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Document Sample
Crosstrainer-
ergometer
Item No.: 33810
– Assembly
instructions
– Operating
instructions
– Training
instructions
Contents
General Information
Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Packaging . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Disposal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
The Crosstrainer Ergometer
Components . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Small Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Assembling the Crosstrainer
1. Checking the Packaging Contents . . . . . .............. . . . .... 7
2. Installing the Front and Rear Stabilisers . .............. . . . .... 8
. Installing the Central Post . . . . . . . . . . .............. . . . .... 9
4. Installing the Drink Bottle Holder . . . . . . .............. . . . . . . 10
5. Installing the Computer . . . . . . . . . . . . .............. . . . 10/11
6. Installing the Oval Handlebar . . . . . . . . . .............. . . . . . . 11
7. Installing the Pedals. . . . . . . . . . . . . . . .............. . . . . . . 12
8. Installing the Swivel Arms . . . . . . . . . . . .............. . . . 12/1
9. Connecting the Top and Bottom Sections of the Swivel Arms. . . . . . . 1
10. Installing the Rear Pedal Tubes . . . . . . . .............. . . . . . . 14
11. Installing the Swivel Arm Covers . . . . . . .............. . . . 14/15
12. Power Supply . . . . . . . . . . . . . . . . . . . .............. . . . . . . 15
The Computer
Functions on the LCD Display . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16/17
The Keyboard. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Instructions for Operating the Computer . . . . . . . . . . . . . . . . . . . . . . . . 19
1. Starting the Computer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
2. User Selection . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
. Main Menu (Mode Selection) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Instructions for Using the Training Programs (Modes) . . . . . . . . . . . 20 – 2
.1. MANUAL Mode (Manual Training Program) . . . . . . . . . . . . . . . . . . 20
.2. TEST Mode (Fitness Test Program) . . . . . . . . . . . . . . . . . . . . . . . . 20
.. WATT Mode (Speed-Independent/Watt-Controlled Training) . . . . . . . . 21
.4. PROGRAMS Mode (Preprogrammed Training Programs). . . . . . . . . . 21
Explanation of the Training Programs 1–10 . . . . . . . . . . . . . . . . . . . . . . 22
.5. T.PULSE Mode (Target Heart Rate Programs) . . . . . . . . . . . . . . . . . 2
.6. SPECIAL Mode (Programmable Training Program) . . . . . . . . . . . . . . 2
4. Instructions for Using the Body Fat Measurement,
BMI and BMR Functions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2/24
4.1. Fat Mass . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
4.2. Body Fat in % . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
4.. BMR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
4.4. BMI. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
5. Recovery Pulse Measurement (Fitness Score) . . . . . . . . . . . . . . 24/25
6. Training Documentation Function . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Training Instructions and Training Techniques . . . . . . . . . . . . . . . . . . 26/27
Other things you need to know
Transporting and Moving the Crosstrainer . . . . . . . . . . . . . . . . . . . . . . . 25
Correct Mounting/Dismounting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Resistance Measurement (Watt Measurement) . . . . . . . . . . . . . . . . . . . 27
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Replacement Parts List + Exploded Diagram. . . . . . . . . . . . . . . . . . . 28/29
Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 0
Care and Maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 0
Customer Service . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 0
Warranty/Warranty Card . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
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Explanation of Symbols
Hinweis Achtung Warnung
NOTE CAUTION WARNING
Brings to your attention important Contains important Contains important information
information and instructions while information on avoiding damage on avoiding personal injury.
reading these operating instructions. to the machine.
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General Information
SAFETY INSTRUCTIONS
This training equipment is intended for home use. The equipment complies with the requirements of DIN EN 957-1/9
Class HA and is ITS/GS tested. This equipment, in accordance with the aforementioned standard, has been tested
under a continuous load of 150 kg body weight. The CE mark relates to its electromagnetic compatibility EMC
(EU Directive 89/6/EEC and EN 55081-1). Damage to health cannot be ruled out if this machine is used
improperly (e.g. excessive training, jerky movements without prior warming up, incorrect settings, etc.)!
Before commencing training, you should get a general fitness check-up from your doctor and discuss any heart,
circulatory or orthopaedic problems that may exist.
PLEASE NOTE:
➞ This machine is a Class HA speed-independent training device.
➞ The braking system is speed independent.
➞ Never stop the machine abruptly, always allow it to slowly spin down.
➞ The computer will stop automatically when the pedals are no longer used.
➞ The stepping resistance can be regulated by means of the computer keys (+/-).
➞ The stepping resistance (load) is shown in Watts on the computer display (max. 80 Watt at 80 RPM).
➞ Incorrect and/or excessive training can endanger your health.
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➞ These assembly, operating and training instructions are also required for ordering replacement parts.
➞ Make sure there is no adjusting equipment in the way before commencing your training.
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This training equipment is not suitable for persons who are required to use a pacemaker
or other medical implants!
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➞ Stand the crosstrainer on a solid and flat surface. Ensure the crosstrainer is stable and secure at all times.
➞ Do not step on any parts of the equipment other than the platforms provided.
➞ It is the owner’s responsibility to adequately inform all other persons using the equipment of the potential hazards.
➞ This equipment is intended exclusively for home use and must only be used in enclosed rooms (not outdoors).
➞ Allow only children with a suitable level of mental and physical development to train on the equipment and instruct
them in its correct use.
➞ Not suitable for physically or mentally disabled persons.
➞ Training equipment must never be used as play equipment. Keep unsupervised children away from the equipment!
➞ Place a floor mat under the equipment to avoid damaging the floor.
➞ Never transport the equipment by yourself.
➞ If you need to disassembly the equipment, following the assembly instructions provided in this guide in the reverse
order. If in doubt, contact our customer service team beforehand.
➞ Use the equipment only as described in this guide.
POWER SUPPLY
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➞ Before inserting the plug of the power supply into a powerpoint, compare the mains voltage value specified on the
power supply with the local mains voltage. If the values do not agree, please contact our service team. To isolate the
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equipment from mains, you need to unplug the mains plug. The equipment should therefore only be connected to
easily accessible powerpoints.
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DRINK BOTTLE
➞ Please keep the drink bottle away from infants and babies on account of the detachable lid (swallowing hazard)!
➞ Please note that the mouthpiece of the drink bottle can be removed from the lid for cleaning purposes and will there-
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fore come off at a certain pulling force.
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PACKAGING
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Environmentally compatible and recyclable materials:
➞ External packaging made of cardboard
➞ Molded parts made of foamed, HCFC-free polystyrene (PS)
➞ Sheeting and bags made of polyethylene (PE)
➞ Wrapping straps made of polypropylene (PP)
DISPOSAL
Please dispose of materials in an environmentally-friendly manner!
4
Components
POWER CROSSTRAINER ERGOMETER Features
Training computer with touchscreen and large, well organised Large handlebar
display.
Functions: distance, time, speed, Watts, pulse, RPM, approx. energy
consumption, BMI calculation, BMR (Basal Metabolic Rate), body fat
measurement, fitness score from 1–6.
Programs: 10 training programs incl. Watt/pulse measurement,
4 heart rate programs (55%, 75%, 90% and a customisable
program), 1 customisable training program type, 1 speed-
independent (Watt-controlled) program, built-in receiver for heart rate
transmitters, suitable for all commonly available transmitters
(transmitter not supplied). Pulse measurement
via Mega hand contact
sensors on the swivel
incl. drink bottle with volume marks arms.
and drink bottle holder
horizontally adjustable,
non-slip platform
V-belt drive for ultra quite and
smooth rotation
Flywheel,
approx. 8 kg Height-adjustable
pedal tubes
Transportation
wheels
· Maintenance-free, internal magnetic braking system
Adapter holder integrated, automatic with high-power magnets
floor level · 16 resistance levels controlled via the computer
compensation
Power supply via · stable steel construction
AC adapter · max. load: 150 kg body weight
· Dimensions: approx. 158 x 69 x 164 cm (L x W x H)
· Weight: approx. 59 kg
Included with Delivery
➞ Components as per parts list
➞ Assembly tool
➞ Assembly, operating and training instructions
Important!
Before operating this equipment for the first time, carefully read the assembly, operating and training instructions – in
particular the safety instructions. All functions will then be safe and reliable to use. If passing on the equipment to
someone else, include the assembly, operating and training instructions.
If you have any technical queries regarding this equipment, please contact our service hotline or send us an email.
➞ Telephone: 1800 – 44 75 65 (toll-free within Australia)
➞ Website: www.rsc-sports.com • E-Mail: support@rsc-sports.com
➞ Ordering Replacement Parts: Always provide the exact equipment designation, promotion and order number!
Equipment designation: POWER CROSSTRAINER-ERGOMETER • Item No.: 810 · Promotion: 05/06
5
Small Parts
SMALL PARTS
This page shows all the small parts (screws, washers, nuts and tool) that you will need to assembly the equipment.
The following parts are encased in a blister pack included in the packaging box.
Ø 25 mm washers (0) for installing the stabilisers M10 spring washers (29) for installing the
– 4 PCS stabilisers – 4 PCS
M10 Allen head screws (28) for installing M8 Carriage bolts (22) for installing the pedals – 4 PCS
the stabilisers – 4 PCS
6 mm Allen key () – 1 PC 4 mm Allen key (4) – 1 PC
Knobs (2) for installing the pedals – 4 PCS
Screwdriver (2) – 1 PC
Universal key (67) – 1 PC
6
Assembly
ASSEMBLY
Before starting to assembly the crosstrainer, please take a look at the drawing below and familiarise yourself with the
labelled components.
1. Checking the Packaging Contents
➞ Unpack all the components and place them alongside each other on the floor.
➞ Place the main frame (25) on a flat surface and ensure that is standing stable.
➞ Make certain that you have adequate room for movement (at least 1.5 m) on all sides during assembly.
Main frame (25) Pedal tube, left (20)
Drink bottle (14) Pedal tube, right (11)
Drink bottle holder (15) Pedal, left (21)
Stabiliser, rear (26)
Stabiliser,
front (1)
AC adapter
(104)
Pedal,
right (111) Oval
Computer (1)
handlebar
()
Handlebar
cover (5) Spacer for swivel
arm (9)
Swivel arm, left (2)
Blister pack
Swivel arm, Swivel arm cover (4)
right (110)
7
Assembly
2. Installing the Front and Rear Stabilisers
Before After
(29) Spring washer, 4 PCS (0) Washer, 4 PCS (28) Allen head screw, 4 PCS
2.1. Installing the front stabiliser
Fig. A–B: Take the front stabiliser (1) with integrated transportation wheels and fasten it to the main frame (25)
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using two Allen head screws (28), two spring washers (29) and two washers (0).
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Ensure that the transportation wheels face towards the floor!
Incorporated into the front and rear stabilisers is a floor level compensation device that automatically adju-
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sts to small irregularities in the installation surface.
Fig. A Fig. B
(25)
(1)
(28, 29, 0)
(28, 29, 0)
(1)
2.2. Installing the rear stabiliser
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Fig. A–B: Take the rear stabiliser (26) and fasten it to the main frame (25) using two Allen head screws (28), two spring
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washers (29) and two washers (0).
We recommend that you get a second person to hold the equipment steady while carrying out this assembly
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step.
Fig. A Fig. B
(26)
(25)
(26) (28, 29, 0)
8
Assembly
3. Installing the Central Post
Before After
(25)
(105)
(10)
Fig. A: Screw the six pre-installed Allen head screws (7) with spring washers (12) and curved washers (1) out of
the central post (10).
Fig. B: Carefully slide the central post cover (105) over the central post (10) and bring the central post (10) close
to the main frame (25). Connect together the upper and lower grounding cable and the upper (89) and lower
computer cable (90).
Fig. A Fig. B
(90, 89)
(7, 12, 1) (10)
(105)
(E)
(25)
Fig. C: Slide the central post (10) onto the main frame
(105)
(25). Fig. C
Now firmly fasten the central post (10) to the main
frame (25) using the six Allen head screws (7), six
spring washers (12) and six washers (1). (10)
Slide the central post cover (105) into its final
(7, 12, 1)
position.
(25)
1. Ensure the cables are connected properly and securely otherwise no signal transmission to the
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computer (1) will occur. The cable connection must be located fully inside the frame and must not
project beyond it otherwise the cable could become damaged during insertion of the central post.
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2. If the central post (10) doesn’t appear to be straight, loosen the Allen head screws (7) a little,
straighten the central post and then retighten the Allen head screws (7).
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3. The central post must be straight to allow trouble-free installation of the swivel arms.
9
Assembly
4. Installing the Drink Bottle Holder
Before After
Fig. A: Screw the two pre-installed Allen head screws (16) with washers (4) out of the central post (10).
Fig. B: Fasten the drink bottle holder (15) to the central post (10) using the two Allen head screws (16) and washers
(4).
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Now insert the bottle (14) into the holder (15).
Tightening the screws too much may cause the plastic to break.
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Fig. A Fig B
(10) (16, 4)
(16, 4)
(15)
5. Installing the Computer
Before After
Screw the four pre-installed Phillips head screws (6) out
of the rear of the computer. Fig. A
(1)
Fig. A: Plug the grounding cable (E) connector into the
grounding cable connector projecting from the
rear of the computer.
(89)
Next plug the upper computer cable (89) into (E)
the connection socket at the rear of the (9)
computer and connect the hand pulse cable (9)
to the remaining cables projecting out of the
computer (1)
10
Assembly
Fig. B: Fasten the computer (1) to the central post (10)
using the four Phillips head screws (6). Fig. B (1)
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Ensure the cables are connected properly and
securely otherwise no signal transmission to the
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computer (1) will occur. The cable connection (6)
must be located fully inside the frame and must
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not project beyond it otherwise the cable could
become damaged during insertion of the central
post. (10)
Tightening the screws too much may cause the
plastic to break.
6. Installing the Oval Handlebar
Before After
(6) (6)
Screw the two pre-installed Phillips head screws (6) located under the computer pedestal out of the central post (10).
Fig. A: Screw the front plastic cover (5) onto the central post (10) using a Phillips head screw (6).
Fig. B: Screw the two pre-installed Allen head screws (107) and washers (12) out of the oval handlebar ).
(
Fig. C: Now fasten the oval handlebar ) to the metal rail below the computer pedestal using the two Allen head
(
screws (7).
Fig. D: Screw the rear plastic cover (5) onto the central post (10) using a Phillips head screw (6).
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Tightening the screws too much may cause the plastic to break.
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Fig. A Fig. B (107 + 12)
()
(6)
(5)
Fig. C Fig. D
() ()
(6)
(107 + 12) (5)
11
Assembly
7. Installing the Pedals
Before After
Fig. A: Insert the two carriage bolts (22) from above through the right pedal (111) and through the pedal tube (20).
Fasten them with the aid of two knobs (2). Repeat the procedure for the left pedal (21).
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Fig. B: You can set the pedals in the optimum position for your training by loosening the knobs (2) on the underside
of the pedal.
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Select the pedal positions that are most comfortable for you. Larger persons should select a position
that will ensure that their knees do not knock against the swivel arms during training.
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Fig. A Fig. B
(20)
(20)
(22) (111)
(2)
8. Installing the Swivel Arms
Before After
Fig. A: Screw the two pre-installed Allen head screws (7)
Fig. A (10)
with spring washers (12) and washers (11) out
of the swing arm axles.
Insert a spacer (9) on the right and left axles of
the central post (10).
(9)
(9)
12
Assembly
Fig. B: Insert the upper part of the right swivel arm
(110) onto the right axle of the central post (10). Fig. B (110)
Fasten the right swivel arm (110) onto the right
axle of the central post (10) using a washer (11), (11, 12, 7)
a spring washer (12) and an Allen head screw
(7).
(10)
Fig. C: Insert the upper part of the left swivel arm (2) onto
Fig. C
the left axle of the central post (10).
Fasten the left swivel arm (2) onto the left axle of
the central post (10) using a washer (11), a spring
washer (12) and an Allen head screw (7).
(2) (10)
(11,
12,
7)
Fig. D: Plug the cables of each hand pulse sensor (94) (10)
Fig. D
into the connection socket on the central post
(10). (94)
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Achtung
Ensure the cables are connected properly and
securely otherwise no signal transmission to
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the computer (1) will occur.
9. Connecting the Top and Bottom Sections of the Swivel Arms
Before After
Fig. A: Hold the upper part of the right swivel arm (110)
as close as possible to the lower part of the right Fig. A (18) (110)
swivel arm (19).
Pull gently on the quick adjustment screw (18) so
that the lower part (19) can slide into the upper
part (110).
If the lower part (19) won’t slide in because the
quick adjustment screw (18) is blocking the
opening, first screw out the quick adjustment
screw (18) a little until the lower part (19) is able
to slide in. (19)
As soon as the quick adjustment screw (18)
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clicks in, screw it tight.
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Repeat the above procedure for the upper and lower parts of the left swivel arm (19+2).
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The quick adjustment screws (18) are used to set the angle of the pedal tubes. The steeper the angle,
the more load will be acting on the leg muscles.
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1
Assembly
10. Installing the Rear Pedal Tubes
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Fig. A + B: Screw the right pedal tube (24) in a counterclockwise direction, and the left pedal tube (24) in a clockwise
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direction into the socket on the disc cover (48).
Ensure the pedal tubes are connected properly and securely!
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Fig. A Fig. B
(24) (24)
11. Installing the Swivel Arm Covers
Before After
Fig. A: Press the back part of the right swivel arm cover (4) against the right swivel arm (110).
Fig. B: Now also press the front part of the right swivel arm cover (4) against the right swivel arm (110) and connect
the two parts using two Phillips head screws (17).
Fig. A Fig. B
(110)
(17)
(4)
14
Assembly
Fig. C: Press the back part of the left swivel arm cover (4) against the left swivel arm (2).
Fig. D: Now also press the front part of the left swivel arm cover (4) against the left swivel arm (2) and connect the
two parts using two Phillips head screws (17).
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Tightening the screws too much may cause the plastic to break.
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Fig. C
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(4) Fig. D (4)
(11, 12, 7)
(17)
12. Power Supply
Fig. A: Plug the cable of the AC adapter (104) into the connection socket at the rear of the crosstrainer. Plug the AC
adapter plug into a powerpoint.
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Input: 100~240 V AC /50–60 Hz /250 mA
Output: 6,0 V DC /1,0 A
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When you are not using the crosstrainer, you
Fig. A can store the AC adapter by inserting it into the
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adapter storage slot.
We recommend first winding the cable around
the adapter and then inserting the adapter plug
in the storage slot.
15
Computer
FUNCTIONS ON THE LCD DISPLAY
USER NAME
USER DETAILS STEPPING RESISTANCE
LEVELS 1-16
PULSE
WATT
TIME
KILOJOULE
TOUCHSCREEN
BUTTONS
KM/H DISTANCE
USER PROFILE BUTTONS U1–U4
User name:
This field displays the name of the currently active user.
User details:
Displays BMI, body fat, BMR, gender, age, height, or body weight, depending on the display status.
16
Computer
Pulse:
Displays the measured pulse rate (min. 30 to max. 240 beats).
Your target heart rate (can be preset between 30–240 in increments of 1).
The pulse measurement can occur in two ways:
1. Hand pulse measurement: The two hand pulse sensors are located on the swivel arms. Always ensure that both
palms are resting on the hand pulse sensors at the same time. As soon as a pulse reading is taken, a small
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heart blinks next to the PULSE display on the LCD display.
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The hand pulse measurement should be considered a guide only as deviations from the actual pulse can occur
due to movement, friction, perspiration, etc. The pulse rate related change in skin resistance is so small for
some people that the result cannot be used for accurate pulse measurement. In such cases we recommend
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the use of heart rate measurement.
2. Heart rate measurement: There are many so-called heart rate monitors, comprising a chest strap and a wrist
watch, on the market. The crosstrainer’s computer is equipped with a receiver (no transmitter) that suits these
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commonly available heart rate monitors. If you own one of these devices, then you can read the signal emitted by
your transmitting device (chest strap) on the display.
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If you use both pulse measurement methods at the same time (you are wearing a chest strap and placing both
hands on the hand pulse sensors at the same time), the heart rate monitor will take precedence.
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Neither of these pulse measurement type is suitable for medical purposes!
Time:
1. This field displays the elapsed training time from 1:00 to maximum 99:59 (minutes:seconds) in 1 second
increments.
2. Alternatively, you can set a time in 1 min increments (1:00-99:00 min) that is counted down in 1 second
increments. An alarm alerts you when the value reaches 00:00.
KM/H:
Displays the current speed in km/h (0-99.9 km/h). Displays the revolutions per minute (pedalling rate) from
0-999 RPM.
Distance:
1. This field displays the distance covered from 0.0 to maximum 99.9 km in 0.1 km increments
(100 m).
2. Alternatively, you can set a distance (0.0-99.0 km) that is counted down in 0.1 km increments
(100 m). An alarm alerts you when the value reaches 0.0.
Watt:
This field displays the current stepping resistance. The maximum displayed value is 999 Watt.
The Watt value can only be preset in the WATT training mode, which is a speed-independent training
program, and can be set in increments of 10 (10-350).
Kilojoule:
1. This field displays the kilojoule consumption from 0 to maximum 9990 in increments of 10.
2. Alternatively, you can set a quantity in increments of 10 (0-9990) that is counted down in 1 kilojoule
increments. An alarm alerts you when the value reaches 0:0.
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These values serve as a guide only and are not suitable for medical purposes.
1 Kilojoule represents the amount of energy needed to lift 1 kg to a height of 1 meter in 1 second.
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1 calorie represents the amount of energy needed to heat 1 litre of water by 1°C.
Conversion: 1 Kilocalorie = 4.185 Kilojoules; 1 Kilojoule = 0.239 Kilocalories
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Stepping resistance levels:
Every rectangular box in each of the bars (program stages) represents one of 16 load levels. If you set a
specific training time in one of the programs, then:
Training duration per bar = preset training time/10 (= 10 program stages).
17
Computer
THE KEYBOARD
Press the MODE button to:
1. Confirm your selection of a particular training program mode.
MANUAL Manual training program (MANUAL mode)
TEST Fitness test program (TEST mode)
WATT Speed-independent, watt-controlled training program (WATT mode)
PROGRAMS 10 preprogrammed training programs (P1-P10 mode)
T.PULSe 3 preprogrammed target heart rate training programs (55%, 75%, 90% MAX HR mode)
1 target heart rate training program with user defined target heart rate setting (IND Mode)
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SPECIAL Programmable training program (SPECIAL mode)
2. If training in countdown mode, press this button to confirm the relevant target value.
Achtung
Countdown mode is only possible for the following parameters: time, distance and kilojoule
Hinweis
1. To start or stop the counting process on the computer display
2. To start or stop the body fat/BMR/BMI measurement (PROGRAM 18)
1. Allows you to adjust the stepping resistance during training.
2. You can select a training program or enter one or more parameters which you then confirm by pressing
Warnung
the MODE button.
Achtung
Note:
Hinweis
You can exit any program mode while in STOP(=PAUSE) mode by pressing the DOWN or UP button.
Press the RESET button to reset all parameters to 0.
Reset function:
Option 1: If you hold down the RESET button for longer than 4 seconds, the computer restarts. Unsaved
information is lost.
Option 2: Disconnect the crosstrainer from mains and then plug the power supply back into the powerpoint.
Unsaved information is lost.
1. Press the RECOVERY button at the completion of training to start the recovery pulse measurement
2. Press the RECOVERY button to cancel the measurement process, or after completion of the
measurement process, and return to the main menu.
Accesses the body fat/BMR/BMI measurement mode which you then start by pressing the
MEASUREMENT button again.
On completion of your training you can save the following parameters of your just completed training session
by pressing the SAVE button: average pulse, training time, average speed in KM/H, training distance cove-
red, average WATT output, energy consumption in kilojoules. You can also save the results of a BMI, BMR
or body fat measurement. The BMI, BMR and body fat values take up one memory location.
Saved data can be reloaded (recalled).
USER PROFILE BUTTONS
To make the computer more user-friendly, each of the four user profile buttons provides access to the
following data: eight character user name, all user-specific settings, e.g. age, gender, height, body weight.
Training documentation function: 1 to a maximum of 30 saved training sessions.
18
Computer
INSTRUCTIONS FOR OPERATING THE COMPUTER
1. Starting the Computer
Please note the following important instructions before using the equipment for the first time:
➞ Please do not stand on the crosstrainer while plugging it in.
➞ When setting up the crosstrainer, ensure there is adequate space around it on all sides
(at least 1 m to the rear, at least 1 m to the side).
➞ To protect your floor against soiling or damage, we recommend laying a mat or an old carpet
under the crosstrainer.
➞ Take note of all the points discussed in the “Safety Instructions” and “Training Instructions” sections.
1.1. Connect the power supply cable to the crosstrainer, and insert the plug of the power supply (Part No. 104) into
the powerpoint. It must be installed and earthed in accordance with local regulations.
Technical specifications of the power supply:
Input: 100~240 V AC /50–60 Hz/250 mA
Warnung
Output: 6,0 V DC/1,0 A
1.2. A beep can be heard as the computer starts.
Achtung
If the computer is not used for more than 4 minutes, it will turn off automatically. To start it again,
step on the pedals or press any of the buttons.
Hinweis
2. User Selection
Option 1: ➞ Training without a personal user profile – non-user specific training menu.
1. Wait until the computer has loaded.
2. The computer starts with the user who completed the last training session. Press one of the four user profile
buttons (U1-U4) to access the pre-configured personal data of the respective user; press it again to access user 0
(displayed as UO, non-user specific training menu).
3. User 0 (non-user specific training menu) provides access to the manual, preset and WATT programs and their
respective functions.
4. Note that the non-user specific training menu does not allow personal data or training sessions to be saved.
Option 2:
➞ Training with a personal user profile – user specific training menu.
1. Press the relevant user button (U1-U4). To utilise the options and functions of the four personal user profiles,
you need to press one of the user profile buttons labelled U1 to U4. For detailed information on the options and
functions of the personal user profiles, refer to the sections “Personal user profile buttons” (see KEYBOARD) and
“Training documentation function” (see p. 25).
2. User details:
If you have previously recorded your user details, your personal user name appears in the “User name” field.
Confirm the height, weight, age, etc. values by pressing the MODE button. When logging on as a user the first
time, or changing your personal user details, proceed as follows: You can access any of the training programs by
pressing the UP or DOWN button.
3. Entering your user name:
The first of the eight character fields blinks. Select the first character of your desired name by pressing the
UP or DOWN button and confirm your input using the MODE button. Do the same for the remaining seven charac-
ter fields. Once you have confirmed the last character, the LCD display switches to the gender selection step.
4. Use the UP and DOWN buttons to select your gender. Confirm your selection by pressing the MODE button.
5. You are now prompted to enter your age. Increase the value using the UP button; reduce the value using the
DOWN button. Confirm your selection by pressing the MODE button.
6. The computer now requires your height. Increase the value using the UP button; reduce the value using the DOWN
button. Confirm your selection by pressing the MODE button.
7. Lastly you need to enter your weight. Increase the value using the UP button; reduce the value using the DOWN
Warnung
button. Confirm your selection by pressing the MODE button. The maximum user weight of this crosstrainer is
150 kg. Persons above 150 kg must not use this training equipment.
Achtung
If you keep holding down the UP or DOWN button, the value will increase/decrease automatically until you let
Hinweis
go of the button.
All the necessary details are now entered and the main menu is displayed.
19
Computer
3. Main Menu (Mode Selection)
The currently active training program blinks on the display. Press the UP or DOWN button to select the desired trai-
ning mode.
Confirm the desired program (mode) by pressing the MODE button.
INSTRUCTIONS FOR USING THE TRAINING PROGRAMS (MODES)
This training equipment supports a number of different types of operation (training modes) that will now be described.
3.1 MANUAL (MANUAL TRAINING PROGRAM):
This mode allows you to individually adjust the stepping resistance during training.
1. To select this mode from the main menu, press the UP or DOWN button until the MANUAL program appears and
confirm your selection by pressing the MODE button.
2. The MANUAL symbol blinks. You are now in MANUAL training mode.
3. Now press the START/STOP button to commence training. All parameters such as time, distance, kilojoule, pulse,
RPM and Watt begin to count.
4. You can freely adjust the stepping resistance upwards or downwards during training by pressing the UP or DOWN
buttons.
5. The blinking bar indicates the particular program stage you are currently in.
Warnung
6. Pressing the START/STOP button again takes you into PAUSE mode. All parameters stop counting and the word
STOP in the bottom left edge of the display indicates that you are in PAUSE mode. To continue your training, press
the START/STOP button again.
Achtung
While in PAUSE mode, you have the option of pressing the UP or DOWN button to cancel the training session
and return to the main menu.
Hinweis
If you want to preset certain training objectives and have them counted down during training, press the MODE button
instead of pressing the START/STOP button. Press the UP or DOWN button, for example to specify a training time,
and confirm your input by pressing the MODE button. If you want to preset certain training objectives and have them
counted down during training, press the MODE button instead of pressing the START/STOP button. Press the DOWN or
UP button, for example to specify a training time, and confirm your input by pressing the MODE button. You can specify
time, distance or kilojoule values. Whichever value reaches 0 first ends the training program. If you press the START/
STOP button again, the countdown will continue for the other values until the next preset value reaches 0. Pressing the
START/STOP button again continues the countdown of the last remaining value to 0. Values for the objectives that you
have already met continue to increase from the preset value. (Example: Objectives: 30:00 minutes, 20.0 km – after 30
minutes you still have 5 km left. After pressing the START/STOP button, the time counts from 30:00 minutes again and
the remaining distance continues to count down. Whenever a value reaches 0, the computer indicates this by an alarm
signal.)
3.2. TEST MODE (FITNESS PROGRAM):
The objective of this program, which lasts 12 minutes, is to determine your current level of fitness. Since the
constant stepping resistance used is preset at level 5, this program should only be used by persons with training
experience. It is important to measure your pulse during the test and not exceed your max. heart rate value.
This program enables you to monitor the improvement in your level of fitness.
1. To select this mode from the main menu, press the UP or DOWN button until the TEST mode appears and confirm
your selection by pressing the MODE button.
2. The display remains in standby mode, and the STOP symbol (PAUSE symbol) appears. Press the START/STOP
button to start the countdown. Your training data SPEED, DISTANCE, KILOJOULE, WATT, PULSE and REVOLUTIONS
PER MINUTE are displayed and begin to count. The training time counts down from 12 minutes.
➞ The stepping resistance is prescribed by the program and cannot be adjusted by the user. The stepping resistance
cannot be changed and remains on stepping resistance level 5. You can control the load via your stepping rate and
your heart rate.
➞ Always train within a target heart rate range that is suitable for you (see p. 23 [3.5. Target Pulse]) and do not
exceed that range.
Warnung
3. Test evaluation: After 12 minutes, the result is displayed as a fitness score between F1 and F5, where F1 is the
best score, and F5 the worst. You can also compare the DISTANCE, WATT, KILOJOULE values of previous tests
performed at the same stepping rate and heart rate in order to monitor your increase in performance.
Achtung
Based on the user details: age, height, weight and gender, the computer calculates the distance that ought to
have been covered within the 12 minutes. This distance is not displayed. The fitness scores F1 to F5 are
Hinweis
awarded according to whether you achieved the calculated distance.
20
Computer
3.3. WATT MODE (SPEED-INDEPENDENT/WATT-CONTROLLED TRAINING PROGRAM):
This mode allows you to perform a watt-controlled, speed-independent training session.
1. To select this mode from the main menu, press the UP or DOWN button until the WATT program appears and
confirm your selection by pressing the MODE button. The display remains in standby mode and the STOP symbol in
the bottom left of the computer display blinks. The user details field displays 100. You can adjust this Watt value
upwards or downwards by pressing the UP or DOWN button. If you keep holding down the UP or DOWN button,
the value will increase/decrease automatically until you let go of the button.
2. Having confirmed the Watt value you entered by pressing the MODE button, you can set a training time by
pressing the UP or DOWN button.
3. Having confirmed the training time you entered by pressing the MODE button, you can set a training distance by
pressing the UP or DOWN button.
4. Having confirmed the training distance you entered by pressing the MODE button, you can set a kilojoule value by
pressing the UP or DOWN button.
5. Having confirmed the kilojoule value you entered by pressing the MODE button, you can set a maximum heart rate.
6. Having confirmed the maximum heart rate by pressing the MODE button, press the START/STOP button to start
the training session.
The training time, training distance and kilojoule values count down. Whichever value reaches 0 first ends the
training with an audible signal. Press the START/STOP button to initially switch to PAUSE mode. The word STOP in
the bottom left of the computer display indicates that you are in PAUSE mode. To continue your training, press the
START/STOP button again. The remaining values continue to count down. After the restart, the already reached
kilojoule, distance and/or kilojoule value counts down to the completed value again. The next preset value that
reaches 0 ends the training with an audible signal. You can continue in this manner until the last preset value
reaches 0.
3.4. PROGRAMS MODE (PREPROGRAMMED TRAINING MODES):
This mode allows you to select from 10 predefined training programs.
1. Select the desired training program (P01-P10) from the main menu by pressing the UP or DOWN button and
confirm your selection by pressing the MODE button.
2. The display remains in standby mode, and the STOP symbol (=PAUSE) appears. Press the START/STOP button to
start the counter. Your training data TIME, KM/H, DISTANCE, KILOJOULE, REVOLUTIONS PER MINUTE, WATT and
Pulse begin to count.
If you want to preset certain training objectives and have them counted down during training, press the MODE
button instead of pressing the START/STOP button. Press the DOWN or UP button, for example, to specify a
training time and confirm your input by pressing the MODE button. You can specify time, distance or kilojoule
values. Whichever value reaches 0 first ends the training program. If you press the START/STOP button again, the
countdown will continue for the other values until the next preset value reaches 0. Pressing the START/STOP
button again continues the countdown of the last remaining value to 0. Values for the objectives that you have
already met continue to increase from the preset value. (Example: Objectives: 30:00 minutes, 20.0 km – after
30 minutes you still have 5 km left. After pressing the START/STOP button, the time counts from 30:00 minutes
again and the remaining distance continues to count down. Whenever a value reaches 0, the computer indicates
this by an alarm signal.)
3. Press the UP or DOWN button to increase or decrease the preset load values.
4. Pressing the START/STOP button again takes you into PAUSE mode. All parameters stop counting and the word
Warnung
STOP in the bottom left edge of the display indicates that you are in PAUSE mode. To continue your training, press
the START/STOP button again.
Achtung
While in PAUSE mode, you have the option of pressing the UP or DOWN button to cancel the training session
and return to the main menu.
Hinweis
21
Computer
Explanation of the training programs
STRESS/DESTRESS PROGRAMS: These fitness programs are primarily intended for improving your basal metabolism
and low end endurance. They attempt to bring your body into shape by subjecting it to load and recovery phases of
differing but for the most part uniform intensities. When starting out on your training program with the ergometer,
you should perform the STRESS/DESTRESS PROGRAMS with a low maximum load so as not to overstress your body.
Warnung
LOAD PROGRAMS: Load programs increase the load to varying intensities but in regular steps. Because they increase
the load uniformly, these programs are also very good for improving your cardiovascular system, your low end
Achtung
endurance, but also your high end endurance.
Don’t forget to do a cool down and stretch afterwards.
Hinweis
INTERVAL PROGRAMS: The interval programs are characterised by repeated, widely differing load and recovery
phases of a specific kind. Interval programs have a higher stress effect on the cardiovascular system and should only
be used after an extended period of training.
PROGRAM 01 Tour (Stress/Destress Program):
This program begins in a low resistance range. The resistance increases in irregular steps. A
specific training time is spent at each step.
After a maximum value is reached, the load decreases somewhat. The load then increases
once more to a value slightly above the previous maximum value.
PROGRAM 02 Sprint Interval (Interval Program):
This program begins with a relatively rapid and irregular increase in the stepping resistance.
After reaching a high stepping resistance that needs to be sustained for a short time, the
resistance falls again to the starting level. This process repeats itself.
PROGRAM 03 Interval (Interval Program):
This program begins with a steady increase in the stepping resistance. After reaching a high
stepping resistance that needs to be sustained for a short time, the resistance falls again to
the starting level. This process repeats itself.
PROGRAM 04 Hillside (Stress/Destress Program):
This program begins in a low resistance range, then the resistance increases in regular steps.
A specific training time is spent at each step. After a maximum value is reached, the load
decreases for a step. The load then increases once more to a value above the previous
maximum value.
PROGRAM 05 Hill (Load Program):
You start your training on the flat and then climb in steady steps until the maximum value is
reached.
PROGRAM 06 Hill (Load Program):
You start your training on the flat and then climb in irregular steps until the maximum value is
reached.
PROGRAM 07 Mix (Stress/Destress Program):
The time periods and loads are irregular. You start your training on the flat. After a moderate,
somewhat longer climb you arrive at a descent. This is followed by a short and steep climb,
a descent and then a moderately steep and short climb.
PROGRAM 08 Ramp (Stress / Destress Program):
This program begins in a low resistance range. The resistance increases in steps. A specific
training time is spent at each step. After a maximum value is reached, the load decreases to
a value somewhat above the starting level.
PROGRAM 09 Up/Down (Stress/Destress Program):
This program begins with a short flat section followed by a climb.
After a recovery phase (descent) a new, steeper climb is encountered. This load needs to be
sustained until the next descent.
PROGRAM 10 Hill (Load Program):
Irregular load program.
After a short warm-up phase, you will reach the first moderately long climb. After a sustained
period of load, the program progresses to a steep climb that ends on the hill.
22
Computer
3.5. T.PULSE MODE (4 TARGET PULSE PROGRAMS):
The T.PULSE training mode allows you to select between 4 target programs.
In this mode, the stepping resistance is automatically adjusted to a prescribed target heart rate (target pulse) value
so that you are always training in the correct target pulse range.
1. To select this mode from the main menu, press the UP or DOWN button until the T.PULSE (target pulse) program
appears and confirm your selection by pressing the MODE button.
2. Now select your desired target pulse range: 55%, 75%, 90% or a customised target and confirm your selection
Warnung
by pressing the MODE button. Enter your customised target using the UP or DOWN button.
3. Start the training session by pressing the START/STOP button.
Achtung
While in PAUSE mode, you have the option of pressing the UP or DOWN button to cancel the training session
and return to the main menu.
Hinweis
If you want to preset certain training objectives and have them counted down during training, press the MODE button
instead of pressing the START/STOP button. Press the UP or DOWN button, for example to specify a training time,
and confirm your input by pressing the MODE button. If you want to preset certain training objectives and have them
counted down during training, press the MODE button instead of pressing the START/STOP button. Press the DOWN or
UP button, for example to specify a training time, and confirm your input by pressing the MODE button. You can specify
time, distance or kilojoule values. Whichever value reaches 0 first ends the training program. If you press the START/
STOP button again, the countdown will continue for the other values until the next preset value reaches 0. Pressing the
START/STOP button again continues the countdown of the last remaining value to 0. Values for the objectives that you
have already met continue to increase from the preset value. (Example: Objectives: 30:00 minutes, 20.0 km – after 30
minutes you still have 5 km left. After pressing the START/STOP button, the time counts from 30:00 minutes again and
the remaining distance continues to count down. Whenever a value reaches 0, the computer indicates this by an alarm
signal.)
INCORRECT OR EXCESSIVE TRAINING CAN CAUSE DAMAGE TO YOUR HEALTH!!!
Ensure that you always train with a target pulse setting that is suitable for you. For further information, see the
‘Training Instructions’ section.
Warnung
Achtung
3.6. SPECIAL MODE (PROGRAMMABLE TRAINING PROGRAM)
This mode allows you to prepare and save a customised program.
Hinweis
1. To select this mode from the main menu, press the UP or DOWN button until the SPECIAL program appears and
confirm your selection by pressing the MODE button. The SPECIAL symbol blinks.
2. To now create your own personal training profile, proceed as follows:
2.1. Set the desired height of the bar by pressing the UP or DOWN button and confirm your input by pressing the
MODE button. The higher the bar, the higher the stepping resistance. After pressing the MODE button the
next bar is automatically activated so that you can set the resistance.
2.2. Repeat the above procedure for each of the other bars. The currently active bar blinks. Once all the bars are
programmed, start your training session by pressing the START/STOP button. All parameters begin to count.
The stepping resistance for the currently active bar can be adjusted during training by pressing the UP or
DOWN button. The blinking bar indicates the particular program stage you are currently in.
Warnung
Pressing the START/STOP button again takes you into PAUSE mode. All parameters stop counting and the symbol
STOP in the bottom left edge of the computer display indicates that you are in PAUSE mode. To continue your training,
press the START/STOP button again.
Achtung
While in PAUSE mode, you have the option of pressing the UP or DOWN button to cancel the training session
and return to the main menu.
Hinweis
4. Instructions for Using the Body Fat Measurement, BMI and BMR Functions
Whenever the computer is in STOP or PAUSE mode, you can access the BMI, BMR and body fat programs by
pressing the MEASURE button.
➞ Press the MEASURE button again to start the measurement process.
➞ The first measurement result appears after approx. 10 to 20 seconds.
Warnung
➞ BMI and body fat mass in kilograms appears in the USER DETAILS field, BMR in the DISTANCE field.
Achtung
The BMI, BMR and body fat values are displayed in alternation.
It is important that you cover the hand pulse sensors with both hands during the measurement process
otherwise a correct result cannot be obtained.
Hinweis
The calculated values can be saved and reloaded by pressing the SAVE/LOAD button; the three values take up one
memory location.
On completion of the measurement, press the MEASURE button to return to the main menu.
23
Computer
4.1. FAT MASS:
Displays your body fat content in %.
4.2. BODY FAT in %
The following table will help you assess your fat value. Please note that this measured value is not based on any clini-
cal measurement method and may therefore differ from the actual value.
For a precise measurement of your body fat content, please contact your doctor.
GENDER / % FAT LOW GOOD NORMAL TOO HIGH
MALE <13 % 13 % – 25,8 % 26 % –30 % >30 %
FEMALE <23 % 23 % –35,8 % 36 % –40 % >40 %
4.3. BMR (Basal Metabolic Rate)
Definition: BMR is the energy required to maintain the body’s functions – measured at rest, lying down, at 20
degrees C, 12 hrs after food intake.
Level of activity Activity factor
very light BMR x 1,2 (e.g. little or no training, seated activities)
normal activity BMR x 1,3
moderately active BMR x 1,4 (e.g. light training/sport, 3-4 hrs/week)
active BMR x 1,6 (e.g. a lot of training/sport, 4-5 hrs/week)
highly active BMR x 1,9 (hard training/sport & physical work)
Multiple the computer’s BMR measurement with your level of activity. The result is your body’s energy factor in
calories.
4.4. BMI (Body Mass Index)
Definition: The BMI provides an evaluation scale for your body weight.
Calculation (Harris-Benedict formula): BMI = body weight/(height in m)2
The following tables will help you assess your BMI value. Please note that this measured value is not based on any
clinical measurement method and may therefore differ from the actual value. For a precise measurement of your
BMI, please contact your doctor.
Age group normal BMI Emanciated = < 15 BMI
19–24 years old 19 – 24 Underweight = < 17,5 BMI
25–34 years old 20 – 25 Borderline range = < 19 BMI
35–44 years old 21 – 26 Normal = 19 – 24 BMI
45–54 years old 22 – 27 Overweight = 25 – 29 BMI
55–64 years old 23 – 28 Fat = 30 – 39 BMI
>64 years old 24 – 29 Obese = 40 + BMI
5. Recovery pulse measurement
End your current training session by pressing the START/STOP button.
Ensure that you cover the Mega hand contact sensors well during the last 10 seconds of your training session. Press
the RECOVERY button and cover the Mega hand contact sensors again with both hands. The computer now pauses all
displays other than time and pulse. The time counts down from 00:60 to 00:00. When the display reaches 00:00, a
fitness score with a value between F1 and F6 appears on the computer screen.
Calculation of the fitness score:
(Recoverability of your heart rate)
(Heartbeat at the end of training)
– (Heartbeat 60 seconds after pressing the RECOVERY button)
= Difference
The computer awards a fitness score between F1 and F6 based on this difference. The higher the difference, the
better your recovery and the fitness score awarded by the computer. You can use the fitness score to monitor your
increase in performance. Press the RECOVERY button again to return to the main menu.
24
Transporting and Moving
the Crosstrainer/Computer
6. Training Documentation Function
6.1. Saving a training session
➞ End your training session by pressing the START/STOP button.
➞ The STOP symbol appears at the lower left edge of the LCD display.
➞ Press the SAVE button to save your training session.
➞ Every training session is assigned a number that increases from 1 to 30.
➞ When all 30 memory locations are in use, the oldest training session will be overridden by the current training
session.
6.2. Loading a training session
To reload one of the training sessions saved in the 30 memory locations, proceed as follows:
1. Press the user button U1 to U4 that you programmed for yourself.
2. Press the LOAD button to call up the desired memory location (training session) from 1 to 30.
3. Press the LOAD button to call up the saved parameters for each memory location (training session).
4. Press the START/STOP button to exit LOAD mode again.
Overview of the computer display:
Function Initial value Range Increments
Time 0:00 1:00 ~ 99:00 1:00
Distance 0.00 1.00 ~ 99.00 1.0
Kilojoule 0 10 ~ 9990 10
Pulse 30 30 ~ 240 1
Program 1 1 ~ 16 1
Watt 100 10 ~ 350 10
User name – A~Z –
Gender Male Male/Female –
Age 30 10 ~ 99 1
Height 170 100 ~ 200 1
Weight 70 20 ~ 150
TRANSPORTING/MOVING THE CROSSTRAINER
➞ Before relocating the crosstrainer using the transportation wheels, always ensure that the power supply is unplugged
and removed from the crosstrainer. Store the power supply in the adapter holder at the back of the crosstrainer.
➞ Grasp the ergometer at the oval handlebar (Part No. 3). Using the right foot, immobilise the lower end of the front
stabiliser.
➞ Now tilt the crosstrainer in your direction until it can be moved with the aid of the wheels. Ensure that you only move
the crosstrainer across an even surface. Once you have reached the desired location, carefully bring the crosstrainer
into the upright position again.
25
Correct Mounting/
Dismounting/Training
CORRECT MOUNTING/DISMOUNTING
➞ To avoid injuries, begin by stepping on the right or left pedal with just one leg.
➞ It is important that you hold onto the oval handlebar with both hands while doing so. Only reach for the left and right
swivel arms once you are standing with both feet on the pedals.
Warnung
➞ Reverse the above procedure when dismounting. Move your hands from the swivel arms to the oval handlebar and
keep them there. You can now step off the pedals.
Achtung
Do not step on the plastic covering of the crosstrainer.
Hinweis
TRAINING INSTRUCTIONS
General:
In principle, any healthy person can commence a fitness training regime. Bear in mind, however, that long lapses
cannot be made up for in a short time. Physical fitness, endurance and wellbeing can easily be achieved through a
suitable exercise program. Your condition will start to improve after a relative short period of regular training and your
heart, and circulatory and musculoskeletal systems will be given a boost. Your oxygen update capacity will also improve.
Warnung
Other positive changes will take place in your metabolic system. It is important to tailor the training to your own body
and not to overdo it. Remember that sport is supposed to be fun.
Achtung
WE HIGHLY RECOMMEND THAT YOU CONSULT YOUR DOCTOR BEFORE COMMENCING A TRAINING REGIME.
Hinweis
Important!
➞ Regular and long term training.
A)
➞ Wear clothing that is comfortable and breaths (e.g. a tracksuit). B)
➞ Wear shoes with non-slip rubber soles.
D)
➞ Never train barefoot (risk of injury)!
➞ Do not eat a meal an hour before or after your training session. F)
➞ Drink adequately!
➞ Do not train when tired or exhausted.
➞ The crosstrainer will not only train your endurance and
cardiovascular system but also your legs, arms and upper
body muscles.
Crosstrainer training technique C)
➞ Hold your upper body as upright as possible.
A)
➞ Look straight ahead in front of you.
B)
➞ The movement should mainly come from your legs.
C)
➞ The arms are only used to stabilise your upper body
D)
(Caution: Never train hands-free!)
➞ E) As in the traditional cross-country skiing style, your
heels should be raised a little.
➞ F) Feel free to move your hand positions now and then. E)
Planning your training
The decisive factor is your current physical capacity – please discuss this with your doctor first. In general terms your
training session should be divided into three separate training phases:
WARM UP – TRAINING – COOL DOWN
WARM UP: Prepares the muscles and organism for the work ahead. It reduces the potential risk of injury. Suitable
exercises include aerobics, stretching exercises and running. Always start your training session with a
warm up phase.
TRAINING: Adhere to the recommendations for your specific training equipment. You can monitor the load intensity
by means of your heart rate. Discuss your training with your doctor.
COOL DOWN: Your body needs time for recovery during and after training. A beginner requires a longer recovery
time than a trained athlete.
26
Training/Resistance Measurement
There are five training zones that individually, or collectively play a role in your training – depending on your personal
goal. The specific values are:
Healthy heart zone 50 – 60 % of your MHF Calculation of the maximum heart rate:
Fat burning 60 – 70 % of your MHF
Aerobic zone 70 – 80 % of your MHF
MHF= 220–age
Anaerobic zone 80 – 90 % of your MHF
Red-line zone 90 – 100 % of your MHF
The Health Zone
The health zone stands for slow, prolonged endurance loading. The load should be light and relaxed. This zone provides
a basis for increasing your physical capacity and should be used by beginners or persons in poor condition.
The Fat Burn Zone
This zone not only strengths your heart but also provides the optimum conditions for burning off fat because most of
the calories you consume are sourced from body fat and only a little from carbohydrates. You body needs to get used
to this training first, so give it a bit of time. After that: The longer you can sustain this training, the more effective it
will be.
The Aerobic Zone
When you train in the aerobic zone you burn more carbohydrate than fat. The higher load strengthens your heart and
lungs. If you want to become fast, stronger and increase your stamina, you need to train in the aerobic zone also. This
training has an enormous beneficial effect on your heart and respiratory system.
The Anaerobic Zone
Training in this zone increases your ability to metabolise lactate, which allows you to train hard without producing exces-
sive amounts of lactate. It is hard training where you will experience the typical pain of hard training, e.g. exhaustion,
difficult breathing and tiredness. This training will benefit in particular those people who are interested in high perfor-
mance training. If you only want be fit, then you never need to train in this zone.
Red-Line Zone
This is the highest intensity zone and should only be used with the utmost caution. Only train here if you are extremely
fit and have practical knowledge of prolonged high-performance training. This range can easily lead to injuries and over-
loading. This is extremely difficult training that should best be left to high-performance athletes. Sports medicine consi-
ders the following exercise amounts to be effective:
FREQUENCY/DURATION:
Daily 10 minutes
2–3 x weekly 20 – 30 minutesv
1–2 x weekly 30 – 60 minutes
RESISTANCE MEASUREMENT (WATT MEASUREMENT)
The Watt measurement is performed directly at the crank
(without pedals or swivel arms).
The power rating will not be quite the same when the pedals Watt Test Computer Watt
Machine Display
and swivel arms are installed.
User-determined factors can also influence the value greatly, Flywheel
e.g. height, weight and individual settings of the pedals.
A further deviation can arise depending on the extent to
which the exercising person is using the swivel arms.
Carrying out the Watt measurement:
RPM during the test: Settings to be checked:
Control
50 U / min. 50 W und 100 W Unit
Braking System
60 U / min. 150 W und 200 W
27
Exploded Diagram
28
Replacement Parts List
TEILELIS TEILELIS
No. Description Quantity No. Description Quantity
1 Computer . . . . . . . . . . . . . . . . . . . . . . ... .... . . 1 62 Nut 3/8” x 26W x 7H . . . . . . . . . . . . . . . . . . . . . . 1
2 Swivel arm, left . . . . . . . . . . . . . . . . . . ... .... . . 1 63 Nut 3/8” x 26W x 4H . . . . . . . . . . . . . . . . . . . . . . 1
3 Oval handlebar. . . . . . . . . . . . . . . . . . . ... .... . . 1 64 Chain case, left . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
4 Swivel arm cover . . . . . . . . . . . . . . . . . ... .... . . 4 65 Cover, front left . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
5 Oval handlebar cover . . . . . . . . . . . . . . ... .... . . 2 66 End cap for swing arm . . . . . . . . . . . . . . . . . . . . . . 2
6 Phillips head screw for central post cover M5 x 15 . . 6 67 Universal key . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
7 Allen head screw M8 x 20 . . . . . . . . . . ... .... . 10 68 Screw for cover, M5 x 15 . . . . . . . . . . . . . . . . . . . . 8
8 Washer, corrugated ø 15.5 . . . . . . . . . ... .... . . 4 69 Phillips head screw for chain case M5 x 25 . . . . . . . 7
9 Spacer for swivel arm. . . . . . . . . . . . . . ... .... . . 2 70 Washer ø 22 ø 8.4 . . . . . . . . . . . . . . . . . . . . . . . . 2
10 Central post . . . . . . . . . . . . . . . . . . . . ... .... . . 1 71 Screw for fastening the stabiliser cover M5 x 25 . . . 20
11 Washer ø 22 ø 15 . . . . . . . . . . . . . . . ... .... . . 2 72 Flange hexagon bolt M8 x 25 . . . . . . . . . . . . . . . . . 2
12 Spring washer M8 . . . . . . . . . . . . . . . . ... .... . 12 73 Spring washer M8 . . . . . . . . . . . . . . . . . . . . . . . . . 3
13 Washer, curved ø 16 ø 8.3 . . . . . . . . . ... .... . . 6 74 Allen head screw for fastening the disc cover
14 Drink bottle . . . . . . . . . . . . . . . . . . . . . ... .... . . 1 M5 x 15. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
15 Drink bottle holder . . . . . . . . . . . . . . . . ... .... . . 1 75 Screw for fastening the motor . . . . . . . . . . . . . . . . . 4
16 Allen head screw M5 x 15 . . . . . . . . . . ... .... . . 2 76 Nut, nylon M12 . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
17 Phillips head screw M4 x 25 . . . . . . . . . ... .... . . 9 77 U-plate for pedal tube . . . . . . . . . . . . . . . . . . . . . . . 2
18 Quick adjustment screw M16 . . . . . . . . ... .... . . 2 78 Support rail for V-belt wheels . . . . . . . . . . . . . . . . . . 1
19 Swivel arm, lower part . . . . . . . . . . . . . ... .... . . 2 79 Tension spring . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
20 Pedal tube . . . . . . . . . . . . . . . . . . . . . ... .... . . 2 80 V-belt wheel. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
21 Pedal, left . . . . . . . . . . . . . . . . . . . . . . ... .... . . 1 81 Allen head screw M10 x 35 . . . . . . . . . . . . . . . . . . 2
22 Carriage bolt M8 . . . . . . . . . . . . . . . . . ... .... . . 4 82 Allen head screw M10 x 20 . . . . . . . . . . . . . . . . . . 1
23 Knobs for pedal M8 x ø 50 . . . . . . . . . . ... .... . . 4 83 Spacer sleeve ø 16 ø 10.2 . . . . . . . . . . . . . . . . . . . 2
24 Pedal axle ø 20 x ø 15, left. . . . . . . . . . ... .... . . 1 84 Seal for main frame . . . . . . . . . . . . . . . . . . . . . . . . 1
25 Main frame . . . . . . . . . . . . . . . . . . . . . ... .... . . 1 85 Nut, nylon M10 . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
26 Stabiliser, rear . . . . . . . . . . . . . . . . . . . ... .... . . 1 86 Washer for installing pedal tube ø 20 x ø 10.5 . . . . . 4
27 End cap for stabiliser . . . . . . . . . . . . . . ... .... . . 4 87 Phillips head screw for installing pedal tube
M5 x 15. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
28 Allen head screw for stabiliser M10 x 22 ... .... . . 4
88 Washer ø 32 ø 10.5 . . . . . . . . . . . . . . . . . . . . . . . 1
29 Spring washer M10 . . . . . . . . . . . . . . . ... .... . . 4
89 Computer cable, upper without grounding cable . . . . . 1
30 Washer ø 25 ø 10.5 . . . . . . . . . . . . . . ... .... . . 4
90 Computer cable, lower with grounding cable . . . . . . . 1
31 Stabiliser, front . . . . . . . . . . . . . . . . . . ... .... . . 1
91 Motor for resistance regulation . . . . . . . . . . . . . . . . 1
32 Screwdriver. . . . . . . . . . . . . . . . . . . . . ... .... . . 1
92 Sensor cable . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
33 Allen key 6 mm . . . . . . . . . . . . . . . . . . ... .... . . 1
93 Hand pulse cable, central post. . . . . . . . . . . . . . . . . 2
34 Allen key 4 mm . . . . . . . . . . . . . . . . . . ... .... . . 1
94 Hand pulse cable, swivel arm. . . . . . . . . . . . . . . . . . 2
35 Foam grip . . . . . . . . . . . . . . . . . . . . . . ... .... . . 1
95 Hand pulse sensor, left . . . . . . . . . . . . . . . . . . . . . . 1
36 Foam grip . . . . . . . . . . . . . . . . . . . . . . ... .... . . 2
96 Cable bushing . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
37 Ball bearing for swing arm ABEC 5. . . . . ... .... . . 4
97 Adapter holder . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
38 Sleeve for attachment tube . . . . . . . . . . ... .... . . 2
98 Cover for transportation wheels . . . . . . . . . . . . . . . . 2
39 Pedal tube cover, left . . . . . . . . . . . . . . ... .... . . 2
99 Wheel axle for transportation rollers . . . . . . . . . . . . 2
40 Attachment tube cover . . . . . . . . . . . . . ... .... . . 4
100 Transportation wheel ø 50 . . . . . . . . . . . . . . . . . . . 2
41 Ball bearing for attachment tube ABEC 5 ... .... . . 4
101 Nut, nylon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
42 Hexagon bolt M10 x 100 . . . . . . . . . . . ... .... . . 2
102 Phillips head screw for hand pulse sensor
43 Washer ø 12 ø 6.0 . . . . . . . . . . . . . . . ... .... . . 2 M3 x 15. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
44 Nut, nylon M10 . . . . . . . . . . . . . . . . . . ... .... . . 2 103 Thread nut M5 . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
45 Allen head screw for U plate M12 x 50 . ... .... . . 2 104 AC power supply . . . . . . . . . . . . . . . . . . . . . . . . . . 1
46 Ball bearing for U plate ABEC 5 . . . . . . . ... .... . . 4 105 Plastic cover for central post . . . . . . . . . . . . . . . . . . 1
47 Cover for disc cover ø 70 . . . . . . . . . . . ... .... . . 2 106 Stabiliser disc made of rubber . . . . . . . . . . . . . . . . . 4
48 Disc cover ø 380. . . . . . . . . . . . . . . . . ... .... . . 2 107 Allen head screw for fastening the handlebar. . . . . . . 2
49 Crossbar, left. . . . . . . . . . . . . . . . . . . . ... .... . . 1 109 Spring washer . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
50 V-belt axle ø 17 . . . . . . . . . . . . . . . . . . ... .... . . 1 110 Swivel arm, right . . . . . . . . . . . . . . . . . . . . . . . . . . 1
51 Allen head screw for V-belt axle M8 x 12 ... .... . . 3 111 Pedal, right . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
52 V-belt pulley ø 280 . . . . . . . . . . . . . . . . ... .... . . 1 112 Pedal axle ø 20 x ø 15, right. . . . . . . . . . . . . . . . . . 1
53 V-belt (1168.J6) . . . . . . . . . . . . . . . . . ... .... . . 1 113 Pedal tube cover, right . . . . . . . . . . . . . . . . . . . . . . 2
54 Magnet with fastener . . . . . . . . . . . . . . ... .... . . 1 114 Crossbar, right . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
55 Washer . . . . . . . . . . . . . . . . . . . . . . . ... .... . . 2 115 Chain case . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
56 C-ring ø 16 . . . . . . . . . . . . . . . . . . . . . ... .... . . 2 116 Cover, front right . . . . . . . . . . . . . . . . . . . . . . . . . . 1
57 V-belt ball bearing ABEC 5. . . . . . . . . . . ... .... . . 2 117 Hand pulse sensor, right . . . . . . . . . . . . . . . . . . . . . 1
58 Resistance cable . . . . . . . . . . . . . . . . . ... .... . . 1
59 Flywheel . . . . . . . . . . . . . . . . . . . . . . . ... .... . . 1
60 Screw for fastening the flywheel M6 x 50 ... .... . . 2
61 Nut 3/8” x 26W x 7H . . . . . . . . . . . . . ... .... . . 2
29
Troubleshooting/Care and
Maintenance/Customer Service
TROUBLESHOOTING
FAULT CAUSE WHAT SHOULD I DO?
COMPUTER
No display or not functioning No electrical supply Check whether the power supply is connected
correctly
No cable connection Check the cable connection –
if this does not help call customer service
Incorrect display of pulse Both hands not on the Place both hands on the two
using hand pulse method two sensors sensors at the same time
Check the cable connection
Incorrect display of pulse Chest strap not suitable Use a different chest strap
using chest strap method Check the cable connection –
if this does not help call customer service
MECHANICS
Stepping resistance cannot No cable connection Check the cable connection –
be regulated if this does not help call customer service
Missing parts Check the packaging
Call customer service
For technical information or advice, feel free to call our customer service center – see the customer service section
for details.
IN CASE OF COMPUTER CRASH:
Direct and indirect static discharge can cause the crosstrainer’s computer to crash. If this happens and the
computer does not restart automatically, you need to manually restart the computer.
Restart: Unplug the power supply from the powerpoint, wait a few seconds, then plug it back in again.
CARE AND MAINTENANCE
Care
To clean the crosstrainer, simply use a moist cloth and do not use an aggressive cleaning agent. Make sure that no
liquid gets into the computer or the crosstrainer.
Maintenance
The crosstrainer requires no special maintenance. You should however regularly check all components of the cross-
trainer and ensure that all screws and connections are secure. Exchange any defective parts immediately by
contacting customer support – you should not use the crosstrainer until it has been repaired.
CUSTOMER SERVICE
If you have any further questions or any difficulties assembling the crosstrainer, then give us a short call on the
number provided below. We are sure to be of assistance. If something is not right with your crosstrainer and it needs
repair, please contact our customer service team who will be only to happy to help you resolve the problem.
We will be happy to advise you.
For technical information or advice, feel free to call our service hotline.
Telephone: 1800 – 44 75 65 (toll-free within Australia)
Website: www.rsc-sports.com
E-Mail: support@rsc-sports.com
Operating time: 11am to 3pm (AEST)
30
Warranty
WARRANTY
This product has a one year warranty. We warrant that this product is free from defects during the warranty period.
If the product proves to be defective during the warranty period, the importer will, at its sole discretion, repair or
replacem the product with a similar product. Replacement products or parts may comprise remanufactured or
refurbished parts or components.
The liability of the importer is limited to the cost of repair or replacement of the product and shall not be liable for:
• Damage to any other property caused by any defects in the product, damages based upon inconvenience, loss of
use of the product, loss of time, loss of profits, loss of business opportunity, loss of goodwill, interference with
business relationships, or other commercial loss, even if advised of the possibility of such damages;
• Any other damages, whether incidental, consequential or otherwise; or
• Any claim against the customer by any other party.
If you are experiencing a problem with your product please contact our Service Team on ph. 1800 – 44 75 65 and
advise our staff of the product model number and specific problem. Our operating time is from 11am to 3pm (AEST).
This warranty gives you specific legal rights. You may also have other legal rights applicable to the State or Territory
you reside in. Some States do not allow limitations on implied warranties and/or do not allow the exculsion of
incidental or consequential damages. For further information please refer to your appropriate State or Territory
government departments.
This warranty is valid only for the first consumer purchaser.
If you require assistance regarding the warranty conditions or have technical enquiries about your product, please
contact our Service Team on:
Telephone: 1800 – 44 75 65 (toll-free within Australien)
Website: www.rsc-sports.com
E-Mail: support@rsc-sports.com
When returning the equipment, please accompany it with the completed warranty card and the receipt.
31
✁
Warranty Card
Model name: POWER CROSSTRAINER-ERGOMETER Art. No.: 33810
Description of defect: _________________________________________________________________________________________
________________________________________________________________________________________________________________
________________________________________________________________________________________________________________
________________________________________________________________________________________________________________
Purchaser's name:______________________________________________________________________________________________
Postal code/town or city: _______________________________________________________________________________________
Street: _________________________________________________________________________________________________________
Phone number: _________________________________________________________________________________________________
Purchaser's signature: __________________________________________________________________________________________
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