diamond x301 - Sweatband.com
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1. diamond x301 owner s manual yorkfitness com VERSION II 28 05 2007 Congratulations on purchasing a cross trainer from York Fitness You have chosen a high quality safe and innovative piece of equipment as your training partner and we are certain it will keep you motivated on the way to achieving your personal fitness goals Please take the time to read this owner s manual as it will help you to get the most out of your new cross trainer For more information visit www yorkfitness com safety information 04 customer support 05 assembly instructions 06 user instructions 11 quick start console display and feedback button functions using workout programs cross trainer features explained 14 how to take care of your cross trainer 15 troubleshooting 15 exercising with your cross trainer 16 your warranty Ly exploded diagrams and parts list 18 safety information PLEASE READ THIS INSTRUCTION MANUAL BEFORE YOU BEGIN ASSEMBLY GREAT CARE HAS BEEN TAKEN TO DESIGN THESE INSTRUCTIONS AND FOLLOWING THEM WILL HELP YOU WITH QUICKER ASSEMBLY AND MINIMISE THE RISK OF INJURY YOU ARE RESPONSIBLE FOR YOUR OWN SAFETY HIS LIST IS NOT EXHAUSTIVE Always assemble and operate the product on a level surface Always use the product on a level surface ensure that the product is stable before use Always ensure that the equipment has adequate space on each side and fro2. lt 13 13 26 26 30 This feature will measure your body fat and perform a BMI Body Mass Index calculation It uses the User Data already pre set in U1 U9 in the calculations From the main Symbol Scale Low Low Medium Medium gt 30 gt 40 Medium High menu Press the body fat button Place both hands on the hand pulse sensors completed your workout 1 Press the fitness test button 1 2 Place both hands the hand 2 pulse sensors BMI results 3 Time will count down from 1 00 3 The display will show to 0 00 for 8 seconds 4 Aresult will be displayed 4 between F1 and F6 Low Low Medium Medium Medium High t will then show your body fat elated symbol and BMI please see the tables to see what the result indicate F1 is the best and means your heart rate recovers quickly after exercise you are very fit NOTE the body fat shown is for comparison only and should not to be used for medical purposes F6 is the worst and means your heart rate recovers slowly after exercise you are unfit check the display to make sure your heart rate is being picked up by the console or else the fitness test will not work correctly 13 cross trainer features explained Monitoring your heart rate This cross trainer has 2 ways of monitoring pulse rates Hand Pul
3. or inconsistent with those stated above This warranty does not affect your statutory rights Please note that warranty terms may vary from one market area to another 17 exploded diagram parts list Ref Qty Partno Part Description Ref Qty Part Description s 1 Moving eo 1 282676 Recangular Flat Internal End Cap G0xOnmAT Smm tube 2 Handretar tower i F7 1 Wir froot Pate Poo 1 peona Par 1 22 1 were Pivot racket MagnetShoeesebiy a6 C1 YkF2020994 ndlebarUperGver RearOvaTube Fa 1 Magnets assembly Fa YKF20277q11 Chain Cover Left X YKF20278q11 Chain Cover Right X 20279911 Plastic Crank Detailed Disc Moving 0436 e iundPhiipstistHadinesaewWM xmm Pos 1 JE DA Far 1 eroare anaser zimmamy 84086 Round Phiips Head sef Tapping Sew DA KF10340b6 Round Philips Head Self Tapping Screw 3 x 15mm KF10239b6 Round Philips Head Machine Screw M5 x 15mm Fe kouna Philips Head Machine KP00192b6 Foot Plate Mount Insert 116 2 YKF70010 Multi Spanner 10 13 14 15mm 63 1 YKF40070 Tension Cable 140mm YKF70012 Philips Screwdriver amp Allen Key 6mm x 105mm YKF5010
4. can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level These are intense sessions and will require at least a 48 hour rest between sessions 16 Calculating your target heart rate First you need to find your estimated maximum heart rate using the formula 220 minus your age in years So if you are 35 years old your estimated maximum hear rate is 220 35 185 beats per minutes bpm Next to calculate your target heart rate simply multiply your estimated maximum heart rate 185bpm by the applicable percentage So if your goal is better heath 185x 60 111bpm NOTE The important issue to remember with all estimated calculations is that they are just estimates if you don t feel comfortable exercising at your target then reduce it to a level you are comfortable with NOTE Heat rate training requires you to monitor your heart rate throughout the workout For this we recommend using a chest strap if your machine has a wireless receiver or a heart rate monitor For more information please visit yorkfitness com or get in touch using the Contact Us details on page 5 your warranty Y This product is supplied with a standard warranty as follows Lifetime frame 12 month other parts 12 months labour This product is warranted for use in a home personal family or household environment Please Note Warranty details may vary f
5. the emphasis on the upper body push with your arms on the moving arms and reduce the amount of effort you are using with your legs work different muscles in your legs try going in reverse That really depends on your current level of fitness If you re just starting out on a new exercise program you should start gradually and build up do not try to do too much too quickly 30 minutes 3 times a week should be enough Don t push yourself too hard you should never feel exhausted during or following exercise Heart Rate Training To get the most out of your new piece of fitness equipment and see the best results from your training you should exercise at the right level of effort and that means listening to your heart Working out to a target heart rate means you can direct your workout to achieve different goals Good health For those wishing to improve quality of life and general well being Your sessions will need to be done at an intensity of between 50 6096 of your estimated maximum heart rate should last about 30 minutes and can be done on most days of the week Weight loss To see a significant reduction in body fat your sessions must be a little more intense between 60 and 7096 of your estimated maximum heart rate These sessions can also be performed on most days of the week for up to 30 minutes Improving Fitness levels These sessions should be performed at 70 8096 of your estimated maximum heart rate and
6. your doctor Starting your workout Begin and end each workout with a Warm Up Down session a few minutes of stretching to help prevent strains pulls and cramps Make sure the nearest footplate to you is in the lowest position Grasp the handlebars securely with both hands Step on put your feet into the pedals one by one Your body should be centred over the pedals Begin to stride follow the rhythm of the machine Correct exercising form Stand tall and straight Don t slump it will put unnecessary strain on your back and will result in less effective toning in the leg muscles Make sure the machine is adjusted properly for your height so that you don t have to slouch to reach the handlebars Similarly you should not be leaning on the handles or gripping them too tightly Stay relaxed Keep your shoulders arms legs and hips loose and unlocked while using a cross trainer Tension could lead to injury and will almost certainly make you sore How long should exercise for Finishing your workout Slow your elliptical motion to a gradual stop Take your feet off the footplates one at a time End each workout with a Warm Down session a few minutes of stretching to help prevent strains pulls and cramps All over body workout For an all over body workout keep your hands on the moving arms To only work the lower body place the hands on the fixed handlebars To put
7. 4 individuals The data you enter is used in various workout programs and means you don t need to enter personal data every time you select a different program The first time you select the program you will have to enter your personal information 1 Use up down buttons to select U1 U2 U3 or U4 2 Press mode to confirm 3 Use up down buttons to input your sex male or female 4 Press mode to confirm 5 Use up down buttons to input your age 6 Press mode to confirm 7 Use up down buttons to input your height in cm 8 Press mode to confirm Use up down buttons to input your weight in kg 10 Press mode to confirm The console will now enter the main menu mode awaiting you to select a program and begin your workout In main menu mode 5 lights on the right of the screen will blink indicating the following options e manual e program e user e hrc heart rate control e Watt Please follow the relevant steps below to use each of the options Manual In manual mode the user is free to adjust the resistance at any point throughout the workout 1 Use the up down buttons to highlight manual 2 Press mode to confirm 3 Use the up down buttons to set your start resistance level 4 Press start stop to begin your workout NOTE you can also add to your manual program targets based on time distance calories or pul
8. 7 Bearing 620377 20
9. Erg Small fla x14 Rg D x4 Ed 2mm Om 2 117 and allen keys 29 ERE 50 washer 56 nut 118 screw olt 15mm Me Small Mae Foot plate a 15mm allen Qi x 10 washer d 62 mount Xt 119 screw QE x6 116 head bolt black insert Ha 20mm Raa Spring x2 Ry Large G Plastic screw 5 x2 washer 9 78 Plastic cap f x2 Multi spanner 15mm x2 Raa Spring 6 ER Hand IQ 20mm x2 10 13 14 15mm 5 self apping 54 washer 80 wheel 99 hex head x2 screw bolt a floor space of 150cm by 65cm us before going back to your retailer Refer to the Customer and weighs 55 kg Support section 5 for contact details This cross trainer takes up If you suspect you may have some parts missing please contact 6 2 Attach the stabilisers 1 Attach the front and rear stabilisers with the nuts bolts and washers as shown in the diagram 2 Be sure to fit the parts in the same order as the diagram Check the bolts are fully tightened by making sure they penetrate through the top of the nut FIXINGS 3 Attach the front post 1 Connect the computer cables as shown make sure they are fully connected together 2 Slide the front post tube over the front post mounting 3 Securein place using the bolts and washers as shown be sure to fit them in the same order as the diagram FIXINGS Make sure the bolts are fully tightened with the al
10. N S W 2566 Australia Tel 02 9603 8333 Fax 02 9603 8555 email service yorkfitness com au OTHER LOCATIONS Please see website www yorkfitness com assembly instructions Before you Start 1 Prepare your work area 2 Work with a friend 3 Open the carton 4 Unpack the carton it is important you assemble we recommend you have checking any warnings on the product in a clean and someone assist you with the carton and make sure you Make sure you have uncluttered space the assembly as some of the have it the right way up the following parts components are quite heavy Some of fixing bolt is e pack with plastic parts Left moving Right moving PE Console handle bar handle bar 97 x1 handle bar x1 Left footplate 0 90 1 Ke Part Part 1 L ie Front post p 87 96 lt lt S LY Front handlebar Water bottle Water bottle Rear handlebar cover x 1 holder x 1 x1 cover x 1 Part No Pivot rod x 1 i i Handl 0 120 E andle x1 R Left footplate 5 ight footplate ivot cover x A Front stabilizer P pivotcoverx2 AZ l Foot plate CS support bracket x 2 Part No Ge USE Adaptor 2 No lb 13 Footplate axle mount 107 x 1 Rear stabilizer x 1 cover x 2 Fixings Tools and Consumables PE 83mm PH Large fla Small aa Hand carriage Xa washer x2 spring 4 P Wheel SD x2 bolt washer m No Screwdriver EH 55mm x4
11. al athletes or e with a very high level of fitness exercising at this level can be dan Please s gerous if you do not know what you are doing ee the Exercising with your cross trainer section for more details about the benefits of heart rate training NOTE you can also add to your HRC pro grams targets based on time distance or calories To do this see the Target Program instructions below gt Watt The watt program allows you to work out at a specific level of effort known as watts The resistance is adjusted automatically to ensure you are using this pre set effort level during your workout 1 Scroll the wheel up and down to highlight watt Target Programs You can choose to workout by setting a target based on time distance travelled calories burned or the pulse rate you want to achieve When you reach your target the cycle will sound a short alarm 1 Set up your desired program as described in the previous sections but before pressing start stop to begin your Y K FITNESS calories window 9 Scroll the wheel up and down to set your TARGET CALORIES 0 Press enter to confirm 1 the value of 00 00 will be flashing in the calories window this option is not available if you are in the hrc program 2 Scroll the wheel up and down to set your 2 Press enter to confirm push down on the scroll wheel exerc
12. ally adjusting the resistance to keep you working out at your target heart rate To do this the console will need your pulse reading throughout the exercise which it gets from you either placing both hands on the pulse sensors or using a chest strap e f your heart rate is too high the resistance is decreased f your heart rate is too low the resistance is increased This console features 4 heart rate control programs e 5596 targe ed to operate at 5596 of your maximum heart rate e 596 targe ed to operate at 7596 of your maximum heart rate e 9096 targe ed to operate at 9096 of your maximum heart rate Target you can set your own target 1 Use the up down buttons to highlight HRC 2 Press mode to confirm 3 Use the up down buttons to select program 55 75 90 target neart rate your 4 As you scroll through the first 3 programs you will see you your target heart rate has already been worked out and is displayed for you If you are happy with one of the target heart rate values displayed press the start stop button to begin 5 If you want to enter your own target heart rate choose the target program by pressing the mode button 6 Use the up down buttons to set a target heart rate 7 Press enter to confirm 8 Press start stop to begin your workout the 9096 program should only be used by profession
13. hains wheels bearings amp connection points etc Ensure that you inspect the product regularly at least once a week is recommended Ensure that all fixings are tight before use Always replace damaged worn components with original parts from the manufacturer Protect the environment by not disposing of this product with household waste Check your local authority for recycling advice and facilities Europe only Customer Support Should you require any assistance regarding this product please gather the following information and then contact us using the details below 1 serial no this can be found on the sticker below located as indicated For future reference please write down Use only level surface Manufacturer York Barbell your serial number in the space Contact www yorkfitness com Ti Product diamond x301 cross trainer provided below Max User Weight 150kg Safety Standards 150 20957 1 amp 9 Class HA AS 4092 2 Original purchase date Model Serial No 52011 G03000001 CC 3 Place of purchase 4 Information about the place and conditions of use 5 Precise description of the issue defect Your Serial No is Contact Us ENGLAND York Barbell UK Ltd York Way Daventry Northants England NN11 4YB Tel 01327 701800 Helpdesk Tel 01327 701824 Fax 01327 706704 email helpdesk yorkfitness co uk AUSTRALIA Unit 1 Lot 2 Swaffham Road Minto
14. ipment is not intended If children are allowed to use the equipment their mental and physical development and above all their temperament should be taken into account They should be controlled and instructed in the correct use of the equipment The equipment is under no circumstances suitable as a children s toy Children should not be allowed on or around the equipment especially when it is not in use This appliance is not intended for use by persons including children with reduced physical sensory or mental capabilities or lack of experience and knowledge unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety This cross trainer meets the requirements of the EU s EMC and Low Voltage directives where applicable ISO 20957 parts 1 and 9 and AS 4092 1993 Therefore the product carries the following marks C This product is not suitable for therapeutic purposes It is important that you keep these instructions for future reference YORK CE Care amp Maintenance Always place the equipment in a dry environment Usea warm damp cloth to keep the product clean No wet cleaning of electrical components unplug before any care and maintenance The safety level of the equipment can be maintained only if it is regularly examined for damage and wear This includes any ropes pulleys nuts bolts moving parts bushes c
15. ise TARGET PULSE 2 The value of 00 00 will be flashing in the time window 3 Press start stop to begin your workout 3 Scroll the wheel up and down to set the evel of effort watts NOTE you only have to set one of the targets described above and once done you can press start stop to go straight into your workout however if you set multiple targets 3 Scroll the wheel up and down to set your 4 Press enter to confirm TARGET TIME 5 Press start stop to begin your workout i stop gin y 4 Press enter to confirm OTE if you scroll the wheel up and down 5 the value of 00 00 will be flashing in the the workout will end when the first target is during this program it will adjust the watts distance window reached value not the level of resistance 6 Scroll the wheel up and down to set your OTE you can also add to your Watt pro TARGET DISTANCE gram targets based on time distance calo ies or pulse rate To do this see the Target 7 Press enter to confirm Program instructions below 8 the value of 00 00 will be flashing in the Using the other features of your console Fitness test Body fat and BMI Body Fat results Measures how quickly your heart rate returns to normal after exercise it s a great way of measuring your fitness level and tracking your progress over time When you have Female Value lt 23 23 36 36 40 Male Value
16. late into one of the 3 sets of holes 4 Re position the bolts and tighten with the hand wheel 5 ake sure both the left and right footplate are in the same hole position Change the height of the footplate mount tube 1 Loosen the hand wheel and pull the plunger Adjust the tube up or down into one of the 4 adjustment holes Let go of the plunger and re tighten the hand wheel A VN ake sure both the left and right handlebars are in the same hole position 14 Hand pulse sensors multi position handle Adjusting the resistance This cross trainer features a speed independent braking resistance system The resistance is controlled by a magnet which is moved closer or further away from the flywheel the closer the magnet is to the flywheel the higher the resistance The magnet is computer controlled to adjust simply scroll the wheel on the console The resistance levels go from 1 easy to 16 hard Levelling your cross trainer To help you level the cross trainer on uneven surfaces 2 height adjusters are included on the frront stabiliser Simply twist these around to adjust the height of the cross trainer Transporting your cross trainer Your cross trainer has 2 transport wheels to help you move it around To engage the wheels tilt the cross trainer towards you with the handle bars and then using the handlebars push the cross trainer to your desired location transport wheels how to take care of your cros
17. len key 4 l Attach the footplates EN FIXINGS First attach the support bracket to the side of the mount tube Then attach the footplates to the top of the mount tube using the bolts and washers shown 5 Attach the moving handlebars iP d 8 Slide the pivot rod inside the tube on the front post as shown Carefully slide one of the moving handlebars onto the pivot rod and connect the wires together as shown Push any excess wire back into the tube on the front post and then secure the moving handlebar in place using the bolts and washers as shown Repeat for the other side Take care not to trap the wires 6 Connect the upper and lower moving handlebars 1 Slide the lower moving handlebar up into the tube of the upper moving handlebar 2 Choose a height adjustment hole and secure in position with the pull plunger 3 Repeat for the other side making sure to choose the height adjustment hole in the same position Attach the console 1 Connect the wire to the back of the console 2 Secure the console onto the bracket using screws as shown screws are located in the back of the console 8 Attach the handlebars Open the handlebar clamp bracket and place the handlebar inside 2 Close the clamp bracket and place the front and rear handlebar bracket covers over it 3 Secure in place using the handle and screw
18. ly or household use In repairing the product York Barbell may replace defective parts or at the option of York Barbell use serviceable used parts hat are equivalent to new parts in performance All exchanged parts and products replaced under this warranty will become the property of York Barbell York Barbell reserves the right to change manufacturers of any part to cover any existing warranty f the product must be returned you must return the Product or defective part to York Barbell in its original container or equivalent with Proof of Purchase Any evidence of alteration erasing or forgery of proof of purchase documents will be cause to void this warranty You must prepay any shipping charges and you are responsible for insuring any product or part that is returned Should any product submitted for warranty service be found to be ineligible an estimate of repair cost will be furnished and the repair will be made if requested upon York Barbell s receipt of payment or acceptable arrangement of payment Under no circumstances will returns be accepted without return authorisation by our Customer Service department To obtain warranty service you must provide the following information ame of Product Product Code Batch No Date Purchased and Nature of fault or part number required either dealer of this product nor any retail establishment selling this product has any authority to make any warranties or to promise remedies in addition to
19. n for comparison only not to be used for medical purposes default counts up from zero but counts down if Time a target has been set Time exercised this session default Pulse Q9 x Counts up from zero but counts down Current heart rate in beats per minute 0 ELI if a target has been set bom ER GE Speed RPM Load Screen Display Switches between revolutions per minute RPM or current speed you are pedalling at in km h Distance Distance travelled this session default Current resistance level Watt Current level of effort being used expressed in watts counts up from zero but counts down if a target has been set Button Functions Pre workout mode enter confirm settings push down on scroll wheel scroll upwards through increases the resistance setting values level During workout scroll wheel clockwise scroll downwards through decreases the resistance level setting values scroll wheel anti clockwise pauses your workout press again to re start start stop start your workout fitness test enter the fitness test program use when your workout has ended enter body fat analysis and BMI mode reset current value press and hold to return to user profile selection screen ii uli CHER Body Fat return to main menu 11 Using Workout Programs Set User Profile Data This console allows you to store personal information for up to
20. nt the back can be near to a wall The safety level of this equipment can only be maintained only if it is regularly examined for wear and tear Replace defective components immediately and or keep the equipment out of use until it is repaired Use only the adjustment settings as described in the instructions Always use the correct adjustment pin fixing Always check that any pins fixings are tight and secure before use and or after adjustment Never leave any adjustment devices projecting from the product Always consult your doctor before undertaking any exercise program Always wear suitable clothing and footwear e g tracksuit shorts training shoes Remove all personal jewellery before exercising Ensure you warm up well before using the equipment as this will help to prevent muscle strain After eating allow 1 2 hours before exercising as this will help to prevent muscle strain Safety Standards Never overload the equipment the maximum user weight of this cross trainer is 150kg Never use the equipment in any other manner other than the ways explained in these instructions and or any wall chart supplied Injuries to health may result from incorrect or excessive training Parents and others in charge of children should be aware of their responsibility because the natural play instinct and the fondness of experimenting of children can lead to situations and behaviour for which the training equ
21. rom one market area to another Warranty Terms York Barbell Ltd warrants that the Product you have purchased from an authorised York reseller is free from defects in materials and workmanship The Warranty is valid subject to normal and reasonable use in the environment as described above and correct assembly of the product during the warranty period The warranty period extends to the original purchaser only It is not transferable to anyone who subsequently purchases the Product from you The warranty excludes normal wear and tear on parts Your sales receipt showing the date of purchase of the product is your proof of the date of purchase This warranty becomes valid only if the Product is assembled installed according to the instructions directions included with the product This warranty does not extend to any product that has been damaged or rendered defective a as a result of accident misuse abuse or lack of reasonable care b by the use of parts not manufactured by York Barbell or sold by York Barbell c by modification of the product d as a result of service by anyone else other than York Barbell or an authorised York Barbell warranty service provider During the warranty period York Barbell will at no additional charge provide replacement part s or repair the product at York Barbell s option if it becomes defective malfunctions or otherwise fails to conform with this warranty under normal non commercial personal fami
22. s as shown Make sure the handle bolts is fastend tightly Y FITNESS FIXINGS FIXINGS 9 Attach the plastic covers 1 Attach the plastic covers using the screws as shown in the diagrams below FIXINGS FIXINGS 1 Fix the water bottle holder to the front post using the screws as shown screws are located in the front post 2 Slide the water bottle into the holder Final Checks Your cross trainer is now assembled Please make the following final checks before you use it for the first time e Make sure all screws bolts are tightened e Make sure you have positioned it on a flat level surface Power up 1 Plug one end of the adaptor into your cycle as shown 2 Plug the other end into a suitable AC outlet 220 240v 50Hz Y K user Instructions FITNESS Quick Start Use this mode if you just want a quick workout session and are not interested in setting up any personal data 1 Make sure the cross trainer is plugged in 2 Press the start stop button 3 Begin pedalling 4 Adjust the resistance level with the scroll wheel 5 The values of time distance and calories will start counting upwards Console Display and Feedback Profile window Calories Displays resistance level in manual mode and program profile in program mode Approximate calories burned this sessio
23. s trainer Storage Maintenance Keep the equipment in a dry place with as little temperature Ensure you regularly check components for wear and make variation as possible Try to protect from dust and always sure all the nuts and bolts are tightened before each exercise unplug when not in use if applicable session Cleaning Use a warm damp cloth to wipe the surfaces Mild detergent may be used if necessary Never remove the protective casing e Troubleshooting If you have problem with your equipment before do anything else please check that all the cables have been connected correctly Loose cables are very common and many problems can be solved by making sure the cables are properly connected If you are having problems with your heart rate reading please If you are still having problems with your equipment please get in note that some fibres used in clothes eg polyester create static touch with your local York distributor using the details found in the electricity that may prevent a reliable heart rate reading Mobile Customer Support section on page 5 phones TV s microwaves and other electrical appliances that generate an electromagnetic field may also interfere with heart rate measurement 15 exercising with your cross trainer Always consult your doctor before undertaking a new exercise regime If you experience nausea dizziness or other abnormal symptoms during exercise stop at once and consult
24. se Sensors This cross trainer is fitted with 2 hand pulse sensors To obtain a pulse reading you must have both your left and right hand on the sensors at the same time Do not grip the hand sensors too tight and allow the computer a few seconds to display the reading Some people may not be able to obtain an accurate hand pulse reading due to variations in circulation Wireless heart rate receiver This cross trainer features a built in receiver meaning it will pick up the signal from a chest strap A chest strap will give a heart rate reading to ECG accuracy We recommend a chest strap is worn when using HRC programs To purchase one please see the Contact Us section at the start of this manual or visit www yorkfitness com Adjusting the handlebars The handlebars can be adjusted to match your individual requirements 1 loosen the multi position handle 2 tilt the handlebars into your desired position 3 tighten the multi position handle NOTE the multi position handle features a clever ratchet design to help you tighten it there s no need to turn the handle 360 simply push the button in the centre of the handle to ratchet tighten Adjusting the stride pattern There are 2 sets of adjustments you can make to match the elliptical motion to your individual requirements Change the footplate position 1 Remove the footplate by unscrewing the hand wheel underneath 2 Remove the bolts 3 Re position the footp
25. se rate To do this see the Target Program instructions below 12 Program There are 12 pre set programs available for you to choose from The resistance level adjusts automatically throughout the program 1 Usethe up down buttons to highlight program 2 Press mode to confirm 3 Use the up down buttons to choose your program P1 to P12 4 Press mode to confirm Use the up down buttons to set your start resistance leve 1 6 Press mode to confirm 7 Press start stop to begin your workout NOTE you can also add to your program targets based on time distance calories or pulse rate To do this see the Target Pro gram instructions below User This program allows you to create and save your own program profile You need to set the resistance level for each of the 16 profile segments as displayed in the profile window 1 Usethe up down buttons to highlight user 2 Press mode to confirm 3 Use the up down buttons to set the resistance level for the first segment 4 Press mode to confirm Repeat steps 3 and 4 until al 16 have been set 6 Press start stop to begin your workout NOTE once set up this program is saved and can be re used simply press start stop to go straight into it If you wish to change the program complete the steps above HRC heart rate control HRC programs work by automatic
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