Elite Fitness VO5, Assembly Manual

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ELITE VO2 EXERCYCLE ASSEMBLY MANUAL

Warm up exercise is important in preparing the muscles for activity whilst minimising the 

risk  

of injury. You may choose to warm up with a light/brisk walking pace for 5-10 minutes 

before stopping and performing some simple stretches. (As shown in the pictures below)

—

Hamstring Stretch (Standing)

Keep your knees slightly bent and slowly lean forward, 

back and shoulders relaxed, reaching towards your toes. 

You should feel the tension and slight discomfort in your 

hamstring muscles. Hold for 15-20 seconds. Repeat 2-3 

times.

—

Hamstrings Stretches (Seated)

Sitting on the floor preferably on a mat, put one leg 

straight, the other inward and close to the inside of 

the straight leg. Lean forward from the hips, reaching 

towards your toes.  

Hold for 10-15 seconds, and relax. Repeat 3 times for 

each leg (See picture 2).

—

Crus and Feet Tendon Stretches

Standing with two hands on the wall or tree, one leg 

behind. Keeping your legs straight and the heel on the 

ground, lean forward towards the wall or tree. Hold for 

10-15 seconds,  

and relax. Repeat 3 times for each leg (See picture 3).

—

Quadriceps Stretches

Keeping your balance with your left hand holding onto 

a wall or stationery fixture, grasp your right foot with 

your right hand and stretch your right heel toward your 

buttocks slowly, until you feel the stretch in the front of 

your thigh. Hold for 10-15 seconds, and relax. Repeat 3 

times for each leg (See picture 4).

—

Sartorius (Inner Muscles of the Thigh) Muscle Stretches

Sitting down with the soles of your feet or shoes together  

and your knees positioned outward. Pull your feet 

towards your groin until you can feel the stretch. Hold for 

10-15 seconds, and relax. Repeat 3 times (See picture 5).

WARM-UP EXERCISE

Cardiovascular training plays an important part in maintaining a healthy heart and lung 

function,  

so it’s no surprise we should be paying attention to how quickly our heart beats during 

exercise. The chart above outlines a range of heart rate training zones determined by the 

individual’s age and workout goals to ensure you train safely and effectively.
Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your 

index  

and middle fingers, counting the beats for 10 seconds and multiplying by 6. Alternatively, 

the use of a Wireless Telemetry Heart Rate strap and watch will give you an accurate 

Beats Per Minute (BPM) reading.
220 – AGE = TMHR (Theoretical Maximum Heart Rate)
TMHR x 85% = (Upper Training Limit) BPM
TMHR x 65% = (Lower Training Limit) BPM
Note: Contact heart rate may provide inaccurate readings and is designed only as a guide
Example:  220 – 39 = 181 BPM
 

181 x 85% (0.85) = 154 BPM (Upper Training Limit)

181 x 65% (0.65) = 118 BPM (Lower Training Limit)

TRAINING STAGES