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PRESENTATION
The cross-trainer is an excellent activity that will increase your cardiovascular and respiratory capacity whilst toning your entire body: buttocks, quadriceps, calves, back, chest, biceps and abdominals.
The back-pedalling function lets you enhance work on the buttocks and the back of the thighs. The cross-trainer is ideal for losing weight and refining your figure when combined with a balanced diet. This product is equipped with a magnetic transmission
system for optimal and smooth pedalling comfort. There is no need to connect it to electricity to make it work. A few pedal strokes are enough to get it to work.
SETTINGS
Warning : It is important to get off the bike in order to adjust any settings.
LEVELLING THE BICYCLE
In the event that the bike beco-
mes unstable during use, turn one
or both of the level adjusters until
the bike is stable.
CONSOLE
Your console offers numerous features to enhance your workout. You will find all of the instructions below for easy use.
Button Central button to switch on the console, confirm your choices, start a training session.
Button Browse through the programme selection menu.
Button Exit a programme, return to the main menu, switch off the console.
Button Adjust (increase or decrease) the pedalling difficulty level, adjust (increase or decrease)
your settings.
Selection switch: Select the type of machine (VE, RO, VM).
VE: cross trainer / VM: exercise bike / RO: rowing machine / RESET: Reset the selection.
km/miles selection
By default, your console will give you distance and speed information in km and km/h.
To change the unit to Miles (Mi):
1. Switch off the console.
2. Press and hold the central button
3. Select the unit with the
buttons.
the home screen
MENU
MAXIMUM HEART RATE SETTING:
From the start screen, press the
Maximum heart rate calculation (max HR):
For women: 226 - age. / For men: 220 - age.
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Adjustment based on level of experience:
Max HR, linked with a goal:
<60% of MAX HR (BLUE) => MAX HR recovery phase
between 60% and 69% of MAX HR (GREEN) => gentle exercise
Quick start
Begin pedalling to start your session. To adjust the pedalling difficulty level, press the + or - buttons. To take a break, stop pedalling for a few seconds. To resume your session (within 60 seconds of the start of the break), start pedalling again. To stop the
session before the end, press the button
. To switch off the console, press and hold the
PROGRAMMES
Select the programmes menu by pressing the
button. In the programmes menu, select the profile from the 9 options using the
pressing the
button or start pedalling (the default workout duration is 30 minutes). If you press the
distance to be travelled is 5 km). You can start your session. To adjust the pedalling difficulty level, press the
PROGRAMME PROFILES
Default time = 30 minutes (except for the Quick-Start, in which the time increases), adjustable using the
»Quick-Start» mode:
Benefit: Quick use.
Description: Simply sit on
the bike and pedal!
1
»FIT1» programme
Benefit: Get in shape
Description: Gentle exercise
with slight variations in
intensity.
»FIT2» programme
Benefit: Fitness .
Description: Two peaks
in intensity in a workout
sequence that includes a
progressive (climb) then
declining (descent) phase.
ADJUSTING THE PEDAL POSITION
or more than 3 seconds.
button to access the maximum heart rate setting menu. Set your maximum heart rate by pressing the
between 70% and 79% of MAX HR (YELLOW) => weight loss
between 80% and 89% of MAX HR (ORANGE) => stamina improvement
button once back on the home screen. The console will switch off automatically after about 90 seconds of inactivity.
button , you can set the total travel distance by using the buttons
buttons. A vertical tile = 3 resistance levels . There are 5 vertical blocks so 15 resistance levels in total.
»KCAL 01» programme
Benefit: Weight loss
(Level 1).
Description: Low-intensity
double plateau, maintaining
a fairly quick pace
throughout the training
session.
Tip: If you can, keep hands
in place during exercise.
»KCAL 02» programme
Benefit: Weight loss
(Level 2).
Description: Low-intensity
intervals in order to keep
within the target zone,
involving a greater muscle
load than in level 1.
»KCAL 03» programme
Benefit: Weight loss
(Level 3).
Description: Maintain a
good workload throughout
the workout, which includes
a progressive phase, a
plateau and a declining
phase.
EN
MOVING
You can adjust the position of the pedals
during assembly. There are 3 adjust-
ment levels: At the front: closest to the
handlebar. In the middle. At the back:
furthest from the handlebar. The optimal
position is the centre position. However,
to enhance performance and in order to
best adapt to your body shape, this ad-
justment will enable you to optimise your
position on your elliptical trainer. The
front position will be perfect for people
under 175 cm tall and the rear position
will be especially suitable for people over
185 cm.
Speed in kmh (or mph)
Time before the end of the session (or accumulated time since the start of the session, in the case of a
quick-start session).
Heart rate in beats per minute.
Distance in km (or Mi). Also allows you to set the total distance to be travelled during a programme.
4. Confirm by pressing the central button
Add 10 for beginners, inexperienced people.
Recreational exercisers should stick with the basic calculation given above.
Take off 10 for regular exercisers.
button or the
buttons. If you press the
buttons.
»SOFT» programme
Benefit: 5 km
Description: Travel five
kilometres at a moderate
pace and with no variation in
resistance.
»PERF 01» programme
Benefit: Performance 1 .
Description: Double ascent,
adapt the pace according to
the resistance level.
For greater muscular invol-
vement: High resistance =
slower pace.
»PERF 02» programme
Benefit: Performance 2 .
Description: High-intensity
intervals to improve endu-
rance and muscle load. You
must keep the same pace
throughout the session.
Lower resistance = recovery
phases.
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WARNING : You must get off the elliptical bike
to move it in any way. Standing on the floor in
front of your product, hold the handlebars and
pull the bike towards you. The product is then
resting on the castors and you can move it.
When you have finished moving it, move down
to the floor with the rear legs.
, the console will automatically display the start screen.
buttons. Confirm by pressing the
> 90% of MAX HR (RED) => performance improvement
Please note that, to find out your target zones, it is recommended to conduct an
exercise stress test with a cardiologist.
/
button; set the workout duration using the
buttons, Confirm by pressing the
button or start pedalling (the default total
»PERF 03» programme
buttons. Confirm by
Benefit: Performance 3 .
Description: High-intensity
intervals to improve endu-
rance and muscle load. You
must keep the same pace
throughout the session.
Lower resistance = recovery
phases.
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