X-TRAINER 400
ELLIPTICAL TRAINER
ELLIPTICAL TRAINER CARE INSTRUCTIONS
AND ASSEMBLY MANUAL
TROJAN
MY SPACE MY TIME
®
#
1
HOME
FITNESS
SO
UTH A
FR
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1981
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT
KEEP THIS MANUAL FOR
FUTURE REFERENCE
1 YEAR
warranty
CALL
0861 876526
0861 TROJAN
1480
INDEX PAGE
1. SAFETY INSTRUCTIONS 3
2. PRE ASSEMBLY CHECK LIST 4
3. HARDWARE LIST 5
4. ASSEMBLY STEPS 6
5. COMPUTER FUNCTIONS 11
6. CONDITIONING GUIDELINES 16
7. WARM -UP AND COOL-DOWN 17
8. FREQUENTLY ASKED QUESTIONS 18
9. PARTS LIST 19
10. EXPLODED DRAWING 20
11. TROJAN 1 YEAR LIMITED WARRANTY 22
12. TROJAN REPAIRS PROCEDURE 24
1480-3
1. SAFETY INSTRUCTION
WARNING :
To reduce the risk of serious injury, read the following safety instructions before using the TROJAN
X-TRAINER 400 ELLIPTICAL.
1. Use the TROJAN X-TRAINER 400 ELLIPTICAL only on a level surface.
2. Keep children and pets away from this equipment at all times.
3. The TROJAN X-TRAINER 400 ELLIPTICAL should not be used by persons weighing more than 110kgs.
4. The TROJAN X-TRAINER 400 ELLIPTICAL should be used by only one person at a time.
5. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling the TROJAN
X-TRAINER 400 ELLIPTICAL, loss of balance may result in a fall and serious bodily injury.
6. Use the TROJAN X-TRAINER 400 ELLIPTICAL only as described in the manual.
7. Before using this equipment to exercise, always do stretching exercises to properly warm up.
8. Always make sure all bolts and nuts are tightened prior to each use.
WARNING
Before starting any exercise or conditioning program you should consult with your personal physician to see if you
require a complete physical exam. This is especially important if you are over the age of 35, have never exercised before,
are pregnant, or suffer from any illness.
1480-4
2. PRE ASSEMBLY CHECK LIST
Thank you for choosing the TROJAN X-TRAINER 400 ELLIPTICAL. We take great pride in producing this quality
product and hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its
fullest.
Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health. Too often, our busy
lifestyles limit our time and opportunity to exercise. TROJAN X-TRAINER 400 ELLIPTICAL provides a convenient and
simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.
Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.
s2EADTHISMANUALCAREFULLYBEFOREUSINGTHE42/*!.842!).%2%,,)04)#!,
Handlebar L
Handlebar Post
Chain Cover L/R
Rear Stabiliser
Round Screw for Adj. Height
Computer
Front Foot Cover L/R
Hand Pulse Sensor
Right Pedal
Front Stabiliser
Handlebar R
1480-5
3. HARDWARE LIST
NOTE :
The described parts are all you need to assemble this machine.
Before starting assembly, please check the hardware packing to make sure they are included.
No. Description Ot’y
82
Carriage Bolt (M8 x 52mm)
4
30
Carriage Bolt (M6 x 55mm)
4
23
Hex Head Bolt (M8 x 20mm)
2
32
Spring Washer (M6)
6
6
Spring Washer (M5)
18
45
Curve Washer(M6)
2
27
Curve Washer (M8)
4
5
Washer (M5)
10
31
Washer (M6)
4
16
Washer (M8 x 28mm)
4
No. Description Ot’y
12
Allen Head Screw(M8 x l5mm)
12
29
Washer For Pedal
4
7
Cap Nut (M8)
4
46
Nylock Nut (M6)
2
33
Knob Dawl
4
44
Small Handlebar Bracket
1
L. Wrench
1
L. Wrench
1
Spanner/screwdriver
1
1
1480-6
4. ASSEMBLY STEPS
STEP 01 Attach The Stabilizer
s!TTACHTHE&RONT3TABILIZERASSEMBLEDWITHTWO
Front Wheel Caps (3) to Main Frame (1), using two
Carriage Bolts (4), two Washers (5), two Spring Washers
(6), and two Cap Nuts(7).
s!TTACHTHE2EAR3TABILIZERASSEMBLEDWITHTWO2EAR
Foot Covers (9) to Main Frame (1), using two Carriage
Bolts (4), two Washers (5), two Spring Washers (6), two
Cap Nuts (7).
s5SETHEADJUSTABLESCREWSTOLEVELTHEELLIPTICAL
STEP 02
Attach The Handlebar Post (15) and
Computer Cables (13 and 14)
s(OLDTHE(ANDLE"AR0OSTTHENCONNECTTHETWO
ends of Computer Cable (13) and (14). When
the electrical cable is connected, push the Handlebar
Post (15) into the Main Frame (I)
s)NSERTONE3PRING7ASHERANDONE7ASHERON
each Bolt (12).
s)NSERT"OLTSINTOTHEHOLESOF-AIN&RAMEAS
depicted.
CAUTION:
Ensure that cables are not damaged
during assembly or when tightening screws.
1480-7
ASSEMBLY STEPS
STEP 03 Attach The Handle Bar
s)NSERTTHE(ANDLEBAR!XLETHROUGHTHE!XLE
Housing on Central Post (15) until the exposed length is
roughly equal on both sides.
s3LIDE(ANDLEBARONTOEITHERSIDEOF
Handlebar Axle (17)
s)TISIMPERATIVETHAT(ANDLEBARSAREONTHECORRECT
sides, refer to “L” and “R” stickers on Handlebars (19).
s!TTACH(ANDLEBARSUSINGTWO!LLEN(EAD3CREWS
(12), two Spring Washers (6) and two Washers (16) as
shown.
s4IGHTENWITH!LLEN+EYSTURNINGCLOCKWISEATTHESAME
time to keep Handlebar Axle (17) central.
Note:
The handgrips are heavier at the top than the bottom. Point the
handgrips downwards until installation is completed.
STEP 04 Attach The Small Handlebar
s#ONNECT(ANDLEBARONTO#ENTRAL0OSTWITH
Bracket (44) and attach it with two Nylock Nuts (46)
two Spring Washers (32) and two Curve Washers (45)
then use Allen Key to tighten
s!TTACH'RIPBAR%ND#APTOTHEENDCAPOF
Handlebar (42).
1480-8
ASSEMBLY STEPS
STEP 05 Install Left And Right Pedal Tube
s!TTACHTHEENDOF2IGHT0EDAL4UBEONTOTHE#ROSS&RAMEANDTIGHTENITWITH3CREW7ASHERAND
Spring Washer (6) at the Cross Frame (22) firmly.
s!TTACH3AFE#OVERONTOTHE3WIVEL4UBEREATTACHTHESWIVELTUBEONTOTHE2IGHT(ANDLEBARAND
tighten it with Screws (12), Spring Washer (6) and Washer (27).
s)NSTALLTHE,EFT0EDAL4UBEASDESCRIBEDABOVE
STEP 06
Installation of the Right (34) and Left (28) Pedal on the
Pedal Tubes (21 and 24).
s0LACETHE0EDALONTOTHE0EDAL4UBESOTHATTHEHOLESONTHE
Pedal(34) are aligned with one of the possible installation positions on
the Pedal Tube (24).
Note. The high lip on the long side of the pedal must point inwards
towards the main frame(l).
s0UTONE7ASHERONEACH#ARRIAGE"OLTANDPUSH
through the holes from the top and fasten from the bottom with a
Washer (3 L), Spring Washers (32) and the Knob Dial (33).
(Note. The position adjusted in this way should always be equal at both
sides. The positions can be changed as desired at all times by removing the
carriage bolts (30) and sliding the pedal on the pedal brackets.)
s)NSTALLTHE,EFT0EDALASABOVE
1480-9
STEP 07
Installation of the Front and
Rear Pedal Cover
(35, 36 and 39) on the
Pedal Tubes (21and 24).
s0USHTHE2EAR0EDAL4UBE#OVERONTOTHECONNECTIONPOINTOF#ROSS&RAMEAND0EDAL4UBEANDAND
fasten it with Screw (37).
s0UTEACHOFTHE,EFTAND2IGHT0EDAL&RONT#OVERANDONTOEACHCONNECTIONPOINTOF3WIVEL4UBEAND
Pedal Tubes (21and 24) together and fasten them with Screws (37 and 38).
STEP 08
Installation of The Computer (48) and Handle Bar Cover (50
and 51) on The Handlebar Post (15).
sPlug the ends of Computer Cable (14) and Pulse Cable (40) into the
socket at the backside of the Computer Console(48).
s0LACETHE#OMPUTER#ONSOLEONTOTHEPLATEATTHEUPPERENDOF
the Handlebar Post (15) and fastenwith 4 Screws (49)
(Note: When placing the computer, thread the cables in
the holes of the handlebar post (15) so that the cables
cannot be trapped or damaged)
s0UTTHE&RONTAND"ACK(ANDLEBAR#OVERANDONTOTHEUPPER
end of Handlebar Post (15) together and fasten them with Screws (37
and 38).
1480-10
STEP 09 Attach the power
s0LEASECONNECTTHEADAPTORTOTHEPOWERSUPPLY
STEP 10 Checks
s#HECKTHEINSTALLATIONANDFUNCTIONOFALLBOLTEDANDPLUGCONNECTIONS4HENINSTALLATIONISCOMPLETED
s7HENEVERYTHINGISINORDERFAMILIARISEYOURSELFWITHTHEMACHINEATALIGHTRESISTANCESETTINGANDMAKETHEINDIVIDUAL
adjustments of the Left Pedal (28) and Right Pedal (34).
Note: Please keep the tool set and the instructions in a safe place as they may be required for repairs or spare parts orders.
s)FYOUEVERREMOVETHE,EFT#HAIN#OVERAND2IGHT#HAIN#OVEROBSERVETHATTHESEAREATTACHEDNOTONLY
outwardly with the Allen Head Bolt (64) and Washer (5), but also inwardly at the rear end of the cover with the
Plastic Pad (65).
ASSEMBLY STEPS
1480-11
5. COMPUTER FUNCTIONS
FUNCTION BUTTONS
▲/▼ To adjust and set all functions.
MODE To enter and confi rm all functions setting.
TEXT MENU
To set functions calendar, clock, and backlight brightness. ODO
(total exercise distance) display and BACK TO EXERCISE func-
tion selection.
START (P
)
To start training.
STOP (
P)
To stop training.
BODY FAT To start or stop body fat testing.
FUNCTIONS
TIME
Count up : To accumulate training time from 00:00 to 99:59 with one second
increment when the training starts. (No preset target value)
Count down : The monitor will start to count from preset time down to 00:00
with one second decrements when the training starts.
SPEED To display current training speed.
RPM To display current training rotation per minute.
DISTANCE
Count up : To accumulate training distance from 0:0 to 99.9 with 0.1km increments
when the training starts. (No preset target value)
Count down : The monitor will start to count from preset distance down to 0.0
with 0.1 km decrements when the training starts.
CALORIES
Count up : To accumulate calories consumption from 0 to 999 cal with 1 cal
increments when the training starts. (No preset target)
Count down : The monitor will start to count from preset calories down to 0 with
1 cal decrement when the training starts.
WATT To display the workout effort in fi gures.
PULSE
The monitor will detect your chest pulse or hand pulse when you wear the chest
belt or hold on the handgrip sensors. The heart rate symbol will start to blink once
the monitor detects the heart rate signal. If the heart rate is over the standard, it
will warn the user with an alarm.
RECOVERY
You may test your heart rate recovery status with the RECOVERY function. After a
training period, press RECOVERY button for testing. The monitor will stop all func-
tions and start to count down from 00:60. As soon as 00:00 is reached, the monitor
will show Fl, or F2 or F3 .... to F6 that indicates your heart rate recovery status. Fl is
best, F6 is worst, you may keep training to improve. (For precise test result, please
hold onto the handgrip with both hands during testing.)
ANIMATION After power on, TROJAN FITNESS will move from right to left on the bottom line.
CALENDAR In sleep mode, screen will display year, month, day on the bottom line.
CLOCK In sleep mode, screen will display current clock on main screen.
TEMPERATURE In sleep mode, screen will display current room temperature on bottom line.
SYSTEM CALENDAR / CLOCK
This function will work when the battery is in and will update calendar and clock
automatically even when adaptor is unplugged. When the DC adaptor is plugged in
again, all functions will be reset except system calendar/clock.
BACKLIGHT-CONTROL You may adjust LED brightness for LCD display.
HR-CHART
Display average heart rate chart during training.
WT-CHART
Display average watt chart during training.
SP-CHART
Display average speed chart during training.
USB2.0
Whenever the monitor senses the memory stick, the monitor will enter USB2.0
memory stick system. (Optional)
1480-12
MONITOR OPERATING PROCESS (without memory stick installation)
1. Plug in the power supply (DC adaptor)
2. Screen will display segment with beep sound and wheel diameter “78.0” for 2 seconds. Welcome Sentence
“TROJAN FITNESS” will move from right to left on bottom line then enter standby mode.
3. Press “TEXT MENU” to select functions CLOCK/DAY, BACK LIGHT BRIGHTNESS for you to set to select functions
ODO and BACK TO EXERCISE by touching START (P
)/STOP (P ) and MODE for confirmation.
3-1. CLOCK/DAY selected, user can set year/month/day/clock by touching ▲/▼ and MODE for confirmation.
3-2. BACK LIGHT BRIGHTNESS selected, user can set LCD brightness from 1 to 5 by touching ▲/▼ and MODE
for confirmation.
3-3. ODO selected, user may know the total exercising distance of the exercise equipment. Press MODE to go back
to selection mode.
3-4. BACK TO EXERCISE selected, screen will go back to standby mode for exercise mode selection.
4. “U0” flashes on the screen, user may press MODE to enter standby mode for different training mode selection.
(Please refer to “U0 DIFFERENT TRAINING MODE”.) Or training in USER mode by touching s/t to select U1 - U4
and MODE for confirmation. (Please refer to “USER DIFFERENT TRAINING MODE”.)
5. U0 DIFFERENT TRAINING MODE:
5-1. MANUAL QUICK START
In standby mode, MANUAL QUICK START is shown on bottom line, user may press START to start training
directly. All function figures will count up from zero. You may operate all available buttons on the screen for func-
tions setting or display during training, please refer to “FUNCTION BUTTONS DURING TRAINING” below.
5-2. MANUAL
5-2-1 In standby mode, press ▼ / ▲ buttons to enter MANUAL training mode and press START button to
start training, all function values will count up from zero.
5-2-2 In MANUAL standby mode, press MODE to preset function values for LOAD 1 - l6, TIME, DIST, CAL, and
PULSE by pressing ▼ / ▲ button and MODE for confirmation. After selecting, press START button to
start training, all function values will count down from preset figures to zero. Monitor will sound alarm to
remind user when a preset value is achieved.
5-2-3 You may operate all available buttons on the screen for functions setting or display during training, please
refer to “FUNCTION BUTTONS DURING TRAINING” below.
5-3. PROGRAM
5-3-1 In standby mode, press ▼ / ▲ buttons to enter PROGRAM training mode and press START button to
start training, all function values will count up from zero.
5-3-2 In PROGRAM standby mode, press MODE to select PROGRAM (P1- P12) for training and preset func-
tion values for LEVEL (1 - l6), TIME, DIST, CAL, PULSE by pressing ▼ / ▲ button and MODE for confir-
mation. Press START button to start training, all function values will count down from preset figures to
zero. Monitor will sound alarm to remind user when a preset value is achieved
5-3-3 You may operate all available buttons on the screen for functions setting or display during training, please
refer to “FUNCTION BUTTONS DURING TRAINING” below.
5-4. WATT CONTROL
5-4-1 In standby mode, press ▼ / ▲ buttons to enter WATT CONTROL training mode and press START but-
ton to start training, all function values will count up from zero.
5-4-2 In WATT CONTROL mode, press MODE to preset function values for WATT, TIME, DIST, CAL, and
PULSE by pressing ▼ / ▲ button and MODE for confirmation. Press START button to start training, all
function values will count down from preset figures to zero. (WATT preset value is 120, each increment
or decrement is 5). Monitor will sound alarm to remind user when a preset value is achieved
5-4-3 You may operate all available buttons on the screen for functions setting or display during training, please
refer to “FUNCTION BUTTONS DURING TRAINING” below
COMPUTER FUNCTIONS
1480-13
6. USER DIFFERENT TRAINING MODE
6-1 After monitor is powered on and the screen enters standby mode, UO is flashing on the bottom line, user may
press ▲ / ▼ to select Ul-U4 and MODE for confirmation.
6-2 After user selected, press ▲ / ▼ and MODE for personal data setting, NAME, GENDER, AGE, HEIGHT, WEIGHT.
6-3 After personal data setting screen, enter different training modes selection, MANUAL QUICK START is shown
on the bottom line, user may press START to go to exercise directly. Or press ▼ / ▲ and MODE for training
mode MANUAL, PROGRAM, WATT CONTROL, FITNESS TEST, HEART RATE CONTROL, USER PROGRAM,
PERSONAL TRAINING selection.
6-4 MANUAL QUICK START user may press START to start training, all function values will count up from zero.
You may operate all available buttons on the screen for functions setting or display during training, please refer to
“FUNCTION BUTTONS DURING TRAINING” below
6-5 MANUAL
6-5-1 Press START button to start training, all function values will count up from zero.
6-5-2 Press MODE to preset function values for LOAD (1 - 16), TIME, DIST, CAL, and PULSE by pressing
▲ / ▼ button and MODE for confirmation. Press START for training, all function values will count down
from preset figures to zero. Monitor will sound alarm to remind user when a preset value is achieved
6-5-3 You may operate all available buttons on the screen for functions setting or display during training, please
refer to “FUNCTION BUTTONS DURING TRAINING” below.
6-6 PROGRAM
6-6-1 Press START button to start training, all function values will count up from zero.
6-6-2 Press MODE to preset function values for PROGRAM (P1-P12), LEVEL (1 - 16), TIME, DIST, CAL, PULSE
by pressing ▲ / ▼ button and MODE for confirmation. Press START for training, all function values will
count down from preset figures to zero. Monitor will sound alarm to remind user when a preset value is
achieved
6-6-3 You may operate all available buttons on the screen for functions setting or display during training, please
refer to “FUNCTION BUTTONS DURING TRAINING” below.
6-7 WATT CONTROL
6-7-1Press START button to start training, all function values will count up from zero.
6-7-2 Press MODE to preset function values for WATT, TIME, DIST, CAL, and PULSE by pressing ▲ / ▼ button
and MODE for confirmation. Press START button for training, all function values will count down from
preset figures to zero. (WATT preset value is 120, each increment or decrement is 5). Monitor will sound
alarm to remind user when a preset value is achieved
6-8 HEART RATE CONTROL
6-8-1 Press START button to start training, all function values will count up from zero.
6-8-2 Press MODE to preset heart rate target percentage (50%, 75%, 90% and target 100%), TIME, DIST, CAL by
pressing ▲ / ▼ button and MODE for confirmation. Press START button for training, all function values will
count down from preset figures to zero. Monitor will sound alarm to remind user when a preset value is
achieved
6-9 USER PROGRAM
6-9-1 Press START button to start training, all function values will count up from zero. User may adjust LOAD
(1 - 16 ) for each flashing column by pressing ▲ / ▼.
6-9-2 Press MODE to preset user’s own program profiles for training by pressing ▲ / ▼ button and MODE for
confirmation, press MODE for over 2 seconds to quit.
6-9-3 To preset function values for TIME, DIST, CAL, and PULSE by pressing ▲ / ▼ button and MODE for
confirmation
6-9-4 Press START button to train and all function values will count down from preset figures to zero. Monitor
will sound alarm to remind user when a preset value is achieved
6-9-5 You may operate all available buttons on the screen for functions setting or display during training, please
refer to “FUNCTION BUTTONS DURING TRAINING” below.
COMPUTER FUNCTIONS
1480-14
6-10 FITNESS TEST
6-10-1 Once the user selects FITNESS TEST, the training program is set up with a training time 12:00 at level 5.
Press START button to start training.
6-10-2 During training, the user can not adjust training resistance level., and the monitor will record training
distance during the 12 minutes period.
6-10-3 When the training is finished, the monitor will show a result grade as F1 to F5. Fl is best, F5 is the worst.
FUNCTION BUTTONS DURING TRAINING:
▲/▼ User may adjust training LOAD (1- 16), LEVEL (1-16), and WATT value during training by touching
these two buttons.
MODE User may select different display screen, LOOP, HEART RATE-CHART, WATT-CHART, SPEED-CHART
by pressing this button.
TEXT MENU
Press this button and the screen will display user’s current training mode on bottom line for 3 seconds.
START To start training.
STOP (A) To stop training, the screen will show PULSE RECOVERY on the bottom line. At this time, Press
MODE button for heart rate recovery testing. (Please refer to RECOVERY function for more
details description.)
(B) In STOP mode, user may press MODE to preset values for TIME, DIST, CAL, PULSE and press
START button to start training again. Or press TEXT MENU to select functions PULSE, RECOVERY,
NEW START, BACK TO EXERCISE, RECALL EXERCISE, and SAVE EXERCISE by pressing START/
STOP and MODE for confirmation.
(B-l) Select PULSE RECOVERY to test user’s heart beat recovery status. (Please refer to function
RECOVERY description.)
(B-2) Select NEW START to go back training modes selection.
(B-3) Select BACK TO EXERCISE to go back current exercise mode for training again by pressing
START or revise preset values for functions TIME, DIST, CAL, and PULSE by pressing MODE.
(B-4) RECALL EXERCISE: To review saved training record. (Available in USER training only)
(B-5) SAVE EXERCISE: To save newest training record. . (Available in USER training only)
MONITOR OPERATING PROCESS : (with memory stick installation)
1. For the first installation of the memory stick, please select SAVE to store training and personal data before unplugging
the memory stick from the exercise monitor.
2. After training is done, please plug the memory stick to a PC or NOTEBOOK to download the training history data
(please refer IFIA- 1000 user guide to get further operating process information).
3. The memory stick is able to store three customized profiles created at PC interface. Once there is one profile stored,
and the memory stick is plugged in to the exercise monitor, follow the guide message to enter the created profile and
have a customised training programme.
4. Do not use the memory stick as a regular storage chip. The memory stick is available to be workable with the system
which has been programmed on IFIA-l 000 software.
NOTE:
1. When user stops training and doesn’t press any buttons for 2 minutes, the monitor display will shut off automatically,
and switch to calendar, clock, and room temperature. All previous training data will be stored. You may press any
button or start training again to wake up the monitor screen.
2. User can reset the monitor function data by pressing the MODE button for 2 seconds.
3. If the monitor does not display the correct information, please switch off at the power source and switch on again.
4. The monitor requires power supply with DC adaptor input. (9V 1A). There are 2 AA size batteries (1.5V) supplied,
that have to be installed in the battery compartment at the back of the console which maintain continuous clock
operation.
COMPUTER FUNCTIONS
1480-15
USB V2.O
FEATURES
1. Keep exercise data in PC Hard-Disk for reference purposes.
2. Easy to use interface; instant Read/Write from PC and Exercise Computer.
3. Fully Analyse each exercise data; allows trouble shooting; Operate Menu and Setup instruction in “HELP”
(PC software)
4. Can access WEB address link to obtain feedback information from USER and Service Stations. Access different
E-EXERCISE Profiles for download or upload.
COMPUTER FUNCTIONS
1480-16
6. CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or
are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve
over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ulti-
mately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to
work to stay in your target zone. Please remember these essentials :
s(AVEYOURDOCTORREVIEWYOURTRAININGANDDIETPROGRAMSTOADVISEYOUOFAWORKOUTROUTINEYOUSHOULDADOPT
s"EGINYOURTRAININGPROGRAMSLOWLYWITHREALISTICGOALSTHATHAVEBEENSETBYYOUANDYOURDOCTOR
s-ONITORYOURPULSEFREQUENTLY%STABLISHYOURTARGETHEARTRATEBASEDONYOURAGEANDCONDITION
s3ETUPYOUREQUIPMENTONAmATEVENSURFACEATLEASTFEETFROMWALLSANDFURNITURE
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the
proper intensity. The proper intensity level can be found by using your heart
rate as a guide. For effective aerobic exercise, your heart rate should be
maintained at a level between 65% and 85% of your maximum heart rate
as you exercise. This is known as your target zone. You can find your target
zone in the table below.
During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you
exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as
you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on
your wrist. Take a six-second heartbeat count and multiply the results by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-seconds count is used because your
heart rate will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your
heart rate is at the proper level.
For more information on dieting and
training visit www.trojanhealth.co.za
1
2
3
4
5
1480-17
7. WARM-UP AND COOL-DOWN
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body tem-
perature, heart rate, and circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note:
During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than
20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent
post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts.
After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key
to success is make exercise a regular and enjoyable part of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you
stretch-never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your hips. Allow
your back and shoulders to relax as you reach down toward your toes as far as pos-
sible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of
knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it
against the inner thigh of your extended leg. Reach toward your toes as far as pos-
sible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Ham-
strings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against a
wall. Keep your back leg straight and your back foot flat on the floor. Bend your
front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then
relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons,
bend your back leg as well. Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one foot with your
other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward. Pull your feet
toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3
times. Stretches: Quadriceps and hip muscles.
For more information on dieting and training visit www.trojanhealth.co.za
1480-18
8. FREQUENTLY ASKED QUESTIONS
Q1. My elliptical does not move as easily as indicated in manual
1. Ensure you have placed the stabilizer with the wheels in the front of the unit.
Q2. My consol does not work?
1. Make sure you have connected it correctly and have placed the batteries in the consol.
Q3. My consol is not clear and appears faded?
1. Ensure your unit is not in direct sunlight and you have removed the plastic cover from the screen.
If display does not improve, please contact 0861 876 526
Q4. My tension control is not working?
1. Ensure the cable has been connected correctly
Q5. My pedals are not fitting properly?
1. Make sure you have inserted them on the correct side of the unit. Each pedal is marked L or R.
Q6. I cannot thread the main cable through the upright bar?
1. Use the thin wire provided or a piece of string to assist you.
Q7. My consol is showing an “E1” error message
1. Make sure you are holding the pulse pads correctly during use.
Q8. My consol is showing an ‘E2’ error
1. The computer cable cannot be detected, please check if the cable has been connected properly
Q9. My consol is showing an ‘E4’ error
1. Body fat reading has exceeded the pre-programmed limit ( upper limit 50%; lower limit 5%)
Please re-enter your age, weight and height on the computer and resume training.
If this does not solve the problem please contact 0861 876 526.
1480-19
9. PARTS LIST
No. Discription Q’ty
1480-01 Base Frame 1
1480-02 Front Foot 1
1480-03 Front Foot Cover (L & R) 2
1480-04 Carriage Bolt (M8 x 52mm) 4
1480-05 Washer (M8 x T1.2) 16
1480-06 Spring Washer (M8) 20
1480-07 Cap Nut (M8) 4
1480-08 Rear Foot 1
1480-09 Rear Foot Cover 2
1480-10 Chain Cover (L) 1
1480-11 Chain Cover (R) 1
1480-12
Allen Head Screw
(M8 x 15mm)
12
1480-13 Computer Lower Cable 1
1480-14 Computer Upper Cable 1
1480-15 Handlebar Post 1
1480-16 Washer (M6 x 28mm) 4
1480-17 Axle Support 1
1480-18 Handle Bar (L) 1
1480-19 Handlebar Foam Grips 2
1480-20 Handle Bar (R) 1
1480-21 Pedal Tube Weldment (L) 1
1480-22 Turning Pedal (R) 1
1480-23
Hex Head Bolt
(M8 x 20mm)
2
1480-24 Pedal Tube Weldment (R) 1
1480-25
Hex Head Bolt
(M8 x 25mm)
2
1480-26 Swivl Tube 2
1480-27 Curve Washer (M8 x T1.2) 4
1480-28 Pedal (L) 1
1480-29 Washer For Pedal 4
1480-30
Carriage Bolt
(M6 x 55mm)
4
1480-31 Washer (M6 x T1.5) 7
1480-32 Spring Washer (M6) 6
1480-33 Knob Dawl 4
1480-34 Pedal (R) 1
1480-35 Pedal Forntcover (R) 2
1480-36 Pedal Fornt Cover(L) 2
1480-37 Screw (M5 x 12mm) 1
No. Discription Q’ty
1480-38 Screw (M4 x l6mm) 4
1480-39 Pedal Rear Cover 2
1480-40 Hand Pulse Unit 1
1480-41 Hand Pulse 2
1480-42 Small Handlebar Foam 1
1480-43 Small Handlebar 1
1480-44 Small Handlebar Bracket 1
1480-45 Curve Washer (M6 x T1.2) 2
1480-46 Nylock Nut (M6) 6
1480-47 Gripbar End Cap 2
1480-48 Computer 1
1480-49 Screw (M5 x l2mm) 4
1480-50 Handlebar Post Front Cover 1
1480-51 Handlebar Post Rear Cover I
1480-52 Safe Cover 2
1480-53 Power Cable 1
1480-54 Screw (M8 x 25mm) 2
1480-55 Adaptor 1
1480-56 Plug Axle Support (48.4mm) 2
1480-57 Plug Axle Support ( 46mm) 4
1480-58 Turning Plate Cover 2
1480-59 Pedal Fix Bkt 2
1480-60
Curve Washer
(M16.5 x T0.25)
2
1480-61 Bushing 8
1480-62 Handlebar End Cap 2
1480-63 Pedal Tube Weldment Shaft 2
1480-64
Allen Head Bolt
(M8 x 50mm)
2
1480-65 Plastic Pad 4
1480-66 Nylock Nut (M5) 3
1480-67 Screw (M4 x 25mm) 5
1480-68 Screw (M4 x 30mm) 1
1480-69 Screw (#10-32 3/4”) 6
1480-70 Round Screw For Adj. Height 2
1480-71 End Cap 1
1480-72 Servo Motor 1
1480-73 Turning Pedal (R) 1
1480-74 Turning Pedal (L) 1
No. Discription Q’ty
1480-75 Screw (M8 x 10mm) 4
1480-76 Sensor Bracket 1
1480-77 Sensor 1
1480-78 Screw (#6-32 12mm) 1
1480-79 End Cap 1
1480-80 Wire Rod 1
1480-81 Small Spring 1
1480-82
Hex Head Bolt
(M8 x 52mm)
1
1480-83 Magnetic Holder 1
1480-84 Bearing (620377) 4
1480-85 Clip C17 (ID 15.7mm) 3
1480-86 Axle For Pulley 1
1480-87 Magnet 1
1480-88 Pulley 1
1480-89 Safe Bracket 1
1480-90 Screw (M6 x 18mm) 4
1480-91 Bracket 1
1480-92 Carge Spring 1
1480-93 Spacer Sleeve 3
1480-94
Hex Head Screw
(M8 x l4mm)
3
1480-95 Screw (M5 x 12mm) 14
1480-96 Cross Frame (L) 1
1480-97 Bracket 1
1480-98 Spring Bracket 1
1480-99 Screw (M6 x 15mm) 1
1480-100 Flywheel 1
1480-101 Flywheel Axle 1
1480-102 Bearing (6001zz) 2
1480-103 Clip C12 (ID 11.1mm) 2
1480-104 Washer (M10 x T1.0) 1
1480-105 M10 Washer (1=1.5) 2
1480-106 WH Nut (3/8”) 2
1480-107 Belt 1
1480-108 Chest Belt 1
1480-20
10. EXPLODED DRAWING
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