Trojan X-Trainer 400 Owner's manual

Brand: Trojan

Model: X-Trainer 400

Category: Fitness, gymnastics & weight training

Type: Owner's manual

Trojan X-Trainer 400 is a versatile elliptical trainer designed to provide a low-impact, full-body workout in the comfort of your home. With its sturdy construction and user-friendly features, it caters to a wide range of fitness enthusiasts, from beginners to experienced athletes.

The X-Trainer 400 boasts a comprehensive computer console that tracks essential workout metrics such as time, speed, distance, calories burned, watts generated, and pulse. This real-time feedback allows you to monitor your progress, stay motivated, and tailor your workouts to achieve specific fitness goals.

The adjustable resistance levels enable you to customize the intensity of your workout, making it suitable for both light cardio sessions and challenging high-intensity interval training (HIIT). Its smooth and quiet operation ensures a comfortable and distraction-free锻炼experience.

X-TRAINER 400

ELLIPTICAL TRAINER

ELLIPTICAL TRAINER CARE INSTRUCTIONS

AND ASSEMBLY MANUAL

TROJAN

MY SPACE MY TIME

HOME

FITNESS

UTH A

CA’

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.

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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

Carriage Bolt (M8 x 52mm)

Carriage Bolt (M6 x 55mm)

Hex Head Bolt (M8 x 20mm)

Spring Washer (M6)

Spring Washer (M5)

Curve Washer(M6)

Curve Washer (M8)

Washer (M5)

Washer (M6)

Washer (M8 x 28mm)

No. Description Ot’y

Allen Head Screw(M8 x l5mm)

Washer For Pedal

Cap Nut (M8)

Nylock Nut (M6)

Knob Dawl

Small Handlebar Bracket

L. Wrench

Spanner/screwdriver

1480-6

4. ASSEMBLY STEPS

STEP 01 Attach The Stabilizer

s!TTACHTHE&RONT3TABILIZERASSEMBLEDWITHTWO

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!TTACHTHE2EAR3TABILIZERASSEMBLEDWITHTWO2EAR

Foot Covers (9) to Main Frame (1), using two Carriage

Bolts (4), two Washers (5), two Spring Washers (6), two

Cap Nuts (7).

s5SETHEADJUSTABLESCREWSTOLEVELTHEELLIPTICAL

STEP 02

Attach The Handlebar Post (15) and

Computer Cables (13 and 14)

s(OLDTHE(ANDLE"AR0OSTTHENCONNECTTHETWO

ends of Computer Cable (13) and (14). When

the electrical cable is connected, push the Handlebar

Post (15) into the Main Frame (I)

s)NSERTONE3PRING7ASHERANDONE7ASHERON

each Bolt (12).

s)NSERT"OLTSINTOTHEHOLESOF-AIN&RAMEAS

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)NSERTTHE(ANDLEBAR!XLETHROUGHTHE!XLE

Housing on Central Post (15) until the exposed length is

roughly equal on both sides.

s3LIDE(ANDLEBARONTOEITHERSIDEOF

Handlebar Axle (17)

s)TISIMPERATIVETHAT(ANDLEBARSAREONTHECORRECT

sides, refer to “L” and “R” stickers on Handlebars (19).

s!TTACH(ANDLEBARSUSINGTWO!LLEN(EAD3CREWS

(12), two Spring Washers (6) and two Washers (16) as

shown.

s4IGHTENWITH!LLEN+EYSTURNINGCLOCKWISEATTHESAME

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(ANDLEBARONTO#ENTRAL0OSTWITH

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#APTOTHEENDCAPOF

Handlebar (42).

1480-8

ASSEMBLY STEPS

STEP 05 Install Left And Right Pedal Tube

s!TTACHTHEENDOF2IGHT0EDAL4UBEONTOTHE#ROSS&RAMEANDTIGHTENITWITH3CREW7ASHERAND

Spring Washer (6) at the Cross Frame (22) ﬁrmly.

s!TTACH3AFE#OVERONTOTHE3WIVEL4UBEREATTACHTHESWIVELTUBEONTOTHE2IGHT(ANDLEBARAND

tighten it with Screws (12), Spring Washer (6) and Washer (27).

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STEP 06

Installation of the Right (34) and Left (28) Pedal on the

Pedal Tubes (21 and 24).

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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).

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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)NSTALLTHE,EFT0EDALASABOVE

1480-9

STEP 07

Installation of the Front and

Rear Pedal Cover

(35, 36 and 39) on the

Pedal Tubes (21and 24).

s0USHTHE2EAR0EDAL4UBE#OVERONTOTHECONNECTIONPOINTOF#ROSS&RAMEAND0EDAL4UBEANDAND

fasten it with Screw (37).

s0UTEACHOFTHE,EFTAND2IGHT0EDAL&RONT#OVERANDONTOEACHCONNECTIONPOINTOF3WIVEL4UBEAND

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).

sPlug the ends of Computer Cable (14) and Pulse Cable (40) into the

socket at the backside of the Computer Console(48).

s0LACETHE#OMPUTER#ONSOLEONTOTHEPLATEATTHEUPPERENDOF

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)

s0UTTHE&RONTAND"ACK(ANDLEBAR#OVERANDONTOTHEUPPER

end of Handlebar Post (15) together and fasten them with Screws (37

and 38).

1480-10

STEP 09 Attach the power

s0LEASECONNECTTHEADAPTORTOTHEPOWERSUPPLY

STEP 10 Checks

s#HECKTHEINSTALLATIONANDFUNCTIONOFALLBOLTEDANDPLUGCONNECTIONS4HENINSTALLATIONISCOMPLETED

s7HENEVERYTHINGISINORDERFAMILIARISEYOURSELFWITHTHEMACHINEATALIGHTRESISTANCESETTINGANDMAKETHEINDIVIDUAL

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)FYOUEVERREMOVETHE,EFT#HAIN#OVERAND2IGHT#HAIN#OVEROBSERVETHATTHESEAREATTACHEDNOTONLY

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 (

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(AVEYOURDOCTORREVIEWYOURTRAININGANDDIETPROGRAMSTOADVISEYOUOFAWORKOUTROUTINEYOUSHOULDADOPT

s"EGINYOURTRAININGPROGRAMSLOWLYWITHREALISTICGOALSTHATHAVEBEENSETBYYOUANDYOURDOCTOR

s-ONITORYOURPULSEFREQUENTLY%STABLISHYOURTARGETHEARTRATEBASEDONYOURAGEANDCONDITION

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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

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)

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)

1480-24 Pedal Tube Weldment (R) 1

1480-25

Hex Head Bolt

(M8 x 25mm)

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)

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)

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)

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)

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)

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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Trojan X-Trainer 400 Owner's manual

Brand: Trojan

Model: X-Trainer 400

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Trojan X-Trainer 400 Owner's manual

Trojan X-Trainer 400 Owner's manual

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