FreeMotion SFSR844091 Owner's Manual

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Page 1

Model No. SFSR84409.1 Serial No.

Write the serial number in the space above for reference.

Serial

Number

Decal

QUESTIONS?

If you have questions, or if parts are damaged or missing, CONTACT

THE STORE WHERE YOU PURCHASED THIS PRODUCT.

If you are unable to contact the store, see HOW TO CONTACT CUSTOMER CARE on the back cover of this manual.

USERʼS MANUAL

CAUTION

Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

www.freemotionfitness.com

Page 2

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

HOW TO USE THE STRIDER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HOW TO USE THE CONSOLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

HOW TO CONTACT CUSTOMER CARE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the warning decal(s). If a decal is

missing or illegible, see the back cover of this manual and request a free replacement decal. Apply the decal in the location shown.

Note: The decal(s) may not be shown at actual size.

FREEMOTION is a registered trademark of ICON IP, Inc.

iPod is a trademark of Apple Computer, Inc., registered in the U.S. and other countries. iPod®is not included.

Page 3

IMPORTANT PRECAUTIONS

o reduce the risk of serious injury, read all important precautions and

WARNING:

instructions in this manual and all warnings on your strider before using your strider. FreeMotion Fitness assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

1. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

2. Use the strider only as described in this manual.

3. It is the responsibility of the owner to ensure that all users of the strider are adequately informed of all precautions.

4. Keep the strider indoors, away from moisture and dust. Do not put the strider in a garage or covered patio, or near water.

5. Place the strider on a level surface, with at least 3 ft. (0.9 m) of clearance in the front and rear of the strider and 2 ft. (0.6 m) on each side. To protect the floor or carpet from damage, place a mat under the strider.

6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.

7. Keep children under age 12 and pets away from the strider at all times.

8. The strider should not be used by persons weighing more than 350 lbs. (159 kg).

9. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the strider. Always wear athletic shoes for foot protection while exercising.

10. Hold the handgrip pulse sensors, the handlebars, or the handrails when mounting, dismounting, or using the strider.

11. The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

12. Keep your back straight while using the strider; do not arch your back.

13. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down.

14. When you stop exercising, allow the pedals to slowly come to a stop.

15. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down.

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BEFORE YOU BEGIN

Thank you for selecting the revolutionary FREEMOTION®F 7.8 strider. The F 7.8 strider pro-

ides an impressive selection of features designed to

v make your workouts at home more effective and enjoyable.

For your benefit, read this manual carefully before you use the strider. If you have questions after read-

Handgrip Pulse Sensor

Handrail

Accessory Tray

ing this manual, please see the back cover of this manual. To help us assist you, note the product model

umber and serial number before contacting us. The

n model number and the location of the serial number decal are shown on the front cover of this manual.

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

Console

Handlebar

Pedal

Handle

Wheel

Leveling Foot

Page 5

ASSEMBLY

Assembly requires two persons. Place all parts of the strider in a cleared area and remove the packing mate-

rials. Do not dispose of the packing materials until assembly is completed.

Assembly requires only the included tool(s).

. Hold the lower end of the Right Handlebar (20)

against the Right Handlebar Hub (30), and align the five holes in the Right Handlebar with the five holes in the Right Handlebar Hub.

Attach the Right Handlebar (20) with four 5/16" x 3/4" Patch Screws (105).

Next, attach a Handlebar Cover (43) to the Right Handlebar (20) with a 5/16" x 1 3/8" Screw (106).

Attach the Left Handlebar (21) in the same way.

2. Make sure that all parts of the strider are properly tightened. To protect the floor or carpet from damage,

place a mat under the strider.

105

106

Page 6

HOW TO USE THE STRIDER

HOW TO PLUG IN THE AC POWER ADAPTER

This product must be grounded. If it should mal-

function or break down, grounding provides a path of least resistance for electric current to reduce the risk

f electric shock. This product is equipped with a cord

o having an equipment-grounding conductor and a grounding plug.

Plug the AC power adapter into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. This product is for use on a nominal 120-volt circuit. IMPORTANT: The strider is not compatible with GFCI-equipped outlets and may not be compatible with AFCI-equipped outlets.

DANGER: Improper connection of

the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

HOW TO MOVE THE STRIDER

Due to the size and weight of the strider, moving it requires two persons. Have two persons lift the indi-

cated end of the strider until the strider will roll on the

ront wheels. Carefully move the strider to the desired

f location and then lower it to the level position.

CAUTION: To decrease the risk of injury, bend your legs and keep your back straight. Make sure to use your legs rather than your back to lift the strider. Do not attempt to move the strider over an uneven surface.

Wheel

A temporary adapter may be used to connect the AC power adapter to a 2-pole receptacle as shown below if a properly grounded outlet is not available. The temporary adapter should be used only until a properly grounded outlet can be installed by a qualified electrician.

The greencolored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used, it must be held in place by a metal screw. Some

2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter.

Grounded Outlet Box

Adapter

AC Power

Adapter

Lug

Metal Screw

Lift here

Page 7

OW TO EXERCISE ON THE STRIDER

OW TO LEVEL THE STRIDER

To mount the strider, hold the handlebars or the handrails and step onto the pedals. Push the pedals until they begin to move forward and backward with a continuous motion.

Handlebars

Handrails

If the strider rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear of the frame until the rocking motion is eliminated.

Leveling

Foot

Leveling

Foot

Pedals

To dismount the strider, wait until the pedals come to a complete stop. When the pedals are stationary, hold the handlebars or the handrails and step off the pedals.

Page 8

HOW TO USE THE CONSOLE

HOW TO UPGRADE THE CONSOLE

Your strider has been preconfigured to operate with a Basic console and a Workout TV console (see the drawings below). To learn about the features of the Basic console, see page 9. To learn about the features of the Workout TV console, see the userʼs manual included with the Workout TV console.

To upgrade your console and expand the capabilities of your strider, please see the back cover of this manual.

Basic

Console

Workout TV

Console

Page 9

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

This console offers an array of features designed to make your workouts more effective and enjoyable.

When you use the quick start mode of the console, you can change the resistance of the pedals or set a target stride length with the touch of a button. As you exercise, the console will provide continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor or an optional Polar

compatible chest pulse sensor.

The console offers sixteen preset workouts. Each workout automatically changes the resistance of the pedals and prompts you to maintain a target stride length as it guides you through an effective workout.

The console also features the iFit interactive workout system, which enables the console to accept iFit cards

containing workouts designed to help you achieve specific fitness goals. To purchase iFit cards, please

see the back cover of this manual or go to www.iFit.com. iFit cards are also available at select stores.

You can even connect your iPod

, MP3 player, CD player, or other personal audio player to the console sound system and listen to your favorite workout music or audio books while you exercise.

To activate the console, see page 10. To turn off the console, see page 10. To use the quick start mode, see page 10. To use a preset workout, see page 12. To use an iFit workout, see page 13. To use the sound system, see page 13. To use the maintenance mode, see page 14.

Page 10

HOW TO ACTIVATE THE CONSOLE

4. Set a target stride length as desired.

The included AC power adapter must be used to oper-

te the strider. See HOW TO PLUG IN THE AC

a POWER ADAPTER on page 6. When the AC power

dapter is plugged in, the displays will light and the

a console will be ready for use.

IMPORTANT: If the console has been exposed to cold temperatures, allow it to warm to room temperature before activating the console. Otherwise, you may damage the console displays or other electronic components.

HOW TO TURN OFF THE CONSOLE

If the pedals are not moved for a short period of time, the console will enter an idle mode and a screen saver will appear in the center display. Unplug the AC power adapter when the strider is not in use.

HOW TO USE THE QUICK START MODE

The quick start mode allows you to start exercising, adjust the resistance of the pedals manually, and set a target stride length manually.

The stride length meter in the center display

llows you to set a target stride length.

o set a target stride

T length, press the STRIDE LENGTH increase and decrease buttons below the stride length meter repeatedly until the target bars appear next to the desired stride length. Note: Stride length is measured in inches.

5. Follow your progress with the displays.

Left display–This display

shows the length of your stride in inches. Note: When you select a workout, this display will also show the workout profile and the elapsed time for each segment of the workout.

Target Bar

1. Press the QUICK START button or begin striding to activate the console.

See HOW TO ACTIVATE THE CONSOLE above.

2. Select the quick start mode.

When you activate the console, the quick start mode will be selected. If you have selected a workout, reselect the quick start mode by pressing any of the workout buttons repeatedly until zeros appear in the right display.

3. Change the resistance of the pedals as desired.

As you stride, change the resistance of the pedals by pressing the RESISTANCE increase and decrease buttons. Note: After you press a RESISTANCE button, it will take a moment for the pedals to reach the selected resistance level.

Center display–This display shows the stride length meter. The stride length meter compares your actual stride length to the target stride length.

The target bars in the stride length meter indicate the target stride length. The pedal blocks track the actual movement of the pedals while you exercise.

As you exercise, keep your stride length near the target stride length by striding so that the pedal blocks move back and forth between the target bars.

Target

Bar

Pedal Block

Target

Bar

Page 11

Right display–This display has four sections that

show the following exercise information:

irst section–This section

shows the elapsed time.

ote: When you select a

N workout, the display will show the time remaining in the workout instead of the elapsed time.

6. Measure your heart rate if desired.

You can measure you heart rate using either the

andgrip pulse sensor or an optional Polar

h patible chest pulse sensor (see page 13 for infor-

ation about the optional chest pulse sensor).

m Note: If you hold the handgrip pulse sensor and wear the chest pulse sensor at the same time, the console will not display your heart rate accurately.

com-

Second section–This section shows the distance (miles) you have stridden and the distance (vertical feet) you have climbed.

Third section–This section shows the approximate number of calories you have burned and the approximate number of calories you are burning per hour.

This section of the display will also show your heart rate when you use the handgrip pulse sensor (see step 6 at the right) or the optional chest pulse sensor (see page 13).

Fourth section–This display shows your striding pace (speed) in revolutions per minute and your climbing pace in vertical feet per minute.

Lower display–This display shows the resistance level of the pedals.

In addition, the center display will light with different colors to indicate your exercise intensity:

Color Exercise Intensity

Blue Low Green Medium Red High

If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor, remove the plastic. In addition, make sure that your hands are clean. To

Contacts measure your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or

gripping the contacts tightly.

When you hold the handgrip pulse sensor, a small heart symbol will appear in the right display. Then, when your pulse is detected, your heart rate will be shown in the display next to the heart symbol. For the most accurate heart rate reading, hold the contacts for at least 15 seconds.

If your heart rate is not shown, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the metal contacts tightly. For optimal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemi-

cals to clean the contacts.

7. Turn on the fan if desired.

The fan has high and low speed settings. Press the FAN button repeatedly to select a fan speed or to turn off the fan. Note: If the pedals do not move for about thirty seconds, the fan will turn off automatically.

Pivot the fan louvers upward or downward to direct the airflow from the fan.

8. When you are finished using the elliptical strider, the console will automatically enter an idle mode.

See HOW TO TURN OFF THE CONSOLE on page 10.

Page 12

HOW TO USE A PRESET WORKOUT

A preset workout automatically changes the resistance

f the pedals and prompts you to maintain a target

o stride length.

1. Press any button or begin striding to activate the console.

See HOW TO ACTIVATE THE CONSOLE on page

10.

2. Select a preset workout.

To select a preset workout, first press the button with the profile of the desired preset weight loss, aerobic, endurance, or performance workout.

The following information will appear in the center display:

• The name of the workout

• A profile of the target stride lengths

• The duration of the workout

• The maximum stride length

• The maximum speed (in steps per minute)

A profile of the target stride lengths for the workout will also appear in the left display.

Profile

As you exercise, keep your stride length near the target stride length for the current

egment, which is shown in

s the stride length meter in

he center display.

IMPORTANT: The target stride length settings are intended only to provide motivation. Your actual stride length may be shorter or longer than the target stride length. Make sure to stride at a length that is comfortable for you.

If the stride length for the current segment is too long or too short, you can manually override the setting by pressing the STRIDE LENGTH buttons. However, when the current segment ends, the stride length meter will automatically adjust to the target stride length setting for the next segment.

If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the RESISTANCE buttons. However, when the current segment ends, the pedals will automatically adjust to the resistance level for the next segment.

The workout will continue in this way until the last segment of the profile flashes. To stop the workout at any time, stop striding. To resume the workout, simply resume striding or press the WORKOUT START button.

3. Press the WORKOUT START button or begin striding to start the workout.

Each preset workout is divided into 25, 30, 45, or 60 one-minute segments. One resistance level and one stride length is programmed for each segment. Note: The same resistance level and/or stride length may be programmed for consecutive segments.

During the workout, the workout profile will show your progress (see the drawing above). The flashing column of the profile represents the current segment of the workout. The height of the flashing column indicates the stride length for the current segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a different resistance level is programmed for the next segment, the resistance level of the pedals will then change.

4. Follow your progress with the displays.

See step 5 on page 10.

5. Measure your heart rate if desired.

See step 6 on page 11.

6. Turn on the fan if desired.

See step 7 on page 11.

7. When you are finished using the elliptical strider, the console will automatically enter an idle mode.

See HOW TO TURN OFF THE CONSOLE on page 10.

Page 13

HOW TO USE AN IFIT WORKOUT

iFit cards are available separately. To purchase iFit

ards, go to www.iFit.com or see the back cover of

c this manual. iFit cards are also available at select

tores

To use the music port for iPod, you need an iFit

uni-

versal iPod connector (not included). To purchase an

iFit universal iPod connector, see the back cover

f this manual. Plug the connector into the music port

o and into a jack on your iPod. Make sure that the con-

ector is fully plugged in.

1. Press any button or begin striding to activate the console.

See HOW TO ACTIVATE THE CONSOLE on page

10.

2. Insert an iFit card and select a workout.

To use an iFit workout, insert an iFit card into the iFit slot. The iFit card should slide easily into the slot. If it does not, turn the iFit card and try again.

iFit Slot

iFit Card

iFit workouts function in the same way as preset workouts. To use the workout, see steps 3 to 7 on page 12. Note: Some iFit cards contain more than one workout. To select a workout, use the increase and decrease buttons located next to the iFit slot.

Next, press the play button on your iPod, MP3 player, CD player, or other personal audio player. Adjust the volume on your iPod, MP3 player, CD player, or other personal audio player, or press the VOL increase and decrease buttons on the console.

You can use your own headphones with the console, with the optional Workout TV (see page 8), or with an iFit workout (see HOW TO USE AN IFIT WORKOUT to the left). To use your headphones, plug the jack on your headphones into the headphones jack on the console; make sure that the headphones cable is

fully plugged in.

You can connect your own external speakers to the console using the audio out jack on the console. To connect and use your external speakers, see your external speakersʼ userʼs manual.

THE OPTIONAL CHEST PULSE SENSOR

The optional Polar

-compatible chest pulse sensor

provides hands-free operation and continuously monitors your heart rate during your workouts. To pur-

chase the optional chest pulse sensor, please see the back cover of this manual.

When you are finished exercising, remove the iFit card.

Remove the iFit card when you are finished exercising. Store the iFit card in a secure place.

HOW TO USE THE SOUND SYSTEM

To play music or audio books through the consoleʼs sound system while you exercise, you must connect

your iPod

, MP3 player, CD player, or other personal audio player through the audio jack or through the music port for iPod. This product has been designed specifically to work with iPod and has been certified by the developer to meet Apple performance standards.

To use the audio jack, plug an audio cable (not included) into the jack on the console and into a jack on your iPod, MP3 player, CD player, or other personal audio player. Make sure that the audio cable

is fully plugged in.

Page 14

HOW TO USE THE MAINTENANCE MODE

4. View and change the input setting if desired.

The console features a maintenance mode that allows

ou to access usage information and to view and

y change console settings.

1. Press any button or begin striding to activate

the console.

See HOW TO ACTIVATE THE CONSOLE on page

10.

2. Select the maintenance mode.

Hold down the FAN button for a few seconds to select the maintenance mode.

When the maintenance mode is selected, usage information and an input setting for the strider will appear in the center display.

3. View and reset the usage information if

desired.

The first section of the center display will show the total number of hours that the strider has been used, the total number of vertical feet that the pedals have climbed, and the total distance that the pedals have been moved.

The second section of the center display will show

he default input for the console.

ou can set the default input for the console as

Y MP3, TV, or RCA. To change the default input, press the VOL increase and decrease buttons repeatedly until the desired setting is selected. Note: The TV and RCA input options are for use with the optional Workout TV (see page 8).

5. Adjust the contrast level of the console displays if desired.

To adjust the contrast level of the console displays, press the increase and decrease buttons next to the iFit slot until the console displays show the desired contrast. The selected contrast level will appear in the left display.

6. Exit the maintenance mode.

Press the QUICK START or the WORKOUT START button to exit the maintenance mode.

To reset the usage information to zero, press and hold down the Resistance increase and decrease buttons simultaneously for several seconds.

Page 15

MAINTENANCE AND TROUBLESHOOTING

f you have questions about maintenance or trou-

I bleshooting, please see the back cover of this manual.

nspect and tighten all parts of the strider regularly.

I Replace any worn parts immediately.

To clean the strider, use a damp cloth and a small amount of mild soap. Make sure to regularly clean the rollers and the track on which the rollers ride. IMPOR-

TANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

OW TO LEVEL THE STRIDER

If the strider rocks slightly on your floor during use, see HOW TO LEVEL THE STRIDER on page 7.

Page 16

EXERCISE GUIDELINES

WARNING: B

or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

efore beginning this

Burning Fat—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise–never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

Page 17

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

Page 18

NOTES

Page 19

PART LIST Model No. SFSR84409.1 R0211A

Key No. Qty. Description Key No. Qty. Description

11Frame 22Track 32Shield Bracket 4 52Frame Cap 61Right Upper Shield 71Left Upper Shield 81Right Lower Shield

91Left Lower Shield 10 1 Front Shield 11 1 Upper Track Shield 12 1 Lower Track Shield 13 1 Rear Lower Shield 14 1 Right Outer Shield 15 1 Left Outer Shield 16 1 Right Inner Shield 17 1 Left Inner Shield 18 1 Accessory Tray 19 1 Drive Belt 20 1 Right Handlebar 21 1 Left Handlebar 22 1 Right Link Leg 23 1 Left Link Leg 24 1 Right Pedal Arm 25 1 Left Pedal Arm 26 2 Link Arm 27 1 Flywheel 28 2 Pedal 29 2 Pedal Insert 30 1 Right Handlebar Hub 31 1 Left Handlebar Hub 32 1 Right Cable Arm 33 1 Left Cable Arm 34 2 Long Cable 35 1 Short Cable 36 1 Pedal Magnet 37 4 Roller Spacer 38 2 Roller 39 2 Cable Arm Spacer 40 8 Cable Bushing 41 4 Pedal Arm Cover 42 2 Pedal Arm Spacer 43 2 Handlebar Cover 44 2 Handlebar Flange 45 2 Handlebar Cap 46 1 Tension Bracket 47 1 Tension Spring 48 1 Tension Pulley 49 1 Tension Bushing 50 1 Flywheel Hub

1 Console

51 1 Resistance Motor 52 4 Pulley 53 1 Belt Pulley

4 2 Cable Spool

5 55 3 Spool Hub 56 1 Resistance Magnet 57 1 Magnet Ring 58 4 M8 Star Washer 59 1 Spool Axle 60 1 Resistance Bar 61 3 Hub Key 62 2 Foot 63 2 Leveling Foot 64 1 Bumper 65 1 Wiring Bracket 66 1 Spool Cover 67 4 #8 x 1 3/4" Screw 68 15 Hub Screw Washer 69 1 M3 x 6mm Screw 70 3 #8 x 1/2" AB Screw 71 1 M8 x 3 1/2" Flywheel Axle 72 2 Flange Nut 73 2 Wheel Axle 74 4 Wheel Spacer 75 2 Wheel 76 1 AC Power Adapter 77 1 Wire Harness 78 1 Coaxial Cable 79 1 Line Out Cable 80 1 Line In Cable 81 1 Power Cable 82 4 1 1/8" Snap Ring 83 4 Wheel Bearing 84 3 Set Screw 85 2 Hub Bearing 86 4 Guide Bearing 87 12 Return/Link Bearing 88 4 Hanger Bearing 89 2 Link Leg Axle 90 5 5/16" x 1/2" Flat Head Bolt 91 4 Hub Snap Ring 92 4 #10 Locknut 93 10 1" Snap Ring 94 14 3/4" Snap Ring 95 4 1/2" Snap Ring 96 2 1/4" x 1" Flat Head Screw 97 4 M8 x 19mm Screw 98 10 1/4" x 1" Screw 99 4 1/2" x 1" Self-tapping Screw

100 8 #8 x 3/4" Screw

Page 20

Key No. Qty. Description Key No. Qty. Description

101 8 1/4" x 5/8" Screw 102 4 5/16" x 1/2" Button Screw 103 8 #8 x 3/8" Screw

04 2 #8 x 2 1/4" Screw

1 105 8 5/16" x 3/4" Patch Screw 106 2 5/16" x 1 3/8" Screw 107 3 3/8" Nut 108 2 3/8" x 2 1/2" Bolt 109 1 Ring Sensor 110 4 #10 x 3/4" Screw 111 6 #8 x 1/2" Machine Screw 112 1 5/16" x 1" Bolt 113 14 #8 x 1/2" GMG Screw 114 10 1/4" Jam Nut 115 8 1/4" x 3/4" Screw 116 1 Motor Disc 117 22 #8 x 1" Tek Screw 118 12 Track Plastic Insert 119 2 Pedal Spacer 120 2 V-pulley Bearing 121 2 1/4" x 3/4" Screw 122 8 1/4" x 1/2" Screw 123 1 Tension Bolt 124 1 Tension Nut 125 15 Hub Screw

126 1 M8 Locknut 127 1 5/16" Locknut 128 1 5/16" x 3 1/2" Pivot Axle

29 4 1/2" Locknut

1 130 4 1/2" Washer 131 1 Ring Sensor Bracket 132 4 #6 x 3/8" Screw 133 4 #6 Locknut 134 1 Pedal Position Sensor 135 2 M10 Washer 136 2 Bumper Screw 137 2 Bumper Nut 138 28 Frame Plastic Insert 139 12 #8 x 3/4" Screw 140 4 #8 x 1 1/2" Screw 141 2 3/4" Flat Washer 142 2 1/2" Spring 143 2 1/2" Thrust Washer 144 2 3/4" Wave Washer 145 2 3/4" Thrust Washer 146 20 1/4" Washer 147 20 1/4" Nylon Washer 148 8 Shield Bracket Nut

*–Userʼs Manual *–Assembly Tool

Note: Specifications are subject to change without notice. For information about ordering replacement parts, please see the back cover of this manual. *These parts are not illustrated.

Page 21

EXPLODED DRAWING A Model No. SFSR84409.1 R0211A

11 7

117

11 7

111

113

117

11 7

117

140

11 7

104

113

117

104

134

139

140

139

11 7

139

11 7

139

Page 22

EXPLODED DRAWING B Model No. SFSR84409.1 R0211A

102

100

101

136

100

138

100

138

109

132

133

131

132

133

100

137

138

101

114

115

118

113

118

113

118

115

114

100

114

148

113

146

147

146

147

146

147

146

147

146

147

146

147

114

115

118

113

118

113

115

114

148

114

113

147

146

147

146

147

146

147

146

147

Page 23

EXPLODED DRAWING C Model No. SFSR84409.1 R0211A

11 2

105

101

122

103

108 121

107

108

121

107

103

122

101

105

106

124

123

107

11 9

125

126

101

116

120

127

110

128

125

135

129

130

143

142

143

142

141

145

144

141

145

144

Page 24

HOW TO CONTACT CUSTOMER CARE

If you have questions after reading this manual, or if parts are damaged or missing, please contact the store

here you purchased this product. If you are unable to contact the store, contact Customer Care at one of the

w phone numbers or addresses listed below. Please note the model number, serial number, and name of the product (see the front cover of this manual) before contacting Customer Care. If you are ordering replacement parts, please also note the key number and description of each part (see the PART LIST and the EXPLODED DRAWING near the end of this manual).

Inside the US, call toll-free: 1-866-799-8946, Mon.–Fri. 8 a.m.–5 p.m. MT Outside the US, call: +1-719-533-2911

US Email: fmfvmcustomerservice@freemotionfitness.com International Email: intlcustomercare@freemotionfitness.com

Write: FreeMotion Fitness, 1500 S. 1000 W., Logan, UT 84321-9813

LIMITED WARRANTY

FreeMotion Fitness warrants this product to be free from defects in workmanship and material under normal use and service conditions. The warranty period commences on the invoice date of purchase. Any parts repaired or replaced during this warranty period will be warranted for the remainder of the original warranty period.

WARRANTY PERIODS AND COVERAGE Residential Light Commercial

Frame: Lifetime Frame: Lifetime Parts: 10 years Parts: 3 years Labor: 2 years Labor: 3 years

Light commercial use is defined as a non-dues-paying institutional setting to include hotels, apartment fitness centers, corporate fitness centers, fire/police stations, and hospital/physical therapy settings. This product is not intended to be used in large, heavy-use settings such as health clubs, colleges/universities, community centers, or military installations. Use of this product in such facilities will void this warranty.

CONDITIONS AND LIMITATIONS

The following will void the warranty on this product:

1. This warranty applies only to the original owner and is non-transferable.

2. The labor warranty applies only to products sold in the US and Canada. Contact your authorized FreeMotion Fitness dealer for details on labor coverage in your country.

3. Any misuse, abuse, or improper service.

4. Users in excess of 350 lbs. (159 kg) in weight.

5. Damage caused by moving the product or improper storage including moving or storing the product on its side.

6. Use or storage of the product outdoors or in high-humidity environments including spa and pool areas.

7. Damage caused by improper wiring or insufficient electrical current.

This warranty shall not apply to the following:

1. Cosmetic items including grips, decals, and labels.

2. Pick-up and delivery or freight charges involved with a repair.

3. Any problem as a result of improper assembly or delivery.

WHAT TO DO IF SERVICE IS REQUIRED

FreeMotion Fitness warranty service may be obtained by contacting the authorized dealer from which you purchased this product. Make sure to retain your original invoice and serial number information. If this product experiences a failure under the warranty terms set forth, FreeMotion Fitness shall provide at their option either repair, replacement, or refund of the purchase price. FreeMotion Fitness compensates service providers for warranty trips within their service area. You may be charged additionally for service calls beyond this service area.

FreeMotion Fitness is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, or cost of removal or installation; or other consequential damages. Some states do not allow the exclusion or limitation of consequential damages. Accordingly, the above limitation may not apply to you. This warranty gives you specific rights, and you may have other rights that vary from state to state.

TO CONTACT FREEMOTION FITNESS

See HOW TO CONTACT CUSTOMER CARE above.

FreeMotion SFSR844091 Owner's Manual

Specifications and Main Features

Frequently Asked Questions

User Manual