X3 Series Total Body Elliptical Cross Trainer Rev B-3 Owners Manual

CORPORATE HEADQUARTERS 5100 River Road Schiller Park, Illinois 60176 • U.S.A. 847.288.3300 • FAX: 847.288.3703 Service phone number: 800.351.3737 (toll-free within U.S.A., Canada) Global Website: www.lifefitness.com

INTERNATIONAL OFFICES AMERICAS North America Life Fitness Inc. 5100 N River Road Schiller Park, IL 60176 U.S.A Telephone: (847) 288 3300 Fax: (847) 288 3703 Service Telephone: (800) 351 3737 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 7:00 am-6:00 pm (CST) Brazil Life Fitness Brasil Av. Cidade Jardim, 900 Jd. Paulistano São Paulo, SP 01454-000 BRAZIL SAC: 0800 773 8282 Telephone: +55 (11) 3095 5200 Fax: +55 (11) 3095 5201 Service Email: [email protected] Sales/Marketing Email: [email protected] Service Operating Hours: 9:00 - 17:00 (BRT) (Monday-Friday) Store Operating Hours: 9:00 -20:00 (BRT) (Monday-Friday) 10:00 - 16:00 (BRT) (Saturday) Latin America & Caribbean* Life Fitness Inc. 5100 N River Road Schiller Park, IL 60176 U.S.A Telephone: (847) 288 3300 Fax: (847) 288 3703 Service Email: [email protected] Sales/Marketing Email:[email protected] Operating Hours: 7:00am-6:00pm (CST)

EUROPE, MIDDLE EAST, & AFRICA (EMEA) Netherlands & Luxemburg Life Fitness Atlantic BV Bijdorpplein 25-31 2992 LB Barendrecht THE NETHERLANDS Telephone: (+31) 180 646 666 Fax: (+31) 180 646 699 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-17.00h (CET) United Kingdom & Ireland Life Fitness UK LTD Queen Adelaide Ely, Cambs, CB7 4UB Telephone: General Office (+44) 1353.666017 Customer Support (+44) 1353.665507 Fax: (+44) 1353.666018 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: General Office: 9.00am - 5.00pm (GMT) Customer Support: 8.30am - 5.00pm (GMT)

Germany & Switzerland Life Fitness Europe GMBH Siemensstraße 3 85716 Unterschleißheim GERMANY Telephone: (+49) 89.31 77 51.0 (Germany) (+41) 0848 000 901 (Switzerland) Fax: (+49) 89.31 77 51.99 (Germany) (+41) 043 818 07 20 (Switzerland) Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 08.30 -16.30h (CET) Austria Life Fitness Austria Vertriebs G.m.b.H. Dückegasse 7-9/3/36 1220 Vienna AUSTRIA Telephone: (+43) 1.61.57.198 Fax: (+43) 1.61.57.198.20 Service Email: [email protected] Marketing/Sales Email: [email protected] Operating Hours: 08:30-16.30.h (MEZ) Spain Life Fitness IBERIA C/Frederic Mompou 5,1º1ª 08960 Sant Just Desvern Barcelona SPAIN Telephone: (+34) 93.672.4660 Fax: (+34) 93.672.4670 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-18.00h (Monday-Thursday) 8.30h-15.00h (Friday) Belgium Life Fitness Benelux NV Parc Industrial de Petit-Rechain 4800 Verviers BELGIUM Telephone: (+32) 87 300 942 Fax: (+32) 87 300 943 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h -17.00h (CET)

All Other EMEA countries & Distributor Business C-EMEA* Bijdorpplein 25-31 2992 LB Barendrecht THE NETHERLANDS Telephone: (+31) 180 646 644 Fax: (+31) 180 646 699 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-17.00h (CET)

ASIA PACIFIC (AP) Japan Life Fitness Japan Nippon Brunswick Bldg., #8F 5-27-7 Sendagaya Shibuya-Ku, Tokyo Japan 151-0051 Telephone: (+81) 3.3359.4309 Fax: (+81) 3.3359.4307 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-17.00h (JAPAN) China and Hong Kong Life Fitness Asia Pacific LTD Room 2610, Miramar Tower 132 Nathan Road Tsimshatsui, Kowloon HONG KONG Telephone: (+852) 2891.6677 Fax: (+852) 2575.6001 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-18.00h All Other Asia Pacific countries & distributor business Asia Pacific* Room 2610, Miramar Tower 132 Nathan Road Tsimshatsui, Kowloon HONG KONG Telephone: (+852) 2891.6677 Fax: (+852) 2575.6001 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 9.00h-18.00h

Italy Life Fitness Europe GmbH Siemensstraße 3 85716 Unterschleißheim GERMANY Telephone: (+39) 02-55378611 Service: 800438836 (In Italy) Fax: (+39) 02-55378699 Service Email: [email protected] Sales/Marketing Email: [email protected] Operating Hours: 08:30 - 16:30h (CET)

1

Thank you for purchasing a Life Fitness Total-Body Elliptical Cross-Trainer. Before using this product, please read this owner’s manual in its entirety to ensure that you have the knowledge to safely and properly operate all of the features of your Total-Body Elliptical Cross-Trainer. We hope you achieve the product experience that you expect, but if you do have any service issues, please go to the How to Obtain Product Service section which will provide information on obtaining product service. FCC Warning - Possible Radio / Television Interference Note: This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses and can radiate radio frequency energy, and if not installed and used in accordance with the user manual, may cause harmful interference to radio communications. However, there is no guarantee that the interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one or more of the following measures: •

Reorient or relocate the receiving antenna.

•

Increase the separation between the equipment and the receiver.

•

Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.

•

Consult the dealer or an experienced radio/TV technician for help.

Class HB (Home): Domestic use. CAUTION: Any changes or modifications to this equipment could void the product warranty. Any service, other than cleaning or user maintenance, must be performed by an authorized service representative. There are no user-serviceable parts.

2

TABLE OF CONTENTS 1.

Important Safety Instructions...5

2.

X3 Total Body Elliptical Cross-Trainer Overview...7

3.

Assembly...8

3.1

Tools & Hardware...8

3.2

Packaging...9

3.3

Assemble the Stabilizer...9

3.4

Assemble the Console Upright...9

3.5

Connect Base Wiring...9

3.6

Assemble the Rocker Arms...10

3.7

Assemble Moving Arms to Pedal Arms; Pedal / Moving Arm Joint Pivot Covers...11

3.8

Assemble Front Base Shroud; Console Bracket to the Upright...12

3.9

Connect all Console Wiring; Console to Console Bracket; Back Plastic Shell...13

3.10

Plug in the Unit...13

4.

Initial Setup...14

5.

Main Features...15

6.

CoachZone™...16

6.1

CoachZone™ Overview...16

6.2

CoachZone™ Description...16

6.3

ArmToner™...17

6.4

GluteToner™...18

6.5

Timer...19

6.6

Resistance Level and Intensity Level...19

6.7

CoachZone™ Settings...19

7.

Service and Product Maintenance

7.1

Troubleshooting...20

7.2

Preventative Maintenance Tips...22

7.3.

How to Obtain Product Service...22

8.

Specifications...23

9.

Warranty Information...24

...20

© 2011 Life Fitness, a division of Brunswick Corporation. All rights reserved. 3

This Operation Manual describes the functions of the following product: Life Fitness Cross-Trainer Model: X3

Statement of Purpose: The Life Fitness Total-Body Elliptical Cross-Trainer is an exercise machine that combines lowimpact elliptical pedaling, where resistance is independent of speed, with push/pull arm motion to provide an efficient, effective total body workout.

CAUTION: Health-related injuries may result from incorrect or excessive use of exercise equipment. The manufacturer STRONGLY recommends seeing a physician for a complete medical exam before undertaking an exercise program, particularly if the user has a family history of high blood pressure or heart disease; or is over the age of 45; or smokes, has high cholesterol, is obese, or has not exercised regularly in the past year. The manufacturer also recommends consulting a fitness professional on the correct use of this product. If, at any time while exercising, the user experiences faintness, dizziness, pain, or shortness of breath, he or she must stop immediately.

4

1 I

MPORTANT SAFETY INSTRUCTIONS

WARNING: Read all instructions before using the Total-Body Elliptical Cross-Trainer. Save these Instructions. WARNING: Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. WARNING: Any adjustment devices that could interfere with the user’s movement should not be left projecting. DANGER: To reduce the risk of electrical shock, always unplug this Life Fitness product before cleaning or attempting any maintenance activity. SAFETY WARNING: The safety of the product can be maintained only if it is examined regularly for damage and wear. See Preventive Maintenance section for details. The heart rate hand pulse sensors provide an approximate heart rate value. The sensors are not medical devices and should not be used in any type of medical application.

•

Before using this product, it is essential to read this ENTIRE operation manual and ALL instructions. The Total-Body Elliptical Cross-Trainer is intended for use solely in the manner described in this manual.

•

Always follow the console instructions for proper operation.

•

This appliance is not intended for use by persons (including children) with reduced physical, sensory or mental capabilities, or lack of experience and knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety.

•

Children should be supervised to ensure that they do not play with the appliance.

•

Never insert objects into any openings in this product. If an object should drop inside, turn off the power, unplug the power cord from the outlet and carefully retrieve it. If the item cannot be reached, contact Life Fitness Customer Support Services.

•

Never place liquids of any type directly on the unit, except in an accessory tray. Containers with lids are recommended.

•

Do not use the Total-Body Elliptical Cross-Trainer outdoors, near swimming pools or in areas of high humidity.

•

Keep all loose clothing, shoelaces, and towels away from the Total-Body Elliptical Cross-Trainer pedals.

•

Keep the area around the Total-Body Elliptical Cross-Trainer clear of any obstructions, including walls and furniture.

•

Use caution when mounting or dismounting the Total-Body Elliptical Cross-Trainer. While exercising, always hold onto the user arms or stationary handlebar.

•

Never operate a Life Fitness product if it has been dropped, damaged, or even partially immersed in water. Contact Life Fitness Customer Support Services.

•

Keep the power cord away from heated surfaces. Do not pull the equipment by the power cord or use the power cord as a handle.

•

Do not run the power cord on the floor under or along side of the Total-Body Elliptical Cross-Trainer.

•

Wear shoes with rubber or high-traction soles. Do not use shoes with heels, leather soles, cleats or spikes. Do not use the Total-Body Elliptical Cross-Trainer in bare feet.

•

Do not tip the Total-Body Elliptical Cross-Trainer on its side during operation.

•

Keep hands and feet away from all moving parts.

•

To ensure proper functioning of this product, do not install attachments or accessories that are not provided or recommended by Life Fitness.

5

•

Use this product in a well-ventilated area.

•

Use this product on a solid, level surface.

•

Make sure that all components are fastened securely.

•

An appliance should never be left unattended when plugged in. Unplug from outlet when not in use, and before putting on or taking off parts.

•

Do not operate under blanket or pillow. Excessive heating can occur and cause fire, electric shock, or injury to persons.

•

Never operate this appliance if it has a damaged cord or plug, if it is not working properly, if it has been dropped or damaged, or dropped into water. Contact Life Fitness Customer Support Services.

•

Never operate the appliance with the air openings blocked. Keep the air openings free of lint, hair, and the like.

•

To disconnect, turn all controls to the off position, then remove plug from outlet.

•

Allow LCD consoles to “normalize” with respect to temperature for one hour before plugging the unit in and/or using.

SAVE THESE INSTRUCTIONS FOR HOUSEHOLD USE.

6

2 X3 T

OTAL-BODY ELLIPTICAL CROSS-TRAINER OVERVIEW

Console Activity Zone

Total Body Arm

Contact Heart Rate Sensors

X3 with Go Console Water Bottle Holder Accessory Tray

Leveler

Pedal & Pedal Insert

Transport Wheel

7

3 A 3.1

Tools Needed for Assembly: • Phillips Head Screwdriver • 17mm Socket Wrench • 17mm Open End Wrench

SSEMBLY

TOOLS & HARDWARE

Identify the following components after unpacking your cross-trainer:

M3.5 X 8MM BLACK ZINC PHILLIPS HEAD SCREW (QTY. 6)

M5 X 12MM BLACK PHILLIPS HEAD SCREW (QTY. 4)

M5 X 12MM CLEAR ZINC PHILLIPS HEAD SCREW (QTY. 8)

M5 X 8MM BLACK PHILLIPS HEAD SCREW (QTY. 4)

M10 X 15MM SILVER HEX HEAD BOLT (QTY. 4)

M10 X 20MM CLEAR ZINC HEX HEAD BOLT (QTY. 3) PLASTIC END CAP (QTY. 2)

M10 X 70MM SILVER HEX HEAD BOLT (QTY. 3)

M10 HEX NUT (QTY. 2) M10 X 74MM BLACK HEX HEAD BOLT (QTY. 2)

WAVE WASHER (QTY.2)

10 8

20

30

LARGE FLAT WASHER (QTY. 2)

FLAT WASHER 10mm ID (QTY. 2)

40

50

60

70

80

90

100

110

120

130

140

150

160

3.2

PACKAGING

Parts: None Remove all packaging and place main components to the side of the box. Break box down in each of the four corners.

3.3

ASSEMBLE THE STABILIZER

Parts: Hardware Bag #1

(2, M10 X 15mm Silver Hex Head Bolts)

Tools: 17mm Socket Wrench Assemble the stabilizer tube (foot) (A) to the bottom base bracket (B) of the product using two M10 X 15mm Silver Hex Head Bolts (C).

C B

A

3.4

ASSEMBLE THE CONSOLE UPRIGHT

Parts: Hardware Bag #2

(3, M10 X 70mm Long Silver Hex Head Bolts) (1, M10 X 20mm Clear Zinc Hex Head Bolt)

Tools: 17mm Socket Wrench The console upright tube (D) is pre-assembled with one bolt so that you can simply lift the upright into place by pivoting upward. Hold the upright in place and install three M10 X 70mm Long Silver Hex Head Bolts (E) into the side of the main bracket (F). Install one M10 X 20mm Clear Zinc Hex Head Bolt (G) into the front of the bracket. CAUTION: Do not pinch wires when assembling the upright.

3.5

CONNECT BASE WIRING

Parts: None Connect the two plugs (H) at the base of the upright.

D E

H

F

G

F

9

3.6

ASSEMBLE THE ROCKER ARMS

Parts: Hardware Bag #3

(2, Wave Washers, 2 Large Flat Washers) (2, Flat Washers) (2, M10 X 20mm Hex Head Bolts) (2, Plastic End Caps)

Tools: 17mm Socket Wrench, Phillips Screwdriver, Rubber Mallet Slide one large Flat Washer (I) and one Wave Washer (J) onto the user right pivot shaft (K). Slide the washers fully over the pivot shaft until seated against the pre-installed stop ring (L). Locate the user right rocker arm assembly (M) marked with an “R”. With the top handgrip facing the front of the unit, slide the right rocker arm assembly onto the user right pivot shaft until seated against the washers. Secure the rocker arm assembly to the pivot shaft using one Flat Washer (N) and one M10 X 20mm Hex Head Bolt (O). Tighten the bolt securely. Repeat the procedure for the left rocker arm assembly. Use a rubber mallet to tap the round end of the Plastic End Caps (P) into the side of the rocker arms.

L

K

M J N

O

I

P

10

3.7

ASSEMBLE MOVING ARMS TO PEDAL ARMS; PEDAL / MOVING ARM JOINT PIVOT COVERS

Parts: Hardware Bag #4

(2, M10 X 74mm Black Hex Head Bolts) (2, M10 Hex Nuts) (4, M5 X 8mm Black Phillips Screws)

Tools: 17mm Socket Wrench, Phillips Screwdriver Lift the front end of the user left pedal lever (Q) to meet the left rocker arm clevis (R). Secure the pedal lever to the rocker arm clevis using one M10 X 74mm Hex Head Bolt (S) and one M10 Hex Nut (T). Tighten the bolt and nut securely. Repeat the procedure for the right pedal lever and rocker arm clevis. Attach the left side lower pivot covers (U) over the moving arm/pedal arm pivot point. Snap the cover together over the moving arm/pedal arm pivot point and use two M5 X 8mm Black Phillips Screws (V) to attach. Repeat for right side. Note: Left and right covers are identical.

V U

U

T R

S

Q

V

11

3.8

ASSEMBLE FRONT BASE SHROUD; CONSOLE BRACKET TO THE UPRIGHT

Parts: Hardware Bag #5

(8, M5 X 12mm Black Phillips Head Screws) (2, M10 X 15mm Silver Hex Head Bolts)

Tools: Phillips Screwdriver, 17mm Socket Wrench Position the left side base shroud (W) over the metal bracket (X) and screw in with four M5 X 12mm Black Phillips Head Screws (Y). Repeat for the right side base shroud. Slide the console bracket (Z) into the upright. Use two M10 X 15mm Silver Hex Head Bolts (A1) to attach the console bracket to the upright. Note: Avoid pinching the console wires.

Z

Y

W

A1

X Y

12

3.9

CONNECT ALL CONSOLE WIRING; CONSOLE TO CONSOLE BRACKET; BACK PLASTIC SHELL

Parts: Hardware Bag #6

(4, M5 X12mm Black Phillips Screws) (6, M3.5 X 8mm Black Zinc Screws)

Tools: Phillips Screwdriver Position the console (B1) close to the console bracket (C1) and follow the below instructions to connect all wiring. Plug cables into the back of the display console: 1. Plug the 15-pin connector at the end of the upper wire harness into the 15-pin connector (15P) in the back of the display console. Make sure the connector snaps into place. 2

Go Console Connections 15P

G

13P

Plug the 4-pin connector at the end of the contact heart rate sensor cable to the 4-pin cable (4P) located in the console.

3. Plug in the flat 13-pin connector for the Coach Zone. 4. Push excess cables into the opening of the upright tube assembly. 5. Plug the ground cable (green wire, single spade) from the product base to any of the three metal ground terminals (G) in the Go Console, or into the connector (G) leading from the back of the Track Console.

4P

Line up the four holes in the console bracket with the four holes in the back of the display console. Attach the display console using four M5 X 12mm Black Phillips Screws (D1). Be careful not to pinch cables between the console and the console bracket. Be sure to get each screw started before fully tightening. Note: To avoid stripping, do not overtighten the screws.

15P

13P

Track Console Connections

Attach the plastic shell (E1) that covers the steel bracket in the back of the console using six M3.5 X 8mm Black Zinc Screws (F1). B1

G

C1

4P

D1

E1

F1

3.10 PLUG IN THE UNIT Parts: Electric Transformer Plug the black cord into the back of the machine and into a household electrical outlet. 13

4 I

NITIAL SETUP

Read the entire User Manual before setting up the Total-Body Elliptical Cross-Trainer. Note: This Total Body Elliptical Cross-Trainer is speed independent. Resistance can be adjusted by means other than speed.

WHERE TO PLACE THE TOTAL-BODY ELLIPTICAL CROSS-TRAINER After following all safety instructions move the Total-Body Elliptical Cross-Trainer to the place where it will be used. Allow a minimum clearance of 12 inches (30.5 cm) around the product. See specifications for full dimensions if needed. The Total-Body Elliptical CrossTrainer is equipped with front and rear wheels so that it is simple to push or pull the TotalBody Elliptical Cross-Trainer to its final destination. To use the wheels make sure that the levelers are twisted up far enough so that all wheels (A) can engage with the floor. Once the Total-Body Elliptical Cross-Trainer is properly positioned, allow enough space in the front of the Total-Body Elliptical Cross-Trainer for the movement of the pedal levers. Also be sure to allow space on the side so that it is easy to mount the Total-Body Elliptical Cross-Trainer from the side.

A

CAUTION: Make certain you have plenty of room for the swing of the moving arms. CAUTION: Place the Total-Body Elliptical Cross-Trainer in a dry place. Do not place in highly humid areas, like near swimming pools, as rust and corrosion may occur.

12“ (30.5cm)

12“ (30.5cm)

12“ (30.5cm)

12“ (30.5cm)

HOW TO STABILIZE THE TOTAL-BODY ELLIPTICAL CROSS-TRAINER Once the cross-trainer is positioned in the room lower the levelers on the front stabilizer to contact the floor. The levelers will keep the Total-Body Elliptical Cross-Trainer fixed to the floor while using it. CAUTION: Do not use the Total-Body Elliptical Cross-Trainer without the levelers touching the floor. After placing the Total-Body Elliptical Cross-Trainer where it will be used, check the stability. If there is even a slight rocking motion, or the unit is not stable the levelers will need to be adjusted. Determine which leveler is not resting firmly on the floor. To adjust the levelers downward twist the rubber portion of the leg counterclockwise. To adjust the levelers upward twist the rubber portion of the leg clockwise. Both levelers on the front stabilizer should be in contact with the floor. Note: After the Cross-Trainer is level, be sure to tighten the nut on the leveler against the stabilizer tube. If this is not tightened, noise will occur.

POWERING UP THE TOTAL-BODY ELLIPTICAL CROSS-TRAINER Your Life Fitness Total-Body Elliptical Cross-Trainer may come with either a U.S. power supply or one of several international power supplies. Insert the appropriate power adapter jack into the connector (B) on the back of the Total-Body Elliptical Cross-Trainer. Then insert the plug into the wall outlet. Make sure the cord is placed so it doesn't bind and will not be walked on. Then check that the main LCD display lights up, and press a button on the CoachZone to make sure it is powered. If not, recheck the plug and the wall connections and make sure the wall outlet has power.

B

MOUNTING THE MACHINE When mounting the machine it is recommended that the pedal closest to you is in its lowest position. This can be done by pushing the arms to rotate the pedal until it is centered to the side of you at its lowest position. If you are standing to the left side of the machine, when facing the console, place your left foot on the pedal closest to you and then swing your right leg over to the right pedal. Use the stationary handlebar to stabilize yourself.

DISMOUNTING THE MACHINE Bring the machine to a stop. It is recommended to put the pedal in it’s lowest position on the side of the unit you will be dismounting. If dismounting the machine on the left side, when facing the console, step off with the right leg first followed by the left leg. Use the stationary handlebar for stabilization. 14

5 M

AIN FEATURES

CONTACT HEART RATE The X3 includes hand pulse sensors on the stationary handlebar that are a built-in heart rate monitoring system. During a workout grasp the hand pulse sensors to monitor your heart rate. We recommend using the heart rate chest strap provided with your console during workouts and using the hand pulse sensors to only occasionally monitor your heart rate when not using the chest strap. In addition, to utilize heart rate controlled workouts the chest strap must be used. For the most accurate reading, use a comfortable grip. The console will show a heart rate reading after 15 to 20 seconds. Hand pulse sensors can work differently with different body types. With some individuals it can be very difficult to extract a heart rate reading. Follow the tips below to improve the heart rate reading: ·

Remove your hands from the heart rate sensors and wait for the heart rate display to clear. Grasp sensors again.

·

Make sure hands are fully contacting the sensors.

·

Dry hands periodically during use.

·

Limit movement.

·

Clean hand pulse sensors.

Note: The heart rate hand pulse sensors provide an approximate heart rate value. The sensors are not medical devices and should not be used in any type of medical application.

ACCESSORIES The X3 comes standard with two water bottle holders (C) and an accessory tray (D).

C

C

D

CUSHIONED PEDAL INSERT The X3 comes equipped with a cushioned pedal insert (E) for increased comfort during workouts.

E

15

6 C 6.1

OACHZONE™

COACHZONE™ OVERVIEW

The CoachZone is designed to provide extra workout variety and motivation through additional instruction and feedback. The ArmToner and GluteToner workout enhancements help users target specific muscle groups and break the workout into manageable increments. The appropriate muscle groups that you should be using will illuminate when you perform specific movements. The UP/DOWN level arrow keys are a convenient way for users to change difficulty levels.

USING THE COACHZONE™ •

Select a workout from the main console display.

•

Begin workout.

•

At any point during a workout, choose a CoachZone workout enhancement: ArmToner or GluteToner.

•

Follow the coaching instructions displayed on the LED.

C

D

D

B A

A

B

6.2

E

F

E

COACHZONE™ DESCRIPTIONS

This section lists and describes the functions for the keys and LEDs on the CoachZone. A. WORKOUT ENHANCEMENT SELECTION KEYS: Select the ArmToner or GluteToner to concentrate on specific upper body or lower body muscles. B. SELECTION INDICATOR LEDs: A light next to the selected workout enhancement will illuminate. C. MUSCLE INDICATOR LEDs: The Muscle Indicator LEDs show you which muscles should be utilized while performing specific movements. The bicep, chest, triceps, quad, calf, hamstring, and/or glutes will illuminate depending on your selection. D. COACH INDICATOR LEDs: The Coach Indicator LEDs prompt you to focus on one or more of the following movements: forward, squat, reverse, push, use fixed handles, or pull. E. UP/DOWN LEVEL KEYS: Press the UP/DOWN Level Arrow Keys to increase or decrease either the resistance or difficulty level. F.

TIMER The amber LED timer displays a count down of time remaining for workout intervals (ranging from 15-60 seconds).

Note: The CoachZone timer acts independently of the console timer. 16

6.3

ARMTONER™

The ArmToner selection utilizes a pre-programmed series of prompts and intervals focused on upper-body muscles.

ACTIVATE ARMTONER Press the ArmToner key during any workout to activate the selection.

PAUSE ARMTONER Press the ArmToner key once while using the ArmToner selection. PAU will display on the CoachZone Timer. Press the ArmToner key again to resume. The CoachZone automatically shuts off if the ArmToner key isn’t pressed within 5 minutes.

STOP ARMTONER Press and hold the ArmToner key while using the ArmToner selection. The timer and coaching will cease. The CoachZone automatically shuts down after 5 minutes of non-use.

DISPLAY CHANGES The following blue coach indicator LEDs will activate and prompt you to focus on certain upper body movements: push, pull, and use fixed handles. The corresponding blue muscle indicator LEDs will illuminate to display the muscles utilized. See the ArmToner Coach and Muscle Indicator Chart below for additional information.

ARMTONER™ COACH AND MUSCLE INDICATOR CHART Coach Indicator

Muscle Indicator

Push

Chest; Triceps

Pull

Bicep

Use Fixed Handles

Upper body gets a rest

Note: Upper body motions will always work in conjunction with lower body movements.

17

6.4

GLUTETONER™

The GluteToner selection utilizes a pre-programmed series of prompts and intervals focused on lower body muscles and glutes.

ACTIVATE GLUTETONER Press the GluteToner key during any workout to activate the selection.

PAUSE GLUTETONER Press the GluteToner key once while using the GluteToner selection. PAU will display on the CoachZone Timer. Press the GluteToner key again to resume.

STOP GLUTETONER Press and hold the GluteToner key while using the GluteToner selection. The timer and coaching will cease. The CoachZone automatically shuts down after 5 minutes of non-use.

DISPLAY CHANGES The following amber coach indicator LEDs will activate and prompt you to focus on certain lower body movements: forward, reverse, and squat. The corresponding amber muscle indicator LEDs will illuminate to display the muscles utilized. See the GluteToner Coach and Muscle Indicator Chart below for additional information.

GLUTETONER™ COACH AND MUSCLE INDICATOR CHART Coach Indicator

Muscle Indicator

Forward

Hamstring; Glute

Reverse

Quad; Calf

Squat

Glute; Quad; Hamstring

Note: The squat motion should only be done while pedaling in reverse and holding the fixed or stationary handles.

18

6.5

TIMER

The amber LED timer breaks workouts into manageable increments by displaying a count down of the time remaining on specific movements. When the timer reaches zero, the Coach LEDs will change. Slow your movement to a complete stop, and begin the next interval.

6.6

RESISTANCE LEVEL & INTENSITY LEVEL

KEY PRESS The Resistance Level UP/DOWN Arrow Keys only function after a user selects and begins a workout using the X3 main console. The UP/DOWN Level Arrow Keys control the brake resistance level (1-20) during a Quick Start or Manual workout. The UP/DOWN Level Arrow Keys control the overall difficulty level (1-20 with corresponding ranges) during the following workouts: Random, Hill, EZ Incline, and Sports Training.

MAIN CONSOLE DISPLAY CHANGES The digital reading for the actual resistance or difficulty level changes on the main console display when a user presses the UP/DOWN Level Arrow Keys on the CoachZone.

6.7

COACHZONE™ SETTINGS

The CoachZone allows the user to change certain settings.

AUDIO ADJUSTMENT INSTRUCTIONS A beeping sound occurs whenever the timer reaches zero or a new program is selected. The user can turn off the beeping sound by pressing and holding the GluteToner key for seven seconds. A beep will sound to confirm the change in settings. Note: Settings can only be changed when the CoachZone is idle. They cannot be changed while using a workout enhancement.

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