Model No. NTCW90907.0
Serial No.
USER’S MANUAL
Write the serial number in the
space above for reference.
Serial Number Decal
(under frame)
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ted to providing complete customer
satisfaction. If you have questions,
or if parts are damaged or missing,
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STORE; please contact Customer
Care.
IMPORTANT: You must note the
product model number and serial
number (see the drawing above)
before contacting us:
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tions in this manual before using
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IMPORTANT PRECAUTIONS
WARNING:
To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your elliptical
exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.
8. Wear appropriate exercise clothes while
exercising; do not wear loose clothes that
could become caught on your elliptical exer-
ciser. Always wear athletic shoes for foot
protection while exercising.
2. It is the responsibility of the owner to ensure
that all users of the elliptical exerciser are
adequately informed of all precautions.
9. Hold the handgrip pulse sensor or the
handrails when mounting, dismounting, or
using your elliptical exerciser.
3. Your elliptical exerciser is intended for home
use only. Do not use your elliptical exerciser
in a commercial, rental, or institutional set-
ting.
10. Keep your back straight while using your
elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device.
Various factors, including the user’s move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
4. Keep your elliptical exerciser indoors, away
from moisture and dust. Place your elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is enough clearance
around your elliptical exerciser to mount,
dismount, and use it.
12. When you stop exercising, allow the pedals
to slowly come to a stop.
5. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
13. If you feel pain or dizziness while exercising,
stop immediately and cool down.
6. Keep children under age 12 and pets away
from your elliptical exerciser at all times.
14. Use your elliptical exerciser only as
described in this manual.
7. Your elliptical exerciser should not be used
by persons weighing more than 250 lbs.
(113 kg).
3
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BEFORE YOU BEGIN
®
Thank you for selecting the new NordicTrack
cover of this manual. To help us assist you, note the
product model number and serial number before con-
tacting us. The model number and the location of the
serial number decal are shown on the front cover of
this manual.
A.C.T. elliptical exerciser. The A.C.T. elliptical exercis-
er provides a wide array of features designed to make
your workouts at home more effective and enjoyable.
For your benefit, read this manual carefully before
you use the elliptical exerciser. If you have ques-
tions after reading this manual, please see the front
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Fan
Console
Speaker
Handgrip Pulse Sensor
Handrail
Handlebar
Water Bottle Holder*
Stride Adjustment Knob
Pedal
Roller
Wheel
Leveling Foot
*No water bottle is included
4
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ASSEMBLY
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the
included hex keys, assembly requires a Phillips screwdriver
, an adjustable
wrench
, and a rubber mallet
.
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses
below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number
following the parentheses is the quantity needed for assembly. Note: Some small parts may have been pre-
assembled. If a part is not in the hardware kit, check to see if it has been preassembled.
M8 Nylon
M8 Split
M10 Split
M10 Washer
(64)–4
23mm x 19mm
Wave Washer
(76)–4
Locknut (63)–4
Washer (80)–8
Washer (79)–10
M4 x 16mm
Round Head
Screw (95)–4
M4 x 16mm
M4 x 30mm
M6 x 13mm
Patch Screw
(78)–8
M6 x 32mm Patch
Screw (96)–4
Screw (67)–9
Screw (74)–4
M8 x 13mm
Patch Screw
(62)–8
M8 x 25mm Flat
Patch Screw
(68)–6
M8 x 45mm Button
Bolt (70)–4
M10 x 19mm Patch
Screw (61)–14
5
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1.
1
To make assembly easier, read the
information on page 5 before you begin
assembling the elliptical exerciser.
Remove the four screws and the four shipping
brackets attached to the Frame (1). Discard the
screws and the shipping brackets.
52
Then, tighten four Leveling Feet (52) into the
underside of the Frame (1).
1
Shipping Bracket
Screw
2. Identify the Frame Cover (54) and orient it as
shown. Press the Frame Cover posts into the
indicated holes in the Frame (1).
2
Avoid pinching
the wires during
this step
Identify the Upright (2) and orient it as shown.
While a second person holds the Upright near
the Frame (1), connect the Upper Wire Harness
(81) to the Lower Wire Harness (82).
Tip: Avoiding pinching the Wire Harnesses
(81, 82) during this step. Insert the Upright (2)
into the Frame (1). Attach the Upright with four
M10 x 19mm Patch Screws (61) and four M10
Split Washers (79). Do not tighten the Patch
Screws yet.
2
81
54
79
61
82
1
79
61
Holes
6
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3. Identify the Left and Right Upright Covers (20,
21), which are marked with “L” and “R” stickers,
and orient them as shown.
3
74
20
Attach the Left and Right Upright Covers (20,
21) around the Upright (2) with four M4 x 30mm
Screws (74).
2
Insert the Clip (85) into the underside of the Left
and Right Upright Covers (20, 21).
85
74
21
4. Apply a generous amount of the included
grease to the right axle on the Upright (2). Then,
apply a small amount of grease to a 23mm x
19mm Wave Washer (76). Slide the Wave
Washer onto the axle on the Upright.
4
12
2
Grease
13
Identify the Right Handlebar Leg (13), which is
marked with an “R” sticker, and orient it as
shown. Slide the Right Handlebar Leg onto the
axle on the Upright (2). Attach the Right
Handlebar Leg with an M10 x 19mm Patch
Screw (61) and an M10 Washer (64).
64
76
61
Attach the Left Handlebar Leg (12) in the
same way.
7
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5. Identify the Right Pedal Arm (15), which is
marked with an “R” sticker. Attach a Pedal (9) to
the Right Pedal Arm with four M6 x 13mm
Patch Screws (78).
5
9
Attach the other Pedal to the Left Pedal Arm
(not shown) in the same way.
15
78
61
6. Identify the Left Pedal Arm (14), which is
marked with an “L” sticker, and orient it as
shown. Apply a small amount of grease to the
axle of the Left Pedal Arm and to a 23mm x
19mm Wave Washer (76).
6
12
64
Slide the 23mm x 19mm Wave Washer (76)
onto the Left Pedal Arm (14). Position the Left
Handlebar Leg (12) as shown. Then, insert the
Left Pedal Arm into the Left Handlebar Leg.
Attach the Left Pedal Arm with an M10 x 19mm
Patch Screw (61), a Pedal Axle Cover (39), and
an M10 Washer (64). Do not overtighten the
Patch Screw; the Left Pedal Arm must pivot
easily.
76
Grease
39
14
Attach the Right Pedal Arm (not shown) in
the same way.
8
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7. Apply a small amount of grease to the axle of
the left Pedal Arm Bracket (43). Attach the left
Pedal Leg (8) to the left Pedal Arm Bracket with
two M8 x 45mm Button Bolts (70) and two M8
Nylon Locknuts (63).
7
Grease
8
Attach the right Pedal Leg (8) in the same
way.
70
43
8
63
8. Tip: Avoid pinching the Upper Wire Harness
(81) during this step. Attach the Handlebar
(90) to the Upright (2) with four M6 x 32mm
Patch Screws (96).
8
96
90
96 81
2
9. While a second person holds the Console (3)
near the Upright (2), connect the three wires on
the console to the Upper Wire Harness (81), to
the Pulse Wire (92), and to the Ground Wire
(97). Insert the excess wire into the Upright.
9
3
Avoid pinching
the wires during
this step
Wires
81
Tip: Avoid pinching the wires during this
step. See the inset drawing. Attach the
Console (3) to the Upright (2) with four M4 x
16mm Round Head Screws (95).
2
92
3
97
2
95
9
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10. Slide the Lower Handlebar Cover (94) into the
slots in the underside of the Console (3). Attach
the Lower Handlebar Cover to the Handlebar
(90) with two M4 x 16mm Screws (67).
10
3
90
Slots
94
67
11. Attach the Upper Handlebar Cover (93) to the
Handlebar (90) with an M4 x 16mm Screw (67).
11
93
90
67
10
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12. Identify the Left Handrail (4), which is marked
with an “L” on the underside. Then, identify the
Right Handrail (5), which is marked with an “R”
on the underside. Orient the Left and Right
Handrails as shown.
12
4
Slide the Left Rail Cover (6) onto the Left
Handrail (4). Then, slide the Right Rail Cover
(7) onto the Right Handrail (5).
6
5
7
13. Attach the Right Handrail (5) to the Upright (2)
with four M8 x 13mm Patch Screws (62) and
four M8 Split Washers (80). Do not tighten the
Patch Screws yet.
13
Attach the Left Handrail (4) in the same way.
4
80
62
2
5
62
80
11
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14. Attach the Right Handrail (5) to the Frame (1)
with three M10 x 19mm Patch Screws (61) and
three M10 Split Washers (79).
14
5
Press the posts on the Right Rail Cover (7) into
the holes in the Frame (1).
4
7
Attach the Left Handrail (4) and the Left Rail
Cover (6) in the same way.
61
79
61
79
6
1
Holes
15. Identify the Right Handlebar (11), which is
marked with an “R” sticker. Orient the Right
Handlebar as shown.
15
Attach the Right Handlebar (11) to the Upright
(2) with three M8 x 25mm Flat Patch Screws
(68). Then, slide a Handlebar Cover (31) onto
the Right Handlebar and attach it with three M4
x 16mm Screws (67).
11
2
68
Attach the Left Handlebar (not shown) in the
same way.
67
See step 2. Tighten the M10 x 19mm Patch
31
68
Screws (61).
See step 13. Tighten the M8 x 13mm Patch
Screws (62).
16. Make sure that all parts are properly tightened before you use the elliptical exerciser. Note: After assem-
bly is completed, some extra parts may be left over. Place a mat beneath the elliptical exerciser to protect the
floor.
Plug the power supply into the jack on the frame of the elliptical exerciser (see HOW TO PLUG IN THE
POWER SUPPLY on page 13). IMPORTANT: If the elliptical exerciser has been exposed to cold temper-
atures, allow it to warm to room temperature before plugging in the power cord. If you do not do this,
the console displays or other electronic components may become damaged.
12
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HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO PLUG IN THE POWER SUPPLY
HOW TO LEVEL THE ELLIPTICAL EXERCISER
Plug one end of the included power supply into the
jack on the front of the elliptical exerciser. Plug the
other end of the power supply into an appropriate out-
let that is properly installed in accordance with all local
codes and ordinances.
If the elliptical exer-
ciser rocks slightly
on your floor during
use, turn one or
both of the leveling
feet beneath the
front and rear of the
frame until the rock-
ing motion is
HOW TO MOVE THE ELLIPTICAL EXERCISER
Leveling
Foot
Due to the size and weight of the elliptical
exerciser, moving it requires two persons. Stand in
front of the elliptical exerciser, hold the upright, and
place one foot against one of the front wheels. Pull on
the upright and have a second person lift the frame
until the elliptical exerciser will roll on the front wheels.
Carefully move the elliptical exerciser to the desired
location, and then lower it to the floor.
eliminated.
HOW TO ADJUST THE STRIDE OF THE
ELLIPTICAL EXERCISER
To adjust the stride of the elliptical exerciser, turn the
adjustment knob clockwise while pulling it outward
until the adjustment arm pivots freely. Pivot the adjust-
ment arm until the adjustment knob is aligned with one
of the holes in the handlebar leg, and gently release
the knob. Then, pivot the adjustment arm back and
forth slightly to make sure that the adjustment pin is
engaged in one of the holes in the handlebar leg.
Adjust the other side of the elliptical exerciser in
the same way.
Pull on
upright
Adjustment
Arm
Holes
Handlebar
Adjustment
Knob
Leg
Adjustment
Pin
Place
your foot
here
Lift here
13
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HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
Handlebars
To mount the elliptical exerciser, hold the handlebars
and step onto the pedal that is in the lower position.
Then, step onto the other pedal. Push the pedals until
they begin to move with a continuous motion. Note:
The pedals can turn in either direction. It is recom-
mended that you turn the pedals in the direction
shown by the arrow; however, for variety, you can
turn the pedals in the opposite direction.
To dismount the elliptical exerciser, wait until the ped-
als come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops.
When the pedals are stationary, step off the higher
pedal first. Then, step off the lower pedal.
Pedals
14
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CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
week Weight Loss workout. iFIT workouts control the
resistance of the pedals while the voice of a personal
trainer coaches you and motivates you through your
workouts. A demo iFIT card is included. Additional iFIT
cards are available separately. To purchase iFIT
cards, go to www.iFIT.com or call the telephone
number on the front cover of this manual. iFIT
cards are also available at select stores.
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. When you select the manual mode of the
console, you can change the resistance of the pedals
with the touch of a button. As you exercise, the con-
sole will provide continuous exercise feedback. You
can even measure your heart rate using the handgrip
pulse sensor.
You can even connect your MP3 player or CD player
to the console’s stereo sound system and listen to
your favorite music or audio books while you exercise.
The console also offers twenty preset workouts. Each
workout automatically changes the resistance of the
pedals and prompts you to increase or decrease your
pedaling pace as it guides you through an effective
workout.
To use the manual mode of the console, follow the
steps beginning on page 16. To use a preset
workout, see page 18. To use an iFIT workout, see
page 19. To use the stereo sound system, see page
19.
The console also features the new iFIT Interactive
Workout System. The iFIT Interactive Workout System
enables the console to accept iFIT cards containing
workouts designed to help you achieve specific fitness
goals. For example, lose unwanted pounds with the 8-
Note: If there is a sheet of clear plastic on the face of
the console, remove the plastic.
15
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HOW TO USE THE MANUAL MODE
1. Press any button on the console or begin ped-
aling to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Select the manual mode.
The lower left corner of the display will show the
approximate number of calories you have burned.
When you turn on the console, the manual mode
will be selected. If you have selected a workout,
reselect the manual mode by pressing the
Workouts button repeatedly until zeros appear in
the display.
The lower center of the display will show your
power output in watts.
The lower right corner of the display will show your
pedaling speed in revolutions per minute (rpm).
The resistance level of the pedals will appear in
the display for a few seconds each time the resis-
tance level changes.
You can also view selected information at a larger
size. Press the Display button repeatedly to view
the elapsed time and the distance you have ped-
aled, the elapsed time and the approximate
number of calories you have burned, the elapsed
time, or the approximate number of calories you
have burned. Press the Display button again to
view a workout history of resistance levels and
pedaling pace.
3. Press Start or begin pedaling and change the
resistance of the pedals as desired.
As you pedal, change the resistance of the pedals
by pressing one of the numbered 1 Step
Resistance buttons. Note: After you press the but-
tons, it will take a moment for the pedals to reach
the selected resistance level.
To again view the time, distance, approximate
number of calories burned, your power output in
watts, and pedaling speed, press the Display but-
ton again.
4. Follow your progress with the display.
While you pedal, the upper left corner of the dis-
play will show the elapsed time. Note: During a
preset workout, the display will show the time
remaining in the workout.
You can also adjust the contrast of the display.
First, press and hold down the Display button for
several seconds until the display is blank. Then,
release the Display button and follow the instruc-
tions in the display to adjust the contrast.
The upper right corner of the display will show the
distance (total number of revolutions) you have
pedaled. The display will also show your heart rate
when you use the handgrip pulse sensor (see step
5 on page 17).
16
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5. Measure your heart rate if desired.
If there are
6. Turn on the fan if desired.
To turn on the fan at high speed, press the Fan
button. To turn on the fan at low speed, press the
Fan button a second time. To select the auto
mode, press the Fan button again; when the auto
mode is selected, the speed of the fan will auto-
matically increase or decrease as you increase or
decrease your pedaling speed.
sheets of clear
plastic on the
Contacts
metal contacts on
the handgrip
pulse sensor,
remove the plas-
tic. In addition,
make sure that
your hands are
clean. To measure
your heart rate,
Pivot the fan louvers above the display upward or
downward to direct the airflow from the fan.
To turn off the fan, press the Fan button again.
Note: If the pedals are not moved for about thirty
seconds, the fan will automatically turn off.
hold the handgrip pulse sensor with your palms
resting against the metal contacts. Avoid moving
your hands or gripping the contacts tightly.
7. When you are finished exercising, the console
will turn off automatically.
When your pulse is detected, your heart rate will
be shown in the display. For the most accurate
heart rate reading, hold the contacts for at least 15
seconds.
If the pedals are not moved for several seconds, a
series of tones will sound and the console will
pause.
If your heart rate is not shown, make sure that
your hands are positioned as described. Be care-
ful not to move your hands excessively or to
squeeze the metal contacts tightly. For optimal
performance, clean the metal contacts using a soft
cloth; never use alcohol, abrasives, or chemi-
cals to clean the contacts.
If the pedals are not moved for about five minutes,
the console will turn off and the display will be
reset.
When you are finished exercising, unplug the
power supply. IMPORTANT: If you do not do this,
the electrical components of the exercise cycle
may wear prematurely.
17
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HOW TO USE A PRESET WORKOUT
3. Begin pedaling to start the workout.
1. Press any button on the console or begin ped-
aling to turn on the console.
Each workout is divided into 20, 30, or 45 one-
minute segments. One resistance level and one
target pace setting are programmed for each seg-
ment. Note: The same resistance level and/or
target pace setting may be programmed for con-
secutive segments.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Select a preset workout.
During the workout, the workout profile will show
your progress (see the drawing to the lower left).
The flashing segment of the profile represents the
current segment of the workout. The height of the
flashing segment indicates the resistance level for
the current segment. At the end of each segment
of the workout, a series of tones will sound and
the next segment of the profile will begin to flash.
If a different resistance level is programmed for
the next segment, the resistance level will appear
in the display for a few seconds to alert you. The
resistance of the pedals will then change.
To select one of the twenty preset workouts, first
press the Workouts button. A menu of workout
profiles will then appear in the display. Press the
left, right, up, and down arrows to highlight the
desired workout profile.
As you exercise, you
will be prompted to
keep your pedaling
pace near the target
pace setting for the cur-
When a workout profile is highlighted, the workout
time and the maximum resistance level of the
workout will appear in the display. To select a high-
lighted workout, press the Enter button.
rent segment. When the
words SPEED UP appear in the display, increase
your pace. When the words SLOW DOWN appear,
decrease your pace. When the words SPEED
OKAY appear, maintain your current pace.
IMPORTANT: The target pace settings are
intended only to provide motivation. Make sure
to pedal at a pace that is comfortable for you.
When you select a preset workout, the workout
time and a profile of the resistance levels of the
workout will appear in the display.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the 1 Step Resistance buttons.
However, when the current segment ends, the
pedals will automatically adjust to the resistance
level for the next segment.
Profile
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, press Start or simply resume
pedaling. The workout will continue until the last
segment of the profile flashes and the last seg-
ment of the workout ends.
18
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4. Follow your progress with the display.
HOW TO USE AN IFIT WORKOUT
During the workout, the display will show the work-
out profile, the time remaining in the workout, and
the distance you have pedaled.
1. Press any button on the console or begin ped-
aling to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
To view the profile, your pedaling pace, and the
distance you have pedaled, press the Display but-
ton.
2. Insert an iFIT card and select a workout.
To view the time remaining in the workout and the
distance pedaled, press the Display button. Press
the Display button again to view the time remain-
ing and the approximate number of calories
burned.
To use an iFIT workout, insert an iFIT card into the
iFIT slot; make sure that the iFIT card is oriented
so the metal contacts are face-down and are fac-
ing the slot. When the iFIT card is properly
inserted, the indicator next to the slot will light and
words will appear in the display.
To view the time remaining, distance pedaled,
approximate number of calories burned, your
power output in watts, and pedaling pace, press
the Display button again.
To view the first display again, press the Display
button again.
iFIT Slot
5. Measure your heart rate if desired.
See step 5 on page 17.
iFIT Card
6. Turn on the fan if desired.
See step 6 on page 17.
Next, select the desired workout on the iFIT card
by pressing the up and down buttons next to the
iFIT slot.
7. When you are finished exercising, the console
will turn off automatically.
A moment after you select a workout, the voice of
a personal trainer will begin guiding you through
your workout. iFIT workouts function in the same
way as preset workouts. To use the workout, see
steps 3 to 6 on pages 18 and 19.
See step 7 on page 17.
HOW TO USE THE STEREO SOUND SYSTEM
To play music or audio
books through the con-
sole’s stereo sound system
Cable
while you exercise, first
locate the stereo audio
cable in the center of the
console above the speak-
ers. Plug the cable into a jack on your MP3 player or
CD player; make sure that the audio cable is fully
plugged in.
Next, press the play button on your MP3 player or CD
player. Adjust the volume of the speakers using the
volume control on your MP3 player or CD player.
When not in use, insert the stereo audio cable into the
storage recess on the console.
19
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MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical exerciser
regularly. Replace any worn parts immediately.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted. First, remove all of
the screws from the left outer and inner side shields;
there are two sizes of screws in the left outer and
inner side shields—note which size of screw you
remove from each hole. Then, gently remove the left
outer side shield.
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild soap. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING
Next, locate the Reed Switch (86). Turn the Pulley
(53) until a Magnet (88) is aligned with the Reed
Switch. Loosen, but do not remove, the indicated M4 x
16mm Screw (67). Slide the Reed Switch slightly clos-
er to or away from the Magnet, and then retighten the
Screw. Rock the Pulley forward and backward just
enough that the Magnet passes the Reed Switch
repeatedly. Repeat until the console displays correct
feedback. When the Reed Switch is correctly adjusted,
reattach the left outer and inner side shields. Note: If
you have questions regarding which screw should be
in which hole, see EXPLODED DRAWING A on page
25 and the PART LIST on page 24.
If the console does not display your heart rate when
you hold the handgrip pulse sensor, or if the displayed
heart rate appears to be too high or too low, see step
5 on page 17.
HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical exerciser rocks slightly on your floor
during use, see HOW TO LEVEL THE ELLIPTICAL
EXERCISER on page 13.
53
88
67
86
20
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EXERCISE GUIDELINES
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
WORKOUT GUIDELINES
EXERCISE INTENSITY
Warming up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
21
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SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right.
Move slowly as you stretch—never bounce.
1
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts, then
relax. Repeat 3 times. Stretches: Hamstrings, back of knees and
back.
2
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended leg.
Reach toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg. Stretches: Hamstrings,
lower back and groin.
3. Calf/Achilles Stretch
3
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat 3
times for each leg. To cause further stretching of the achilles ten-
dons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.
4
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your but-
tocks as possible. Hold for 15 counts, then relax. Repeat 3 times
for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
5
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
22
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NOTES
23
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PART LIST—Model No. NTCW90907.0
R0108A
Key No. Qty.
Description
Key No. Qty.
Description
1
1
1
1
1
1
1
1
2
2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
2
2
2
2
2
2
4
4
4
2
2
2
2
1
1
1
2
8
6
2
2
2
2
4
2
Frame
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
*
4
1
1
1
2
1
2
4
2
16
12
4
6
2
4
46
6
2
4
2
4
4
4
2
4
2
8
10
8
1
1
1
1
1
1
1
2
2
1
2
1
1
1
4
4
1
–
–
–
–
Leveling Foot
Pulley
2
Upright
3
Console
Frame Cover
4
Left Handrail
Eddy Mechanism
Pedal Axle Endcap
Belt
5
Right Handrail
6
Left Rail Cover
7
Right Rail Cover
Pedal Leg
Pedal Axle Bushing
Crank Bracket Snap Ring
8
9
Pedal
Adjustment Bracket Snap Ring
M10 x 19mm Patch Screw
M8 x 13mm Patch Screw
M8 Nylon Locknut
M10 Washer
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
Left Handlebar
Right Handlebar
Left Handlebar Leg
Right Handlebar Leg
Left Pedal Arm
M10 x 49 Hex Bolt
M10 Nylon Locknut
M4 x 16mm Screw
M8 x 25mm Flat Patch Screw
M10 x 73mm Button Bolt
M8 x 45mm Button Bolt
M8 x 19mm Button Screw
M6 Nylon Locknut
M4 x 64mm Screw
M4 x 30mm Screw
22mm x 16mm Wave Washer
23mm x 19mm Wave Washer
39mm x 30mm Wave Washer
M6 x 13mm Patch Screw
M10 Split Washer
M8 Split Washer
Right Pedal Arm
Left Outer Side Shield
Right Outer Side Shield
Left Inner Side Shield
Right Inner Side Shield
Left Upright Cover
Right Upright Cover
Left Outer Leg Cover
Right Outer Leg Cover
Left Inner Leg Cover
Right Inner Leg Cover
Adjustment Arm Cover
Adjustment Arm
Adjustment Knob
Handlebar Endcap
M4 x 12mm Screw
Handlebar Cover
Upright Bushing
Pivot Bushing
Upper Wire Harness
Lower Wire Harness
Power Jack Wire
Power Supply
Small Adjustment Bushing
Large Adjustment Bushing
Pedal Arm Endcap
Inner Pedal Bushing
Adjustment Spring
Pedal Axle Cover
Crank
Clip
Reed Switch/Wire
Clamp
Magnet
Outer Pedal Bushing
Handlebar
Pulse Sensor Handle
Pulse Wire
Left Crank Bracket
Right Crank Bracket
Pedal Arm Bracket
Crank Bearing
Upper Handlebar Cover
Lower Handlebar Cover
M4 x 16mm Round Head Screw
M6 x 32mm Patch Screw
Ground Wire
Thrust Washer
Pedal Arm Roller
Crank Spacer
1" Grommet
Crank Cover
*
Hex Key
Adjustment Pin
*
Grease Packet
Crank Bracket Bearing
Wheel
*
User’s Manual
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
24
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EXPLODED DRAWING A—Model No. NTCW90907.0
R0108A
25
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EXPLODED DRAWING B—Model No. NTCW90907.0
R0108A
26
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EXPLODED DRAWING C—Model No. NTCW90907.0
R0108A
27
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ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of one (1) year from the date of purchase.
There is a ten (10) year warranty on the resistance mechanism. There is a lifetime warranty on the frame.
This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to
replacing or repairing, at ICON's option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be pre-authorized by ICON. If the product is shipped to
a service center, freight charges to and from the service center will be the customer’s responsibility. For
in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend
to any product or damage to a product caused by or attributable to freight damage, abuse, misuse,
improper or abnormal usage or repairs not provided by an ICON authorized service center; products used
for commercial or rental purposes; or products used as store display models. No other warranty beyond
that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-
nection with the use or performance of the product or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-
dental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above
limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 261136 R0108A
Printed in China © 2008 ICON IP, Inc.
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