Fitness Quest Recumbent Bike Benutzerhandbuch - Seite 8
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HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE 1
200
195
190
190
185
180
180
170
165
161
Heart
160
157
Rate
153
(Beats/
150
Min)
140
136
133
129
130
129
120
110
100
20
25
30
35
40
TABLE 2
Exercise
Warm Up
THR%
Week
Period
Minutes
&1 & 2
5 min
60-65% -8
&3 & 4
5 min
65-70% -10
&5 & 6
5 min
70-75% -15
&7 & 8
5 min
70-80% -20
&
9 & 10
5 min
70-85% -25
&11 & 12
5 min
70-85% -25
18
175
170
165
160
155
148
150
144
145
140
140
136
131
127
123
129
119
115
119
112
108
105
101
98
45
50
55
60
65
70
75
AGE (YRS)
Cool Down
Total
Sessions
Total Time
Period
Time
Per Wk.
Per Wk.
5 min
17 min
3
51 min
5 min
20 min
3
60 min
5 min
25 min
3
75 min
5 min
30 min
3
90 min
5 min
35 min
3
105 min
5 min
35 min
3
105 min
STEP 4 – Seat & Back Rest Assembly
a) Attach Seat and Back Rest to Seat Carriage
with (8) Phillips Bolts and (8) Washers.
LOCKING ARM MUST be locked
tightly before you sit on the SEAT
Maximum
Attainable
STEP 5 – Rear Handlebar Assembly
Heart Rate
a) Attach Rear Handlebar to Seat Carriage with
(2) Allen Bolts, (2) Washers, and (2) Nylon Nuts.
85%
b) Attach Handlebar Pulse Wires to Long
Target
Extension Pulse Wires.
Zone
70%
Target
Zone
80
STEP 6 – Pedal Assembly
The Foot Pedals, Shafts, Cranks and Foot Straps are marked
"R" for Right and "L" for Left.
a) Insert Shaft of Left Foot Pedal into threaded hole in Left
Crank, see Figure 6.
b) Turn Shaft by hand counter-clockwise until snug.
NOTE: DO NOT turn the Shaft clockwise, doing so will strip
the threads. Tighten Shaft with Multi-Hex Tool provided.
c) Insert Shaft of Right Foot Pedal into threaded hole
in Right Crank.
d) Turn Shaft by hand clockwise until snug. Tighten with
Multi-Hex Tool provided.
e) Install Left and Right Foot Straps on Foot Pedals as
shown, see Figure 6.
seat
M6 washer
M6 x 15mm
phillips bolts
IMPORTANT
locking
arm
.
M6
washers
M6 x 15mm
phillips bolts
Figure 4 - Assemble Seat and Back Rest
back
rest
seat
carriage
M6 x 15mm
phillips bolts
M6 washers
seat carriage
rear
handlebar
M8 nylon
nuts
M8 washers
handlebar
pulse wires
M8 x 45mm
allen
bolts
long extension
pulse wire
Figure 5 - Install Rear Handlebar
left
left
crank
strap
left foot
pedal
"L" & "R"
markings are
located on the
ends of the
left side shown
pedal shaft.
looking from the
back of the unit.
Figure 6 - Pedal Assembly
7