Model No. Serial No. The model number and serial number are found in the location shown below. Write the model number and serial number in the space above. Serial Number Decal QUESTIONS? At FreeMotion Fitness, we’re committed to providing complete customer satisfaction. If you have questions, see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual. CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.
TABLE OF CONTENTS How to Contact Customer Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 SECTION 1 Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 How to Assemble the Recumbent Bike . . . . . . . . . . .
HOW TO CONTACT CUSTOMER CARE If you have questions after reading this manual, or if you require assistance, please contact Customer Care at the address and phone number listed below.
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions and information before operating the recumbent bike. 1. It is the responsibility of the owner to ensure that all users of the recumbent bike are adequately informed of all warnings and precautions. bike. Do not wear loose clothes that could become caught on the recumbent bike. 10. Do not modify the power cord or use an adaptor to connect the power cord to an improper receptical.
BEFORE YOU BEGIN Congratulations for selecting the revolutionary NordicTrack® 9600 recumbent bike. The NordicTrack 9600 recumbent bike offers an impressive array of features to make your workouts more effective and enjoyable. assist you, please note your product model number and serial number before calling. The model number and serial number can be found on a decal attached to the recumbent bike (see the front cover of this manual for the location of the decal).
HOW TO ASSEMBLE THE RECUMBENT BIKE Assembly requires two persons. Set the recumbent bike in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Assembly can be completed using the included tools. Use the drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part. The second number refers to the quantity needed for assembly.
3. Attach the Seat Handlebar (6) to the Seat Carriage (5) with four 3/8” x 1 1/4” Button Screws (76) and two 3/8” x 3/4” Button Screws (81). Next, insert the Pulse Plug (78) into the pulse jack near the top of the Right Side Shield (8). 3 81 5 6 78 76 8 4. Attach the Seat (9) to the Seat Carriage (5) with four 1/4” x 3/4” Button Screws (67). Insert the four 1/2” Round Endcaps (80) into the indicated holes in the Seat Handlebar (6).
HOW TO SET UP THE RECUMBENT BIKE HOW TO MOVE AND LEVEL THE RECUMBENT BIKE Before moving the recumbent bike, make sure that the power cord is unplugged. Note: If a CATV cable is connected to the recumbent bike, it may be necessary to disconnect the cable if the recumbent bike will be moved far. Lift Here Due to the size and weight of the recumbent bike, moving it requires two persons.
HOW TO CONNECT A CATV CABLE If your recumbent bike has a Workout TV console, a CATV cable must be connected to the recumbent bike for cable TV stations to be viewed. Locate the cable jack on the front of the recumbent bike. Connect the CATV cable to the cable jack. A satellite receiver, VCR, or DVD player can also be connected to Cable Jack the recumbent bike. Connect a CATV cable from the coaxial output on your equipment (usually labelled TV OUT or RF OUT) to the cable jack.
HOW TO USE THE BASIC CONSOLE Note: If there is a sheet of clear plastic on the console, remove the clear plastic. Matrix Main Display FEATURES OF THE CONSOLE In addition, the console offers three pulse programs that adjust the resistance of the pedals to keep your heart rate near target levels during your workouts, and a unique fitness test program that measures your VO2 max level.
tance levels that you select. The flashing column shows the current resistance level. Every thirty seconds, all columns will move one position to the left. As you increase or decrease the resistance, additional indicators will light or darken in the flashing column (and in all columns to the right). HOW TO USE THE QUICK START MODE 1 Plug in the power cord or begin pedalling to activate the console. If the recumbent bike has a Basic console, it can be used with or without the included power cord.
Distance—This section of the main display will show the distance that you have pedalled, in miles or kilometres. To reset the main display at any time, press the CLEAR button. 6 Measure your pulse if desired. If there are thin sheets of plastic on the metal conContacts tacts on the handgrip pulse sensor, peel off the plastic. To measure your pulse, hold the contacts; your thumbs must be resting on the inner contacts, and your fingers must be touching the outer contacts. Avoid moving your hands.
sistance level for the current segment. At the end of each segment, a series of tones will sound, the time will flash in the main display, and the flashing column of the matrix will move one position to the right. HOW TO USE THE TIMED WORKOUT PROGRAM The TIMED WORKOUT program will count down the time remaining in your workout as you control the resistance of the pedals.
ment, a series of tones will sound, the time will flash in the main display, and the flashing column of the matrix will move one position to the right. The resistance of the pedals will then automatically change if a different resistance level is programmed for the next segment. Note: The matrix shows relative resistance levels. The lit indicators in the columns may shift upward or downward so that the highest indicators are always shown in the matrix.
matrix will show your progress. The flashing column represents the current segment of the program. At the end of each segment, a series of tones will sound, the time will flash in the main display, and the flashing column of the matrix will move one position to the right. HOW TO USE THE WATTS WORKOUT PROGRAM The WATTS WORKOUT program will automatically change the resistance of the pedals to keep your power output near a target level during your workout.
gram. The flashing Flashing Column column represents the current segment of the program. The number of lit indicators in the flashing column shows the resistance setting for the current segment. At the end of each segment, a series of tones will sound, the time will flash in the main display, and the flashing column of the matrix will move one position to the right. The resistance of the pedals will then automatically change if a different resistance level is programmed for the next segment.
During the proFlashing Column gram, the matrix will show your progress and the resistance settings of the program. The flashing column represents the current segment of the program. The number of lit indicators in the flashing column shows the resistance setting for the current segment. At the end of each segment, a series of tones will sound, the time will flash in the main display, and the flashing column of the matrix will move one position to the right.
the main display. To enter your age, press the + and – buttons beside the ENTER AGE/WT. button. HOW TO USE THE PULSE PROGRAMS The three pulse programs automatically control the resistance of the pedals to keep your heart rate near a target level while you exercise. 1 If you have selected the CARDIO PULSE program or the ENDURANCE PULSE program, go to step 6. If you have selected the MANUAL PULSE program, go to step 5. Put on a Polar®-compatible chest pulse sensor (not included).
During the program, you can change the resistance of the pedals, if desired, by pressing the RESISTANCE + and – buttons or the QUICK RESISTANCE buttons. However, when the current segment ends, the resistance will automatically increase or decrease, if needed, to bring your heart rate closer to the target heart rate setting for the next segment. Note: Each pulse program begins with a two-minute warm-up period and ends with a two-minute cool-down period.
5 HOW TO USE THE FITNESS TEST PROGRAM The FITNESS TEST program measures your VO2 max level. For the best results, the program should be used at a time when your energy level is high; the program should not be used if you have already exercised during the day. Follow the steps below to use the program. 1 When the button is pressed, the words “ENTER WEIGHT” and the current weight setting will scroll across the main display. To enter your weight, press the + and – buttons beside the ENTER AGE/WT. button.
was reset. To reset the service distance, press the CLEAR button. HOW TO USE THE MAINTENANCE MODE The console features a maintenance mode that allows you to access information and to view and change default settings. Follow the steps below to use the maintenance mode.
channels or add channels. To delete or add a channel, first press the CHANNEL + and – buttons until the channel appears in the main display. Press the ENTER AGE/WT. button again and 10 program TV channels. The console has the capability to find and store in memory all of the valid TV channels in your area. While the words “PRESS CHANNEL UP TO SCAN” appear in the main display, press the CHANNEL + button to start the channel scanning process. The console will begin scanning all TV channels.
TV CONNECTION SETTINGS Refer to the chart below to find the correct TV connection setting for your country. See step 9 on page 20 to select a setting. Note: Your recumbent bike has been pre-configured to be either NTSC-compatible or PAL-compatible. COUNTRY SYSTEM NTSC NTSC NTSC J PAL B/G PAL B/G PAL I Bahamas Tobago Japan Afghanistan Malaysia Angola Barbados Trinidad Albania Malawi Botswana Bermuda U.S.A. Algeria Mozambique Hong Kong Cambodia Venezuela Australia Netherlands S.
HOW TO USE THE WORKOUT TV CONSOLE Note: If there is a thin sheet of clear plastic on the face of the console, remove it. Flat Screen Television Matrix Main Display FEATURES OF THE CONSOLE The state-of-the-art Workout TV console offers an impressive array of features to make your workouts more effective and enjoyable. When the manual mode of the console is selected, the resistance of the pedals can be changed with a touch of a button. As you exercise, the console will provide continuous exercise feedback.
2 HOW TO USE THE WORKOUT TV CONSOLE To listen to television programs using headphones, plug your headphones into the indicated jack on the left side of the console. The Workout TV console offers exactly the same features as the Basic console, but incorporates a built-in personal TV in addition. Note: The console has the capability to find and store in memory all of the valid TV channels in your area. You can even screen out unwanted channels. Refer to pages 20 and 21 for instructions.
MAINTENANCE AND TROUBLESHOOTING If you have questions about maintenance or troubleshooting, see HOW TO CONTACT CUSTOMER CARE on page 2. Regularly inspect and properly tighten all external parts of the recumbent bike. To clean the recumbent bike, apply a small amount of mild multi-purpose cleaner to a 100% cotton cloth and wipe the console, screens, and external surfaces. Do not spray cleaner directly onto the recumbent bike or use ammonia or acid-based cleaners.
NOTES 26
EXERCISE GUIDELINES 3 FACTORS IN A SENSIBLE DIET Your target heart rate (THR), is the rate at which you would like your heart to work during aerobic exercise. It is expressed as a percentage of your maximum heart rate (MHR). MHR is the maximum number of times that your heart can pump during one minute. To determine your approximate MHR, subtract your age (in years) from 220. This is only an estimation of your MHR—only clinical stress testing can provide an actual MHR reading.
3. 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 to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and groin. WEIGHT LOSS TIPS At least four, 30-minute workouts per week, along with a reduced-calorie diet, are recommended if you are trying to lose weight.
“T” is for the time or duration of your workout. Beginning exercisers may wish to start with 5 to 10 minutes of aerobic activity. Those in average physical condition should exercise for 20 to 30 minutes. Highly fit people, or people who want to lose weight, should exercise for 30 to 60 minutes. The key is to maintain your target heart rate for the duration of the workout period.
WORKOUT TIPS Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone. Full-body conditioning helps take care of many of life’s aches and pains. However, it takes time for your body to adapt to any new routine. Below are some tips that will help ease you into your new NordicTrack routine. The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.
PART LIST R0305A To locate the parts listed below, see the EXPLODED DRAWING on pages 32 and 33. Key No. Qty.
EXPLODED DRAWING A R0305A 26 4 3 25 73 50 63 63 23 74 29 30 28 74 48 34 48 24 49 48 27 22 31 49 34 34 52 17 49 77 49 21 49 1 32 34 93 49 76 49 58 14 87 86 85 75 49 35 72 88 48 58 72 33 19 89 51 32 33 52 51 76 76 77 76 76 20 93 49 49 16 50 70 2 18 84 69 15 36 13 32 18 83 94
EXPLODED DRAWING B R0305A 65 9 12 67 11 65 67 67 60 10 47 67 8 57 42 56 55 46 76 44 71 53 61 62 43 45 54 68 64 64 57 66 62 59 39 59 68 44 76 61 44 62 62 71 71 91 91 68 71 44 90 41 76 53 43 37 61 92 61 5 43 53 65 43 38 43 76 53 76 43 76 71 53 40 68 41 92 81 92 90 90 53 82 78 91 80 91 90 76 79 92 80 65 65 6 80 76 7 65 33 76
FreeMotion Fitness, Inc. • 1096 Elkton Drive, Suite 600 • Colorado Springs, CO 80907 Part No. 222215 R0305A Printed in USA © 2005 ICON IP, Inc.
