................................................24
Fitness Guidelines ................................................................................25
Exercise and Health .........................................................25
Your New Home Fitness Program ....................................25
Steps to Getting Started ..................................................26
Components of Fitness ....................................................27
Cardiovascular Fitness ......................................................27
Muscular Strength ............................................................27
Flexibility ...........................................................................28
Nutrition ............................................................................29
Understand Caloric Balance .............................................29
Eat a Variety of Foods .......................................................29
Drink Water .......................................................................29
Eat More Often / Portions ................................................29
Monitoring Your Intensity .................................................30
Training Zones ..................................................................30
Beating the Dropout Odds ...............................................32
Suggested Readings ........................................................33
Workout Log .........................................................................................35
Schwinn® Fitness Limited Warranty ..................................................37
Contact Information .............................................................................39
3

IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this
manual:
Indicates a potentially hazardous situation which, if not
avoided, could result in death or serious injury.
PRIOR TO USING THIS EQUIPMENT, OBSERVE THE FOLLOWING
WARNINGS:
1. Read and understand the complete Owner's Manual.
2. Read and understand all Warnings on this machine.
3. Keep children away from this machine and / or supervise them closely if
they are near the machine or present during its operation. This machine
is not suitable as a children’s toy. There is a natural tendency for children
to want to play on exercise equipment, and parents and others in charge
of children should be aware of their respective responsibilities. Moving
parts that may appear to present obvious hazards to adults may not appear
to do so to children.
4. Consult a physician prior to commencing an exercise program. If, at any
time, you feel faint or dizzy, or experience pain, stop and consult your
physician.
5. Inspect this machine for loose parts or signs of wear. Pay special attention
to the seat, pedals, and crank arms. Do not use if found in this condition.
Contact Nautilus Customer Service.
6. This exercise machine is for consumer users only.
7. Set up and operate this exercise machine on a solid level surface.
8. This machine contains moving parts. Use Caution. Do not wear loose
clothing or jewelry.
9. Care should be taken when mounting and dismounting the exercise
bicycle.
10. This machine is designed for a user weight limit of 300 lb. (136 kg). Do not
use if you are over this weight.
11. Set up the machine so that there is a free area of 19.7 inches ( 0.5 m) on all
sides of the machine. Keep third parties out of this area when the machine
is in use.
12. Operate the machine in the manner described in this manual. It can be
hazardous to over exert yourself during exercise.
13. Make sure that all positional adjustment devices are securely engaged.
SAFEGUARDS
4

Model 130
Label 1
SAFETY WARNING LABELS
BEFORE USING YOUR PRODUCT: The following safety warnings are located
in site-specific areas on the Schwinn Exercise Bike Model 130 and 230.
Please read all safety precautions and warning information prior to using
your product. Be sure to replace any warning label if damaged, illegible or
missing. If you do not have, or cannot find, or need to replace a warning
label, please call 1-800-864-1270 to obtain a new label.
Label 1: "1. Keep children away.
2. Prior to use, read and understand the Owner's Manual.
3. Injury or death is possible if Caution is not used while using this
machine.
4. The maximum user weight for this machine is 300 lb. (136 kg).
5. Replace any "Caution", "Warning" or "Danger" label that is
illegible, damaged or removed.
6. This machine is for home use only."
Location: Affixed to the console mast just below the computer.
5
SAFEGUARDS

Model 230
Label 1
SAFEGUARDS
6

THE REVOLUTIONARY SCHWINN® BIOFIT™
COMFORT SYSTEM
The unique and revolutionary Schwinn® BioFit™ Comfort System is
designed specifically to ensure that each point of contact and user-interface
with the bike provides the user with proper ergonomic and bio-mechanical
positioning, superior comfort, the ultimate in functionality, and is fully cus-
tomizable to fit each user’s unique and specific needs.
FEATURES
8

Other features:
 The Schwinn® BioFit™ console is tilt-adjustable for a
customizable viewing angle to accommodate various
workout environments,positions and intensities
 Schwinn® BioFit™ wide seats offer stability, comfort,
and support
 Schwinn® BioFit™ pedals provide proper alignment for
efficient pedaling
 Handlebar slider mechanism contributes to an ideal
user interface position (Offered on upright models)
 Seat slider mechanism ensures optimum seat height
and fore/aft adjustment (Offered on upright models)
 Lumbar support can be adjusted for improved lower
back support (Offered on recumbent models)
 Multi-program and feature-packed computer with 16
levels of resistance will keep you motivated and help
you achieve your fitness goals
 Grip heart rate for monitoring your workouts
 High-quality, chrome-plated seat tube looks good in any
room in the house
 Oversized rear stabilizer tube for rock-solid steadiness
 Drive train features a strong and durable 3-piece crank,
super quiet 6-groove drive belt and oversize, perimeter
weighted, 20 lb. (9 kg) flywheel provide the ultimate in
true “road” feel
 Transport wheels give you the versatility to move your
workouts to the family room while watching the kids or
the den while enjoying your favorite tv program
 The Schwinn® BioFit™ recumbent frame is a user-
friendly design that enable you to easily get on and
off the bike without having to step over a high seat rail
9
FEATURES

 Seat adjustment
Proper seat adjustment helps ensure maximum exercise efficiency and comfort,
while reducing the risk of injury.
1. Place one pedal in the forward position and center the ball of your foot over the
center of the pedal. Your leg should be slightly bent at the knee.
2. If your leg is too straight or your foot cannot touch the pedal, you will need
to move the seat down on the upright bike or forward on the recumbent bike. If
your leg is bent too much, you will need to move the seat up on the upright bike
or backward on the recumbent bike.
3. Adjust the upright seat height by first dismounting the bike, then pulling out the
adjustment knob on the seat tube and releasing the locking pin. Lower or raise
the seat to the desired height. Release the seat knob, engaging the locking pin.
Be sure that the pin is fully secured in a seat post hole. To adjust the recumbent
seat, pull the seat knob outward to release the seat. Slide the seat forward or
backward to the desired position. The knob will “pop” up into the next hole; turn
the knob to ensure a tight fit.
4. The upright bike also features a combination fore / aft and micro seat height
adjustment slider. To move the seat closer to, or away from the console, loosen
the knob, slide the seat forward or rearward to the desired position and re-
tighten. Because of the unique angled design of the slider it also functions as a
micro seat height adjustment. Using this feature in combination with the pop-pin
adjustment on the seat tube enables you to fine tune the proper seat height for
optimum comfort and performance.
 Foot positioning/pedal strap adjustment
Place the ball of each foot on the pedals. Rotate the pedals until one foot is
within arms reach. Then, reach down carefully and fasten the rubber strap over
your shoe and secure it to the pedal by slipping the nub at the end of the pedal
through one of the slots in the strap. Pull down on the strap until it snaps into
place. Repeat for the other foot. Point your toes and knees directly forward to
ensure maximum pedal efficiency. Pedal straps can be left in place for subse-
quent workouts.
 Handlebar Adjustment
The upright bike offers an adjustable reach handlebar to ensure a variety of com-
fortable workout positions. To adjust the reach of the handlebars, loosen knob,
slide the handlebars in or out to the desired position and re-tighten.
HOW TO USE THE SCHWINN® EXERCISE BIKE
OPERATION
10

 Console Adjustment
The upright and recumbent bikes both feature a tilt-adjustable console that enables
you to customize your own viewing angle. To adjust the console tilt position,
loosen the knob, move the console to one of the three available tilt positions and
re-tighten.
 Resistance adjustment
Using the console, you have control over the levels of resistance integrated
into your workout. Typically, lower resistance levels enable you to move at a faster
pace, placing increased demand on your cardiovascular system. Higher resistance
levels will typically deliver more of a muscle / endurance workout at lower RPMs.
But everyone is different! So experiment and find the beginning of resistance that
is comfortable for you.
 Lower body workout
Once you are in position and sitting comfortably, slowly begin pedaling, with your
arms relaxed and with your hands resting on the hand grips. Pedal at an easy
pace, at a low resistance level until you feel comfortable and secure. As you feel
more comfortable, experiment with the range of resistance levels available via
the console.
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OPERATION

HOW TO USE THE SCHWINN® EXERCISE BIKE COMPUTER
Using the Computer
Your Schwinn® bike is equipped with a versatile computer console which
includes:
• Quick Start
• 1 Manual program
• 6 profile programs
• Calorie Goal
• BMI (Body Mass Index)
• Recovery Mode
• Results Mode
This console provides you with important information about your workout as
well as controlling the resistance levels. The following sections will describe
how to utilize the many functions provided by this computer. Keep this
manual accessible for future reference, as you will want to experiment with
the various functions while you become familiar with the bike.
OPERATION
12

Computer Console Design
Before we discuss using the specific functions of the computer, let’s get
familiar with the display, the different features, and various buttons located
on the console.
Computer Features
 LCD Display
The large LCD (Liquid Crystal Display) screen located in the center of the
console is your information center. This display is divided into sections that
provide information about your workout and any preset information you may
have input into the computer. The display provides a large main window that
indicates the PROGRAM selection and RESISTANCE LEVEL. The smaller
windows across the bottom show INTERVAL TIME and TIME, RPM and
WATTS, DISTANCE, and HEART (PULSE) RATE. The next larger window on
the right side of the display shows SPEED and CALORIES, ENGLISH or
METRIC operating mode, and the CYCLIST ICON with spinning wheels
relative to your SPEED. The icon also indicates that the program is running.
The large main area of the display shows the program profile you are using.
Within this profile are “bricks”, or rectangles, that are stacked vertically and
indicate the relative resistance level and course profile. The computer is
capable of offering 16 different levels of resistance. One “brick” represents
the lowest level and eight “bricks” represent the highest level. You can view
the level you are exercising in by referencing the Level numbers displayed
on the left and right side of the “brick” display. Levels 1, 3, 5, 7, 9, 11, 13,
and 15 display on the left side and Levels 2, 4, 6, 8, 10, 12, 14, and 16 display
on the right. The highest value displayed is the resistance level you are
working out in.
In addition, you will notice that there are 12 columns of these “bricks” lined
up horizontally across the bottom of the center of the display. Each Profile
Program is 50 columns or “intervals” long so each of these columns or
“intervals” represents one fiftieth of your workout time. For example, if you
enter a workout time of 25 minutes, each column or “interval” time will last
a duration of 30 seconds. Since the display shows the first 12 columns of
your workout program, as you progress through the workout, the program
will scroll to the left. The flashing “bricks” on the leftmost column let you
know where you are in your workout and other columns to the right show
the upcoming course profile.
The Manual program will display in the 12 interval columns as viewed on
the LCD screen and do not scroll as you advance through the workout.
 Alphanumeric Display
Within the LCD display the computer features a “message center” that
prompts you to input specific data and values to make the bike easy to
operate and gets you to your workout quickly.
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OPERATION

USING THE 130/230 COMPUTER
 LCD Display Descriptions
TIME Displays the workout TIME. The TIME will count down from the
TIME you entered when beginning the program and shows the TIME
remaining for your workout.
INTERVAL TIME Displays the INTERVAL TIME. The INTERVAL TIME will count down
showing the TIME remaining before the program moves to the
next column.
RPM Displays the current pedal RPM (revolutions per minute).
WATTS Displays the current power you are producing at a given resistance
level. A WATT is a measure of workload similar to horsepower (in
fact 1 horsepower is equal to 746 Watts).
DISTANCE Displays the estimated DISTANCE traveled (Miles or Kilometers).
PULSE Displays your current heart rate BPM (beats per minute). You must
grip each Heart Rate contact sensor pod to enable the computer to
detect your heart rate.
SPEED Displays the estimated SPEED (Miles or Kilometers / hour).
CALORIES Displays the estimated CALORIES you have burned during the exercise.
 Console Buttons and Button Functions
START / PAUSE Used to start and pause the workout. When in a program pressing
this button will pause the workout. Press this button again to restart
the clock and the program where you left off.
UP / DOWN Used to change resistance level or to adjust values such as program
time etc.
ENTER Confirms or enters your selection.
SCAN These 3 buttons enable the user to alternately view Interval Time or
Time, RPM or Watts, and Speed or Calories.
RESET Pressing RESET in the program mode will bring you back to the
“ENTER PROGRAM” screen. Holding the RESET button down
for 2 seconds will reset the console and perform the “Power Up” step.
QUICK START When the screen displays “ENTER PROGRAM”, pressing this
will start the Manual Program. This is a “one-touch” way of starting
the Manual Program.
RESULTS Press this button to end the program and see the summary results of
your workout: Total Time, Total Distance, Average Speed, Average
Watts, Average Pulse and Total Calories. Once you press this button
your workout will end. You cannot go back and resume your workout
where you left off. See START / PAUSE above for information
regarding pausing then resuming your workout.
RECOVERY Press this button to measure and obtain your heart rate recovery
score. See section “Recovery Test”.
OPERATION
14

USING THE 130/230 COMPUTER
 Auto Shut-Off (Sleep Mode)
The console will automatically shut off in approximately 2 minutes without
use or input. There is no on/off switch. (Press any button to power up the
console and “ENTER PROGRAM” appears in the alphanumeric display.)
 Information Mode
The computer enables you to switch between English or Metric units
by pressing and holding the UP and DOWN buttons simultaneously
for 3 seconds. Use the UP or DOWN button to select “ENGLISH” or
“METRIC” and press ENTER to confirm. The computer will enter the
Information Mode. In the Information Mode, by following the displayed
menu and prompts, you will be able to:
Select ENGLISH measurement units which sets the computer for:
• Miles
• Miles/hour
• Pounds
• Inches
Or select METRIC measurement units which sets the computer for:
• Kilometers
• Kilometers/hour
• Kilograms
• Centimeters
See Total Distance
See Total Hours
Press ENTER and then the software version will display. Press ENTER
again to exit the Information Mode and the computer will bring you to the
“ENTER PROGRAM” mode.
 Grip Heart Rate
This Schwinn® bike is equipped with grip heart rate sensors located on
the handlebars. You must contact these sensors with both hands so the
computer can detect your pulse. The computer uses information detected
by the grip heart rate sensors for many of the software features. Make sure
you are gripping the pods and look for the flashing “heart” icon and pulse
rate located on the lower right portion of the LCD display (to the left of the
CYCLIST icon) indicating that a pulse signal is being received. If there is no
display, please see the section titled “IMPORTANT Things You Should Know
Before Exercising” for more information.
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OPERATION

SOFTWARE FEATURES
Quick Start:
This is a “one-touch” way of starting the Manual Program.
1 Manual Program:
You manually adjust the resistance level during your workout to make the
program easier or more challenging.
6 Profile programs:
The computer offers a variety of fun and exciting profile programs to keep
you motivated and on track to achieving your fitness goals:
Profile Program 1 Ride in the Park
Profile Program 2 Plateau
Profile Program 3 Strength Intervals
Profile Program 4 Ramp Interval
Profile Program 5 Pikes Peak
Profile Program 6 Cross-Training
Calorie Goal:
The Calorie Goal feature lets you select an amount of Calories you would
like to burn during your workout.
When selecting “CALORIE GOAL”, use the UP and DOWN buttons to
select the amount of Calories you wish to “burn” from 10 to 990. Each
increment will change the Calories by 10. Confirm your selected value by
pressing the ENTER button.
The console will prompt you to choose a profile program. Use the UP or
DOWN buttons to select a profile program and press the ENTER button to
confirm your selection. During the program the Calorie display will count
down from the number of Calories you entered to 0.
BMI (Body Mass Index) Measurement:
BMI is a useful tool that shows the relationship between weight and height
that is associated with body fat and health risk. The table below gives a
general rating and BMI score:
BMI
Underweight Below 18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obesity 30.0 and above
OPERATION
16

There are limitations however. It may overestimate body fat in athletes and
others who have a muscular build. It may also underestimate body fat in
older persons and others who have lost muscle mass.
When choosing the BMI program you will be prompted to enter your height
and weight and the computer will calculate and display your Body Mass
Index. The console will display “IDEAL BMI RANGE”. The ideal or normal
range is 18.5 – 24.9. The console will also display your ideal weight range
for your height.
SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta,
GA. The CDC is an agency of the federal Department of Health and
Human Services.
CONSULT YOUR PHYSICIAN FOR MORE INFORMATION ABOUT BMI
AND THE WEIGHT THAT IS APPROPRIATE FOR YOU.
Recovery Test:
Recovery Test shows how quickly your heart recovers from an exercise state
to a more restful state. Improved recovery is an indicator of increasing fitness.
For the console to perform the Recovery Test, two things must happen. You
must press the RECOVERY button, AND, the console must be displaying
your heart rate. When both of these situations occur, then the console will
perform the Recovery Test.
The console will show “01:00 STOP” and the time will begin to count
down. Stop exercising but continue to grip the heart rate sensors. After 5
seconds, the display will show “00:55 RELAX” and will continue to count
down to 00:00. For the entire minute the console will also show your heart
rate. You must grip the heart rate sensors for the duration of the test.
The display will continue to show “RELAX” and your heart rate until the clock
counts down to 00:00. The console will then calculate your recovery score.
Recovery Score = Your heart rate at 1:00 (the beginning of the test) minus
your heart rate at 00:00 (the end of the test)
The display will show “SCORE (Recovery Score)”. This will remain on the
display for 5 seconds; then you can press RESULTS to view a summary of
your workout and end the program you are working out in, or press START
to resume working out where you left off.
The higher the Recovery Test score value, the quicker your heart rate is returning
to a more restful state and is an indication of improving fitness. By recording
these values over time you can see the trend toward better health!
When you press the RECOVERY button and there is no heart rate signal
or display, the console will show “NEED HR” and the HEART RATE ICON
17
OPERATION

on the display will blink. This message will show for 5 seconds, then the
Program will resume. You must see your heart rate on the display and then
you must push the RECOVERY button again to perform the test.
Helpful Tip: For a more relevant score, try to obtain a steady heart rate for
3 minutes before pressing the RECOVERY button. This will be easier to
achieve, and obtain the best result, in the Quick Start or Manual program so
you can control level of resistance.
***Please note: The RECOVERY button does not function when you are in
the BMI program.
Results Mode:
When you complete a program, the Results Mode will automatically display
and show your basic workout statistics. Manually pressing this button during
your workout will also end the program and then give you your basic workout
statistics. You cannot return to your workout after pressing this button.
To have the option of either ending your workout and seeing your workout
results, or pausing your workout so you can return to where you left off, per-
form the following steps:
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
In Results Mode the console will display:
“GREAT JOB” This will hold for approximately 3 seconds.
“YOUR RESULTS” This will hold for approximately 3 seconds
The display will show the following workout results:
SPEED: showing Average Speed
TIME: showing Total Time
DISTANCE: showing Total Distance
CALORIES: showing Total Calories
WATTS: showing Average Watts
HEART RATE: showing Average Heart Rate.
Pressing the RESET button will bring you back to the “ENTER PROGRAM”
mode. After 60 seconds the console will automatically return to the
“ENTER PROGRAM” mode.
OPERATION
18

IMPORTANT Things You Should Know Before Exercising
A. The values calculated or measured by the computer are for
exercise reference purposes only, NOT FOR MEDICAL PUR-
POSES. Please consult your physician before starting any
exercise program. He or she can help establish the exercise
frequency, intensity, (including determining your maximum and
minimum heart rate and target heart rate zones) and the exercise
time appropriate for your particular age and condition. If you
have any pain or tightness in your chest, an irregular heartbeat,
shortness of breath, feel faint or have any discomfort while you
exercise, STOP! Consult your physician before continuing.
B. Pulse rate — The pulse rate will be displayed after the system has
detected 4 stable pulse signals. Pulse rate is then updated after
receiving every two signals.
***Please Note: If your heart rate goes above 199, the “1” will
flash. So a heart rate of 224 will be displayed as 124, and the 1
will be flashing***
C. Pulse rate readout — While the grip heart rate feature is a quick
and convenient way to check your heart rate, it is generally not as
accurate as a wireless transmitter belt and is subject to occasional
mis-readings and interference. You may, from time to time find
inconsistencies with the heart rate display on your display console.
There are many external factors that can affect the heart rate display.
Some factors that influence the reliability of the heart rate signal
include the environment where the equipment is used and even
the physiology of the users themselves. Electromagnetic interference
produced by such items as televisions, computers, microwave
ovens, cellular and cordless telephones, and fluorescent lights can
also have an effect on the heart rate display on your equipment.
By moving the product away from such items, you may be able to
avoid many heart rate display problems.
D. Resistance Control — You can control the resistance of the bike
by using the UP or DOWN buttons. You increase the resistance by
pressing the UP button or decrease the resistance by pressing
DOWN button. You will notice a slight lag in time while the electronic
brake adjusts to your input, so make sure to allow for this and
don’t over-compensate.
E. Sleep Mode — The console will enter a “Sleep” mode and the sys-
tem will turn off automatically if there is no input for approximately
2 minutes. Press any button to return the computer to its pre-
“Sleep” state or press and hold the RESET button for 2 seconds
to clear the computer.
19
OPERATION

CONSOLE OPERATION
 Console Operation – Quick Start
QUICK START: Press QUICK START to take you immediately to the
Manual program. Resistance level will be Level 1. Time will start from
00:00 and count up.
Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time.
To STOP or PAUSE the program: Press the START / PAUSE button to
pause your workout. The display will show “PRESS RESULT OR PRESS
START”. Then if you press the RESULTS button the computer will show
your workout results and end the program, or if you press START / PAUSE
the computer will resume the program where you left off.
 Console Operation – Manual program
Select Program: Press any button to power up the console and “ENTER
PROGRAM” appears in the alphanumeric display. To access the Manual
program, scroll through the display by using the UP or DOWN buttons until
you reach “MANUAL”, then press ENTER.
Enter Level: You will then be prompted in the alphanumeric display to
“ENTER LEVEL”, (1 – 16). Select the desired resistance level by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
The default resistance level will be the last level a user entered (previous
workout).
Enter Time: You will then be prompted in the alphanumeric display to
“ENTER TIME”. Select the desired Time by using the UP or DOWN buttons
and then press ENTER to confirm your selection. The default Time will be
the last Time a user entered (previous workout). The minimum time you can
enter is 2:00.
Enter Weight: You will then be prompted in the alphanumeric display to
“ENTRWEIGHT (lbs. or kgs.)”. Select the appropriate weight by using the
UP or DOWN buttons and then press ENTER to confirm your selection.
Start: You will then be prompted in the alphanumeric display to “PRESS
START”. “MANUAL” will display confirming you are about to start the
“MANUAL” program. You can now begin exercising!
Changing Levels: You can increase or decrease the resistance level by
pressing the UP or DOWN buttons at any time.
OPERATION
20