Recumbent Bike Owner’s Guide
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Review for Your Safety
Important Safety Instructions
When using this exercise machine, basic precautions should
always be followed, which includes the following:
Read and understand all instructions and warnings prior to use.
Obtain a medical exam before beginning any exercise program.
If at any time during exercise you feel faint, dizzy, or experience
pain, stop and consult your physician.
Obtain proper instruction prior to use.
Inspect the bike for incorrect, worn, or loose components and do
not use until corrected, replaced, or tightened prior to use.
Do not wear loose or dangling clothing while using the bike.
Care should be used when getting on or off the bike.
Read, understand, and test the emergency stop procedures before
use.
Disconnect all power before servicing the bike.
Do not exceed maximum user weight of 350 lbs.
Keep children and animals away.
All exercise equipment is potentially hazardous. If attention is not
paid to the conditions of equipment usage, death or serious injury
could occur.
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Quick Start
• Begin pedaling.
Starting Up
• The display will light up and prompt you for your weight,
workout selection, and workout time.
• Enter your workout parameters and press
, or
immediately press
workout.
for a quick start into a manual
Pausing
Your
The PS50 will pause indefinitely.
Workout
Press the
key to change the workout data display.
Changing
the Data
Display
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Table of Contents
Quick Start.....................................................................................................................4
1. Riding Your Bike.......................................................................................................6
Basic operation (except console)
2. The Display...............................................................................................................13
Describes each key and data display feature
3.Pre-SetWorkouts.....................................................................................................17
Details on basic exercise modes
4. Heart Rate Control..................................................................................................20
Foolproof heart rate feedback workouts
5. Creating an Exercise Program...............................................................................25
6. Care and Maintenance...........................................................................................33
Keeping your bike in the best possible shape
Appendix A. Maximum Heart Rate and Target Heart Rate...............................35
Appendix B. Bike Specifications..............................................................................37
Operational and Physical attributes of your bike
Specifications/Features/Software are subject to change
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Chapter One
Riding Your Bike
In This Chapter:
Getting Comfortable
Riding Efficiently & Comfortably
Using the Chest Strap
Using Contact Heart Rate
Getting the Best Results Possible
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Pre-Set Workouts
Chapter 4: Heart Rate Control
Chapter 5: Creating an Exercise Program
Chapter 6: Care and Maintenance
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Getting Comfortable
Chapter One: Riding Your Bike
The body weight setting does not affect the calorie expenditure
calculation. Unlike treadmills or other weight-bearing exercises,
calories burned during exercise biking does not change with
different body weights.
Setting Your
Weight
Adjust the seat so that when
your leg is fully extended with
your feet in the pedals, your
knee is slightly bent.
Seat
Adjustment
Riders are most efficient if they
place the ball of their foot in the
center of the pedal.
Foot
Position
Other riders are more comfortable
if the arch of their foot is against
the pedal. Riders are encouraged to
be as efficient as possible, but use
your own
judgment in the comfort/efficiency
tradeoff.
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Riding Efficiently & Comfortably
Chapter One: Riding Your Bike
Most riders will find a comfort/efficiency sweet spot at a
Pedal
Cadence
pedal cadence around 80 rpm. More serious riders desiring
maximum performance typically pedal at around 100 rpm. For
electromechanical and safety reasons, the bike will not provide
the fully requested workload when your pedal cadence falls
below 55 rpm.
Breathing
Breathe in a regular and relaxed manner. Many exercisers do
not breathe enough, which reduces their exercise capacity and
comfort. You might want to try breathing deeper and more
frequently to see if it helps your exercise regime.
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Using the Chest Strap
Chapter One: Riding Your Bike
The PS50 bike has two ways of monitoring your heart rate:
Monitoring
Your Heart
Rate
1. By using a chest strap that transmits your heart rate to the
bike via radio.
2. By using the metal contact heart rate pads on the handlebars.
Recumbent HRC Pads
Upright HRC Pads
Although your bike functions fine without using the heart rate
monitoring feature, this kind of monitoring gives you valuable
feedback on your effort level. Chest strap monitoring also
®
allows you to use HRC (Heart Rate Control) , which is the
most advanced exercise control system available.
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Using the Chest Strap
Chapter One: Riding Your Bike
®
When you wear a Polar or compatible transmitter strap, the
Chest Strap
Heart Rate
Monitoring
bike will display your heart rate as a digital beats-per-minute
(bpm) readout.
The transmitter strap should be worn
directly against your skin, about one
inch below the pectoral muscles/
breast line (see picture below).
Women should be careful to place the
transmitter
below their bra line.
More Information About
Heart Rate
An average 30-year-old might have
a resting heart rate, when sitting
totally still for several minutes, of
65. During hard exercise that can
be sustained for 10 to 15 minutes it
might be around 140 continuously.
A maximum heart rate that requires
maximal exercise for several minutes
to attain is 185.
Some moisture is necessary
between the strap and your
skin. Sweat from your
exercise works best, but
ordinary tap water may be
used prior to your workout
if desired.
A 30-year-old in good shape might
have a resting heart rate near 55, and
might exercise for 20 minutes at a
heart rate of 160.
A world-class distance runner or
professional cyclist might have a
resting heart rate near 45.
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Using Contact Heart Rate
Chapter One: Riding Your Bike
The CHR system lets you monitor your heart rate without
wearing a strap.
Gently grasp the contact heart rate pads as shown below.
When the system detects your hands, a red heart will appear
in the Heart Rate field of the data display and will flash in time
with your heart beat. During this time, the system is analyzing
and locking in your heart rate. Within about 15 seconds, your
digital heart rate in beats per minute (bpm) should be displayed.
A Note on CHR Accuracy
CHR monitoring may be a bit less
accurate than a chest strap, since
the heart rate signals are much
stronger at the chest.
About 5% of the population cannot
be picked up by any CHR system.
This is because their heart is
positioned in a more up-and-down
manner in their chest, as opposed
to leaning over to one side.
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Getting the Best Results Possible
Chapter One: Riding Your Bike
1. Exercise with smooth body motions. Avoid excessive
For Best
Results
body motion, especially in your arms and upper body.
2. Breathe smoothly and regularly, and avoid talking. (Talk-
ing will cause unrepresentative heart rate spikes of 5 to
10 bpm.)
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and
hand lotions.
When using a HRC workout, it is best to use chest strap
monitoring. These workouts work best with the extra accuracy
gained from a chest-contact heart rate monitoring system.
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Chapter Two
The Display
In This Chapter:
The Display
The Upper Panel
The Lower Panel
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Pre-Set Workouts
Chapter 4: Heart Rate Control
Chapter 5: Creating an Exercise Program
Chapter 6: Care and Maintenance
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Your Display
Chapter Two: The Display
The bike display has two jobs: to let you control the bike
operation, and to give you feedback about your workout. The
controls are simple and designed to be foolproof; it’s hard to
press a “wrong” key. You can monitor eight different kinds
of physiological data, and your workout progress is tracked
graphically with the center matrix display
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The Upper Panel
Chapter Two: The Display
Watts: The amount of mechanical
power the bike is receiving from
your exercise. This is not the same
as the amount of power your body
is using, since the average person is
only about 20% efficient at generat-
Time: The amount of
time remaining in your
workout. If you press
, this becomes
Heart Rate:
In beats
elapsed time: how long
you’ve been working out
so far.*
ing mechanical power. *
Distance: An
estimate of how
per minute
(bpm).*
METs: Your
METs rate.*
RPM: Your pedal
far you would have
traveled on an out-
door road bike.*
Work Level:
cadence. *
The selected
workout level.
Calories: An esti-
mate of your calories
burned. This doesn’t
include your basal
metabolic rate, which
is about 72 calo-
ries per hour for a
150-pound person.*
*Pressing the “Change Display” key switches the readout from
the top values to the bottom values and will light up the LEDs of
the values now being displayed. If you press and hold the “Change
Display” key for one second, the display will enter “Scan Mode” and
switch between the two sets of values.
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The Lower Panel
Chapter Two: The Display
Numeric: Used for data
entry in workout setup.
During a workout, used
to change workload by
entering a numeric value
Pre-set Workouts: Selects
desired workout profile.
and pressing
.
Random: Generates
a different workout
profile each time
Enter: Accepts
the current
data entry.
Clear: Zeros-
out current
data entry.
Workload: Adjusts work-
load up and down. Keys
repeat if held down.
Start: Starts
a workout
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Chapter Three
Pre-Set Workouts
In This Chapter:
How These Modes Work
Workout Profiles
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Pre-Set Workouts
Chapter 4: Heart Rate Control
Chapter 5: Creating an Exercise Program
Chapter 6: Care and Maintenance
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How These Modes Work
Chapter Three: Pre-Set Workouts
Five different pre-set workouts are discussed below (HRC
Cruise Control is covered in Chapter 4):
• Manual: this mode changes workload in 10-watt
increments. The workload stays the same at any pedal
cadence (called constant power control) unless you drop
below 55 rpm. Below 55 rpm, workload is reduced along
with pedal cadence, to prevent the sensation of the pedals
“locking up.”
•
Random: creates a different program profile each time
you press the key.
•
Cardio Challenge: with the workload gradually rising
until you reach the middle of your workout time, then
gradually decreasing to the end.
• Fat Burn: with a warm-up stage increasing to a
steady-state workload for the majority of the workout,
then a cool-down at the end.
• Hills: four work intervals separated by four
rest intervals.
Sixteen different levels are available to change the difficulty of a
pre-set workout. The workload intensities expand and contract
depending on the level.
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Workout Profiles
Chapter Three: Pre-Set Workouts
Workout
Profiles
Cardio Challenge
Fat Burn
Hills
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Chapter Four
Heart Rate Control
In This Chapter:
HRC Introduction
How These Modes Work
HRC Programs
Important Points About HRC
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Pre-Set Workouts
Chapter 4: Heart Rate Control
Chapter 5: Creating an Exercise Program
Chapter 6: Care and Maintenance
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HRC Introduction
Chapter Four: Heart Rate Control
TRUE’s HRC workout lets the bike monitor your relative exercise
intensity by way of your heart rate, then automatically adjust the
workload to keep you at your desired exercise intensity.
HRC
Introduction
Your heart rate is a good measure of your body’s exercise stress
level. It reflects differences in your physical condition, how tired
you are, the comfort of the workout environment, even your diet
and emotional state. Thus, using heart rate to control workload
takes the guesswork out of your workout settings.
Consult your physician before using HRC workouts for advice on
selecting a target heart rate range. Also, it is important to use the
bike for several workouts in the Manual mode while monitoring
your heart rate. Compare your heart rate with how you feel to
ensure your safety and comfort.
You need to wear a heart rate monitoring chest strap to use HRC.
See the “Monitoring Your Heart Rate” section in Chapter 1 for a
guide to proper usage.
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How These Modes Work
Chapter Four: Heart Rate Control
Constant HRC is the best-known type of HRC, and is the easiest
Constant
HRC
to use. The bike will gradually raise your heart rate so that you
reach your target within 5 to 7 minutes.
Note that as you tire during your workout, especially in the last
third, workload will usually have to be reduced to keep you at a
steady target heart rate.
Cruise Control is the simplest way to enter Constant HRC
training. While in manual or any program you can enter Con-
stant HRC by simply pressing the HRC key. Your current heart
rate will be set as the target.
Cruise
Control
For best results, you should be at least five minutes into your
workout and warmed up. This will allow Cruise Control to more
accurately control your heart rate.
Remember, you must be wearing a chest strap, and your heart
rate should be displayed in the Heart Rate window.
To change your target heart rate press HRC. Edit the target using
/
or numeric keys and press
.
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HRC Workouts
Chapter Four: Heart Rate Control
The PS50 bike has two types of heart rate control:
Types of
HRC
•
Constant: pick a target heart rate, and the bike will
control your workout from the very beginning so that
you reach your target within five to seven minutes.
•
Cruise Control: while in any program, set your
current heart rate as your target by pressing a single
key.
Remember to check with your physician before beginning any
exercise program. He/She can help determine an appropriate
target heart rate. Medications often affect heart rate.
Maximum
Heart Rate
And Target
Heart Rate
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Important Points About HRC
Chapter Four: Heart Rate Control
Target
Heart Rate
Tips
The heart rate monitor transmitter strap should be worn
according to the guidelines in Chapter 1.
If the transmitter strap is adjusted or moved while exercising,
heart rate monitoring may be temporarily affected.
If communication is lost for 30 seconds, the bike will exit the
HRC workout into a manual workout.
The transmitter strap sends a low-level radio signal to the bike,
so interference from other radio and sound waves (including
everything from cordless telephones to loudspeakers) is possible.
The good news is that this interference is usually quite brief. If
you continue to have intermittent heart rate display problems,
consult your local service technician, as the transmitter strap
batteries may be low.
Make sure you breathe smoothly and regularly.
Talking during your workout usually causes heart rate
spikes of five beats per minute or more, so avoid talking
as much as possible.
Maintain a smooth pedaling motion.
Two users wearing the same kind of transmitter at the same
time and in close proximity may cause false heart rate display
readings.
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Chapter Five
Creating An
Exercise Program
In This Chapter:
What is the F.I.T. Concept?
Using the F.I.T. Concept
Your F.I.T. Program
Establishing and Maintaining Fitness
Weight Control &
Weight and Sports Training
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Pre-Set Workouts
Chapter 4: Heart Rate Control
Chapter 5: Creating an Exercise Program
Chapter 6: Care and Maintenance
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What is the F.I.T. Concept?
Chapter Five: Creating an Exercise Program
The workout portion of your exercise program consists of three
What is
the F.I.T.
Concept?
major variables: Frequency, Intensity, and Time.
Frequency: How Often You Exercise
You should exercise three to five times a week to improve
your cardiovascular and muscle fitness. Improvements are
significantly smaller with less frequent exercise.
Intensity: How Hard You Exercise
Intensity of exercise is reflected in your heart rate. Exercise
must be sufficiently rigorous to strengthen your heart muscle
and condition your cardiovascular system. Only your doctor can
prescribe the target heart range appropriate for your particular
needs and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your body
adapt to new levels of exertion without unnecessary strain.
If you are just beginning an exercise program, you may be most
comfortable pedaling at a speed of 1-2 mph. As you use your
bike regularly, higher speeds may be more comfortable and
more effective.
Inability to maintain a smooth, rhythmic motion suggests that
your speed and/or tension may be too great.
If you feel out of breath before you have exercised 12 minutes,
you are probably exercising too hard.
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What is the F.I.T. Concept?
Chapter Five: Creating an Exercise Program
As your fitness level improves, you will need to increase your
workout intensity in order 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. Increase the
speed and/or workload on the bike to raise your heart rate to the
level recommended by your doctor.
METs
One MET is the amount of energy your body uses when you're
resting. If a physical activity has an equivalent of 6 METs, its
energy demands are 6 times that of your resting state. The MET is
a useful measurement because it accounts for differences in body
weight. See Appendix B for more details.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs and muscles. The
longer you are able to sustain exercise within your target heart
range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes
per week until you are able to maintain 20-30 continuous minutes
at your target heart rate.
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Using the F.I.T. Concept
Chapter Five: Creating an Exercise Program
The F.I.T. concept is designed to help you begin a program
Using
the F.I.T.
Concept
tailored to your needs. You may wish to keep an exercise log to
monitor your progress.
You can get valuable fitness benefits from your TRUE PS
Bike. Using the bike regularly may increase the ability of your
heart and lungs to supply oxygen and nutrients to exercising
muscles over an extended period of time. The bike will also help
you develop added muscle endurance and balanced strength
throughout your body.
Your
Fitness
Program
Calculate your maximum heart rate as a first step in developing
your fitness program. The formula to calculate average
maximum heart rate for one minute is 220 beats per minute
minus your age. To find your pulse, locate a vein on your neck
or inside your wrist, then count beats for ten seconds, then
multiply by six. (See chart in Appendix A.)
Determining
Your Needs
It's also important to know your target training zone or target
heart rate. The American Heart Association (AHA) defines
target heart rate as 60-75 percent of your maximum heart
rate. This is high enough to condition, but well within safe
limits. The AHA recommends that you aim for the lower part
of the target zone (60 percent) during the first few months
of your exercise program. As you gradually progress you can
increase your target to 75 percent. According to the AHA,
"Exercise above 75 percent of the maximum heart rate may be
too strenuous unless you are in excellent physical condition.
Exercising below 60 percent gives your heart and lungs little
conditioning."
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Your F.I.T. Program
Chapter Five: Creating an Exercise Program
In addition to monitoring your heart rate as you exercise, be
Beginning
certain of how quickly your heart rate recovers. If your heart rate
is over 120 beats per minute five minutes after exercising, or is
higher than normal the morning after exercising, your exertion
may be too strenuous for your current level of fitness. Reducing
the intensity of your workout is recommended.
Your
Exercise
Program
The age-adjusted target heart rates indicated in the chart in
Appendix A reflect averages. A variety of factors (including
medication, emotional state, temperature, and other conditions)
can affect the exercise heart rate appropriate for you.
Warning: Consult your doctor to establish the exercise
intensity (target heart rate zone) appropriate for your age and
condition before beginning any exercise program.
Warm-Up: Slow and Deliberate Exercise
You are not warmed up until you begin to perspire lightly and
breathe more deeply. Warming up prepares your heart and other
muscles for more intense exercise and helps you avoid premature
exhaustion. Start slowly, exploring different workloads until you
can comfortably sustain your exercise level.
A good suggestion is a minimum of three minutes. Perspiration
on your brow is a good indicator of a thorough warm-up. The
older you are, the longer your warm-up period should be.
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Your F.I.T. Program
Chapter Five: Creating an Exercise Program
Workout: Brisk and Rhythmic Exercise
Working out trains and conditions your heart, lungs, and
muscles so your body can operate more efficiently. Gradually
increase the intensity of your workout to strengthen your
cardiovascular system. To warm up, concentrate on pedaling
smoothly before increasing speed.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your
heart rate. Slowly reduce your workload until your heart rate
is below 60 percent of your maximum heart rate. The cool
down should last at least five minutes, followed by some light
stretching to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target
heart rate zone, exercise several times a day to get into the habit
of exercising.
Try to reach and maintain 60-65 percent of your maximum
heart rate. Alternate exercise with periods of rest until you can
sustain 12 continuous minutes of exercise at 60-65 percent of
your maximum heart rate.
Begin exercising in three to five minute sessions.
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Establishing & Maintaining Fitness
Chapter Five: Creating an Exercise Program
If you can sustain 12 but not 20 continuous minutes of
Establishing
Aerobic
Fitness
exercise in your target heart rate zone:
Exercise three to five days a week and rest at least two days per
week.
Maintaining
Aerobic
Fitness
Try to reach and maintain 60-75 percent of your maximum
heart rate with moderate rhythmic exercise.
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 continuous minutes in your target heart
rate zone, begin to increase the length and intensity of your
workout:
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum
heart rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
Managing
Weight
Consistent aerobic exercise will help you change your body
composition by lowering your percentage of body fat. If
weight loss is a goal, combine an increase in the length of
your workouts with a moderate decrease in caloric intake.
For weight control, how long and how often you exercise is
more important than how hard you exercise.
Exercise four to five times a week.
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Weight & Sports Training Programs
Chapter Five: Designing an Exercise Program
Try to reach and maintain 60-75 percent of your maximum
heart rate with moderate exercise.
Exercise for 30-45 minutes at 60-65 percent of your target heart
rate.
Here are some tips to achieving your weight management
goal:
Consume most of your dietary calories at breakfast and lunch,
and eat a light dinner. Do not eat close to bedtime.
Exercise before meals. Moderate exercise will help suppress
your appetite.
Take exercise breaks throughout the day to help increase your
metabolism and caloric expenditure.
When you are training to improve strength and performance:
Sports
Training
Exercise four to five days a week. Alternate exercise days
between intervals of hard to very hard exercise and easy to
moderate exercise.
Exercise for 30 minutes or longer.
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 if you feel faint or have any
discomfort when you exercise, stop! Consult your physician
before continuing. Remember, every workout should begin with
a warm-up and finish with a cool-down.
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Chapter Six
Care and Maintenance
In This Chapter:
How to Care for Your Bike
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Pre-Set Workouts
Chapter 4: Heart Rate Control
Chapter 5: Creating an Exercise Program
Chapter 6: Care and Maintenance
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How to Care for Your Bike
Chapter Six: Care and Maintenance
Your PS50 bike does not require any routine maintenance,
including lubrication. Keeping it clean is the most important
task.
After every workout: Perspiration should be wiped from the
control console, contact heart rate pads, shrouds, and seat.
Weekly: Wipe down your PS50 bike once a week with a water-
dampened soft cloth. On the contact heart rate pads, use a
glass cleaning solution. Be careful not to get excessive moisture
between the edge of the overlay panel and the console, as this
might create an electrical hazard or cause the electronics to fail.
Expert service and maintenance at a reasonable cost are
available through your factory-trained, authorized TRUE dealer.
The dealer maintains a stock of repair and replacement parts
and has the technical knowledge to meet your service needs.
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Appendix A
Appendix A
TArget Heart Rate Chart
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Appendix A
Target Heart Rate Chart
Remember to check with your physician before beginning
any exercise program. Your physician can help determine an
appropriate target heart rate. Medications often affect heart rate.
Check
with Your
Physician
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Appendix B
Appendix B
Specifications
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Appendix B
Specifications
PS50 Recumbent
Brake System
Workload Range
Belt
Self-Generating
30 to 450 Watts
Poly-V
Display Type
Data Readouts
Message Center
Led
Time, Work Level, Distance, Watts, Rpm, Mets, Heart Rate, Calories
16 Characters
Heart Rate Monitoring
HRC (Heart Rate Control) Workout
HRC Cruise Control
Workouts
Contact + Wireless
Yes
Yes
Cardio, Fat Burn, Hills, Random, Manual
Pre-Set Workout Resistance Levels
Manual Workout Resistance Levels
One Touch Workout Keys
Pause Features
16
42
Yes
Infinite
110VAC External
Power Source
Frame
Robotically Welded, Heavy-Gauge Steel Tubing
46"H X 25"W X 64"L (117 cm X 64 cm X 163 cm)
155 lbs (70 kg)
Footprint
Bike Weight
Maximum User Weight
Seatback
350 lbs (159 kg)
Reclining Mesh Seatback
Crank System
One-Piece Forged Steel With Sealed Bearings
Yes
Reading Rack
Accessory / Water Bottle Holder
Warranty
Yes
Frame (Lifetime), Parts (3), Labor (1)
38
PS50 Recumbent Bike Owner’s Guide
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F o u n d e d 1 9 8 1
865 Hoff Road
St. Louis, MO 63366
800.426.6570
truefitness.com
©2008 TRUE FITNESS TECHNOLOGY, INC.
TRUE is a registered trademark of TRUE FITNESS.
Specifications subject to change.
071008
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