NordicTrack AudioStrider R400 NTEX4196.1, AudioStrider R400, NTEX4196.1 User Manual

Download

Page 1

ModelNo.NTE×419&I

SerialNo.

SerialNumber

Decal

QUESTmONS?

As a manufacturer, we are com-

mitted to providing complete

customer satisfaction, if you

have questions, or if parts are

damaged or missing, PLEASE

CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY.

CALL TOLL-FREE:

1°888°825°2588

Mono-FrL, 6 a.m.-6 p.m. MST Sat. 8 a.m.-5 p.m. MST

ER'S

ON THE WEB:

www.nordictrackservice.com

Read all precautions and instruc- tions in this manual before using

this equipment. Keep this manuaJ

for future reference,

_our website a_-

www.nordictrack.com

new products, prizes,

fitness tips, and much more!

Page 2

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS ................................................................ 2

BEFORE YOU BEGIN ...................................................................... 3

ASSEMBLY ............................................................................... 4

HOW TO OPERATE THE EXERCISE CYCLE .................................................... 9

MAINTENANCE AND TROUBLESHOOTING ................................................... 16

CONDITIONING GUIDELINES ............................................................... 17

PART LIST .............................................................................. 21

EXPLODED DRAWING .................................................................... 22

ORDERING REPLACEMENT PARTS .................................................. Back Cover

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

IMPORTANT PRECAUTIONS

AWARNIN G: Toreducether_skofse.ous,njury,readthefollowing important precau- tionsbefore using the exercise eyrie.

1. Bead aH instructions in this manual and all warnings on the exercise cycle before using

the exercise eyrie. Use the exercise cycle

onJy as described in this manual.

2. It is the responsibility of the owner to ensure that aH users of the exercise cycle are ade-

quately informed of aH precautions.

3. The exercise cycle is intended for home use

only. Do not use the exercise cycle in a commercial, rental or institutional setting.

4. Keep the exercise cycle indoors, away from

moisture and dust. Place the exercise cycle trends ingeneral. on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that 10oAJways keep your back straight when using

there is enough clearance around the exer- the exercise eyrie; do not arch your back.

cise cycle to mount, dismount, and use the

exercise cycle. 11. Ifyou feel pain or dizziness while exercising,

inspect and properly tighten aH parts regular- ly. Bepiace any worn parts immediately. 12.The warning decal shown on page 3 has been

6. Keep children under the age of 12 and pets

away from the exercise cycle at aH times.

7. Wear appropriate clothes when exercising; do not wear loose clothes that could become

caught on the exercise cycle. Always wear athletic shoes for foot protection.

8. The exercise eycJe should not be used by persons weighing more than 300 Ibs. {136 kg).

9. The pulse sensor isnot a medical device.

Various factors, incJuding the user's move- ment, may affect the accuracy of heart rate readingS. The pulse sensor is intended only as an exercise aid in determining heart rate

stop immediately and cool down.

placed on the exercise cycJe. If the decal is missing or illegible, please call the toll-free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown.

A WARNING: Beforebeginningth_soranyexerciseprogram,consultyourphyaic_a..Th_s

is especially important for persons over the age of 35 or persons with pre-existing heaJth problems. Bead aH instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

Page 3

BEFORE YOU BEGIN

Congratulations for selecting the new NordicTrack _' AUDIORIDER R400 exercise cycle. Cycling is one of the most effective exercises for increasing cardiovas- cular fitness, building endurance, and toning the entire body. The AUDIORIDER R400 exercise cycle offers an impressive array of features to let you enjoy this healthful exercise in the convenience and privacy of your home.

For your benefit, read this manual carefully before

you use the exercise cycle. If you have questions

Handlebar

Console

after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and sedal number before contacting

us. The model number is NTEX4196.1. The serial number can be found on a decal attached to the exer-

cise cycle (see the front cover of this manual).

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

Fan

Pulse Sensor

Upright Knob

Backrest

Seat

Seat Handle

Handle

_r Bottle Holder*

Pedal/Strap

Wheel

-- Leveling Foot

Seat Handlebar

*No water bottle is included

NordicTrack is a registered trademark of ICON IP, Inc.

Page 4

Assembly requires two persons. Place aJl parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials untiJ assembly is completed.

AssembJy requires the included toots and your own adjustable wrench _ and Phillips screw-

driver _L:] ...........................

Use the part drawings below to identify the small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LESTon page 21. The second number is the quantity needed for assembJy. Note: Some small parts may have been 9reoattached. tf a part is not in the parts bag, check to see if it has been 9reoattached.

-w

M4 x 16mm

M6 Washer

(75)-10

M6 x 30mm Button

Screw (37)-4

Washer(55)-14 Screw(85)-1 Screw (80)-6

M8 SpJit M4 x 12mm Round Head

M8 x 16mm Button M8 x 19mm Button

Screw (54)-6 Screw (77)-4

M6 x 16mm Button

Screw (81)-4

M8 x 50mm Button

M6 x 28mm Button

Screw (67)-6

Screw (52)-4

MIO x 63mm BoJt Set (62)-1

Orient the Left Front Stabilizer (15) with the Wheel (17) positioned as shown. Attach the Left Front Stabilizer to the left side of the Frame (1) with three M8 x 16mm

Button Screws (54) and three M8 Split Washers (55).

Attach the Right Front Stabilizer (not shown) to the right side of the Frame (1) in the same way.

17 15

Page 5

WhiJeanotherpersonJiftstherearoftheFrame(1), attachtheRearStabiJizer(16)totheFramewithfour

M8x50mmButtonScrews(52)andfourM8Split

Washers(55).

3. TightentheUprightKnob(7)intotheFrame(1).

4. HaveanotherpersonholdtheUpright(2)nearthe frontoftheFrame(1).Locatethewiretie(seethe insetdrawing)intheUpright.TietheJowerendofthe

wiretietotheMainWireHarness(43).Next,puJJthe upperendofthewiretieupwardoutofthetopofthe

Upright.Then,untieanddiscardthewiretie.

Avoid pinching

and damaging

the wires.

AttachtheUpright(2)totheFrame(1)withanMIOx 63mmBoJtSet(62).Becarefulto avoidpinchingthe

MainWireHarness(43).

Page 6

The Console (4) requires four "D" batteries (not includ-

5. 5

ed); alkaline batteries are recommended, ff_POR- TANT: Jfthe exercise cycle has been exposed to

cold temperatures, allow it to warm to room tem- perature before inserting batteries into the

ConsoJe. tf you do not do this, the consoJe dis- plays or other electronic components may become

damaged. Remove the battery covers from the back of the Console. Next, insert four batteries into the bat-

tery compartments; make sure that the batteries are oriented as shown by the diagrams inside the bat- tery compartments. Then, reattach the battery cov-

ers.

Note: The Console (4) can be operated with an option-

al power supply instead of batteries. To purchase a power supply, call the toll=free telephone number

on the front cover of this manual. Plug one end of the power supply into the jack at the front of the exer- cise cycle. Plug the other end of the power supply into an appropriate outlet that is properly installed in accor-

dance with all local codes and ordinances.

Battery Covers

Batteries

/ Batteries

Attach the Handlebar (39) to the Upright (2) with four

M6 x 30mm Button Screws (37).

While another person holds the Console (4) near the

Handlebar (39), connect the wire harness on the

Console to the Main Wire Harness (43). Next, connect the pulse wire on the Console to the Pulse Wire (51) in

the Handlebar (39). Note: The remaining wire on the Console is used during the manufacturing process; disregard this wire.

Insert the excess wiring downward into the Upright (2).

Attach the Console (4) to the Handlebar (39) and the

Upright with four M4 x 16mm Round Head Screws (80). Be careful to avoid pinching the Wires (43, 51).

Wire

Harness

Pulse

Wire

Avoid pinching

the Wires (43, 51)

during this step

Page 7

SlidetheBottomHandlebarCover(25)intotheslotsin

8, 8

thebottomoftheConsole(4),AttachtheBottom

HandlebarCovertotheHandlebar(39)andtheTop HandlebarCover(18)withtwoM4x 16mmRound

HeadScrews(80)andoneM4x 12ramScrew(85),

AttachtheSeat(9)totheBackrest(8)withsixM6x 28ramButtonScrews(67)andsixM6Washers(75),

Startall six ButtonScrewsbeforetighteninganyof them.

Page 8

10. Attach the Seat (9) to the Seat Bracket (11) with four

M6 x 16mm Button Screws (81) and four M6 Washers (75). Start aH four Button Screws before tightening

any of them.

11. Attach the Seat Bracket (11) to the Seat Carriage (41)

with four M8 x 19mm Button Screws (77) and four M8 SpJit Washers (55). Start aH four Button Screws

before tightening any of them.

12. Identify the Left PedaJ (22), which is marked with an "L." Using an adjustabJe wrench, firmly tighten the

Left PedaJ counterclockwise into the Left Crank

Arm (24). Tighten the Right Pedal (not shown) clock-

wise into the Right Crank Arm (not shown). Important:

Tighten both Pedals as firmly as possible. After

using the exercise cycle for one week, retighten

the PedaJso

Strap.

Adjust the strap on the Left PedaJ (22) to the desired

position, and insert the end of the strap into the Jatch

on the Left Pedal. Adjust the strap on the Right

Pedal (not shown) in the same way.

13. Make sure that aH parts are properJy tightened before you use the exercise cycle. Note: After assembJy is completed, some extra parts may be Jeftover. PJace a mat beneath the exercise cycle to protect the floor.

Latch

Page 9

HOW TO OPERATE THE EXERCISE CYCLE

HOW TO ADJUST THE PEDAL STRAPS

To adjust the pedal straps, first pull the ends of the straps

off the tabs on the pedals, Adjust the

straps to the desired position, and then press the ends of the straps

back onto the tabs,

HOW TO ADJUST THE SEAT

The seat can be adjusted forward or

backward to the position that is the

most comfortable for you, To adjust

the seat, push down on the seat

handle, slide the seat to the desired position, and then

pulJ up on the seat handle to lock the

seat in place,

Pedal

Strap

Seat

Fab

HOW TO ADJUST THE UPRIGHT

The upright can be adjusted to the posi-

tion that is the most comfortable for you,

To adjust the upright, first raise the upright so that it is not resting on the upright knob, Next, turn the upright

knob clockwise or counterclockwise to raise or lower it,

Then, rest the upright on the upright knob,

Page 10

CONSOLE DtAGRAM

OneTouoh

Resistance

S ......................

r ....................

SPEED DISTANCE

I)H,£

Interactive Card Workout Technology

OneTouoh

Resistance

FEATURES OF THE CONSOLE

The advanced conso(e offers an array of features designed to make your workouts more effective and enjoyable. When you select the manua) mode of the console, you can change the resistance of the peda(s with the touch of a button. As you exercise, the con- sole wl( provide continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor.

The console also offers eighteen preset programs. Each program automatcaI(y changes the resistance of the pedals and prompts you to increase or decrease your pedaIng pace as it guides you through an effec-

tive workout.

In addition, the console features two heart rate pro- grams that change the resistance of the pedals to keep your heart rate near target heart rate settings while you exercise.

The console also features the new iFIT (nteraclve Workout System. The iFIT Interactive Workout System

enables the console to accept iFIT Cards containing workout programs designed to help you achieve specif- ic fitness goals. For example, lose unwanted pounds with the 8-week Weight Loss program, iFIT programs control the resistance of the pedals while the voice of a personal trainer coaches you and motivates you through your workouts. One iFIT Card with three new programs is included. Additional iFIT Cards are avail- able separately. To purchase iFIT Cards, go to www.iFIT.com or cal( the toil-free telephone num-

ber on the front cover of this manual iFIT Cards are a)so avalable at se)ect stores.

You can even connect your MP3 player or CD player to the console's stereo sound system and listen to your favorite workout music or audio books while you

exercise.

To use the manual mode of the conso)e, follow the steps beginning on page 11. To use a preset program, see page 13. To use a heart rate program, see page 14. To use an iFIT program, see page 15. To use the stereo sound system, see page 15.

Page 11

NowTOUSETNEMANUALMODE

The lower left corner of the display will show your pedaling speed, in miles or kilometers per hour.

Note: If there is a sheet of clear plastic on the face of the console, remove the plastic.

Press any button on the consoJe or begin pedaling to turn on the console.

When you turn on the console, the display will light. A tone will then sound and the console will be ready for use.

Select the manual mode.

When you turn on the console, the manual mode will be selected. If you have selected a program, reselect the manual mode by pressing the Heart Rate Programs button repeatedly until zeros appear in the display.

#"L _u _uL

UoU UoUU

SPEED DISTANCE

The upper right corner of the display will show your heart rate when you use the handgdp pulse sensor (see step 5 on page 12).

The lower right corner of the display will show the distance that you have pedaled, in miles or kilo- meters.

The center of the display will show the resistance setting of the pedals for a few seconds each time

the resistance setting changes.

To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout, press the Display button.

You can also view selected information at a larger size. Press the Display button repeatedly to view

the elapsed time, the distance that you have ped- aled, your pedaling speed, or the approximate

number of calories that you have burned.

To again view the elapsed time, your pedaling speed, and the distance that you have pedaled, press the Display button again.

Begin pedaling and change the resistance of

pedals as desired.

As you pedal, change the resistance of the ped- als by pressing the OneTouch Resistance but-

tons. There are sixteen resistance levels. Note: After you press the buttons, it will take a moment

for the pedals to reach the selected resistance level,

Follow your progress with the display.

While you pedal, the upper left corner of the dis° play will show the elapsed time.

SPEED DISTANCE

To view the total distance pedaled since the exer- cise cycle was purchased and the trip distance,

press the Odometer button. The information will appear in the display for a few seconds. To reset

the trip distance, hold down the Odometer button for a few seconds.

Note: The console can show speed and dis-

tahoe in either miles or kilometers. To determine

which unit of measurement is selected, hold down the decrease button below the Odometer button

for a few seconds. The words UNITS: ENGLISH or UNITS: METRIC will appear in the display. Press

the increase button to change the unit of measure- ment if desired. Then, press the decrease button

again. Note: When the batteries are replaced, it may be necessary to reselect the desired unit of

measurement.

Page 12

Measure your heart rate if desired.

Turn on the fan if desired.

tf there are sheets of dear Contacts

plastic on the metal contacts

on the handgdp pulse sensor, remove the pJas=

tic. tn addition,

make sure that your hands are

dean° To mea= sure your heart

rate, hold the handgdp pulse sensor with your palms resting against the metal contacts, Avoid moving your hands or gripping the contacts

tightJy.

When your pulse is detected, your heart rate will be shown in the display, 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 care- ful 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

chemicals to clean the contacts.

To turn on the fan at high speed, press the Fan button, To turn on the fan at low speed, press the

Fan button a second time, To select the auto mode, press the Fan button again; when the auto

mode is selected, the speed of the fan will auto- matically increase or decrease as you increase or decrease your pedaling speed,

Pivot the fan louvers above the display upward or downward to direct the airflow from the fan,

To turn off the fan, press the Fan button again, Note: If the pedals are not moved for about thirty seconds, the fan will automatically turn off to con-

serve the batteries,

When you are finished exercising, the consote wHI turn off automatically.

If the pedals are not moved for several seconds, a series of tones will sound and the console will

pause,

If the pedals are not moved for about five min- utes, the console will turn off and the displays will

be reset,

Page 13

HOW TO USE A _RESET _ROGRAM

Press any button on the console or begin pedaling to turn on the console.

See step 1 on page 11.

Select a preset program.

To select one of the six weight loss programs, press the Weight Loss Programs button repeat- edly; to select one of the six aerobic fitness pro- grams, press the Aerobic Fitness Programs but- ton; to select one of the six competition pro- grams, press the Competition Programs button.

When you select a preset program, the name of the program will appear in the display for a few seconds. A profile of the resistance settings of the program will then appear in the display. The dis= play will also show the first resistance setting for the program for a few seconds.

Profile

As you exercise, you will be prompted to '_ _ _--Arrow

keep your pedaling mU, J m pace near the target SPEED pace setting for the current segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward- pointing arrow appears, decrease your pace. When no arrow appears, maintain your current pace. Important: The target pace settings are

intended onJy to provide motivation. Make sure to pedal at a pace that is comfortable for

you.

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

If you stop pedaling for several seconds, a series of tones will sound and the program will pause. To restart the program, simply resume pedaling. The program will continue until the last segment of the profile flashes and the last segment of the pro= gram ends.

Begin pedaling to start the program.

Each program is divided into 20, 30, or 45 one= minute segments. One resistance setting and one target pace setting are programmed for each seg- ment. Note: The same resistance setting and/or target pace setting may be programmed for two or more consecutive segments.

During the program, the program profile will show your progress (see the drawing above). The flashing column of the profile represents the cur= rent segment of the program. The height of the flashing column indicates the resistance setting for the current segment. At the end of each seg= ment of the program, a series of tones will sound and the next segment of the profile will begin to flash. If a different resistance setting is pro= grammed for the next segment, the resistance setting will appear in the display for a few sec= onds to alert you. The resistance of the pedals will then change.

Follow your progress with the disptay.

During the program, the display will show the pro- gram profile, your pedaling speed, and the dis=

tance that you have pedaled.

To view the time remaining in the program instead of the program profile, press the Display button.

To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout, press the Display button again.

To view the program profile again, press the Display button again.

Measure your heart rate if desired.

See step 5 on page 12.

Turn on the fan if desired.

See step 6 on page 12.

When you are finished exercising, the console wHI turn off automatically.

See step 7 on page 12.

Page 14

HowToUSEAHEAR'rRATEF'ROGRAM

Press any button on the console or begin pedaling to turn on the console,

Heart rate program 2 is divided into 30 one= minute segments. One target heart rate setting is programmed for each segment. Note: The same target heart rate setting may be programmed for consecutive segments.

See step 1 on page 11.

Select a heart rate program.

To select one of the heart rate programs, press the Heart Rate Programs button repeatedly until

the words HEART RATE 1 or HEART RATE 2 appear in the display.

Enter a target heart rate setting.

A few seconds after you select a heart rate pro= gram, the words ENTER HEART RATE will appear in the display and the number 110 will

begin to flash.

During heart rate program 1, the same target heart rate setting will be programmed for aJJseg=

ments of the program. If you have selected heart rate program 1, press the increase and decrease

buttons below the Odometer button to enter the desired target heart rate setting (see EXERCISE

INTENSITY on page 17).

During heart rate program 2, different target heart rate settings wiJJbe programmed for differ- ent segments of the program. If you have select- ed heart rate program 2, press the increase and

decrease buttons below the Odometer button to enter the desired maximum target heart rate set-

ting for the program (see EXERCISE INTENSITY on page 17).

Hotd the handgrip pulse sensor.

It is not necessary to hold the handgdp pulse sensor continuously during heart rate programs;

however, you should hold the handgdp pulse sen= sor frequently for the programs to operate proper-

Jy.Each time you hold the handgrip pulse sen- sor, keep your hands on the metal contacts

for at least 30 seconds.

Begin pedaling to start the program.

Heart rate program 1 is divided into 40 one= minute segments. Note: For a shorter workout, stop exercising or select a different program before the program ends.

During the program, the program profile in the display will show your progress. The flashing col= umn of the profile represents the current segment of the program. The height of the flashing column indicates the target heart rate setting for the cur- rent segment. At the end of each segment of the program, a series of tones will sound and the next segment of the profile will begin to flash.

SPEED DmSTANCE

During both programs, the console wiJJregularly compare your heart rate to the target heart rate setting for the current segment of the program. If

your heart rate is too far below or above the tar= get heart rate setting, the resistance of the pedals

will automatically increase or decrease to bring your heart rate closer to the target heart rate set= ting. Each time the resistance changes, the resis- tance setting will appear in the display for a few

seconds to alert you.

While you exercise, you wJJJbe prompted to maintain a constant pedaling pace. If an upward- pointing arrow appears in the display (see the drawing above), increase your pace. If a down- ward-pointing arrow appears, decrease your

pace. When no arrow appears, maintain your cur- rent pace.

If the resistance setting for the current segment is too high or too low, you can manually override the setting by pressing the OneTouch Resistance

buttons. However, when the console compares your heart rate to the target heart rate setting, the

resistance of the pedals may automatically increase or decrease to bring your heart rate

closer to the target heart rate setting.

Page 15

Press any button on the console or begin pedaJing to turn on the console.

Follow your progress with the display.

During heart rate program 1, the display will show your heart rate, your pedaling speed, and the distance that you have pedaled. During heart rate program 2, the display will show the pro- gram profile, your pedaling speed, and the dis- tance that you have pedaled.

To view the time remaining in the program instead of your heart rate or the program profile, press the Display button.

To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout, press the Display button again.

To view your heart rate or the program profile again, press the Display button again.

Turn on the fan if desired.

See step 6 on page 12.

See step 1 on page 11.

Insert an iFIT Card and select a program.

To use an iFIT program, insert an iFIT Card into the iFIT slot; make sure that the iFIT Card is ori=

ented so the metal contacts are face-down and are facing the slot. When the iFIT Card is proper-

ly inserted, the indicator next to the slot will light and the words IFIT 1 will appear in the display.

J _ard- Workout- Technology

,F,Ts,otl/jmf t,/I

II -ttiiFIT Card

YCompetitionILZ , °oJI Y--

Next, select the desired program on the iFIT Card by pressing the up and down buttons next to the

iFIT slot.

When you are finished exercising, the console will turn off automatically.

See step 7 on page 12.

A moment after you select a program, the voice of a personal trainer will begin guiding you through your workout, iFIT programs work in the same way as preset programs. To use the pro- gram, see steps 3 to 6 on page 13.

HOW TO USE THE STEREO SOUND SYSTEM

To play music or audio books through the con: sole's stereo sound system while you exercise, first

locate the stereo audio cable in the center of the

console above the speak- ers. Plug the cable into a jack on your MP3 player or CD player; make sure that the audio cabte is fully plugged in.

Next, press the play button on your MP3 player or CD player. Adjust the volume of the speakers using the volume control on your MP3 player or CD player.

When not in use, insert the stereo audio cable into the storage recess on the console.

Page 16

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the exercise cycle reg-

ularly. Replace any worn parts immediately.

To clean the exercise cycle, use a damp cloth and a small amount of mild soap. important: To avoid damage to the console, keep liquids away from the consote and keep the console out of direct sunlight.

BATTERY REPLACEMENT

If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 5 on page 6 for replacement instructions.

HOW TO LEVEL THE EXERCISE CYCLE

After the exer- cise cycle has

been moved to the location where it will be

used, make sure that both ends of _#

the front stabiliz- Levelin_ er are touching

the floor. If the exercise cycle

rocks slightly during use, turn one or both of the level- ing feet under the front stabilizers until the rocking

motion is eliminated.

Foot

HANBGRIP PULSE SENSOR TROUBLESHOOTING

If the handgrip pulse sensor does not function properly,

see step 5 on page 12.

HOW TO MOVE THE EXERCISE CYCLE

To move the exercise cycle, hold the handle on the rear stabilizer and carefully lift it until the exercise cycle can be moved on the front wheels. Carefully move the exercise cycle to the desired location and

then lower it.

Wheel

Handle

Page 17

CONDmTmONmNGGUmDELmNES

The following guidelines will help you to plan your exercise program, Remember that proper nutrition and adequate rest are essential for successful results.

WARNING: Beforebeginning

this or any exercise program, consult your

physician, This is especially important for persons over the age of 35 or persons with

pre-existing health problems,

The pulse sensor is not a medical device.

Var}ous factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin- ing heart rate trends in general

EXERCBE iNTENSiTY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity, The proper intensity level can be found by using your heart rate as a guide, The chart below shows recom- mended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise,

165 155 145 140 130 125 115 _

During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy, 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 num- ber in your training zone as you exercise, For maxi- mum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise,

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be "aerobic." Aerobic exer- cise is activity that requires large amounts of oxygen for prolonged periods of time, This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone,

WORKOUT GUJDEUNES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise, A proper warm-up increases your body temperature, heart rate, and circulation in prepa-

ration for exercise,

145 138 130 125 118 110 103 _ 125 120 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the

nearest ten years), Next, find the three numbers above your age, The three numbers are your "training zone,"

The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest num-

ber is the recommended heart rate for aerobic exer- cise,

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time,

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone, Note: During the first few weeks of your exer- cise program, do not keep your heart rate in your training zone for longer than 20 minutes,

A cooJ-down, with 5 to 10 minutes of stretching, This will increase the flexibility of your muscles and will help to prevent post-exercise problems,

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs 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 make exer- cise a regular and enjoyable part of your everyday life,

Page 18

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. CaWAchHIes 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. Quaddceps 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 19

Page 20

Page 21

PART LIST-- Model No. NTEX4196.1 Ro3o7A

Key No. Qt_ Description Key No. Qty.

1 1 Frame 45 2

2 1 Upright 46 1 3 1 Eddy Mechanism 47 1

4 1 Console 48 2 5 2 Crank Cover 49 1

6 2 Accent Ring 50 2 7 1 Upright Knob 51 1

8 1 Backrest 52 4 9 1 Seat 53 1

10 2 Hand Grip 54 6 11 1 Seat Bracket 55 14

12 2 Pulse Sensor 56 1 13 1 Left Front Side Shield 57 16

14 1 Right Front Side Shield 58 2 15 1 Left Front Stabilizer 59 4

16 1 Rear Stabilizer 60 4 17 2 Wheel 61 1

18 1 Top Handlebar Cover 62 1

19 2 Leveling Foot 63 4 20 2 Upright Bushing 64 1 21 1 Right Pedal/Strap 65 1 22 1 Left Pedal/Strap 66 2 23 1 Right Crank Arm 67 6

24 1 Left Crank Arm 68 1 25 1 Bottom Handlebar Cover 69 2 26 1 Left Side Shield 70 3

27 1 Right Side Shield 71 4 28 1 Large Snap Ring 72 11 29 1 Pulley 73 4 30 1 Magnet 74 1

31 1 Crank 75 10 32 1 Steel Washer 76 4

33 2 Crank Bearing 77 4 34 1 Eddy Axle Assembly 78 4 35 1 Rail Cap 79 4

36 1 Power Jack Bracket 80 6 37 4 M6 x 30mm Button Screw 81 4 38 1 Resistance Motor 82 2 39 1 Handlebar 83 1

40 1 Right Front Stabilizer 84 8 41 1 Seat Carriage 85 1

42 Not Used 86 1 43 1 Main Wire Harness * 1

44 4 M6 Split Washer * 1

Description Seat Bracket Endcap

Reed SwitchfWire Drive Belt

Rear Stabilizer Endcap Foam Grip Flange Screw

Pulse Wire M8 x 50mm Button Screw Pillow Block M8 x 16mm Button Screw

M8 Split Washer Seat Rail Endcap

M4 x 16mm Screw M8 Jamnut

Small Snap Ring Backrest Endcap Upright Cover

M10 x 63mm Bolt Set Wheel Bushing

M4 x 12mm Bright Screw Stop Block Front Stabilizer Endcap

M6 x 28mm Button Screw Rail Wheel Bolt M6 x 50mm Bolt

Seat Carriage Wheel M6 Nylon Locknut

M6 x 20mm Button Bolt Water Bottle Holder M6 Washer M5 x 16mm Button Screw M8 x 19mm Button Screw

Seat Carriage Block Block Snap Ring

M4 x 16mm Round Head Screw M6 x 16mm Button Screw Crank Cover

Frame Endcap M4 x 19mm Screw

M4 x 12mm Screw Clamp

Hex Key User's Manual

Note: .....indicates a non=illustrated part, Specifications are subject to

of this manual for information about ordering replacement parts,

change without notice, See the back cover

Page 22

EXPLODED DRAWING A_Model No. NTEX4190.1

RO307A

Page 23

EXPLODED DRAWING B--Model No. NTEX4196.1 Ro3o7A

80_

82-

57_-_.

24 28

17 63

Page 24

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual, To help us assist you, be prepared to give the following information when contacting us:

• the MODEL NUMBER of the product (NTEX4196,1)

• the NAME of the product (NordicTrack AUDIORIDER R400 exercise cycle)

• the SERIAL NUMBER of the product (see the front cover of this manual)

• the KEY NUMBER and DESCRIPTION of the part(s) (see pages 21 to 23)

LIMITED WARRANTY

WHAT IS COVERED--The entire NordicTrack exercise cycle ("Product") is warranted to be free of all defects in material and work-

manship.

WHO IS COVERED--The original purchaser or any person receiving the Product as a gift from the original purchaser.

HOW LONG IS IT COVERED--ICON Health & Fitness, Inc. ("ICON") warrants the product for one year after the date of purchase. Labor is covered for one year.

WHAT WE DO TO CORRECT COVERED DEFECTS--We will ship to you, without charge, any replacement part or component, pro- viding the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider, or, at our

option, we will replace the Product.

WHAT IS NOT COVERED--Any failures or damage caused by unauthorized service, misuse, accident, negligence, improper assem-

bly or installation, alterations, modifications without our written authorization or by failure on your part to use, operate, and rnaintain

as set out in your User's Manual ("Manual").

WHAT YOU MUST DO--Always retain proof of purchase, such as your bill of sale; store, operate, and maintain the Product as spec-

ified in the Manual; notify our Customer Service Department of any defect within 10 days after discovery of the defect; as instruct-

ed, return any defected part for replacement or, if necessary, the entire product, for repair.

USER'S MANUAL--It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product. Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction.

HOW TO GET PARTS AND SERVICE--Simply call our Customer Service Department at 1-888-825-2588 and tell them your name

and address and the serial number of your Product. They will tell you how to get a part replaced, or if necessary, arrange for service where your Product is located or advise you how to ship the Product for service. Before shipping, always obtain a Return

Authorization Number (RA No.) from our Customer Service Department; securely pack your Product (save the original shipping car- ton if possible); put the RA No. on the outside of the carton and insure the product. Include a letter explaining the product or prob-

lem and a copy of your proof of purchase if you believe the service is covered by warranty.

ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection with the use or per-

formance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoy-

rnent or use, costs of removal, installation or other consequential damages of whatsoever nature. Some states do not allow the exclu-

sion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein. Some states do not allow limitations on how

long an implied warranty lasts. Accordingly, the above limitation may not apply to you.

No one is authorized to change, modify or extend the terms of this limited warranty. This warranty gives you specific legal rights and

you may have other rights which vary from state to state.

iCON HEALTH & HTNESS, iNC., 1500 S. 1000 W., LOGAN, UT 84321=9813

Part No, 247436 R0307A Printed in China @}2007 ICON IP, Inc,