Ironman Fitness Rowing Machine Power 10 User Manual

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.  
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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.  
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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.  
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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  
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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).  
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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  
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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.  
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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.  
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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.  
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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  
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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 )  
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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  
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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  
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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.  
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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.  
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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  
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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.  
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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  
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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  
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Notes  
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Notes  
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Notes  
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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
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Exploded View  
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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  
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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.  
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