Perform Pro X6i - Elliptical bike Flow Fitness - Free user manual and instructions

USER MANUAL Perform Pro X6i Flow Fitness

Black FLOWFITNESS fitness machine with visible branding and control panel (no text or symbols on the device itself)

TOOLKIT

Technical line drawing of a mechanical assembly with no visible text or symbols

Frame

Technical line drawing of a mechanical device with no visible text or symbols

Handle bar post

Handle bar cover

Left handle bar

Right handle bar

Leg cover

Handrail bearing end cap

Console mount

Cover

Screw cover

Pedal Frame

Pedal

Pad

NO.	Description	Quantity
1	Frame	1
2	Handle bar post	1
3	Handle bar cover	2
4	Left handle bar	1
5	Right handle bar	1
6	Leg cover	2
7	Handrail bearing end cap	2

NO.	Description	Quantity
8	Console mount	1
9	Cover	1
10	Screw cover	1
11	Pedal frame	1
12	Pedal	1
13	Pad	1

For the assembly process, you will need the following tools, which are included in the Frame Packing Box:

• 5mm Allen Wrench (1)
• 8mm Allen Wrench (1)
• 6mm Allen Wrench (1)
• 150mm Phillips Screwdriver (1)

Preparation Before Assembly:

1. Open the packing box and carefully remove all the listed parts.
2. Place the frame and materials on the ground and check if all parts are complete according to the provided parts list.

Safety Tip:

When lifting the frame out of the box, it is recommended that three or more people assist in lifting and assembling the machine to avoid accidents.

STEP 1

1. Open the #1 screw bag: Take out all required screws from the 1# screw bag.

2. Attach the handle bar post to the frame:

3. Use a 5mm Allen wrench to fasten the handle bar post (Part 2) to the frame (Part 1)

4. Make sure the screws are properly tightened to ensure a secure attachment.

Refer to the diagram below for correct positioning.

NO.	Description	Quantity
29	Hexagon socket head bolt M8*20	4
26	Spring washer ₽ 8.1* ₽ 13.1*t1.6	4
104	Flat washer ₽ 8.4* ₽ 16*t1.6	4

Technical diagram of a stationary exercise machine with labeled parts and an inset view showing internal components.

STEP 2

1. Open the #2 screw bag: Take out all required screws from the 2# screw bag.

2. Attach the left handle bar cover:

- Place the left handle bar cover (Part 3) onto the armrest shaft.

1. Insert the left handle bar:

2. Insert the left handle bar (Part 4) into the handle bar shaft.

3. Use a 6mm Allen wrench to securely lock the handle bar in place.

4. At the lower end, use an 8mm Allen wrench to lock and fix the handle bar.

5. Close the handle bar cover:

6. Attach the Leg Cover (Part 6) and use a 5mm Allen wrench to tighten it.

7. Secure the handle bar bearing end cover (Part 7) firmly.

NO.	Description	Quantity
24	Hexagon socket flat head screws M10*20	1
95	Flat washer ₽ 10.5* ₽ 30*t2.5	1
113	Hexagon socket head bolt M12*40	1
115	Cross recessed pan head screws M4*12	1

Technical diagram of a mechanical device with numbered components for identification

STEP 3

1. Open the #3 screw bag: Take out all required screws from the 3# screw bag.

2. Attach the right handle bar cover:

- Place the right handle bar cover (Part 3) onto the handle bar shaft.

1. Insert the right handle bar:

2. Insert the right handle bar (Part 5) into the handle bar shaft.

3. Use a 6mm Allen wrench to securely lock the handle bar in place.

4. At the lower end, use an 8mm Allen wrench to lock and secure the handle bar.

5. Close the handle bar cover:

6. Attach the leg cover (Part 6) and use a 5mm Allen wrench to tighten it.

7. Secure the handrail bearing end cap (Part 7) firmly.

NO.	Description	Quantity
24	Hexagon socket flat head screws M10*20	1
95	Flat washer ₽ 10.5* ₽ 30*t2.5	1
113	Hexagon socket head bolt M12*40	1
115	Cross recessed pan head screws M4*12	1

Technical diagram of a mechanical device with numbered components and labeled parts

STEP 4

Note: The steps are the same for both the LED and TFT consoles.

1. Remove the fasteners:

- Take out the four M8 screws securing the console set.

2. Feed the rear cable:

• Pass the rear cable of the console through the console mount (Part 8).
• Secure the console mount assembly to the console.

3. Connect cables:

- Take out the bracket rubber sleeve A (Part 70) and bracket rubber sleeve B (Part 71).

- Connect the following:

• Communication line (Part 136) from the instrument rod section to the console
• Hand-held heart rate line (Part 138) to the console.
• Resistance shortcut key connection line (Part 139) to the console.

4. Install the console:

• Open the 4# screw bag and use the screws to install the console set on the handle bar post (Part 2).
• Secure the bracket rubber sleeve A (Part 70) and bracket rubber sleeve B (Part 71) tightly.

5. Connect the network and communication cables:

- Connect the network cable (Part 131/140) and the communication cable (Part 136/137) to the lower part of the handle bar post (Part 2).

- See illustration on the next page

NO. Description Quantity
29 Hexagon socket head bolt M8*20 4
104 Spring washer 8.4¢ 16*11.6 4

Technical diagram of a stationary exercise machine with labeled components and exploded view views

STEP 5

1. Open the #5 screw Bag: Take out all required screws from the 5# screw bag.

2. Install the cover:

3. Push the cover (Part 9) into the handle bar post (Part 2) as shown in the provided diagram.

4. Use a Phillips screwdriver to fasten the two cross-recessed screws, ensuring the cover is securely attached.

5. Close the screw cover:

- Attach the screw cover (Part 10) to complete this step. Ensure all components are properly secured.

NO.	Description	Quantity
116	Cross recessed countersunk head screws M5*12	2

Technical diagram of a stationary exercise machine with numbered components and labeled parts

STEP 6

1. Open the #6 screw Bag: Take out all required screws from the 6# screw bag.

2. Attach the pedal frame:

3. Position the pedal frame (Part 11) at the rear cross section of the frame (Part 1).

4. Use a 6mm Allen wrench to lock the pedal with three M10 x 20 hex flat head screws, ensuring the pedal is securely fastened.

5. Install the pedal (Part 12):

6. Snap the pedal (Part 12) into the pedal frame (Part 11).

7. Lock it in place using 8 M5 x 12 cross recessed countersunk screws to ensure a firm attachment.

8. Cover the pad (Part 13):

- Place the pad (Part 13) onto the pedal (Part 12) and ensure the back buckle is snapped into place securely.

By following these steps, the pedal will be properly installed, ensuring both safety and stability.

NO.	Description	Quantity
24	Hexagon socket flat head screws M10*20	3
116	Cross recessed countersunk head screws M5*12	8

Technical diagram of a stationary exercise machine with numbered components and labeled parts

MANUAL (ENGLISH) 11-20

HANDLEIDING (NEDERLANDS) 21-30

Copyright © Flow Fitness

All rights reserved. Nothing in this instruction manual may be used or reproduced in any form or way without the express written permission of Flow Fitness.

2. INTRODUCTION....13

3. FITNESS 15

What is Fitness.... 15

Training by heart rate.... 15

Determining Your Training Goal 15

Warming up and cooling down 16

Training schedule....17

4. USE 18

Storage, moving and usage.... 18

5. PRODUCT INFORMATION ...... 19

Maintenance.... 19

Troubleshooting....19

6. WARRANTY 20

Warranty 20

HEALTH

IMPORTANT:

Read this instruction manual first and follow the instructions carefully before using the product.

• Consult an expert to determine the training level that is most suitable for you.
• If you experience any dizziness, nausea or any other physical discomfort while training, cease the training immediately and consult a physician.
• Watch your heart beat during the training and immediately stop training when values are inconsistent.
• We advise you to do warming up and cooling down exercises during five to ten minutes before and after use of the product. This way your heart rate can increase and decrease gradually and you can prevent painful muscles.

SAFETY

• Only use this product as described in this instruction manual.
• Before using this product check that the product functions as it should. In case of malfunction or a defect stop training immediately and contact your dealer.
• Do not use the product when there is a malfunction.
• The product has to be positioned on a flat surface.
• The product can only be used by one person at the same time.
• The product can be used by persons weighing up to 200 kg.
• Always make sure that there is at least one meter of free space in all directions around the product when you are training.
• Don't stick any objects in any opening of the product.
• Keep children and pets away from the product.
• Handicapped persons should get consent from a medical expert and follow their directions for training with the product
• Do not place hands or feet under the product.
• Never hold your breath during a training session. Your breathing should be at a normal interval depending on the intensity of the training.
• Start your training schedule slowly and build it up gradually.
• Always wear appropriate clothing during training. Don't wear anything that's too loose and can get caught between moving parts of the equipment.
• When moving the equipment, always use the appropriate lifting techniques to prevent back injury.
• Check screws and bolts regularly and fasten them if they are loose.
• The owner of the product is responsible for all users to be aware of the warnings and instructions as mentioned in this instruction manual.
• This product is intended for use in a clean and dry environment. Storage in cold and / or moist areas could lead to problems with the product.

WARNING

Have your physical condition checked by a licensed physician before you start training. This is particularly important for persons over 35 years old or persons who have any problems with their health. Read all instructions before using the equipment. Flow Fitness is not responsible for any personal injury or damage to property caused by the use of this equipment.

SPECIFICATIONS

Size (cm) 182.5 x 87.2 x 183.5 Stride (cm) 50.8
Power 400 W Resistance range L1 - L40
Category SA User's weight (kg) 200
Temperature 0 ~ 33 °C Net (kg) 188
Transmission system	The secondary transmission	Function and operation	Reference Manual

TECHNOLOGY

EMS (Electromagnetic Resistance)

Self-generator

40 Resistance levels

EXTRA

Comfortable TPR Handle

Anti-Slip Pedals

Self-Generating Motor

Quick Resistance Buttons

Heart Rate Monitoring Function

Ergonomic Design

This manual contains all the information necessary for using and operating this cross-trainer. Additionally, the manual includes tips and advice on how to train effectively.

We recommend that you carefully read this manual before using the Perform Pro X6i to ensure that the product is used optimally and safely.

Flow Fitness wishes you great success and enjoyment in your training.

WHAT IS FITNESS

What is fitness? Generally it can be described as a fitness exercise that causes your heart to pump more oxygen to your muscles via the blood from your lungs. The harder the workout, the more fuel (oxygen) the muscles require to achieve this rate of oxygen. The heart has to pump harder to get the oxygenated blood into the muscles. If you have good stamina, your heart pumps more blood with each heartbeat. The heart will not have to beat that often to transport the necessary oxygen into your muscles. Your resting heart rate and heart rate during exercise will reduce.

TRAINING BY HEART RATE

While training it is important to monitor your heart rate. The heart rate is essential for the result of your training. Your best training heart rate depends firstly on your age. Your maximum heart beat can be determined by this. Secondly, the most effective heart rate depends on your training goals. If your training goal is to lose weight, then the most effective training is at 60% of your maximum heart rate. If your training goal is to improve your stamina, then you should train at 85% of your maximum heart rate. The body stores energy in two forms: carbohydrates and fat. When we exercise we use a combination of these two energy supplies. If the training intensity is at a high level the body will mostly choose the energy that burns fast: carbohydrates. Since there is a limited supply of these carbohydrates you can't continue this for a long period of time. When training at a low intensity the body will mostly choose to use a long lasting source of energy: fat. Since this is stored in large quantities in the body, you can continue this kind of training for a longer time.

DETERMINING YOUR TRAININGS GOAL

Below you will find a schedule allowing you to calculate the best heart rate for your training. In this schedule each age category has a range that your heart rate should be in during your training. The middle column has the values you should try to maintain if you want to lose weight. If you want to improve your stamina you should try to maintain the rates in the right column. For each individual the best way to start training is different. If you have not exercised in some time or are overweight, you should start your training schedule slowly and gradually increase the level of activity.

Age	Losing Weight(beats per minute)60%	Improving stamina(beats per minute)85%
20 - 24 120 - 118 170 - 167
25 - 29 117 - 115 166 - 163
30 - 34 114 - 112 162 - 158
35 - 39 111 - 109 157 - 154
40 - 44 108 - 106 153 - 150
45 - 49 105 - 103 149 - 145
50 - 54 102 - 100 144 - 141
55 - 59 99 - 97 140 - 137
60 and older 96 - 94 136 - 133

In the last chapter of this instruction manual you will find several different training schedules (chapter 5. general information). You can use these schedules to reach your training goals. The schedules are divided in two phases. The first phase can be used for beginners or persons who start training after a long period of inactivity. During this phase the level of intensity is built up gradually. After six weeks the second phase begins. You can then choose a training schedule to lose weight or improve your stamina.

WARMING UP & COOLING DOWN

A good training schedule starts with a good warming up and ends with a cooling down of the muscles. This will prevent painful muscles and injury. Below you will find some suitable exercises.

Silhouettes of a person performing various stretching or exercise poses (no text or symbols)

Head Roll

Tilt your head to the right. Hold this for one second, so that you feel a little pull in the muscles on the left side of your neck. Do the same for the other side, front and back. Repeat two or three times.

Toe Touch

Slowly bend forward with your back and arms relaxed. Bend as far as you can and hold the position for ten seconds. Repeat this two or three times.

Side Stretch

Extend both your arms up in the air and reach as high as you can with your right arm. Lean a bit to the left so that the muscles in the right side of your torso are stretched. Hold this position for one second. Relax and make the same motion on the other side of your body. Repeat this three or four times.

Knee bend

Set your feet shoulder-width apart and your stretched your hands out. Lower yourself no more than 10cm by bending your knees. Come back up again and repeat several times.

Lower back stretch

Begin on all fours. Stretch your arms out in front of you, allowing your face to lower to a position near the floor. Gently sit back. Rest your glutes just above your heels. Ease back and feel the gentle stretch in your lower back.

Hamstring Stretch

Sit down on the floor with your right leg extended in front of you and place the sole of your left foot on the inside of your right upper leg. Bend forward in the direction of your right foot and hold this position for ten seconds. Relax and then do the same with your other leg. Repeat two or three times.

TRAINING SCHEDULE

Schedule week 1 and 2

Train at 60% of your maximum heart rate. Max. 3 times a week.

Warming up 5 - 10 minutes.

Train 4 minutes.

Rest 1 minute.

Train 2 minutes.

Calmly train 1 minute.

Cooling down 5 minutes.

Schedule week 3 and 4

Train at 60% of your maximum heart rate. Max. 4 times a week.

Warming up 5 - 10 minutes.

Train 5 minutes.

Rest 1 minute.

Train 3 minutes.

Calmly train 1 minute.

Cooling down 5 minutes.

Schedule week 5 and 6

Train at 60% of your maximum heart rate. Max. 5 times a week.

Warming up 5 - 10 minutes.

Train 6 minutes.

Rest 1 minute.

Train 4 minutes.

Calmly train 3 minutes.

Cooling down 5 minutes.

After completing the introduction training schedule for six weeks, you can choose the follow-up training schedule that is best suited to your needs. You can choose a schedule that will maximize your weight loss, or one that will improve your stamina. Both training schedules are on the next pages.

Training schedule to improve stamina

follow-up to introduction training schedule)

Schedule week 7 and 8

Train at 90% of your maximum heart rate. Max. 6 times a week.

Warming up 5 - 10 minutes.

Train 7 minutes.

Rest 1 minute.

Train 5 minutes.

Calmly train 1 minute.

Cooling down 5 minutes.

Schedule week 9 and beyond

Train at 90% of your maximum heart rate. Max. 6 times a week.

Warming up 5 - 10 minutes.

Train 10 minutes.

Rest 1 minute.

Train 10 minutes.

Repeat training 2 or 3 times.

Calmly train 1 minute.

Cooling down 5 minutes.

Training schedule to lose weight

(follow-up to introduction training schedule)

Schedule week 7 and 8

Train at 60% of your maximum heart rate. Max. 6 times a week.

Warming up 5 - 10 minutes.

Train 7 minutes.

Rest 1 minute.

Train 5 minutes.

Calmly train 1 minute.

Cooling down 5 minuten.

Schedule week 9 and beyond

Train at 60% of your maximum heart rate. Max. 6 times a week.

Warming up 5 - 10 minutes.

Train 10 minutes.

Rest 1 minute.

Train 10 minutes.

Repeat training 2 or 3 times.

Calmly train 1 minute.

Cooling down 5 minutes.

STORAGE, MOVING AND USAGE

The elliptical can be easily moved by lifting it from the rear of the frame. Once lifted, the elliptical will rest on its transport wheels, allowing you to easily roll it to the desired location. After positioning the product in its new location, you may need to level the elliptical to ensure optimal performance.

Moving the Product:

1. Ensure the Equipment is Completely Stopped

- Before attempting to move the product, verify that the machine is fully stopped and all moving parts have come to rest.

2. Lift the Product

- Stand at the rear of the equipment and securely grip both sides. Use proper lifting technique by bending at the knees and lifting with both hands to raise the back end of the machine.

3. Move to the Desired Position

- Carefully push the product forward to the desired location. Ensure the path is clear of obstacles to prevent any damage or injury during movement.

MAINTENANCE

Regular Inspection and Fastening

Flow Fitness recommends checking and tightening all nuts, bolts, and pivot points every six weeks. Use the tool provided with the product for this task.

Cleaning

After each training session, clean the metal and plastic components using standard cleaning products. Ensure all parts are completely dry before using the equipment again.

Note: Do not use corrosive cleaning agents, as they may damage the equipment.

Usage Environment

To minimize wear and extend the lifespan of the product, the elliptical should only be used indoors in a dry environment.

TROUBLESHOOTING

Problem During a training the elliptical makes beeping or scratching noises.

Solution: Beeping or scratching noise are mostly caused by the plastic cover hitting or scratching the metal frame. The solution to this problem is to spray this components with PTFE spray or Flow Fitness Treadmill Lotion. PTFE is available in hardware stores.

Problem The elliptical does not turn on.

Solution: Ensure all connections are securely in place. As the machine is self-powered, the user must begin exercising to activate the display and generate power for the equipment.

In case your problem is not resolved or not described, consult the Flow Fitness reseller where you purchased this product.

WARRANTY

The warranty is provided by the Flow Fitness distributor of your country and the reseller where you have purchased your product. Please check https://www.flowfitness.com/en/dealers/ for contact information.

1. BELANGRIJKE INFORMATIE......22

Gezondheid 22

Veiligheid 22

2. INTRODUCTIE....23

3. FITNESS 25

Wat is Fitness.... 25

Trainen op hartslag....25

5. PRODUCT INFORMATIE 29

Onderhoud 29

Probleemoplossen....29

6. GARANTIE....30

WARMING UP EN COOLING DOWN

Silhouettes of various human postures in various poses, arranged vertically (no text or symbols)

Head Roll

Cooling down 5 minutes.

Trainingsschema week 3 en 4

Cooling down 5 minutes.

Trainingsschema week 5 en 6

Cooling down 5 minutes.

Cooling down 5 minutes.

Trainingsschema week 9 en verder

Cooling down 5 minutes.

OPSLAG, VERPLAATSING

https://www.flowfitness.com/nl/registreer-uw-product/

Silhouettes of various human postures in various poses, arranged vertically (no text or symbols)

Kopfrollen

10 minuten Training.

1 Minute Pause.

10 minuten Training.

10 minuten Training.

1 Minute Pause.

10 minuten Training.

2. INTRODUCTION....43

3. FITNESS 45

Silhouettes of various human postures in various poses, including stretching, stretching, and kneeling (no text or symbols)

Rotation de la tête

CONDITIONS DE GARANTIE

Exploded view diagram of a car's internal components with numbered parts and labels

136 137 130 142 143 138 139 140 131 135X2 126 128 127X2 124 129 92012 14006 9102 145 146 147 148

NO Description Quantity
1 Frame 1
2 handle bar post 1
3 left handle bar 1
4 right handle bar 1
5 Left rocker arm 1
6 Right rocker arm 1
7 Left swing arm 1
8 Cantilever 2
9 Right swing arm 1
10 Crank 2
11 maintenance cover 1
12 Upper pedal 1
13 Blue plated white zinc swing arm front spacer ring 2
14 Blue plated white zinc swing arm intermediate spacer	2
15 Blue plated white zinc swing arm rear spacer ring 2
16 Instrument adapter 1
17 Holding heartbeat rubber ring 2
18 Adjust the foot pad 4
19 Front foot tube end plug left 1
20 Front foot tube end plug right 1
21 Front roller 2
22 Chrome plated flat washer 1
23 Hexagon nut 1
24 Hardware parts package 1
25 Flat key 1
26 Hardware parts package 1
27 Hexagon lock nut 2
28 Hexagon lock nut 2
29 Hardware parts package 1
30 Outer circlip (for shaft) 4
31 Hexagon socket cylindrical head reamed bolt 1
32 Multi groove belt 1
33 Multi groove belt 1
34 Large pulley 1
35 Crank shaft 1
36 Eccentric wheel 1
37 Pressure wheel 1
38 Small pulley 1
39 Driven wheel 1
40 Swing arm hearing seat 2
41 Rod end hearing 2201 2
42 Left grab 1
43 Right grab 1
44 Hexagon socket bolt with half round head 8

NO Description Quantity
45 Upper pedal 1
46 Rear pedal pad	1
47 Left foot pedal	1
48 Left foot pad	1
49 Right foot pedal 1
50 Right foot pad	1
51 Rocker arm cover	1
52 Outer cover	2
53 Inner cover	2
54 handle	2
55 Snap post 2
56 Pillar left trim cover a	41
57 Pillar left trim cover B	1
58 Pillar right trim cover B	1
59 Pillar right trim cover a	1
60 Cantilever hearing end cap	2
61 Handrail hearing end cap	2
62 Handrail shaft sheath	2
63 Limit strip 2
64 Upper side cover	1
65 Left side cover	1
66 Right side cover	1
67 Rear left cover	1
68 Rear right cover	1
69 Support top cover	1
70 Bracket rubber sleeve a	1
71 Bracket rubber sleeve b	1
72 Lower baffle of meter	1
73 Upper coverofkettle rock	1
74 Kettle rock lower cover	1
75 Heartbeat grip a 2
76 Heartbeat grip B	2
77 Shielding ring	1
78 Lower snap post 2
79 Cantilever shaft shield	2
80 Right swing arm shield	1
81 Left swing arm shield	1
82 rubber plug	9
83 Swing arm hearing end cap	2
84 Front side cover	1
85 Maintenance cover screw cover	2
86 Left and right sheath	2
87 Upper handle rubber ring	2
88 Protective gloves	1
89 The upper cover of the column is fixed on the base	3
90 Under the fixing seat of the upper cover of the column	3
93 Internal tooth lock washer 2
94 Flat washer 2
95 Hardware parts package 1
96 Outer circlip (for shaft) 1
97 Outer circlip (for shaft) 2
98 Inner circlip (for hole) 2
99 Inner circlip (for hole) 2
100 Inner circlip (for hole) 2
101 Spring washer 4
102 Flat washer 4
103 Inner circlip (for hole) 2
104 Hardware parts package 1
105 Flat washer 4
106 Selfaligning ball bearing 2
107 Bearing 2
108 Bearing 1
109 Deep groove ball bearing 4
110 Deep groove ball bearing 8
111 Flatkey 1
112 Hexagon socket head bolt 2
113 Hardware parts package 1
114 Cross recessed pan head screw 6
115 Hardware parts package 1
116 Hardware parts package 1
117 Hexagon socket head bolt 4
118 Hexagon socket bolt with half round head 2
119 Cross recessed pan head tapping screw 2
120 Cross recessed pan head tapping screw 40
121 Cross recessed pan head tapping screw 10
122 Deep groove ball bearing 6005 10
123 Controller 1
124 Battery (connecting line) 1
125 Battery 1
126 Resistance shortcut key connector (-) 1
127 Holding heart rate line (grip section) 2
128 Resistance shortcut key connector (+) 1
129 Network connector 1
130 DC12V input line 1
131 X6i network cable_ Upper segment 1

NO Description Quantity
132 Surface sticker (-)	1
133 Face to face (+)	1
134 Resistance adjustment adapter plate	2
135 Membrane key (resistance adjustment)	2
136 Communication line_ Instrument rod section	1
137 Communication line_ Lower segment	1
138 Hand held heart rate line (instrument rod section)	1
139 Resistance shortcut key connecting line (instrument rod section)		1
140 X6i network cable_ Lower segment	1
141 Magnetron generator_ two-way	1
142 Generator AC output line	1
143 Magnetic control line	1
145 Hardware parts kit	1
146 Hardware parts kit	1
147 Hardware parts kit	1
148 Hardware parts kit	1
149 Left baffle	1
150 Right baffle	1