USER`S MANUAL
Contents
1. When you turn on the console the manual mode will be selected If you have selected a program reselect the manual mode by pressing the Heart Rate Programs button repeatedly until zeros appear in the display DISTANCE Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the OneTouch Resistance buttons There are sixteen resistance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level Follow your progress with the display While you pedal the upper left corner of the dis play will show the elapsed time TIME PULSE LI BENE AUN IN NN u nn i i N Li LL UND NN BRO SPEED DISTANCE 12 The lower left corner of the display will show your pedaling speed in miles or kilometers per hour The upper right corner of the display will show your heart rate when you use the handgrip pulse sensor see step 5 on page 13 The lower right corner of the display will show the distance that you have pedaled in miles or kilome ters The center of the display will show the resistance setting of the pedals for a few seconds each time the resistance setting changes To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout press the Display button Yo2. ent resistance setting is programmed for the next segment the resistance setting will appear in the display for a few seconds to alert you The resis tance of the pedals will then change 14 5 As you exercise you will be prompted to keep your pedaling pace near the target nin E E UNE N SPEED pace setting for the cur rent segment When an upward pointing arrow appears in the display increase your pace When a downward pointing arrow appears decrease your pace When no arrow appears maintain your current pace Important The target pace settings are intend ed only to provide motivation Make sure to pedal at a pace that is comfortable for you If the resistance setting for the current segment is too high or too low you can manually override the setting by pressing the OneTouch Resistance but tons However when the current segment ends the pedals will automatically adjust to the resis tance setting for the next segment If you stop pedaling for several seconds a series of tones will sound and the program will pause To restart the program simply resume pedaling The program will continue until the last segment of the profile flashes and the last segment of the pro gram ends Follow your progress with the display During the program the display will show the pro gram profile your pedaling speed and the dis tance that you have pedaled To view the time remaining in the program instead of th
3. Identify the Left Pedal 22 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the Left Crank Arm 24 Tighten the Right Pedal not shown clockwise into the Right Crank Arm not shown Important Tighten both Pedals as firmly as pos sible After using the exercise cycle for one week retighten the Pedals Adjust the strap on the Left Pedal 22 to the desired position and insert the end of the strap into the latch on the Left Pedal Adjust the strap on the Right Pedal not shown in the same way 13 Make sure that all parts are properly tightened before you use the exercise cycle Note After assembly is completed some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor 9 HOW TO OPERATE THE EXERCISE CYCLE HOW TO ADJUST THE PEDAL STRAPS HOW TO ADJUST THE UPRIGHT To adjust the pedal straps first pull the ends of the straps off the tabs on the pedals Adjust the straps to the desired position and then press the ends of the straps back onto the tabs HOW TO ADJUST THE SEAT The seat can be adjusted forward or backward to the position that is the most comfortable for you To adjust the seat push down on the seat handle slide the seat to the desired position and then pull up on the seat handle to lock the seat in place The upright can be adjusted to the position that is the most comfortable for y
4. duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 266268 R0408A Printed in China 2008 ICON IP Inc
5. the program If you have selected heart rate program 2 press the increase and decrease buttons below the Odometer button to enter the desired maximum target heart rate set ting for the program see EXERCISE INTENSITY on page 18 Hold the handgrip pulse sensor It is not necessary to hold the handgrip pulse sen sor continuously during heart rate programs how ever you should hold the handgrip pulse sensor frequently for the programs to operate properly Each time you hold the handgrip pulse sensor keep your hands on the metal contacts for at least 30 seconds Begin pedaling to start the program Heart rate program 1 is divided into 40 one minute segments Note For a shorter workout stop exercising or select a different program before the program ends 15 Heart rate program 2 is divided into 30 one minute segments One target heart rate setting is programmed for each segment Note The same target heart rate setting may be programmed for consecutive segments During the program the program profile in the dis play will show your progress The flashing column of the profile represents the current segment of the program The height of the flashing column indi cates the target heart rate setting for the current segment At the end of each segment of the pro gram a series of tones will sound and the next segment of the profile will begin to flash Profile DISTANCE During both programs the c
6. 2 with four M6 x 30mm Button Screws 37 7 While another person holds the Console 4 near the Handlebar 39 connect the wire harness on the Console to the Main Wire Harness 43 Next con nect the pulse wire on the Console to the Pulse Wire 51 in the Handlebar 39 Note The remain ing wire on the Console is used during the manufac turing process disregard this wire Harness 7 Insert the excess wiring downward into the Upright 2 Attach the Console 4 to the Handlebar 39 and the Upright with four M4 x 16mm Round Head Screws 80 Be careful to avoid pinching the Wires 43 51 Avoid pinching the Wires 43 51 during this step 8 Slide the Bottom Handlebar Cover 25 into the slots in the bottom of the Console 4 Attach the Bottom Handlebar Cover to the Handlebar 39 and the Top Handlebar Cover 18 with two M4 x 16mm Round Head Screws 80 and one M4 x 12mm Screw 85 9 Attach the Seat 9 to the Backrest 8 with six M6 x 28mm Button Screws 67 and six M6 Washers 75 Start all six Button Screws before tighten ing any of them 10 Attach the Seat 9 to the Seat Bracket 11 with four M6 x 16mm Button Screws 81 and four M6 Washers 75 Start all four Button Screws before tightening any of them 11 Attach the Seat Bracket 11 to the Seat Carriage 41 with four M8 x 19mm Button Screws 77 and four M8 Split Washers 55 Start all four Button Screws before tightening any of them 12
7. A PRESET PROGRAM 1 Press any button on the console or begin ped aling to turn on the console See step 1 on page 12 Select a preset program To select one of the six weight loss programs press the Weight Loss Programs button repeated ly to select one of the six aerobic fitness pro grams press the Aerobic Fitness Programs button to select one of the six competition programs press the Competition Programs button When you select a preset program the name of the program will appear in the display for a few seconds A profile of the resistance settings of the program will then appear in the display The dis play will also show the first resistance setting for the program for a few seconds Profile Begin pedaling to start the program Each program is divided into 20 30 or 45 one minute segments One resistance setting and one target pace setting are programmed for each seg ment Note The same resistance setting and or target pace setting may be programmed for two or more consecutive segments During the program the program profile will show your progress see the drawing above The flash ing column of the profile represents the current segment of the program The height of the flashing column indicates the resistance setting for the cur rent segment At the end of each segment of the program a series of tones will sound and the next segment of the profile will begin to flash If a differ
8. Model No NTEX4196 3 Serial No Write the serial number in the space above for reference A RARA RRA NANNA SORE LARVA LORA Rs OOK Decal QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE SO STORE please contact Customer RRR Care NOIE XO x IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 888 825 2588 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www nordictrackservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual Cm i sl our website at S O www nordictrack com for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS LL 3 BEFORE YOU BEGIN olii i die eee eed ly ei a es a le elt a ole PA a a 4 ASSEMBLY sai eed en Sicha tinea ian Marta wate olde E Rae Pad ae og Rees telat baa tare ha nates 5 HOW TO OPERATE THE EXERCISE CYCLE 10 MAINTENANCE AND TROUBLESHOOTING 0 0 0 e ete tees 17 EXERCISE GUIDELINES srr ti ia Lt See die A eee ed dee e ee ee a Pe 18 PART LIST aspri ia ad ei eed aban HOR haere a aa eyecare dior bce 21 EXPLODED DRAWING 0 0 22 ORDERING REPLACEMENT PARTS Ba
9. Tie the lower end of and damaging the wire tie to the Main Wire Harness 43 Next the wires pull the upper end of the wire tie upward out of the top of the Upright Then untie and discard the wire tie Attach the Upright 2 to the Frame 1 with an M10 x 63mm Bolt Set 62 Be careful to avoid pinch ing the Main Wire Harness 43 5 The Console 4 requires four D batteries not included alkaline batteries are recommended IMPORTANT If the exercise cycle has been exposed to cold temperatures allow it to warm to room temperature before inserting batteries Battery into the Console If you do not do this the con Covers sole displays or other electronic components may become damaged Remove the battery cov ers from the back of the Console Next insert four batteries into the battery compartments make sure Batteries e that the batteries are oriented as shown by the KX diagrams inside the battery compartments A 0 Then reattach the battery covers Batteries Note The Console 4 can be operated with an optional power supply instead of batteries To pur chase a power supply call the toll free tele phone number on the front cover of this manual Plug one end of the power supply into the jack at the front of the exercise cycle Plug the other end of the power supply into an appropriate outlet that is properly installed in accordance with all local codes and ordinances 6 Attach the Handlebar 39 to the Upright
10. ap 2 1 Upright 46 1 Reed Switch Wire 3 1 Eddy Mechanism 47 1 Drive Belt 4 1 Console 48 2 Rear Stabilizer Endcap 5 2 Crank Cover 49 1 Foam Grip 6 2 Accent Ring 50 2 Flange Screw 7 1 Upright Knob 51 1 Pulse Wire 8 1 Backrest 52 4 M8 x 50mm Button Screw 9 1 Seat 53 1 Pillow Block 10 2 Hand Grip 54 6 M8 x 16mm Button Screw 11 1 Seat Bracket 55 14 M8 Split Washer 12 2 Pulse Sensor 56 1 Seat Rail Endcap 13 1 Left Front Side Shield 57 16 M4 x 16mm Screw 14 1 Right Front Side Shield 58 2 M8 Jamnut 15 1 Left Front Stabilizer 59 4 Small Snap Ring 16 1 Rear Stabilizer 60 4 Backrest Endcap 17 2 Wheel 61 1 Upright Cover 18 1 Top Handlebar Cover 62 1 M10 x 63mm Bolt Set 19 2 Leveling Foot 63 4 Wheel Bushing 20 2 Upright Bushing 64 1 M4 x 12mm Bright Screw 21 1 Right Pedal Strap 65 1 Stop Block 22 1 Left Pedal Strap 66 2 Front Stabilizer Endcap 23 1 Right Crank Arm 67 6 M6 x 28mm Button Screw 24 1 Left Crank Arm 68 1 Rail 25 1 Bottom Handlebar Cover 69 2 Wheel Bolt 26 1 Left Side Shield 70 3 M6 x 50mm Bolt 27 1 Right Side Shield 71 4 Seat Carriage Wheel 28 1 Large Snap Ring 72 11 M6 Nylon Locknut 29 1 Pulley 73 4 M6 x 20mm Button Bolt 30 1 Magnet 74 1 Water Bottle Holder 31 1 Crank 75 10 M6 Washer 32 1 Steel Washer 76 4 M5 x 16mm Button Screw 33 2 Crank Bearing 77 4 M8 x 19mm Button Screw 34 1 Eddy Axle Assembly 78 4 Seat Carriage Block 35 1 Rail Cap 79 4 Block Snap Ring 36 1 Power Jack Bracket 80 6 M4 x 16mm Round Head S
11. at 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 19 NOTES 20 PART LIST Model No NTEX4196 3 R0408A Key No Qty Description Key No Qty Description 1 1 Frame 45 2 Seat Bracket Endc
12. ck Cover LIMITED WARRANTY caos ia tan k aino ld i noah int on aire eh RA ace wana Nom Re ae bane Back Cover WARNING DECAL PLACEMENT The warning decal shown here has been applied in the location shown AWARNING If the decal is missing or illegible Misuse of this machine call the telephone number on the may result in serious front cover of this manual and oe Read user s manual request a free replacement decal prior to use and follow Apply the decal in the location Loano shown Note The decal may not be Do not allow children shown at actual size on or around machine User weight must not exceed 300 pounds Replace label if damaged illegible or removed NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your exercise cycle before using your exercise cycle ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health problems It is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all precautions Your exercise cycle is intended for home use only Do not
13. crew 37 4 M6 x 30mm Button Screw 81 4 M6 x 16mm Button Screw 38 1 Resistance Motor 82 2 Crank Cover 39 1 Handlebar 83 1 Frame Endcap 40 1 Right Front Stabilizer 84 8 M4 x 19mm Screw 41 1 Seat Carriage 85 1 M4 x 12mm Screw 42 Not Used 86 1 Clamp 43 1 Main Wire Harness bi 7 Hex Key 44 4 M6 Split Washer User s Manual Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 21 R0408A EXPLODED DRAWING A Model No NTEX4196 3 22 EXPLODED DRAWING B Model No NTEX4196 3 R0408A ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of one 1 year from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to re
14. cycle Cycling is one of the most effective exercises for increasing cardiovas cular fitness building endurance and toning the entire body The AUDIORIDER R400 exercise cycle offers an impressive array of features to let you enjoy this healthful exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the exercise cycle If you have questions Handlebar after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Backrest Seat Handle Pulse Sensor Upright Knob Water Bottle Holder Pedal Strap Wheel E Leveling Foot Seat Handlebar No water bottle is included NordicTrack is a registered trademark of ICON IP Inc 4 ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the pack ing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included tools and your own adjustable wrench and Phillips screwdriver E gt Use the part drawings below to identify the small parts used in assembly The number
15. e program profile press the Display button To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout press the Display button again To view the program profile again press the Display button again Measure your heart rate if desired See step 5 on page 13 Turn on the fan if desired See step 6 on page 13 When you are finished exercising the console will turn off automatically See step 7 on page 13 HOW TO USE A HEART RATE PROGRAM 1 Press any button on the console or begin ped aling to turn on the console See step 1 on page 12 Select a heart rate program To select one of the heart rate programs press the Heart Rate Programs button repeatedly until the words HEART RATE 1 or HEART RATE 2 appear in the display Enter a target heart rate setting A few seconds after you select a heart rate pro gram the words ENTER HEART RATE will appear in the display and the number 110 will begin to flash During heart rate program 1 the same target heart rate setting will be programmed for all seg ments of the program If you have selected heart rate program 1 press the increase and decrease buttons below the Odometer button to enter the desired target heart rate setting see EXERCISE INTENSITY on page 18 During heart rate program 2 different target heart rate settings will be programmed for different segments of
16. es the new FIT Interactive Workout System The FIT Interactive Workout System 11 enables the console to accept iFIT Cards containing workout programs designed to help you achieve spe cific fitness goals For example lose unwanted pounds with the 8 week Weight Loss program FIT programs control the resistance of the pedals while the voice of a personal trainer coaches you and moti vates you through your workouts One FIT Card with three new programs is included Additional FIT Cards are available separately To purchase FIT Cards go to www iFIT com or call the toll free telephone number on the front cover of this manual FIT Cards are also available at select stores You can even connect your MP3 player or CD player to the console s stereo sound system and listen to your favorite workout music or audio books while you exercise To use the manual mode of the console follow the steps beginning on page 12 To use a preset pro gram see page 14 To use a heart rate program see page 15 To use an FIT program see page 16 To use the stereo sound system see page 16 HOW TO USE THE MANUAL MODE Note If there is a sheet of clear plastic on the face of the console remove the plastic 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select the manual mode
17. eving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 115 Y Y 118 110 103 105 95 90 Y 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 18 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories tor energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity
18. hands or gripping the contacts tightly When your pulse is detected your heart rate will be shown in the display For the most accurate heart rate reading hold the contacts for at least 15 seconds If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to move your hands excessively or to squeeze the metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals to clean the contacts 13 Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the Fan button a second time To select the auto mode press the Fan button again when the auto mode is selected the speed of the fan will auto matically increase or decrease as you increase or decrease your pedaling speed Pivot the fan louvers above the display upward or downward to direct the airflow from the fan To turn off the fan press the Fan button again Note If the pedals are not moved for about thirty seconds the fan will automatically turn off to con serve the batteries When you are finished exercising the console will turn off automatically If the pedals are not moved for several seconds a series of tones will sound and the console will pause If the pedals are not moved for about five minutes the console will turn off and the displays will be reset HOW TO USE
19. in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number fol lowing the parentheses is the quantity needed for assembly Note Some small parts may have been preat tached If a part is not in the hardware kit check to see if it has been preattached Of er ee mm cn M4 x 16mm M6 Washer M8 Split M4 x 12mm Round Head M6 x 16mm Button M6 x 28mm Button 75 10 Washer 55 14 Screw 85 1 Screw 80 6 Screw 81 4 Screw 67 6 ei M6 x 30mm Button M8 x 16mm Button M8 x 19mm Button M8 x 50mm Button Screw 37 4 Screw 54 6 Screw 77 4 Screw 52 4 tin A lt M10 x 63mm Bolt Set 62 1 1 Orient the Left Front Stabilizer 15 with the Wheel 17 positioned as shown Attach the Left Front Stabilizer to the left side of the Frame 1 with three M8 x 16mm Button Screws 54 and three M8 Split Washers 55 Attach the Right Front Stabilizer not shown to the right side of the Frame 1 in the same way 2 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 16 to the Frame with four M8 x 50mm Button Screws 52 and four M8 Split Washers 55 3 Tighten the Upright Knob 7 into the Frame 1 4 Have another person hold the Upright 2 near the front of the Frame 1 Locate the wire tie see the Avoid pinching inset drawing in the Upright
20. of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repe
21. onsole will regularly compare your heart rate to the target heart rate setting for the current segment of the program If your heart rate is too far below or above the target heart rate setting the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate setting Each time the resistance changes the resistance setting will appear in the display for a few seconds to alert you While you exercise you will be prompted to main tain a constant pedaling pace If an upward point ing arrow appears in the display see the drawing above increase your pace If a downward point ing arrow appears decrease your pace When no arrow appears maintain your current pace If the resistance setting for the current segment is too high or too low you can manually override the setting by pressing the OneTouch Resistance but tons However when the console compares your heart rate to the target heart rate setting the resis tance of the pedals may automatically increase or decrease to bring your heart rate closer to the tar get heart rate setting If you stop pedaling for several seconds a series of tones will sound and the program will pause To restart the program simply resume pedaling The program will continue until the last segment of the program ends Follow your progress with the display During heart rate program 1 the display will show your heart rate your pedaling s
22. ou To adjust the upright first raise the upright so that it is not resting on the upright knob Next turn the upright knob clock wise or counter clockwise to raise or lower it Then rest the upright on the upright knob 10 CONSOLE DIAGRAM e 15 14 13 Dit y JE 12 Competition Programs Aerobic Fitness Programs Weight Loss Programs No 4 One Touch Interactive Card Workout Technology 11 Heart Rate Programs A 10 9 One Touch Resistance Resistance FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the con sole will provide continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console also offers eighteen preset programs Each program automatically changes the resistance of the pedals and prompts you to increase or decrease your pedaling pace as it guides you through an effec tive workout In addition the console features two heart rate pro grams that change the resistance of the pedals to keep your heart rate near target heart rate settings while you exercise The console also featur
23. oved on the front wheels Carefully move the exercise cycle to the desired location and If the console display becomes dim the batteries then lower it should be replaced most console problems are the result of low batteries See assembly step 5 on page 7 for replacement instructions HOW TO LEVEL THE EXERCISE CYCLE After the exercise cycle has been moved to the location where it will be used make sure that both ends of the front stabilizer are touching the floor If the exercise cycle rocks slight ly during use turn one or both of the leveling feet under the front stabilizers until the rocking motion is eliminated 17 EXERCISE GUIDELINES A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achi
24. peed and the distance that you have pedaled During heart rate program 2 the display will show the program profile your pedaling speed and the distance that you have pedaled To view the time remaining in the program instead of your heart rate or the program profile press the Display button To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout press the Display button again To view your heart rate or the program profile again press the Display button again Turn on the fan if desired See step 6 on page 13 When you are finished exercising the console will turn off automatically See step 7 on page 13 16 HOW TO USE AN IFIT PROGRAM 1 Press any button on the console or begin ped aling to turn on the console See step 1 on page 12 Insert an iFIT Card and select a program To use an iFIT program insert an iFIT Card into the iFIT slot make sure that the iFIT Card is ori ented so the metal contacts are face down and are facing the slot When the iFIT Card is properly inserted the indicator next to the slot will light and the words IFIT 1 will appear in the display VY DE iFIT Slot it A ard Workout Technology Hit DEMO www ifit com FIT Card Competition Programs Next select the desired program on the iFIT Card by pressing the up and down buttons next
25. placing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and
26. to the iFIT slot A moment after you select a program the voice of a personal trainer will begin guiding you through your workout iFIT programs work in the same way as preset programs To use the program see steps 3 to 6 on page 14 HOW TO USE THE STEREO SOUND SYSTEM To play music or audio books through the con sole s stereo sound system while you exercise first locate the stereo audio cable in the center of the console above the speak ers Plug the cable into a jack on your MP3 player or CD player make sure that the audio cable is fully plugged in Next press the play button on your MP3 player or CD player Adjust the volume of the speakers using the volume control on your MP3 player or CD player When not in use insert the stereo audio cable into the storage recess on the console MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise cycle reg HANDGRIP PULSE SENSOR TROUBLESHOOTING ularly Replace any worn parts immediately If the handgrip pulse sensor does not function proper To clean the exercise cycle use a damp cloth and a ly see step 5 on page 13 small amount of mild soap Important To avoid dam age to the console keep liquids away from the HOW TO MOVE THE EXERCISE CYCLE console and keep the console out of direct sun light To move the exercise cycle hold the handle on the rear stabilizer and carefully lift it until the exercise BATTERY REPLACEMENT cycle can be m
27. u can also view selected information at a larger size Press the Display button repeatedly to view the elapsed time the distance that you have ped aled your pedaling speed or the approximate number of calories that you have burned To again view the elapsed time your pedaling speed and the distance that you have pedaled press the Display button again To view the total distance pedaled since the exer cise cycle was purchased and the trip distance press the Odometer button The information will appear in the display for a few seconds To reset the trip distance hold down the Odometer button for a few seconds Note The console can show speed and dis tance in either miles or kilometers To deter mine which unit of measurement is selected hold down the decrease button below the Odometer button for a few seconds The words UNITS ENG LISH or UNITS METRIC will appear in the display Press the increase button to change the unit of measurement if desired Then press the decrease button again Note When the batteries are replaced it may be necessary to reselect the desired unit of Measurement 5 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas tic In addition make sure that your hands are clean To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal contacts Avoid moving your
28. use your exercise cycle ina commercial rental or institutional setting Keep your exercise cycle indoors away from moisture and dust Place your exercise cycle on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around your exer cise cycle to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from your exercise cycle at all times Your exercise cycle should not be used by persons weighing more than 300 Ibs 136 kg 8 10 11 12 13 The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on your exercise cycle Always wear athletic shoes for foot protection while exercising Keep your back straight while using your exercise cycle do not arch your back When you stop exercising allow the pedals to slowly come to a stop If you feel pain or dizziness while exercising stop immediately and cool down Use your exercise cycle only as described in this manual BEFORE YOU BEGIN Congratulations for selecting the new NordicTrack AUDIORIDER R400 exercise
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