5
20
HARDWARE KIT
M8 spr
ing w
ashers
,
4 pcs
. f
or front/rear f
oot tube
, 6 pcs
. f
or
ve
rtical tube
, 3 pcs
. f
or stationar
y bar
,
4 pcs
. f
or handlebar
.
(17 PCS)
(2 PCS)
M10 x 110mm allen bolts f
or s
wing ar
m.
M8 x 50mm carr
iage bolts f
or handlebar
.
(4 PCS)
(4 PCS)
M8 acor
n n
uts f
or handlebar
.
(4 PCS)
M5 x 16mm phillips bolts
,
2 pcs
. f
or w
ater bottle holder
,
2 pcs
. f
or monitor mount.
(4 PCS)
M8 flat w
ashers
for front/rear f
oot tube
.
(17 PCS)
M8 x 20mm allen bolts
, 4 pcs
. f
or front/rear f
oot tube
, 6 pcs
. f
or v
er
tical tube
,
3 pcs
. f
or stationar
y bar
, 4 pcs
. f
or f
oot platf
or
m.
(13 PCS)
M8 cur
ved w
ashers
,
6 pcs
. f
or v
er
tical tube
, 3 pcs
. f
or stationar
y bar
,
4 pcs
. f
or handlebar
.
(2 PCS)
Bottom spacers f
or s
wing ar
m.
allen wrench
m
ulti "T" tool with phillips scre
wdr
iv
er
(2 PCS)
M10 flat
w
ashers f
or
swing ar
m.
(2 PCS)
M10 n
ylon n
uts
for s
wing ar
m.
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE 1
Maximum
Attainable
Heart Rate
85%
Target
Zone
70%
Target
Zone
Heart
Rate
(Beats/
Min)
20
25
30
35
40
45
50
55
60
65
70
75
80
200
190
180
170
160
150
140
130
120
110
100
195
165
136
190
161
133
185
157
129
180
153
129
175
148
129
170
144
119
165
140
115
160
136
112
155
131
108
150
127
105
145
123
101
140
119
98
AGE (YRS)
TABLE 2
Exercise
Warm Up
THR%
Cool Down
Total
Sessions
Total Time
Week
Period
Minutes
Period
Time
Per Wk.
Per Wk.
&
1 & 2
5 min
60-65% - 8
5 min
17 min
3
51 min
&
3 & 4
5 min
65-70% -10
5 min
20 min
3
60 min
&
5 & 6
5 min
70-75% -15
5 min
25 min
3
75 min
&
7 & 8
5 min
70-80% -20
5 min
30 min
3
90 min
&
9 & 10
5 min
70-85% -25
5 min
35 min
3
105 min
&
11 & 12
5 min
70-85% -25
5 min
35 min
3
105 min
