Fitness Quest 595r manual Assembly Instructions, Heart Rate Target Zone For Cardiovascular Fitness

ASSEMBLY INSTRUCTIONS

HEART RATE TARGET ZONE

FOR CARDIOVASCULAR FITNESS

Occasionally our products contain components that are	NOTE: All location references, such as
pre-lubricated at the factory. We recommend that you
	front, rear, left or right, made in these
protect flooring, or anything else the parts may contact,
	instructions are from the user being
with newspaper or cloth.
	on the equipment and facing forward.
Tools Required (included):
Allen Wrench

Multi Open End Wrench	FRONT
Multi “T” Tool w/Phillips Screwdriver	main frame
front foot tube

TABLE 1

200

190

180

170

195	190
	185
	180
	175
	170
165	165
	161

STEP 1 – Attaching the Foot Tubes

a) Fasten the Front Foot Tube to the front of

M8 flat washer REAR

Heart 160 Rate

(Beats/

	160
157	155
153
148	150

the Main Frame using an Allen Bolt with a

Spring Washer and a Flat Washer on

each Bolt.

b) Fasten the Rear Foot Tube to the rear of

the Main Frame using an Allen Bolt with

a Spring Washer and a Flat Washer on

each Bolt.

M8 spring washer
M8 x 20mm allen bolt
M8 x 20mm allen bolt	rear
M8 spring washer
	foot tube
M8 flat washer

Figure 1 - Install Foot Tubes

Min)

150

140

130

120

110

144			145	Maximum
140			140
	136			Attainable
136		131		Heart Rate
133
129		127
129			123
129				85%
119
				Target
115			119
				Zone
	112	108
		105	101

STEP 2 – Attaching the Rear Handlebar to the Seat Carriage

a)Attach the Rear Handlebar to the Seat Carriage using two Allen Bolts.

b)Apply a Washer to the thread end of each Bolt, and then install and tighten the two Nylon Nuts.

STEP 3 – Assembling Seat and Backrest to Seat Carriage

a)Secure the Seat to the Seat Carriage using four Phillips Bolts with a Washer on each Bolt.

b)Secure the Backrest to the Seat Carriage using four Phillips Bolts with a Washer on each Bolt.

100

20

											98	70%
												Target
25	30	35	40	45	50	55	60	65	70	75	80	Zone

AGE (YRS)

seat	rear
	handlebar
carriage
	nylon nut
	M8 washer

M8 x 70mm

allen bolt

Figure 2 - Install Rear Handlebar to Seat Carriage

backrest

seat

M6 washer

M6 x 16mm phillips bolt

M6 washer seat carriage

M6 x 16mm phillips bolt

Figure 3 - Install Seat and Backrest

TABLE 2

	Exercise		Warm Up	THR%	Cool Down	Total	Sessions	Total Time
	Week		Period	Minutes	Period	Time	Per Wk.	Per Wk.
&1		& 2	5 min	60-65% -8	5 min	17 min	3	51 min
&3		& 4	5 min	65-70% -10	5 min	20 min	3	60 min
&5		& 6	5 min	70-75% -15	5 min	25 min	3	75 min
&7		& 8	5 min	70-80% -20	5 min	30 min	3	90 min
& 9 & 10			5 min	70-85% -25	5 min	35 min	3	105 min
&11		& 12	5 min	70-85% -25	5 min	35 min	3	105 min

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