OWNER’S MANUAL
QUESTIONS?
Call Our Toll Free
Ironman Fitness Helpline
1-888-340-0482
Ironman Fitness
4009 Distribution Dr.
Suite 250
Garland, Texas 75041
ironmanfitness.com
CAUTION!
315-00036
07/05 Rev B
Please read the precautions and instructions in this manual before
using this equipment. Please save this manual for future reference.
Ironman and M-dot are registered trademarks of World Triathlon Corp., used here by permission.
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Safety Precautions and Tips
Assembly of IRONMAN
400R Recumbent Bike
It is the owner's responsibility to ensure that all users of this
exercise bike have read the Owner's Manual and are famil-
iar with warnings and safety precautions.
REMOVE ALL SECURITY TAPE AND
WRAPPING BEFORE BEGINNING
• This exercise bike has a maximum user capacity of 300
pounds.
• The IRONMAN Bike should only be used on a level sur-
face and is intended for indoor use only. It should not be
placed in a garage, patio or near water. IRONMAN recom-
mends an equipment mat be placed under the bicycle to
the protect the floor or carpet and for easier cleaning.
• Wear comfortable, good-quality walking or running shoes
and appropriate clothing. Do not use this exercise bike
with bare feet, sandals, socks or stockings!
• Always examine your exercise bike before using to ensure
all parts are in working order.
1
• Do not leave children unsupervised near or on the exer-
cise bicycle.
• Never operate the exercise bicycle where oxygen is being
administered or where aerosol products are being used.
• Never insert any object or body parts into any opening.
1. Attach foot tubes (4) to the frame by using the carriage
bolts (44), flat washers (50) and cap nuts (45) provided.
Make sure the foot tube with wheels is assembled onto
the front of the unit.
• Service to your IRONMAN Exercise Bike should only be
performed by an authorized service representative, unless
authorized and/or instructed by an IRONMAN technician.
Failure to follow these instructions will void the warranty.
2
3
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2a. Attach the rear handlebar (22)
to the seat carriage (3) with the
flat washers (50) and screws
(79) provided. Connect the seat
cushions (9,10) to the seat car-
riage (3) with the washers (78)
and screws (80).
2a
3
2b
3. Attach pedals (30, 31). Axles of pedals are branded “L”
and “R.” The pedal marked “R” goes on the right hand
side of the bike and the one marked “L” on the left hand
side. Tighten the left pedal by turning counter-clock-
wise and the right pedal by turning clockwise.
2b. First remove the support tube (24) from the main frame
(1). Slide the assembled seat carriage onto the car-
riage tube (16). Re-assemble the support tube (24).
Attach the end cap (17) with screws (57) and rear car-
riage tube rubber stopers (66) with bolts (74, 75) and
washer (76).
4
5
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5
4
4. Slide the console tube (2) through the console tube col-
lar (14). Connect the computer cable in the console
tube (2) to the computer cable in the main frame. Attach
the console tube (2) to the frame (1) with the locknuts
(49), flat washers (50) and screws (56) provided. Attach
the console tube collar (14) to the main frame (1) with
screws (57).
5. Load your console with the batteries provided. Batteries
are 4 “C” size.
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7
6
6. Connect the computer cable at the top of the console
tube (2) to the console (5). Feed the pulse wires from
the console (5) down into the console tube (2) and out
the rear hole in the handlebar area. Attach the console
tube (2) to the console (5) with the screws (59) already
attached to back of the console (5). Attach bottle rack
to console tube (2).
7. Attach the pulse wires in the front handlebar (23) to the
wires from the console (5). Connect the front handlebar
(23) to the console tube with the locknuts (49), flat
washers (50) and screws (55) provided. Make sure not
to “pinch” any of the pulse wires when connecting
the handlebar to the console tube.
8
9
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400R EXPLODED VIEW
8
8. You have completed the assembly of your new IRONMAN
bike.
NOTE: For your convenience, the 400R bike can be pow-
ered with the A/C adaptor or with the batteries supplied.
10
11
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400R PARTS LIST
400e Parts List Rev B
400R Display
REF #
PART #
323-00200
323-00164
DESCRIPTION
RECUMBENT MAIN FRAME - 400R
CONSOLE TUBE
QTY REF #
PART #
DESCRIPTION
CRANK CENTRAL CAP
QTY
2
1
2
1
1
1
1
2
1
1
1
1
1
1
1
1
1
1
1
1
1
2
1
2
2
1
1
1
2
2
1
1
2
1
1
1
1
1
1
1
2
8
2
1
1
2
1
1
43 306-00562
44 302-00766
45 302-00365
46 302-00366
46A 302-00367
46B 319-00177
47 302-00769
48 302-00787
49 302-00733
50 302-00734
51 302-00735
52 302-00791
53 302-00737
54 302-00793
55 302-00794
56 302-00795
57 302-00796
58 302-00797
59 302-00798
60 302-00782
61 302-00800
62 306-00579
63 306-00580
64 319-00030
65 319-00031
66 306-00581
67 306-00247
68 302-00801
69 302-00802
70 302-00803
71 302-00804
72 302-00805
73 302-00806
74 302-00807
75 302-00808
76 302-00809
77 302-00810
78 302-00811
79 302-00812
80 302-00813
81 302-00814
82 302-00815
83 310-00136
84 306-00365
85 302-00942
M8X85MM CARRIAGE BOLT #44
M8 CAP NUT
4
2-1 302-00061
BOTTLE HOLDER
4
3
4
5
6
7
8
9
319-00031
323-00014
307-00067
311-00050
311-00001
307-00052
328-00041
SEAT CARRIAGE BRACKET 440R
FOOT TUBE #4
M6 LOCKNUT
4
M6X15MM HEX BOLT
AXLE W/PLATE#46B
4
CONSOLE 400R, 500EL
CRANK PULLEY W/ PLATE 400R
MAG BRAKE U/R HT840
GEAR BOX HT840R
1
6MM HEX NUT#47
2
M10 CAP NUT #48
2
M8 LOCKNUT #49
18
38
2
SEAT CUSHION#9
M8IDX18.8MM OD FLAT WASHER#50
M20X32X2MM WASHER#51
CRANK NUT #52
10 328-00040
11 305-00001
12 305-00002
13 305-00064
14 305-00063
15 305-00032
16 319-00140
17 306-00286
18 319-00141
19 304-00015
20 319-00142
21 306-00051
22 323-00061
23 323-00018
24 319-00143
25 313-00035
26 313-00105
27 313-00106
28 313-00018
29 302-00348
30 306-00360
30A 306-00361
31 306-00362
31A 306-00363
32 319-00061
33 319-00062
34 313-00108
35 331-00001
36 331-00002
37 302-00764
38 302-00765
39 319-00028
40 302-00362
41 319-00037
42 319-00029
BACK SEAT CUSHION #10
BOTTOM COVER RIGHT, 400R, AB920, GREY
BOTTOM COVER LEFT, 400R, AB920, GREY
TOP COVER#13
2
M8X17MM SCREW#53
SCREW M8X38MM#54
SCREW M8X57MM#55
SCREW M8X60MM#56
SCREW TP4X12MM#57
SCREW TP5X50MM#58
SCREW M5X10MM#59
M6X45 MACHINE SCREW#60
REAR SLEEVE#61
1
1
CONSOLE TUBE COLLAR
CONNECTING COVER
CARRIAGE TUBE #16
END CAP, OD31.4MM ROUND
ADJUSTING PLATE #18
BELT, POLY V
3
3
28
4
4
4
WHEEL #20
2
FOOT CAP
REAR BALL PLUG#62
FRONT BALL PLUG#63
CAM LOCK 400R
2
REAR HANDLEBAR #22
FRONT HANDLEBAR #23
SUPPORT TUBE #24
2
1
SEAT CARRIAGE BRACKET 440R
RUBBER STOPPER#66
SMALL ROLLER
1
HAND PULSE #25
4
PULSE WIRES 400R
6
GEAR BOX WIRE 400R
EXTENSION WIRE #28
9MM NUT
M8 WAVED WASHER#68
M13 WAVED WASHER#69
8X13MM BUSHING#70
RETAINING RING#71
8X34MM SCREW#72
6
4
4
LEFT PEDAL 400R
2
LEFT PEDAL STRAP 400R
RIGHT PEDAL 400R
4
BIASED 8X34MM SCREW#73
11X58MM SCREW#74
M6X15MM SCREW#75
6X13MM WASHER#76
8X169MM WASHER#77
6X16MM WASHER#78
M8X15MM SCREW #79
ROUND HEAD M6X60MM SCREW#80
M8X45 MACHINE SCREW#81
M8X70MM SCREW #82
FRONT SLEEVE 400R
SQUARE CAP 400R
2
RIGHT PEDAL STRAP 400R
LEFT CRANK
2
2
RIGHT CRANK
2
SPEED SENSOR W/ WIRE
6004RZ PRECISE
2
8
608 PRECISE BEARING
EYEBOLT #37
12
8
SPRING#38
1
BELT TENSION BRACKET 400R
ADJUSTMENT CHANNEL
MAGNET
2
2
4
IDLER PULLEY WHEEL 400R
TP4.5X10MM SCREW
2
12
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400R EXERCISE MONITOR
INTRODUCTION
PULSE - Your computer displays your pulse rate in beats per
minute during your workout. You must grip the EKG grips for
several seconds in order for the computer to calculate this fig-
ure. After your workout, the computer will display your average
heart rate covering your entire exercise sesion.
Your bike is equipped with a programmable computer to help
you track your progress and motivate you to reach your fitnes
goals. This computer provides diferent programs designed to
fit your fitness goals. Simply choose the program you like, set
the time limit and begin exercising.
KEY GUIDE
FUNCTIONS AND OPERATIONS
MODE - Push to select the functions of time, speed, distance,
calories, age, target heart rate and pulse.
TIME - Shows your elapsed workout time in minutes and sec-
onds. Your computer will automatically count up from 0:00-
99:59 in one second intervals. You may also program your
computer to count down from a set value by using the “+” and
“-” buttons. The computer will stop tracking time after four sec-
onds of inactivity and will continue once you resume exercis-
ing.
ENTER - Push to set the chosen mode for exercising. (During
the STOP mode, press the ENTER button to enter the TIME or
AGE setting.)
START/STOP - Push to start or stop the computer. (By hold-
ing this button for 2 seconds the user can reset all values to 0.)
The monitor will turn off automatically after approximately 4.5
minutes of non-use. All values will then be reset to 0.
SPEED - Displays your workout sped in M/KM per hour.
DISTANCE - Displays the cumulative distance traveled during
each workout up to a maximum of 99.9 M/KM. The distance
will be displayed in hundredths of a M/KM until you reach 10
M/KM. Then the distance will be displayed in tenths of a
M/KM.
PLUS - Push to increase the values of the load level, time and
age.
MINUS - Push to decrease the values of the load level, time
and age.
CALORIES - Your computer will estimate the cumulative calo-
ries burned at any given time during your workout. Calorie
expenditure on your computer is based on realistic expectation.
However, your computer is not individually programmable for
all necessary variables to accurately monitor your actual calo-
ries burned.
OPERATION
PROGRAMS 1 - 10
STEP 1 - Press START/STOP key for 2 seconds to clear out
all previous data.
STEP 2 - Press the + or - button to choose the desired pro-
gram (1 - 10). The program will be displayed on the LCD win-
dow. Then press ENTER.
AGE - Your computer is aged programmable from 16 - 99
years when you choose program 11 or 12. The default age is
25 years old.
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STEP 3 - Press the + or - button to choose the desired time.
Then press ENTER.
STEP 4 - Press the START button to begin exercising.
LCD DISPLAY DESCRIPTION AND FUNCTION
TIME - Press the MODE button until the arrow points to the
TIME function. If the TIME is not set, it will count up in one
second intervals up to 99:59. If the TIME is set, then once
your workout time is completed, the computer will beep for 12
seconds. To stop the beeping, press any key.
Once you begin exercising, your present workout interval will
be flashing. You can also increase or decrease your workout
resistance by pressing the “+” or “-” buttons. To pause your
exercising program, press the STOP button. To resume, press
the START button.
SPEED - Press the MODE button until the arrow points to
SPEED. This will display your current sped. The display value
will be updated every 2-3 seconds.
PROGRAMS 11 and 12
These unique programs allow the monitor to adjust the workout
resistance according to your heart rate automatically. Grasp
the EKG pulse grips and hold onto them. If the current heart
rate is greater than the Target Heart Rate, then the computer
will decrease the workout resistance automatically. If the cur-
rent heart rate is less than your Target Heart Rate, then the
computer will increase the workout resistance.
DISTANCE - Press the MODE button until the arrow points to
the DISTANCE function. The computer will count in 0.1 KM or
Miles. Once the display value reaches 999, it will reset to “0”
and begin counting up from 0.1.
CALORIE - Press the MODE key until the arrow points to the
CALORIE function. The computer will count up in 0.1 incre-
ments. After the display value reaches 999, it will reset to “0”
and begin counting up from 0.1.
Program 11 = 60% of your maximum heart rate which is = (220
- your age) x 60%.
PULSE - Press the MODE button until the arrow points to the
PULSE function. This will display your current heartbeat at a
rate in beats per minute. You must hold onto the EKG grips to
utilize this function. The PULSE rate will be displayed after 4
stable pulse signals have been detected. Each pulse signal
will be accompanied by a symbol flash.
Program 12 = 85% of your maximum heart rate which is = (220
- your age) x 85%.
STEP 1 - Press START/STOP key for 2 seconds to clear out
all previous data.
STEP 2 - Press the + or - button to choose the desired pro-
gram (11 or 12). Then press ENTER.
LCD Contrast Calibration
STEP 3 - Press the + or - button to choose the desired time.
Then press ENTER.
STEP 4 - Press the + or - button to choose the desired age.
Then press ENTER.
The contrast of the screen can be adjusted by the following
steps. During the STOP mode press and hold the ENTER and
“+” buttons together for over 2 seconds. This will open the
LCD contrast calibration mode. Then press the “+” or “-” but-
tons to adjust the contrast of the screen. Press START/STOP
button to set the desired level of contrast. There are 16 levels
of contrast.
STEP 5 - Press the START button to begin exercising.
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Monitoring Your Heart Rate
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.
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.
Fitness Safety The target heart rate chart indicates aver-
age 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.
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 page 19.
(MHR) = Maximum Heart Rate
(THR) = Target 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.
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
During your first several months of exercising, the AHA rec-
ommends 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 maxi-
mum heart rate may be too strenuous unless you are in top
physical condition. Exercising below 60% of your maximum
will result in minimal cardiovascular conditioning.
See Table on page 20 for additional calculations.
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IRONMAN FITNESS
LIMITED WARRANTY
PRODUCT:
HOME USE WARRANTY:
IRONMAN 400R RECUMBENT BIKE
Frame: Liftetime, Parts: 1 Year, Labor: None
This Limited Warranty applies in the United States and Canada to products manufactured or distributed by Ironman
Fitness (“IRONMAN”) under the IRONMAN brand name. The warranty period to the original purchaser is listed above in
the table.
TARGET HEART RATE ZONE
IRONMAN warrants that the Product you have purchased for use from IRONMAN or from an authorized IRONMAN
reseller is free from defects in materials or workmanship under normal use during the warranty period. Your sales
receipt, showing the date of purchase of the Product, is your proof of purchase. This warranty only extends to you, the
original purchaser. It is not transferable to anyone who subsequently purchases the Product from you. It excludes
expendable parts (wear items). Wear items pertain to components that might need to be replaced due to normal wear
and tear. These items vary per product but will include computer overlays, pedal straps, rope cords, seats, grips, chains,
bottom bracket assemblies, pads, upholstery, pulleys, bearings, etc. Please contact a Ironman Fitness customer service
representative for specifics on wear items. This Limited Warranty becomes VALID ONLY if the product is purchased
through an Ironman Fitness authorized dealer unless otherwise authorized by Ironman Fitness in writing.
During the warranty period IRONMAN will repair or replace (at IRONMAN's option) the product if it becomes defec-
tive, malfunctions, or otherwise fails to conform with this Limited Warranty under normal use. In repairing the Product,
IRONMAN may replace defective parts, or at the option of IRONMAN, serviceable used parts that are equivalent to new
parts in performance. All exchanged parts and Products replaced under this warranty will become the property of IRON-
MAN. IRONMAN reserves the right to change manufacturers of any part to cover any existing warranty.
This warranty DOES NOT COVER shipping charges, export taxes, custom duties and taxes, or any other charges
associated with transportation of the parts or Product.
To obtain warranty service, you must contact an IRONMAN authorized retailer, service technician or Ironman Fitness
at our phone numbers located in this manual. Any parts determined to be defective must be returned to IRONMAN to
obtain warranty service. You must prepay any shipping charges, export taxes, custom duties and taxes, or any other
charges associated with transportation of the parts or Product. In addition, you are responsible for insuring any parts or
Product shipped or returned. You assume the risk of loss during shipment. You must present IRONMAN with proof-of-
purchase documents (including the date of purchase). Any evidence of alteration, erasing or forgery of proof-of-purchase
documents will be cause to void this Limited Warranty.
200
195
100%
190
185
180
175
170
165
160
Serious
athletic
training range
155
132
85%
170
166
162
157
153
149
145
140
136
Cardiovascular
conditioning
range
150
146
75%
143
139
135
131
128
124
120
Fat burning
range
This warranty does not extend to any product not purchased from IRONMAN or from an authorized IRONMAN
reseller. This Limited Warranty does not extend to any Product that has been damaged or rendered defective; (a) as a
result of accident, misuse, or abuse; (b) by the use of parts not manufactured or sold by IRONMAN; (c) by modification
of the Product or normal wear and tear; (d) operation on incorrect power supplies; or (e) as a result of service by anyone
other than IRONMAN, or an authorized IRONMAN warranty service provider. Product on which the serial number has
been defaced or removed is not eligible for warranty service. Should any Product submitted for warranty service be
found ineligible, an estimate of repair cost will be furnished and the repair will be made if requested by you upon
IRONMAN’s receipt of payment or acceptable arrangements for payment.
116
93
60%
120
117
114
111
108
105
102
99
96
EXCEPT AS EXPRESSLY SET FORTH IN THIS WARRANTY, IRONMAN MAKES NO OTHER WARRANTIES,
EXPRESSED OR IMPLIED, INCLUDING ANY IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A
PARTICULAR PURPOSE. IRONMAN 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 NOR ANY OF ITS AFFILIATES SHALL BE RESPONSIBLE FOR INCIDEN-
TAL OR CONSEQUENTIAL DAMAGES. SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED
WARRANTY LASTS OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES, SO
THE ABOVE LIMITATIONS OR EXCLUSION 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-branded products. IRONMAN neither assumes nor authorizes anyone to assume for it any other express
warranty.
20
25 30
35
40 45
50
55 60 65
AGE
PLEASE SEND IN THE ATTACHED WARRANTY CARD WITHIN TEN (10) DAYS OF PURCHASE TO REGISTER
YOUR UNIT WITH IRONMAN FITNESS.
MAIL WARRANTY CARD TO:
IRONMAN FITNESS, PO BOX 551239, DALLAS, TX 75355
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