Owners Manual
Power 10 Magnetic Rower
Customer Service
(800) 750-4766
Assembly
(888) 559-8810
Manufactured by:
Ironman Fitness Products
4009 Distribution Drive
Suite 250
Garland, TX 75041
715-00001
03/19 Rev C
Serial tag is located on the side of the track
Model Name: ________________
Date of Purchase: ________________
Serial Number: ________________
Caution!
Read all precautions and instructions in
this manual before using this equipment.
Download from Www.Somanuals.com. All Manuals Search And Download.
Important Safety information
WARNING! Before using this unit or starting any exercise program, consult
your physician. This is especially important for persons over the age of 35 and/or
persons with pre-existing health problems. The manufacturer or distributor assumes
no responsibility for personal injury or property damage sustained by or through the
use of this product.
WARNING! To reduce the risk of electrical shock, burns, fire, or other possible
injuries to the user, it is important to review this manual and the following precau-
tions before operation.
SAFETY PRECAUTIONS AND TIPS
1.
It is the owner’s responsibility to ensure that all users of this unit have
read the Owner’s Manual and are familiar with warnings and safety pre
cautions.
2.
3.
This unit has a user maximum capacity of 275 pounds.
The unit should only be used on a level surface and is intended for in
door use only. The unit should not be placed in a garage, patio, or near
water and should never be used while you are wet. Ironman Fitness
recommends a mat be placed under the unit to protect floor or carpet
and for easier cleaning.
4.
5.
6.
Follow safety information in regards to plugging in your unit. Do not run
the power cord underneath your unit. Do not operate the unit with a
damaged or frayed power cord.
Wear comfortable, good-quality walking or running shoes and appropri
ate clothing. Do not use the unit with bare feet, sandals, socks or stock
ings.
Always examine your unit before using to ensure all parts are in working
order.
7.
8.
9.
Allow the unit to fully stop before dismounting.
Pets should never be allowed near the unit.
Do not leave children unsupervised near or on the unit.
10. Never operate the unit where oxygen is being administered, or where
aerosol products are being used.
11. Never insert any object or body parts into any opening.
12. For safety and to prevent damage to your unit, no more than one person
should use the unit at a time.
13. Always unplug the unit before cleaning and/or servicing. Service to your
unit should only be performed by an authorized service representative,
unless authorized and/or instructed by the manufacturer.
14. Failure to follow these instructions will void the unit warranty.
3
Download from Www.Somanuals.com. All Manuals Search And Download.
Getting Started
(..cont.)
Thank you for purchasing the Ironman Fitness Power 10 Magnetic Rower!
The quality product you have chosen was designed to meet your needs for cardiovas-
cular exercise. Before you start, please read the Owner’s Manual and become familiar
with the operation of your new unit. Remember to take time to perform stretching
exercises, provided in this manual, to help avoid injury.
If you are taking medication, consult your physician to see what effect the
medication will have on your exercise heart rate.
If you have heart problems, you are not active, and/or are over the age of 35
years, do not use the pre-set programs or start an exercise program without first
contacting and receiving approval from your physician.
To avoid the risk of electrical shock, always keep the console dry. Do not spill liquids
on the console. Ironman Fitness recommends a sealed water bottle for beverages
consumed while using the unit.
Handle bars
Front Stabilizer
Console
Right Pedal
Seat
Track
Left Pedal
Rear Stabilizer
Getting Started
The Ironman Fitness Power 10 Magnetic Rower will require some assembly.
Unpack the box in a clear area. Remove packing material. Do not dispose of packing
material until assembly is complete and unit is working properly. Place the unit on a
clean level surface for assembly. Make sure there is easy access to an electrical out-
let. Before assembling, the unit should be placed as close as possible to its final loca-
tion. If you are missing any parts, please call Ironman Fitness at 1-800-750-4766.
Tools have been provided to assist with product assembly.
4
Download from Www.Somanuals.com. All Manuals Search And Download.
Assembly Steps
(C1) Knob
(1) Screw
(10) Screw
Parts Identifier
(A1)Main Frame
(A2) Front Stabilizer
Smaller parts enlarged for view
(B3) Right Pedal
B9) Seat
(B3-1) Left Pedal
(A4) Upper Slide track
14mm
21mm
13/14mm
6mm
Tool
Assembly Steps
Figure 1
Assembly for front stabilizer with
main frame
Step 1. Secure the front stabilizer (A2)
and main frame (A1) using carriage bolts
(1) & Nuts (2), and Washers (27).
13/14mm
5
Download from Www.Somanuals.com. All Manuals Search And Download.
Assembly Steps
Figure 2
Assembly for upper track
Step 1. Secure main frame (A1) with upper
slide track (A4) using bolt (11), Nut (12) and
tight it by knob (C2).
13/14mm
Figure 3
Assembly for Wireless Pulse Receiver
Step 1. Lift up the Power 10 slide track by pull-
ing out knob (C2). Once the slide track is in
place, release knob (C2) to secure it in the elel-
vated position.
Step 2. Connect cable (D8) & wireless pulse
receiver (C5).
6
Download from Www.Somanuals.com. All Manuals Search And Download.
Assembly Steps
Figure 4
Assembly for saddle seat with slide track
Step 1. Lower slide track back into place.
Step 2. Equip saddle (B9) into slide track (A4).
Step 3. Fold up rear stabilizer (A7)
Step 4. Secure the knob with (C1) and washer (28).
Figure 5
Assembly for pedals
Step 1: Insert shaft bolt (10) into pedal (B3) and secure it
into main frame.
Step 2: Use screw (24) to secure rear stabilizer to slide track.
m
21mm
O
6mm
7
Download from Www.Somanuals.com. All Manuals Search And Download.
Download from Www.Somanuals.com. All Manuals Search And Download.
Console Instructions
Console Layout and Design
Take a few moments to review the console layout.
Below is an overview of the console and their different functions.
The miles / kilometer switch is located on the
back of the console. To remove the console,
push in the tab of the lower part
of the console and lift up.
To change from miles to kilometers and
vice versa, flip the switch highlighted inside
the circle. Once switched, you must restart
the console to activate.
(d) Increase
(c) Enter
(b) Start/Stop
(e) Decrease
(a) Pulse Recovery
A. Powering Up:
1. Connect adapter into power source
2. If the connection cables were installed incorrectly, monitor will display “E1” on matrix
display and will generate a long beeping sound. Before asking service, please examine if all
connection cables are well connected and then reset the power to release the beep sound
or press START / STOP (Hold to reset) button to restart system. If the monitor still show
“E1” message, please call service.
3. If the monitor shows “ E2 ”message, please call service.
9
Download from Www.Somanuals.com. All Manuals Search And Download.
Console Instructions
B. Button Functions:
Enter
This button is used to confirm desired settings into the console for function
purposes.
- During PAUSE mode, press ENTER key to enter desired program.
Start/Stop
This button is used to start and stop training.
Recovery
This button is used to begin the recovery feature of the console (Heart rate chest strap must be worn
to activate this feature.) When pressed, the recovery button will begin to check pulse from the moni-
toring system located in the chest strap.
F1.0 = Excellent F2.0 = Good F3.0 = Fair F4.0 = Below average
F5.0 = Not Good
F6.0 = Poor
Up/Down
When changing settings of a program, these buttons are used to increase/decrease the value of any
setting input, such as: TIME, WEIGHT, and AGE.
C. Console Functions:
TIME
Exercise time will be shown on the display when exercising. If there is no signal detected within 4
minutes the console will shut off.
Count up: Without setting the time value, the monitor will count up the time from 0:00
to 99:59.
Count down: Setting the exercise time, the monitor will count down from your set
values. Once reach setting value, monitor will produce an audible sound. The time will
stop and summary is shown on screen.
COUNT
Count will be shown on the display when exercising. If there is no signal detected within 4 minutes,
the console shuts down.
Count up: Without setting the count value, the monitor will count up the count from 0
to 9999.
Count down: If exercise time is set, the monitor will count down from your set
values. Once set value is reached, monitor will produce an audible sound.
CALORIE
The calories burned will be displayed on the window. It ranges from 0.0 to 999k cal.
Count up: Without setting the calorie value, the monitor will count up the count from
0.0 to 999.
Count down: If calorie consumption is set, the monitor will count down from your
set values. Once set value is reached, monitor will produce an audible sound.
DISTANCE
The distance will be displayed on the window. The monitor begins to calculate from 1 yard to 999 yard
and then the measure unit is 1 yard. After 1000 yards is reached, the measure unit becomes 0.6 mi
(1000 yards). The monitor will display from 0.6 to 99.9 mi.
Count up: Without setting the distance value, the monitor will count up from 1 yard.
10
Download from Www.Somanuals.com. All Manuals Search And Download.
Console Instructions
Once it reaches 1000 yards, it will convert to 0.6 miles.
Note: If the units are by kilometers the count up and down will be by meters into KM.
Count down: If distance is set, the monitor will count down from your set values. Once
set value is reached, monitor will produce an audible sound, and then the count value
starts counting up.
PULSE
The monitor will display your current heart beat rate in beats per minute. The pulse reading ranges
are: Low (40 bpm) - High (220 bpm). If no pulse signal is detected within 16 seconds, the display
will indicate “P” You can input a desired target heart rate - input value ranges from 90 to 220. Once
your heart rate exceeds set target, the pulse window will blink to inform you that your heart rate has
exceeded your target.
The picture indicates the travel distance on the rower machine during exercise.
D. Operation:
The console contains 12 different programs, which can be customized for total workout time. If
you don’t preset the workout time, the console will count up the workout time in one-second
increment. Each program is divided into 10 segments. Workout time is evenly distributed in each of the
10 segment with the default set at 3 minutes if no total workout time is set. When total workout time
is set, time counts down. Without setting the workout time, the time will count up and each interval
will retain 3 minutes.
Preset Program: Program 1- Program 7
1. Press the UP or DOWN button to the desired program.
2. Press the Enter Button to enter your desired program.
3. The Time display will flash, and then press the UP OR DOWN button to set up the
desired time to do the exercise. Press ENTER button to confirm your setting value.
4. The count display will flash, and then press the UP OR DOWN button to set up the
desired value. Press ENTER button to confirm your setting value.
5. The distance display will flash, and then press the UP OR DOWN button to set up the
desired distance you would like to reach. Press ENTER button to confirm your setting
value.
6. The calorie display will flash, and then press the UP OR DOWN button to set up the
desired calorie you would like to reach. Press ENTER button to confirm your setting
value.
7. Press the START/STOP to begin exercise.
Note: If you would like to skip the function setting, press the ENTER button to the next
setting function.
1. When you reach the target, the monitor will produce a beeping sound and stop its
operation. If you set up more than one target and you would like to reach next
target, press start to exercise again.
TARGET HEART RATE PROGRAM: (Program 8) (also refer to program profiles on pg. 13)
In this program, the console will adjust the level of loading according to the heart rate detected. For
example, the level of loading may increase while the heart rate detected is lower than TARGET H. R.
Also, the level of loading may decrease while the heart rate detected is higher than TARGET H. R. As a
result, the user’s heart rate will be adjusted to close the TARGET H.R. in the range of TARGET H.R. –5
and TARGET H.R. +5.
1. Press the UP AND DOWN button to program 8.
11
Download from Www.Somanuals.com. All Manuals Search And Download.
Console Instructions
2. Press the ENTER button to enter your target heart rate program.
3. The pulse display will flash, and then press the UP OR DOWN button to set up
the desired limit heart rate you would like to keep. Press ENTER button to confirm
your setting value.
4. The Time display will flash, and then press the UP OR DOWN button to set up the
desired time to do the exercise. Press ENTER button to confirm your setting value.
5. The count display will flash, and then press the UP OR DOWN button to set up
the desired value. Press ENTER button to confirm your setting value.
6. The distance display will flash, and then press the UP OR DOWN button to set up
the desired distance you would like to reach. Press ENTER button to confirm your
setting value.
7. The calorie display will flash, and then press the UP OR DOWN button to set up
the desired calorie you would like to reach. Press ENTER button to confirm your
setting value.
8. Press the START/STOP button to begin exercise.
Note:
1. You must set up the pulse value in this program, because it is a heart rate
control program.
2. If you do not set the pulse value, the initial setting value is 90 bpm (heart
beats per minute).
3. When you reach one of the targets such as Time, Count, Distance, and
Calories, the monitor will produce a beep sound and then stop.
4. If you set up more than one target and you would like to reach next target,
press START/STOP to exercise again.
User Setting Program: U1 to U4
Users are free to edit the values in the order of TIME, COUNT, DISTANCE, CAL, and the level of loading
in 10 intervals. The values and profiles will be stored in the memory after setup. Users may also
change the ongoing loading in each interval by pressing up or down button, and they will not change
the level of loading stored in the memory.
1. Press the UP AND DOWN button to the User setting program.
2. Press the ENTER button to enter this program.
3. The Time display will flash, and then press the UP OR DOWN button to set up the
desired time to do the exercise. Press ENTER button to confirm your setting value.
4. The count display will flash, and then press the UP OR DOWN button to set up the
desired value. Press ENTER button to confirm your setting value.
5. The distance display will flash, and then press the UP OR DOWN button to set up the
desired distance you would like to reach. Press ENTER button to confirm your setting
value.
6. The calorie display will flash, and then press the UP OR DOWN button to set up the
desired calorie you would like to reach. Press ENTER button to confirm your setting
value.
7. The first segment will flash, and then press the UP OR DOWN button to create your
personal exercise profile.
8. Press the ENTER button to confirm your first segment of your exercise profile.
9. The second segment will flash, and then press the UP OR DOWN button to create your
personal exercise profile.
10. Press the ENTER button to confirm your second segment of your exercise profile.
11. Follow the above descriptions to finish your personal exercise profile.
12. Press the START/ST0P to begin exercise.
NOTE:
1. Your personal exercise profile will be stored in the memory of the monitor.
2. When you reach the one of the targets such as Time, Count, Distance, and
Calories, the monitor will produce a beeping sound and then stop.
3. If you set up more than one target and you would like to reach next target, press
12
Download from Www.Somanuals.com. All Manuals Search And Download.
Console Instructions
Program profiles
Program Profiles
1. Program 1 ( Manual )
7. Program 7 ( Intervals )
2. Program 2 ( Rolling )
8. Program 8 ( Mountain )
3. Program 3 ( Valley )
9. Program 9 ( User setting )
4. Program 4 ( Fat Burn )
10. Program 10 ( User setting )
5. Program 5 ( Ramp )
11. Program 11 ( User setting )
12. Program 12 ( User setting )
6. Program 6 ( Manual )
13
Download from Www.Somanuals.com. All Manuals Search And Download.
Warm up Excercises
EXERCISE GUIDELINES
WARNING! Before beginning this or any exercise program, you should consult your physi-
cian. This is especially important for individuals over the age of 35 or individuals with pre-
existing health problems.
Flexibility is a key to fitness. Stretch all major muscle groups at least two to three
times per week after a 5 to 10 minute warmup. Stretch just to the point of a gentle tug. If
you have back, joint, or other health problems, talk to your doctor first.
Knees to Chest
Prone on Elbows
Supline Lumbar Rotation
Lie on your back with your
knees bent. Keeping your
knees together and your shoul-
ders against the floor, roll your
knees to one side until you feel
a stretch in your back or hip.
Hold for 30-60 seconds or until
muscles feel looser. Repeat on
opposite side.
Lie on your back. Bend your
knees, and lift your feet off
the floor. Grasp your knees
with your arms and pull your
knees toward your chest.
Hold for 20 seconds. Repeat
three to five times.
Lie on your stomach with
your feet together. Rest
on your forearms with your
elbows directly under your
shoulders. Relax lower back
and abdomen into floor. Hold
for 30-60 seconds or until
muscles feel looser.
Cat and Camel
Cervical Side Bends
Shoulder Circles
Rest on your hands and
knees. Round your back by
contracting your abdominal
muscles and tucking in your
pelvis; hold for five seconds.
Then allow your back to sag
toward the floor as you lift
your chest and head; hold
for five seconds. Repeat the
combination 10 times
Tilt your head gently toward
one shoulder, keeping your
shoulders level and your face
pointed straight ahead. Hold
for five seconds, then tilt your
head toward the other shoulder
and hold for five seconds. Re-
peat five times on each side.
In a smooth, continuous mo-
tion, make a circle with your
shoulders: Raise them up
towards your ears, pull them
together behind you, lower
them to a resting position,
then roll them forward. Re-
peat 10 times.
14
Download from Www.Somanuals.com. All Manuals Search And Download.
Warm Up Excercises
WARNING! Before beginning this or any exercise program, you should consult your physi-
cian. This is especially important for individuals over the age of 35 or individuals with pre-ex-
isting health problems.
Wrist Extensor
Wrist Flexor
Triceps Stretch
Extend your right arm in
front of you with your palm
up and your elbow straight.
Point your fingertips toward
the floor by bending at the
wrist. Using your left hand,
pull the back of your right
hand toward you gently.
Hold for 20 seconds; repeat
three to five times with each
arm.
Extend your right arm in front
of you, palm down, elbow
straight. Point your fingertips
toward the floor by bending
at the wrist. Using your left
hand, pull your right palm to-
ward you gently. Hold for 20
seconds; repeat three to five
times with each arm.
Place your right hand behind
your head, palm facing your
head. With your left hand,
grasp your right elbow and
pull downward until you feel
a stretch in the back of your
right arm. Hold for 20 sec-
onds; repeat three to five
times with each arm.
One-Arm Pectoralis
Stretch
Piriformis Stretch
Groin (Adductors) Stretch
Sitting with your back
straight, bring the soles of
your feet together. Let your
knees lower toward the floor.
Hold for 30-60 seconds or
until muscles feel looser.
Lie on your back. Bend your
right knee and lift it halfway
to your chest. Grasp your
knee with your left hand and
pull it toward your left shoul-
der, keeping both buttocks
against the floor. Hold for 20
seconds; repeat three to five
times with each leg.
Stand against an immobile
structure like a wall or a tree.
While facing the wall, raise
your right hand out to your
side at chest height, palm
against the wall. Turn your
body toward the left, away
from the wall and your ex-
tended arm, until you feel a
stretch. Hold for 20 seconds;
repeat three to five times
with each arm.
15
Download from Www.Somanuals.com. All Manuals Search And Download.
Warm Up Excersises
WARNING! Before beginning this or any exercise program, you should consult your physician.
This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.
Standing Quadriceps Stretch Achilles Stretch
Calf Stretch
Steady yourself with one hand. Face the wall with your left
With the other, grab outside leg foot ahead of your right, toes
at ankle, keeping body straight straight ahead. Bend both
Face a solid structure such as
a wall with your left foot ahead
of your right, toes straight
ahead. Bend your left knee,
press your hips forward, and
lean into the wall. Keep both
heels down, your right leg
straight, and you left knee
over your ankle. Hold for 20
seconds; repeat three to five
times with each leg.
from knee to hip. Gently pull
foot up and towards the but-
tocks until you feel a stretch
along the front of the thigh.
knees, press your hips forward,
and lean into the wall. Keep
both heels down and both
knees in line with your feet.
Thigh should be pulled straight Hold for 20 seconds; repeat
back and not drift to outside. three to five times with each
Hold 20-30 seconds. For varia- leg.
tion, grab opposite ankle (i.e.,
grab right ankle with left hand).
Do two to three repetitions per
leg.
16
Download from Www.Somanuals.com. All Manuals Search And Download.
Monitoring Heart Rate
TARGET HEART RATE ZONE
200
195
100%
190
185
180
Serious
athletic
175
170
training range
165
160
155
85%
Cardiovascular
conditioning
range
170
150
166
146
162
143
157
139
153
135
149
131
105
145
128
102
140
124
99
136
120
96
132
75%
Fat burning
range
116
60%
120
117
114
111
108
93
20 25 30 35
40 45 50 55 60 65
AGE
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to
work within your target heart rate zone. The American Heart Association (AHA) defines this
target as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220.
Your maximum heart rate and aerobic capacity naturally decreases as you age. This may
vary from one person to another, but use this number to find your approximate effective
target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm.
The target heart rate zone is 60%-75% of 180 or 108-135 bpm.
See Fitness Safety on opposite page.
17
Download from Www.Somanuals.com. All Manuals Search And Download.
Monitoring Heart Rate
Before beginning your workout, check your normal resting heart rate. Place your fingers
lightly against your neck, or against your wrist over the main artery. After finding your
pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to
determine your pulse rate per minute. We recommend taking your heart rate at these
times; at rest, after warming up, during your workout and two minutes into your cool down,
to accurately track your progress as it relates to better fitness.
During your first several months of exercising, the AHA recommends aiming for the lower
part of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too stren-
uous unless you are in top physical condition. Exercising below 60% of your maximum will
result in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop
exercising, or if it’s higher than normal the morning after exercising, your exertion may
have been too strenuous for your current fitness level. Rest and reduce the intensity next
time.
Fitness Safety The target heart rate chart indicates average rate zones for different ages.
A variety of different factors (including medication, emotional state, temperature and other
conditions) can affect the target heart rate zone that is best for you. Your physician or
health care professional can help you determine the exercise intensity that is appropriate
for your age and condition.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR)
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142
18
Download from Www.Somanuals.com. All Manuals Search And Download.
Workout Information
Frequency, Intensity, Time, Target Heart Rate Zone
The exercise practices include four major variables: frequency, intensity, time, target heart
rate zone. A continuous workout will help to improve your cardiovascular functions and
increase the ability of your muscles to obtain the oxygen and nutrition. A good workout pro-
vides a greater advantage to extend the endurance of muscle and body flexibility.
Frequency: How Often Should You Exercise
Three to five times a week is highly suggested to improve your cardiovascular and muscle
fitness.
Intensity: How Hard Should You Exercise
The intensity of an exercise is reflected in your heart rate. Exercise must be sufficient to
strengthen your heart muscle and condition your cardiovascular system. Only your doctor or
an authorized coach can prescribe the target training heart range appropriate for your par-
ticular needs and physical condition.
Start with exercise that stimulates you to breathe more deeply. Alternate periods of moder-
ate and easy exercise to help your body adapt to new levels of exertion without unneces-
sary strain. The inability to maintain a smooth, rhythmic motion is a sign that your speed or
elevation is too high. If you feel out of breath before you have exercised 12 minutes, you are
probably overdoing it.
As your fitness level improves, you will need to increase your workload to reach your target
heart rate. The first increase may be necessary after two to four weeks of regular exercise.
Never exceed your target heart rate zone.
Weight Management
Consistent aerobic exercise will help you change your body composition by lowering your
percentage of body fat. For weight control, how long and how often you exercise is more
important than how hard you exercise.
Exercise at least four to five times a week.
Reach and maintain 60-75% of your maximum heart rate with moderate exercise.
Exercise for 30-45 minutes at 60-65% of your target heart rate.
Here are some tips to achieve your weight management goal.
Consume most of your dietary calories at breakfast and lunch, and eat a light dinner.
Do not eat anything near the bedtime.
Moderate exercise will help suppress your appetite.
Take regular breaks and rests to help increase metabolism.
Warning!
If you have any questions or concerns about your target heart rate consult your physician
Medications may affect your heart rate. Stop exercise if: you feel faint or dizzy, acute ill-
ness (cold or fever), any pain or tightness in your chest, an irregular heartbeat, of if you
exceed your maximum heart rate set by your physician.
19
Download from Www.Somanuals.com. All Manuals Search And Download.
Workout Information
Exercise Practice Procedures
Warm-Up
Workout
Cool Down
A good warm-up will help you perform better and will decrease the aches and pains. The
warm-up prepares your muscles for exercise and allows your oxygen supply to ready itself
for what is to come. Experience tells us that muscles perform best when they are warmer
than normal body temperature. This normally takes about 5-10 minutes when you begin to
perspire on your brow and breathe more deeply.
Note: The older you are, the longer your warm-up period should be.
Workout: Brisk and Rhythmic Exercise
A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise
in response to your heart rate to train and strengthen your cardiovascular system. Concentrate
on moving your arms and legs smoothly. Walking naturally and avoid jerking motions like
pulled muscles, sprained joints, and loss of balance.
If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exer-
cise several times a day to get into habit. Try to reach and maintain 60-65% of your maximum
heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes
of exercise at 60-65% of your maximum heart rate. Best start with a target of 3-4 minutes,
then, increase it gradually.
If you can sustain 12 but not 20 continuous minutes of exercise in your target heart
rate zone:
•Exercise 3-5 days a week. Rest at least two days per week.
•Try to reach and maintain 65-70% of your maximum heart rate with moderate rhythmic
exercises.
•Begin with 12 continuous minutes. Increase your time by one to two minutes per week
until you can sustain 20 continuous minutes.
If you can sustain 20 minutes continuously in your target heart rate zone, begin to
increase the length and intensity of your workout.
•Exercise 4-6 days a week or on alternate days.
•Try to reach and maintain 70~85% of your maximum heart rate with moderate to
somewhat hard exercise.
•Exercise 20-30 minutes.
WARNING: These strategies are intended for average healthy adults. If you have
pain or tightness in your chest, an irregular heartbeat, shortness of breath or you feel faint
or have any discomfort when you exercise STOP. Consult your physician before continuing.
Remember every workout should begin with warm-up and finished with cool-down.
Cool down: Slow and Relaxed Exercise
The cool-down allows your body’s cardiovascular system to gradually return to normal and
should be roughly 5-10 minutes. Lower your exercise intensity gradually, and when your heart
rate has returned below 110 beats per minutes, you can end your workout.
20
Download from Www.Somanuals.com. All Manuals Search And Download.
Chest Strap Information
SAFETY PRECAUTIONS AND TIPS FOR CHEST STRAP
1. It is the owner's responsibility to ensure that all users of this unit have read the Owner's
Manual and are familiar with warnings and safety precautions.
2. Do not place chest strap near devices that generate large magnetic fields. TV sets, elec-
tric motors, radios, and high voltage power lines can affect the transmitter’s performance.
These items can interfere with the heart rate signal and possibly affect the heart rate read-
ings on the console.
3. Handle the Chest Strap with care. Dropping the transmitter might cause damage that
could void the warranty.
4. Do not use the chest strap if you have a cardiac pacemaker or if your are taking medica-
tions for a heart condition. Medication or electrical pulses from the pacemaker can interfere
with accurate heart rate readings.
5. Do not bend the strips inside the chest strap. This can cause the chest strap to loose
conductivity.
6. The chest strap has batteries that need to be replaced periodically. A faulty battery can
cause inaccurate reading.
21
Download from Www.Somanuals.com. All Manuals Search And Download.
Notes
22
Download from Www.Somanuals.com. All Manuals Search And Download.
Notes
23
Download from Www.Somanuals.com. All Manuals Search And Download.
Notes
24
Download from Www.Somanuals.com. All Manuals Search And Download.
Parts List
POWER OF 10 PART LIST REV A.
Qty Ref # Part #
Ref #
Part #
Description
Description
Qty
4
1
3
1
8
1
1
4
1
1
1
1
2
2
2
4
6
6
6
1
1
1
4
1
2
1
1
1
2
1
A2 723-00012 FRONT STABILIZER, POWER 10
A3 719-00001 SLIDE TRACK (LOWER), POWER 10
A4 719-00002 SLIDE TRACK (UPPER), POWER 10
A5 719-00003 PIVOT PLATE, POWER 10
A6 723-00013 SEAT CARRIAGE, POWER 10
A7 719-00004 PULLEY, POWER 10
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
1
1
1
2
3
1
2
1
1
1
1
2
2
3
4
5
6
7
8
9
702-00035 NUT 3/8*26, POWER 10
702-00036 NUT 3/8 3T, POWER 10
702-00037 SCREW M8*35L, POWER 10
702-00038 SCREW M8*30L, POWER 10
702-00039 TAPPING SCREW, 4*16, POWER 10
702-00040 M8 NUT, POWER 10
A8 702-00029 FIXING HOUSING, POWER 10
A9 707-00001 GEAR BOX, POWER 10
702-00041 NUT 3/8*4T,POWER 10
10 702-00042 SHAFT 1/2, POWER 10
11 702-00043 BOLT 3/8-120 L,POWER 10
12 702-00044 NUT 3/8, POWER 10
B1 705-00001 SHROUD COVER (LEFT), POWER 10
B2 702-00030 END CAP 76, POWER 10
B3 706-00030 PEDAL (LEFT), POWER 10
B4 707-00002 CONSOLE, POWER 10
13 702-00045 BOLT 3/8*105L, POWER 10
14 702-00046 NUT 3/8 7T, POWER 10
15 702-00047 BOLT M5*P0.8*15L, POWER 10
16 702-00048 M6 NUT, POWER 10
17 702-00049 SCREW, M6*25L, POWER 10
18 702-00050 SCREW, M8*25L, POWER 10
19 702-00051 BOLT M8*25L, POWER 10
20 702-00052 PIPE 12.5*8.2*10L, POWER 10
21 702-00053 M8 NUT, POWER 10
B5 706-00031 COVER, RUBBER, POWER 10
B6 706-00032 COVER, CONSOLE PLASTIC , POWER 10
B7 706-00036 COVER, REAR, POWER 10
B8 706-00033 FOOT CAP, POWER 10
C1 710-00007 KNOB CONNECTER, POWER 10
C2 710-00004 POP PIN, POWER 10
C3 719-00005 PU WHEEL 37, POWER 10
C4 710-00006 LEVELER, POWER 10
C5 713-00001 HRC WIRE, POWER 10
C9 702-00031 END CAP, POWER 10
22 702-00054 BOLT 3/8*90L, POWER 10
23 702-00055 NUT 3/8, POWER 10
24 702-00056 SCREW M8*40L, POWER 10
25 702-00057 SCREW M8*12L, POWER 10
26 713-00003 ADAPTOR, POWER 10
D1 710-00005 PLASTIC PULLEY, POWER 10
D2 706-00034 HAND GRIP, POWER 10
D3 706-00035 RUBBER STOPPER, POWER 10
D5 711-00001 MAGNETIC FLYWHEEL, POWER 10
D6 702-00032 SPRING FOR IDLE PULLEY, POWER 10
D7 713-00002 SENSOR WIRE, POWER 10
D8 713-00004 EKG EXTENSION CABLE, POWER 10
*
*
*
*
*
*
*
702-00058 WASHER, POWER OF 10
705-00002 SHROUD COVER (RIGHT), POWER OF 10
705-00003 CONSOLE COVER, POWER OF 10
706-00037 PEDAL, (RIGHT), POWER OF 10
706-00038 PEDAL STRAP, POWER OF 10
713-00005 DC POWER WIRE, POWER OF 10
1
2
702-00033 CARRIAGE BOLT M8*90L, POWER 10
702-00034 M8 NUT, POWER 10
713-00006 EXT. WIRE, GEAR BOX & CONSOLE, POWER 10
1
25
Download from Www.Somanuals.com. All Manuals Search And Download.
Exploded View
26
Download from Www.Somanuals.com. All Manuals Search And Download.
Warranty Information
Residential and Personal Use Limited Warranty
PLEASE READ THESE WARRANTY TERMS AND CONDITIONS FULLY AND CAREFULLY BEFORE USING YOUR IRONMAN FITNESS
EQUIPMENT. BY USING THE EQUIPMENT, YOU ARE CONSENTING TO BE BOUND BY THE FOLLOWING TERMS AND CONDITIONS.
Frame: Lifetime
Limited Warranty
Parts: 1 yr
Labor: 1 yr
Missing/Cosmetic Parts: 30 Days
Replacements and Returns
This Limited Warranty applies in the United States and Canada to
Products manufactured or distributed by Ironman Fitness Products,
L.P. under the Ironman Fitness (“Ironman Fitness”) brand name (as
used herein, the “Product” or “Products”). The warranty period to the
original purchaser is listed above, and commences on the date of
original purchase of the product, unless otherwise authorized by
Ironman Fitness. Ironman Fitness warrants that the Product
purchased from Ironman Fitness or from an authorized Ironman
Fitness reseller “dealer” (for residential or personal use only, unless
otherwise authorized by Ironman Fitness in writing), is free from
defects in Materials and Workmanship relevant to the functionality of
the Product at initial startup, under normal use, and during the
applicable warranty period, unless otherwise determined by Ironman
Fitness.
If after a reasonable number of attempts, a defect has not been repaired (or
the Product is deemed non-repairable by Ironman Fitness technical service
and support staff), Ironman Fitness, based on a case by case review, may
opt to replace the Product, or recommend an alternate resolution, such as a
warranty buy-out (Product cost, subject to deduction of a reasonable charge
for usage) or a credit. Ironman Fitness, as a manufacturer, reserves the
right to replace the Product with a Factory-Reconditioned Product that
meets or exceed standards comparable to those of the replaced Product.
The warranty covering the replacement Product shall expire on the
date the original warranty for the replaced Product would have expired,
unless otherwise determined by Ironman Fitness.
Conditions and Restrictions
This warranty excludes expendable parts if primary cause for
warranty claim is wear. Expendable parts pertain to components on
the Product that are prone to normal wear and tear. These items
vary by Product, and can include (but not limited to) hand grips, skid
pads, pedals, pedal straps, poly-v belts, console overlays, toggle
switch/button overlays, (luster free or dull) ekg plates, decals, and
any other items that are not essential to the operation of the Product,
unless otherwise determined by Ironman Fitness.
This warranty DOES NOT (A) cover shipping and handling charges,
export taxes, custom duties and taxes, or any other charges associated
with transportation of the parts or Product, beyond the initial courtesy
period of 60 days from original date of purchase of the Product; (B)
extend to Products not purchased from Ironman Fitness or from an
authorized Ironman Fitness reseller; (C) extend to Products purchased
from online auction sites; (D) cover any extended, additional, or third
party warranties if not offered exclusively by Ironman Fitness in writing;
(E) cover Products installed at fee based facilities/commercial
environments (gyms, homes used as wellness centers, etc.); (F) cover
Products installed in light institutional environments (non fee-based
facilities include for example, and not be way of limitation, fire houses,
police departments, rehab centers, hospitals, clinics, apartment
complexes, club houses, etc.); (G) cover service calls to correct
installation, perform maintenance, or instruct owners on how to use the
equipment; or (H) cover a Product on which the serial number has been
purposefully or accidentally defaced or removed and there is no proof of
purchase available (if serial number is applicable), unless authorized by
Ironman Fitness in writing or otherwise stated on this warranty.
This warranty extends only to you, the original purchaser. It is not
transferable to anyone who subsequently purchases (or receives as a
gift) the Product from you. Your sales receipt, showing the
date/place of purchase and serial number (if applicable) of the
Product, is your proof of purchase, and may be required by Ironman
Fitness any time a warranty parts (or service) claim is made or if no
warranty record exists for the product.
Exclusive Remedies
During the warranty period listed above, Ironman Fitness will repair
a Product by correcting any minor issues (either by phone or online
support) that might be causing the Product failure. Should a
technical service and support representative be unable to correct
the issue, Ironman Fitness may replace the parts (with new parts or
at the option of Ironman Fitness, with serviceable used parts, that
are equivalent to new parts in performance) that become defective,
malfunction, or otherwise fail to conform to this Limited Warranty
under normal use.
This Limited Warranty becomes void for Products that have been
damaged or rendered defective as a result of (a) accident, misuse, or
abuse (including but not limited to exceeding the Ironman Fitness listed,
maximum weight limit); (b) use of parts not manufactured or sold by
Ironman Fitness; (c) modification of the Product; (d) normal wear and
tear; (e) operation on incorrect power supplies; (f) ***failure to
perform (or performing improper) maintenance; (g) service by anyone
other than Ironman Fitness, or an authorized Ironman Fitness warranty
service provider; (h) floods, fires, earthquakes, lightning strikes, power
surges, and other unavoidable acts of nature; (j) residential mis-wires;
or (k) incorrect setup, installation, or assembly. Should any Product
(submitted for warranty parts replacement) be found ineligible under
the terms outlined on this warranty, an estimate for parts purchase (if
available) can be furnished at your request.
Replacement parts shall be warranted for 30 days from the shipment
reception date or through the end of the ‘replaced’ part warranty
period, whichever is longer. Any replacement parts, required past
the warranty period listed above, shall be subject to purchase at
retail price, plus any added shipping and handling charges associated
to the delivery of the part. Note that replacement parts may be
available only through the lifetime (as defined) of the Product. In
conforming to this warranty, Ironman Fitness (as the manufacturer)
reserves the right to change manufacturers or vendors of any part to
cover the existing warranty.
*Parts is herein defined exclusively, for all intents and purposes, and
pertaining to this Limited Manufacturer Warranty, as components or
Materials essential to the functionality of the Product.
**Lifetime of a Product, is herein defined exclusively, for all intents and
purposes, and pertaining to this Limited Manufacturer Warranty, as the time
period 7 years beyond the end of production cycle of a Product in question.
Ironman Fitness may also provide service (if deemed necessary and
if applicable) at no charge to you during (and not to exceed) the
service warranty period listed above, in an attempt to repair the
Product. Should the Product require service at your request or out of
the limited warranty period, Ironman Fitness can furnish contact
information for local (to your area) Ironman Fitness authorized
service providers. Service quotes, costs, and scheduling will be
strictly dependent on service provider rates and mutual
(consumer/provider) service agreements. Ironman Fitness is not
responsible for any service repair costs accrued through the use of
authorized Ironman Fitness service providers at your request or out
of the limited warranty period (without written consent from
Ironman Fitness), beyond the limitations outlined on this warranty.
Disclaimer and Release
EXCEPT AS EXPRESSLY SET FORTH IN THIS WARRANTY, IRONMAN FITNESS
MAKES NO OTHER WARRANTIES, EXPRESSED OR IMPLIED, INCLUDING ANY
IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A
PARTICULAR PURPOSE. IRONMAN FITNESS EXPRESSLY DISCLAIMS ALL
WARRANTIES NOT STATED IN THIS LIMITED WARRANTY. ANY IMPLIED
WARRANTIES THAT MAY BE IMPOSED BY LAW ARE LIMITED TO THE TERMS
OF THIS LIMITED WARRANTY. NEITHER IRONMAN FITNESS NOR ANY OF ITS
AFFILIATES SHALL BE RESPONSIBLE FOR INCIDENTAL OR CONSEQUENTIAL
DAMAGES. SOME STATES DO NOT ALLOW LIMITATIONS ON IMPLIED
WARRANTIES OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR
CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATIONS OR EXCLUSIONS
MAY NOT APPLY TO YOU. THIS LIMITED WARRANTY GIVES YOU SPECIFIC
LEGAL RIGHTS AND YOU MAY ALSO HAVE OTHER RIGHTS THAT MAY VARY
FROM STATE TO STATE. THIS IS THE ONLY EXPRESS WARRANTY
APPLICABLE TO IRONMAN FITNESS-BRANDED PRODUCTS. IRONMAN
FITNESS NEITHER ASSUMES NOR AUTHORIZES ANYONE TO ASSUME FOR IT
ANY OTHER EXPRESS WARRANTY.
27
Download from Www.Somanuals.com. All Manuals Search And Download.
Customer Service
(800) 750-4766
Assembly
(888) 559-8810
Manufactured by:
Ironman Fitness Products
4009 Distribution Drive
Suite 250
Garland, TX 75041
IRONMAN, IRONMAN TRIATHLON and M-DOT are registered trademarks of the World Triathlon Corporation.
This product is licensed by the Ironman Triathlon.
28
Download from Www.Somanuals.com. All Manuals Search And Download.
|