seat
STEP 4 – Seat Cushion and Backrest Installation seatcarriage
cushion
a) Position Seat Cushion over lower Seat Carriage with narrow side pointing forward and align bolt
holes. Secure with (4) Phillips Bolts and (4) Washers | M6 washer | |
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from fastener pack and tighten, see Figure 4a. | M6 x 15mm |
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b) Place Backrest upside down on a flat surface, | phillips bolts | |
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see Figure 4b. |
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individual would need to keep their heart rate at or above 126 beats per minute to get a cardiovascular effect. Note: Although 70% was used in this example, the heart rate range needed to achieve results falls between 60% and 85% of your maximum heart rate.
If you are just beginning your exercise program, your target heart rate range should be roughly at 60% of your maximum heart rate. As you become
CLOTHING
All exercise clothing should be
Never wear rubberized or plastic clothing, such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.
c)Position Seat Carriage Slider on Backrest, as shown in Figure 4b, with Height Adjustment Knob facing away from Backrest and Seat Carriage Bushing towards top of Backrest. Attach using (4) Phillips Bolts and (4) Washers from fastener pack. Tighten bolts.
d)Pull Height Adjustment Knob out and slide Backrest onto Seat Carriage. Note: Slide the side opposite of the Seat Carriage Bushing on first. Release Height Adjustment Knob and continue to slide Backrest down until it clicks into an adjustment hole.
Turn knob to lock into place, see Figure 4c.
top of backrest
M6 washer
M6
washers 
M6 x 15mm 
phillips bolts 
Figure 4a - Install Seat
backrest
seat
more conditioned (or if you are already in good cardiovascular shape) you can increase your target heart rate to 70% - 85% of your maximum heart rate. Remember, your target heart rate is only a guide.
When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the
Remember, your bike also comes with pulse sensors located on the Rear Handlebar.
We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1) | Adopt a specific plan and write it down. |
2) | Keep setting realistic goals as you go along, |
| and remind yourself of them often. |
3) | Keep a log to record your progress and make |
| sure to keep it |
4) | Include weight and/or percent body fat |
| measures in your log. Extra pounds can |
height
adjustment
knob
M6 x 15mm phillips bolt and 
M6 washer
seat carriage bushing
goes towards top of seat
M6 x 15mm phillips bolt and
M6 washer
seat carriage slider
carriage bushing
seat
cushion
height
adjustment
knob
seat
carriage
When used properly, the unit pulse sensors can help you to determine your estimated heart rate. To do so:
a)Push the START button on your computer.
b)Gently grab both metal pulse sensors on both handlebars. Wait 6 seconds.
c)Your estimated heart rate range will be displayed on screen. Check the chart on the following page to see if you are within your range according to your age.
| easily creep back. |
5) | Upgrade your fitness program as you progress. |
| Your bike provides 12 different workout |
| programs to keep your workouts challenging. |
6) | Enlist the support and company of your family |
| and friends. |
7) | Update others on your successes. |
8) | Avoid injuries by pacing yourself and including |
| a warm up and cool down period as part of |
| every workout. See page |
M6 x 15mm phillips bolt and M6 washer
When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your
9) Reward yourself periodically for a job well done! |
Figure 4b - Install Seat Carriage Slider
STEP 5 – Rear Handlebar Assembly
a)Remove (2) Allen Bolts, (2) Washers and (2) Nylon Nuts from Rear Handlebar with Pulse Sensors.
b)Place Rear Handlebar into notch in Seat Carriage with Handlebar pointing forward and Pulse Sensors facing up, see Figure 5.
c)Secure Rear Handlebar with (2) Allen Bolts,
(2)Washers and (2) Nylon Nuts removed in Step 5a. Tighten Bolts with Allen Wrench provided.
Figure 4c - Install Backrest
| seat carriage |
pulse |
|
sensor | notch |
|
rear
handlebar
M8 nylon nuts
M8 washers
handlebar pulse wires
M8 x 45mm
allen bolts
actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided.
By using the chart on the following page, you can see where your heart rate falls in the minimum and maximum target zones.
The above are guidelines, people with any medical limitations should discuss this formula with their physician.
8 | Figure 5 - Install Rear Handlebar |
21 |