Table of Contents Usage Warnings...2 Product Layout...4 Assembly Steps...5 Computer Functionality...8 Button Functions...8 Display Functions...8 Operating Procedure...9 Workout Modes...9 Manual mode...9 Program mode...10 User Program mode...10 H.R.C. mode...11 WATT mode...11 Body Fat...11 Recovery...12 Beginner's Guide...13 Work-out Tips...13 How to Begin...13 How Hard Should You Work?...13 Stretching Guide...14 Tips for Stretching...14 Calf Stretch...14 Hamstring Stretch...14 Quadriceps Stretch...15 Inner Thigh Stretch...15 Toe Touch Stretch...15 Glutes Stretch...16 Lower Back...16 Cool Down...16 1
Please read this manual carefully before using the machine! Usage Warnings This guide contains important information such as installation guides and warm-ups, which will help you avoid injury and will maximize the effects of using the exercise bike. Please put the rowing machine on stable, level ground, with a suitable base (rubber mat, wooden boards etc.) underneath. Ensure that the firm parts of the apparatus are at a locked condition and that each part is operating correctly. While exercising, please wear shoes, preferable sports shoes. Never use the bike with bare feet. Please do warm ups prior to exercising. Before beginning use, remove all objects within a radius of 2 meters from the machine. Store the bike in a dry, cool place. Please do not let pets or children near it while in use. Do not use strong cleaning chemicals to clean the bike. Wipe the bike clean with a soft dry cloth. Remove any sweat from the bike immediately after you finish training. This bike can only be used by one person for training at a time. The bike is equipped with an adjustable knob that can adjust the resistance. Reduce resistance by turning the adjusting knob towards stage 1. To increase resistance, turn the adjusting knob towards stage 8. Notes: Please stop exercising immediately if you get dizzy, experience discomfort, chestpains or any other discomfort. The maximum usage weight for this bike is 120kg. Training volume should be decided in accordance with your physical performance. When using the bike, please listen to your body and use common sense. Excessive exercise may be damaging to your health or body. This bike is for domestic, home use only. 2
Product Layout NO Description QTY NO Description QTY 1 Main Frame 1 30 Arc washer 1 2 Front Stabilizer 1 31 Cross pan bolt 1 3 Rear stabilizer 1 32 T-shape bolt 1 4 Handlebar post 1 33 Spacer bush 1 5 Handlebar 1 34 Flat washer 1 6 Nylon nut M8 2 35 Foam 2 7 Flat washer D8 Φ16 1.5 6 36 Extension wire 1 2 8 Roller 2 37 Extension wire 2 2 9 Hex bolt M8 40 L12 2 38 Computer 1 10 Oval tube cap 1 2 39 Eccentric shaft 1 11 Hex nut M10 5 40 Hex bolt M6 10 2 12 Adjustable cushion 5 41 Pressure bar 1 13 Hex bolt M8 L58 4 42 Pressure bar end cap 1 14 Spring washer D8 8 43 Flat washer D8 Φ19 1.5 8 15 Arc washer d8 2 Φ25 R39 4 44 Extension wire 3 2 16 Oval tube cap 2 2 45 Handle pulse wire 2 17L/R Crank 1/1 46 Permanent seat 1 18L/R Pedal 1/1 47 Protective guard 1 19 Hex bolt M8 15 8 48 Hex bolt M6 40 4 20 Arc washer d8 R20 2 49 Flat washer D6 1.2 Φ16 4 3
21 Sensor wire 1 50 Seat 1 22 Extension wire 1 51 Tube plug 2 23L/R Protective guard 1/1 52 Foam 2 24 Cross pan bolt ST4.2 18 5 53 End cap 2 25a/b Computer protective guard 1 pair 54 Seat cushion 1 26 Hex bolt M8 90 2 55 Hex bolt M8 12 4 27 Lifting handle 1 56 Backrest 1 28 Tension controller wire 1 57 End cap 2 29 Tension controller 1 58 Cross pan bolt 4 Note: Most of the listed assembly hardware has been packaged seperately, but some hardware items have been preinstalled in the identified assembly parts. In these instances, simply remove and reinstall the hardware as assembly is required. Please refer to the individual assembly steps and make note of all preinstalled hardware. Preparation: Before assembling, make sure that you have enough space around the equipment. Use the present tooling for assembly. Before commencing assembly, please check that all required parts are available. It is strongly recommended that this unit is assembled by two or more people to avoid possible injury. Assembly Steps Step One Lock the lifting handle (27) to the rear stabilizer (3) with the Hex Bolt (26) and an Arc Washer (20). Attach the front stabilizer (2) and rear stabilizer (3) to the main frame (1) with a hex bolt (13), spring washer (14) and arc washer (15). Step Two Pull out the tension control wire (28) from the hole in the handlebar post (4), then install the tension control wire (28) to the tension controller (29). Ensure the cable has been connected correctly as shown. Finally lock the tension controller (29) to the handlebar post (4) with the cross pan bolt (31) and the arc washer (30). Connect the sensor wire (21), extension wire 1 (36) with the extension wire (22), Extension wire 2 (37), then lock the handlebar post (4) to the main frame (1) with the hex bolt (19), spring washer (14) and flat washer (7). Finally lock the protective guard (23L/R) to the main frame (1) with the cross pan bolt (24). 4
Step Three Attach the handlebar (5) to the handlebar (4) with the T-shaped bolt (32), Computer protective guard (25a), spacer bush (33) and the flat washer (24). Step Four Connect the wires (37 & 22) with the wires from the computer (38), then attach the computre (38) to the computer bracket of the handlebar post (4) with the cross pan bolt (58). Step Five Attach the pedal (18L/R) to the crank (17L/R). NOTE: Ensure that the pedal marked (R) is attached to the crank (R) and it should be tightened in a clockwise direction. The pedal marked (L) should be attached to the crank (L) and it should be tightened in a counterclockwise direction. 5
Step Six Connect the handle pulse wire (45) with the extension wire 3 (44) from the main frame (1), then lock the seat (5) to the permanent seat (46) with the hex bolt (55) and flat washer (43). Lock the pressure bar (41) to the eccentric shaft (39) with the hex bolt (40). Step Seven Attach the seat cushion (54) to the seat (50) with the hex bolt (19) and flat washer (43). Attach the backrest (56) to the seat (5) with the hex bolt (48) and flat washer (49), then lock the protective guard (47) to the seat (50) with the cross pan bolt (24). Before using the bike, please check all parts to ensure that they are attached firmly and move easily. If you have any concerns please contact the Kogan.com customer support team. 6
Computer Functionality Button Functions Wheel UP Wheel DOWN MODE/ENTER START/STOP RESET RECOVERY BODY FAT Make upward adjustments to functions, or to increase training resistance. Make downward adjustments to functions, or to decrease training resistance. Confirm all settings. Start or stop workout. Reset current settings, then have monitor switch to intial training mode for selection. Test heart rate recovery status. Test body fat percentage. Press the BODY FAT button in standby mode to modify user data. Display Functions TIME SPEED Count up No preset target. Time will count up from 00:00 to a maximum of 99:59, with each increment of 1 minute. Count down If training with a preset time, the time will count down from the preset amount to 00:00. Each preset increment or decrement is 1 minute between 01:00 to 99:00. Displays your current training speed. Maximum speed is 99.9 KM/H or 99.9 MPH. RPM Displays the rotations per minute. Display range 0~15~999. DISTANCE CALORIES PULSE Accumulates the total distance from 00:00 up to 99.99km or mls. The user may preset a target distance by pressing UP/DOWN. Each increment is 0.1km or 0.1ml. Accumulates calory consumption during training from 0 to a maximum of 9999 calories. (this data is a rough guide for comparison of different exercise sessions, and is not to be used for medical information). User may set up a target pulse rate from 0 30 to 230; the computer will beep when your heart rate exceeds the target value during the workout. WATTS Displays the current workout watts. Range from 0~999. 7
Operating Procedure Power On Please insert the batteries, then hold down the RESET button for 2 seconds to boot the console. The LCD will display all information segments for 2 seconds and sound a tone. The screen will then clear with 78xx being shown in the top segment. Preset the clock and calendar by using the wheel (UP and DOWN), then pressing MODE/ENTER to confirm. The console will then display "SELECT USER". The user can press MODE/ENTER to enter into user selection mode. Use the wheel to select between U1 to U4, then press MODE/ENTER to confirm. The user can then enter information for SEX, AGE, HEIGHT and WEIGHT. In standby mode, the console will display "SELECT WORKOUT"; the user may press MODE/ENTER to enter into selection mode. You can then use the wheel to select MANUAL -> PROGRAM -> USER PROGRAM -> H.R.C. -> WATT. Workout Modes Manual mode In standby mode, select MANUAL and press the MODE/ ENTER key to enter. Quick start: User may press the START/ STOP key to start training in MANUAL, all exercise values will start counting up from zero. After enter into MANUAL mode, user may set up TIME -> DISTANCE -> CALORIES -> PULSE -> RESISTANCE LEVEL in order with flashing readout texts, and press the START/ STOP key to start exercising. All values will start counting down to zero. (Press the RESET key to clear all settings.) In MANUAL mode, biking animation will move forward once every 3 km. PC speed will maintain the same as user s speed. 8
Program mode In standby mode, select a PROGRAM and press the MODE/ ENTER key to enter. User may turn joggle wheel up or down to select a preferred program from 1 to 12, and press the MODE/ ENTER key for confirmation. Program profile will be in flashing texts; user may use joggle wheel to adjust profile s resistance level. TIME is fixed in 20:00 minutes, which is not adjustable. Press the START/ STOP button to start workout and racing with PC. After start, TIME will start counting down; the runway animation will follow user s RPM input. User need to follow PC speed by checking below symbols to finish the entire 20 minutes of training: :USER speed >PC RPM user needs to slow down :USER speed = PC RPM :USER speed <PC RPM user needs to speed up When TIME counts down to zero, console will beep for 8 seconds and LCD will display the racing result: PC WIN or USER WIN. User Program mode In standby mode, select USER PRO and press the MODE/ ENTER button to enter. User may create his/her own preferred profile by turning UP and DOWN to set up resistance level of each row, and press the MODE/ ENTER key to confirm. Press the MODE/ ENTER button when settings are completed. Time is fixed in 20:00 minutes, which is not adjustable. User may press the START/STOP button to start exercising. After start, TIME will start counting down; the runway animation will follow user s RPM input. User needs to follow PC s speed by checking below symbols to finish the entire 20 minutes of training: :USER speed >PC RPM user needs to slow down :USER speed = PC RPM :USER speed <PC RPM user needs to speed up When TIME counts down to zero, console will beep for 8 seconds, and display racing result: PC WIN or USER WIN. 9
H.R.C. mode In standby mode, select H.R.C. and press the MODE key to enter. Default AGE value will be 25 showing with flashing text and user may set his/ her age by using joggle wheel and press the MODE key after determined. The monitor will calculate preset heart rate value automatically according to user s age setting. Screen will show heart rate percentage 55%, 75%, 90% and TARGET. User may select heart rate percentage by UP/ DOWN/ ENTER button for training. If there is no HR input detected for 5 seconds, LCD will display NEED H.R. until a HR signal is detected. WATT mode In standby mode, select WATT and press MODE to enter. The preset watt value 120 will be in flashing form showing in the WATT setting mode, select UP/ DOWN/ ENTER to set target value from 10 to 350. Press the START button to start training. After start, Level is adjusted according to RPM to reach the setting WATT. :WATT >setting WATT 25% user needs to slow down :WATT = setting 25% :WATT <setting 25% user needs to speed up ---:WATT >or <setting WATT 50% (OVER SPEC)--- Body Fat User may test and see BODY FAT information when the console is in STOP mode. Please follow the steps as below: 1. Press the BODY FAT button and user should holds on the handgrip with both hands tightly to start body fat testing. 2. The symbol "- - - - - - - - " will be displayed during the testing in 8 seconds. After 8 seconds, user will see the BODY FAT advice in percentage and BMI and the fat advice in different symbol. 3. If any following errors are displayed (as shown overleaf), there ll be other possible indications showing on LCD. 10
"E-1 - When user sees this indication, it means user did not put your thumb properly on the conductor. Please try again. "E-4 - When user sees this indication, it means the BODY FAT advice is exceeded the available area which is fixed in the program. After BODY FAT testing, press the BODY FAT button to go back to continue the previous exercise before testing. The BODY FAT advice figure and BMI will disappear. SEX FAT% LOW LOW/MED MEDIUM MED/HIGH MALE <13% 13% - 25.8% 26% - 30% >30% FEMALE <23% 23% - 35.8% 36% - 40% >40% Recovery After exercising for a period of time, keep holding on handgrips with both hands and press the RECOVERY button. All functions displaying on LCD will stop, except TIME will start counting down from 00:60 to 00:00. LCD will display user s heart rate recovery status with F1, F2.to F6. F1 is the best and F6 is the worst. Users should keep exercising continuously to improve their heart rate recovery status from F6 to F1. Press the RECOVERY button again to return to the main menu. Notes: 1. When user stops pedaling for 4 minutes, console will enter into power saving mode, all settings and exercise data will be stored until user starts the workout again. 2. If the console acts abnormally, please unplug the adaptor, wait for 2 minutes then plug it in again. 3. If the cables connected computer and servo motor break, user will see a warning sign of E2 displaying on LCD. Please check the connections to see if they appear to be loose. 11
Beginner's Guide If you are beginning a new exercise program, you should check with your doctor if: You have been diagnosed with heart problems, high blood pressure or other medical conditions. You have not exercised for over a year. If you are over 35 years old and do not currently exercise. You are pregnant. You have diabetes. You have chest pain, or experience dizziness or fainting spells. You are recovering from injury or illness. Work-out Tips Always perform stretching exercises both before and after your work-out. Start slowly; doing too much too soon can lead to injuries. If you are sore or tired, give yourself a few extra days to recover. How to Begin Start with two or three 15 minute sessions per week with a rest day between workouts. Warm up for 5 to 10 minutes with gentle movements like walking or swinging your arms in a circle, then stretching the muscles you will use during your work-out. Increase the pace and resistance to slightly harder than comfortable, then exercise for as long as you can. You may only be able to exercise for a few minutes at a time, but that will change quickly if you exercise regularly. End each work-out with a 5 minute cool down with the resistance set to a low level. You should then stretch the muscles you've just worked out to prevent cramp and injury. Increase your work-out time by a few minutes each week until you can work continuously for 30 minutes per session. Don't worry about distance or pace at this stage. For the first few weeks, focus on endurance and conditioning. How Hard Should You Work? When exercising, you should try to stay within your target heart rate zone, as shown in the table on the previous page. Always be aware of how you feel when you exercise. If you feel dizzy or light-headed, stop immediately and rest. If you are not even breaking a sweat, then speed it up! 12
Stretching Guide Tips for Stretching Begin with gradual mobility exercises of all the joints, i.e simply rotate your wrists, bend your arms and roll your shoulders. This will allow your body's natural lubrication (synovial fluid) to protect the surface of your bones at the joints. Always warm up the body before stretching, as this increases blood flow around the body, which is turn makes the muscles more supple. Start with your legs and work your way up your body. Each stretch should be held for at least 10 seconds (working up to 20 to 30 seconds), and usually repeated about 2 or 3 times. Do not stretch until it hurts. If there is any pain, ease off. Don't bounce. Stretching should be gradual and relaxed. Don't hold your breath during a stretch. Stretch after exercising to prevent your muscles from tightening up. Stretch at least three times a week to maintain flexability. Calf Stretch Stand with one leg in front of the other, with both feet facing forwards and the front leg bent. (Your front knee should be above your ankle). Press the heel of the back leg into the floor until you begin to feel the calf muscle in the back of your rear leg starting to stretch. Note: keep your back and rear leg straight during this stretch. Slide your rear leg backwards to increase the stretch if required. Hamstring Stretch Sit with one leg extended. Bring the other leg towards you and rest the sole of that foot onto the inner thigh of the extended leg. Keeping your shoulders square, reach forward towards your toes as far as possible, then hold for the required count, then relax. Note: Keep your back and leg straight during this stretch. 13
Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel up as close to your buttocks as possible. Hold for the required count, then relax. Inner Thigh Stretch Sit with the soles of your feet together and your knees pointing outwards. Pull your feet in toward your groin area as far as possible. Hold them for the required count, then relax. Toe Touch Stretch Stand with your knees slightly bent, then slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down towards your toes, stretching as far as possible. Hold for the required count, then slowly return to the upright position and relax. 14
Glutes Stretch Sit with your leg stretched outwards; place your left foot over your right leg at the knee joint, placing your foot flat on the floor. Use your right arm to pull the bent knee across your body until you begin to feel a stretch in the left buttock. Hold for the required time, then relax. Repeat using the opposite arms and legs. Lower Back Lie on your back with your knees bent. Keeping your upper back firmly on the floor, allow your knees to fall to one side, your lower back will rotate naturally. Hold for the required count, then relax. Repeat on the other side. Note: If any pain is felt, avoid this stretch. Cool Down Be sure to repeat these stretches after your exercise session as a cool down routine. This will assist your body to return to its normal resting state after exercise. It will slowly lower your heart rate, while assisting in moving the blood back to your heart to re-oxygenate it. It will also assist in keeping you muscles free of cramps. If you have any further questions or concerns regarding this product, please contact the Kogan.com customer support team. 15