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easv T 7 on and thussfe,) •ng and monitoring * y to f°How an "^f^es ft g lning programrry? mdf®du*"zed 583-103.87 ASSEMBLY Remove the cycle and its fittings from the package and assemble using the tools provided, as follows: Remove the nuts from the bottom ends of the fork supporting the handlebars. Insert the fork between the frame and chrome meter panel as shown in Fig. I. Turn the handlebar support into the vertical position and slide into place (Fig. 2). Insert the spacer (I), washer (2) and screw (3) into the lower hole on each side of the frame, as indicated in Fig. 3. Tighten with the wrench provided. Insert the triangular locking knob (4) with washer (5) into one of the three adjustment holes at each side and tighten lightly. Leave the final adjustment of the handlebars until the seat has been set to the correct height. Fix rear support tube to legs as shown in Fig. 4. Fit white plastic caps onto front legs as in Fig. 5. Insert seat post into frame as shown and tighten locking knob lightly (Fig. 6). 2 Unscrew the green plugs from the right-hand crank and pedal. Screw the pedal onto the crank, tightening clockwise. Unscrew the red plugs from the left-hand crank and pedal and screw the pedal into place, tightening anti-clockwise (Fig. 7). The right and left pedals are also distinguished from each other by the letters R and L stamped on the underside of the pedal shaft. Clean the braking surfaces of the flywheel (see Maintenance) and make sure that all screws and nuts are securely tightened before using the cycle. OPERATION Adjustment of seat height Set the seat height so that the ball of the foot reaches the pedal with the leg almost straight and the pedal at the bottom of its rotation (Fig. 8). To adjust the seat angle, place the required number of spacers between the seat and seat support. Adjustment of handlebars Loosen the triangular locking knobs and set the distance between handlebars and seat to one of the three possible positions, so that the user can pedal comfortably with the arms almost straight. Tighten the knobs securely. Timer To time your workout, set the timer, e.g. to 15 min, by turning it clockwise. The bell will ring when your workout time is up (Fig. 11). Regulation of pedaling resistance / To increase resistance, turn the knob on the handlebars clockwise (+), to decrease resistance anticlockwise (—). Do not force the knob beyond the minimum and maximum positions as this may damage the regulating mechanism (Fig- 9). 3 Pedalling It is best to begin pedalling at low resistance. After a few minutes’ warming up, you can gradually increase resistance. To calculate exactly the force you are exerting when pedalling, follow the rev counter and keep your speed at a steady 50 or 60 revolutions per minute. You can then read off the corresponding power in watts from the meter The right-hand scale shows your pedalling power at 60 rpm, that on the left at 50 rpm. If you want to know your pedalling power at other rpms, use the Nm table (crank moments in Newton metres) and the conversion table at the front of the meter panel. This shows the force you are applying at 40, 70 and 80 rpm. For example, if crank moment is 30 Nm and pedalling speed 70 rpm, total pedalling power applied is 220W (Figs 10 and II). W Nm W ■F' HËQ1 •I Energy consumption table (kj) The table below the timer (fig. 11 ) shows total energy expenditure in kilojoules. For example, pedalling at 100 W for 20 minutes, your total energy consumption is 480 kj. To translate the energy expended into kilocalories, divide by 4.2. For more detailed information on physical fitness and how exercise affects your fitness, or if you want to plan your own training programme, consult the Tunturi Fitness Guide and Fitness Measurement Guide, both of which give information about efficient exercising. TRANSPORT AND STORAGE The Tunturi Ergometer is easy to move by rolling it along the floor (after releasing the brake) as shown in Fig 12. To lift the cycle, hold it under the seat and meter panel, which is shaped to give a good grip (Fig. 13). To avoid damage or malfunctioning, keep the Tunturi Ergometer in a cool, dry place free of dust. It is not recommended to use' the cycle in damp conditions as the flywheel may rust, causing faulty operation. 12 ? HUWy, 4> 13 ■et: >. it 4 MAINTENANCE The Tunturi Ergometer is extremely robust and made to withstand continuous hard use. To keep it working efficiently and in good condition, it is important to perform certain simple maintenance and adjustment procedures at regular intervals: Adjustment of resistance cable If the resistance control knob has too much play (turns freely more than one rotation) without giving maximum resistance, tighten the resistance cable. To do this, turn the round nut at the lower end of the cable in a clockwise direction (see Fig. 14). When properly adjusted, the control knob should not turn freely more than 1/2-1 rotation. Brake pads In n...