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1. The fan has several speed settings including an auto mode While the auto mode is selected the speed of the fan will automatically increase or decrease as your pedaling speed and or your power output in watts increases or decreases Press the fan increase and decrease buttons repeatedly to select a fan speed or to turn off the fan Note If the pedals are not moved for a while when the main menu is selected the fan will turn off automatically When you are finished exercising unplug the power cord When you are finished exercising press the power switch to the off position and unplug the power cord IMPORTANT If you do not do this the electrical components of the elliptical may wear prematurely HOW TO USE AN ONBOARD WORKOUT 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER on page 16 Select the main menu See step 2 on page 18 Select an onboard workout To select an onboard workout touch the runner button at the bottom of the screen The workouts menu will appear on the screen Select the desired workout category from the work outs menu and then select the desired workout Note It may be necessary to scroll the screen to view all the menu options The screen will show the name and duration of the workout The screen will also show the approxi mate number of calories you will burn during the workout and a profile of the resistance and inc
2. start both Bolts and then tighten them Make sure that the indicated Locknut is in the hexagonal hole A In addition to the included tool s assembly requires the following tools one Phillips screwdriver aS two adjustable wrenches one rubber mallet Assembly may be easier if you have a set of wrenches To avoid damaging parts do not use power tools 3 Attach the Left Large Slot Cover 22 to the Left Inner and Outer Shields 27 28 with two M4 x 16mm Screws 98 Attach the Right Large Slot Cover 142 to the Right Inner and Outer Shields 21 23 in the same way 4 Attach Pillar Covers A and B 29 30 around the Lower Pillar 48 with two M4 x 16mm Screws 98 5 Press the Upper Pillar Cover 26 onto the Left Inner and Outer Shields 27 28 Attach the Upper Pillar Cover 26 with an M4 x 10mm Screw 128 L C gt Cea LC 9 TNA 6 Identify the Left Pedal Arm 9 Insert the axle on the Left Pedal Arm into the Left Adjustment Leg 6 Attach the Left Pedal Arm 9 with an M8 x 14mm Shoulder Screw 112 an Outer Pedal Cover 133 and a Pedal Arm Washer 89 Attach the Right Pedal Arm 132 to the Right Leg 5 in the same way Rotate the Right Upper Body Arm 7 into the vertical position Attach the Right Upper Body Arm 7 to the Right Leg 5 with an M8 x 45mm Bolt 124 and an M8 Locknut 123 See the inset drawing Tighten the M8 x 45
3. Select the equipment settings mode In the settings main menu touch the Equipment Settings button Note It may be necessary to scroll the screen to view all the menu options Enable or disable the auto relogin feature Enable this feature to have the console automati cally log in to your iFit account when you turn on the power Note This feature is recommended for private owners of the elliptical only To enable or disable the auto relogin feature first touch the Auto Relogin button Next touch the Enable checkbox or the Disable checkbox Then touch the back button on the screen Enable or disable automatic console updates To enable or disable automatic console updates first touch the Auto Update button Next touch the Enable checkbox or the Disable checkbox Then touch the back button on the screen Note To select a time for automatic console updates see step 13 Enable or disable the Internet browser To enable or disable the Internet browser first touch the Browser button Next touch the Enable checkbox or the Disable checkbox Then touch the back button on the screen 22 6 7 Turn on or turn off the display demo mode The console features a display demo mode designed to be used if the elliptical is displayed in a store While the demo mode is turned on the screen will show a preset presentation when the elliptical is not in use To turn on or turn off the display demo mode first tou
4. contact a qualified electrician Plug the power cord into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances The outlet must be on a nominal 120 volt circuit Grounded Outlet Grounding Pin 13 A temporary adapter may be used to connect the power cord to a 2 pole receptacle as shown at the right if a properly grounded outlet is not available 2 pole Receptacle Adapter Metal Screw The lug or wire extending from the adapter must be connected with a metal screw to a permanent ground such as a properly grounded outlet box cover Some 2 pole receptacle outlet box covers are not grounded Before using an adapter contact a quali fied electrician to determine whether the outlet box cover is grounded before using an adapter The temporary adapter should be used only until a properly grounded outlet can be installed by a qualified electrician HOW TO MOVE THE ELLIPTICAL Due to the size and weight of the elliptical moving it requires two or three persons Stand in front of the elliptical and lift the handle until the elliptical will roll on the wheels Carefully move the elliptical to the desired location and then lower it to the floor HOW TO LEVEL THE ELLIPTICAL If the elliptical rocks slightly on your floor during use turn one or both of the leveling feet beneath the front of the frame until the rocking motion is elim
5. 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 IMPORTANT To protect your fitness equipment with an extended service plan see page 5 ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions The frame is warranted for a lifetime Parts are war ranted for five 5 years from the date of purchase Labor is warranted for two 2 years from the date of purchase This warranty extends only to the original purchaser customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized 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 If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will b
6. 18 To return to the programmed resistance and or incline settings of the work out touch the Follow Workout button Note The calorie goal is an estimate of the number of calories that you will burn during the workout The actual number of calories that you burn will depend on various factors such as your weight In addition if you manu ally change the resistance level or incline level during the workout the number of calories you burn will be affected To pause the workout touch either the back button or the home button at the bottom of the screen To continue the workout touch the Resume button To end the workout touch the End Workout button The workout will continue in this way until the last segment ends A workout summary will appear on the screen After you view the workout summary touch the Finish button to return to the main menu You may also be able to either save or publish your results using one of the options on the screen Follow your progress See step 4 on page 18 Measure your heart rate if desired See step 5 on page 18 Turn on the fan if desired See step 6 on page 18 When you are finished exercising unplug the power cord See step 7 on page 18 HOW TO USE A SET A GOAL WORKOUT 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER on page 16 Select the main menu See step 2 on page 18 Select a set a goal workout To select a
7. are using the Internet browser the resistance incline fan and volume buttons will still function but the workout buttons will not function Note If you have questions after following these instructions go to support iFit com for assistance 26 FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help FCC CAUTION To assure continued compliance use only shielded interface cables when connecting to computer or peripheral devices Changes or modif
8. of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included H wom MI M8 Locknut M4 x 10mm M4 x 16mm M8 x 14mm 123 4 Screw 128 1 Screw 98 7 Shoulder Screw 112 2 N AA M8 x 45mm Bolt M8 x 68mm Screw 124 4 125 2 Pedal Arm Washer 89 2 ASSEMBLY a Assembly requires two persons Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until you finish all assembly steps Left parts are marked L or Left and right parts are marked R or Right e To identify small parts see page 7 Go to www nordictrackservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call Customer Care see the front cover of this manual and register your product With the help of a second person raise the Upright 2 to the vertical position While a second person holds the Upright 2 attach the Upper Pillar 47 to the Lower Pillar 48 with two M8 x 45mm Bolts 124 and two M8 Locknuts 123
9. oie aad Ea Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see AAWARNING the front cover of this manual and request a Misuse of this machine may result in serious free replacement decal Apply the decal in the injury location shown Note The decal s may not be LUNA VES Read user s manual 4 re prior to use and follow shown at actual size all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 400 Ibs 181 kgs This product should always be used ona level surface This product is not intended for therapeutic use Replace label if damaged illegible or removed AR NORDICTRACK is a registered trademark of ICON Health amp Fitness Inc IFIT is a registered trademark of ICON Health amp Fitness Inc The BLUETOOTH word mark and logos are registered trademarks of Bluetooth SIG Inc and are used under license Google Maps is a trademark of Google Inc Wi Fi is a registered trademark of Wi Fi Alliance WPA and WPA2 are trademarks of Wi Fi Alliance 2 IMPORTANT PRECAUTIONS A WARN l NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your elliptical before
10. set a goal workout touch the SetA Goal button on the screen or press the Set A Goal button on the console To set a customized goal for your workout touch the button for the desired goal Then touch the increase and decrease buttons on the screen to enter your goal and to select other variables for the workout The screen will show the duration and dis tance of the workout and the approximate number of calories you will burn during the workout Start the workout Touch the Start button to start the workout The workout will function in the same way as the manual mode see page 18 As you exercise keep your pedaling speed near the target cadence for the current segment The target zone meter will prompt you to increase decrease or maintain your pedaling speed To view the target zone meter flick or slide the screen Note The target cadence is displayed in revolu tions per minute rpm IMPORTANT The target cadence is intended only to provide motivation Your actual pedaling speed may be slower than the target cadence Make sure to pedal at a speed that is comfort able for you If the resistance level and or incline level for the current segment is too high or too low you can 20 manually override the setting by pressing the Resistance buttons or the Incline buttons If you press a Resistance button you can then manu ally control the resistance level see step 3 on page 18 If you press an Incline button you ca
11. the location shown Make sure that the logo is right side up Then attach the other end of the chest strap to the sensor Adjust the length of the chest strap if necessary Pull the sensor away from your body a few inches and locate the two electrode areas which are covered by shallow ridges Using saline solution such as saliva or contact lens solution wet the electrode areas Then return the sensor to a position against your chest CARE AND MAINTENANCE Thoroughly dry the sensor with a soft towel after each use Moisture may keep the sensor activated shortening the life of the battery Store the heart rate monitor in a warm dry place Do not store the heart rate monitor in a plastic bag or other container that may trap moisture 12 Do not expose the heart rate monitor to direct sun light for extended periods of time do not expose it to temperatures above 122 F 50 C or below 14 F 10 C Do not excessively bend or stretch the sensor when using or storing the heart rate monitor To clean the sensor use a damp cloth and a small amount of mild soap Then wipe the sensor with a damp cloth and thoroughly dry it with a soft towel Never use alcohol abrasives or chemicals to clean the sensor Hand wash and air dry the chest strap TROUBLESHOOTING If the heart rate monitor does not function properly try the steps below Make sure that you are wearing the heart rate moni tor as describe
12. using your elliptical ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 It is the responsibility of the owner to ensure that all users of the elliptical are adequately informed of all precautions Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the elliptical only as described in this manual The elliptical is intended for home use only Do not use the elliptical in a commercial rental or institutional setting Keep the elliptical indoors away from mois ture and dust Do not put the elliptical in a garage or covered patio or near water Place the elliptical on a level surface with at least 4 ft 1 2 m of clearance in the front of the elliptical 6 ft 1 8 m in the rear and 2 ft 0 6 m on each side To protect the floor or carpet from damage place a mat under the elliptical Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the elliptical at all times 9 10 11 12 13 14 15 The elliptical should not be used by persons weighing more than 400 Ibs 181 kg Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the elliptical Always wear athletic shoes for foot protecti
13. 16 117 118 119 120 121 122 123 124 125 NOAARANANNAARADNADWDRENAAARWONND Description MB x 15mm Screw M8 x 23mm x 2mm Washer M6 x 15mm Screw M6 x 12mm x 2mm Washer Standoff M4 Star Washer 8 x 10mm Screw M10 x 55mm Bolt MB x 20mm Screw Glide Belt Wedge M6 x 12mm Screw MB x 14mm Shoulder Screw M12 x 60mm Bolt M12 Locknut M8 x 12mm Screw M12 x 78mm Bolt M10 x 40mm Screw M10 x 60mm Bolt Right Bumper 8 x 25mm Screw M10 x 85mm Bolt M10 Locknut M8 Locknut M8 x 45mm Bolt Screw MB x 68mm Screw Key No Qty 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 Beas PH k M H HAH BRD mac S Description M4 x 10mm Clamp Screw Power Cord M4 x 10mm Screw Idler M10 x 18mm Screw M10 x 80mm Screw Right Pedal Arm Outer Pedal Cover R16 Bearing Heart Rate Monitor Chest Strap Magnet Accelerometer Wire Accelerometer Accelerometer Screw Main Wire Right Large Slot Cover Inner Bushing User s Manual Assembly Tool Lift Motor Wire Resistance Motor Wire Power Wire Green Wire Green Yellow Wire Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 33 Model No NTEL71613 1 R1114A EXPLODED DRAWING A 34 Model No NTEL71613 1 R1114A EXPLODED DRAWING B ORDERING REPLACEMENT PARTS To order replacement parts
14. FREESTRIDE TRAINER FSS www nordictrack com Serial No Sn USER S MANUAL Write the serial number in the space above for reference ACTIVATE YOUR WARRANTY To register your product and activate your warranty today go to www nordictrackservice com registration CUSTOMER CARE For service at any time go to www nordictrackservice com Or call 1 800 TO BE FIT 1 800 862 3348 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m MT Please do not contact the store 44 CAUTION MAKE YOUR Read all precautions and instruc FITNESS GOALS A tions in this manual before using this equipment Keep this manual IFIT COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ir ccc cee pama ee cee ana e i e dee ARR ae ee Be tee 3 BEFORE YOU BEGIN a e crea E RRR mie be eae ded R eio RRR tye aes PG Geen edo arden T 6 PART IDENTIFICATION CHART LL T ASSEMBLY ocenu cea RRR i eaa RRR Bea eee E E a E E E cond eae a 8 THE CHEST HEART RATE MONITOR sace cid E e dal wee RAR N a 12 HOW TO USE THE ELLIPTICAL vos rs woke obs a A ees hae RE EEE E RR cera x 13 FCCIINFORMATION iii Guenther eed ete teed aa a tapes ethene bes 27 MAINTENANCE AND TROUBLESHOOTING Le 28 EXERCISE GUIDELINES iia a e ge eee ee AAA AAA eee eee 30 PART US Toss corras oe ine ea Hee ee Bales Pe eS 32 EXPLODED DRAWING iii e E eee ee R RRR ee E 34 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY sitesi ii oie wane E
15. H If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch first unplug the power cord Next use a standard flat screwdriver and pry the Outer Disc 20 off the Right Outer Shield 23 Locate the Reed Switch 56 Turn the Pulley 73 until a Magnet 137 is aligned with the Reed Switch Next remove the two M4 x 16mm Screws 98 and then remove the Reed Switch Bracket 54 Then loosen but do not remove the two M4 x 10mm Clamp Screws 126 28 Then reattach the Reed Switch Bracket 54 and slide the Reed Switch 56 slightly closer to or away from the Magnet 137 Plug in the power cord and rock the Pulley 73 forward and backward so that the Magnet passes the Reed Switch repeatedly Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted remove the Reed Switch Bracket 54 retighten the two M4 x 10mm Clamp Screws 126 and reattach the Reed Switch Bracket Then reattach the outer disc to the right outer shield and plug in the power cord HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest level the drive belt may need to be adjusted To adjust the drive belt first unplug the power cord Next see EXPLODED DRAWING B Remove the M4 x 16mm Screw 98 and then remove the Access Cover 24 from the Right Inn
16. aces with our trainers including Jillian Michaels PERSONALIZED 60 EVENT TRAINING A MOBILE Track your workout anywhere 5k 10k half or full marathon you go with iFit mobile apps training will help you prepare for your event MAP YOUR ROUTE MI suare your procress With Google Maps your fitness Inspire others motivate yourself and share routes workouts and more equipment will simulate the earth s terrain while displaying Street View during your workout GOTO IFIT COM OR CALL 877 236 1009 PROTECT YOUR FITNESS EQUIPMENT WITH AN EXTENDED SERVICE PLAN Your new fitness equipment is not an ordinary purchase it is an investment in your health and well being for years to come As the leading provider of manufacturers extended service plans ICON strives to protect your equipment and your future Please review the following service plans and find one that best fits your needs PREVENTIVE MAINTENANCE SERVICE PLANS aa e Includes an annual preventive check at your convenience no shipping required Bikes Syst Only manufacturer s defects as well as Li Pee si y 139 99 wear and tear on parts e Up to 5 years of coverage available STANDARD SERVICE PLANS Equipment Price 1 YearPlan 2YearPlan 3 Year Plan Features 0 00 to e Unlimited in home repairs 300 00 29 99 39 99 59 99 no shipping required 301 00 to e Covers parts and labor on all 1000 00 89 99 9119 99 149 99 ma
17. ch the Demo Mode button Next touch the On checkbox or the Off checkbox Then touch the back button on the screen Hide or display the gears button The console features an option to hide the gears button to prevent unauthorized users from access ing the settings main menu To hide or display the gears button touch the Hide Settings button and select the desired checkbox Then follow the prompts on the screen IMPORTANT To access the set tings main menu when the gears button is hidden draw a square clockwise on the screen Select a language To select a language touch the Language button and select the desired language Enable or disable a passcode The console features a child safety passcode designed to prevent unauthorized users from using the elliptical Touch the Passcode button To enable a passcode touch the Enable checkbox Then enter a 4 digit passcode of your choice Touch Save to use this passcode Touch Cancel to return to the equipment settings mode and not use a passcode To disable the passcode touch the Disable checkbox 10 11 12 Note If a passcode is enabled the console will regularly ask for you to enter the passcode The console will remain locked until the correct pass code is entered IMPORTANT If you forget your passcode enter the following master passcode to unlock the console 1985 Start the introductory slideshow To view an intro
18. d at the left If the heart rate monitor does not function when positioned as described move it slightly lower or higher on your chest If heart rate readings are not displayed until you begin perspiring rewet the electrode areas For the console to display heart rate readings you must be within arm s length of the console If there is a battery cover on the back of the sensor replace the battery with a new battery of the same type The heart rate monitor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical condi tions such as premature ventricular contractions pvcs tachycardia bursts and arrhythmia The operation of the heart rate monitor can be affected by magnetic interference from high power lines or other sources If you suspect that magnetic interference is causing a problem try relocating the fitness equipment HOW TO USE THE ELLIPTICAL HOW TO PLUG IN THE POWER CORD This product must be grounded If it should mal function or break down grounding provides a path of least resistance for electric current to reduce the risk of electric shock The power cord has a plug with a grounding pin A DANG ER Improper connection of the power cord increases the risk of electric shock Do not modify the plug if it will not fit an outlet have a proper outlet installed by a qualified electrician If you are unsure whether the product is properly grounded
19. d system while you exercise plug a 3 5 mm male to 3 5 mm male audio cable not included into the jack on the console and into a jack on your MP3 player CD player or other personal audio player make sure that the audio cable is fully plugged in Note To purchase an audio cable see your local electronics store Next press the play button on your per sonal audio player Adjust the volume 4 level using the volume increase and decrease buttons on the console or the volume control on your personal audio 4 player If you are using a personal CD player and the CD skips set the CD player on the floor or another flat surface instead of on the console HOW TO USE THE INTERNET BROWSER Note To use the Internet browser you must have access to a wireless network including a wireless router 802 11b g n with SSID broadcast enabled hid den networks are not supported To open the Internet browser touch the globe button at the bottom of the screen Then select a website To navigate the Internet browser touch the Back Refresh and Forward buttons on the screen To exit the Internet browser touch the Return button on the screen To use the keyboard see HOW TO USE THE TOUCH SCREEN on page 17 To enter a different web address in the URL bar first slide your finger down the screen to view the URL bar if necessary Then touch the URL bar use the key board to enter the address and touch the Go button Note While you
20. ductory slideshow about the console displays touch the Start Intro Slideshow button Enable or disable street view During some workouts the screen may show a map To enable or disable the street view feature of the maps first touch the Street View button Next touch the Enable checkbox or the Disable check box Then touch the back button on the screen Select a time zone To select a time zone touch the Timezone button and select the desired time zone Then touch the back button on the screen 23 13 14 15 Select an update time To select a time for automatic console updates touch the Update Time button and select the desired time Then touch the back button on the screen When you select an update time you must also enable automatic console updates see step 4 IMPORTANT You must still unplug the power cord after using your elliptical Set the update time for a time when you normally use your elliptical and will be available to unplug the power cord after an update Select the unit of measurement Touch the US Metric button to view the selected unit of measurement Next touch the checkbox for the desired unit of measurement Then touch the back button on the screen Exit the equipment settings mode To exit the equipment settings mode press the back button on the console or touch the back but ton on the screen HOW TO USE THE MAINTENANCE MODE IMPORTANT Some of the features describ
21. e properly calibrated To calibrate the screen see step 5 on page 24 HOW TO SET UP THE CONSOLE Before using the elliptical for the first time set up the console 1 Connect to your wireless network Note In order to access the Internet download iFit workouts and use some other features of the con sole you must be connected to a wireless network See HOW TO USE THE WIRELESS NETWORK 17 MODE on page 25 to connect the console to your wireless network Check for firmware updates First see step 1 on page 22 and step 2 on page 24 and select the maintenance mode Then see step 3 on page 24 and check for firmware updates Calibrate the incline system See step 4 on page 24 and calibrate the incline system Create an iFit account Touch the globe button at the bottom of the screen and then touch the iFit button Note For informa tion about navigating in the Internet browser see page 26 The Internet browser will open to the Fit com home page Follow the prompts on the website to sign up for your iFit membership If you have an activation code select the code activation option The console is now ready for you to begin working out The following pages explain the various workouts and other features that the console offers To use the manual mode see page 18 To use an onboard workout see page 19 To use a set a goal workout see page 20 To use an iFit workout see page 21 To use the equipment sett
22. e responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all instructions in this manual are not followed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purposes 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 damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to the customer 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 are limited in their scope and 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 the customer This warranty provides specific legal rights the customer may have other rights t
23. ed network Note You will need to know your network 25 name SSID If your network has a password you will also need to know the password An information box will ask if you want to connect to the wireless network Touch the Connect button to connect to the network or touch the Cancel but ton to return to the list of networks If the network has a password touch the password entry box A keyboard will appear on the screen To view the password as you type it touch the Show Password checkbox To use the keyboard see HOW TO USE THE TOUCH SCREEN on page 17 When the console is connected to your wireless network the WiFi menu option at the top of the screen will display the word CONNECTED To disconnect from a wireless network select the wireless network and then touch the Forget button If you are having problems connecting to an encrypted network make sure that your password is correct Note Passwords are case sensitive Note The iFit mode supports unsecured and secured WEP WPA and WPA2 encryption A broadband connection is recommended perfor mance depends on connection speed Note If you have questions after following these instructions go to support iFit com for assistance Exit the wireless network mode To exit the wireless network mode press the back button on the console or touch the back button on the screen HOW TO USE THE SOUND SYSTEM To play music or audio books through the console soun
24. ed may not be enabled Occasionally a firmware update may cause your console to function slightly differently 1 Select the settings main menu See step 1 on page 22 Select the maintenance mode In the settings main menu touch the Maintenance button to enter the maintenance mode The maintenance mode main screen will show information about the console and the wireless network Update the console firmware For the best results regularly check for firmware updates Touch the Firmware Update button to check for firmware updates using your wireless network The update will begin automatically IMPORTANT To avoid damaging the elliptical do not turn off the power while the firmware is being updated The screen will show the progress of the update When the update is complete the elliptical will turn off and then turn back on If it does not press the power switch into the off position Wait for several seconds and then press the power switch into the reset position Note It may take a few minutes for the console to be ready for use Note Occasionally a firmware update may cause your console to function slightly differently These updates are always designed to improve your exer cise experience Calibrate the incline system Touch the Calibrate Incline button Then touch the Begin button to calibrate the incline system The frame will automatically rise to the maximum incline level lower to the minimum incli
25. er Shield 21 Then tighten the M10 x 80mm Screw 131 until the Drive Belt 72 is tight When you have properly adjusted the drive belt reat tach the access cover to the right inner shield EXERCISE GUIDELINES AWARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 35 or persons with pre existing health problems The heart rate monitor is not a medical device Various factors may affect the accuracy of heart rate readings The heart rate monitor 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 achieving 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 O 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 yo
26. exercise feedback You can also measure your heart rate using the chest heart rate monitor You can also browse the Internet or listen to your favorite workout music or audio books with the console sound system while you exercise To turn on the power see this page To learn how to use the touch screen see page 17 To set up the console see page 17 16 HOW TO TURN ON THE POWER IMPORTANT If the elliptical has been exposed to cold temperatures allow it to warm to room tem perature before you turn on the power If you do not do this you may damage the console displays or other electrical components Plug in the power cord see HOW TO PLUG IN THE POWER CORD on page 13 Next locate the power switch on the frame near the power cord Press the power switch to the reset position Reset Position The display will then turn on and the console will be ready for use Note When you turn on the power for the first time the incline system may calibrate automatically The frame will move upward and downward as it calibrates When the frame stops moving the incline system is calibrated IMPORTANT If the incline system does not cali brate automatically see step 4 on page 24 and calibrate the incline system manually IMPORTANT The console features a display demo mode designed to be used if the elliptical is dis played in a store If the demo mode is turned on the console will show a preset presentation when you f
27. hat vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 365545 R1114A Printed in China 2014 ICON Health amp Fitness Inc
28. ications not expressly approved by the party respon sible for compliance could void the user s authority to operate this equipment IMPORTANT To satisfy exposure compliance requirements the antenna and transmitier in the console must be at least 8 in 20 cm from all persons and must not be near or connected to any other antenna or transmitter Note The console contains FCC ID OMC349766 27 MAINTENANCE AND TROUBLESHOOTING MAINTENANCE Inspect and tighten all parts of the elliptical regularly Replace any worn parts immediately To clean the elliptical use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING If the console does not turn on make sure that the power cord is fully plugged in If the console does not display your heart rate when you use the chest heart rate monitor see TROUBLESHOOTING on page 12 If it is difficult for you to touch the correct buttons on the screen the screen may not be properly calibrated To calibrate the screen see step 5 on page 24 HOW TO LEVEL THE ELLIPTICAL If the elliptical rocks slightly on your floor during use see HOW TO LEVEL THE ELLIPTICAL on page 14 INCLINE SYSTEM TROUBLESHOOTING If the frame does not move to the correct incline level see step 4 on page 24 and calibrate the incline system HOW TO ADJUST THE REED SWITC
29. inated HOW TO EXERCISE ON THE ELLIPTICAL To mount the elliptical hold the handlebars and step onto the pedal that is in the lower position Then step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedals can turn in either direction It is recommended that you turn the pedals in the direction shown by the arrow however for variety you can turn the pedals in the opposite direction Handlebars To dismount the elliptical wait until the pedals come to a complete stop Note The elliptical does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step off the lower pedal 14 CONSOLE DIAGRAM 0 l jl ell ell ojl ul 4 MAP TRAIN COMPETE TRACK SET A GOAL VIDEO LOSE WEIGHT gt NO 1 STEP INCLINE 1 STEP RESISTANCE FIT 9 Y r GQ m ENABLED MAP TRAIN COMPETE TRACK SET A GOAL VIDEO LOSE WT 8 6 4 2 O 3 5 B 0 EE E a J ia INCLINE 4 RESISTANCE AAAA MAKE YOUR FITNESS GOALS A REALITY WITH aS IFIT COM Upload your workout results to the iFit cloud and track your accomplishments With your new iFit compatible fitness equipment you can use an array of features on iFit com to make your o finess goals areallty Set calorie time or distance goal
30. ings mode see page 22 To use the maintenance mode see page 24 To use the wireless network mode see page 25 To use the sound system see page 26 To use the Internet browser see page 26 Note If there is a sheet of plastic on the screen remove the plastic Note The console can display speed and distance in either miles or kilometers To find which unit of mea surement is selected see step 14 on page 23 For simplicity all instructions in this section refer to miles HOW TO USE THE MANUAL MODE 1 Touch the screen or press any button on the console to turn on the console See HOW TO TURN ON THE POWER on page 16 Select the main menu When you turn on the console the main menu will appear on the screen after the console boots up Touch the home button at the bottom of the screen to return to the main menu at any time Change the resistance of the pedals and the incline of the frame as desired Touch the Start button or begin pedaling As you pedal you can change the resistance of the pedals To change the resistance level press one of the numbered 1 Step Resistance buttons on the console press the Resistance increase and decrease buttons on the console or press the Resistance increase and decrease buttons on the right handlebar Note After you press a button it will take a moment for the pedals to reach the selected resistance level To vary the motion of the pedals you can change the incline of
31. inish exercising To turn off the demo mode see step 6 on page 22 HOW TO USE THE TOUCH SCREEN The console features a tablet with a full color touch screen The following information will help you become familiar with the tablet s advanced technology The console functions similarly to other tablets You can slide or flick your finger against the screen to move certain images on the screen such as the displays in a workout However you cannot zoom in and out by sliding your fingers on the screen To type information into a text box first touch the text box to view the keyboard To use numbers or other characters on the keyboard touch the 123 button To view more characters touch the Alt button Touch the Alt button again to return to the number key board To return to the letter keyboard touch the ABC button To use a capital character touch the button with an upward facing arrow To use multiple capital characters touch the arrow button again To return to the lowercase keyboard touch the arrow button a third time To clear the last character touch the button with a backward facing arrow and an X Use these buttons on the console to navigate the tablet Press the home button to return to the main menu Press the center button to access the settings menu see page 22 Press the back button to return to the previous screen D If it is difficult for you to touch the correct buttons on the screen the screen may not b
32. line settings of the workout Start the workout Touch the Start Workout button to start the workout Each workout is divided into segments One resistance level one incline level and one tar get cadence speed are programmed for each segment During the workout the profiles will show your progress To view the profiles flick or slide the screen During some workouts the screen will show a map of the route and a marker indicating your prog ress Touch the buttons on the screen to select the desired map options As you exercise keep your pedaling speed near the target cadence for the current segment The target zone meter will prompt you to increase decrease or maintain your pedaling speed To view the target zone meter flick or slide the screen Note The target cadence is displayed in revolu tions per minute rpm 19 IMPORTANT The target cadence is intended only to provide motivation Your actual pedaling speed may be slower than the target cadence Make sure to pedal at a speed that is comfort able for you If the resistance level and or incline level for the current segment is too high or too low you can manually override the setting by pressing the Resistance buttons or the Incline buttons If you press a Resistance button you can then manu ally control the resistance level see step 3 on page 18 If you press an Incline button you can then manually control the incline level see step 3 on page
33. mm Bolt 124 that is preattached to the Right Leg 5 Tip Avoid pinching the wires not shown Slide the Right Leg Cover B 36 downward and press it into place Repeat this step on the other side of the elliptical A 10 STI Avoid pinching the wires 8 Tip Avoid pinching the wires Insert the Console Bracket 3 into the Upright 2 Attach i the Console Bracket with two M8 x 68mm SS Avoid pinching Screws 125 Y the wires Connect the wires from the Console 4 to the Main Wire 141 the Right and Left Control Wires 12 13 and the Accelerometer Wire 138 9 Tip Avoid pinching the wires Attach the Upper Neck Cover 17 to the Upper Bridge Cover 16 with an M4 x 16mm Screw 98 Avoid pinching the wires 10 Make sure that all parts are properly tightened before you use the elliptical Note Extra parts may be included Place a mat beneath the elliptical to protect the floor 11 THE CHEST HEART RATE MONITOR HOW TO PUT ON THE HEART RATE MONITOR The heart rate monitor consists of a chest strap and a Z sensor Insert the Chest tab on one end of Tabs Strap the chest strap into the hole in one end of the sensor as shown Then press the end of the sensor under the buckle on the chest strap The tab should be flush with the front of the sensor The heart rate moni tor must be worn under your clothes tight against your skin Wrap the heart rate monitor around your chest in
34. n then manually control the incline level see step 3 on page 18 To return to the programmed resistance and or incline settings of the work out touch the Follow Workout button Note If you manually change the resistance level or the incline level during a calorie goal workout the length of the workout will adjust automatically to ensure that you meet your calorie goal Note The calorie goal is an estimate of the number of calories that you will burn during the workout The actual number of calories that you burn will depend on various factors such as your weight In addition if you manually change the resistance level or the incline level during the workout the number of calories you burn will be affected The workout will continue until you reach the goal that you set A workout summary will appear on the screen After you view the workout summary touch the Finish button to return to the main menu You may also be able to either save or publish your results using one of the options on the screen Follow your progress See step 4 on page 18 Measure your heart rate if desired See step 5 on page 18 Turn on the fan if desired See step 6 on page 18 When you are finished exercising unplug the power cord See step 7 on page 18 HOW TO USE AN IFIT WORKOUT Note To use an iFit workout you must have access to a wireless network see HOW TO USE THE WIRELESS NETWORK MODE on page 25 An iFit account is also requi
35. ne level and then return to the starting position This will calibrate the incline system Press the Cancel button to return to 24 10 the maintenance mode When the incline system is calibrated touch the Finish button IMPORTANT Keep pets feet and other objects away from the elliptical while the incline system is calibrating Calibrate the screen If the screen is not properly calibrated it will be difficult for you to touch the correct buttons on the screen To calibrate the screen touch the Calibrate Screen button A small target will appear on the screen Note Touch the Cancel button to return to the maintenance mode Using a pencil eraser or other small object touch the center of the target Then touch the rest of the targets After several seconds the console will exit the calibration mode View machine information Touch the Machine Info button to view information about your elliptical After you view the information touch the back button on the screen Find keycodes This option is intended to be used by service technicians to identify whether a certain button is working correctly Enter a custom IP address If your network does not automatically generate IP addresses touch the Custom IP button to enter a custom IP address Reset the console to the factory default settings Touch the Factory Reset button and follow the instructions on the screen to reset the console to the factory default
36. nufacturer s defects as 1001 00t well as wear and tear on parts 00 to 2000 00 109 99 139 99 179 99 Up to 3 years of coverage available 2001 00 to 3000 00 179 99 209 99 239 99 To protect your fitness equipment today please call Customer Careat 1 800 677 3838 U J S O Or visit us onlineat WWW utserv com UNIVERSAL TECHNICAL SERVICES BEFORE YOU BEGIN Thank you for selecting the revolutionary NORDICTRACK FREESTRIDE TRAINER FS9I elliptical The FREESTRIDE TRAINER FS9I elliptical provides an impressive selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the elliptical If you have questions after Incline Control Handlebar 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 Resistance Control Fan Accessory Tray Handle Leveling Foot Length 5 ft 2 in 157 cm Width 2 ft 5 in 74 cm PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number
37. o 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 stretch ing 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 Repeat 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
38. on while exercising Hold the handlebars or the handrails when mounting dismounting or using the elliptical The heart rate monitor is not a medical device Various factors may affect the accu racy of heart rate readings The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general The elliptical does not have a freewheel the pedals will continue to move until the fly wheel stops Reduce your pedaling speed in a controlled way Keep your back straight while using the ellip tical do not arch your back Over exercising may result in serious injury or death If you feel faint if you become short of breath or if you experience pain while exercising stop immediately and cool down MAKE YOUR CIT FITNESS GOALS A FIT REALITY Congratulations on the purchase of your new iFit compatible fitness equipment You re just one click away from making your fitness goals a reality GO TO IFIT COM TO GET STARTED DO MORE THAN JUST WORK OUT iFit is the most powerful training tool available to help you accomplish all of your fitness goals From weight loss and performance to personalized training programs iFit is the key to getting more out of everything you do Some features require paid subscription LOSE WEIGHT JA COMPETE WITH OTHERS Stay on track and motivated with nae rogressive weight loss programs PUSH MOURSeH to nEw Units prog g prog r with real time virtual r
39. r Cover Left Inner Shield Left Outer Shield Pillar Cover A Pillar Cover B Left Base Cover Right Base Cover Pivot Cover A Pivot Cover B Right Leg Cover A Right Leg Cover B Lower Neck Cover Right Lower Bridge Cover Lever Bracket Lift Motor Control Bracket Control Board Power Bracket Cover Power Bracket Power Switch Grommet Upper Pillar Lower Pillar Eddy Mechanism Eddy Mechanism Bracket 32 51 52 53 54 Key No Qty M M MM k NN EMM MM MM EK MM MM MMM k lt lt M MM MM EK MM MM K k k k k k k M M M k M M G Co Model No NTEL71613 1 R1114A Description Wheel Foot Leveling Foot Reed Switch Bracket Clamp Reed Switch Wire Resistance Cable Resistance Motor Left Leg Cover A Left Leg Cover B Crank Glide Belt Rear Glide Belt Cover Left Bumper Front Glide Belt Cover R20 Bearing Roller Roller Spacer Inner Disc Cover Inner Disc Crank Clamp Drive Belt Pulley Weld Spacer Crank Hanger Crank Hanger Spacer Bearing Insert Snap Ring Pivot Insert Cone Cone Key Cone Spring Pivot Bearing Pivot Spacer Pivot Bushing Crank Spacer Pedal Arm Snap Ring Outer Bushing Pedal Arm Washer Inner Pedal Arm Cover Pillar Axle Lift Motor Axle Lever Bracket Axle Lift Motor Spacer Lift Motor Bushing Lever Bracket Bushing Clip Nut M4 x 16mm Screw Pivot Washer M10 x 20mm Screw Key No Qty 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 1
40. red 1 Begin pedaling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER on page 16 Select the main menu See step 2 on page 18 Log in to your iFit account If you have not already done so touch the Login button to log in to your iFit account The screen will ask for your iFit com username and password Enter them and touch the Login button Touch the Cancel button to exit the login screen To switch users within your iFit account touch the user button at the bottom of the screen If more than one user is associated with the account a list of users will appear Touch the name of the desired user Select an iFit workout To download an iFit workout in your schedule touch the Map Train Video or Lose Wt button to download the next workout of that type in your schedule Note You may be able to access demo workouts through these options even if you do not log in to an iFit account To compete in a race that you have previously scheduled touch the Compete button To view your Workout History touch the Track button To use a set a goal workout touch the Set A Goal button see page 20 Note You can also press one of the iFit buttons on the console Before some workouts will download you must add them to your schedule on iFit com 21 For more information about the iFit workouts please see www iFit com When you select an iFit workout the screen will show the name of
41. s for your SETA GOAL workouts Exercise anywhere in the world with customizable Google Maps E Da Watch high definition videos with simulated VIDEO workouts Download training workouts designed to TRAIN help you reach your personal goals N Choose and download sets of weight loss workouts Ko Measure your progress by competing cera against other users in the Fit community Go to iFit com to learn more 15 FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable The console features revolutionary iFit technology that enables the console to communicate with your wireless network With iFit technology you can download per sonalized workouts create your own workouts track your workout results and access many other features See www iFit com for complete information In addition the console features a selection of onboard workouts and several iFit demo workouts Each work out automatically controls the resistance of the pedals and the incline of the frame and prompts you to vary your pedaling speed as it guides you through an effec tive exercise session You can also set a customized workout goal with the set a goal workout When you use the manual mode of the console you can change the resistance of the pedals and the incline of the frame with the touch of a button While you exercise the console will display continuous
42. settings IMPORTANT If you reset the console you will lose all of your cus tom console settings Exit the maintenance mode To exit the maintenance mode press the back but ton on the console or touch the back button on the screen HOW TO USE THE WIRELESS NETWORK MODE The console features a wireless network mode that allows you to set up a wireless network connection Note You must have your own wireless network and an 802 11b g n router with SSID broadcast enabled hidden networks are not supported 1 Select the settings main menu See step 1 on page 22 2 Select the wireless network mode In the settings main menu touch the Network Setup button to enter the wireless network mode Note You can also touch the wireless symbol to enter the wireless network mode 3 Enable Wi Fi Make sure that the Wi Fi checkbox is marked with a green checkmark If it is not touch the Wi Fi menu option once and wait for a few seconds The console will search for available wireless networks 4 Set up and manage a wireless network connection When Wi Fi is enabled the screen will show a list of available networks Note It may take several seconds for the list of wireless networks to appear Make sure that the checkbox on the Network notification menu option is marked with a green checkmark to have the console notify you when a wireless network is within range and available When a list of networks appears touch the desir
43. the frame To change the incline level press one of the numbered 1 Step Incline buttons on the console press the Incline increase and decrease buttons on the console or press the Incline increase and decrease buttons on the left handlebar Note After you press a button it will take a moment for the frame to reach the selected incline level Follow your progress The console offers several display modes The display mode that you select will determine which workout information is shown To select the desired display mode simply flick or slide the screen You can also view additional work out information by touching the red boxes on the screen 18 If desired keep your pedaling speed near the tar get cadence The target zone meter will prompt you to increase decrease or maintain your pedaling speed To view the target zone meter flick or slide the screen Note The target cadence is displayed in revolutions per minute rpm If desired adjust the volume level by pressing the volume increase 4 and decrease buttons on the console To pause the workout touch one of the menu but tons on the screen To continue the workout touch the Resume button To end the workout session touch the End Workout button Measure your heart rate if desired To use the chest heart rate monitor see page 12 When your heart beat is detected your heart rate will be shown in the display on the screen Turn on the fan if desired
44. the workout and the estimated duration of the workout based on your pedaling cadence The screen will also show the approxi mate number of calories you will burn during the workout If you select a competition workout the display will count down to the beginning of the race Start the workout See step 4 on page 19 During some workouts an audio coach will guide you through your workout Follow your progress See step 4 on page 18 The screen may also show a map of the route and a marker indicating your progress Touch the buttons on the screen to select the desired map options During a competition workout the screen will show your position in the race relative to other racers Measure your heart rate if desired See step 5 on page 18 Turn on the fan if desired See step 6 on page 18 When you are finished exercising unplug the power cord See step 7 on page 18 For more information about iFit features go to www iFit com HOW TO USE THE EQUIPMENT SETTINGS MODE IMPORTANT Some of the features described may not be enabled Occasionally a firmware update may cause your console to function slightly differently 1 Select the settings main menu Turn on the console and select the main menu see steps 1 and 2 on page 18 Then touch the gears button at the bottom of the screen to select the settings main menu Note You can also press the center button on the console to select the settings main menu
45. ur 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 30 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 for 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 f 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 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 stretch ing 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 d
46. 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 31 PART LIST Key No Qty OONDARWNDN A A k k k k k do k k k k k k k M M A k k k k k k M k k k k M A k k k do k do k do k do k k do k k k ld Description Base Upright Console Bracket Console Right Leg Left Leg Right Upper Body Arm Left Upper Body Arm Left Pedal Arm Left Pedal Right Pedal Right Control Grip Wire Left Control Grip Wire Lower Bridge Cover Left Lower Bridge Cover Upper Bridge Cover Upper Neck Cover Tray Insert Accessory Tray Outer Disc Right Inner Shield Left Large Slot Cover Right Outer Shield Access Cover Small Slot Cover Upper Pilla

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