York Fitness Aspire Owner's Manual

Cycle Cross Trainer

OWNER’S MANUAL

10December2010

2

Congratulations on purchasing your exercise equipment from

York Fitness.

You have chosen a high quality, safe and innovative piece of equipment as your training partner and we are certain it will keep you motivated on the way to achieving your personal fitness goals.

Please take the time to read this owner’s manual as it will help you to get the most out of your new exercise equipment. For more information visit www.yorkfitness.com

contents

safety information customer support assembly instructions operational instructions featured explained trouble shooting fitness guide warranty exploded drawing part list

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21

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24

04

05

06

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4

safety information

Please read this instruction manual before you begin assembly. Great care has been taken to design these instructions and following them will help you with quicker assembly and minimize the risk of injury.

It is important that you keep these instructions for future reference.

This list is not exhaustive - You are responsible for your own safety!

• Always assemble and operate the product on a level surface

• Always use the product on a level surface, ensure that the product is stable before use.

• Always ensure that the equipment has adequate space around it.

• The safety level of this equipment can only be maintained if it is regularly examined for wear and tear.

• Replace defective components immediately, and / or keep the equipment out of use until it is repaired.

• Use only the adjustment settings as described in the instructions. Always use the correct adjustment pin / fixing.

• Always check that any pins / fixings are tight and secure before use and / or after adjustment.

• Never leave any adjustment devices projecting from the product.

• Ensure that the handle is returned to its location smoothly

• Losing grip or suddenly releasing the handle could result in an uncontrolled return; ensure there is free space around the product.

• You may want to use training gloves to increase your grip of the handle - caution; the handle can become slippery with sweat.

• You may want to store this product away to save space - be aware of moving mechanical parts which could cause injury.

• Always hold the product along the main body away from moving parts when moving the product - if necessary ask for help.

• Do not store the product where small children can access it - moving components could cause serious harm.

• Always consult your doctor before undertaking any exercise program.

• Always wear suitable clothing and footwear e.g. tracksuit / shorts / training shoes

• Remove all personal jewelry before exercising.

• Ensure you warm-up well before using the equipment as this will help to prevent muscle strain.

• After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.

• Never use the equipment in any other manner than the ways explained in these instructions and / or any wall-chart supplied.

• Injuries to health may result from incorrect or excessive training.

• Parents and others in charge of children should be aware of their responsibility, because the natural play instinct and the fondness of experimenting of children can lead to situations and behavior for which the training equipment is not intended

• If children are allowed to use the equipment, their mental and physical development and above all their temperament should be taken into account. They should be controlled and instructed in the correct use of the equipment.

• The equipment is under no circumstances suitable as a children’s toy.

• Children should not be allowed on, or around the equipment - especially when it is not in use.

• 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.

Maximum user weight: 125kg

Safety Standards

This equipment meets the requirements of the EU’s EMC and Low

Voltage directives (where applicable), EN 957-1,5 & 9 CLASS HC.

Therefore the equipment carries the following marks:

Protect the environment by not disposing of this product or batteries with household waste.

Check your local authority for recycling advice and facilities.

customer support

Customer Support

Should you require any assistance regarding this product please gather the following information and then contact us using the details below:

• Serial No. - This can be found on the sticker below, located as indicated.

• Original purchase date

• Place of purchase

• Information about the place and conditions of use

• Precise description of the issue / defect

IMPORTANT!! - Please retain your sales receipt, York Fitness

Customer Care may request proof of purchase to validate eligibility for warranty service. Warranty cover starts from the date shown on the proof of purchase.

Care & Maintenance

• Always place the equipment in a dry environment.

• Use a warm, damp cloth to keep the product clean.

• No wet cleaning of electrical components. Unplug before any care and maintenance.

• The safety level of the equipment can be maintained only if it is regularly examined for damage and wear. This includes any ropes, pulleys, nuts, bolts, moving parts, bushes, chains, wheels, bearings & connection points etc.

• Ensure that you inspect the product regularly - at least once a week is recommended.

• Ensure that all fixings are tight before use.

• Always replace damaged / worn components with original parts from the manufacturer.

Product’s Name

Serial Number

This product label is an example only, it is not the real product name and serial number of the item you have bought.

Contact Us

ENGLAND

The best way to contact us is via the website:

www.yorkfitness.com > Select “Customer Support”

York Barbell UK Ltd.

York Way, Daventry,

England, NN11 4YB

Tel: 0844 225 3112

England Warranty Registration

www.yorkfitness.com > Select “Customer Support”

AUSTRALIA

The best way to contact us is via the website:

www.yorkfitness.com.au > Select “Contact Us”

York Fitness Australia

1/2 Swaffham Rd, Minto,

PO Box 5130, NSW 2566

Tel: 1800 730 149

Australia Warranty Registration

www.yorkfitness.com.au > Select “Warranty Registration”

5

assembly instructions

Before You Start

1. Prepare your work area

It is important you assemble the product in a clean and uncluttered space.

2. Work with a friend

We recommend you have someone assist you with the assembly as some of the components are quite heavy.

3. Open the carton

Checking any warnings on the carton and make sure you have it the right way up.

4. Unpack the carton

Make sure you have the following parts:

95 x 1

96 x 1

21 x 1

113 x 1

22 x 4

ALLEN HEAD SCREW

M8 X 20MM

23 x 2

ALLEN HEAD SCREW

M8 X 25MM

24 x 4

ALLEN HEAD SCREW

M8 X 15MM

32 x 8

ROUND PHILIPS HEAD SCREW

M5 X 15MM

35 x 2

HEX HEAD SCREW

M8 X 50MM

6

44 x 2

M8 BK

WASHER CURVE

81 x 6

M8

NYLON NUT

47 x 14

M8 BK

SPRING WASHER

49 x 12

M8 X 16 X 1.2T

WASHER

51 x 1

M10 X 21 X 2T

WASHER

53 x 4

M8 X Ø28 X 1.5T

WASHER

93 x 8

M5 X Ø16 X 1.2T

WASHER

91 x 4

CARRIAGE BOLT

M8 X 70MM

94 x 4

Ø19 X 16H

PLASTIC CAP FOR SCREW

102 x 2

16.2 X 26 X 0.5T

WASHER

107 x 4

16 X 8.1 X 3.5H

SPACER SLEEVE

1 x 1

BASE FRAME

4 x 1

HANDLE BAR (L)

2 x 1

UPRIGHT TUBE WELDMENT

5 x 1

HANDLE BAR (R)

10 x 1

FRONT FOOT

3 x 1

FIX HANDLEBAR

7 x 1

PEDAL TUBE WELDMENT (L)

8 x 1

PEDAL TUBE WELDMENT (R)

11 x 1

REAR FOOT

16 x 1

AXLE SUPPORT

72 x 1

82 x 1

COMPUTER

103 x 1

SADDLE POST

73 x 1

PEDAL (L) & (R)

106 x 1

MOVABLE SEAT POST KNOB

108 x 1

SEAT KNOB

110 x 1

SADDLE

112 x 2

KNOB

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STEP 1

94

81

47

49

91 x 2

47 x 2

49 x 2

81 x 2 94 x 2

**Please note the front stabilizer has wheels for transportation. Ensure to install the front stabilizer with the wheels facing downwards.

STEP 2

10

91

91 x 2

47 x 2 49 x 2

8

81 x 2

94 x 2

91

49

47

81

94

49

47

81

94

32 x 4

93 x 4

24 x 4 47 x 4

STEP 3

24

47

49

85

49

47

24

86

49 x 4

72

STEP 4

32

93

93

32

9


STEP 5

73

32 x 4

32

93

93 x 4

93

32

STEP 6

10

22 x 2

47 x 2

53 x 2

22

47

53

53

47

22

STEP 7

22 x 2 47 x 2

53 x 2

102 x 2

22

47

53

102

2

16

102

53

47

22

35 x 2

49 x 4

107 x 4

STEP 8

4

81 x 2

112

49

81

5

35

107

81

49

107

35

107

49

11


STEP 9

82

33 x 4

Pre-assembled behind computer

85

33 x 4

STEP 10

12

23 x 2 47 x 2

44 x 2

84

3

44

47

23

51 x 1

STEP 11

110

103

108

51

106

STEP 12

103

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operational instructions

Input Power

Plug in the adaptor to the equipment then the computer will produce a beep sound and turn on the computer at the Manual mode.

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Input Power

Plug in the adaptor to the equipment then the computer will produce a beep sound and turn on the computer at the Manual mode.

Program Select and Setting Value

1. Use the UP or DOWN keys to select program mode and then press ENTER to confirm your exercise mode.

2. At the Manual mode, the computer will use the UP or DOWN keys to set up your exercise TIME, DISTANCE, CALORIES, PULSE.

3. Press the START/STOP key to start exercise.

4. When you reach the target, the computer will produce beep sounds and then stop.

5. If you set up more than one target and you would like to reach next target, press START/STOP key to keep on exercise.

Wake-Up Function

The monitor will entry SLEEP mode (LCD off) when there is no signal input and no key be pressed after 4 minutes. Press the screen to start the monitor.

Functions and Features:

FUNCTIONS

TIME

DISTANCE

RPM

SPEED

CALORIES

PULSE

AGE

TARGET HEART RATE

(TARGET PULSE)

PULSE RECOVERY

TEMPERATURE

FEATURES

Shows your elapsed workout time in minutes and seconds. Your computer will automatically count up from 0:00 to 99:00 in one second intervals. You can also program your computer to count down from a set value by using the UP and DOWN keys. If you continue exercising once the time has reached 0:00, the computer will begin beeping, and reset itself to the original time set, letting you know your workout is done.

Displays the accumulative distance traveled during each workout up to a maximum of 99.0KM/

MILE.

Your pedal cadence.

Displays your workout speed value in KM/MILE per hour.

Your computer will estimate the cumulative calories burned at any given time during your workout.

Your computer displays your pulse rate in beats per minute during your workout.

Your computer is age-programmable from 10 to 99 years. If you do not set an age, this function will always default to age 35.

The heart rate you should maintain is called your Target Hear Rate in beats per minute.

During the START stage, leave the hands holding on grips or leave the chest transmitter attached and then press “PULSE RECOVERY” key, time starts counting from 00:60 - 00:59 - - to 00:00. As soon as 00:00 is reached, the computer will show your heart rate recovery status with the grade

F1.0 to F6.0.

1.0 - OUTSTANDING

1.0 < F < 2.0 - EXCELLENT

2.0 < F < 2.9

3.0 < F < 3.9

- means GOOD

- means FAIR

4.0 < F < 5.9 - means BELOW AVERAGE

6.0 - means POOR

Note: If no pulse signal input then the computer will show “P” on the PULSE window. If the computer shows “ERR” on the message window, please re-press the PULSE RECOVERY key and please make sure your hands are keeping well on the grips or the chest transmitter is attached well.

Display the current temperature.

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Key Function:

There are 6 button keys and the function description as follows:

KEYS

START/STOP

UP

DOWN

ENTER

BODY FAT

PULSE RECOVERY

FUNCTIONS

• Start / Stop

• Press the key to increase the resistance during exercise mode.

• During the setting mode, press the key to increase the value of Time, Distance, Calories, Age and select Gender and Program.

• Press the key to decrease the resistance during exercise mode.

• During the setting mode, press the key to decrease the value of Time, Distance, Calories, Age and select Gender and Program.

• During the setting mode, press the key to accept the current data entry.

• At the stop mode, by holding this key for over two seconds the user can reset all values to zero or default value.

• During setting the Clock, press this key can accept the setting hour and setting minute.

• Press the key to input your HEIGHT, WEIGHT, GENDER and AGE then to measure your body fat ratio.

• Press the key to activate heart rate recovery function.

Manual Program: Manual

P1 is a manual program. User can start exercise by pressing START/STOP key. The default resistance level is 5. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance.

Operations:

1. Use UP/DOWN keys to select the MANUAL (P1) program.

2. Press the ENTER key to enter MANUAL program.

3. The TIME will flash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to confirm your desired TIME.

4. The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to confirm your desired

DISTANCE.

5. The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to confirm your desired

CALORIES.

6. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your desired

Pulse.

7. Press the START/STOP key to begin exercise.

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Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random,

Plateau, Fartlek, Precipice Program

PROGRAM 2 to PROGRAM 13 is the preset programs. Users can exercise with different level of loading in different intervals as the profiles show. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance:

1. Use UP/DOWN keys to select one of the above programs from P2 to P13.

2. Press the ENTER key to enter your workout program.

3. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press ENTER key to confirm your desired TIME.

4. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your desired

DISTANCE.

5. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm your desired

CALORIES.


Pulse.


PROGRAM 1: MANUAL

PROGRAM 5: VALLEY

PROGRAM 2: STEPS PROGRAM 3: HILL

PROGRAM 6: FAT BURN PROGRAM 7: RAMP

PROGRAM 4: ROLLING

PROGRAM 8: MOUNTAIN

PROGRAM 9: INTERVALS PROGRAM 10: RANDOM PROGRAM 11: PLATEAU PROGRAM 12: FARTLEK

PROGRAM 13: PRECIPICE

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User Setting Program: User 1, User 2, User 3, User 4

Program 14 to 17 is the user setting program. Users are free to create the values in the order of TIME, DISTANCE, CALORIES and the resistance level in 10 columns. The values and profiles will be stored in the memory after setup. Users may also change the ongoing loading in each column by UP/DOWN keys, and they will not change the resistance level stored in the memory:

1. Use UP/DOWN keys to select the USER program from P14 to P17.


3. The column 1 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your first column of exercise profile. The default level is load 1.

4. The column 2 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your second column of exercise profile.

5. Follow the above description 5 and 6 to finish your personal exercise profiles. Press ENTER to confirm your desired exercise profile.

6. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press ENTER key to confirm your desired TIME.

7. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your desired

DISTANCE.

8. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm your desired

CALORIES.


Pulse.


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PROGRAM 14: USER 1

PROGRAM 15: USER 2

PROGRAM 16: USER 3

PROGRAM 17: USER 4

Heart Rate Control Program:

55% H.R.C., 65% H.R.C., 75% H.R.C., 85% H.R.C., Target H.R.C.

Program 18 to Program 22 is the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control program.

» Program 18 is the 55% Max H.R.C. - - Target H.R. = (220 – AGE) x 55%




» Program 22 is the Target H.R.C. - - Workout by your target heart rate value.

Users can exercise according to your desired Heart Rate program by setting your AGE, TIME, DISTANCE, CALORIES or TARGET PULSE. In these programs, the computer will adjust the resistance level according to the heart rate detected. For example, the resistance level may increase every 20 seconds while the heart rate detected is lower than the TARGET H.R.C. Also the resistance level may decrease every 20 seconds while the heart rate detected is higher than the TARGET H.R.C.

1. Use UP/DOWN keys to select one of the heart rate control program from P18 to P22.

2. Press the ENTER key to enter your workout program

3. The AGE will flash at P18 to P21 programs and you can press UP or DOWN keys to set your AGE. The default age is 35.

4. At program 22, the TARGET PULSE will flash and you can press UP or DOWN keys to set your TARGET PULSE between 80 to 180. The default TARGET PULSE is 120.

5. The TIME will flash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to confirm your desired TIME.

6. The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to confirm your desired

DISTANCE.

7. The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to confirm your desired

CALORIES.


PROGRAM 18: 55% H.R.C.




PROGRAM 22: TARGET H.R.C.

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Body Fat Program: Body Fat

Program 23 is a special program design to calculate users’ body fat ratio and to offer a specific loading profile for users. There are 3 body types divided according to the FAT% calculated.

» Type1: BODY FAT% > 27

» Type2: 27 > BODY FAT% > 20

» Type3: BODY FAT % < 20

The computer will show the test results of FAT PERCENT, BMI and BMR.

1. Use UP/DOWN keys to select the BODY FAT (P23) program.


3. The HEIGHT will flash and you can press UP or DOWN keys to set your HEIGHT. Press ENTER key to confirm your HEIGHT. The default

HEIGHT is 170cm or 5’07” (5feet 7 inches).

4. The WEIGHT will flash and you can press UP or DOWN keys to set your WEIGHT. Press ENTER key to confirm your WEIGHT. The default

WEIGHT is 70kgs or 155lbs.

5. The GENDER will flash and you can press UP or DOWN keys to select your sex. Number 1 means man and number 0 means female. Press

ENTER key to confirm your Gender. The default sex is 1 (MAN).

6. The AGE will flash and you can press UP or DOWN keys to set your AGE. Press ENTER key to confirm your AGE. The default AGE is 35.

7. Press the START/STOP key to begin body fat measurement. If the window show E on the window, please make sure your hands are attached well on the grips or the chest belt is touch well on your body. Then press the START/STOP key again to begin body fat measurement.

8. After finished your measurement, the computer will show the values of BMR, BMI and FAT PERCENT on the LCD display. Furthermore, the computer will show your own exercise profile for your body type.

9. Press START/STOP key to begin exercise.

BMI (Body Mass Index):

BMI is a measure of body fat based on height and weight that applies to both adult men and women.

BMR (Basal Metabolic Rate):

Your Basal Metabolic Rate (BMR) shows the number of calories your body needs to operate. This doesn’t account for any activity, it’s simply the energy needed to sustain a heartbeat, breathing and normal body temperature. It measures the body at rest, not sleep, at room temperature.

BODY FAT (STOP MODE) BODY FAT (START MODE)

WORKOUT TIME: 40 MINUTES WORKOUT TIME: 40 MINUTES WORKOUT TIME: 20 MINUTES

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WORKOUT TIME: 40 MINUTES WORKOUT TIME: 40 MINUTES WORKOUT TIME: 20 MINUTES

features explained

Monitoring Your Heart Rate

The Hand Pulse Sensors

This cycle cross trainer is fitted with 2 hand pulse sensors, To obtain a pulse reading you must have both your left and right hands on the sensors at the same time. Do not grip the hand sensors too tight and allow the computedr a few seconds to display the reading.

Adjusting The Resistance

This cycle cross trainer features a speed independent braking (resistance) system. The resistance is controlled by a magnet, which is moved closer or further away from the flywheel - the closer the magnet is to the flywheel the higher the resistance. The magnet is computer controlled, to adjust simply scroll the wheel on the console.

Resistance

Level

Levelling Your Cross Training

To help you level the cycle cross trainer on uneven surface, 2 height adjusters are included on the rear stabilizers. Simply twist these around to adjust the height of the cycle cross trainer.

Adjust The Seat Height

1. Unscrew the hand wheel.

2. Adjust the seat up or down to your required height - to line it up correctly, make sure the number and line is visible at the top of the seat post mounting tube.

3. Re-screw the hand wheel - make sure it is screwed tightly.

4. The basic rule for getting the seat height right is that as the pedal reaches its lowest point, the leg is almost straight.

Note: Do not pull the seat out too far - the maximum is indicated with a piece of tape on the seat post.

Adjust The Seat Saddle

Simply adjust the knob under the seat to move forward or backward.

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Set-up for standing cross training

•

(Diagram A) Check handle bars set in forward position.

•

(Diagram B) Check seat in lowest position.

• Adjust the foot-platforms so that you can exercise in the correct position, and without your knees hitting the frame.

• Always keep your back straight and your shoulders square.

• Allow for a natural lift from your heel

A.

B.

Push seat saddle backward and adjust height to lowest position.

Set-up for seated cross training / cycling

•

(Diagram A) Check handle bars in rear position.

•

(Diagram B) Check seat height. Your knees should not go above horizontal when cross training in a seated position.

Adjust seat height accordingly.

A.

B.

Push seat saddle forward and adjust height to seating position.

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troubleshooting

!

IF YOU HAVE A PROBLEM WITH YOUR EXERCISE CYCLE, BEFORE YOU DO ANYTHING ELSE PLEASE CHECK THAT ALL THE CABLES

HAVE BEEN CONNECTED CORRECTLY. LOOSE CABLES ARE VERY COMMON AND MANY PROBLEMS CAN BE SOLVED BY MAKING

SURE THE CABLES ARE PROPERLY CONNECTED.

The following table details the most common problems and how to fix them. If you still have a problem after going through the troubleshooting guide please call your local YORK distributor for advice.

PROBLEM

NO DISPLAY

NO SPEED DISPLAY

PARTIAL DISPLAY

NO PULSE SIGNAL

ERROR CODE: E1

ERROR CODE: E2

ERROR CODE: E3

CAUSE

No power

System halted

Wires are damaged or not connected properly

Speed sensor is too far from magnet

The PA board is not connected properly


Too much hand movement

Palms too wet

Hand Pulse Sensor is being gripped too tightly

User is wearing rings

Computer console error

Motor is non-operational or damaged


User is over maximum weight tolerance

Computer console error

Motor controller is non-operational or damaged

CORRECTION

Make sure power cord is plugged in properly

Unplug and re-plug the power cord to reset the system

Verify all wires are connected properly

If problem persist, contact your local YORK distributor

Unplug and re- plug the power cord to reset the system


Disconnect and re-connect all cables



Dry palms

Grip using moderate pressure

Remove all rings



Unplug and re-plug the power cord to reset the system

Check maximum user weight






Refer to “NO PULSE SIGNAL”

ERROR CODE: ERR

No pulse signals received for 8 seconds during body fat program

Auto-tension controller error or is non-operational

ERROR CODE: E5



FOR YOUR OWN SAFETY, DO NOT OPEN PROTECTIVE CASING. IF ERROR PERSIST, PLEASE CONTACT YOUR LOCAL YORK

DISTRIBUTOR FOR ADVICE. KEEP THE EQUIPMENT OUT OF USE UNTIL IT IS REPAIRED.

If you are having problems with your heart rate reading, please note that some fibres used in clothes eg) polyester, create static electricity that may prevent a reliable heart rate reading. Mobile phones, TV’s, microwaves and other electrical appliances that generate an electromagnetic field may also interfere with heart rate measurement.

23

24

fitness guide

Starting and Finishing Your Workout

Begin and end each workout with a Warm Up / Down session - a few minutes of stretching to help prevent strains, pulls and cramps.

Correct Cycling Form

Sit on the cycle, with your feet on the pedals and inside the pedal straps.

Ensure that the seat height is adjusted correctly - you should be stable and balanced whilst on the saddle. The basic rule for getting the seat height right is that as the pedal reaches its lowest point, the leg is almost straight.

Try to ensure that your back is straight whilst exercising, especially for long periods.

How Long Should I Exercise For?

That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should start gradually and build up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough.

Don’t push yourself too hard - you should never feel exhausted during or following exercise.

!

Heart Rate Training

To get the most out of your new piece of fitness equipment and see the best results from your training you should exercise at the right level of effort, and that means listening to your heart! Work out to a target heart rate means you can direct your workout to achieve different goals:

Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be done at an intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most days of the week.

Weight loss - To see a significant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of your estimated maximum heart rate. These sessions can also be performed on most days of the week for up to 30 minutes.

Improving fitness levels - These sessions should be performed at 70 - 80% of your estimated maximum heart rate and can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level. These are intense sessions and will require at least a 48 hour rest between sessions.

Calculating Your Target Heart Rate

First, you need to find your estimated maximum heart rate using the formula “220 minus your age in years”. So, if you are 35 years old your estimated maximum heart rate is:

• 220 - 35 = 185 beats per minute (bpm)

Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185bpm) by the applicable percentage. So, if your goal is better health:

• 185 x 60% = 111bpm

NOTE: The important issue to remember with all estimated calculations is that they are just estimates - if you don’t feel comfortable exercising at your target then reduce it to a level you are comfortable with.

Heart rate training requires you to monitor your heart rate throughout the workout. For this we recommend using a chest strap (if your machine has a wireless receiver) or a heart rate monitor. For more information please get in touch using the Contact Us details.

ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING A NEW EXERCISE REGIME. IF YOU EXPERIENCE NAUSEA,

DIZZINESS OR OTHER ABNORMAL SYMPTOMS DURING EXERCISE, STOP AT ONCE AND CONSULT YOUR DOCTOR.

Suggested Stretches

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

1. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.

Stretches: Hamstrings, lower back and groin.

2. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

3. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for

15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

4. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat

3 times. Stretches: Quadriceps and hip muscles.

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warranty

This product is supplied with a standard warranty as follows:

• Lifetime frame

• 12 months other parts

• 12 months labour

This product is warranted for use in a home, personal, family or household environment Please Note: Warranty details may vary from one market area to another

Warranty Terms

York Fitness warrants that the Product you have purchased from an authorized York Fitness reseller is free from defects in materials and workmanship. The Warranty is valid subject to normal and reasonable use in the environment as described above, and correct assembly of the product during the warranty period. The warranty period extends to the original purchaser only. It is not transferable to anyone who subsequently purchases the Product from you.

The warranty excludes normal wear and tear on parts. Your sales receipt, showing the date of purchase of the product, is your proof of the date of purchase.

This warranty becomes valid only if the Product is assembled / installed according to the instructions / directions included with the product.

This warranty does not extend to any product that has been damaged or rendered defective: (a) as a result of accident, misuse, abuse or lack of reasonable care; (b) by the use of parts not manufactured by York Fitness or sold by York Fitness; (c) by modification of the product; (d) as a result of service by anyone else other than York Fitness or an authorized York Fitness warranty service provider.

During the warranty period, York Fitness will at no additional charge provide replacement part(s) or repair the product (at York Fitness’s option) if it becomes defective, malfunctions or otherwise fails to conform with this warranty under normal, non-commercial, personal, family or household use. In repairing the product, York Fitness may replace defective parts or at the option of York Fitness, use serviceable used parts that are equivalent to new parts in performance. All exchanged parts and products replaced under this warranty will become the property of York Fitness. York Fitness reserves the right to change manufacturers of any part to cover any existing warranty.

If the product must be returned, you must return the Product or defective part to York Fitness in its original container (or equivalent) with

Proof of Purchase. Any evidence of alteration, erasing or forgery of proof of purchase documents will be cause to void this warranty. You must prepay any shipping charges and you are responsible for insuring any product or part that is returned. Should any product submitted for warranty service be found to be ineligible, an estimate of repair cost will be furnished and the repair will be made if requested, upon

York Fitness’s receipt of payment or acceptable arrangement of payment. Under no circumstances will returns be accepted without return authorization by our Customer Service department.

To obtain warranty service you must provide the following information:

Name of Product, Product Code, Batch No, Date Purchased, and Nature of fault or part number required.

Neither dealer of this product nor any retail establishment selling this product has any authority to make any warranties or to promise remedies in addition to, or inconsistent with, those stated above. This warranty does not affect your statutory rights.

Please note that warranty terms may vary from one market area to another.

26

exploded drawing

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part list

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30

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34

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10

REF.

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2

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52

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48

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35

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YORK REF.

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DESCRIPTION

BASE FRAME

UPRIGHT TUBE WELDMENT

QTY.

1

1

FIX HANDLE BAR

HANDLE BAR (L)

HANDLE BAR (R)

LOWER SWIVEL HANDLE BAR (L/R)

PEDAL TUBE WELDMENT (L)

PEDAL TUBE WELDMENT (R)

JOCKEY WHEEL BRACKET

FRONT FOOT

REAR FOOT

FLYWHEEL

PEDAL FIX BKT

FLYWHEEL AXLE

PEDAL TUBE WELDMENT SHAFT

AXLE SUPPORT

MAGNETIC HOLDER

AXLE FOR PULLEY

CROSS FRAME

PULLEY

TOOL

M8 X 20MM X ALLEN HEAD SCREW



M8 X 50MM(15MM) X ALLEN HEAD SCREW

M6 X 16MM X HEX HEAD SCREW



M8 X 52MM(12MM) X HEX HEAD SCREW

M5 X 12MM X ALLEN HEAD SELF TAPPING SCREW 8

M3 X 10MM X ALLEN HEAD SELF TAPPING SCREW 1

M5 X 15MM X ROUND PHILIPS HEAD SCREW 8

M5 X 12MM X ROUND PHILIPS HEAD SCREW

ROUND FLANGE PHILIPS HEAD SELF TAPPING SCREW

(#8-32 X 5/8”L BK)

4

4


NYLOCK NUT M6 (M6 BK)

WH NUT (3/8” X 26 X 9MM + BK)

WH NUT (3/8” X 26 BK)

SELF-LOCKING NUT (M6 BK)

2

5

2

2

1

BLIND NUTS (M8 X P1.25)

PLASTIC WASHER (M6 X 22 X 1.OT)

NYLON WASHER (10 X 24 X 0.3T)

WAVE SPRING (Ø16.5 X Ø21.7 X 0.25T BK)

WASHER CURVE (M8 BK)

PLASTIC PAD (Ø18 X 4.1H)

SPRING WASHER (M6 BK)

SPRING WASHER (M8 BK)

WASHER (M5 X Ø16 X 1.2T BK)

WASHER (M8 X 16 X 1.2T)


WASHER (M10 X 21 X 2T)


WASHER (M8 X Ø28 X 1.5T BK)

CLIP (C17 (Ø15.7) BK)

CLIP (C12 (Ø11.1) BK)

BEARING (6203ZZ(ZB))

BEARING (Ø12 X Ø28 X 8T)

3

1

4

8

14

1

2

2

2

3

2

2

4

2

1

2

4

16

2

4

1

1

1

4

4

4

2

1

1

1

2

1

1

1

1

1

2

1

1

1

1

1

1 SET

1

1

REF.

58

59

111

112

113

114

103

104

105

106

107

108

109

110

95

96

97

98

99

100

101

102

90

91

92

87

88

89

93

94

82

83

84

85

86

79

80

81

76

77

78

71

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68

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75

63

64

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67

YORK REF.

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DESCRIPTION

MAGNET (S000C(Ø18 X 8) BK)

SPRING (Ø3 X Ø17.8 X 101L)

SPRING (Ø10.2 X Ø16.5 X 55L BK)

FIX HANDLEBAR FOAM GRIPS (20 X 5T X 320L)

FIX HANDLEBAR END CAP (Ø20 X 12H BK)

HANDLEBAR FOAM GRIPS (30 X 3T X 335L BK)

BELT (6PJ49(1244.6)

END CAP (Ø31.8 X Ø28 X 14.3 BK)

END CAP (Ø25 X 49.5 BK)

END CAP (Ø30 X 70 BK)

BUSHING (Ø28.58 X Ø15.99 X 12.7H)

DRIVE BELT WHEEL (Ø40 X Ø39 X 21.9L BK)

SENSOR BRACKET (21 X 15 BK)

MOVING WHEEL

PEDAL (L) (350 X 151 X 63.5 BK)

PEDAL (R) (350 X 151 X 63.5 BK)

CHAIN COVER (L) (77 X 488 X 953.5)

CHAIN COVER (R) (77 X 488 X 953.5)

TURNING PEDAL (Ø381.5)

CRANK COVER (Ø47 X H=12)

FOOT COVER (L/R)

WH NUT (M5)

PLASTIC PAD (Ø18 X 11.5H)

NYLOCK NUT (M8)

COMPUTER (B31305 (T00))

PULSE GRIP UNIT (S1001)

PULSE WIRE (650L/650L)

UPPER COMPUTER WIRE

LOWER COMPUTER WIRE

WIRE ROD

SENSOR WIRE

WASHER (M8)

NYLOCK NUT M8 (M8 BK)

M8 X 70MM X CARRIAGE BOLT

FOOT COVER (L)

WASHER (M5 X Ø16 X 1.2 T BK)

PLASTIC CAP FOR SCREW (Ø19 X 16H)

TOOL

TOOL

SERVO MOTOR (D1002)

ADAPTOR SENSOR WIRE

ADAPTOR (6VDC / 500MA)

M5 X 16MM X PHILIPS HEAD SCREW


WASHER (16.2 X 26 X 0.5T)

SADDLE POST

MOVABEL SEAT POST

SADDLE SUPPORT TUBE INSERT

MOVABEL SEAT POST KNOB (3/8” - 16 BK)

SPACER SLEEVE (16 X 8.1 X 3.5H)

SEAT KNOB (7/16 X 37 BK)

END CAP

SADDLE

3/8” X 38MM X CARRIAGE BOLT

KNOB (M8 X 55L)

TOOL

FIXINGS BLISTER PACK

QTY.

1

1

1

2

1

1

1

4

1

2

1

1

1

1

1

1

4

4

2

1

1

1

3

4

2

8

4

1

1

3

1

2

1

1

1

4

4

10

2

2

2

2

1

1

1

1

14

1

1

2

1

2

2

1

1

2

2

29

30

31

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