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X7i Incline Trainer USERʼS MANUAL
Model No. NTL20909.5
Serial No.
Write the serial number here (see page 6).
CAUTION
Read all precautions and instructions in
this manual before using this equipment.
Save this manual for future reference.
CALL: 1-800-TO-BE-FIT (1-800-862-3348) M–F 6 a.m.–6 p.m. MT; Sat. 8 a.m.–4 p.m. MT
ON THE WEB: www.nordictrackservice.com
QUESTIONS?
If you have questions, or if parts are damaged
or missing, DO NOT CONTACT THE STORE;
please contact Customer Care.
IMPORTANT: To help us assist you, please
register this product (see the limited
warranty on page 42) before contacting
Customer Care.
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TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
HOW TO MOVE THE INCLINE TRAINER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40
WARNING DECAL PLACEMENT
This drawing shows the locations of the warning decals.
If a decal is missing or illegible, call the telephone
number on the front cover of this manual and request a free replacement decal. Apply the decal in
the location shown. Note: The decals may not be
shown at actual size.
NORDICTRACK is a registered trademark of ICON IP, Inc.
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and in-
structions in this manual and all warnings on your incline trainer before using your incline trainer.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or
persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of this incline trainer are adequately informed of all warnings and
precautions.
3. Use the incline trainer only as described.
4. Keep the incline trainer indoors, away from
moisture and dust. Do not put the incline
trainer in a garage or covered patio, or near
water.
5. Place the incline trainer on a level surface,
with at least 8 ft. (2.4 m) of clearance behind
it and 2 ft. (0.6 m) on each side. Do not place
the incline trainer on any surface that blocks
air openings. To protect the floor or carpet
from damage, place a mat under the incline
trainer.
6. Do not operate the incline trainer where
aerosol products are used or where oxygen
is being administered.
trainer with bare feet, wearing only stockings,
or in sandals.
11. When connecting the power cord (see page
14), plug the power cord into a surge suppressor (not included) and plug the surge suppressor into a grounded circuit capable of
carrying 15 or more amps. No other appliance
should be on the same circuit. Do not use an
extension cord.
12. Use only a single-outlet surge suppressor that
meets all of the specifications described on
page 14. To purchase a surge suppressor, see
your local NORDICTRACK dealer or call the
telephone number on the front cover of this
manual and order part number 146148, or see
your local electronics store.
13. Failure to use a properly functioning surge
suppressor could result in damage to the control system of the incline trainer. If the control
system is damaged, the walking belt may
slow, accelerate, or stop unexpectedly, which
may result in a fall and serious injury.
14. Keep the power cord and the surge suppressor away from heated surfaces.
7. Keep children under age 12 and pets away
from the incline trainer at all times.
8. The incline trainer should be used only by
persons weighing 350 lbs. (159 kg) or less.
9. Never allow more than one person on the incline trainer at a time.
10. Wear appropriate exercise clothes when
using the incline trainer. Do not wear loose
clothes that could become caught in the incline trainer. Athletic support clothes are recommended for both men and women. Always
wear athletic shoes. Never use the incline
15. Never move the walking belt while the power
is turned off. Do not operate the incline
trainer if the power cord or plug is damaged,
or if the incline trainer is not working properly. (See TROUBLESHOOTING on page 28 if
the incline trainer is not working properly.)
16. Read, understand, and test the emergency
stop procedure before using the incline
trainer (see HOW TO TURN ON THE POWER
on page 16).
17. Never start the incline trainer while you are
standing on the walking belt. Always hold the
handrails while using the incline trainer.
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8. The incline trainer is capable of high speeds.
1
Adjust the speed in small increments to
avoid sudden jumps in speed.
9. The heart rate monitor is not a medical de-
1
vice. Various factors, including the user's
ovement, may affect the accuracy of heart
m
rate readings. The heart rate monitor is intended only as an exercise aid in determining
heart rate trends in general.
20. Never leave the incline trainer unattended
while it is running. Always remove the key,
unplug the power cord, and press the power
switch into the off position when the incline
trainer is not in use. (See the drawing on page
6 for the location of the power switch.)
21. Do not attempt to move the incline trainer until
it is properly assembled. (See ASSEMBLY on
page 8, and HOW TO MOVE THE INCLINE
TRAINER on page 27.) You must be able to
safely lift 45 lbs. (20 kg) to move the incline
trainer.
22. Do not change the incline of the incline
trainer by placing objects under the incline
trainer.
3. Inspect and properly tighten all parts of the
2
incline trainer regularly.
24. Never insert or drop any object into any
pening on the incline trainer.
o
DANGER: A
5.
2
cord immediately after use, before cleaning
the incline trainer, and before performing the
maintenance and adjustment procedures described in this manual. Never remove the
motor hood unless instructed to do so by an
authorized service representative. Servicing
other than the procedures in this manual
should be performed by an authorized service
representative only.
26. The incline trainer is intended for home use
only. Do not use the incline trainer in any
commercial, rental, or institutional setting.
27. 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.
lways unplug the power
SAVE THESE INSTRUCTIONS
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BEFORE YOU BEGIN
Thank you for selecting the revolutionary
NORDICTRACK®INCLINE TRAINER X7i INTERACTIVE. The INCLINE TRAINER X7i INTERACTIVE offers a selection of features designed to make your
workouts at home more enjoyable and effective.
For your benefit, read this manual carefully before
using the incline trainer. If you have questions after
reading this manual, please see the front cover of this
Heart Rate Monitor
Accessory Tray
Handrail
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number is shown on the front cover of this manual. The location of the serial number decal is shown
below.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Console
Fan
Key/Clip
Walking Belt
Walking Platform
Idler Roller
Adjustment Screws
Serial Number
Decal
Wheel
Platform Cushion
Power Switch
Power Cord
6
Page 7
#8 x 3/4"
Screw (1)–16
#8 x 1" Tek
Screw (2)–4
3/8" Star
Washer (8)–8
5/16" Star
Washer (9)–4
Base Foot Spacer
(11)–4
3/8" x 3 1/2" Screw (5)–4
5/16" x 2 3/4" Screw (4)–4
3/8" x 5" Screw (34)–4
#8 x 1 1/2"
Screw (104)–2
PART IDENTIFICATION CHART
se the drawings below to identify small parts used for assembly. The number in parentheses below each draw-
U
ing is the key number of the part, from the PART LIST near the end of this manual. The number following the key
number is the quantity used for assembly. Note: If a part is not in the hardware kit, check to see if it is preat-
tached. Extra hardware may be included.
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ASSEMBLY
• Assembly requires two persons.
Place all parts in a cleared area and remove the
•
packing materials. Do not dispose of the packing
materials until you finish all assembly steps.
• The underside of the walking belt is coated with
high-performance lubricant. After shipping, there
may be some lubricant on top of the walking belt
or on the shipping carton. This is normal. If there
is lubricant on top of the walking belt, wipe it off
with a soft cloth and a mild, non-abrasive cleaner.
1. Make sure that the power cord is unplugged.
With the help of a second person, tip the incline
trainer onto its left side. Have the second per-
son hold the incline trainer to prevent it from
falling.
Attach four Base Feet (10) and four Base Foot
Spacers (11) to the Base (80) with four #8 x 1"
Tek Screws (2) in the locations shown. Be care-
ful not to overtighten the Tek Screws.
• To identify small parts, see page 7.
Assembly requires the following tools:
•
the included hex keys
one Phillips screwdriver
To avoid damaging parts, do not use power tools.
1
11
10
2
11
10
2
11
10
11
10
2
80
2
8
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2. Identify the Right Upright (79), which is marked
with a “Right” sticker. Hold the Right Upright
near the incline trainer.
See the lower inset drawing. Tie the wire tie in
he Right Upright (79) around the end of the
t
Upright Wire (78). See the upper inset draw-
ing. Then, pull the other end of the wire tie until
the Upright Wire is routed out of the side hole
near the top of the Right Upright.
2
79
Wire
Tie
9
7
78
Orient the Right Upright (79) as shown. Attach
the Right Upright to the Base (80) with two 3/8"
x 3 1/2" Screws (5) and two 3/8" Star Washers
(8). Start both Screws, and then tighten each
of them. Be careful not to pinch the Upright
Wire (78).
With the help of a second person, tip the incline
trainer onto its right side. Have the second per-
son hold the incline trainer to prevent it from
falling.
Attach the Left Upright (not shown) as described above. Note: There are no wires on the
left side.
3. With the help of a second person, carefully tip
the incline trainer down so that the Base (80) is
flat on the floor.
78
3
Wire
Tie
78
78
80
8
5
79
Wire
Tie
80
9
Page 10
4. Set the Console Cover (87) face down on a soft
surface. Remove the two #8 x 1 1/2" Screws
(104) from the Console Back (89). Save the
crews for step 6. Separate the Console Back
S
from the Console Cover, and remove the
onsole Crossbar (not shown) from inside.
C
4
89
04
1
87
5. Position the Console Crossbar (103) between
the Uprights (77, 79) as shown. Attach the
Console Crossbar to the Uprights with four 5/16"
x 2 3/4" Screws (4) and four 5/16" Star Washers
(9). Do not fully tighten the Screws yet.
Remove the wire tie from the Upright Wire (78).
5
4
9
103
77
Wire Tie
78
79
4
9
10
Page 11
6. Set the Console Cover (87) on the Uprights (77,
79). Make sure that the Console Cover is oriented with the ties toward the bottom as shown.
Attach the Console Cover (87) with the two #8 x
1/2" Screws (104) that you removed in step 4.
1
Start both Screws, and then tighten each of
them. Do not overtighten the Screws.
Insert the Upright Wire (78) through the loops in
the ties.
6
ies
T
79
78
7
8
104
77
7. Have a second person hold the Left Pulse
Handrail (86) near the Left Upright (77). Insert
the Left Pulse Wire (90) from the Left Pulse
Handrail through the hole in the Left Upright and
pull it out of the hole in the side of the Left
Upright. Then, insert the Left Pulse Wire through
the loops in the ties.
Attach the Left Pulse Handrail (86) to the Left
Upright (77) with two 3/8" x 5" Screws (34) and
two 3/8" Star Washers (8). Do not fully tighten
the Screws yet.
Attach the Right Pulse Handrail (102) to the
Right Upright (79) as described above. Then,
tighten all four Screws (34).
7
102
8
Ties
90
34
8
77
34
Ties
79
91
86
Hole
11
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8. Have a second person hold the Console (85)
near the Console Cover (87). Insert the wires
from the Console through the indicated hole.
Connect the Upright Wire (78), the Left and
ight Pulse Wires (90, 91), and the Ground
R
Wire (97) to the wires extending from the
Console (85). See the inset drawing. The con-
nectors should slide together easily and
snap into place. If they do not, turn one con-
nector and try again. IF YOU DO NOT CONNECT THE CONNECTORS PROPERLY, THE
CONSOLE MAY BECOME DAMAGED WHEN
YOU TURN ON THE POWER.
8
78
97
91
Console Wire
85
Hole
78
87
90
Wires
9. Attach the Console (85) with four #8 x 3/4"
Screws (1). Start all four Screws, and then
tighten each of them. Do not overtighten the
Screws.
Tighten the four loops around the wires by
pulling on the ends of the ties.
See step 5. Tighten the 5/16" x 2 3/4" Screws
(4).
9
85
1
Ties
Ties
1
12
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10. Attach the Console Back (89) to the Console
Cover (87) with two #8 x 1 1/2" Screws (104)
and twelve #8 x 3/4" Screws (1). Start all four-
een Screws, and then tighten each of them.
t
Do not overtighten the Screws. Make sure
hat no wires are pinched.
t
0
1
7
8
11. Press the Left and Right Accessory Trays (99,
100) into the Console Cover (87).
Make sure that the two Handrail Covers (76) are
slid down against the Handrails (88).
1
1
11
76
1
104
1
1
89
104
99
1
100
88
87
76
88
12. Make sure that all parts are properly tightened before you use the incline trainer. Keep the included hex
keys in a secure place. One of the hex keys is used to adjust the walking belt (see pages 29 and 30). To pro-
tect the floor or carpet from damage, place a mat under the incline trainer.
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OPERATION AND ADJUSTMENT
OW TO PLUG IN THE POWER CORD
H
DANGER: Improper connection
f the equipment-grounding conductor in-
o
creases the risk of electric shock. Check with
a qualified electrician or serviceman if you
are unsure whether the product is properly
grounded. Do not modify the plug—if it will
not fit the outlet, have a proper outlet installed by a qualified electrician.
his product is for use on a nominal 120-volt circuit
T
(see drawing 1). A temporary adapter may be used to
connect the surge suppressor to a 2-pole receptacle if
a properly-grounded outlet is not available (see
rawing 2).
d
1
Grounded Outlet Box
Surge Suppressor
Grounding Pin
Your incline trainer, like other electronic equipment,
can be damaged by sudden voltage changes in your
homeʼs power. To decrease the risk of damaging
your incline trainer, always use a surge suppressor with your incline trainer (see drawing 1 at the
right). To purchase a surge suppressor, see precaution 12 on page 4.
Use only a single-outlet surge suppressor that is
UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a
UL suppressed voltage rating of 400 volts or less
and a minimum surge dissipation of 450 joules.
The surge suppressor must be electrically rated for
120 volts AC and 15 amps. There must be a monitoring light on the surge suppressor to indicate
whether it is functioning properly. Failure to use a
properly-functioning surge suppressor could damage the control system of the incline trainer (see
precaution 13 on page 4).
This product must be grounded. If it should malfunc-
tion or break down, grounding provides a path of least
resistance for electric current to reduce the risk of electric shock. This productʼs power cord has an equipment-grounding conductor and a grounding plug. Plug
the power cord into a surge suppressor, and plug
the surge suppressor into an appropriate outlet
that is properly installed and grounded in accordance with all local codes and ordinances.
IMPORTANT: The incline trainer is not compatible
with GFCI-equipped outlets and may not be compatible with AFCI-equipped outlets.
Grounding Pin
Grounded Outlet
2
Grounded Outlet Box
Adapter
Lug
Metal Screw
The temporary adapter should be used only until a
properly grounded outlet (see drawing 1) can be installed by a qualified electrician.
The green-colored 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.
The adapter 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.
Grounding Plug
Surge Suppressor
Grounding Plug
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CONSOLE
IAGRAM
D
Audio
Jack
FEATURES OF THE CONSOLE
The incline trainer console offers an impressive array
of features designed to make your workouts more effective and enjoyable. The console features revolutionary iFit Live technology that enables the incline trainer
to communicate with your wireless network. With iFit
Live technology, you can download personalized workouts, create your own workouts, track your workout results, and access many other features. See
www.iFit.com for complete information.
In addition, the console features a selection of onboard
workouts, including eight calorie workouts, eight intensity workouts, eight speed workouts, eight incline workouts, and six iFit Live demo workouts. Each workout
automatically controls the speed and incline of the incline trainer as it guides you through an effective exercise session. In addition, you can set a time, distance,
calorie, or pace goal.
When you use the manual mode, you can change the
speed and incline of the incline trainer with the touch of
a button.
As you exercise, the console will display instant exercise feedback. You can also measure your heart rate
using the handgrip heart rate monitor or the chest
heart rate monitor.
You can even browse the Internet or listen to your favorite workout music or audio books with the consoleʼs
stereo sound system while you exercise.
To turn on the power, see page 16. To learn how to
use the touch screen, see page 16. To set up the
console, see page 17.
Note: The console can display speed and distance in
either miles or kilometers. To find which unit of measurement is selected, see step 4 on page 23. For simplicity, all instructions in this section refer to miles.
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HOW TO TURN ON THE POWER
HOW TO USE THE TOUCH SCREEN
IMPORTANT: If the incline trainer has been ex-
osed to cold temperatures, allow it to warm to
p
room temperature before you turn on the power. If
ou do not do this, you may damage the console
y
display or other electrical components.
Plug in the power cord (see
page 14). Next, locate the
power switch on the incline
trainer frame near the power
cord. Make sure that the
switch is in the reset position.
IMPORTANT: The console features a display demo
mode, designed to be used if the incline trainer is
displayed in a store. If the demo mode is turned
on, the screen will show a demo presentation after
you plug in the power cord and press the power
switch into the reset position, before you insert the
key. To turn off the demo mode, see step 5 on
page 23.
Next, stand on the foot
rails of the incline
trainer. Locate the clip
attached to the key, and
slide the clip securely
onto the waistband of
your clothes. Then, insert the key into the
console. Note: It may
take a minute for the
console to be ready for use. IMPORTANT: In an
emergency, the key can be pulled from the console, causing the walking belt to slow to a stop.
Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the position of the clip.
Reset
Key
Clip
The console features a tablet with a full-color touch
creen. The following information will help you become
s
familiar with the tabletʼs advanced technology:
• The console functions similarly to other tablets. You
can slide or flick your finger against the screen to
move certain images on the screen, such as the displays in a workout (see step 5 on page 18).
However, you cannot zoom in and out by sliding
your fingers on the screen.
• The screen is not pressure sensitive. You do not
need to press hard on the screen.
• To type information into a text box, touch the text
box to view the keyboard. To use numbers or other
characters on the keyboard, touch the ?123 button.
To view more characters, touch the Alt button.
Touch the Alt button again to return to the number
keyboard. To return to the letter keyboard, touch the
ABC button. To use a capital character, touch the
button with an upward-facing arrow. To use multiple
capital characters, touch the arrow button again. To
return to the lowercase keyboard, touch the arrow
button a third time. To clear the last character, touch
the button with a backward-facing arrow and an X.
• Use the buttons on the console shown below to navigate the tablet. Press the Back button to return to
the previous screen. Press the Home button to return to the main menu. Note: The center button does
not function.
Back Home
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Page 17
HOW TO SET UP THE CONSOLE
Before using the incline trainer for the first time, set up
he console.
t
. Connect to your wireless network.
1
Note: In order to access the Internet, download iFit
Live workouts, and use other features of the console, you must be connected to a wireless network.
See HOW TO USE THE WIRELESS NETWORK
MODE on page 25 to connect the console to your
wireless network.
2. Register your product.
Next, enter a username and password and your email address. Enter the activation code from the
iFit Live flier that came with the incline trainer.
ouch the Place of Purchase drop-down menu for
T
a list of options; then, touch the location where you
urchased your product. Touch the words MED-
p
ICAL DISCLAIMER, read the medical disclaimer,
touch the I Accept button, and check the medical
disclaimer checkbox. Then, touch the Confirm
Activation Code button.
Enter the requested personal information. When
you have entered all of the information, touch the
Finish button. Then, touch the Home button on the
console to exit the browser.
When you are connected to your wireless network,
a prompt will appear on the screen asking you to
register your incline trainer. Follow the instructions
of the prompt to register your incline trainer. If the
prompt does not appear, please see page 40 and
register your incline trainer.
3. Check for firmware updates.
First, see step 1 on page 23 and step 2 on page 24
and select the maintenance mode. Then, see step
3 on page 24 and check for firmware updates.
4. Calibrate the incline system.
See step 4 on page 24 and calibrate the incline
system of the incline trainer.
5. Create an iFit Live account.
Touch the globe button near the lower-left corner
of the screen and touch the iFit Live button.
Note: For information about navigating in the
browser, see page 26. The browser will open to the
iFit.com home page. Touch the Register button in
the upper-right corner of the screen.
The console is now ready for you to begin working out.
The following pages explain the various workouts and
other features that the console offers.
To use the manual mode, see page 18. To use an
onboard workout, see page 20. To use a set-a-goal
workout, see page 21. To use an iFit Live workout,
see page 22.
To use the equipment settings mode, see page 23.
To use the maintenance mode, see page 24. To use
the wireless network mode, see page 25. To use
the stereo sound system, see page 26. To use the
Internet browser, see page 26.
IMPORTANT: If there are sheets of plastic on the
console, remove the plastic. To prevent damage to
the walking platform, wear clean athletic shoes
while using the incline trainer. The first time you
use the incline trainer, observe the alignment of
the walking belt, and center the walking belt if necessary (see page 30).
The browser will open to the iFit.com registration
page. Touch an entry box to view the keyboard.
Slide your finger up or down the screen to scroll up
or down the page.
17
Page 18
HOW TO USE THE MANUAL MODE
1. Insert the key into the console.
Note: The first time you adjust the incline, you must
first calibrate the incline system (see step 4 on
page 24).
See HOW TO TURN ON THE POWER on page
6. Note: It may take a minute for the console
1
to be ready for use.
2. Select the main menu.
When you turn
on the power,
the main menu
should appear
after the console boots up.
Touch the
home button in
the lower-left corner of the screen to return to the
main menu at any time.
3. Start the walking belt and adjust the speed.
Touch the Start button on the screen or press the
Start button on the console to start the walking
belt. You can also press the Manual button on the
console, and then touch the Resume button on the
screen. The walking belt will begin to move at 1
mph. As you exercise, change the speed of the
walking belt as desired by pressing the Speed increase and decrease buttons. Each time you press
one of the buttons, the speed setting will change
by 0.1 mph; if you hold down the button, the speed
setting will change in increments of 0.5 mph.
5. Monitor your progress.
The console offers several
display modes.
The display
mode that you
select will determine which
workout information is shown. To select the desired display
mode, simply flick or slide the screen (see page
16). You can also view additional information by
touching the red boxes on the screen.
As you walk or run on the incline trainer, the
screen can show the following workout information:
• The incline level of the incline trainer
• The elapsed time
• The time left (Note: The manual mode does not
have a time left countdown.)
• The approximate number of calories you have
burned
• The approximate number of calories burned per
hour
If you press one of the numbered MPH buttons, the
walking belt will gradually change speed until it
reaches the selected speed setting.
To stop the walking belt, press the Stop button. To
restart the walking belt, press the Start button.
4. Change the incline of the incline trainer as desired.
To change the incline of the incline trainer, press
the Incline increase and decrease buttons or one
of the numbered % Grade Incline/Decline buttons.
Each time you press one of the buttons, the incline
will gradually change until it reaches the selected
incline setting.
• The distance that you have walked or run
• The number of vertical feet you have climbed
• The speed of the walking belt
• A track representing 1/4 mile (400 m)
• Your pace in minutes per mile
• Your current lap number
• Your heart rate (see step 6)
18
Page 19
The displays at the top of the screen can show two
types of information. Touch each display until the
display shows the desired information.
If desired, adjust the volume by pressing the
olume increase and decrease buttons on the
V
console.
To pause the workout, touch one of the menu buttons or press the Stop button on the console. To
continue the workout, touch the Resume button or
the Start button. To end the workout session, touch
the End Workout button.
6. Measure your heart rate if desired.
Before using
the handgrip
heart rate
monitor, remove the
sheets of plastic from the
metal contacts.
In addition,
make sure that
your hands are
clean.
Contacts
7. Turn on the fan if desired.
The fan features three speed settings. Press the
oolaire Fan increase and decrease buttons re-
C
peatedly to select a fan speed or to turn off the fan.
8. When you are finished exercising, remove the
key from the console.
Step onto the walking platform and touch the home
button or the back button on the screen or press
the Stop button on the console. A workout summary will appear on the screen. After you view the
workout summary, touch the Finish button to return
to the main menu. You may also be able to either
save or publish your results using one of the options on the screen. Then, remove the key from the
console and put it in a secure place.
When you are finished using the incline trainer,
press the power switch into the off position and unplug the power cord. IMPORTANT: If you do not
do this, the incline trainerʼs electrical components may wear prematurely.
To measure your heart rate, stand on the foot
rails and hold the contacts with your palms for ap-
proximately ten seconds; avoid moving your
hands. When your pulse is detected, your heart
rate will be shown. For the most accurate heart
rate reading, continue to hold the contacts for
about 15 seconds.
19
Page 20
HOW TO USE AN ONBOARD WORKOUT
1. Insert the key into the console.
See HOW TO TURN ON THE POWER on page
6.
1
2. Select an onboard workout.
To select an onboard workout, press the Calorie
button, the Intensity button, the Speed button, or
the Incline button on the console.
Then, select the desired workout. The screen will
show the name, duration, and distance of the workout. The screen will also show the approximate
number of calories you will burn during the workout
and a profile of the incline settings of the workout.
3. Start the workout.
Touch the Start Workout button to start the workout. A moment after you touch the button, the walking belt will begin to move. Hold the handrails and
begin walking.
If the speed or incline setting is too high or too low
at any time during the workout, you can override
the setting by pressing the Speed or Incline but-
ons; however, when the next segment begins,
t
the incline trainer will automatically adjust to
he speed and incline settings for the next
t
segment.
To pause the workout, touch either the back button
or the home button in the lower-left corner of the
screen, or press the Stop button on the console.
To continue the workout, touch the Resume button
or press the Start button on the console. To end
the workout, touch the End Workout button.
Note: The calorie goal is an estimate of the
number of calories that you will burn during the
workout. The actual number of calories that
you burn will depend on your metabolic rate. In
addition, if you manually change the speed or
incline of the incline trainer during the workout,
the number of calories you burn will be
affected.
4. Monitor your progress.
Each workout is divided into several segments.
One speed setting and one incline setting are programmed for each segment. Note: The same
speed setting and/or incline setting may be programmed for consecutive segments.
During the workout, the profile will show your
progress. To view the profile, flick or slide the
screen. The vertical colored line will indicate the
current segment of the workout. The bottom profile
represents the incline setting of the current segment. The top profile represents the speed setting
of the current segment.
At the end of the first segment of the workout, the
incline trainer will automatically adjust to the speed
and/or incline settings for the next segment.
The workout will continue in this way until the last
segment ends. The walking belt will then slow to a
stop and a workout summary will appear on the
screen. After you view the workout summary, touch
the Finish button to return to the main menu. You
may also be able to either save or publish your results using one of the options on the screen.
See step 5 on page 18. The screen can also show
a profile of the speed and incline settings of the
workout.
5. Measure your heart rate if desired.
See step 6 on page 19.
6. Turn on the fan if desired.
See step 7 on page 19.
7. When you are finished exercising, remove the
key from the console.
See step 8 on page 19.
20
Page 21
HOW TO USE A SET-A-GOAL WORKOUT
1. Insert the key into the console.
See HOW TO TURN ON THE POWER on page
6.
1
2. Select the main menu.
See step 2 on page 18.
The workout will function in the same way as the
manual mode (see pages 18 and 19).
he workout will continue until you reach the goal
T
that you set. The walking belt will then slow to a
top, and a workout summary will appear on the
s
screen. After you view the workout summary, touch
the Finish button to return to the main menu. You
may also be able to either save or publish your results using one of the options on the screen.
3. Select a set-a-goal workout.
To select a set-a-goal workout, touch the Set A
Goal button on the screen or press the Set A Goal
button on the console.
To set a time,
distance, calorie, or pace
goal, touch the
Time,
Distance,
Calories, or
Pace button.
Then, touch the increase and decrease buttons on
the screen to select a time, distance, calorie, or
pace goal and to select the speed and incline for
the workout. The screen will show the duration and
distance of the workout, and the approximate number of calories you will burn during the workout.
4. Start the workout.
Touch the Start button to start the workout. A moment after you touch the button, the walking belt
will begin to move. Hold the handrails and begin
walking.
Note: The calorie goal is an estimate of the
number of calories that you will burn during the
workout. The actual number of calories that
you burn will depend on your metabolic rate.
5. Monitor your progress.
See step 5 on page 18.
6. Measure your heart rate if desired.
See step 6 on page 19.
7. Turn on the fan if desired.
See step 7 on page 19.
8. When you are finished exercising, remove the
key from the console.
See step 8 on page 19.
21
Page 22
HOW TO USE AN IFIT LIVE WORKOUT
Note: To use an iFit Live workout, you must have ac-
ess to a wireless network (see HOW TO USE THE
c
WIRELESS NETWORK MODE on page 25). An iFit
ive account is also required.
L
1. Insert the key into the console.
See HOW TO TURN ON THE POWER on page
16.
2. Select the main menu.
Before some workouts will download, you must
add them to your schedule on iFit.com.
or more information about the iFit Live work-
F
outs, please see www.iFit.com.
When you select an iFit Live workout, the screen
will show the name, duration, and distance of the
workout. The screen will also show the approximate number of calories you will burn during the
workout. If you select a competition workout, the
display will count down to the beginning of the
race.
See step 2 on page 18.
3. Log in to your iFit Live account.
If you have not already done so, touch the Login
button to log in to your iFit Live account. The
screen will ask for your iFit.com username and
password. Enter them and touch the Submit button. Touch the Cancel button to exit the login
screen.
4. Select an iFit Live workout.
To download
an iFit Live
workout in your
schedule,
touch the Map,
Train, Video,
or Lose Weight
button to
download the next workout of that type in your
schedule. Note: You may be able to access demo
workouts through these options, even if you do not
log in to an iFit Live account.
To compete in a race that you have previously
scheduled, touch the Compete button. To view
your Workout History, touch the Track button. To
use a set-a-goal workout, touch the Set A Goal
button (see page 21). Note: You can also press
one of the iFit Live buttons on the console.
To switch users within the account, touch the user
button near the lower right corner of the screen.
5. Start the workout.
See step 4 on page 20.
During some workouts, the voice of a personal
trainer will guide you through your workout.
6. Monitor your progress.
See step 5 on pages 18 and 19. The screen may
also show a map of the trail you are walking or
running.
During a competition workout, the screen will show
the speeds of the runners and the distances they
have run. The screen will also show the numbers
of seconds that the other runners are ahead of you
or behind you.
7. Measure your heart rate if desired.
See step 6 on page 19.
8. Turn on the fan if desired.
See step 7 on page 19.
9. When you are finished exercising, remove the
key from the console.
See step 8 on page 19.
For more information about the iFit Live mode, go
to www.iFit.com.
22
Page 23
HOW TO USE THE EQUIPMENT SETTINGS MODE
The console features an equipment settings mode that
llows you to select a language and the unit of mea-
a
surement, to turn on and turn off the display demo
ode, and to enable or disable the key.
m
1. Select the settings main menu.
position, and insert the key into the console.
However, when you remove the key, the screen
will show a demo presentation.
To turn on or turn off the display demo mode, first
ouch the Demo Mode button. Next, touch the On
t
checkbox or the Off checkbox. Then, touch the
back button on the screen.
Insert the key into the
console (see HOW TO
TURN ON THE
POWER on page 16).
Next, select the main
menu (see step 2 on
page 18). Then, touch
the gears button near the lower right corner of the
screen to select the settings main menu.
2. Select the equipment settings mode.
In the settings main menu, touch the Equipment
Settings button.
3. Select a language.
To select a language, touch the Language button
and select the desired language. Then, touch the
back button on the screen to return to the equipment settings mode. Note: This feature may not be
enabled.
4. Select the unit of measurement.
Touch the US/Metric button to view the selected
unit of measurement. Change the unit of measurement, if desired. Then, touch the back button on
the screen.
5. Turn on or turn off the display demo mode.
The console features a display demo mode, designed to be used if the incline trainer is displayed
in a store. While the demo mode is turned on, the
console will function normally when you plug in the
power cord, press the power switch into the reset
6. Enable or disable the key.
Note: This feature may not be enabled on your incline trainer.
You can disable the key so that the incline trainer
does not require the use of the key if desired.
Touch the Safety Key button. To disable the key,
touch the Disable checkbox. CAUTION: Read the
safety warning on the screen before disabling
the key. To enable the key again, touch the
Enable checkbox.
7. Enable or disable a passcode.
The console features a child safety passcode, designed to prevent unauthorized users from using
the incline trainer.
Touch the Passcode button. To enable a passcode, touch the Enable checkbox. Then, enter a 4digit passcode of your choice. Touch Save to use
this passcode. Touch Cancel to return to the equipment settings mode and not use a passcode. To
disable the passcode, touch the Disable checkbox.
Note: If a passcode is enabled, the console will
regularly ask for you to enter the passcode. The
console will remain locked until the correct passcode is entered. IMPORTANT: If you forget your
passcode, enter the following master passcode
to unlock the console: 1985.
8. Exit the equipment settings mode.
To exit the equipment settings mode, touch the
back button on the screen.
23
Page 24
HOW TO USE THE MAINTENANCE MODE
The console features a maintenance mode that allows
ou to update the console firmware, calibrate the in-
y
cline of the incline trainer, calibrate the screen, view
echnical information, and view a buttonʼs keycode.
t
for several seconds, and then press the power
switch into the reset position. Note: It may take a
few minutes for the console to be ready for use.
4. Calibrate the incline system of the incline
rainer.
t
1. Select the settings main menu.
See step 1 on page 23.
2. Select the maintenance mode.
In the settings
main menu,
touch the
Maintenance
button to enter
the maintenance mode.
The maintenance mode main screen will show information about the model and version of the incline trainer.
3. Update the console firmware.
For the best results, regularly check for
firmware updates.
Touch the Firmware Update button to check for
firmware updates using your wireless network. The
update will begin automatically.
To avoid damaging the incline trainer, do not
turn off the power or remove the key while the
firmware is being updated.
Note: If you cannot update the console firmware
over your wireless network, you can update the
firmware using a USB drive. Go to www.iFit.com
and download the latest firmware update onto your
USB drive. Safely remove the USB drive from your
computer and plug it into the USB port on the side
of the console. The update should begin
automatically.
Touch the Calibrate Incline button. Then, touch the
Begin button to calibrate the incline system. The incline trainer will automatically rise to the maximum
incline level, lower to the minimum incline level,
and then return to the starting position. This will
calibrate the incline system. Press the Cancel button to return to the maintenance mode. When the
incline system is calibrated, touch the Finish
button.
IMPORTANT: Keep pets, feet, and other objects
away from the incline trainer while the incline
system is calibrating. In an emergency, pull the
key from the console to stop the incline
calibration.
5. Calibrate the screen.
If the screen is not properly calibrated, it will be difficult to touch the correct buttons on the screen.
To calibrate the screen, touch the Calibrate Screen
button. A small target will appear on the screen.
Touch the center of the target. Then, touch the rest
of the targets. After several seconds, the console
will exit the calibration mode.
6. View machine information.
Touch the Machine Info button to view information
about your incline trainer. After you view the information, touch the back button on the screen.
7. Find Keycodes.
This option is intended to be used by service technicians to identify whether a certain button is working correctly.
8. Exit the maintenance mode.
The screen will show the progress of the update.
When the update is complete, the incline trainer
will turn off and then turn back on. If it does not,
press the power switch into the off position. Wait
To exit the maintenance mode, press the back button on the console.
24
Page 25
HOW TO USE THE WIRELESS NETWORK MODE
The console features a wireless network mode that al-
ows you to set up a wireless network connection.
l
. Select the settings main menu.
1
See step 1 on page 23.
An information box will ask if you want to connect
to the wireless network. Touch the Connect button
to connect to the network or touch the Cancel but-
on to return to the list of networks. If the network
t
has a password, touch the password entry box. A
eyboard will appear on the screen. To view the
k
password as you type it, touch the Show Password
checkbox.
2. Select the wireless network mode.
In the settings main menu, touch the Wireless
Network button to enter the wireless network
mode.
3. Enable Wi-Fi.
Make sure that the Wi-Fi checkbox is marked with
a green checkmark. If it is not, touch the Wi-Fi
menu option once and wait for a few seconds. The
console will search for available wireless networks.
4. Set up and manage a wireless network
connection.
When Wi-Fi is enabled, the screen will show a list
of available networks. Note: It may take several
seconds for the list of wireless networks to appear.
Make sure that the checkbox on the Network notification menu option is marked with a green checkmark to have the console notify you when a wireless network is within range and available.
To use the keyboard, see HOW TO USE THE
TOUCH SCREEN on page 16.
When the console is connected to your wireless
network, the WiFi menu option at the top of the
screen will display the word CONNECTED. Then,
press the back button on the console to return to
the wireless network mode.
To disconnect from a wireless network, select the
wireless network and then touch the Forget button.
If you are having problems connecting to an encrypted network, make sure that your password is
correct. Note: Passwords are case-sensitive.
Note: The iFit Live mode supports unsecured and
secured (WEP, WPA, and WPA2) encryption. A
broadband connection is recommended; performance depends on connection speed.
Note: If you have questions after following
these instructions, go to www.iFit.com/support
for assistance.
Note: You must have your own wireless network
and an 802.11b/n router with SSID broadcast enabled (hidden networks are not supported).
When a list of networks appears, touch the desired
network. Note: You will need to know your network
name (SSID). If your network has a password, you
will also need to know the password.
5. Exit the wireless network mode.
To exit the wireless network mode, press the back
button on the console.
25
Page 26
HOW TO USE THE STEREO SOUND SYSTEM
HOW TO USE THE INTERNET BROWSER
To play music or audio books through the consoleʼs
peakers, you must connect your MP3 player, CD
s
player, or other personal audio player to the console.
Locate the audio wire. Plug one end into the audio jack
on the side of the console. Then, plug the other end
into a jack on your MP3 player, CD player, or other
personal audio player. Make sure that the audio wire
is fully plugged in.
Next, press the play button on your MP3 player, CD
player, or other personal audio player. Then, adjust the
volume level on your personal audio player or press
the Volume increase and decrease buttons on the
console.
If you are using a personal CD player and the CD
skips, set the CD player on the floor or another flat surface instead of on the console.
Note: The USB port on the side of the console is for
firmware updates only.
Note: To use the browser, you must have access to a
ireless network including an 802.11b/n router with
w
SSID broadcast enabled (hidden networks are not sup-
orted).
p
To open the browser, touch the globe button near the
lower left corner of the screen. Then, select a website.
To return to the previous web page, press the back
button on the console or touch the Browser Back button on the screen. To exit the browser, press the home
button on the console or touch the Return button on
the screen.
To use the keyboard, see HOW TO USE THE TOUCH
SCREEN on page 16.
To enter a different web address in the URL bar, first,
slide your finger down the screen to view the URL bar,
if necessary. Then, touch the URL bar, use the keyboard to enter the address, and touch the Go button.
Note: While you are using the browser, the speed, incline, fan, and volume buttons will still function, but the
workout buttons will not function.
If it is difficult to touch buttons on the screen, see
step 5 on page 24 and calibrate the screen.
Note: If you have questions after following these
instructions, go to www.iFit.com/support for
assistance.
26
Page 27
HOW TO MOVE THE INCLINE TRAINER
efore moving the incline trainer, insert the key into the
B
console, raise the incline to the maximum incline level,
remove the key, and unplug the power cord.
ue to the size and weight of the incline trainer, moving
D
it requires two or three persons. Hold the upright firmly
near the console. Tip the incline trainer back until it rolls
freely on the wheels. CAUTION: To decrease the possibil-
ity of injury or of damage to the incline trainer, do not
lift the incline trainer by the plastic belly pan. Do not
pull on the console. Carefully roll the incline trainer on the
wheels to the desired location and then lower it to the level
position. CAUTION: To reduce the risk of injury, use ex-
treme caution while moving the incline trainer. Do not
attempt to move the incline trainer over uneven
surfaces.
Console
Upright
Wheel
Belly
Pan
27
Page 28
TROUBLESHOOTING
Most incline trainer problems can be solved by following the simple steps below. Find the symptom
that applies, and follow the steps listed. If further
ssistance is needed, see the front cover of this
a
manual.
SYMPTOM: The power does not turn on
a. Make sure that the power cord is plugged into a
surge suppressor, and that the surge suppressor is
plugged into a properly-grounded outlet (see page
14). Use only a single-outlet surge suppressor that
meets all of the specifications described on page
14. IMPORTANT: The incline trainer is not com-
patible with GFCI-equipped outlets and may not
be compatible with AFCI-equipped outlets.
b. After the power cord has been plugged in, make
sure that the key is inserted into the console.
c. Check the power switch located on the incline
trainer frame near the power cord. If the switch
protrudes as shown, the switch has tripped. To
reset the power switch, wait for five minutes and
then press the switch back in.
c. Remove the key from the console, and then
reinsert it.
. If the incline trainer still will not run, please see the
d
front cover of this manual.
SYMPTOM: The console displays remain lit when
you remove the key from the console
a. The console features a display demo mode, de-
signed to be used if the incline trainer is displayed
in a store. If the screen remains lit when you remove the key, the demo mode is turned on. To turn
off the demo mode, see step 5 on page 23.
SYMPTOM: The console does not display speed
and distance correctly
a. Remove the key from the console and UNPLUG
THE POWER CORD. Next, remove the three indi-
cated #8 x 1/2" Cover Screws (18). Lift off the Left
Roller Cover (38).
a
c
Tripped
SYMPTOM: The power turns off during use
a. Check the power switch (see the drawing above). If
the switch has tripped, wait for five minutes and
then press the switch back in.
b. Make sure that the power cord is plugged in. If the
power cord is plugged in, unplug it, wait for five
minutes, and then plug it back in.
Reset
38
18
18
28
Page 29
Locate the Reed Switch (55) and the Magnet (41)
on the left side of the Pulley (42). Turn the Pulley
until the Magnet is aligned with the Reed Switch.
ake sure that the gap between the Magnet and
M
the Reed Switch is about 1/8 in. (3 mm). If neces-
ary, loosen the #8 x 3/4" Clamp Screw (20), move
s
the Reed Switch slightly, and then retighten the
Screw. Reattach the Left Roller Cover (not shown)
and run the incline trainer for a few minutes to
check for a correct speed reading.
Top
View
b. If the walking belt is overtightened, incline trainer
performance may decrease and the walking belt
may become damaged. Remove the key and UN-
LUG THE POWER CORD. Using the hex key,
P
turn both idler roller screws counterclockwise, 1/4
f a turn. When the walking belt is properly tight-
o
ened, you should be able to lift each edge of the
walking belt 3 to 4 in. (8 to 10 cm) off the walking
platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key,
and run the incline trainer for a few minutes.
Repeat until the walking belt is properly tightened.
b
1/8 in.
20
55
SYMPTOM: The incline of the incline trainer does
not change correctly
a. Calibrate the incline system (see step 4 on page
24).
SYMPTOM: The walking belt slows when walked on
a. Use only a single-outlet surge suppressor that
meets all of the specifications described on page
14.
41
42
3–4 in.
Idler Roller Screws
c. Your incline trainer features a walking belt coated
with high-performance lubricant. IMPORTANT:
Never apply silicone spray or other substances
to the walking belt or the walking platform unless instructed to do so by an authorized service representative. Such substances may deteriorate the walking belt and cause excessive
wear. If you suspect that the walking belt needs
more lubricant, see the front cover of this manual.
d. If the walking belt still slows when walked on, see
the front cover of this manual.
29
Page 30
SYMPTOM: The walking belt is off-center or slips
when walked on
SYMPTOM: The iFit Live mode does not function
correctly
. If the walking belt is off-center, first remove the
a
key and UNPLUG THE POWER CORD. If the
alking belt has shifted to the left, use the hex
w
key to turn the left idler roller screw clockwise 1/2
of a turn; if the walking belt has shifted to the
right, turn the left idler roller screw counterclockwise 1/2 of a turn. Be careful not to overtighten the
walking belt. Then, plug in the power cord, insert
the key, and run the incline trainer for a few minutes. Repeat until the walking belt is centered.
a
b. If the walking belt slips when walked on, first re-
move the key and UNPLUG THE POWER CORD.
Using the hex key, turn both idler roller screws
clockwise, 1/4 of a turn. When the walking belt is
correctly tightened, you should be able to lift each
edge of the walking belt 3 to 4 in. (8 to 10 cm) off
the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and carefully walk on the incline
trainer for a few minutes. Repeat until the walking
belt is properly tightened.
. If the iFit Live mode is not functioning correctly,
a
make sure that the incline trainer has the most cur-
ent firmware available (see step 3 on page 24).
r
SYMPTOM: The buttons on the screen do not work
correctly
a. If the screen is not properly calibrated, it will be dif-
ficult to touch the correct buttons on the screen. To
calibrate the screen, see step 5 on page 24.
b
30
Page 31
EXERCISE GUIDELINES
WARNING: B
exercise program, consult your physician.
This is especially important for persons over
age 35 or persons with pre-existing health
problems.
The heart rate monitor is not a medical device. Various factors may affect the accuracy
of heart rate readings. The heart rate monitor
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 any
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.
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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
1
2
3
4
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.
5
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PART LIST Model No. NTL20909.5 R0811A
Key No. Qty. Description Key No. Qty. Description
1 48 #8 x 3/4" Screw
24#8 x 1" Tek Screw
345/16" x 1 3/8" Screw
4
543/8" x 3 1/2" Screw
623/8" x 2 1/2" Bolt
723/8" Nut
8 10 3/8" Star Washer
985/16" Star Washer
10 4 Base Foot
11 4 Base Foot Spacer
12 2 Wheel
13 10 #8 x 1/2" Screw
14 1 3/16" Hex Key
15 1 7/32" Hex Key
16 4 #6 x 1" Screw
17 8 #8 x 3/4" Tek Screw
18 9 #8 x 1/2" Cover Screw
19 1 Key/Clip
20 1 #8 x 3/4" Clamp Screw
21 4 #8 Belt Guide Screw
22 2 1/4" x 1 1/2" Screw
23 2 5/16" x 1 3/4" Bolt
24 2 5/16" x 1 3/4" Shoulder Bolt
25 2 1/4" x 2 1/2" Screw
26 1 3/8" x 1 1/2" Bolt
27 1 3/8" x 2 1/4" Bolt
28 2 3/8" x 4 1/2" Bolt
29 2 1/4" Motor Screw
30 3 #8 Star Washer
31 4 1/4" Star Washer
32 4 3/8" Jam Nut
33 4 5/16" Nut
34 4 3/8" x 5" Screw
35 15 Clip
36 2 Plastic Fastener
37 1 Incline Stop Bracket
38 1 Left Roller Cover
39 1 Right Roller Cover
40 1 Motor Belt
41 1 Magnet
42 1 Drive Roller/Pulley
43 2 Belt Guide
44 1 Walking Platform
45 1 Left Platform Decal
46 1 Right Platform Decal
47 1 Idler Roller
48 1 Walking Belt
49 1 Front Hood
50 1 Power Cord
4 5/16" x 2 3/4" Screw
51 1 Grommet
52 1 Belly Pan Cover
53 1 Power Switch
4 1 Belly Pan
5
55 1 Reed Switch
56 1 Reed Switch Clamp
57 1 Left Rear Cushion
58 1 Frame
59 1 Belly Pan Plate
60 1 Left Front Cushion
61 1 Front Belly Pan
62 1 Right Front Cushion
63 1 Top Incline Motor Cover
64 1 Incline Motor
65 1 Bottom Incline Motor Cover
66 1 Incline Motor Wire
67 5 Wire Clamp
68 1 Right Rear Cushion
69 1 Resistor
70 1 Electronics Plate
71 1 Controller
72 8 8" Wire Tie
73 2 Releasable Tie
74 2 8" Cable Tie
75 1 Drive Motor
76 2 Handrail Cover
77 1 Left Upright
78 1 Upright Wire
79 1 Right Upright
80 1 Base
81 2 Round Grommet
82 2 Caution Decal
83 1 Warning Decal
84 2 Base Cap
85 1 Console
86 1 Left Pulse Handrail
87 1 Console Cover
88 2 Handrail
89 1 Console Back
90 1 Left Pulse Wire
91 1 Right Pulse Wire
92 4 Pulse Plate
93 4 Pulse Plate Housing
94 2 Pulse Handle
95 1 Audio Wire
96 1 Console Fan
97 1 Ground Wire
98 2 Handrail Cap
99 1 Left Accessory Tray
100 1 Right Accessory Tray
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Key No. Qty. Description Key No. Qty. Description
101 1 Incline Sensor Wire
102 1 Right Pulse Handrail
103 1 Console Crossbar
104 4 #8 x 1 1/2" Screw
105 1 Filter
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.
106 1 PC Power Supply
107 8 Frame Bushing
108 2 Rubber Spacer
109 2 5/16" Flat Washer
*–Userʼs Manual
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38
1
1
1
1
1
1
1
1
1
21
21
24
23
23
25
25
13
31
31
35
35
35
35
35
35
35
35
35
36
39
42
41
48
44
43
49
47
43
52
54
14
50
51
53
15
40
35
35
1
1
18
1
36
18
18
18
18
18
45
46
24
EXPLODED DRAWING A Model No. NTL20909.5 R0811A
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EXPLODED DRAWING B Model No. NTL20909.5 R0811A
1
1
1
1
1
1
17
17
17
17
18
56
20
22
22
26
27
29
31
31
32
32
32
33
55
59
57
60
58
61
63
67
65
64
62
68
75
72
66
74
32
33
33
73
69
13
13
18
18
1
1
1
1
1
1
1
37
101
13
71
13
70
13
30
30
13
30
13
13
105
106
107
107
109
108
33
109
108
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2
2
6
6
7
7
28
28
8
83
82
82
12
12
84
84
10
11
11
81
80
78
81
10
8
5
8
5
2
10
11
8
77
90
94
93
1
6
92
92
1
6
93
92
93
16
94
92
16
93
86
102
98
88
76
76
8
4
34
9
91
3
9
98
79
7
8
8
3
4
34
9
9
88
2
10
11
107
107
107
107
107
107
EXPLODED DRAWING C Model No. NTL20909.5 R0811A
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19
96
85
87
95
97
1
1
1
1
1
1
67
1
99
1
1
100
6
7
103
104
104
89
1
1
1
1
1
1
1
104
104
1
1
EXPLODED DRAWING D Model No. NTL20909.5 R0811A
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ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)
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LIMITED WARRANTY
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty. Go to www.nordictrackservice.com/registration.
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions. The frame and drive motor are warranted for a lifetime. Parts and labor are warranted for one (1) year from the date of purchase.
This warranty extends only to the original purchaser (customer). ICONʼs obligation under this warranty is
limited to repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. If the product is
shipped to a service center, freight charges to and from the service center will be the customerʼs responsibility. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal
trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided if the product is used as a store display model, if the product is purchased or transported
outside the USA, if all instructions in this manual are not followed, if the product is abused or improperly
or abnormally used, or if the product is used for commercial or rental purposes. No other warranty beyond
that specifically set forth above is authorized by ICON.
ICON 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 costs of removal or installation; or other
consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or
consequential damages. Accordingly, the above limitation may not apply to the customer.
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 are limited in their 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 the customer.
This warranty provides specific legal rights; the customer may have other rights that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
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Part No. 317765 R0811A Printed in USA © 2011 ICON IP, Inc.
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