EL8000 - Exercise bike Christopeit - Free user manual and instructions

USER MANUAL EL8000 Christopeit

1. Assembly the machine exactly as described in the installation

instructions and use only the enclosed, specic parts of the machine. Before assembling, verify the completeness of the delivery against the delivery notice and the completeness of the carton against the assembly steps in the installation and operating instructions.

2. Before using it for the rst time and at regular intervals

(approx. every 50 operating hours), check that all screws, nuts and other connections are tight and treat the accessible axles and joints with a little lubricant so that the safe operating condition and safety level of the training device is guaranteed.

3. Set up the machine in a dry, level place and protect it from

moisture and water. Uneven parts of the oor must be compensated by suitable measures and by the provided adjustable parts of the machine if such are installed. Ensure that no contact occurs with moisture or water.

4. Place a suitable base (e.g. rubber mat, wooden board etc.)

beneath the machine if the area of the machine must be specially protected against indentations, dirt etc.

5. Before beginning training, remove all objects within a radius of

2 metres from the machine.

6. Do not use aggressive cleaning agents to clean the machine

and employ only the supplied tools or suitable tools of your own to assemble the machine and for any necessary repairs. Remove drops of sweat from the machine immediately after nishing training.

7. Attention! Your health can be impaired by incorrect or

excessive training. A suitable doctor should be consulted before starting any targeted training or if taking medication. He can dene the maximum exertion (pulse, Watts, duration of training etc.) to which you may expose yourself and can give you precise information on the correct posture during training, the targets of your training and your diet. Never train after eating large meals.

8. Only train on the machine when it is in correct working

order. Use original spare parts only for any necessary repairs. Attention! Replace the worm parts immediately and keep this equipment out of use until repaired.

9. When setting the adjustable parts, observe the correct position

and the marked, maximum setting positions and ensure that the newly adjusted position is correctly secured.

10. Unless otherwise described in the instructions, the machine

must only be used for training by one person at a time. The exercise time should not overtake 90 min./daily.

11. Wear training clothes and shoes which are suitable for tness

training with the machine. Your clothes must be such that they cannot catch during training due to their shape (e.g. length). Your training shoes should be appropriate for the trainer, must support your feet rmly and must have non-slip soles.

12. Attention! If you notice a feeling of dizziness, sickness, chest

pain or other abnormal symptoms, stop training and consult a doctor.

13. Never forget that sports machines are not toys. They must

therefore only be used according to their purpose and by suitably informed and instructed persons.

14. People such as children, invalids and handicapped persons

should only use the machine in the presence of another person who can give aid and advice. Take suitable measures to ensure that children never use the machine without supervision.

15. Ensure that the person conducting training and other people

never move or hold any parts of their body into the vicinity of moving parts.

16. At the end of its life span this product is not allowed to

dispose over the normal household waste, but it must be given to an assembly point for the recycling of electric and electronic components. You may nd the symbol on the product, on the instructions or on the packing. The materials are reusable in accordance with their marking. With the re-use, the material utilization or the protection of our environment. Please ask the local administration for the responsible disposal place.

17. To protect the environment, do not dispose of the packaging

materials, used batteries or parts of the machine as household waste. Put these in the appropriate collection bins or bring them to a suitable collection point.

18. For speed dependent operation mode, the braking resistance

level can be adjustable manually and the variations of power will depend on the pedaling speed. For speed independent operation mode, the user can set the wanted power consumption level in Watt, constant power level will be kept by various braking resistance levels, that will be determined automatically by system. That is independent on the pedaling speed.

19. The device is equipped with a 32-level resistance setting.

This enables a reduction or increase in the braking resistance and thus the training load. Pressing the “-” key reduces the braking resistance and thus the training load. Pressing the “+” key increases the braking resistance and thus the training load.

20. This machine has been tested and certied in compliance with

wird EN ISO 20957-1:2013 and EN ISO 20957-9:2016 „H/A“. The maximum permissible load (=body weight) is specied as 150 kg. The classication of HA means this exercise bike is designed foe home use only and with good accuracy class, the variations of power consuming are within ±5W up to 50W and ±10% over 50W. This item’s computer corresponds to the basic demands of the RED Directive of 2014/53/EU.

21. The assembly and operating instructions is part of the product.

If selling or passing to another person the documentation must be provided with the product. CONTENTS DEAR CUSTOMER, we congratulate you on your purchase of this home training sports unit and hope that we will have a great deal of pleasure with it. Please take heed of the enclosed notes and instructions and follow them closely concerning assembly and use. Please do not hesitate to contact us at any time if you should have any questions. Top-Sport Gilles GmbH ContentsPage Attention! Before use read operating instructions!

IMPORTANT RECOMMENDATIONS AND SAFETY INSTRUCTIONS

Our products are all tested and therefore represent the highest current safety standards. However, this fact does not make it unnecessary to observe the following principles strictly. Important Recommendations and Safety Instructions Assembly Instructions Use of the device Training space requirement Watt table Computer Heart rate measurement APP connectivity Cleaning, Checks and Storage Troubleshooting General training instructions Parts List – Spare Parts List Exploded drawing

ASSEMBLY INSTRUCTIONS Remove all the separate parts from the packaging, lay them on the oor and check roughly that all are there on the base of the assembly steps. Please note that a number of parts are connected directly to the main frame preassembled. In addition, there are several other individual parts that have been attached to separate units. This will makes assembly easier and quicker for you. Assembly time: 70 min.

1. Remove the protection material from front and rear side of

2. Attach the front foot (49) with the preassembled transport

rollers (50) to the main frame (52). Do this with the two screws M8x45 (70), washers 8//19 (29), spring washers (21) and cap nuts M8 (51).

3. Attach the rear foot (69) to the main frame (52). Do this

with the two screws (70), washers (29), spring washers (21) and cap nuts (51). After assembly has been completed, you can compensate for minor irregularities in the oor by turning the wheel at cap (68). The equipment should be set up that the equipment does not move of its own accord during a training session. STEP 1 Attach the stabilizer (49+69) at main frame (52).

1. Place screws M8x20 (28), washers 8//19 (29) and spring

washers (21) accessibly beside the front part of the main frame (52).

2. Place at lower end of the support (13) the plastic cover (60)

with rubber ring (59) and lay it on the oor. Place the lower end of support (13) against the holder at main frame (52) and plug the ends of the two cables (30+31) projecting from (13+52) together. (Attention! The computer cable harness (30) projecting from the support (13) must not slide into the tube, as it is required for later steps of installation.) Then push the support (13) onto the main frame (52). When joining the tubes, ensure that the cable connection will not trapped.

3. Put one spring washer (21) and one washer (29) on

each screw (28). Push the screws (28) through the holes in the support (13), screw into the threaded holes of the main frame (52) and tighten it. Then place the plastic cover (60) with the rubber ring (59) in the correct position over the screw connection. STEP 2 Assembling of support (13) at the main frame (52).

1. Push the handgrip bars (16L+16R) onto the connecting

tubes (27L+27R) and adjust the holes in the tubes so that they are aligned. (Note: The handgrip bars must be aligned after assembly so that the upper ends are inclined outwards (away from the support (13)). Further the connection tubes (27) must be arched to front side).

2. Push the bolt M8x45 (25) through the holes and tighten the

hand grips (16) with nylon nuts M8 (26) rmly. Take care that the nuts have right positon at hexagonal hole.

3. Push the footrest holder (42R) at the connecting tube (27R)

and adjust the holes in the tubes so that they are aligned.

4. Push the Screw M10x78 (35) through the holes and tighten

the footrest holder (42R) at connection tube (27R) with washers 10//20 (38) and nut M10 (37). (This connection point has to move easily. So please don’t tighten the screw too much.)

5. Install the left footrest holder (42L) incl. all additionally

required parts on the left hand side of the machine as described in 3.- 4.

6. Place the preassembled unit of the right footrest holder

(42R) and connecting tube (27R) at the right hand side of the main frame (52). (Note: Right is specied as viewed standing on the machine during training.)

7. Push onto the axle of support (13) one wave washer (11)

and the right hand grip (16R). Put on the screw M8x20 (20) a spring washer (21) and a washer 8//24 (22) and tighten it rmly.

8. Put the right foot rest holder (42R) and a distance ring (48)

at the pedal crank (81) and tighten them with washer 8//24 (22), spring washer (21) and screw (20) rmly.

9. Install the left footrest holder (42L) incl. all additionally

required parts on the left hand side of the machine as described in 6.- 8.

10. Put the plugs of pulse cable (18) and pulse connection

cable (10) together. STEP 3 Installation of the handgrip (16) and foot rest holder (42) at connecting tubes (27). 16L 16R

1. Remove the screws (45) from rear end of foot rest holder

(42) and use it to mount the foot pedal cover (44) to both side rear end of foot rest holder (42).

2. Remove the screws (7) from bottom of front end of foot

rest holder (42) and the screws (33) from front foot rest covers (34R). Use them to mount the plastic cover set (34L+34R) to both side front end of foot rest holder (42).

3. Remove the screws (8) from hand grip covers (24) and

use them to mount the hand grip covers sets (24La+24Lb) and (24Ra+24Rb) to the handgrips (16).

4. Remove the screws (7) from support (13) and screws

(8) from bottle rack (9b). Use them to mount the bottle rack (9a+9b) at support (13). STEP 4 Installation of the di󰀨erent covers (9, 24, 34+44).

1. Put one spring washer (21) and one washer 8//16 (32) onto

each screw M8x20 (28).

2. Place the handle grip (3) against the support (13) so that

the holes are aligned and push the screws (28) through the holes and tighten the handle grip (3) at support (13) rmly.

3. Push the right footrest (41R) onto the right footrest holder

(42R). Adjust the holes in the parts so that they are aligned. (Note: The position adjusted in this way should always be equal at both sides. The right and left footrests can be discerned by the edges of the longitudinal sides of the footrests. The high edges of the footrests (41) must point inwards (towards the main frame(52)). The positions can change as desired at all times by removing the carriage bolts (25) and sliding the footrests on the footrest holders to get a comfortable exercise position close to the hand grip. Likewise, the foot rests for a narrower or further stand on the foot pedals.)

4. Push a spring washer (21) and a washer 8//19 (29) onto

each screw M8x45 (25), push them through the holes and tighten the foot rest (41R) at foot rest holder (42R) rmly.

5. Install the left footrest (41L) on the left footrest holder (42L)

as described in 3.- 4. STEP 5 Installation of the footrests (41) and handle grip (3).

1. Remove the screws (2) from backside of computer (1)

2. Put the plug of connection cable (30) into the plug from

computer (1) backside.

3. Insert the plug of pulse connection cable (10) to the jack

of the computer (1) and attach the computer (1) to top monitor bracket of support (13) with screws (2). (Ensure that the cable loom are not crunched or pinched during installation.)

4. Remove the screws (7) from support (13) and use them

to mount the computer cover set (6a+6b) to the support (13).

5. Put the plug of AC adapter (88) into the socket (54) at rear

end of chain cover (85).

6. Connect with the cable the AC adapter (88) and with jack

of wall power (230V~/50Hz). STEP 6 Attach the computer (1), the cover (6) and AC adapter (88).

1. Check the correct installation and function of all screwed

and plug connections. Installation is thereby complete.

2. When everything is in order, familiarize yourself with the

machine at a low resistance setting and make your individual adjustments. CHECKS Note: Please keep the tool set and the instructions in a safe place as these may be required for repairs or spare parts orders becoming necessary later. Use: Keep your hands in desired position on the xed handlebar. Pedal your exercise item by step your feet on footrests and balance the body weight to left and right side of footrest If you like to exercise the upper body too, you can place the hands from xed handle bar to the left and right handle grips. Then you can increase the pedaling speed gradually and adjust braking resistance levels to increase the exercise intension. Keep always your hands on xed handle bar or hand grips left and right.

Mount and Dismount Transport outside-grip Training position: inside-grip Note: This training equipment is a stationary exercise machine used to simulate a combination of biking, stepping and walking without causing excessive pressure to the joints, hence decreasing the risk of impact injuries. Exercise this item o󰀨er a non-impact cardiovascular workout that can vary from light to high intensity based on the resistance preference set by the user. It will strengthen your muscles of upper and lower body and increase cardio capacity and maintain tness of your body also. Attention! This product does not have a freewheel. This means that moving parts cannot be stopped immediately. Transportation: There are two rollers equipped on the front foot. For moving, you can lift up the rear foot and drive it to where you would like to locate or store it. Mount: Stand beside the item, put the nearest footrest into deepest position and hold the xed handlebar tightly. Put your foot onto the footrest, try to put whole body weight on your foot and simultaneously cross over with your another foot on the other side footrest and place there on the footrest too. Now you are in the position to start your training. Dismount: Slow down the pedaling speed until it comes to rest. Keep the hands grabbing the xed handlebar tightly, put one foot cross over the equipment and land on the oor, then land the other one.21

Note: The power consumptions (Watt) are adjusted by measuring the driving speed (min-1) of axle and the braking torque (Nm). Your equipment was tested to fulll the requirements of its accuracy classication before shipment, If you have doubts about the accuracy, please contactwith your local retailer or send it to accredited test laboratory to ensure or calibrate it. (Please note that a deviation tolerance as noted on page 16, is permissible.) Place requirement in mm (for product) Trainings area in mm (Training area and security area (circulating 600mm))

RPM and Power Level. WATT-TABELLE RPM → Level ↓

COMPUTER DISPLAY [TIME] Time: 00:00~99:59. [HEIHGT] Height in cm: Input in the body fat program [FAT%] Body fat in %: Result in the body fat program [DISTANCE] Distance in km: 0.00~99.99 km [WEIGHT] User weight in kg: Input in the body fat program [ODO] KM Total: The distance in km of all training units is displayed only in the start display. [CAL] Calories in Kcal: 0~999kcal [AGE] Age in years: Input in the HRC and body fat program [SPEED] Speed in Km/h: 0.0~99.9 Km/h [PROGRAM] Program number: 1-24 [LEVEL] Resistance Level: 1~32 level [WATTS] Watts: 0-999 watts [GENDER ] Gender Male / Female: Input in body fat program [RPM] Revolutions per minute: 0~15~999 [START/STOP] Status: Start / Stop indication [PULSE] Pulse display: P~40~240 maximum possible value. Heart icon ashes when heart rate data is received. Program graphics: 01 manual, 02-13 programs, 14-17 user, 18-22 H.R.C, 23 watts, 24-body fat Start display (for 2 seconds): Top row - left: Bluetooth identication number for app operation Top row - right: Km Total (ODO). Bottom row - left: code for speed programming KEYS [T-TEST] key: tness test. [B-BODYFAT] key: body fat analysis. [E-ENTER] key: Conrms a program selection, calls up input functions and conrms them. All default values are reset by pressing for approx. 2 seconds. [+] - [-] keys: Increases or decreases a preset value or calls up the next or previous function in the selection. (Only ashing information can be changed/conrmed.) Pressing and holding the key activates fast forward. [START/STOP] key: Starts or pauses or stops the training program. OPERATION Use

1. Connect the AC adapter with the product and one correctly

connected socket. The display in the computer lights up accompanied by a signal tone and briey shows internal data for bluetooth interface, ODO speed programming. Then MANUAL appears in the display and you are in the manual program 01.

2. Use the [+/-] keys to select a program 1-24: (01=Manual,

02-13=Program, 14-17=User, 18-22=H.R.C., 23=Watt, 24=FAT) and conrm by pressing the [E] key. The default values such as [TIME] time, [DISTANCE] distance, [CAL] calories and [P] pulse in the selected program can be called up with the [E] key and changed by using the [+/-] keys.

3. When the program and the default values are set, press the

[START/STOP] key to start training.

4. Pressing the [START/STOP] key again ends or interrupts

the program. All values achieved up to that point are saved for 4 minutes and you can continue training within the 4 minutes starting from these values, or set all functions to zero by pressing the [E] key for about 2 seconds.

5. The computer switches o󰀨 automatically about 4 minutes after

the end of the training session and resets the values to zero.23

PROGRAMS 01: Manually program Select the program 01 using the [+/-] keys and conrm with the [E] key. Call up the setting options [TIME] time, [DISTANCE] distance, [CAL] calories and [P] pulse by pressing the [E] key and setting the values using the [+/-] keys. Use the [START/STOP] key to start the manual program and adjust the resistance during training using the [+/-] keys. 02-13: Exercise programs: Select the program 02-13 using the [+/-] keys and conrm with the [E] key. Call up the setting options [TIME] time, [DISTANCE] distance, [CAL] calories and [P] pulse by pressing the [E] key and setting the values using the [+/-] keys. Use the [START/ STOP] keys to start the selected program and adjust the whole resistance during training using the [+/-] keys. 14-17: U1-U4 individual programs: Select the 14-17 programs using the [+/-] keys and conrm with the [E] key. Create your own program prole. With this program you can determine the resistance of each section 10 bars by yourself. Set the desired resistance for the rst bar using the [+/-] keys and conrm the entry using the [E] key. Proceed in the same way for all 10 bars. Then press the [E] key to set [TIME] time, [DISTANCE] distance, [CAL] calories and [P] pulse You can use the [+/-] keys to change the value and conrm with the [E] key. Start the program by pressing the [START/STOP] key. The set program prole is saved automatically and can be overwritten if necessary. Once you have set the user program, you only need to open it and you can start dirctly by pressing the [START/STOP] key. 18-22: Pulse programs Select the 18-21 programs using the [+/-] keys and conrm with the [E] key. Call up the preset options [AGE] age, [TIME] time, [DISTANCE] distance, [CAL] calories by pressing the [E] key and setting the values using the [+/-] keys by the 55%, 65%, 75% and 85% programs. The pulse programs 55%, 65%, 75% and 85% are based on the age input and use this to calculate the upper pulse limit 55%, 65%, 75% or 85% of the maximum heart rate value. With the pulse program 22 you can set the upper pulse limit directly. Call up the preset options [P] pulse, [TIME] time, [DISTANCE] distance, [CAL] calories by pressing the [E] key and setting the values using the [+/-] keys. The Pulse display ashes as soon as the upper pulse limit is reached during training. 23: Independent watt program Select the 23 program using the [+/-] keys and conrm with the [E] key. Calling up the default options [WATT] watt and [TIME] time by pressing the [E] key and setting the values using the [+/- ] keys. The default setting for the watt value is 100, the value can be changed from 20 to 400 watts in 5 watt steps. The watt value is set with the [+/-] keys. The entered watt value remains independent of the pedal speed constant through automatic adjustment of resistance. Use the [START/STOP] key to start the watt program. Program 02 Slope Program 03 Hill Program 04 Waves Program 05 Valley Program 06 Fatburn Program 07 Ramp Program 08 Mountain Program 09 Interval Program 10 Fortune Program 11 Plateau Program 12 Sprint Program 13 Rise Program 01 Manuall Program 14 User 1 Program 15 User 2 Program 16 User 3 Program 17 User 4 Programm 18 55% H.R.C. Programm 19 65% H.R.C. Programm 20 75% H.R.C. Programm 21 85% H.R.C. Programm 22 Ziel H.R.C. Programm 23 Watt24

Heart rate measurement using a heart rate belt: For reliable heart rate monitoring during training, we recommend wearing a suitable chest belt. The computer has a built-in receiver, so you can use a Bluetooth heart rate belt, such as the Christopeit Sport BT heart rate belt (item no.: 2209). If you moisten the heart rate belt a little before you put it on, the computer should record and display the heart rate data within 60 seconds. The range of the heart rate belts is 1 to 2 m depending on the model. Hand pulse measurement: The hand pulse sensors are located on the left and right hand grips. Please make sure that both palms always rest on the sensors at the same time with normal force. As soon as the pulse decreases, a value is shown in the pulse display. (The hand pulse measurement is only for orientation, since movement, friction, sweat, skin texture and blood circulation, etc. can lead to individual deviations from the actual pulse.) Note: If both pulse measurement methods are used at the same time, the hand pulse measurement has priority. Attention! Heart rate monitoring systems may be inaccurate. Excessive exercise can cause serious injury or death. If you feel dizzy or weak, stop training immediately. The pulse values are not suitable for medical purposes. Kinomap App Sport, coaching, gaming and eSport are the keywords of the Kinomap app. This contains many kilometers of real lm material to exercise inside as if you were outside; Tracking routes and analysis of your performance; Coaching content; Multiplayer mode; new posts daily; O󰀩cial indoor races and more ... Download the app and connect Scan the adjacent QR code with your smartphone / tablet or use the search function at the Playstore (Android) or APP Store (IOS) to download the Kinomap APP. Register and follow the instructions in the APP. Activate Bluetooth on the smartphone or tablet and select the device manager via the menu in the APP and then select the „Crosstrainer“ category. Then select your type designation via the manufacturer logo „Christopeit Sport“ in order to connect the sports equipment. Depending on the sports equipment, di󰀨erent functions are recorded by the APP via Bluetooth or data is exchanged. Attention! The Kinomap APP o󰀨ers a free trial version for 14 days. After that, fees will apply which are listed on the Kinomap homepage. Further information can be found at: https://www.kinomap.com/en/

HEART RATE MEASUREMENT

APP CONNECTIVITY Condition Score Heart rate di󰀨erence Excellent F1 Over 50 Good F2 40 ~ 49 Average F3 30 ~ 39 Fair F4 20 ~ 29 Poor F5 10 ~ 19 Very Poor F6 Under 10 FITNESS-TEST: After a workout with a heart rate display in any program with a load phase at the end, you can press the [T] key and start a tness test. For the program to work properly, place both hands on the hand pulse sensors for 60 seconds. After the 60 seconds have passed, a tness grade from F1 to F6 is displayed. (See table at tness test program) Attention! During the test, no other displays will operate. BODYFAT-TEST: Press the [B] key to go directly to body fat program 24.

Under- weightt Normal- weight Slightly Overweight Over- weight Gender ↓ Type 01 Type 02 Type 03 Type 04 man <10 10~19,9 % 20%~24,9 % ≥ 25 % woman <10 20~29,9 % 30%~34,9 % ≥ 35 % 24: FAT-program Here you can analyse the body-fat and get an individual training proposal. Use the [E] key to select the personal values: [U1-U4] user, [HEIGHT] height, [WEIGHT] weight [GENDER] gender and [AGE] age and enter your data by using the [+/-] keys. Then grab the hand pulse sensors to measure your body fat. After approx. 10 seconds the result is displayed: FAT% value and the resulting individual training proposal. To start the training program, press the [START/STOP] key. Attention! If the computer displays an error message „Err“, there is a signal interference with the pulsesensor. In this case, run the body fat program again and grab the pulse sensors again so that the pulse sensors are covered with your hand as much as possible. Training time: 40 min Training time: 40 min Training time: 40 min Training time: 40 min Training time: 20 min Training time: 20 min25

Use only a less wet cloth for cleaning. Attention! Never use benzene, thinner or other aggressive cleaning agents for surface cleaning as this damage caused. The device is only for private home use and for use suitable indoors. Keep the unit clean and moisture from the device.

Plug out the power supply unit while intending the unit for more than 4 weeks not to use. Choose a dry storage in-house and put some spray oil at front & rear foot tube connection point and hand grip axle. Cover the bike to protect it from being discolor by any sunlight and dirty through dust.

We recommend every 50 hours to review the screw connections for tightness, which were prepared in the assembly. Every 100 operating hours, you should put some spray oil at front & rear foot tube connection point and hand grip axle. If you cannot solve the problem with the following information, please contact the authorized service center.

CLEANING, CHECKS AND STORAGE

TROUBLESHOOTING Problem Possible Cause Solution Computer has no value at Display if you press any key. No power adapter is well plugged or wall power is without power. Check that the power adapter is properly plugged in, possibly with another electric device check if the wall power is ne. Computer is not counting data and do not switch on after start cycling. Sensor impulse missing base on not well plugged connection. Check the plug connections at computer and inside of handlebar support. Computer is not counting data and do not switch on after start cycling. Sensor impulse missing base on not correct position of sensor. Take o󰀨 the cover and check the distance between magnet and Sensor. The magnet at turning belt wheel should have only less than < 5mm distance against the sensor position. No pulse value. (Err) Pulse cable is not plugged in. Check the separately pulse cable is well connected with computer. No pulse value. (Err) Pulse sensors not well connected. Screw out the screw for pulse measurement and check if plugs are well connected and no damage at pulse cable.26

You must consider the following factors in determining the amount of training e󰀨ort required in order to attain tangible physical and health benets. INTENSITY The level of physical exertion during training must exceed the point of normal exertion, without going beyond the point of breathlessness and/or exhaustion. A suitable reference value can be the pulse. With each training session, the condition increases and therefore the training requirements should be adjusted. This is possible by extending the duration of the training, increasing the level of di󰀩culty or changing the type of training. FREQUENCY Most experts recommend the combination of a health-conscious diet, which must be adjusted according to the training goal, and physical exercise three to ve times a week. A normal adult needs twice a week exercise to maintain its current condition. To improve his condition and change his body weight, he needs at least three training sessions per week. Ideal of course is a frequency of ve training sessions per week. TRAINING PLAN Each training session should consist of three training phases: „warmup phase“, „training phase“ and „cool-down phase“. In the „warm-up phase“ the body temperature and the oxygen supply should be increased slowly. This is possible through gymnastic exercises over a period of ve to ten minutes. After that you start with actual training “training phase”. The training load should be adapted according to the training heart rate. In order to support the circulation after the training phase and to preventaching or strained muscles later, it is necessary to follow the training phase with a cool-down phase. This should be consist of stretching exercises and/ or light gymnastic exercises for a period of ve to ten minutes.

To determine the training heart rate, you can proceed as follows. Please note that these are guide values. If you have health problems or are unsure, consult a doctor or tness trainer. Sample calculation Male, 30 years old and weighs 80 kg. I am a beginner and would like to lose some weight and increase my endurance. 01: Maximum pulse - calculation Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight) Maximum heart rate = 214 - (0.5 x 30) - (0.11 x 80) Maximum pulse = approx. 190 beats/min After you have set your training heart rate for your training condition or Once you have identied goals, you can start training. Most of our endurance training equipment have heart rate sensors or are heart rate belt compatible. So you can check your heart rate on the monitor during the workouts. If the pulse rate is not shown on the computer display or you want to be on the safe side and want to check your pulse rate, which could be incorrectly displayed due to possible application errors or similar, you can use the following tools: a. Pulse measurement in the conventional way (sensing the pulse beat, e.g. on the wrist and counting the beats within a minute). b. Heart rate measurement with suitable and calibrated heart rate measuring devices (available from medical supply stores). c. Heart rate measurement with other products such as heart rate 01 Maximum heart rate calculation The maximum pulse value can be determined in many di󰀨erent ways, since the maximum pulse depends on many factors. You can use the main-formula for the calculation (maximum heart rate = 220 - age). This formula is very general. It is used in many home sport products to determine the maximum heart rate. We recommend the Sally-Edwards-formula. This formula calculates the maximum heart rate more precisely and takes gender, age and body weight into account. Sally-Edwards-formula: Men: Maximum heart rate = 214 - (0.5 x age) - (0.11 x body weight) Women: Maximum heart rate = 210 - (0.5 x age) - (0.11 x body weight) 02 Training heart rate calculation The optimal training heart rate is determined by the goal of the training. Training zones were dened for this. Health - Zone: Regeneration and Compensation Suitable for: Beginners Type of training: very light cardio training Goal: recovery and health promotion. Building the basic condition. Training heart rate = 50 to 60% of the maximum heart rate Fat-Metabolism - Zone: Basics endurance training 1 Suitable for: beginners and advanced users Type of training: light cardio training Goal: activation of fat metabolism (calorie burning). improvement in endurance performance. Training heart rate = 60 to 70% of the maximum heart rate Aerobic - Zone: Basics endurance training 1 to 2 Suitable for: beginners and advanced Type of training: moderate cardio training. Goal: Activation of the fat metabolism (calorie burning), improving aerobic performance, Increase in endurance performance. Training heart rate = 70 to 80% of the maximum heart rate Anaerobic - Zone: Basics endurance training 2 Suitable for: advanced and competitive athletes Type of training: moderate endurance training or interval training Goal: improvement of lactate tolerance, maximum increase in performance. Training heart rate = 80 to 90% of the maximum heart rate Competition - Zone: Performance / Competition Training Suitable for: athletes and high-performance athletes Type of training: intensive interval training and competition training / Goal: improvement of maximum speed and power. Attention! Training in this area can lead to overloading of the cardiovascular system and damage to health. Training heart rate = 90 to 100% of the maximum heart rate

GENERAL TRAINING INSTRUCTIONS

Example - stretching exercises for the warm-up and cool-down phases Start your warm up by walking on the spot for at least 3 minutes and then perform the following gymnastic exercises to the body for the training phase to prepare accordingly. The exercises do not overdo it and only as far run until a slight drag felt. This position will hold a while. Reach with your left hand behind your head to the right shoulder and pull with the right hand slightly to the left elbow. After 20sec. switch arm. Bend forward as far forward as possible and let your legs almost stretched. Show it with your ngers in the direction of toe. 2 x 20sec. Sit down with one leg stretched out on the oor and bend forward and try to reach the foot with your hands. 2 x 20sec. Kneel in a wide lunge forward and support yourself with your hands on the oor. Press the pelvis down. Change after 20 sec leg. MOTIVATION The key to a successful program is regular training. You should set a xed time and place for each day of training and prepare yourself mentally for the training. Only train when you are in the mood for it and always have your goalin view. With continuous training you will be able to see how you are progressing day by day and are approaching your personal training goal bit by bit. 02: Training heart rate calculation Due to my goals and training level, the fat metabolism zone suits me best. Training heart rate = 60 to 70% of the maximum heart rate Training heart rate = 190 x 0.6 [60%] Training heart rate = approx. 114 beats/min27

• Electric induction braking

• 32 stepped resistance control

• Approx. 12 kg ywheel mass

• 12 stored training programs

• 5 heart rate programs

• 4 individual programs (U1-U4)

• 1 speed independent program (20-400 Watt, resistance adjustable in 5 Watt steps)

• Fitness-Test (Recovery Function)

• Hand pulse measurement at moveable hand grips

• Bluetooth-Connection for chest belt

Type: Order-Nr.: Date of technical data: Dimensions approx: [cm]: Weight approx. [kg]: Load max. (User weight) [kg]: Space requirements [m

Please contact us if any components are defective or missing, or if you need any spare parts or replacements in future. This product is created only for private Home sports activity and not allowed to us in a commercial or professional area. Home Sport use class H/C. FEATURES NOTE Illustr. No. Designation Dimension

• Foot pedals in 3 positions adjustable

• Floor level compensation and Transport rollers

• Back Light LCD Display shows simultaneously: Time, Speed, Distance, approx. calorie consumption, RPM, Watt and pulse frequency

• Integrated holder for smartphones and tablets