
These Instructions contain important information which will help you get best from your
equipment and ensure safe and correct assembly, use and maintenance.
If you need help or have damaged or missing parts, call the Customer Helpline: 0345 600 1714
Assembly & User’s Instructions- Please Keep for future reference
Important – Please read these instructions fully before assembly or use

* Warming up and Cooling down

To reduce the risk of serious injury, read the entire manual before you assemble or operate the Roger Black
Bike. In particular, note the following safety precautions:
Assembly
• Check you have all the components and tools
listed on pages 3 and 4, bearing in mind that, for
ease of assembly, some components are
pre-assembled.
• Keep children and animals away from the work
area, small parts could choke if swallowed.
• Make sure you have enough space to layout the
parts before starting.
• Assemble the item as close to its final position
(in the same room) as possible.
• This equipment must be built and used on a stable
and level surface.
• Dispose of all packaging carefully and responsibly.
Using
• Keep unsupervised children away from the
equipment.
• Injuries to health may result from incorrect or
excessive training.
• It is the responsibility of the owner to ensure that
all users of this product are properly informed as to
how to use this product safely.
• This product is intended for domestic use only.
Do not use in any commercial, rental, or institutional
setting.
• Before using the equipment to exercise, always do
stretching exercises as part of a proper warm up.
• If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the
workout and seek immediate medical attention.
•Only one person at a time should use the
equipment.
• Keep hands away from all moving parts.
• Always wear appropriate workout clothing when
exercising. Do not wear loose or baggy clothing, as
it may get caught in the equipment. Wear trainers
to protect your feet while exercising.
• Do not place any sharp objects around the
equipment.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
• This product is suitable for a maximum user weight
of: 125kgs.
• This product conforms to: BS EN ISO 20957-1 and
BS EN957-5 Class (H) - Home Use - Class (C).
• The braking system is adjustable.
Battery safety
•
Warning: Incorrect installation of batteries
may cause battery leakage and corrosion,
resulting in damage to the computer.
• Do not
mix old and new batteries, or
batteries of different types.
•
Do not
dispose of batteries in a fire.
•
Do not
dispose of batteries with
normal household waste, take to a local recycling
center.
Warning: Before beginning any exercise program, consult your doctor. This is especially
important for persons over the age of 35 or persons with pre-existing health problems. You
MUST read all instructions before using any fitness equipment. Argos and its associates assume
no responsibility for personal injury or property damage sustained by or through the use of this product.
Warning! Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or
death. If you feel faint stop exercising immediately. For the most accurate heart rate measure, please hold
both hand pulse sensors continuously during this programme. The pedal crank training equipment is not
suitable for therapeutic purposes.
Important – Please read fully before assembly or use

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
before contacting Argos regarding any missing components.
Total mass of the product is 26kg. Footprint of the product is 98.5cm × 54cm.
If you have damaged or missing parts, please call
the Customer Helpline: 0345 600 1714.
Please check you have all parts listed below
5. Seat Adjustment Bracket

Note: Please check carefully before contacting Argos regarding any missing fixings.
Please check you have all parts listing below
ST4.2x15mm Philips Screw × 2

A. Attach Front Stabilizer (3) to Main Frame (1) using 2 x M10x20MM Allen bolts (17), 2 x10MM Spring
Washers (18) and 2 x10MM Washers (19).
B. Attach Rear Stabilizer (2) to Main Frame (1) using 2 x M10x20MM Allen bolts (17), 2 x10MM Spring
Washers (18) and 2 x10MM Washers (19).
Note: The knob on the Level Feet (30) can be rotated to ensure the bike sit flat on the ground as shown
in the diagram. Turn it anti clockwise to increase height and turn it clockwise to decrease height.

A. Place the Front Post (6) through the Front Post Cover (33).
B. Bring the main Wire out from front tube of Main Frame (1) and connect it with the Wire from the
bottom of the Front Post (6).
C. Fix the Front Post (6) to the Main Frame (1) and tighten with 4 x M8x15MM Allen bolts (23), 4 x
8MM Spring Washers (22), 2 x 8MM Washers (21) and 2 x 8MM Arc Washers (24).

A. Thread the two cables from the computer (13) into the top of the Front Post (6); connect the Wire from
Computer (13) to the Wire from Front Post (6).
B. Attach the Computer (13) to the Front Post (6) using 4 x M5x8MM Dome Head Philips Bolt (71).
Note: Part (71) is pre-assembled.
C. Attach the Bottle Holder (16) to the Front Post (6) using 2 x MT4.2x15mm Philips Screws (34).
D. Attach the Left Pedal (12-L) to the crank with “L” of the Main Frame (1) and tighten it. Please note this
must be threaded anti clockwise. Attach the pedal strap to the left pedal as the diagram shows.
E. Attach the Right Pedal (12-R) to the crank with “R” of the Main Frame (1) and tighten it. This must be
threaded clockwise. Attach the pedal strap to the right pedal as the diagram shows.
Note: Adjust the tension of pedal strap as your requested.

A. Attach the Handle (7) to the bracket on the Front Post (6), and secure with M10 Lock knob (10).
Note: To adjust the position of the handle, turn the lock knob (10) anti clockwise to loose the handle
(7) as shown in the diagram, and adjust the handle (7) to your required position, then secure the lock
knob (10).
B. Connect the two signal Wires from Front Post (6) to the two Wires from Handle (7).
C. Put the Left Handle Cover (15-L) and Right Handle Cover (15-R) into the left and right side of the
Handle (7) respectively, and then lock them to Front Post (6) using 4 x ST4.2x15mm Philips Screw
(25). Please note that the 4 × ST4.2 × 15mm Philips Screw (25) are pre-assembled.
D. Put two Joint Rings (74) into the left and right side of the Handle (7) respectively, and then tuck them
in the corresponding holes from two sides of the Left & Right Handle Cover (15L, 15R).

A. Fix the Saddle (11) to the Seat Adjustment Bracket (5) using 3 x 8MM Washers (21) and 3 x 8MM
Aircraft Nuts (20). The washers and nuts are pre-assembled on the saddle.
B. Attach the Seat Adjustment Bracket (5) to the top of the Seat Post (4) using M10 Lock Knob (9).
Note: Move the Saddle (11) forward or backward to a suitable position then tighten M10 Lock Knob
(9).
C. Insert the Seat post (4) into Main frame (1), move the seat post (4) upward and downward to a
suitable height then tighten the M16 Lock knob (8).

Insert the power Charger (68) into the hole on the Main Frame (1) as shown in the diagram.
Hold the handle to move the bike as shown in the diagram.

The free area must be at least 0.6m greater than the training area in the directions from which the
equipment is accessed. The free area is a place should you need to dismount in an emergency. Where two
pieces of equipment are positioned adjacent to each other the value of the free area may be shared.
Free area and training area

● The recovery function will test your fitness
recovery. To do this, hold the hand pulse
sensors for one minute after which a fitness
value will be displayed; F1.0 is excellent
fitness, and F6.0 is very poor fitness.
MODE Key:
● Press to switch display from SPEED to RPM, to
DIST to ODO during workout.
ENTER Key
● To input desired value or workout mode.
+ Key:
● Increases value of selected workout
parameter. During the workout pressing + will
increase the resistance load.
- Key:
●Decrease value of selected workout
parameter. During the workout pressing - will
decrease the resistance load.
START/STOP Key:
● Start & Pause workouts.
● Start body fat measurement and quit the
body fat program.
● When the computer is on standby, press and
hold the START/STOP key for 3 seconds
to reset all functions.

0:00 - 99:59 (minute : second)
50 - 200 (BPM) –Non-contact magnetic type
0.0 – 99.9 (Average speed per hour)
L1–L16(Brake resistance level)
Computer display and specifications
1. This is an LCD display showing TIME,
SPEED, DISTANCE, CALORIE, AGE and
PULSE.
The LCD screen will have a single dot matrix
display with 8 rows and 10 columns to display
profile for the active program.
MODE.
1. POWER UP Mode: When the first turned on,
the bike will make a long beeping sound before
the computer enters manual mode.
2. SLEEP Mode: After 4 minutes of inactivity, the
computer will enter Sleep Mode.
3. WAKE UP Mode: Pedal the machine, or press
any key to starter-start the machine. When in
pause mode, press any key to resume.
See below diagram

“PROGRAM 1” will be the default display. By pressing the + or - button to scroll, you can scroll through
the workout programmes in the following order:
PROGRAM 1→ P2→P3→P4→P5→P6→P7→P8→P9→P10→P11→P12→P13(U1)
1. Manual (PROGRAM 1) And 6 Fixed Programmes(P2-P7):
● Press ENTER to accept your choice of program; MANUAL (P1 or P2-P7).
“TIME” is displayed. Press the + or - button to adjust the TIME.
● Press ENTER button to accept the workout TIME.
“DISTANCE.” is displayed. Press the + or - button to adjust the DISTANCE.
● Press ENTER to accept the workout DISTANCE.
“CALORIES” is displayed. Press the + or - button to adjust the CALORIES.
● Press ENTER to accept the workout CALORIES.
“AGE” is displayed. Press the + or - button to adjust the users AGE.
● Press START/STOP and begin your workout.
2. Body Fat (P8) Analysis:
● Press the + or - button to enter the BODY FAT TEST programme (P8). Press ENTER and proceed to
set GENDER, HEIGHT, WEIGHT and AGE.
“GENDER” is displayed. Press the + or - button to adjust the GENDER value.
● Press ENTER to accept the user’s GENDER.
“HEIGHT” is displayed. Press the + or - button to adjust the HEIGHT.
● Press ENTER to accept the user’s HEIGHT.
“WEIGHT” is displayed. Press the + or - button to adjust the WEIGHT.
● Press ENTER to accept the user’s WEIGHT.
“AGE” is displayed. Press the + or - button to adjust the user’s AGE.
Choosing your workout program

● Press START/STOP button to begin the body fat test. This requires you to hold the hand pulse sensors
continuously until a result is given. Failure to hold the hand pulse sensors throughout the measurement will
●Your results should appear as follows:
● ERROR E4 will display if you fail to hold the hand pulse sensors throughout the body fat assessment.
● NOTE:
Body Types: There are 9 body types according to the FAT% calculated.
Type 1: Ultra-athletic Type 2: Ideal-athletic Type 3: Ultra slim
Type 4: Athletic Type 5: Ideal-healthy Type 6: Healthy
Type 7: Fat Type 8: Too Fat Type 9: Excess Body Fat
● Press START/STOP to return the main Display.
3.
TARGET HEART RATE Program(P9)
● Press ENTER to enter Program 9.
“TIME” will be displayed. Press the + or - button to adjust the TIME.
● Press ENTER to accept the workout TIME .
“DISTANCE” is displayed. Press the + or - button to adjust the DISTANCE.
● Press ENTER to accept the workout DISTANCE.
“CALORIES” is displayed. Press the + or - button to adjust the CALORIES.
● Press ENTER to accept the workout CALORIES.
“TARGET HR” is displayed. Press the + or - button to adjust the TARGET HEART RATE.
● Press START/STOP and begin your workout.

●If your pulse deviates ±5from the set TARGET H.R. then the computer will adjust the resistance
automatically to help you workout within your target zone. It will re-check your pulse every 20 seconds and
adjust your resistance accordingly.
(Note: Each resistance load represents 2 levels of loading)
Once one of the target workout parameters reaches zero, the product will beep and you will have reached
the end of your workout. Press START/STOP if you wish to continue the workout, enabling you to reach
one of the other pre-programmed workout parameters.
4. HEART RATE CONTROL Program 10 (P10-P12).
● There are 3 options for target pulse:
P10: 60% TARGET H.R.= 60% of (220-AGE)
P11: 75% TARGET H.R.= 75% of (220-AGE)
P12: 85% TARGET H.R.= 85% of (220-AGE)
● Press ENTER to accept Program 10 (P11 or P12).
“TIME” is displayed. Press the + or - button to adjust the TIME.
● Press ENTER to accept the workout TIME .
“DISTANCE” is displayed. Press the + or - button to adjust the DISTANCE.
● Press ENTER to accept the workout DISTANCE.
“CALORIES” is displayed. Press the + or - button to adjust the CALORIES.
● Press ENTER to accept the workout CALORIES.
“AGE” is displayed. Press the + or - button to adjust the user’s AGE.
● Press START/STOP and begin your workout.
●If your pulse deviates ±5from the set TARGET H.R. then the computer will adjust the resistance
automatically to help you workout within your target zone. It will re-check your pulse every 20 seconds and
adjust your resistance accordingly.
(Note: Each resistance load represents 2 levels of loading)
Once one of the target workout parameters reaches zero, the product will beep and you will have reached
the end of your workout. Press START/STOP if you wish to continue the workout, enabling you to reach
one of the other pre-programmed workout parameters.
● Press ENTER to accept USER Program 13.
“TIME” is displayed. Press the + or - button to adjust the TIME.
● Press ENTER to accept the workout TIME.
“DISTANCE.” is displayed. Press the + or - button to adjust the DISTANCE.
● Press ENTER to accept the workout DISTANCE.
“CALORIES” will be displayed. Press the + or - button to adjust the CALORIES.
● Press ENTER to accept the workout CALORIES.
● “AGE” will be displayed. Press the + or - button to adjust the AGE. Press ENTER to confirm, then the
first resistance column flashes, press the + or - button to set resistance, press ENTER to confirm, repeat
the operation until all of 10 resistance columns are set.
● Press START and begin your workout.

● Hold the handle grip sensors with your hands until the pulse window displays pulse value, then press the
RECOVERY button within 5 seconds and hold the handle grip sensors with your hands again, after 59
seconds the result will be shown in the following format:

1. Program 1(MANUAL) 2. Program 2
3. Program 3 4. Program 4
5. Program 5 6. Program 6
7. Program 7 8. Program 8
Pre-defined program profile

9. Program 9 10. Program 10
11. Program 11 12. Program 12
13. Program 13
Pre-defined program profile

85% to Max
65% to 85%
55% to 65%
Up to 55%
How you begin your exercise program depends on your physical condition. If you have been inactive for
several years, or are overweight, you must start slowly and increase your time on the equipment;
a few minutes per workout increase is advisable.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness
will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work
at your own pace.
Please remember these essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
• Begin your training program slowly with realistic goals that have been set by you and your doctor.
• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
• Set up your equipment on a flat even surface with adequate training area, as prescribed in this manual.
To maximize the benefits of exercising, it is important to exercise at an appropriate intensity. The intensity level
can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can find your target zone in the table below.
25 30 35 40 45 50 55 60 70
During the first few months of your exercise program, keep your heart rate near the low end of your target zone
as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as you exercise.
To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your head rate is 140 beats per minute.
(A six-second count is used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
required level.
Cardiovascular
performance
Before starting your exercise

Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic
exercise fitness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).
Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise
routine.
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store,
weight training is an essential part of the exercise routine process. Weight training helps tone, build and
strengthen muscle. If you are working above your target zone, you may want to do a lower number of reps.
As always, consult your doctor before beginning any exercise program.
The exercise routine that is performed on the Gold Exercise Bike will develop the upper and lower body
muscle groups. These muscle groups are highlighted on the muscle chart below.

Each workout should include the following three parts:
1. 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 preparation for exercise.
2. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your
training zone for longer than 20 minutes.)
3. A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help
to prevent post-exercise problems.
To maintain or improve your condition, plan 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 make exercise a regular and enjoyable part of your
everyday life.
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.
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
Stretches: Hamstrings, lower back and groin.
Warming up and Cooling down exercises

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.
With one hand against the wall for
balance, reach back and grasp one foot
with your other hand. Keeping your bent
knee pointing directly downward towards
the floor, gentle pull your
heel towards your buttock until you feel a gentle
stretch in the target area.
Hold for 15 counts, then relax.
Stretches: Quadriceps and hip muscles.
Sit with the soles of your feet together
and your knees outwards. Pull your feet
towards your groin area as far as
possible, and push your knee down
towards the ground.
Hold for 15 counts, relax.
Repeat 3 times.
Stretches: Quadriceps and hip muscles.

1. Examine the equipment
periodically in order to detect
any damage or wear.
The safety level of the
equipment can be maintained
only if it is examined regularly
for the damage and wear, e.g.
connection points.
2.
Lubricate moving parts with
light oil periodically to prevent
premature wear.
3. Inspect and tighten all parts
before using the equipment,
Replace defective
components immediately and
keep the equipment out of use
until repair;
Special attention to
components most susceptible
to wear.
4. The equipment can be
cleaned using a damp cloth
and mild non-abrasive
detergent. Do not use
solvents.
5. Do not attempt to repair
this equipment yourself.
Should you have any difficulty
with assembly, operation or
use of your exercise product
or if you think that you may
have parts missing, contact
the manufacturer, their
approved service agent or the
Customer Helpline:
0345 600 1714.
Guarantee:
For guarantee purposes,
please retain your
purchase receipt.
Information for Users on Disposal of old Equipment and Batteries (European Union only)
These symbols indicate that equipment with these
symbols should not be disposed of as general
household waste. If you want to dispose of the product
or battery, please consider the collection systems or
facilities for appropriate recycling.
Notice: The sign Pb
below the symbol for
batteries indicates that
this battery contains
lead.

Left & Right Handle Cover
8MM Dome Head Philips bolt

Product Guarantee
This product is guaranteed against manufacturing defects from a period of
This product is guaranteed for twelve months from the date of original
purchase. Any defect that arises due to faulty materials or workmanship
will either be replaced, refunded or repaired free of charge where possible
during this period by the dealer from whom you purchased the unit.
The guarantee is subject to the following provisions:
• The guarantee does not cover accidental damage, misuse, cabinet parts,
knobs or consumable items.
• The product must be correctly installed and operated in accordance with
the instructions contained in this manual.
• It must be used solely for domestic purpose.
• The guarantee will rendered invalided if the products is re-sold or has been
damaged by inexpert repair.
• Specifications are subject to change without notice.
• The manufacturer disclaims any liability for the incidental or consequential
• The guarantee is in addition to, and does not diminish your statutory or
• In the event of problem with the product with in the guarantee period call
Customer Helpline: 0345 600 1714
489 – 499 Avebury Boulevard