Sole Fitness 16868389 User manual

Model : 16868389
Model : 16868389Model : 16868389
Model : 16868389
OWNERÊS MANUAL
OWNERÊS MANUALOWNERÊS MANUAL
OWNERÊS MANUAL
PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE
OPERATING YOUR NEW RECUMBENT!
Z100 / Z300 Z500 Z700

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TABLE OFCONTENTS
Product Registration 3
Important Safety Instructions 4
Important Operation Instructions 4
Transport Instructions 4
Assembly Instructions 7
Fitness Bike Features 11
Operation ofYour New Fitness Bike 12
Programmable Features 15
Using Heart Rate Monitor 22
General Maintenance 24
Exploded View Diagram 25
Parts List 26
Manufacturer's limited warranty 29
ATTENTION
THIS FITNESS BIKE IS INTENDED FOR RESIDENTIAL USE ONLY AND IS
WARRANTED FOR THE APPLICATION. ANY OTHER APPLICATION VOIDS THIS
WARRANTY IN ITS ENTIRETY.

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CONGRATULATIONS ON YOUR NEW RECUMBENT AND WELCOME TO THE SOLE
FAMILY!
Thank you for your purchase of this quality Sole recumbent from Dyaco Canada Inc. Your new
recumbent has been manufactured by one of the leading fitness manufacturers in the world
and is backed by one of the most comprehensive warranties available. Dyaco Canada Inc.
will do all we can to make your ownership experience as pleasant as possible for many years
to come.
If you have any questions about your new Sole product or questions about the warranty
contact Dyaco Canada Inc. at 1-888-707-1880.
Please take a moment at this time to record below the name of the dealer, their telephone
number, and the date of purchase for easy contact in the future. We appreciate your
confidence in SOLE and we will always remember that you are the reason that we are in
business. Please complete and mail your registration card today and enjoy your new
recumbent.
Yours in Health,
Dyaco Canada Inc.
Name of Dealer
Telephone Number of Dealer
Purchase Date
PRODUCT REGISTRATION
RECORD YOUR SERIAL NUMBER
Please record the Serial Number of this fitness product in
the space provided below.
Serial Number

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IMPORTANT SAFETY INSTRUCTIONS
WARNING - Read all instructions before using this appliance.
Do not operate fitness bike on deeply padded, plush or shag carpet. Damage to
both carpet and fitness bike may result.
Keep children away from the fitness bike. There are obvious pinch points and
other caution areas that can cause harm.
Keep hands away from all moving parts.
Never drop or insert any object into any openings.
Do not use outdoors.
Do not attempt to use your fitness bike for any purpose other than for the
purpose it is intended.
The hand pulse sensors are not medical devices. Various factors, including the
user’s movement, may affect the accuracy of heart rate readings. The pulse
sensors are intended only as exercise aids in determining heart rate trends in
general.
Wear proper shoes. High heels, dress shoes, sandals or bare feet are not
suitable for use on your fitness bike. Quality athletic shoes are recommended to
avoid leg fatigue or injury.
IMPORTANT OPERATION
INSTRUCTIONS
NEVER expose this fitness bike to rain or moisture. This product is NOT
designed for use outdoors, near a pool or spa, or in any other high
humidity environment. The oper- ating temperature specification is 40 to
120 degrees Fahrenheit, and humidity is 95% non-condensing (no water
drops forming on surfaces).
NEVER operate this fitness bike without reading and completely understanding
the results of any operational change you request from the computer.
Understand that changes in resistance do not occur immediately. Set your
desired resistance on the computer console and release the adjustment key. The
computer will obey the command gradually.
Use caution while participating in other activities while pedaling on your fitness
bike; such as watching television, reading, etc. These distractions may result in
serious injury.
Do not use excessive pressure on console control keys. They are precision set to
function properly with little finger pressure. If you feel the buttons are not
functioning properly with normal pressure contact your SOLE dealer.
TRANSPORT INSTRUCTIONS
The fitness bike is equippped with two transport wheels which are
engaged when the rear of the fitness bike is lifted.

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ASSEMBLY PACK CHECKLIST
1
HARDWARE STEP 1
2
HARDWARE STEP 2
#65
. 3/8” x 2-1/4”
Hex Head Bolt (4 pcs)
#77
. 3/8” x 19 x 1.5T
Flat Washer (6 pcs)
#84. 3/8” x 25 x 2T
Flat Washer (4 pcs)
#176
. 3/8” x 3/4”
Hex Head Bolt (6 pcs)
#136
. M5 x 15mm
Phillips Head Screw
(4 pcs)
#71. 3/8” x 1-3/4”
Hex Head Bolt (2 pcs)
#77
. 3/8” x 19 x 1.5T
Flat Washer (4 pcs)
#89
. 3/8” x 7T
Nyloc Nut (4 pcs)
#175
. 3/8” x 2-3/4”
Hex Head Bolt (2 pcs)

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3
HARDWARE STEP 3
4
HARDWARE STEP 4
#68
. 5/16” x 5/8”
Hex Head Bolt (8 pcs)
#76
. 5/16” x 18 x 1.5T
Flat Washer (6 pcs)
#82
. 5/16” x 1.5T
Split Washer (2 pcs)
#83
. 5/16” x 19 x 1.5T
Curved Washer (2 pcs)
#
98
. M6 x 15mm
Phillips Head Screw
(4 pcs)
#99
. M5 x 12mm
Phillips Head Screw
(8 pcs)
#105
. Ø4 x 16mm
Sheet Metal Screw
(4 pcs)

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ASSEMBLY TOOLS
ASSEMBLY INSTRUCTIONS
PRE-ASSEMBLY
1. Using a razor knife (Box Cutter) cut the outside, bottom, edge of box. Lift
Box over the unit and unpack.
2. Carefully remove all parts from carton and inspect for any damage or missing
parts. If damaged parts are found, or parts are missing, contact your dealer
immediately.
3. Locate the hardware package. Remove the tools first. Remove the hardware
for each step as needed to avoid confusion. The numbers in the instructions
that are in parenthesis (#) are the item number from the assembly drawing
for reference.
#114. Phillips Head Screwdriver #132. 14/15mm Wrench
#112. 12/14mm Wrench

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#65
. 3/8” x 2-1/4”
Hex Head Bolt (4 pcs)
#77. 3/8” x 19 x 1.5T
Flat Washer (6 pcs)
#84. 3/8” x 25 x 2T
Flat Washer (4 pcs)
#176. 3/8” x 3/4”
Hex Head Bolt (6 pcs)
#136. M5 x 15mm
Phillips Head Screw
(4 pcs)
#71
. 3/8” x 1-3/4”
Hex Head Bolt (2 pcs)
#77. 3/8” x 19 x 1.5T Flat
Washer (4 pcs)
#89. 3/8” x 7T Nyloc Nut
(4 pcs)
#175. 3/8” x 2-3/4”
Hex Head Bolt (2 pcs)
1REAR STABILIZER & SEAT BACK HARDWARE STEP 1
1. Install the Rear Stabilizer (7) onto the Main Frame (1) with four Hex
Head Bolts (65) and four Flat Washers (84) using the 12/14mm
Wrench (112).
2. Install the Seat Back Cover (128) onto Seat Back Bracket (5) with
four Phillips Head Screws (136) using the Phillips Head Screw
Driver(114).
3. Install Seat Back Bracket (5) onto the Seat Carriage (4) with six
Hex Head Bolts (176) and six Flat Washers (77) using the
12/14mm Wrench (112).
2 SEAT HANDLE BAR HARDWARE STEP 2
1. Install the Seat Handle Bar (6) onto the Seat Carriage (4) with four
Hex Head Bolts (2 - 71 & 2 - 175), four Flat Washers (77) and four
Nyloc Nuts (89) using the 12/14mm Wrench (112) and 14/15mm
Wrench (132).
2. Plug the two Hand pulse Cables (21 & 27) into the two rear receiver
ports (26) located on the left side rear cover, just under the seat.
3. Be sure the connectors are plugged into the correct ports. Each
connector has a tag that indicates either L for Left, which plugs into
port (42) in the drawing, and R for right, plugs into port (26).

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#68
. 5/16” x 5/8”
Hex Head Bolt (8 pcs)
#76. 5/16” x 18 x 1.5T Flat
Washer (6 pcs)
#82. 5/16” x 1.5T Split
Washer (2 pcs)
#83. 5/16” x 19 x 1.5T
Curved Washer (2 pcs)
3 CONSOLE MAST HARDWARE STEP 3
1. Slide the Console Mast Cover (31) onto the Console Mast (2). Make
sure the plastic cover is in the correct orientation
2. Feed the twist tie that is connected to the Computer Cable (44) and
Hand pulse Cable (45) through the bottom of the Console Mast (2)
and out through the opening at the top.
3. Insert the Console Mast (2) into the receiving tube (make sure it is
oriented like the illustration; be careful not to pinch the cables
between the tubes, as damage to the electronics could occur) of the
Main Frame (1) with six Hex Head Bolts (68), four Flat Washers (76)
on the sides of the tube and two Curved Washers (83) on the front
of the tube. Tighten using the 12/14mm Wrench (112).
4. Remove the white Styrofoam pad (factory installed to prevent bolts
from being accidentally dropped into the Bike).
5. Remove the plastic tie that holds the plastic cover on the center of
the handlebar (3). Attach the Console Mast Handle bar Assembly (3)
onto the Console Mast (2) with two Hex Head Bolts (68), two Flat
Washers (76) and two Split Washers (82) using the 12/14mm
Wrench (112).

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#98. M6 x 15mm Phillips
Head Screw (4 pcs)
#99. M5 x 12mm Phillips
Head Screw (8 pcs)
#105. Ø4 x 16mm Sheet
Metal Screw (4 pcs)
4 SEAT/PEDAL & PLASTIC PARTS HARDWARE STEP 4
1. Install the Seat (61) on the Seat Carriage (4) with four Phillips Head
Screws(98) using the Phillips Head Screw Driver (114).
2. Install the Front Stabilizer Cover (32) and the Rear Stabilizer Cover (37) on
the Main Frame (1) with four Phillips Head Screws (99) using the Phillips
Head Screw Driver (114).
3. Insert the Computer Cable (44) and Hand Pulse Cable (45) into the
connector in the back of the Console Assembly (19). Install the console
onto the mount- ing plate with four Phillips Head Screws (99) using the
Phillips Head Screw Driver(114). Be careful not to pinch the cables
between the console and the mounting plate. This could short the cables
and damage the electronics
4. Install the Drink Bottle Holders (39 L, 38 R) onto left and right sides of the
Seat Handle Bar (6) with four Sheet Metal Screws (105) using the Phillips
Head Screw Driver (114).
5. Install the Pedals (116 L, 117 R) onto the Cranks by using the 14/15mm
Wrench (132). Remember that the Pedal (116 L) has a reverse thread and
will be screwed into the crank in the opposite rotation from normal threads.
There is an “L” stamped into the end of the threaded post of the left pedal
and an “R” in the right. Make sure to fasten the pedals as tightly as you can.
6. It may be necessary to re-tighten the pedals if you feel a thump while
pedaling the bike. A clicking or thumping noise while pedaling is usually
caused by the pedals being too loose.

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FITNESS BIKE FEATURES
FOOT PEDALS
Through research performed with a leading sports scientist and physical rehabilitation
expert, Sole engineering has developed a breakthrough in pedal design. Typical
stationary exercise bikes are wider than a normal road bike. The reason is to allow for
the braking mechanism, pulleys, drive components and plastic covers. Since the bike is
wider, so is the distance between the pedals; this width between the pedals is called the
Q factor.
Sole has designed our pedal system so the Q factor is the smallest in the industry, but we
did not stop there. We have also custom designed and tooled a new pedal that provides a
two degree inward tilt to compensate for the Q factor not being perfect. Having a small Q
factor in addition to the two-degree inward tilt of the pedals puts the user into a
biomechanical neutral alignment. This means that your feet, ankles, knees and hips are
lined up properly ensuring a comfortable workout.

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COOLING FAN
DATA DISPLAY
D
O
T
M
A
TRIX
(Program Profiles)
MESS
A
GE
WIND
O
W
(Time, Program Name,
Distance, RPM,
Calories, Laps, Level,
Watts, & Pulse)
FAN POWER SWITCH
HEADPHONE JACK
QUICK LEVEL KEYS
PROGR
A
M BUT
T
ONS
(Manual, Hill, Fa
t Burn,
Cardio, Strength, Interval
,
Custom, Fit-Test, 2HR)
DISPLAY
CONTROL KEYS
A
UDIO IN J
A
CK
(MP3, CD, or
SMARTPHONE)
OPERATION OF YOUR FITNESS BIKE
GETTING FAMILIAR WITH THE CONTROL PANEL
CONSOLE
POWER UP
The console power is created by a built in generator. When you begin pedaling the
fitness bike, the console will automatically power up. If there is no movement at the
flywheel, the console will go to stand-by mode. In stand-by mode the console display
will turn off. To turn the console on, begin pedaling.
When it is first powered on, the console will perform an internal self-test. During this
time all the lights will turn on. When the lights go off, the Message window will show a
software version (i.e.: VER 1.0) and the Distance window will display an odometer
reading. The odometer reading displays how many virtual miles the fitness bike has
gone. The Time window displays how many hours the fitness bike has been used.
The odometer and time will remain displayed for only a few seconds then the console
will go to the startup display. The dot matrix display will be scrolling through the different
workout profiles and the Message window will be scrolling the start up message. You
may now begin to use the console.

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CONSOLE OPERATION
QUICK START
This is the quickest way to start a workout. After
the console powers up you just press the Start
key to begin, this will initiate the Quick Start mode.
In Quick Start the Time will count up from zero and
the workload and the resistance may be adjusted
manually by pressing the Up or Down buttons or
pressing one of the Quick Level Keys 1, 4, 8, 12,
16, 20, 21, 24, 28, 32, 36, or 40 on the left or right
side of the console. The dot matrix display will be
showing a track with a blinking dot indicating your
progress as it travels around the track.
BASIC INFORMATION
The Message Window will initially be displaying the Speed in MPH. Each time the
Display Button - located left of the display - is pressed the next set of information will
appear. The information displayed will be: Speed in MPH, Watts, METs and Segment
Time. Pressing the Display Button one more time will set the display to Scan mode
where all of the information will be displayed sequentially for 4 seconds each. The Dot
Matrix will show the Resistance profile of the program and a Lap Track that is a ¼ mile
long.
There is an Audio Input Jack ( ) on the front of the console and built-in speakers.
You may plug any low-level audio source signal into this port. Audio sources include MP3,
iPod, portable radio, CD player or even a TV or computer audio signal. There is an audio
patch cable included to and also a Headphone jack ( ) for private listening.
DOT MATRIX CENTER DISPLAY
The fitness bike has a built in heart rate monitoring system. Simply grasping the Contact
Heart Rate Sensors on the handle bars or wearing a chest strap transmitter (sold
separately) will start the heart (see Heart Rate Programs) Icon blinking (this may take a
few seconds). The Pulse Window will display your heart rate in beats per minute and the
HR bar graph will show your current % in relation to projected heart rate maximum. The
chest strap is a more accurate and reliable method of heart rate reading. The hand pulse
sensors are subject to false readings depending on user physiology and workout habits
including how one grips the sensors or how sweaty their hands are.
Because of the generator system, the console will shut off if there isn’t any movement
at the flywheel. If you are in a program and have to stop pedaling, your information will
be saved for up to 5 minutes. When you resume pedaling, the program will continue at
that point and data will continue to accumulate from where you left off. If more than 5
minutes has elapsed, the console will return to the start up screen and all data from
that workout will be lost.

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The Stop button actually has several functions. Pressing the Stop key once during a
program will Pause the program. If the Stop button is pressed twice during a workout
the program will end and a Workout Summary is displayed. If the Stop key is held
down for 3 seconds the console will perform a complete Reset. During data entry for a
program the Stop key performs a Previous Screen function. This allows you to go
back one step in the programming each time you press the Stop key.
PROGRAMMING THE CONSOLE
Each of the programs can be customized with your personal information and changed
to suit your needs. Some of the information asked for is necessary to ensure the
readouts are correct. You will be asked for your Age and Weight. Entering your Age is
necessary during the Heart Rate control program to ensure the correct settings are
entered in the program; entering your exact Weight results in a more accurate Calorie
calculation. Although we cannot provide an exact calorie count we do want to be as
close as possible.
A message about Calories: Calorie readings on every piece of exercise equipment,
whether it is in a gym or at home, are not accurate and tend to vary widely. They are
meant only as a guide to monitor your progress from workout to workout. The only way
to measure your calorie burn accurately as in a clinical setting connected to a host of
machines. This is because every person is different and burns calories at a different
rate.
ENTERING A PROGRAM AND CHANGING SETTINGS
Press each program button to scroll through the program selections. The profile for
each program will be displayed in the dot matrix window. Press the Enter key to select
a program and begin customizing the settings. If you want to workout without entering
new settings, then just press the Start key. This will bypass the programming of data
and take you directly to the start of your workout. If you want to change the personal
settings, then just follow the instructions in the message window. If you start a
program without changing the settings, the default settings will be used.
Note: Age and Weight default settings will change when you enter a new number. So
the last Age and Weight entered will be saved as the new default settings. If you enter
Age and Weight the first time you use the fitness bike you will not have to enter it every
time you work out unless either Age or Weight has changed or someone else enters a
different Age and Weight.

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PROGRAMMABLE FEATURES
MANUAL PROGRAM
The Manual program works as the name implies, manually. This means that you
control the workload yourself and not the computer.
1. Press the Manual program button then press the Enter key.
2. The Message Window will ask you to enter your Age. You may adjust the age
setting using the Up and Down keys, then press the Enter key to accept the new
number and proceed on to the next screen.
3. You are now asked to enter your Weight. You may adjust your weight setting using
the Up and Down keys, then press Enter to continue.
4. Next is the Time. You may adjust the length of Time by pressing the Up or Down
keys, then press Enter to continue..
5. Now you are finished editing the settings and can begin your workout by pressing
the Start key. You can also go back and modify your settings by pressing the Stop
key to go back one level of the programming screen.
6. Once the program starts the fitness bike will be set to level one. This is the easiest
level and it is a good idea to stay at level one for a while to warm up. If you want to
increase the work load at any time press the Up key; the Down key will decrease
the workload. You can also press any of the Quick Level keys.
7. During the Manual program you will be able to scroll through the data in the
message window by pressing the Display key.
8. When the program ends the message window will show a summary of your
workout. The summary will be displayed for a short time then the console will
return to the start-up display.

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PRESET PROGRAMS
The fitness bike has five different programs that have been designed for a variety of
workouts. These five programs have factory preset work level profiles for achieving
different goals.
Hill
The Hill program simulates going up and down a hill. The resistance in the pedals will steadily
increase and then decrease during the program.
WORK
Fat Burn
The Fat Burn program is designed, as the name implies, to maximize the burning of fat. There are
many schools of thought on the best way to burn fat but most experts agree that a lower exertion
level that stays at a steady workload is the best. The absolute best way to burn fat is to keep your
heart rate at around 60% to 70% of its maximum potential. This program does not use heart rate
but simulates a lower, steady exertion workout.
WORK
Cardio
The Cardio program is designed to increase your cardiovascular function and endurance. This is
exercise for your heart and lungs. It will build up your heart muscle and increase blood flow and
lung capacity. This is achieved by incorporating a higher level of exertion with slight fluctuations in
work.
WORK
Strength
The Strength program is designed to increase muscular strength in your lower body. This program
will steadily increase in resistance to a high level and forces you to sustain it. This is designed to
strengthen and tone your legs and glutes (muscles of the butt).
WORK
Interval
The Interval program takes you through high levels of intensity followed by periods of low intensity.
This program increases your endurance by depleting your oxygen level followed by periods of
recovery to replenish oxygen. Your cardiovascular system gets programmed to use oxygen more
efficiently this way. This program also forces your body to become more efficient due to spikes in
heart rate, between recovery periods. This aids in heart rate recovery from intense activities
WORK

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PROGRAMMING PRESET BUTTONS
1. Press the desired program button then press the Enter
key.
2. The message window will ask you to enter your Age.
You may adjust the age setting, using the Up and Down
keys, then press the Enter key to accept the new
number and proceed on to the next screen.
3. You are now asked to enter your Weight. You may adjust your weight using the Up
and Down keys then press Enter to continue.
4. Next is Time. You may adjust the Time and press Enter to continue.
5. Now you are asked to adjust the Max Level. This is the peak exertion level you will
experience during the program (the highest colored segment/box of the program
profile). Adjust the level and then press Enter.
6. Now you are finished editing the settings and can begin your workout by pressing
the Start key. You can also go back and modify your settings by pressing the Stop
key to go back one screen or Enter to go back to the beginning.
7. If you want to increase or decrease the resistance at any time during the program
press the Up or Down keys.
8. During the program you will be able to scroll through the data in the message
window by pressing the Display key.
9. When the program ends the message window will show a summary of your workout.
The summary will be displayed for a short time then the console will return to the
start-up display .
CUSTOM PROGRAM
The customizable User program allows you to build and save your own workout. Follow the
instructions below.
1. Select the Custom program then press Enter. If you have already saved a program,
it will be displayed and you are ready to begin. If not or someone else’s name is
shown, you will have the option of overriding or inputting a username. In the
message window, the letter “A” will be blinking. Use the Up and Down buttons to
select the appropriate first letter of your name (pressing the Up button will switch to
the letter “B”; pressing the Down button will switch to letter “Z”). Press Enter when
the desired letter is displayed. Repeat this process until all of the characters of your
name have been programmed (maximum 7 characters). When finished press
Stop.
2. If there is a program already stored in Custom when you press the key, you will
have an option to run the program as it is or delete the program and build a new
one. At the welcome message screen, when pressing Start or Enter you will be
prompted: Run Program? Use the Up/Down arrows to select Yes or No. If you
select No, you will then be asked if you want to delete the currently saved program.
It is necessary to delete the current program if you want to build a new one.
3. The message window will ask you to enter your Age. You may enter your age using
the Up and Down keys, then press the Enter key to accept the new number and
proceed on to the next screen.
4. You are now asked to enter your Weight. You may adjust the weight number using
the Up and Down keys, then pressEnter to continue.
5. Next is Time. You may adjust the Time using the Up and Down keys and press
Enter to continue.

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6. Now the first column will be blinking and you are asked to adjust the level for the
first segment of the workout. When you finish adjusting the first segment, or if you
don’t want to change, then press Enter to continue to the next segment. The next
segment will show the same level as the previously adjusted segment. Repeat the
same process as the last segment then press Enter. Continue this process until all
twenty segments have been set.
7. The message window will then tell you to start to begin (and save the program) or
Enter to modify the program. Pressing Stop will exit to the start up screen.
8. If you want to increase or decrease the workload at any time during the program
press the Up or Down key. This will only affect the resistance for the present
column in the profile. When the profile changes to the next column it will return to
the preset work level.
9. During the Custom program you will be able to scroll through the data in the message
window by pressing the Display key.
10. When the program ends the message window will show a summary of your workout. The
summary will be displayed for a short time then the console will return to the start-up
display.
FITNESS TEST PROGRAM
The fitness test is based on the YMCA protocol and is a sub-maximal test that uses
pre-determined, fixed work levels that are based on your heart rate readings as the test
progresses. The test will take anywhere between 6 to 15 minutes to complete, depending
on your level of fitness. The test ends when your heart rate reaches 85% of maxi- mum at
any time during the test or your heart rate is between 110 bpm and 85% at the end of two
consecutive stages. At the end of the test a VO2max score will be given. VO2max stands
for Volume of Oxygen uptake which is a measurement of how much oxygen you need to
perform a known amount of work. The YMCA protocol uses two to four, 3 minute stages of
continuous exercise (see charts below). You will be asked to choose either, Male or
Female at the beginning of the test. This choice determines which test parameters will be
used during the test as show in the charts below. The only caveats are that if you are a
very de-conditioned Male you need to choose option Female. If you are a very conditioned
female you need to choose option Male.
Wor k load char t f or male or v er y fit f emale:
1
st
Stage
300
kgm/min
HR <90 90-105 >105
2
nd
stage
900
kgm/min
750
kgm/min
600
kgm/min
HR HR<120 HR120-135 HR>135 HR>120 HR120-135 HR>135 HR>120 HR120-135 HR>135
3
rd
stage
1350
kgm/min
1200
kgm/min
1050
kgm/min
1200
kgm/min
1050
kgm/min
900
kgm/min
1050
kgm/min
900
kgm/min
750
kgm/min
Workload chart for female or de-conditioned male
1
st
Stage 150 kgm/min
Heart Rate HR<80 HR: 80-90 HR: 90-100 HR>100
2
nd
Stage 750 kgm/min 600 kgm/min 450 kgm/min 300 kgm/min
3
rd
Stage 900 kgm/min 750 kgm/min 600 kgm/min 450 kgm/min
4
th
Stage 1050 kgm/min 900 kgm/min 700 kgm/min 600 kgm/min

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Fitness Test Programming
1. Press the Fit-test button and press Enter.
2. The message window will display Gender Male. The word Male will be blinking. Use
the up and down arrows if you need to change to Female, then press Enter. The choice
of Gender determines which workload chart will be used for the test.
3. The message window will ask you to enter your Age. You may adjust the age setting,
using the Up and Down keys then press the Enter key to accept the new number and
proceed on to the next screen
4. You are now asked to enter your Weight. You may adjust the weight number using the
Up and Down keys then press enter to continue.
5. Now press Start to begin the test or Enter to modify your settings.
Before the test
Make sure you are in good health; check with your physician before performing any
exercise if you are over the age of 35 or persons with pre-existing health conditions.
Make sure you have warmed up and stretched before taking the test.
Do not take in caffeine before the test.
Hold the hand grips gently, do not tense up.
During the test
The console must be receiving a steady heart rate for the test to begin. You may use
the hand pulse sensors or wear a heart rate chest strap transmitter.
You must maintain a steady 50 RPM pedal speed. If your pedal speed drops below 48
RPM or goes above 52 RPM the console will emit a steady beeping sound until you
are within this range.
You may scroll through the various data readings in the message window by pressing
the Display button under the Message Window.
6. The message window will always display your pedal speed on the right side to help you
maintain 50RPM.
7. The data shown during the test is:
a. Work in KGM is actually an abbreviated form of kg-m/min. which is a
work measurement of kilogram-force meter/minute
b. Work in Watts (1 watt is equal to 6.11829727787 kg-m/min.)
c. HR is your actual heart rate; TGT is the target heart rate to reach to
end the test. d. Time is the total elapsed time of the test.
After the test
Cool down for about one to three minutes.
Take note of your score because the console will automatically return to the start-up
mode after a few minutes.
WHAT YOUR SCORE MEANS
VO2max Chart for males and very fit females VO2max Chart for females and de-conditioned males
18-25
Years
old
26-35
Years
old
36-45
Years
old
46-55
Years
old
56-65
Years
old
65+
Years
old
excellent
>60 >56 >51 >45 >41 >37
good 52-60
49-56
43-51
39-45
36-41
33-37
above
average
47-51
43-48
39-42
35-38
32-35
29-32
average
42-46
40-42
35-38
32-35
30-31
26-28
below
average
37-41
35-39
31-34
29-31
26-29
22-25
poor 30-36
30-34
26-30
25-28
22-25
20-21
very
poor
<30 <30 <26 <25 <22 <20
18-25
Years
old
26-35
Years
old
36-45
Years
old
46-55
Years
old
56-65
Years
old
65+
Years
old
56 52 45 40 37 32excellent
good 47-56
45-52
38-45
34-40
32-37
28-32
above
average
42-46
39-44
34-37
31-33
28-31
25-27
average
38-41
35-38
31-33
28-30
25-27
22-24
below
average
33-37
31-34
27-30
25-27
22-24
19-22
poor 28-32
26-30
22-26
20-24
18-21
17-18
very
poor
<28 <26 <22 <20 <18 <17

Dyaco Canada Inc. 2013 [e-mail]
20
HEART RATE PROGRAMS
Before we get started, a word about Heart Rate:
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of
exercising comfortably. A great deal of this success has been promoted by the use of
heart rate monitors. With the proper use of a heart rate monitor, many people find that
their usual choice of exercise intensity was either too high or too low and exercise is much
more enjoyable by maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your
Maximum Heart Rate. This can be accomplished by using the following formula: 220
minus your age. This will give you the Maximum Heart Rate (MHR)for someone of your
age. To determine the effective heart rate range for specific goals you simply calculate a
percentage your MHR. Your Heart rate training zone is 50% to 90% of your maximum
heart rate. 60% of your MHR is the zone that burns fat while 80% is for strengthening
the cardio vascular system. This 60% to
80% is the zone to stay in for maximum
benefit.
For someone who is 40 years old their
target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute
(60% of maximum)
180 X .8 = 144 beats per minute
(80% of maximum)
So for a 40 year old the training zone
would be 108 to 144 beats per minute.
If you enter your age during programming the console will perform this calculation
automatically. Entering your age is used for the Heart Rate control programs. After
calculating your MHR you can decide upon which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness
(training for the heart and lungs) and weight control. The black columns on the chart
above represent the MHR for a person whose age is listed at the bottom of each column.
The training heart rate, for either cardiovascular fitness or weight loss, is represented by
two different lines that cut diagonally through the chart. A definition of the lines’ goal is in
the bottom left-hand corner of the chart. If your goal is cardiovascular fitness or if it is
weight loss, it can be achieved by training at 80% or 60%, respectively, of your MHR on a
schedule approved by your physician. Consult your physician before participating in any
exercise program.
With all Heart Rate Control fitness bike machines you may use the heart rate monitor
feature without using the Heart Rate Control program. This function can be used during
manual mode or during any of the nine different programs. The Heart Rate Control
program automatically controls resistance at the pedals.