York Fitness X730 User Manual

YORK X730 CROSSTRAINER

SAFETY GUIDELINES:

Please read and follow the following safety guidelines:
Read this owner’s manual and follow the instructions.

Assemble and operate the YORK X730 on a solid, level surface.
Keep the area behind the YORK X730 clear.
Always use your YORK X730 in adequate space e.g., at least 2 ft. (60cm) clearance on each side.
Never allow children on or near the YORK X730.
Always check the YORK X730 before using it, in particular make sure all parts
are assembled, and nuts and bolts are tightened.
Do not use the YORK X730 if the unit is disassembled in any way.

WARNING: Injuries could occur particularly to young children if the guards are removed and

not correctly reinstated.
WE DO NOT RECOMMEND THE REMOVAL OF THE GUARDS.
Always check the guards to ensure they are secured before use.
If guards are not secured tighten the screws of the guards.

Keep hands away from moving parts.
The max. user weight of 136kgs ( 300lbs ) has been determined according to European Standards.
This product is not suitable for therapeutic purposes ( Class B & C ).
Wear proper workout clothing: Do not wear loose clothing.
Do not wear shoes with leather soles or high heels. Tie all long hair back.
Do not rock the unit from side to side.
Care should be taken when mounting and dismounting the unit.
Do not place any liquids on any part of the YORK X730.
Do not use any accessories that aren't specifically recommended by
the manufacturer, these might cause injuries or cause the unit to fail.
Always consult your doctor before undertaking any exercise programe.
Work within your recommended exercise level, do NOT work to exhaustion.
If you feel any pain or abnormal symptoms, STOP YOUR WORKOUT IMMEDIATELY.
Consult your physician immediately.
TAKE CARE TO PROTECT CARPETS AND FLOOR in case of leakages. This product is a machine

TAKE CARE TO PROTECT CARPETS AND FLOOR

and contains moving parts which have been greased / lubricated and could leak.
The safety level of the equipment can be maintained only if it is regularly examined for damage and

wear e.g. ropes, pulleys & connection points.
Replace defective components immediately and/or keep the equipment out of use until repair.
Component such as pulleys, bearings and cables are always more susceptible to wear. Special
attention should be taken to inspect these component before use.
WARNING: Injuries to health may result from incorrect use of this equipment. Always correctly
follow the instructions that are set out in this manual.
That adjustment devices are not left projecting as they may interfere with people.
This machine requires a 230V 50Hz / 6V 1000mA A.C. Adaptor. Use of adaptors not specifically
recommended by YORK may damage your machine and void your warranty.

YORK X730

The is designed for use and enjoyment in the home (NOT FOR COMMERCIAL USE). By following the
above precautions and using good judgement and common sense, you will have a safe and pleasurable exercise
regimen with the .

YORK X730

230V 50Hz / 6V 1000mA

CARE AND MAINTENANCE

Use a warm damp cloth with mild detergent
to keep your clean.YORK X730

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

U.K.

F I T N E S S

HELP LINE (8:30am- 16:30pm)

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

E-MAIL: [e-mail]

TOOLS REQUIRED

The tools enclosed in the carton are three allen keys
(one has a screwdriver function) and one multi-purpose spanner.

AUSTRALIA

F I T N E S S

HELP LINE (8:00am- 16:00pm)

MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

U.S.A.

F I T N E S S

HELP LINE (8:00am- 17:00pm)

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402
TEL: [phone]
FAX: [phone]

YORK X730 / 02

GENERAL

WE RECOMMEND YOU HAVE SOMEONE ASSIST YOU IN LIFTING AND ASSEMBLING
YOUR YORK X730 .
REMOVE ALL THE PARTS OF YOUR FROM THE CARTON AND PLACE
THEM ON THE FLOOR CAREFULLY.
FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT WILL MAKE IT EASIER FOR
YOU TO ASSEMBLE YOUR

CROSSTRAINER

YORK X730

YORK X730 CROSSTRAINER.

ASSEMBLY INSTRUCTIONS

1.

A

REAR
STABILIZER

ATTACH THE REAR STABILIZER

The rear stabilizer has end caps with an adjustable
knob fitted under neath that can vary in height to
enable you to level the trainer on uneven floors.

Fix the rear stabilizer to the main frame and
secure, using two carriage bolts, spring washers,
washers and nylon locknuts.

END CAP

NOTE: This equipment has been supplied
with some Nylon
It is essential that the nuts are fully
tightened onto the bolts, so that
the bolt penetrates through the
nylon insert.

Locknuts.

2.

A

FRONT

STABILIZER

Fix the plastic caps onto the locknuts once secured.

X4

#5575-09

X4

#5575-10

#5575-11

#5575-12

#5575-57

ATTACH THE FRONT STABILIZER

The front stabilizer has moving wheels near each end.
Fix the front stabilizer to the main frame and

secure, using two carriage bolts, washers,
spring washers and nylon locknuts.

NOTE: MAKE SURE

NOTE: MAKE SURE you fasten the nuts and bolts
securely for your safety and comfort when

MOVING
WHEEL

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORK X730 / 03

pedalling.

Fix the plastic caps onto the locknuts once secured.

*

3.

A

RIGHT
PEDAL
POST

BRACKET
POINTING
DOWN

RIGHT
PEDAL

CURVED
EDGE
OF PEDAL
THIS SIDE

ATTACH THE PEDALS TO THE POSTS

Rotate both pedal post assemblies backwards
so that the pedal posts are resting on the floor
as shown.

Attach the right pedal to the right pedal post and
secure, using two carriage bolts, washers,
spring washers and fixing knobs.

#5575-25

#5575-26

NOTE:

NOTE: The curved edge of each pedal must
be fixed onto the pedal post facing
outwards.

#5575-27

#5575-28

X2

X2

B

LEFT
PEDAL

LEFT
PEDAL
POST

Attach the left pedal to the left pedal post and
secure, using two carriage bolts, washers,
spring washers & fixing knobs.

X2

#5575-25

X2

#5575-26

NOTE:

NOTE: There are three adjustable holes on the

#5575-27

#5575-28

pedal post for you to adjust the pedal to a
suitable position.

MAKE SURE you fix both pedals into the

MAKE SURE

same positions on the pedal posts.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORK / 04X730

*

4.

A

SENSOR
WIRE

MIDDLE
WIRE

FRONT
POST

ATTACH THE FRONT POST

Rest the front post on the front post
mounting tube carefully as shown.

Connect the sensor wire plug on the main
frame to the middle wire socket protruding
at the end of the front post.

Check the middle wire runs up the front
post and out of the top - later this will

to the computer. connect

NOTE: TAKE CARE to ensure the wire is
connected as tightly as possible.

B

FRONT
POST

C

CENTRAL
HANDLE BAR

Insert the front post into the front post
mounting tube and secure, using four allen
head bolts, spring washers and washers.

X4

#5575-19 #5575-11 #5575-10

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure that the wire
does not get trapped when you attach
the front post.

Fix the central handle bar to the front post
via the fixing bracket using two allen head
bolts, spring washers and washers.

HAND
PULSE
SENSOR
CABLES

FIXING
BRACKET

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORKX730 / 05

#5575-50

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure that the hand
pulse sensor cables do not get trapped
when you attach the centre bar.

MAKE SURE

MAKE SURE you fasten the bolts
securely for your safety and comfort
when pedalling.

#5575-11

#5575-10

X2

*

5.

ATTACH THE HANDLE BAR POSTS

A

B

PIVOT
ROD

MIDDLE
WIRE
PLUG

PIVOT
ROD

MIDDLE WIRES

RIGHT
HANDLE BAR

HANDLE
BAR
BRACKET

HAND
PULSE
SENSOR
WIRE
SOCKET

Insert the handle bar pivot rod through the pivot rod
bushes fitted on the handle bar bracket carefully as shown.

NOTE: TAKE CARE to ensure that the middle wire does not

NOTE: TAKE CARE

get trapped when you insert the pivot rod.

Attach the right handle bar onto the handle bar pivot rod
carefully. Connect the hand pulse sensor wire socket,
which protrudes from the pivot rod bush on handle bar, to
the middle wire plug protruding from the end of the handle
bar bracket securely.

NOTE: TAKE CARE to ensure wires do not get trapped

NOTE: TAKE CARE

when fitting handlebar

C

HANDLE
BAR
BRACKET
BUSH

D

HANDLE
BAR
BRACKET

E

RIGHT
HANDLE
BAR

Slide the rest of the wires into the bush on the handle bar
bracket carefully.

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure wires do not get trapped
when fitting handlebar

Secure the right handle bar post to the handle bar bracket
by using one allen head bolt, spring washer and washer.

X1

#5575-19

#5575-11

#5575-42

Slide the right low handle bar post into the right handle
bar post and secure in position with the adjusting knob.

RIGHT
LOW
HANDLE
BAR
POST

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

F

X1

#5575-43

YORK X730 / 06

*

HAND

G

PULSE
SENSOR
WIRE
SOCKET

LEFT
HANDLE
BAR

MIDDLE
WIRE
PLUG

PIVOT
ROD

Attach the left handle bar onto the handle bar pivot rod
carefully. Connect the hand pulse sensor wire plug, which
protrudes from the pivot rod bush on the handle bar, to the
middle wire socket protruding from the end of the handle
bar bracket securely.

NOTE: Ask somebody to hold the right handlebar in

NOTE:

position until Steps H and I have been completed.

Steps H I

H

I

J

LEFT
HANDLE
BAR

HANDLE BAR
BRACKET BUSH

HANDLE
BAR
BRACKET

Slide the rest of the wires into the bush on the handle bar
bracket carefully.

Secure the left handle bar post to the handle bar bracket
by using one allen head bolt, spring washer and washer.

X1

#5575-19

NOTE: Hold the right side allen head bolt in place using

NOTE:

#5575-11

#5575-42

an allen key, whilst you are tightening the left side
allen head bolt, to ensure both bolts are fully
tightened.

Slide the left low handle bar post into the left handle

RIGHT
LOW
HANDLE
BAR
POST

bar post and secure in position with the adjusting knob.

X1

K

#5575-43

NOTE: MAKE SURE

NOTE: MAKE SURE you fasten both bolts securely for
your safety and comfort when pedalling.

MAKE SURE you fix both low handle bars in the
same position.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORK X730 / 07

MAKE SURE

*

6.

ATTACH THE COMPUTER

A

COMPUTER
WIRE PLUG

B

HAND PULSE
SENSOR SOCKET

COMPUTER

MIDDLE
WIRE
SOCKET

Connect the hand pulse sensor wire socket to
the computer wire plug securely as shown.

Connect the middle wire, that comes out of the
front post, to the computer plug on the back
of the computer console.

C

COMPUTER
BRACKET

FRONT
POST

Attach the computer to the computer bracket
by using four machine screws.

( The machine screws are located in the back

( The machine screws are located in the back

of the computer console. )

of the computer console. )

X4

#5575-45

NOTE: TAKE CARE

NOTE: TAKE CARE to ensure that the wire does
not get trapped when you attach the
computer.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORK / 08X730

*

7.

ATTACH THE PEDAL POST COVERS

A

B

LEFT PEDAL
POST

REAR PEDAL
POST COVER

Attach the rear pedal post cover onto the left pedal post
securely as shown.

Fix the rear pedal post cover to the left pedal post by using
a machine screw.

X1

#5575-52

C

LEFT
PEDAL
POST

D

RIGHT
PEDAL
POST
PIVOT
COVER

LEFT
PEDAL
POST
PIVOT
COVER

Attach the left pedal post pivot cover onto the left pedal
post and secure, using one machine screw as shown.

X1

#5575-52

Attach the right pedal post pivot cover onto the inside of
the left pedal post and secure, using one machine screw.

Secure the right pivot cover to the left pivot cover by using
one fixing screw as shown.

#5575-61

X1

E

RIGHT
PEDAL
POST
PIVOT
COVER

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORK X730 / 09

Repeat the same process for the Right Pedal Post
assembly.

*

8.

A

ATTACH THE WATER BOTTLE HOLDER

Fix the water bottle holder to the front post
and secure, using two machine screws.

X2

#5575-52

9.

B

Slide the water bottle into the water bottle
holder in position directly as shown.

Plug the AC adaptor lead into the socket at the rear end
of your YORK X730 CROSSTRAINER as shown.

230V 50H / 6V 1000mA

( 220V ~ 240V 50Hz )

AC ADAPTOR
LEAD

Plug the 230V 50H / 6V 1000mA A.C. Adaptor into a
suitable mains supply ( 220V ~ 240V 50Hz ).

RECHECK THAT ALL THE BOLTS AND NUTS ARE TIGHTENED
SECURELY FOR YOUR SAFETY & COMFORT.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORKX730 / 10

*

DESCRIPTION

YORK / 11X730

DESCRIPTION

YORK X730 / 12

PARTS LIST

KEY NO. PART NO. Q'TY(PCS) DESCRIPTION

1 5575-01 1 MAIN FRAME
2 5575-02 1 LEFT CHAIN COVER
3 5575-03 1 RIGHT CHAIN COVER
4 5575-04 2 METAL DISC CAP
5 5575-05 1 FRONT STABILIZER
6 5575-06 2 HEIGHT ADJUSTABLE KNOB
7 5575-07 2 M8 X 25mm ALLEN HEAD BOLT
8 5575-08 2 FRONT STABILIZER END CAP ASSEMBLY

9 5575-09 4 M8 X 52mm CARRIAGE BOLT
10 5575-10 12 M8 FLAT WASHER
11 5575-11 16 M8 SPRING WASHER
12 5575-12 5 M8 NYLON LOCKNUT
13 5575-13 1 REAR STABILIZER
14 5575-14 PAIR REAR STABILIZER END CAP ( L & R )
15 5575-15 1 SENSOR WIRE
16 5575-16 1 MIDDLE WIRE
17 5575-17 1 FRONT POST
18 5575-18 2 PIVOT ROD BUSH ( Ø 48.4mm )
19 5575-19 6 M8 X 15mm ALLEN HEAD BOLT
20 5575-20 8 BEARING <6002ZZ>
21 5575-21 1 RIGHT PEDAL POST
22 5575-22 2 M8 X 18mm X 2mm FLAT WASHER
23 5575-23 2 M8 X 20mm ALLEN HEAD BOLT
24 5575-24 1 RIGHT FOOT PEDAL
25 5575-25 4 M6 X 45mm CARRIAGE BOLT
26 5575-26 4 M6 ( t = 1.2mm ) FLAT WASHER
27 5575-27 4 M6 SPRING WASHER
28 5575-28 4 FIXING FEMALE KNOB
29 5575-29 2 LOW HANDLE BAR POST
30 5575-30 2 ( ID 15.3 / t = 2.5mm ) WAVE WASHER
31 5575-31 2 PEDAL POST PIVOT BOLT
32 5575-32 2 PEDAL POST END CAP
33 5575-33 1 LEFT PEDAL POST
34 5575-34 1 LEFT FOOT PEDAL
35 5575-35 2 PIVOT ROD BUSH ( Ø 46mm ) - INSIDE
36 5575-36 1 RIGHT HANDLE BAR
37 5575-37 2 HANDLE BAR POST PLASTIC INSERT
38 5575-38 1 LEFT HANDLE BAR
39 5575-39 2 HANDLE BAR FOAM GRIP
40 5575-40 2 HANDLE BAR END CAP
41 5575-41 1 PIVOT ROD
42 5575-42 2 M8 X 28mm FLAT WASHER
43 5575-43 2 QUICK RELEASED FIXING KNOB
44 5575-44 1 COMPUTER
45 5575-45 4 M5 X 10mm MACHINE SCREW
46 5575-46 1 CENTRE BAR
47 5575-47 2 RIGHT PEDAL POST PIVOT COVER
48 5575-48 2 CENTRE BAR FOAM GRIP
49 5575-49 2 LEFT PEDAL POST PIVOT COVER
50 5575-50 2 M8 X 45mm ALLEN HEAD BOLT
51 5575-51 1 WATER BOTTLE HOLDER

YORK X730 / 13

KEY NO. PART NO. Q'TY(PCS) DESCRIPTION

52 5575-52 2 M5 X 12mm MACHINE SCREW
53 5575-53 1 WATER BOTTLE
54 5575-54 2 CENTRE BAR END CAP
55 5575-55 1 A.C. ADAPTOR / 6V 1000mA
56 5575-56 2 REAR PEDAL POST COVER
57 5575-57 4 PLASTIC NUT CAP
58 5575-58 2 HAND PULSE SENSOR ASSEMBLY
59 5575-59 1 HAND PULSE CONNECT WIRE
60 5575-60 2 HAND PULSE SENSOR WIRE
61 5575-61 2 M4 X 16mm MACHINE SCREW
62 5575-62 1 MAGNET HOLDER BRACKET
63 5575-63 2 M8 X 12mm HEX HEAD BOLT
64 5575-64 1 FIXING BRACKET
65 5575-65 1 SPRING BRACKET
66 5575-66 1 M6 X 15mm MACHINE SCREW
67 5575-67 1 MAGNET HOLDER
68 5575-68 1 M8 X 52mm HEX HEAD BOLT
69 5575-69 1 SERVO MOTOR
70 5575-70 1 PULLING CABLE WIRE
71 5575-71 1 BACKWARD SPRING
72 5575-72 4 BEARING <6203ZZ>
73 5575-73 3 CLIP - C17 ( ID 15.7mm )
74 5575-74 1 DISC WHEEL PULLEY AXLE
75 5575-75 1 DISC WHEEL PULLEY
76 5575-76 1 DISC WHEEL PULLEY WASHER
77 5575-77 4 M6 X 18mm HEX HEAD BOLT
78 5575-78 4 M6 NYLON LOCKNUT
79 5575-79 1 JOCKEY PULLEY BRACKET
80 5575-80 1 JOCKEY PULLEY BRACKET SPRING
81 5575-81 3 SPACER SLEEVE
82 5575-82 3 M6 X 14mm HEX HEAD BOLT
83 5575-83 1 FLYWHEEL ASSEMBLY
84 5575-84 2 BEARING <6001ZZ>
85 5575-85 1 FLYWHEEL AXLE
86 5575-86 2 CLIP - C12 ( ID Ø 11.1mm )
87 5575-87 2 M10 ( t = 2mm ) FLAT WASHER
88 5575-88 1 DRIVE BELT - RIBBED
89 5575-89 2 3/8" WHEEL NUT
90 5575-90 1 MAGNET
91 5575-91 1 RIGHT METAL DISC
92 5575-92 1 LEFT METAL DISC
93 5575-93 2 M8 X 25mm HEX HEAD BOLT
94 5575-94 1 SENSOR BRACKET
95 5575-95 1 M6 X 12mm MACHINE SCREW
96 5575-96 1 SENSOR WIRE
97 5575-97 3 M6 ( t = 1.5mm ) WASHER
98 5575-98 1 DRIVE WIRE ROD WHEEL
99 5575-99 1 CLIP - C5 ( ID 4.7mm )

100 5575-100 2 M6 X 10mm MACHINE SCREW
101 5575-101 1 AL ADAPTOR SOCKET WIRE
102 5575-102 2 PIVOT ROD BUSH ( Ø 46mm ) - OUTSIDE

YORK X730 / 14

YORK X730 CROSSTRAINER
COMPUTER INSTRUCTION

The computer console is designed for programmable, magnetic resistance workouts and is ideal
for monitoring your performance and setting yourself targets. By measuring your pulse rate you
can ensure that you exercise safely while at the same time you can monitor closely your
improving cardiovascular condition and fitness level.

The following categories will take you through its functions.
Button functions

The display screen
Operating ranges
Things you should know before exercising
Operating instructions

PLATINUM

Series

UPUP

DOWN DOWN

F I T N E S S

730730

ENTERENTER

START

START

/ STOP

/ STOP

RECOVERYRECOVERY

MODEMODE

TO START/ To activate the computer console, plug the AC adapter into a suitable

power outlet and then start pedalling or press the START / STOP / RESET
button once.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORK X730 / 15

*

BUTTON FUNCTIONS

There are 6 operational buttons on the computer console.
From left to right along the console they are:-

INCREASE BUTTON: Selects or increases the values of PROGRAMMES,

GENDER, TIME, HEIGHT, WEIGHT, DISTANCE, WATT,
TARGET HEART RATE, AGE and the 10 COLUMNS.

DECREASE BUTTON: Selects or decreases the values of PROGRAMMES,

GENDER, TIME, HEIGHT, WEIGHT, DISTANCE, WATT,
TARGET HEART RATE, AGE and the 10 COLUMNS.

ENTER / SELECT: Selects and enters the chosen data for PROGRAMMES,

GENDER, TIME, HEIGHT, WEIGHT, DISTANCE, WATTS,
TARGET HEART RATE, AGE and the 10 COLUMNS.

START / STOP / RESET: Starts and stops the chosen programme. Also resets

the display by pressing and holding for 2 seconds.

RECOVERY: Starts the function of the pulse recovery fitness test.

MODE: Changes the display values between RPM and SPEED

as well as CAL and WATT. The values of RPM and WATT
can be viewed together or the values of SPEED and CAL
can be viewed together by pressing the mode button.

There is a blue backlight function on this computer. The blue backlight can be switched ON

There is a blue backlight function on this computer. The blue backlight can be switched ON

once you power up the computer.

once you power up the computer.

THE DISPLAY SCREEN

There are different sections of the display screen you will need to familiarise yourself with.

1. Programme started: The programme selected has started when START is

indicated in the top left corner of the screen.

2. Programme stopped: The programme selected has stopped when STOP is

indicated in the top left corner of the screen.
NOTE: Programmes can be stopped at any time by pressing
key once.

NOTE:

START

STOP

3. Programme selected:The word PROGRAM appears at the top of the screen in the

centre with a number from 1-12 indicating the programme
number selected.

4. Programme Level: The word LEVEL appears next to the word PROGRAM with

a number from 1-16 indicating the level of loading.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

PROGRAM

LEVEL

YORK X730 / 16

*

5. Gender: In the top right corner is the gender indicator which will only

be shown on programmes requiring such input.

6. Time, Height and Weight:

In the bottom left corner of the screen is Box 1, where TIME,
HEIGHT and WEIGHT will be displayed. Box 1 will indicate
one value at a time, either elapsed time, height or weight
depending on the programme selected.

7. RPM and Speed ( in KPH ):
Box 2 to the right will display RPM and Speed

( in KPH ) and will indicate only one value at a time,
either RPM or Speed in KPH depending on the programme
selected.

8. Distance and Fat %: Box 3 will display Distance and Fat % and will indicate only

one value at a time, either Distance or Fat % depending
on the programme selected.

9. Cal, Watt and BMR: Box 4 will display Cal, Watt and BMR and will indicate only

one value at a time, either Calories, Wattage output or BMR
( Basal Metabolic Rate ), depending on the programme
selected.

10. Target HR, BMI and Age:
Box 5 will display Target HR, BMI and Age and will indicate

only one value at a time, either Target Heart Rate, BMI
( Body Mass Index ) or Age, depending on the programme
selected.

11. Heart Rate and Body Type:
Box 6 will display Heart Rate and Body Type and will indicate

only one value at a time, either Heart Rate or Body Type,
depending on the programme selected.

12. Loading Profiles:

The centre of the screen displays the loading bars.
There are 10 columns of loading bars, with 8 bars in each
column. Each column represents 3 minutes of your workout
( without the change of TIME value ), and each bar represents
2 levels of loading.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

*

YORK X730 / 17

*

OPERATING RANGES

VALUES
PROGRAM
LEVEL
GENDER
TIME
HEIGHT (cm)
WEIGHT (kg)
DISTANCE
TARGET H.R.
AGE

RANGE (Count up)

1 ~15

1 ~ 16

Male, Female

0:00 ~ 99:00

110.0 ~ 199.5

10.0 ~ 199.8

0.0 ~ 999.0
60 ~ 220

10 ~ 99

Count down

15 ~ 1
16 ~ 1

N / A

99:00 ~ 1:00

199.5 ~ 110.0

199.8 ~ 10.0

999.0 ~ 1.0
220 ~ 60

99 ~ 10

PRESET

1
N / A
Male

0:00

175.0

70.0

0.0
90
30

Increment (Decrement)

N / A

1:00

0.5

0.2

1.0

THINGS YOU SHOULD KNOW BEFORE EXERCISING

Values: The values calculated or measured by the computer are for exercise

purposes only and NOT FOR MEDICAL PURPOSE.

NOT FOR MEDICAL PURPOSE.

1
1

1
1

Variables: The variables will almost certainly need to be changed in the PROGRAM

selection to customise to the individual user.

PROGRAMS
P1 ~ P7
P8
P9 ~ P12
P13

You can select Time or Distance as the target for your chosen program.
You can not set both targets at once.

Programme selection: There are 13 programmes including 1 x manual programme,
6 x preset programmes, 1 x wattage programme, 4 x heart rate control
programmes and 1 x body fat programme (which will calculate body fat %, BMR
(basal metabolic rate) and BMI (body mass index). In addition to this, there are
2 individual user programmes, designed by the computer as a result of the body
fat test.
Each loading profile graph on the screen is shown in individual intervals (columns).
With the value of time COUNTING UP, each interval is 3 minutes in duration, such
that all of the 10 columns across the screen will total a 30 minute workout. With
the value of time COUNTING DOWN, each interval is the value of the preset
workout time entered divided by 10. For example, if the workout time set is 40
minutes, each interval will be 40 minutes divided by 10. Therefore each interval
will be 4 minutes in duration.

VARIABLES
TIME, DISTANCE, AGE
TIME, DISTANCE, WATTAGE
TIME, DISTANCE, AGE, TARGET H.R.
GENDER, HEIGHT, WEIGHT, AGE

COUNTING UP

COUNTING DOWN

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YORK X730 / 18

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THE FOLLOWING GRAPHS ARE ALL THE PROFILES IN THE MONITOR

Program 1 ( Manual ) Program 2 ( Rolling ) Program 3 ( Valley )

Program 4 ( Fat Burn ) Program 5 ( Ramp ) Program 6 ( Mountain )

Program 7 ( Random ) Program 8 ( Wattage ) Program 9 ( Target H.R.C )

Program 10 ( 60% H.R.C. ) Program 11 ( 75% H.R.C. ) Program 12 ( 85% H.R.C. )

Program 13 ( Body Fat ) Program 14 ( User 1 ) Program 15 ( User 2 )

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YORK X730 / 19

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Body Fat %: There are 9 body types rated in numerical order and relate to the body

fat % calculated. The optimal healthy body fat levels for Male and Female
are listed in the chart on the right.

Type 1:
Type 2:
Type 3:
Type 4:
Type 5:
Type 6:
Type 7:
Type 8:
Type 9:

5% - 9%
10% - 14%
15% - 19%
20% - 24%
25% - 29%
30% - 34%
35% - 39%
40% - 44%
45% - 50%

Female 20 - 39
Female 40 - 59
Female 60 - 79

Male 20 - 39
Male 40 - 59
Male 60 - 79

21% - 33%
23% - 34%
24% - 36%

8% - 20%
11% - 22%
13% - 25%

BMR (Basal Metabolic Rate):

The Basal Metabolic Rate is an individual reference number that relates
to the minimum calorie requirement needed to sustain life in a resting
individual I.e. The number of calories you need to take in if you were to
do nothing more than sit on the couch all day.
The calculation is performed using age, gender, weight and height.

Example: A 33 year old male, weighing 85kg (187lbs) and measuring
188cm (6’2” or 74”) tall will have a BMR of 1908 calories per day.

Example:

Remember the BMR result is an estimate of the calories you burn at rest

and does not include what you would burn during your regular daily

and does not include what you would burn during your regular daily

activity such as moving about or walking.

activity such as moving about or walking.

Remember the BMR result is an estimate of the calories you burn at rest

BMI (Body Mass Index):

The Body Mass Index is a chartable measurement system based solely
on an individual’s height and weight.

Your individual BMI value can be charted on the graph below.

Height (Inches)

150
140
130
120
110
100

Weight (kg)

68 60 62 64 66 68 70 72 74

90
80
70
60
50
40

1.5 1.6 1.7 1.8 1.9

Height (Metres)

5

4

3
2

1

320
300
280
260
240
220
200
180
160
140
120
100

Weight (lbs)

1.

2.

3.

4.

5.

<20
20-24
25-29
30-40

>40

Underweight

Desirable weight

Overweight

Obese

Severely Obese

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YORK X730 / 20

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OPERATING INSTRUCTIONS

Exercising with a specific goal:

1. TIME control: Allows input for a defined period of exercise time.

2. DISTANCE control: Allows input for a defined exercise distance.

3. BODY FAT control: The computer can design 2 individual user programmes for 2 users
who may have different body fat levels.

4. HEART RATE control: The computer controls the users exercise level to maintain a safe
heart beating level.

Pulse rate sensors:

The handle bar mounted pulse rate sensors are made up of 2 sensors in each hand grip.
The correct way to ensure an accurate reading is to gently grip both sensors, ensuring both
top and bottom sections of the sensors are in contact with the skin of the base of the hands.
A solid signal received by the computer console will be confirmed by the flashing heart mark
in the HEART RATE / BODY TYPE box in the bottom right corner of the computer console
screen.

Manual programme:

PROGRAM 1 is a manually controlled programme.PROGRAM 1 is a manually controlled programme.

1. Press or button to select PROGRAM 1 ( manual programme ) then press .

2. Press button until TIME, DISTANCE or AGE is flashing on screen.

3. Press buttons to set your target TIME or DISTANCE and AGE and then press .

4. Press button to commence your workout and apply the heart rate sensors correctly.

Please note:

Please note: The default setting for the manual programme is loading level 6. Users may
exercise at any desired level by pressing the buttons during the workout.
With the input of age, the computer may suggest a target heart rate to exercise to.
The suggested heart rate is 85% of your age related maximum heart rate (220-age).
If the heart rate detected is equal to or greater than the TARGET HR, the heart rate value will
commence flashing.

Please note that this is a warning for the user to slow down or to

Please note that this is a warning for the user to slow down or to

lower the level of loading.

lower the level of loading.

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YORK X730 / 21

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Preset programmes:

PROGRAM 2 to PROGRAM 7 are the preset programmes.PROGRAM 2 to PROGRAM 7 are the preset programmes.

1. Press or button to select PROGRAM 2-7 ( preset programmes ) then press .

2. Press button until TIME, DISTANCE or AGE is flashing on screen.

3. Press buttons to set your target TIME or DISTANCE and AGE and then press .

4. Press button to commence your workout and apply the heart rate sensors correctly.
Please note: Users may exercise at any desired level by pressing the buttons during

the workout.
With the input of age, the computer may suggest a target heart rate to exercise to.
The suggested heart rate is 85% of your age related maximum heart rate (220-age).
If the heart rate detected is equal to or greater than the TARGET HR, the heart rate value will
commence flashing.

Please note that this is a warning for the user to slow down or to

Please note that this is a warning for the user to slow down or to

lower the level of loading.

lower the level of loading.

PROGRAM 8 is the wattage control programme.PROGRAM 8 is the wattage control programme.

1. Press or button to select PROGRAM 8 ( wattage programme ) then press .

2. Press button until TIME, DISTANCE or AGE is flashing on screen.

3. Press buttons to set your target TIME or DISTANCE and AGE and then press .

4. Press button until watts is flashing on screen.

5. Press or button to set your desired watts target from 10-300 watts, then press .

6. Press button to commence your workout and apply the heart rate sensors correctly.

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YORK X730 / 22

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PROGRAM 9 is the target heart rate control programme.PROGRAM 9 is the target heart rate control programme.

1. Press or button to select PROGRAM 9 ( target heart rate control programme)
then press .

2. Press button until TIME, DISTANCE or TARGET HEART RATE are flashing on screen.

3. Press or button to set your target TIME or DISTANCE and TARGET HEART RATE
and then press .

4. Press button to commence your workout and apply the heart rate sensors correctly.

PROGRAM 10 to PROGRAMME 12 are heart rate control programmes.PROGRAM 10 to PROGRAMME 12 are heart rate control programmes.

1. Press or button to select PROGRAM 10-12 ( heart rate control programmes )
then press .

2. Press button until TIME, DISTANCE or AGE is flashing on screen.

3. Press or button to set your target TIME or DISTANCE and AGE and then press .

4. Press button to commence your workout and apply the heart rate sensors correctly.

Please note that users may exercise for a period of time or a certain distance at a heart rate
level of 60% of their max heart rate in programme 10, 75% of their max heart rate in
programme 11 and 85% of their max heart rate in programme 12.
In these programmes, the computer will adjust the level of loading according to the
heart rate detected.
For example, the level of loading will increase when the heart rate detected is lower than
the TARGET HEART RATE.
Conversely, the level of loading will decrease when the heart rate detected is higher
than the TARGET HEART RATE.

As a result, the user’s heart rate will be adjusted to ensure that their TARGET HEART RATE
ZONE falls in the range of between:
TARGET HEART RATE -5 and
TARGET HEART RATE +5 beats per minute.

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YORK X730 / 23

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Body Fat programme

PROGRAM 13 is a special programme designed to calculate the users body fat ratio,
BMR and BMI and to design specific loading profiles customised for 2 individual users
( programmes 14 and 15 ). With 9 different body fat types, the computer can generate 9
different profiles for each user.

1. Press or button to select PROGRAM 13 ( body fat programme ) then press .

2. Press button until GENDER, HEIGHT, WEIGHT or AGE is flashing on screen.

3. Press or button to set your values for GENDER, HEIGHT, WEIGHT and AGE
and then press .

4. Press button to commence the body fat analysis and apply the heart rate sensors

immediately and correctly.

Please note that if the detector cannot pick up any signals, an error message ‘E3’ will show
up in the profile display. If this happens, press the to re-calculate.

At the completion of the body fat analysis, the computer will also display the users BMR
(Basal Metabolic Rate) and BMI (Body Mass Index).

The recovery fitness test programme

The amount of time it takes you to recover after exercise is a good indication of your
fitness level.

At the completion of your workout, press the RECOVERY button on the computer console
(button 5 from the left) and ensure both hands are placed securely on both pulse sensors.
The computer will continue to monitor your pulse rate for a further minute after your
workout as you rest.
When the computer shows “0.00”, the screen will display a HEART RATE RECOVERY grade
of between F1.0 and F6.9, providing 69 levels of measurement.

A heart rate recovery score of F1.0 is excellent with F6.9 being poor.

Please note:

Please note: To make an accurate comparison of subsequent fitness tests, it is recommended
that pre-testing exercise sessions are of the same speed, duration and load to give the most
accurate test result.

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YORK X730 / 24

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NOTE:

1. The computer is equipped with an auto START / STOP devise.
It will activate when you start to pedal and switch off 256 seconds after you stop pedalling.

2. Error 1: ( E1 ) Cable Connection error
When the connection cables are not installed correctly, the monitor will display
“E 1” on matrix display and generate a beep sound.
Please examine whether all connection cables are well connected and then reset
the power to release the beep sound or press START / STOP key 2 seconds to
restart the system.

3. Error 2: ( E2 ) Loading error
When your load value is incorrect or the EEPROM IC is damaged, the monitor will
display E2 on matrix display.

4. Error 3: ( E3 ) Hand Pulse Sensor error
The monitor can not read pulse signal properly when you press
button, the

monitor will display E3.

5. Holding the START / STOP key for 2 seconds will quit the error massage and will enter to
the initial mode.

the pulse recovery

HAND PULSE SENSOR

LEFT
HAND
PULSE

RIGHT
HAND
PULSE

A chest belt transmitter which can monitor the heart rate to ECG accuracy can be purchased for
use with this computer. The ultra lightweight transmitter is worn on the chest, and the readout
is displayed on the computer screen.
Contact the YORK Help line or your local YORK Dealer and ask for item #8414 Transmitter Set.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

U.K.

To obtain a pulse reading you must have your left and
right hands holding the sensors at the same time.

Grip the hands sensors normally (NOT TOO TIGHT)
during exercise and after a few seconds the computer
will display your pulse reading.
Some people will not be able to obtain an accurate hand
pulse reading e.g.due to hand skin or variations in
circulation. We recommend you use a chest belt transmitter.

AUSTRALIA

U.S.A.

F I T N E S S

HELP LINE (8:30am- 4:30pm)

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

YORK X730 / 25

F I T N E S S

HELP LINE (8:00am- 4:00pm)

YORK BARBELL (AUST.) LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

F I T N E S S

HELP LINE (8:00am- 5:00pm)

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402
TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

ADDITIONAL INSTRUCTION FOR USE: HAND PULSE SENSORS

WHILST EXERCISING, ENSURE THAT YOUR HAND IS NOT SLIPPING

X

AROUND ON THE HAND PULSE SENSORS - AS THIS COULD
AFFECT THE ACCURACY OF THE HEAR-RATE READING.

TO AID THE ACCURACY OF THE PULSE READING, GRIP THE HANDLES
WITH MODERATE PRESSURE. WHILST EXERCISING ALLOW YOUR
HANDS TO MOVE WITH THE PULSE SENSORS AS THEY TWIST.
YOUR HANDS SHOULD STAY IN THE SAME POSITION ON THE SENSORS.

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YORK X730 / 26

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STRETCHING

EXERCISES

PECTORALS

Lace fingers and with abdominals
pulled firmly in and knees slightly
bent ease arms away from you.
Hold for 8-10 seconds or until
muscle eases.

QUADRICEPS STRETCH

With one hand, hold lace of shoe, knees together,
stand tall with abdominals engaged. Squeeze
hips slightly forward to increase the stretch.
Hold for 8-10 seconds or until muscle eases.

DELTOID STRETCH

Take arm across body at shoulder height. Press
gently on fleshy part of arm above elbow until
you feel a stretch in shoulder area. Hold for
8-10 seconds.

HAMSTRING STRETCH

Holding back of thigh with leg straight, gently
ease leg towards chest hold and increase
stretch gently. This stretch can be developed
slowly 20-30 seconds.

CALF STRETCH

Take leg back ensuring toe point in directly
forward. Rest hands on thigh. Hold for 8-10
seconds or until muscle eases.

TRICEP STRETCH

Engage abdominals and drop fingers down back
pressing gently on fleshy part of arm until stretch
is felt in tricep area. Avoid arching back.

GLUTEALS

Cross one ankle over opposite knee, using
hands lift leg off floor to increase stretch if
necessary. Hold for 8-10 seconds.

CAT STRETCH

Starting with a neutral not arched spine lift back
up towards ceiling hold for 8-10 seconds return
to neutral spine.

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ABDOMINAL STRETCH

Lengthen and gently lift upper body keeping
head in line until stretch felt. Hold for 8-10
seconds.

INNER THIGH & LOWER BACK STRETCH

Sit with soles of feet together. Sit tall and gently
lean forwards until a stretch is felt. Hold of 8-10
seconds.

YORK X730 / 27

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BEFORE EXERCISING CHECK:

You have adequate space ie. at least 2ft. (60cm) clearance on
each side.
Check all bolts and locking pins are secured and
not protruding. In particular check all the bolts and pins for
wear, replace doubtful parts before using the equipment.
Always use your elliptical trainer on a flat, level, solid surface.
Always work within your exercise level, do not work to exhaustion.
If you feel pain or unwell STOP YOUR WORKOUT IMMEDIATELY.
Injuries to health may result from incorrect or excessive training.
Please make sure you have read the safety guidelines.

( These pictures shows the ELLIPTICAL TRAINER 2100 )

EXERCISE

GUIDE

STEPPING ON

Make sure the nearest pedal to you is downwards.
Grasp the handlebars securely with both hands.
Then step on. (Toes towards the front of the pedal).
Your body should be centred over the pedals,
always remain in a vertical, upright position.

ADJUSTABLE

Change the level of difficulty of your workout by
adjusting the tension level from computer.
Begin with a low
to intensify according to your
fitness
or during a workout.

your workout personal

level. The resistance can be changed before

TENSION

tension, and adjust the resistance

FORWARD ELLIPTICAL MOTION

Tones quadriceps, buttocks, lower abdominal, hips and thighs.
Select a lead foot and press down in a forward motion.
Keep your knees slightly bent.
Repeat according to exercise intensity.
Maintain a secure grip on handlebars and keep your feet firmly in position.

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YORK X730 / 28

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( These pictures shows the ELLIPTICAL TRAINER 2100 )

REVERSE ELLIPTICAL MOTION

Strengthens hamstrings, lower buttocks, hips, thighs and calves.
Select a lead foot and press down in a reverse motion.
Keep your knees slightly bent.
Repeat according to exercise intensity.
Maintain a secure grip on handlebars and keep your feet firmly in position.

EXERCISE

GUIDE cont.

VARY WORKOUTS:

VARY WORKOUTS: As well as the different programs to vary your workout you can also

between the forward and reverse elliptical motion,
5 minutes forward

Vary your workouts and make up new routines.

Vary your workouts and make up new routines.

CAUTION:

CAUTION:

When you wish to change direction; slow down until stopped then change direction.
Do not try to suddenly change direction quickly as this will put stress on your knee joint.

STEPPING OFF

STEPPING OFF

- Make sure that the left foot-platform is in the lowest position.

- Whilst grasping the handle bars, make sure your body is centred over both
of the pedals.

- Step your right foot off of the left side, behind your left foot and onto the ground.

change e.g.,

then 2 minutes reverse then 5 minutes forward etc.

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YORK X730 / 29

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EXERCISE GUIDE

FITNESS

Many things contribute to fitness and well being but the most important factor is the condition of
your heart and lungs and how efficient they are in delivering oxygen via your blood to your muscles.
Your muscles use this oxygen to provide enough energy for daily activity.
This is called aerobic activity (with oxygen).

When you are fit your heart and lungs work well and efficiently.
This means your heart will not have to work so hard. It will pump a lot fewer times per minute so
reducing the wear and tear on your heart.
This in turn reduces the chances of your suffering heart disease.

Fitness also helps you control your weight and reduces the effects of aging and stress.
You come across the need for fitness continually in everyday life.

When you are fit you can walk briskly up hills and stairs without being too out of breath once at the
top you recover quickly.

As you can see there are great advantages in being fit.

HOW TO IMPROVE YOUR FITNESS

Like any muscle in your body your heart can be strengthened by systematic physical exercise which
requires an increased blood flow and heart rate.
You can measure your heart rate by taking a pulse reading.
Your heart of pulse rate corresponds directly to your exertion level and exercise efficiency.
To improve your fitness in a safe and effective way you need to exercise at a high enough level to
improve your aerobic fitness.

The area between these 2 levels is called the target zone.
It is important to exercise at the right intensity to stay within this zone.

For the best results you should exercise within the target zone and gradually increase the duration.
Ideally you should aim to exercise (within zone) for at least 15-20 minutes continuously,
3-4 times per week.

CAUTION

DO NOT TRY TO DO TOO MUCH TO QUICKLY START GRADUALLY AND BUILD UP.
IF YOU BECOME ILL, IF YOU ARE UNDER DOCTOR CARE, OR OVER 35-40 AND NOT CURRENTLY
TAKING REGULAR EXERCISE THEN WE WOULD ADVISE YOU NOT TO START TO EXERCISE
WITHOUT CONSULTING YOUR DOCTOR.

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YORK X730 / 30

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TARGET ZONE

PULSE
RATE

85% OF MAX.

70% OF MAX.

55% OF MAX.

RESET PULSE

THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE.
REMEMBER TO WARM UP AND COOL DOWN FOR A FEW MINUTES.

MAXIMUM PULSE RATE

WARM UP

EXERCISE SO THAT YOUR PULSE STAYS IN
THIS RATE FOR AT LEAST 15-20 MINUTES

COOL DOWN LEVEL

COOL DOWN

TIME

HEART ZONE SELECTION GUIDELINES

In order to set your personal target heart zone, you will need to:

- Calculate your maximum heart rate.

- Select a zone based on your current fitness level.

Calculating your maximum heart rate

The standard method for calculating heart rate training zone is based on estimating maximum
heart rate using the formula 220 minus the persons age in years. Some practitioners believe
that a woman estimated maximum heart rate can be calculated more accurately by using 226
instead of 220.
The important issue with all estimating calculations is that in reality they can vary by plus or
minus 15 bpm and at best are only an indication of actual results.

Estimated Maximum Heart Rate = 220 - Age (Year)

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YORK X730 / 31

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SELECTING THE ZONE

Healthy Heart Weight Loss Aerobic Anaerobic Red line

50 - 59% 60 - 69% 70 - 79% 80 - 89% 90 - 100%
155 65 78 - 93 94 - 109 110 - 124 125 - 139 140 - 155
160 60 80 - 96 97 - 112 113 - 128 129 - 144 145 - 160
165 55 83 - 99 100 - 116 117 - 132 133 - 148 149 - 165
170 50 85 - 102 103 - 119 120 - 136 137 - 153 154 - 170
175 45 88 - 105 106 - 123 124 - 140 141 - 157 158 - 175
180 40 90 - 108 109 - 126 127 - 144 145 - 162 163 - 180
185 35 93 - 111 112 - 129 130 - 147 148 - 166 167 - 185
190 30 95 - 114 115 - 133 134 - 152 153 - 171 172 - 190
195 25 98 - 117 118 - 137 138 - 156 157 - 175 175 - 195
200 20 100 - 120 121 - 140 141 - 160 161 - 180 181 - 200
205 <18 101 - 121 122 - 141 142 - 162 162 - 182 183 - 205

Percentage of Max Heart Rate (Beats per Minute)

Max

HR

Age

If you have not exercised for some time begin your exercise program in the Healthy Heart Zone.
Start for the first few weeks, and gradually progress up to the zone that meets your personal
fitness goal.

ZONE 1.- HEALTHY HEART - 50 to 59% of Max Heart Rate.

If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress,
exercise in this zone.

ZONE 2.- WEIGHT MANAGEMENT - 60 to 69% of Max Heart Rate.

If you already exercise regularly with the aim of losing body fat, exercise in this zone.

ZONE 3.- AEROBIC - 70 to 79% of Max Heart Rate.

Progress to this zone if your goal is to improve your aerobic conditioning.

ZONE 4.- ANAEROBIC THRESHOLD - 80 to 89% of Max Heart Rate.

This is the zone in which to improve anaerobic threshold. Exercising I this zone requires a high
degree of fitness, and should not be used by those who are unfit.

ZONE 5.- RED LINE - 90 to 100% of Max Heart Rate.

For professional supervised athletes only.

HEART RATE

TARGET ZONE

200

R

E I E

D

-L

180
160

A

140

W

120

100

H T R

80
60

20 30 40 50 60 70 AGE

N O

Z N

E

G

T Z

S

H

E

O

N

O

A B

N

AER

O

I

C

T

E B

R

O

I

C N

EIG

H M

T

E

A

L

HY

Maximum Heart Rate (MHR) = 220 - AGE

HRE

ZO

E

A A

N EM N

H

EA

0

9

-

0

0 6

1

80
7 -

0 M

6

-70

5

-

L

D

Z

ONE

T

Z

O E

N

E

0

-

9
8

0

%

0

%

0%

%

0

% MH

M
M

M R

H
H

HR
H

200
180

HEART RATE

160

R

140

R

120
100

R

80
60

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YORK X730 / 32

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HOW TO MONITOR YOUR HEART RATE DURING EXERCISE

Now that you know where your training zone is, you’ll have to monitor yourself to be sure you’re
in it. Here is a simple rule, if you cant hold a conversation without gasping for breath you are
probably above your training zone.

To know precisely where you’re working - making sure you’re getting all the benefits ­We recommend you check your heart rate periodically throughout your workout.
You can use the electronic pulse monitor which will count and display your heart rate for you.

'

CONTROL YOUR PULSE RATE TO KEEP WITHIN ZONE

How hard you exercise affects your pulse rate, it is determined by two things:

1. Rate: How fast you exercise.
e.g. The speed you cycle, run or step.

. Load: The resistance against which you exercise.

2
e.g. The tension you apply on a cycle or stepper, or the incline set on a treadmill.

THE PULSE RATE RULES

If your pulse rate is too low exercise faster or increase load.
If your pulse rate is too high exercise slower or decrease load.
If your pulse rate goes up towards the end of your exercise, you are trying to exercise for too
long, shorten the time.
If your pulse rate does not quickly return to normal after exercise (5-10 minutes) you are not
giving your body a chance to recover, reduce how often you exercise.

REMEMBER - GENERAL FITNESS IS BEST IMPROVED BY INCREASING HOW LONG

YOU EXERCISE RATHER THAN BY HOW HARD.

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YORK X730 / 33

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HOW LONG TO EXERCISE?

To qualify as a true aerobic exercise with all the benefits we're mentioned, you must maintain your
heart rate within your training zone for at least 12 uninterrupted minutes.

If you exercise longer than 60 minutes the benefits are reduced and the risk of injury is increased.
If you're just starting out on a new exercise program we're commend you stay at the 12 minute

minimum for at least a week. When you feel you're ready to go longer, increase your time no more
than 10% a week. Don't push yourself too hard.
You should never feel exhausted during or following exercise.

TEST YOUR FITNESS LEVEL AND CHECK YOUR PROGRESS

You can use your computer to control your exercise intensity and to monitor your progress.
The time it takes for your pulse to return to normal, after exercise, is an indicator of

your fitness level.
During the first minute of your cool-down phase you will experience a drop in your pulse rate.
The bigger the drop in that minute -- the fitter you are.

TO CHECK YOUR PROGRESS:

1. Monitor your pulse rate the moment you end the aerobic phase of your workout and note your
pulse rate.

2. Begin slowing down for the cool down phase.

3. After 60 seconds note the rate again.
The bigger the drop in that minute-the fitter you are.
To check your progress repeat this test every few weeks using the same duration and exercise

intensity each time.
Keep a record of the results to help you monitor your progress.

SHOULD YOU REQUIRE ANY ASSISTANCE REGARDING THIS PRODUCT PLEASE CONTACT YORK DIRECTLY.

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YORK X730 / 34

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YORK BARBELL LIMITED WARRANTY INFORMATION

York Barbell Ltd warrants this product to be free from defects in workmanship and material
under normal use and conditions from the date of original purchase. This excludes normal
wear and tear and is applicable to the original purchaser with sales receipt as proof of
purchase.
The warranty period varies according to the type of product, model or parts concerned and
may vary according to country. Please request full warranty details from the York office in
your location (see below).

The warranty for York X730 Cross-trainer is one year.

This warranty covers the product for home/domestic use only and not for commercial or
rental usage.
York Barbell Ltd will not be responsible for damages or failures that occur as a result of
improper assembly, adjustment or failure to operate the product as detailed in the manual.
This warranty does not cover accidental damage, misuse, abuse, lack of reasonable care for
the product, freight damage or alterations or repairs not made by York Barbell Ltd or a
recommended service centre.
During the warranty period, York Barbell will at no additional charge replace parts or repair
the product if it becomes defective, malfunctions or otherwise fails to conform to this
warranty under usual, non commercial use.
In repairing the product, York Barbell Ltd may replace defective parts and reserves the right
to use serviceable used parts that are equivalent to new parts in performance.
In the unlikely event of a problem occurring, please contact your local York Barbell authorised

dealer. Please have your proof of purchase ready.
If the problem cannot be fixed by sending parts, you will need to arrange to send the goods to
a York authorised repair centre. You must prepay any shipping charges and you are
responsible for insuring any product or part shipped or returned. Returns will not be
accepted without written authorisation by York Customer Service Department.

WARRANTY REGISTRATION

It is strongly recommended that you complete the warranty card enclosed

with your product and return it to your authorized local YORK dealer.

U.K.

F I T N E S S

HELP LINE (8:30am- 4:30pm)

YORK BARBELL (U.K.) LTD.

YORK WAY, DAVENTRY,

NORTHANTS, NN11 4YB ENGLAND

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

CANADA

F I T N E S S

HELP LINE (8:30am- 4:30pm)

YORK BARBELL CO. LTD.

1450 S. SERVICE ROAD WEST,

OAKVILLE (TORONTO), ONTARIO,

CANADA L6L 5T7

TEL: [phone]

FAX: [phone]

ROOM A2 4F, NO.51, GONG-YI ROAD,

AUSTRALIA

F I T N E S S

HELP LINE (8:00am- 4:00pm)

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO, N.S.W. 2566 AUSTRALIA

TEL: [phone]

FAX: [phone]

E-MAIL: [e-mail]

TAIWAN

F I T N E S S

HELP LINE (9:00am- 6:00pm)

YORK FITNESS (TAIWAN) LTD.

SEC. 2, TAICHUNG CITY, TAIWAN

TEL: [phone]
FAX: [phone]

E-MAIL: [e-mail]

E-MAIL: [e-mail]

Authorized Dealer

U.S.A.

F I T N E S S

HELP LINE (8:00am- 5:00pm)

YORK BARBELL USA.

3300 BOARD ROAD.

YORK, PA 17402

TEL: [phone]

FAX: [phone]

YORK X730 / 35

WARRANTY REGISTRATION

IMPORTANT: Please complete and return this page, with a copy of your receipt, to your local York dealer within 14 days.

Alternatively, you can register your warranty on-line - please visit www.yorkfitness.com

Which product did you buy? _________________________________________________________________________
Where from (name of retailer)? _______________________________________________________________________

Date Purchased _____________________________ Serial / Batch No _______________________________
Name (Mr/Miss/Mrs)_________________________________________________________________________________
Address __________________________________________________________________________________________
__________________________________________________________________________________________________
Telephone Number ____________________________________
E-mail address _______________________________________

Please help us to improve our products and services by answering the following questions:

How did you buy this product?

In a shop
Mail order catalogue

Over the internet
Other, please specify

Why did you choose this product (tick all that apply)?

Discounted price
York brand name
Best specification at the price you wanted to pay
Word of mouth recommendation
Sales staff recommendation
Received as a present

Did you search the web before buying this product?

Yes
No

Were you aware of York before you bought this product?

Yes
No

How old are you?

Under 18
18 29
30-39
40-49
50+

Are you a member of a gym or fitness club?

Yes
No

What prompted you to buy fitness equipment (tick all
that apply)?

Replacing old equipment
Saw an advert with big price savings
Medical advice
Thought it was about time to get fit
Want to look good

Do you have access to a PC at home?

Yes
No

How would you rate the product you have just
purchased (1 = poor, 10 = excellent)?

Quality
Looks
Usability
Instruction manual
Ease of assembly

On average, how many times a week do you
exercise / work out?

0
1 - 2
2 - 3
4 or more

Any other comments

This information will be held by York Barbell Ltd and will not be passed onto third parties. Please tick this box if you would not like to
receive further information from York Barbell

YOUR WARRANTY IS ONLY VALID IF YOU CAN PROVIDE PROOF OF THE ORIGINAL PURCHASE.

This can be the receipt, invoice, delivery note or internet confirmation.

YORK X730 / 36

F I T N E S S

PLACE

STAMP

HERE

PARTS ORDER FORM

Enclose a check or money order
with this form for replacement parts.

Date of purchase
Name of location where purchased
Model number
Last name, First name
Telephone number

Address City State Zip/Postcode

Part

No.

Q'ty

Part Description

Send your order to:

YORK BARBELL (AUST.) PTY. LTD.

UNIT 1, LOT 2, SWAFFHAM ROAD,

MINTO N.S.W. 2566

AUSTRALIA

Unit Price

Total value of order $

Total

YORK BARBELL (U.K.) LTD.

CHURCHILL WAY,

DAVENTRY, NORTHANTS,

ENGLAND, NN11 4YB

F I T N E S S

PLACE

STAMP

HERE

PLACE

STAMP

HERE

PLACE

STAMP

HERE