Star Trac 7040 User Manual

Spinner®Velo XT

Owner’s Manual

SPINNER® VELO XT
OWNER’S MANUAL

TABLE OF CONTENTS

Spinning® Safety 1

Welcome to Spinning® 2

Gear Up 3

Bike Setup 3

Hand Positions 4

Riding Positions 4

Stretching 5–6

Heart Rate Guidelines 7

Spinning® Video 4–Week Ride Guide 8

Achieving Your Goals 8

Caring for your Spinner® Velo XT Bike 8–9

Your Spinner® Bike 9

Bike Assembly 10

Testing the Bike 10

Troubleshooting 11

Lubricating the Chain 11

Chain Tension Adjustment 12

Take time now to enter the serial number of your Spinner® Velo XT, manufactured by Star Trac®, in
the space provided below. You can locate the serial number on the bottom cross member. If parts
are missing, or if you have any operational questions, please call Star Trac's service department at
[phone]; have your serial number ready.

Serial #:.__________________________________________________________________

Model #: 7040 Series - Spinner® Velo XT manufactured by Star Trac

Copyright 2008, Mad Dogg Athletics, Inc.

SPINNING® SAFETY

u Read all warnings posted on the

exercise bike.

u Read the owner’s manual and follow it care

fully before using you Spinning Bike.

u Set up and operate the Spinning bike on a

solid level surface.

u Inspect the Spinning Bike for worn or loose

components prior to use. Tighten/replace
any loose or worn components prior
to using.

u Don not wear loose or dangling clothing

while using the exercise bike.

u Care should be taken in mounting or

dismounting the exercise bicycle.

u Ensure that adjustment knobs (seat height,

seat fore-and-aft, and handlebar) are
properly secured and do not interfere with
range of motion during exercise.

u Children under the age of 16 should not ride

the Spinner bike. The cycle mechanism and
ergonomics are designed for adult use only.

u Do not insert any object, hands or feet into

any openings, or expose hands, arms or feet
to the drive mechanism or other potentially
moving part of the bike.

u The maximum weight for individuals riding

the Spinner bike should not exceed 350
pounds.

u Spinner bikes have a weighted flywheel

and a fixed gear. This means that in order
to stop, you must gradually slow your pedal
strokes rather than stopping abruptly. If you
do need to stop immediately, push down on
the resistance knob. Do not dismount the
bike or remove your feet from the pedals
until both the pedals and the flywheel have
stopped completely. Failure to comply may
lead to loss of control and serious injury.

u After exercising, turn the Push Brake System

knob to increase resistance so the pedals
will not rotate freely and potentially injure
someone.

u If at any time you feel dizzy or have difficulty

breathing, gradually stop pedaling and
carefully dismount the bike.

u Listen to your body, ride at your own pace

and set your bike’s resistance at the level
that feels right for you.

u Keep children and pets away from the bike

whenever it's in use.

u Never turn the pedal crank arms by hand.
u Stay hydrated. Drink water throughout

your ride as needed.

u Always keep some resistance on the

flywheel.

u Stay in control by executing all core

movements and hand positions at a slow
pace before attempting to increase your
speed. Do not attempt to ride the bike in a
standing position at a high RPM until you
have practiced at slower speeds.

u Focus on form, posture and making smooth

transitions between movements.

u Do not use the bike without proper footwear.

Never operate the bike with bare feet.

u Never remove your feet from the pedals

while still in motion. Prevent your feet from
coming out of the toe clip or shoe cage by
keeping shoe laces tucked in and foot
straps pulled snug around your shoe. If your
foot does become disen gaged, push down
on the resistance knob to stop the flywheel’s
motion.

WARNING YOUR SPINNER® VELO XT IS DESIGNED FOR CARDIO-

Consult your physician before

VASCULAR EXERCISE IN A CONSUMER ENVIRONMENT

beginning this or any other ex

ercise routine

. Not all exercise programs are suitable for

everyone. Discontinue any exercise that causes you discomfort and consult a medical expert.

SAVE THESE INSTRUCTIONS

.

1

Spinner®Velo XT

OWNER'S MANUAL

Welcome to Spinning

®

Millions worldwide have lost weight, gained energy and gotten into

the best shape of their lives with the help of the Spinning

and the Spinner

®

Velo XT bike with accompanying DVDs give you

®

program—

everything you need to join them. Ready to get started? This manual

will help you get started to change your body and your life.

Visit spinning.com for more information on the Spinning program,
Spinning gear and tips that will help you make the most of every ride.

2

GEAR UP

The right gear makes a great ride even better.

Padded cycling shorts

will make your ride
more comfortable.

Moisture-wicking tops

will keep you cool and
dry even when you’re
hot and sweaty.

A gel cushioned seat

cover

is a great
alternative to padded
cycling shorts.

A heart rate monitor
will help you control
your workout and
improve your results.

Visit spinning.com for a full selection of Spinning® essentials.

BIKE SETUP

Proper bike setup gives you a more comfortable ride and reduces your risk of injury.

SEAT HEIGHT

At the proper height, there should be a slight bend in your knee when you’re
at the bottom of a pedal stroke.

SEAT FORE-AND-AFT POP-PIN

T

-HEIGHT

POP

-PIN

SEA

FORE/AFT POSITION

Once the proper height has been achieved, adjust the seat forward or back
so that when the feet are in the 3 o'clock and 9 o'clock positions, the forward
knee is directly over the pedal axle. Recheck the seat height again after
making the fore/aft adjustment, as moving the seat forward and backward
can have the same effect as moving it higher or lower.

HANDLEBAR HEIGHT

Position the handlebar at the same height as your seat, or higher if you feel any discomfort in your back.

FOOT POSITION

Place the balls of your feet securely in the toe cages, with the ball of the foot (or the widest part of
your shoe) over the center of the pedals. As you pedal, concentrate on keeping feet flat, which
enables a more powerful pedal stroke. The front of the shoe may not completely fill the toe cage.

RESISTANCE CONTROL

Pedaling resistance is controlled by the Push Brake System knob located below the handlebar.
Resistance adjustments can be made while riding to vary the intensity of your workout. To
increase resistance, turn the Push Brake System knob clockwise (+); to decrease resistance,
turn the knob counterclockwise (-).

Make sure that all pop pins are engaged and secure
after adjusting your bike

WARNING IN C

DOWN ON THE PUSH BRAKE SYSTEM KNOB TO BRING THE FLYWHEEL TO AN ABRUPT STOP.

.

ASE OF EMERGENCY, YOU MAY PRESS DIRECTLY

3

Spinner®Velo XT

OWNER'S MANUAL

HAND POSITIONS

The Spinning® program is a simple and effective way to get the fitness results
you want. Following are the three hand positions used in the Spinning program.

HAND POSITION 1 can be used

for warm-up, cool-down and
light to moderate intensity
seated flats. Form loose fists
and rest the outsides of your
hands on the handlebars.
Keep your elbows and
shoulders relaxed.

HAND POSITION 2 is used at all

times except out-of-the-saddle
climbs. This position provides
a stable foundation and opens
the lungs to facilitate
breathing.

HAND POSITION 3 is only used

for out-of-the-saddle climbs.
Lightly grasp the ends of the
handlebars, wrap your fin­gers around them and place
your thumbs over the ends.

RIDING POSITIONS

Here’s an overview of the core movements that form the foundation of the
Spinning program.

SEATED FLAT

(HAND POSITION 1 OR 2) This
basic movement builds
strength and stamina.

SEATED CLIMB

(HAND POSITION 2) This
movement tones and
strengthens the gluteals
and hamstrings.

STANDING FLAT/RUNNING

(HAND POSITION 2) This movement
is performed out-of-the-saddle
using light to moderate resist­ance. “Running” develops core
strength and increases
endurance.

STANDING CLIMB

(HAND POSITION 3) This out-of-the­saddle climb incorporates high
resistance to strengthen and
define the legs.

4

JUMPS

(HAND POSITION 2) Jumps are
performed by moving off and on
the saddle with smooth, controlled
movements. Jumps develop
overall strength, hone reaction
time and improve balance.

STRETCHING

Stretching will help prevent injury and soreness. It keeps the lower back and leg
muscles flexible, which enhances physical performance and reduces strain.
Below are some key stretches to incorporate at the beginning and end of your
workout. You should stretch slowly to the point where mild discomfort is felt in the
muscle being stretched. Practice deep breathing through the nose at all times.
Do not bounce during the stretch, since this may result in injury. The following
streches should be performed off the bike.

HAMSTRINGS

1 Place one foot on the bike between the handlebars

and the seat, and find a position where your bal­ance on your supporting leg is stable.

2 Slightly bend your supporting leg.
3 Square your hips so both hip bones “face” forward.
4 As you exhale, bend forward from your hips and

bring your straight torso toward your straight leg.

5 Relax and breathe as you stretch.

Switch legs after 30-60 seconds.

QUADS

1 Hold onto the bike with one hand, using

the bike for balance.

2 Grasp the top of your foot or ankle with

your free hand and bring your heel as close
to the buttocksas possible.

3 As you exhale, pull your abdominals in

and tuck your hips underneath you.

4 Hold the stretch and breathe. Switch legs

after 30-60 seconds.

CALVES

1 Standing directly behind the Spinner®, place

the sole of one foot against the bottom of
the frame, heel down.

2 Stand erect and lean slightly into the bike

until you feel a stretch in your calf muscles.

3 Hold the stretch and breathe

after 30–60 seconds.

. Switch legs

continued

5

Spinner®Velo XT

OWNER'S MANUAL

STRETCHING (CONTINUED)

HIP FLEXORS

1 Assume a lunge position.
2 Place back knee on a towel.
3 Make sure front knee is directly over the

foot and ankle.

4 Hands may be placed comfortably on the

front thigh.

5 Abdominals are in and hips tucked under.
6 Hold the stretch and breathe. Switch legs

after 30-60 seconds.

LOWER BACK

1 Start in an all-fours position with your knees

hip-width apart, and hands shoulder-width apart.

2 Align your hands under your shoulders and

your knees under your hips.

3 Point your fingers forward, being careful not

to lock or hyperextend your elbows.

4 Gently round your back and lengthen your

spine and shoulders.

5 Allow your chin to drop slightly lower than

a neutral position.

6 Feel the stretch throughout the curve of

your spine.

7 Hold the stretch and breathe for 30 seconds.

GLUTES

1 Stand facing the bike about 2-3 feet away and

place a hand on handlebar for stability.

2 Stand on one leg and rest the

other foot above the knee of your standing leg.

3 Flex the knee of your standing leg and allow your

hips to sink back.

4 Feel the stretch in the glutes area of the crossed

leg.

5 Hold the stretch and breathe for 30-60 seconds.

OUTER HIP

tand facing the bik

1 S

e about 2-3 feet away and place

a hand on the bike for stability.

2 Stand on the outside leg (farthest from the bike) and

cross the other foot in front of your ankle.

3 Support most of your weight on the outside leg.
4 Push hip of supporting leg to the side and allow the

other hip to drop slightly.

5 Stretch should be felt along the length of the

iliotibial band of supporting leg.

6 Hold the stretch and breathe for 30-60 seconds.

6

HEART RATE GUIDELINES

Every ride begins with a goal—and heart rate training is an unbeatable way
to achieve it. The Spinning® program’s Energy Zone™ system promotes a
sound and complete approach to fitness by addressing strength, endurance
and recovery. Use the chart below to determine your ideal heart rate for each
Energy Zone.

For additional heart rate training guidelines or to purchase a heart rate
monitor visit spinning.com.

Energy Zone™ Heart Rate Chart

Age Recovery Endurane Strength Interval Race Day

50%-65% 65%-75% 75%-85% 65%-92% 80%-92%

20-23
24-27 98-126 126-146 146-165 126-178 155-178
28-31 96-123 123-143 143-162 123-175 153-175
32-35 94-120 120-140 140-159 120-172 150-172
36-39 92-118 118-137 137-155 118-168 146-168
40-43 90-116 116-134 134-151 116-164 143-164
44-47 88-113 113-131 131-148 113-161 140-162
48-51 86-110 110-128 128-145 110-157 137-157
52-55 84-108 108-125 125-141 108-153 133-153
56-60 82-105 105-122 122-139 105-150 131-150

100-129 129-149 149-168 129-182 160-182

RECOVERY ENERGY ZONE

™

(50%-65% of MAXIMUM HEART RATE (MHR))
Recovery rides allow your body to heal, prevent burnout and reduce the risk of injury—
making them an essential component of any exercise program.

ENDURANCE ENERGY ZONE

™

(65%-75% of MHR)
Endurance rides build strength and stamina by maintaining a steady heart rate and a
comfortable pace over an extended period of time.

STRENGTH ENERGY ZONE

™

(75%-85% of MHR)
This zone improves cardiovascular fitness and builds strength by blending increased
resistance with longer distances.

INTERVAL ENERGY ZONE

™

(65%-92% of MHR)
Interval training teaches your body to recover quickly after performing at peak levels by
incorporating bursts of speed and power with periods of recovery

RACE DAY ENERGY ZONE

™

(80-92% of MHR)

.

This energy zone is the ultimate challenge and an unbeatable way to test your fitness and
measure your progress.

7

Spinner®Velo XT

OWNER'S MANUAL

SPINNING® VIDEO 4 WEEK RIDE GUIDE

RIDE ON: AN ENDURANCE

Y ZONE

ENERG

Transform your body
into a fat burning
machine with this
energizing ride.

WEEK ONE

™ RIDE

PEDAL POWER: A STRENGTH

ENERGY ZONE

cadence building and
resistance loading to
build shapely legs and
a toned tush.

™ RIDE Use

Day 1 Ride On: Endurance EZ Ride

Day 2 Rest

Day 3 Ride On: Endurance EZ Ride

Day 4 Rest

Day 5 Pedal Power: Strength EZ Ride

Day 6 Rest

Day 7 Ride On: Endurance EZ Ride

WEEK THREE

Day 15 Rest

Day 16 Ride On: Endurance EZ Ride

Day 17 Rest

Day 18 Crank it Up: Interval EZ Ride
Day 19 Ride On: Endurance EZ Ride

Day 20 Rest

Day 21 Heart Racer: Race Day EZ Ride

CRANK IT UP: AN

INTERVAL ENERGY

ZONE

™ RIDE Push

yourself to new
limits with this
Race Day ride.

WEEK TWO

Day 8 Rest

Day 9 Crank it Up: Interval EZ Ride
Day 10 Ride On: Endurance EZ Ride

Day 11 Rest

Day 12 Ride On: Endurance EZ Ride

Day 13 Rest

Day 14 Pedal Power: Strength EZ Ride

WEEK FOUR

Day 22 Rest

Day 23 Ride On: Endurance EZ Ride

Day 24 Rest

Day 25 Heart Racer: Race Day EZ Ride

Day 26 Rest

Day 27 Crank it Up: Interval EZ Ride or

Pedal Power: Strength EZ Ride

HEART RACER: ARACEDAY

ENERGY ZONE

calorie-blasting ride
will send your heart
rate and your fitness
level to new heights.

Day 28 Ride On: Endurance EZ Ride

More videos are available at spinning.com

ACHIEVING YOUR GOALS

We suggest riding your Spinner® bike three to five times per week for optimum results.
Be patient. When beginning the Spinning®program you may need to ride for 10-15 minutes
and slowly build up to a complete ride.
Stick with it! Every pedal stroke counts and each ride gets a little easier.

™ RIDE This

CARING FOR YOUR SPINNER®VELO XT BIKE

MOVING YOUR BIKE

Stand in front the bike, grasp the handlebars
and tip the bike toward you until the transport
wheels are touching the floor. Roll the bike to
the desired location and then gently lower the
rear of the bike back to the floor.

LEVELING YOUR BIKE

If you place your bike on an uneven surface,
you may adjust how the bik

e sits by

8

adjusting one or all of the four levelers locat
ed on the bottom of each corner of the bike.

ADJUSTING AND LEVELING YOUR SADDLE

If you experience saddle discomfort while

, the angle can be

riding or sitting on your bik

e
adjusted by loosening the 14mm nuts located
under the saddle. After making your adjustment
be sure to retighten the nuts before riding
your bike.

-

PREVENTING RUST

After each use, raise handlebar and seat
posts to the highest settings to expose
moisture. Using an absorbent cloth, focus
on all areas where perspiration can settle.

PROTECTING YOUR BIKE’S FINISH

After each ride, protect your bike’s finish
by wiping it down with a damp cloth. You
may use bike cleaner but do not use
de-greasers. When cleaning your bike be
sure to keep your hands and fingers clear

PEDALS

Check pedals weekly to ensure that the
threads are tightened. If the pedals have
become loose, tighten threads with the
wrench supplied to ensure they are securely
attached.

WATER BOTTLE CAGES

Forcing oversized bottles into water bottle
cages can damage cages. Checking
and tightening the screws will help
prevent damage.

of a moving drivetrain.

YOUR SPINNER®BIKE

The patented Spinner bike is specially designed for the Spinning® program. The Spinner
bike lets you change positions with ease and includes the following features to create an
enjoyable, effective workout:

A wide, padded seat to keep you comfortable and balanced. Adjust the seat horizontally
and vertically to create a personalized fit.
Adjustable handlebars featuring foam grips and a patented design that facilitates proper
Spinning hand positions.
An adjustable resistance knob to keep you in control of your ride. Simply twist the dial to
add more or less resistance.
A weighted flywheel to create a non-impact workout and facilitate a fluid pedal stroke.

Your Spinner bike uses a direct-drive fixed flywheel system that does not allow you to coast.
To stop, decrease your speed gradually.

resistance knob.

SEAT

SEAT SLIDER

If you need to stop immediately, push down on the

HANDLEBAR

RESISTANCE KNOB

POP PIN

JUS

(AD

PEDAL

SEAT POST

HEIGHT

T

)

STABILIZER BARS

WITH LEVELERS

POP PIN

FLYWHEEL

9

Spinner®Velo XT

OWNER'S MANUAL

BIKE ASSEMBLY

Please refer to the separately enclosed manual for the assembly of your Spinner® Velo XT.

TESTING THE BIKE

Use this checklist to perform the bike test procedure.

Recheck all the bolts and make sure they are all tightened and that no parts are missing.

Test the handlebar and seat post to make sure they move freely and you are able to lock
them at different positions.

Check the seat to make sure it is level and tight, and does not rotate around or tilt.
Tighten and adjust as needed.

Test the seat slider for movement front to rear and check it by setting it at different settings.

Brake tension is adjustable using the red resistance knob in the front of the bike.
Pressing down on the knob will apply the brake if you need to stop quickly.

Adjust seat post and handlebar post to your needs. (Refer to page 2 for proper bike setup.)

Pedal at a moderate pace and test for proper and smooth resistance changes while
varying the amount of turns on the resistance knob.

To move the bike after testing is complete, stand in front the bike, grasp the handlebars
and tip the bike toward you until the transport wheels are touching the floor. Roll the bike
to the desired location and then gently lower the rear of the bike back to the floor. Adjust
the leveling feet so that the bike is stable.

WARNING THE FL

PEDALS TURNING EVEN AFTER THE USER STOPS PEDALING OR IN THE EVENT THE
USER'S FEET SLIP OFF THE PEDALS. DO NOT DISMOUNT THE BIKE OR ATTEMPT TO
REMOVE YOUR FEET FROM THE PEDALS UNTIL BOTH THE PEDALS AND THE FLYWHEEL
HAVE STOPPED COMPLETELY. FAILURE TO COMPLY MAY LEAD TO LOSS OF CONTROL
AND SERIOUS PERSONAL INJURY.

YWHEEL MOMENTUM OF THE BIKE WILL KEEP THE

SAVE THESE INSTRUCTIONS

10

TROUBLESHOOTING

RATTLING HANDLEBARS/SEAT TOWER

Make sure pop pin is correctly locked into place.

SADDLE DISCOMFORT

Check to ensure the saddle is centered and level. Adjust as neces­sary. Bear in mind that it does take time for the body to adjust to the
saddle. A gel cushioned seat cover or padded cycling shorts can
make your ride more comfortable.

RESISTANCE

SHAFT

R

, D

OUGH

RY FEELING WHEN INCREASING RESISTANCE

Put a few drops of oil underneath the resistance knob and let it
run down to the resistance shaft thread barrel. This typically
makes the motion of adjustment feel smoother.

LUBRICATING THE CHAIN

During heavy use of your Spinner® Velo XT, it may become necessary to
lubricate your chain to reduce chain associated noises. If you have any questions
regarding lubricating your chain, please contact Star Trac customer service at
[phone] for consultation prior to lubricating the chain.

1 Locate the flywheel adjustment cover on the front right side of

your Spinner Velo XT.

2 Using a flat head screwdriver, gently pop out the flywheel

adjustment cover from the chain guard. This will expose a
small section of the chain.

3 Use a chain lube such as Tri-Flo® or other oil based lubricant

with a spray nozzle. DO NOT use a wax based lubricant.

4 When spraying the lubricant onto the chain, cover the floor

under the bike and take care not to allow the lubricant to drip
onto the floor.

5 Lock the brake by turning the Push Brake System knob

clockwise. With the brake locked up, spray the lube onto the
chain. Loosen the brake and rotate the chain carefully, and
slowly by hand approximately a quarter turn, then stop it and
tighten the brake again and spray lube onto the next portion
of the chain. Repeat the above steps a total of 6 times to
lubricate the entire chain.

6 Carefully replace the flywheel adjustment cover. Your Spinner

Velo XT is now ready for testing.

WARNING REMOVAL OF THE CHAIN GUARD IS STRONGLY DISCOUR-

AGED AND SHOULD ONLY BE PERFORMED B
FAILURE TO FOLLOW THESE INSTRUCTIONS MAY RESULT IN SEVERE INJURY.

S A VE THESE INSTRUCTIONS

Y AN AUTHORIZED STAR TRAC® TECHNICIAN.

11

Spinner®Velo XT

OWNER'S MANUAL

CHAIN TENSION ADJUSTMENT

During normal operation of your Spinner® Velo XT it may become necessary to
loosen or tighten your chain for optimum performance. If you have any ques­tions regarding your chain tension, please contact Star Trac customer service
at [phone] for consultation prior to adjusting the tension of the chain.

1 To access the axle nut on the right side of the Spinner Velo

XT you will need to first remove the flywheel adjustment
cover. Using a flat head screw driver gently pop out the
flywheel adjustment cover from the chain guard.

2 Using the 16mm or 5/8” socket and socket wrench loosen

the axle nuts on the sides of the flywheel.

3 To tighten the chain, turn the adjustment screw in a clock

wise rotation equally on both sides using a 4 mm allen
wrench.

4 To tighten the chain, turn the adjustment screw in a clock

wise rotation equally on both sides using the 10mm open
end wrench.

5 While adjusting the chain tension, work on both sides of the

flywheel. Adjust the angle of the flywheel so it is straight
front to rear and evenly spaced within the frame side to side
as shown in the photo.

6 Adjust the angle of the flywheel by adjusting the adjustment

screws on both sides of the flywheel test by slowly rotating
the pedals.
a. If the chain is stretched beyond adjustment the

replacement of the chain is recommended. Please
contact Star Trac® customer service at [phone]
for more information.

7 Tighten the adjustment lock nuts and the axle nuts on both

sides alternating from side to side. Replace the flywheel
adjustment cover before operation.

WARNING REMOVAL OF THE CHAIN GUARD IS STRONGLY DISCOUR-

AGED AND SHOULD ONLY BE PERFORMED BY AN AUTHORIZED STAR TRAC® TECHNICIAN.
FAILURE TO FOLLOW THESE INSTRUCTIONS MAY RESULT IN SEVERE INJURY.

SAVE THESE INSTRUCTIONS

12

The Spinner® Velo XT is not for commercial use, and is warrantied for home use only. Part number 620-7796.
Covered by one or more U.S. Patents No. 5,423,728; 5,722,916; 6,155,958; 6,468,185; 6,881,178,
U.S. Patent Pending.
Spin®, Spinning®, Spinner®, and the Spinning Logo are registered trademarks od Mad Dogg Athletics, Inc.
Star Trac® is a registered trademark of Unisen, Inc.

MAD DOGG ATHLETICS, INC

2111 Narcisus Court Venice, CA 90291 USA
phone 800 847 SPIN (7746) or 310 823 7008 fax [phone]

For more information about the Spinning® Program,
visit spinning.com

STAR TRAC

14410 Myford Road Irvine, California 92606

phone [phone] or 714 669 1660 fax [phone]

startracusa.com

Spin®, Spinning®, Spinner® and the Spinning logo are registered trademarks of Mad Dogg A
Star Trac® is a registered trademark of Unisen, Inc.

thletics, Inc.