AFG 18.1AXT Owner’s Manual

18.1AXT

Read the ELLIPTICAL GUIDE before using this OWNER'S MANUAL.
Lire le GUIDE D'UTILISATION DE UEXERCISEUR ELLIPTIQUE avant de se servir du present MANUEL DU PROPRIE_TAIRE.

Lea la GUiA DEL USUARIO DE LA MAQUINA ELiPTICA antes de usar este MANUAL DEL PROPIETARIO.

3 ENGLISH
44 FRANQAIS

86 ESPANOL

DANGER

TO REDUCE THE RISK OF ELECTRICAL SHOCK:

Always unplug the elliptical from the electrical outlet immediately after using, before cleaning, performing maintenance and putting on or taking
off parts.

,WARNING

TO REDUCE THE RISK OF BURNS, FIRE, ELECTRICAL SHOCK OR INJURY TO PERSONS:

• If you experience any kind of pain, including but not limited to chest pains, nausea, dizziness, or shortness of breath, stop
exercising immediately and consult your physician before continuing.

• When exercising, always maintain a comfortable pace. Do not sprint above 80 RPMs on this machine.

• To maintain balance, it is recommended to keep a grip on the handlebars while exercising, mounting or dismounting the machine.

• Do not turn pedal arms by hand.

• Make sure handlebars are secure before each use.

• Keep the topside of the foot support clean and dry.

• Care should be taken when mounting or dismounting the equipment. Before mounting or dismounting, move the pedal on the
mounting or dismounting side to its lowest position and bring the machine to a complete stop.

• Do not wear clothes that might catch on any part of the elliptical.

• Always wear athletic shoes while using this equipment.

• Do not jump on the elliptical.

• At no time should more than one person be on the elliptical while in operation.

• This elliptical should not be used by persons weighing more than the specified user capacity in the OWNER'S MANUAL

WARRANTY SECTION. Failure to comply will void the warranty.

• This elliptical is intended for in-home use only. Do not use this elliptical in any commercial, rental, school or institutional setting.
Failure to comply will void the warranty.

• Do not use elliptical in any location that is not temperature controlled, such as but not limited to garages, porches, pool rooms,
bathrooms, car ports or outdoors. Failure to comply will void the warranty.

• To prevent electrical shock, never drop or insert any object into any opening.

• Connect this exercise product to a properly grounded outlet only.

WARNING

TO REDUCE THE RISK OF BURNS, FIRE, ELECTRICAL SHOCK OR INJURY TO PERSONS:

• Keep power cord away from heated surfaces. Do not carry this unit by its supply cord or use the cord as a handle.

• Do not use other attachments that are not recommended by the manufacturer. Attachments may cause injury.

• Do not operate where aerosol (spray) products are being used or when oxygen is being administered.

• Use the elliptical only as described in the elliptical guide and owner's manual.

• Disconnect all power before servicing or moving the equipment. To clean, wipe surfaces down with soap and slightly damp cloth
only; never use solvents. (See MAINTENANCE)

• The elliptical should never be left unattended when plugged in. Unplug from outlet when not in use, and before putting on or

taking off parts.

• Do not operate under blanket or pillow. Excessive heating can occur and cause fire, electric shock, or injury to persons.

• At NO time should pets or children under the age of 13 be closer to the elliptical than 1 0 feet.

• At NO time should children under the age of 13 use the elliptical.

• Children over the age of 1 3 or disabled persons should not use the elliptical without adult supervision.

• Never operate the elliptical if it has a damaged cord or plug, if it is not working properly, if it has been dropped or damaged, or
immersed in water. Return the elliptical to a service center for examination and repair.

• To disconnect, turn all controls to the off position, then remove plug from outlet.

• Do not remove the console covers unless instructed by Customer Tech Support. Service should only be done by an authorized
service technician

It is essential that your elliptical is used only indoors, in a climate controlled room. If your elliptica! has been exposed to colder

temperatures or high moisture climates, it is strongly recommended that the elliptical is warmed UP to roo m temperature before ....

first time usel Fai!ure to do so may cause premature e!ectronic fai!urel

GROUNDING INSTRUCTIONS

If your elliptical has power incline with a 3-prong plug, you must follow these grounding instructions.

This product must be grounded. If a elliptical should malfunction or break down, grounding provides a path of least resistance
for electrical current to reduce the risk of electrical shock. This product is equipped with a cord having an equipment-grounding

conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in
accordance with local codes and ordinances.

DANGER

ImPr0Per c0nnection Of the equipment_gr0unding Conduct °r Can result in a ris k of e!ectric sh0ckl check Wit h a qualified

electricia n Or serviceman if you ar e in doubt as to whether the product is Properly grounded. Donot modify the plug provided .......

with the product. If it wi!l not fit the outlet, have a proper outlet installed by a qualified electrician,

This product is for use on a nominal 110-120 Volt circuit and has a grounding plug that looks like the plug in the illustration. Make
sure that the product is connected to an outlet having the same configuration as the plug. No adapter should be used with this

product.

This product must be used on a dedicated circuit. To determine if you are on a dedicated circuit, shut off the power to that circuit and
observe if any other devices lose power. If so, move devices to a different circuit. Note: There are usually multiple outlets on one

circuit. This elliptical should be used with a minimum 15-amp circuit.

WARNING

3-POLE

GROUNDED

OUTLET

_dDING PIN

ConneCt t his exercise pi0duct tO a prOPerly grounded Outlet 0nlyl

Never 0Perate Pr0duct with a damaged €0id or p!ug even if it is W0rking
properly. Never 0Perate any PrOduct if it appears damaged, or has been
immersed in waterl Contact customer Tech SupPOrt for replacement Or repair,

7

CONSOLE IPOD/MP3 PLAYER POCKET

SPEAKERS

UPPER HANDLEBAR

PULSE GRIPS

WATER BOTTLE HOLDER

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_EL®NSUM_O,

TOP HAND

SWING ARM --

FOOT PADS --

BASE RAIL

USB PORT

CONSOLE CONTROLS AND DISPLAY WINDOWS

CONSOLE MAST

LOWER HANDLEBAR

PEDALARM

POWER CORD SOCKET

STABILIZERTUBE

MAIN FRAME

LINK ARM

REAR UPRIGHT

P_ED_LO_NDECEdERE_ON

TOOLS INCLUDED:

[] Phillips Screwdriver
[] 6mm L Wrench

[] 5mm L Wrench
[] 5mm T Wrench

[] 1 3/1 5mm Flat Wrench

PARTS INCLUDED:

[] 1 Console
[] 1 Console Mast

[] 1 Water Bottle Holder
[] 1 Main Frame
[] 1 Front Stabilizer Tube

[] 1 Base Rail
[] 2 Footpads
[] 1 Audio Adaptor Cable

[] 3 iPod® Dock Inserts
[] 2 Crank Caps
[] 2 Upper Hadlebars

[] 2 Lower Handlebars
[] 2 Swing Arms

[] 2 Link Arms
[] 2 Pedal Arms
[] 2 Rear Uprights

[] 2 Top Hand Rails
[] 1 AC Adaptor Cable
[] 1 Universal MP3 Player Dock Insert

[] 1 Polar :_Chest Strap

PRE ASSEMBLY

UNPACKING

Unpack the product where you will be using it. Place the elliptical carton on a level
flat surface. It is recommended that you place a protective covering on your floor.

Never open box when it is on its side.

NOTE: During each assembly step, ensure that ALL nuts and bolts are in place
and partially threaded in before completely tightening any ONE bolt.

NOTE: A light application of grease may aid in the installation of hardware. Any
grease, such as lithium bike grease is recommended.

_' NEED HELP?

If you hav e questions or if

there are any missing part s,

contact Customer Tech

support, Contact information
is located on the back panel

Of this manual.

ASSEMBLY STEP 1

HARDWARE FOR STEP 1: ]

20 mm 20 mm

_ BOLT(A) _> FLATWASHER(B)

Qty: 8 Qty: 8

A Open HARDWARE FOR STEP 1.
B Attach the FRONT STABILIZER TUBE to

the MAIN FRAM E using 4 BOLTS (A) and 4
WASHERS (B).

MAiN FRAME

C Attach the BASE RAIL to the MAIN FRAME

using 4 BOLTS (A) and 4 WASHERS (B).

FRONT STABILIZER TUBE

_ BOLTS (A)

\ FLAT WASHERS (B)

ASSEMBLY STEP 2

HARDWARE FOR STEP 2: ]

BOLT (C) WASHER (D)
16 mm 25 mm

Qty: 12 Qty: 4

TOP HANDRAIL

ARC WASHERS (E) _ / /

AXLE 17 mm
Qty: 2 SIDE Qty: 8

A Open HARDWARE FOR STEP 2.

__ ARC WASHER (E)

VIEW

B Attach the REAR UPRIGHTS to the BASE

FRAME using 4 BOLTS (C), 4 WASHERS (D),

4 BASE RAIL BRACKET CAPS and 2 AXLES.

C

Partially thread the TOP HAN DRAI LS to the

AXLE

REAR UPRIGHTS using 8 BOLTS (C) and 8

ARC WASHERS (E).

j ........ WASHERS (D)

l (C)

BASE RAIL BRACKET CAPS

NOTE:Assemble the top handrails So they are parallel to the floorl Do not assemble With the top handrail resting on the floor.
Assemble the rear uprights so they curve toward the main frame as illustrated.

ASSEMBLY STEP 3

HARDWARE FOR STEP 3: ]

TOP HANDRAIL

BOLTS (F)

INCLINE

(__ BOLT (F) O NUT (G)

A

Open HARDWARE FOR STEP 3.

B

Attach each TOP HANDRAIL to the INCLINE

f

ARM using 4 BOLTS (F) and 4 NUTS (G). To

25 mm 8 mm
Qty: 4 Qty: 4

make assembly easier, lightly tighten all four
bolts to begin, then tighten firmly after all bolts

have been started.

I

C Tighten all hardware from ASSEMBLY STEP 2.

ASSEMBLY STEP 4

//

/ /

LEFT LOWER
HANDLEBAR /

6%

__ OLT (H)

ZZSN

\ REAR MAST COVE_-- / f

RIGHT UPPER
HANDLEBAR

WASHER(I)

HARDWARE FOR STEP 4: ]

20 mm
Qty: 8

WASHER (I) WAVY WASHER (J)
34 mm 23 mm

Qty: 2 Qty: 2

BOLT (C)
16 mm

Qty: 2

A Open HARDWARE FOR STEP 4.

BOLT(C)

B Slide 1 WAVY WASHER (J) onto each HANDLEBAR

SHAFT.

_ BOLTS (H)

i

i i RIGHT LOWER

HANDLEBAR

G Slide the LEFT LOWER HANDLEBAR onto the

HANDLEBAR SHAFT. Be sure the LEFT LOWER
HANDLEBAR ispositioned the same as shown in the

diagram.

D Slide the LEFT UPPER HANDLEBAR onto the

HANDLEBAR SHAFT. Using 4 BOLTS (H) connect

the UPPER AND LOWER HANDLEBARS as shown

inthe diagram. Do not tighten any bolts untilall 4 are

started.

E Secure the HANDLEBAR ASSEMBLY using1

WASHER (I) and 1 BOLT (C). NOTE: be sure to
attach WASHER (I) as shown inSTEP E diagram.

F Repeat steps B-E on the opposite side.

ASSEMBLY STEP 5

CONSOLE

CONSOLECABLES_

WASHER (L)

/

//

/ /

/

PRE-ATTACH ED --

BOLTS /

WATER BOTTLE / /

HOLDER

PRE-ATTACH ED _ FRAME

BOLTS _ BRACKET

NOTE: Be careful not to pinch any wires while attaching the

console mast or console,

i

HARDWARE FOR STEP 5: ]

BOLT (C) fF_\ WASHER (L)

Qty: 4 Qty: 4

16 mm _ 18 mm

A Open HARDWARE FOR STEP 5.
B Run CONSOLE CABLES from MAIN FRAME

BRACKET through the CONSOLE MAST.

C Attach CONSOLE MAST to the MAIN

FRAME BRACKET using 4 BOLTS (C) and 4
WASHERS (L).

Attach the CONSOLE CABLES to the

CONSOLE.

Carefully tuck the CONSOLE CABLES into
the CONSOLE MAST before attaching the

CONSOLE. Attach CONSOLE to CONSOLE
MAST using 4 PRE-ATTACHED BOLTS.

Attach WATER BOTTLE HOLDER to

CONSOLE MAST using 2 PRE-ATTACHED
BOLTS.

ASSEMBLY STEP 8

HARDWARE FOR STEP 6: ]

FOOTPAD )

" _i_:_,>Ji UNKARM

12 mm
BOLT (K)

Qty: 8

A

Open HARDWARE FOR STEP 6.

B

Attach each FOOTPAD to the footpad support

WASHER (L)
18 mm

Qty: 8

on each LINK ARM using 4 BOLTS (K) and 4
WASHERS (L).

C Repeat on opposite side.

ASSEMBLY STEP "7

WASHER (P)

PEDAL ARM

HARDWARE FOR STEP 7: ]

BOLT(C) WASHER (P) I _ WAVY WASHER (M)

16 mm 38 mm 34 mm

Qty: 2 Qty: 2 Qty: 2

©-

BOLT(c)

WAVY WASHER (M)

LINKARM

A Open HARDWARE FOR STEP 7.
B Attach RIGHT LINK ARM to RIGHT PEDAL

ARM using 1 BOLT (C), 1 WASHER (P) and 1
WAVY WASHER (M).

C Repeat on opposite side.

ASSEMBLY STEP 8

HARDWARE FOR STEP 8: ]

BOLT (C) WASHER (D)
16 mm 25 mm

Qty: 6 Qty: 6

TOP HANDRAIL

WAVY WASHER (J)

RIGHT PEDAL ARM

/' //

/ /' BOLT (C)

/I...................SWING CAP

//

/

! .............................................................AXLE

/

/

WASHER (D)

CRANK CAP .....

BOLT (C)

,/ WASHER (D)

LINK ARM

WAVY WASHER (J) AXLE
29 mm

Qty: 2 Qty: 2

A

Lay waste packaging plastic over the base rail.
This will prevent the pedal arm assembly from
scratching the elliptical's paint.

B

Open HARDWARE FOR STEP 8.

C

Attach RIGHT SWING ARM to TOP
HANDRAIL using 2 SWING CAPS, 2 BOLTS

(C), 2 AXLES and 2 WASHERS (D).

NOTE: Leave bo!ts !00Se unti! YOUhave

finished STEP D.

Attach the RIGHT PEDAL ARM to the right
CRANK using 1 WAVY WASHER (J), 1

WASHER (D) and 1 BOLT (C).

E Attach the CRAN K CAP to the CRAN K.

F Repeat on opposite side.

ASSEMBLY STEP 9

//

//

i i

WASHER LOWER HANDLEBAR

BOLT (N)

iJ

SPACER

LINK ARM

ROD BEARING SHAFT

HARDWARE FOR STEP 9: ]

BOLT (N)
45 mm

Qty: 2

ROD BEARING SPACER _ NUT (G)
SHAFT 8 mm

Qty: 2 Qty: 4

WASHER (L)

18 mm

Qty: 2

Qty: 2

A Open HARDWARE FOR STEP 9.
B Slide ROD BEARING SHAFT into the end of

the LINKARM. Align end of LINKARM with
bracket on bottom of LOWER HAN DLEBAR.

C Place SPACERS on both sides of the

LINK ARM. While holding SPACERS slide
LINK ARM into bottom end of LOWER

HANDLEBAR.

Secure the joint using 1 BOLT (N), 1 WASHER
(L) and 1 NUT (G).

E Repeat on opposite side.

SPACER

ASSEMBLY STEP lO

HARDWARE FOR STEP 10:1

//

//

SCREW (O)
12 mm

qty: 6

A Open HARDWARE FOR STEP 10.

B Attach JOINT COVERS to the joint between

the LINK ARM and the LOWER HANDLEBAR

using 3 SCREWS (O).

LOWER
HANDLEBAR

C Repeat on opposite side.

D Adjust the 2 REAR LEVELERS so that the

COVERS

machine is level on the floor. Then adjust the

CENTER LEVELER located under the BASE

SCREWS (0)

LINK ARM

LEVELERS

RAIL just so it is snug with the floor.

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CONSOLE OPERATION

Note: There is a thin protective sheet of clear plastic on the overlay of the console that should be removed before use.

A) LED DISPLAY WINDOWS: time, distance, date and clock.
B) ALPHANUMERIC DISPLAY WINDOW: displays watts, calories, rpm, heart rate, speed and PROFILE TM display information.
C) WORKOUT PROFILE DISPLAY: displays workout level and progress.

D) PROFILE TM BUTTON: used to scroll through PROFILE TM display modes. User must be selected before pressing.
E) CHANGE DISPLAY BUTTON: used to scroll through display modes. Press to change display feedback during workout.

F) IPOD® CONTROLS: press to adjust your attached iPod® audio settings.
G) START: press to begin exercising, start your workout or resume exercising after pause.

H) STOP: press to pause/end your workout. Hold for 3 seconds to reset the console.

I) IPOD®/PROGRAMMING BUTTON: used to select program, level and time, and other options.

Used to control iPod® (during workout only).

J) INCLINE _,A KEYS: press to adjust incline in 50/0 increments.
K) RESISTANCE ÷ / - KEYS: press to adjust resistance.

L) QUICK ADJUST KEYPAD: used to reach desired resistance or incline more quickly.
M) SET INCLINE KEY: used to change incline to level entered into keypad.

N) SET LEVEL KEY: used to change resistance to level entered into keypad.
O) AUDIO IN: plug your cd / mp3 player into the console using the included audio adaptor cable.

P) AUDIO OUT/HEADPHONE JACK: plug your headphones into this jack to listen to your music through the headphones.
Q) IPOD® DOCKING STATION: used to dock and charge your iPod® (not included).

R) SPEAKERS: music plays through speakers when your cd/mp3 player is connected to the console.
S) USB PORT: used for software updates.

• time

• distance

B:32

I

date

oooooooooooooo

watts

oooooooooooooo

ooooooo

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3.un-1,

• calories

DISPLAY Wl NDOWS

• TIME: Shown as minutes : seconds. View the time

remaining or the time elapsed in your workout.

• DISTANCE: Shown as miles. Indicates distance
traveled during your workout.

• CALORIES: Calories burned during your workout.

• HEART RATE (HR): Shown as BPM (beats per

minute). Used to monitor your heart rate (displayed
when contact is made with both pulse grips or when
wearing Polar chest strap).

• SPEED: Shown as MPH. Indicates how fast the foot
pads are moving.

oooo

l.S

clock

rpm

• speed

• WATTS: Displays current user power output.

• RPM: Rotations Per Minute.

• RESISTANCE: Shows the current level of resistance.
Will be displayed in the alphanumeric window.

• INCLINE: Shown as percent. Indicates the incline

level of the power ramp. Will be displayed in the

alphanumeric window.

PROFILE TM DISPLAY: When PROFILE TM is activated,
the PROFILE TM information is displayed in the LED
windows. Use the PROFILE TM button to change display

information. More information is on page 33.

• DATE/CLOCK: Displays date and time.

GETTI NG STARTED

1) Check to make sure no objects are nearby that will hinder the
movement of the elliptical.

2) Plug in the power cord and turn the elliptical ON. (Switch is
located at the bottom-front of the elliptical.)

3) You have the following options to start your workout:

A) QUICK START UP

Simply press START to begin working out. Time will count up
from 0:00. The resistance level will default to level 1. Incline will

default to 0%. OR...

B) SELECT A PROGRAM

1) Select GUEST, USER 1 or USER 2 using A'v- on the
PROGRAMMING BUTTON and press ENTER to confirm.

2) Select weight and press ENTER.

3) Select a program using
BUTTON and press ENTER to confirm.

NOTE: if you press START before pressing
ENTER, the program will begin and counts

up from 0:00 for the Manual program,
and counts down from 30:00 for all other

programs. The level defaults to 1.

4) Complete the program setup using ,6, ,v- on

the PROGRAMMING BUTTON and press

ENTER to confirm after each step.

5) When setup is complete, press START to
begin your workout.

A v on the PROGRAMMING

Programming Button

DATE AND CLOCK SETUP

1) Enter Setup mode: Press and hold the 1
and 2 buttons for 3 seconds.

Use ,6, v on the PROGRAMMING

2)

BUTTON to change settings and press
ENTER to confirm.

3)

Settings include: Month, Day, Year, Hour,

Minute, and AM/PM.

4)

Review settings: You can review your

settings at any time while in setup mode.

Press ENTER to scroll through settings.

5)

Exit setup mode: To confirm the date

and time, press and hold ENTER for 3
seconds.

TO CLEAR SELECTION/
RESET THE CONSOLE

Hold STOP key for 3 seconds.

FINISHING YOUR WORKOUT

When your workout is complete, the display
will flash "WORKOUT COMPLETE" and

beep. Your workout information will stay
displayed on the console for 30 seconds

and then reset.

PROGRAM INFORMATION

NOTE: If resistance or incline are changed during your workout, the remaining segments will be affected accordingly.

P1 MANUAL: Manually adjust your resistance and incline levels as you work out toward a time-based goal.

P2 INTERVALS: Alternating levels of resistance build endurance in this time-based workout with 16 levels to choose from.

WARM-UP PROGRAM SEGMENTS - REPEAT COOL-DOWN

TIME

LEVEL

1
2

3
4

5
6

7
8

9
10
11
12
13
14
15
16

4 minutes 30 60 60 30 30 60 30 60 60 30 30 60 4 minutes

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 2 2 3 5 1 1 5 5 1 5 1 1 5 5 1 3 2 2 1

1 2 2 3 6 2 2 6 6 2 6 2 2 6 6 2 3 2 2 1
1 2 2 4 7 3 3 7 7 3 7 3 3 7 7 3 4 2 2 1

1 2 2 5 8 4 4 8 8 4 8 4 4 8 8 4 5 2 2 1
2 3 5 6 9 5 5 9 9 5 9 5 5 9 9 5 6 5 3 2

2 3 5 7 10 6 6 10 10 6 10 6 6 10 10 6 7 5 3 2
2 3 5 8 11 7 7 11 11 7 11 7 7 11 11 7 8 5 3 2

2 3 5 9 12 8 8 12 12 8 12 8 8 12 12 8 9 5 3 2
3 4 5 10 13 9 9 13 13 9 13 9 9 13 13 9 10 5 4 3
3 4 8 11 14 10 10 14 14 10 14 10 10 14 14 10 11 8 4 3
3 6 10 12 15 11 11 15 15 11 15 11 11 15 15 11 12 10 6 3
3 6 10 13 16 12 12 16 16 12 16 12 12 16 16 12 13 10 6 3
5 9 13 14 17 13 13 17 17 13 17 13 13 17 17 13 14 13 9 5
5 9 13 15 18 14 14 18 18 14 18 14 14 18 18 14 15 13 9 5
5 9 13 16 19 15 15 19 19 15 19 15 15 19 19 15 16 13 9 5
5 9 13 17 20 16 16 20 20 16 20 16 16 20 20 16 17 13 9 5

P3 WEIGHT LOSS: Fat-burning, time-based workout that steadily builds resistance for a gradual comedown, with 16 levels to

choose from.

TIME
Level

WARM-UP

4 minutes

1
2
3
4
5
6
7
8
9

10

II
12
13
14
15
16

1 2 2 3
1 2 2 3
1 2 2 4
1 2 2 5
2 3 5 6
2 3 5 ' 7
2 3 5 8
2 3 5 9

3 4 5 10
3 4 8 11
3 6 10 12
3 6 10 13

5 9 13 14
5 9 13 15
5 9 13 16
5 9 13 17

1 2 3 4

5 6 7 8 9 10 11 12 13 14 15 16
3 3 4 4 5 5 5 5 4 4 3 3
4 4 5 5 6 6 6 6 5 5 4 4
5 5 6 6 7 7 7 7 6 6 5 5
6 6 7 7 8 8 8 8 7 7 6 6
7 7 8 8 9 9 9 9 8 8 7 7
8 8 9 9 10 10 10 10 9 9 8 8

9 9 10 10 11 11 11 11 10 10 9 9
10 10 11 11 12 12 12 12 11 11 10 10
11 11 12 12 13 13 13 13 12 12 11 11
12 12 13 13 14 14 14 14 13 13 12 12

13 13 14 14 15 15 15 15 14 14 13 13
14 14 15 15 16 16 16 16 15 15 14 14
15 15 16 16 17 17 17 17 16 16 15 15
16 16 17 17 18 18 18 18 17 17 16 16
17 17 18 18 19 19 19 19 18 18 17 17
18 18 19 19 20 20 20 20 19 19 18 18

PROGRAM SEGMENTS - REPEAT

Each segment lasts 60 seconds

COOL-DOWN

4 minutes

17 18 19 20

3 2 2 1
3 2 2 1
4 2 2 1
5 2 2 1
6 5 3 2
7 5 3 2
8 5 3 2

9 5 3 2
10 5 4 3
11 8 4 3
12 10 6 3
13 10 6 3
14 13 9 5
15 13 9 5
16 13 9 5
17 13 9 5

PROGRAM INFORMATION

P4

CONSTANT WATTS: This workout automatically adjusts the resistance to keep you within a set Watts range and maintains

your desired level of exercise intensity.

1) Select Constant Watts program using ,6, v and press ENTER on the PROGRAMMING BUTTON.

2) Set time using ,6, ,v" and press ENTER.

3) Select desired watts using A v and press ENTER.

4) Press START to being the program.

P5 MUSCLE TONER: Work toward higher resistance levels as you build strength and endurance with 10 levels to choose from.

WARM UP PROGRAM SEGMENTS - REPEAT COOL DOWN

Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 ' 17 18

1 1 ' 1 2 2 1 2 3 4 3 2 1 2 3 2 1 1 ' 1 ' 1
2 1 2 ' 2 3 2 3 4 5 4 3 2 1 2 3 2 ' 1 ' 1 ' 1

3 2 2 3 3 3 4 5 6 7 8 7 6 5 4 2 ' 1 ' 1 ' 1
4 2 3 3 4 4 5 6 7 8 9 8 7 6 5 3 1 1 1

5 3 4 4 4 5 6 7 8 9 10 9 8 7 6 3 3 2 ' 1
6 3 5 4 5 6 7 8 9 10 10 10 9 8 7 4 3 2 ' 1
7 4 5 5 5 7 7 8 8 9 9 10 10 9 8 4 3 2 ' 1
8 4 5 5 5 8 8 9 9 10 10 11 11 10 9 4 3 2 ' 1
9 4 5 5 5 9 9 10 10 11 11 12 12 11 10 5 4 3 ' 1

10 4 5 ' 9 9 14 14 15 15 16 16 17 17 16 15 8 ' 7 6 ' 1

P6 REVERSE TRAIN: Alternate forward (F) and backward (R) pedaling at varying resistance levels for a challenging workout

that builds greater lower body and core strength, with 16 levels to choose from.

TIME 4 minutes 30

LEVEL 1 2 3 4 5

1

2
3
4
5
6
7
8
9

10

II
12
13
14
15
16

WARM-UP F

1 ' 1 ' 1 2 3
1 ' 1 ' 1 2 4
1 1 ' 1 2 5
1 1 ' 1 3 6
1 2 3 3 7
1 2 ' 3 4 8
1 2 3 4 9
1 2 3 5 10
1 1 ' 1 2 11
1 1 ' 1 2 12
2 2 2 3 13

3 3 3 4 14
3 4 4 5 15
3 4 5 6 16
3 5 6 7 17
4 6 ' 7 8 18

R F R F R F R F R F

60 90 60 90 45 60 45 90 90 30

6 7 8 9 10 11 12 13 14 15
2 3 1 2 3 1 2 3 1 2
3 4 2 3 4 2 3 4 2 3
4 5 3 4 5 3 4 5 3 4
5 6 4 5 6 4 5 6 4 5
6 7 5 6 7 5 6 7 5 6

7 8 6 7 8 6 7 8 6 7
8 9 7 8 9 7 8 9 7 8
9 10 8 9 10 8 9 10 8 9

10 11 9 10 11 9 10 11 9 10
11 12 10 11 12 10 11 12 10 11

12 13 11 12 13 11 12 13 II 12

13 14 12 13 14 12 13 14 12 13
14 15 13 14 15 13 14 15 13 14
15 16 14 15 16 14 15 16 14 15
16 17 15 16 17 15 16 17 15 16
17 18 16 17 18 16 17 18 16 17

R COOL-DOWN

30 4 minutes

16 17 18 19 20

3 2 1 1 1
4 2 1 1 1
5 2 1 1 1
6 3 1 1 1
7 3 3 2 ' 1
8 4 3 2 1

9 4 3 2 1
10 5 3 2 1
11 2 1 1 1
12 2 1 1 1

13 2 1 1 1
14 3 1 1 1
15 3 3 2 1
16 4 3 2 1
17 4 3 2 1
18 5 3 2 1

PROGRAM INFORMATION

P7

OREGON TRAIL: Experience a hike through the foothills with an alternating resistance workout for a time-based goal.

Choose from 10 levels.

TIME 4 minutes 30 90 90 30 30 90 30 90 90 30 30 90 4 minutes

LEVEL 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

1 1 ' 1 ' 1 1 3 1 1 3 3 1 3 1 1 3 3 1 1 1 1 1
2 1 ' 1 ' 1 2 3 1 1 3 3 1 3 1 1 3 3 1 2 1 1 1
3 1 ' 1 ' 1 2 4 2 2 4 4 2 4 2 2 4 4 2 2 1 1 1
4 1 1 ' 1 3 4 2 2 4 4 2 4 2 2 4 4 2 3 1 1 1
5 1 2 3 3 5 3 3 5 5 3 5 3 3 5 5 3 3 3 2 ' 1
6 1 2 ' 3 4 5 3 3 5 5 3 5 3 3 5 5 3 4 3 2 1
7 1 2 ' 3 4 6 4 4 6 6 4 6 4 4 6 6 4 4 3 2 1

8 1 2 3 5 6 4 4 6 6 4 6 4 4 6 6 4 5 3 2 1

9 2 2 3 5 7 5 5 7 7 5 7 5 5 7 7 5 5 3 2 2

10 2 2 4 6 7 5 5 7 7 5 7 5 5 7 7 5 6 4 2 2

WARM-UP PROGRAM SEGMENTS - REPEAT COOL-DOWN

HEART RATE TRAI NI NG

The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 - your age). The age-based

method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new
to heart rate training. The most precise and
accurate way of determining your individual

max HR is to have it clinically tested by a
cardiologist or exercise physiologist through the

use of a maximal stress test. If you are over the
age of 40, overweight, have been sedentary for
several years, or have a history of heart disease

in your family, clinical testing is recommended.
This chart gives examples of the heart rate

range for a 30 year old exercising at 5 different

heart rate zones. For example, a 30-year-old's

max HR is 220 - 30 = 190 bpm and 900/0 max

HR is 190 x 0.9= 171 bpm.

VERY HARD 171 - 190 BPM

90 - 100%

HARD

80 - 90%

MODERATE tO L40 MIN 133 - 152 BPM

70 - 800/0

LIGHT 40- 80 MIN 114- 133 BPM

60 - 70%

VERY LIGHT 20 _ 40 M,N 104- 114 BPM

50 - 60%

2 - 10 M_N 152 - 171 BPM

Fit persons and for athletic training

Shorter workouts

Moderately long workouts

Longer and frequently repeated

shorter exercises

Weight management and active

recovery