Model No. NTEX4196.3 Serial No. Write the serial number in the space above for reference. USER'S MANUAL Serial Number Decal QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if parts are damaged or missing, PLEASE DO NOT CONTACT THE STORE; please contact Customer Care. IMPORTANT: You must note the product model number and serial number (see the drawing above) before contacting us: CALL TOLL-FREE: 1-888-825-2588 Mon.–Fri. 6 a.m.–6 p.m.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your exercise cycle before using your exercise cycle. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. 8.
BEFORE YOU BEGIN Congratulations for selecting the new NordicTrack® AUDIORIDER R400 exercise cycle. Cycling is one of the most effective exercises for increasing cardiovascular fitness, building endurance, and toning the entire body. The AUDIORIDER R400 exercise cycle offers an impressive array of features to let you enjoy this healthful exercise in the convenience and privacy of your home. after reading this manual, please see the front cover of this manual.
ASSEMBLY Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included tools and your own adjustable wrench screwdriver . and Phillips Use the part drawings below to identify the small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual.
2. While another person lifts the rear of the Frame (1), attach the Rear Stabilizer (16) to the Frame with four M8 x 50mm Button Screws (52) and four M8 Split Washers (55). 2 1 16 55 55 52 3. Tighten the Upright Knob (7) into the Frame (1). 52 3 7 1 4. Have another person hold the Upright (2) near the front of the Frame (1). Locate the wire tie (see the inset drawing) in the Upright. Tie the lower end of the wire tie to the Main Wire Harness (43).
5. The Console (4) requires four “D” batteries (not included); alkaline batteries are recommended. IMPORTANT: If the exercise cycle has been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries into the Console. If you do not do this, the console displays or other electronic components may become damaged. Remove the battery covers from the back of the Console.
. Slide the Bottom Handlebar Cover (25) into the slots in the bottom of the Console (4). Attach the Bottom Handlebar Cover to the Handlebar (39) and the Top Handlebar Cover (18) with two M4 x 16mm Round Head Screws (80) and one M4 x 12mm Screw (85). 8 18 4 39 Slots 25 80 80 9. Attach the Seat (9) to the Backrest (8) with six M6 x 28mm Button Screws (67) and six M6 Washers (75). Start all six Button Screws before tightening any of them.
10. Attach the Seat (9) to the Seat Bracket (11) with four M6 x 16mm Button Screws (81) and four M6 Washers (75). Start all four Button Screws before tightening any of them. 10 9 11 75 75 81 81 11. Attach the Seat Bracket (11) to the Seat Carriage (41) with four M8 x 19mm Button Screws (77) and four M8 Split Washers (55). Start all four Button Screws before tightening any of them. 11 55 77 55 77 11 55 77 55 77 41 12. Identify the Left Pedal (22), which is marked with an “L.
HOW TO OPERATE THE EXERCISE CYCLE HOW TO ADJUST THE PEDAL STRAPS HOW TO ADJUST THE UPRIGHT To adjust the pedal straps, first pull the ends of the straps off the tabs on the pedals. Adjust the straps to the desired position, and then press the ends of the straps back onto the tabs. The upright can be adjusted to the position that is the most comfortable for you. To adjust the upright, first raise the upright so Upright that it is not resting Knob on the upright knob.
CONSOLE DIAGRAM FEATURES OF THE CONSOLE enables the console to accept iFIT Cards containing workout programs designed to help you achieve specific fitness goals. For example, lose unwanted pounds with the 8-week Weight Loss program. iFIT programs control the resistance of the pedals while the voice of a personal trainer coaches you and motivates you through your workouts. One iFIT Card with three new programs is included. Additional iFIT Cards are available separately. To purchase iFIT Cards, go to www.
HOW TO USE THE MANUAL MODE The lower left corner of the display will show your pedaling speed, in miles or kilometers per hour. Note: If there is a sheet of clear plastic on the face of the console, remove the plastic. The upper right corner of the display will show your heart rate when you use the handgrip pulse sensor (see step 5 on page 13). 1. Press any button on the console or begin pedaling to turn on the console.
5. Measure your heart rate if desired. 6. Turn on the fan if desired. If there are Contacts sheets of clear plastic on the metal contacts on the handgrip pulse sensor, remove the plastic. In addition, make sure that your hands are clean. To measure your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or gripping the contacts tightly. To turn on the fan at high speed, press the Fan button.
HOW TO USE A PRESET PROGRAM As you exercise, you will be prompted to Arrow keep your pedaling pace near the target pace setting for the current segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears, decrease your pace. When no arrow appears, maintain your current pace. Important: The target pace settings are intended only to provide motivation. Make sure to pedal at a pace that is comfortable for you. 1.
HOW TO USE A HEART RATE PROGRAM Heart rate program 2 is divided into 30 oneminute segments. One target heart rate setting is programmed for each segment. Note: The same target heart rate setting may be programmed for consecutive segments. 1. Press any button on the console or begin pedaling to turn on the console. See step 1 on page 12. During the program, the program profile in the display will show your progress. The flashing column of the profile represents the current segment of the program.
If you stop pedaling for several seconds, a series of tones will sound and the program will pause. To restart the program, simply resume pedaling. The program will continue until the last segment of the program ends. HOW TO USE AN IFIT PROGRAM 1. Press any button on the console or begin pedaling to turn on the console. See step 1 on page 12. 6. Follow your progress with the display. 2. Insert an iFIT Card and select a program.
MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise cycle regularly. Replace any worn parts immediately. HANDGRIP PULSE SENSOR TROUBLESHOOTING If the handgrip pulse sensor does not function properly, see step 5 on page 13. To clean the exercise cycle, use a damp cloth and a small amount of mild soap. Important: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.
EXERCISE GUIDELINES Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone.
SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2 2. Hamstring Stretch Sit with one leg extended.
NOTES 20
PART LIST—Model No. NTEX4196.3 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 1 1 1 1 2 2 1 1 1 2 1 2 1 1 1 1 2 1 2 2 1 1 1 1 1 1 1 1 1 1 1 1 2 1 1 1 4 1 1 1 1 – 1 4 Description R0408A Key No. Qty.
EXPLODED DRAWING A—Model No. NTEX4196.
EXPLODED DRAWING B—Model No. NTEX4196.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual.