Trojan Pace 370 Owner's manual

Brand: Trojan

Model: Pace 370

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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PACE 370

STATIONARY CYCLE

STATIONARY CYCLE CARE, INSTRUCTION

AND ASSEMBLY MANUAL

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1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECKLIST 5

3. HARDWARE LIST 6

4. ASSEMBLY STEPS 8

5. COMPUTER FUNCTIONS 11

6. FITNESS TIPS AND TECHNIQUES 18

7. CONDITIONING GUIDELINES 19

8. WARM -UP AND COOL-DOWN 20

9. FREQUENTLY ASKED QUESTIONS 21

10. PARTS LIST 22

11. EXPLODED DIAGRAM 23

12. TROJAN 1 YEAR LIMITED WARRANTY 24

13. TROJAN REPAIRS PROCEDURE 25

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1. SAFETY INSTRUCTIONS

It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct

all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any

of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876 526 (0861 Trojan),

within the Republic of South Africa.

The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/

OR STUDIO FACILITIES USE.

Contact TROJAN with any questions regarding this classication. It is recommended that all users of TROJAN be

informed of the following information prior to use.

HEALTH 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inactive,pregnantorsufferfromanyillness.

• Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour

physician.

• Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling

down and stretching.

ACCESS CONTROL

TROJAN recommends that all tness equipment be used in a supervised area. It is recommended that the equipment be

located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment.

Parents or others supervising adults must provide close supervision of children if the equipment is used in the presence

of children.

INSTALLATION

TROJAN recommends that all equipment:

• Besecuredtoorsetuponasolid,levelsurfacetostabiliseandeliminaterockingortippingoverduringtraining.

• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).

• Besetupwithsufcientventilationtoensureproperoperation.

• Besetupwithsufcientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itisrecommended

thatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.

• Beinstalledbyourteamofinstallers.

PROPER USAGE

• Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat

TROJAN equipment is used properly to avoid injury.

• Injuriesmayresultfromexercisingimproperlyorexcessively.

• YourTROJANequipmentshouldonlybeusedbyonepersonatatime.

• Becarefultomaintainyourbalancewhileusing,mounting,dismountingorassemblingyourTROJANequipmentto

avoid injury.

• DonotattempttoadjusttheseatorhandlebarswhileyouareonyourTROJANequipment.

• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorisedservicerepresentativeonly.

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1. SAFETY INSTRUCTIONS (CONT.)

INSPECTION

• Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJAN

equipment use only replacement parts supplied by TROJAN.

• Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.

• Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.

• Equipmentmaintenance–preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethat

you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.

• Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.

• ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.

Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.

OPERATING WARNINGS

•

It is the purchaser’s responsibility to instruct all users as to the proper operating procedures of all TROJAN equipment.

• Keepchildrenawayfromallmovingparts.Parentsmustprovideclosesupervisionofchildreniftheequipmentisused

in the presence of children.

• Donotwearloosettingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieup

long hair to avoid contact with moving parts.

• Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachine

is in operation.

ELECTRICAL SAFETY

• Keepthepowercordawayfromheatedsurfaces.

• Neverusetheequipmentifthepowercableorplugisfrayedordamaged.

• Neverusetheequipmentifthecord,equipmentorsurroundingoorareaiswetordamp.

• Donotmodifytheplugprovidedwiththeproduct.

USER WEIGHT LIMITATIONS

• ThisTROJAN PACE 370 STATIONARY CYCLE maynotbeusedbypersonsweighingmorethan110kg.

SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE

If any of these instructions or warnings are unclear please contact Trojan Customer Services on

0861 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

Computer

Hand Pulse

Handlebar

Seat

Main Cover

Rear Stabiliser

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2. PRE ASSEMBLY CHECK LIST

ThankyouforchoosingtheTROJANPACE370.Wetakegreatprideinproducingthis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is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.TheTROJANPACE370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 familiarise yourself with the parts that are labelled.

Read this manual carefully before using the TROJAN PACE 370.

Adjustment Knob

Pedal

Front Stabiliser

Computer

Hand Pulse

Handlebar

Seat

Main Cover

Rear Stabiliser

SPECIFICATIONS

Functions: Time / distance / speed / RPM / calories / body fat / hand pulse / pulse recovery /

heart rate control

Programs: 23 pre-set

Tension control: Automatic magnetic resistance (Auto tension)

Weightofywheel: 6kg

Set-upsize(mm): 840(l)x510(w)x1300(h)

User weight: 110kg(maximum)

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3. HARDWARE LIST

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3. HARDWARE LIST (CONT.)

No.

22.

11.

Description

CarriageBoltM10x75

Curved Washer

Domed Nut M10

AllenScrewM8x16

Curved Washer

8x 20

AllenBoltM8x20

QuickReleaseKnob

Spanner

Drawing QTY

6 mm

Allen Key 6 mm

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Instructions for assembly

• Unpackthecartonandusingthepartslistcheckthatallpartsareaccountedfor.

• Donotdisposeofthepackagingmaterialuntilassemblyiscompleted.

• AnAllenKeyandSpannersareprovidedforuseinassembly.

4. ASSEMBLY STEPS

STEP 1: STABILISER ASSEMBLY

• AttachtheFrontStabiliser(2)totheMainFrame(1)and

secure with two Carriage Bolts (15), two Curved Washers

(16) and two Domed Nuts (17).

• AttachtheRearStabiliser(3)totheMainFrame(1)and

secure with two Carriage Bolts (15), two Curved Washers

(16) and two Domed Nuts (17).

STEP 2: HANDLEBAR POST ASSEMBLY

• AttachedtheMiddleComputerWire(33),intheFront

Post (4), to the Lower Computer Wire (34) that is in the

Main Frame (1).

• InserttheFrontPost(4)intotheMainFrame(1)and

secure using four Allen Screws (18) and four Curved

Washers (19).

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.

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4. ASSEMBLY STEPS (CONT.)

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.

• SecuretheHandlebar(5)totheFrontPost(4)usingtwoAllenBolts

(22) and two Arc Washers (19).

• InserttheUpperPulseWires(20)throughtheGrommet(32)inthe

Front Post (4) and pull it out from the top of the Front Post (4), then

connect it to the Upper Pulse Wire (21).

• ConnecttheMiddleComputerWire(33)totheUpperComputerWire

(35). Slide the Computer onto the Front Post (4) and tighten with two

Screws(27)whicharepre-assembledonthebackoftheComputer.

STEP 4: SEAT POST ASSEMBLY

• AttachtheSaddle(8)totheSeatPost(7)andsecurewiththreeFlat

Washers(12),threeSpringWashers(13)andthreeNylonLocknuts

(14), which are pre-assembled on the bottom of the Seat (8).

• InserttheSeatPostassemblyintotheMainFrame(1)andsecureinto

thepositionusingtheQuickReleaseKnob(11).

STEP 3: HANDLEBAR AND COMPUTER

ASSEMBLY

10255 - 10

STEP 5: PEDAL ASSEMBLY

• AttachtheLeftPedalStraptoLeftPedal(9)whichis

markedL.AttachtheRightPedalStraptoRightPedal

(10)whichismarkedR.

• AttachtheLeftPedal(9)andRightPedal(10)totheir

appropriateCrankArm(38).TheRightPedalisonthe

right hand side of the cycle as you sit on it.

Note: that the Right Pedal should be threaded on in

aclockwisedirectionandtheLeftPedalshouldbe

threadedoninacounter-clockwisedirection.

STEP 6: POWER SUPPLY

• PlugtheAdapterintotheAdapterJack.

4. ASSEMBLY STEPS (CONT.)

Recheck

all bolts and nuts are

tightened securely

before using the machine

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5. COMPUTER FUNCTIONS

FUNCTION BUTTONS

Input Power

 Plugtheadaptorintotheequipmentandthewallsocket.Thecomputerwillnowsounda 

beep and turn on in the Manual mode.

Program select and setting value

 1. UsetheUPorDOWNkeystoselecttheprogrammodeandthenpressENTERto

  conrmyourexercisemode.

 2. IntheManualmode,usetheUPorDOWNkeystosetupyourexerciseTIME, 

DISTANCE, CALORIES or PULSE.

 3. PresstheSTART/STOPkeytostartexercise.

4. When you reach the set target, the computer will sound a beep and then stop.

 5. Ifyousetupmorethanonetargetandyouwouldliketoreachthenexttarget,presstheSTART/STOPkey

  tocontinueexercising.

Wake-up Function

ThemonitorwillenterSLEEPmode(LCDoff)whenthereisnosignalinputornokeyhasbeenpressedfor4minutes.Press

theSTARTkeytostartthemonitor.

Functions and Features:

1.TIME:   Showsyourelapsedworkouttimeinminutesandseconds.Yourcomputerwillautomaticallycount

up from 0:00 to 99:59 in one second intervals. You can also program your computer to count down

   fromasetvaluebyusingtheUPandDOWNkeys.Ifyoucontinueexercisingoncethetimehas

reached 0:00, the computer will begin beeping, and reset itself to the original time set, letting you

   knowyourworkoutisdone.

2.DISTANCE:  Displaystheaccumulativedistancetraveledduringeachworkoutuptoamaximumof999.0KM.

3. RPM: Your pedal cadence.

4.SPEED:  DisplaysyourworkoutspeedvalueinKMperhour.

5.CALORIES:  Yourcomputerwillestimatethecumulativecaloriesburnedatanygiventimeduringyourworkout.

Note: This is an estimated value and must not be used as medical advice.

6.PULSE:  Yourcomputerdisplaysyourpulserateinbeatsperminuteduringyourworkout.

7. AGE: Your computer is age-programmable from 10 to 99 years. If you do not set an age, this function will

always default to age 35.

8. TARGET HEART

RATE (TARGET PULSE)

: The heart rate you should maintain is called your Target Heart Rate in beats per minute.

9. PULSE RECOVERY: During the START stage, leave both hands holding on the hand pulse grips or leave the chest

   transmitterattached,andthenpressthePULSERECOVERYkey.Thetimestartscountingfrom

00:60 to 00:00. As soon as 00:00 is reached, the computer will show your heart rate

recovery status with the rating F1.0 to F6.0.

1.0 means OUTSTANDING

1.0 < F < 2.0 means EXCELLENT

2.0 ≤ F ≤ 2.9 means GOOD

3.0 ≤ F ≤ 3.9 means FAIR

4.0 ≤ F ≤ 5.9 means BELOW AVERAGE

6.0 means POOR

5. COMPUTER FUNCTIONS

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5. COMPUTER FUNCTIONS

Note: If no pulse signal input is detected then the computer will show “P” on the PULSE window. If the computer shows

 “ERR”onthemessagewindow,pleasere-pressthePULSERECOVERYkeyandmakesurebothhandsarein

contact with the Hand Pulse sensors or the chest transmitter is correctly attached.

Key function:

There are 6 buttons and their function description is as follows:

1.START/STOP: •QuickStartfunction:Allowsyoutostartthecomputerwithoutselectingaprogram(manual

workoutonly).Timeautomaticallybeginstocountupfromzero.

   •Duringtheexercisemode,pressthekeytoSTOPexercise.

   •Duringthestopmode,pressthekeytoSTARTexercise.

2.UP:   •Pressthekeytoincreasetheresistanceduringexercisemode.

   •Duringthesettingmode,pressthekeytoincreasethevalueofTime,Distance,Calories,Age,

Gender and Program.

3.DOWN:  •Pressthekeytodecreasetheresistanceduringexercisemode.

   •Duringthesettingmode,pressthekeytodecreasethevalueofTime,Distance,Calories,Age,

Gender and Program.

4.ENTER:  •Inthesettingmode,pressthekeytoacceptthecurrentdataentry.

   •Instopmode,byholdingthiskeyforovertwosecondstheusercanresetallvaluestozeroor

default value.

   •WhensettingtheClock,pressthiskeytoacceptthehourandminutesetting.

5.BODYFAT:  •PressthekeytoinputyourHEIGHT,WEIGHT,GENDERandAGEandthentomeasureyour

body fat ratio.

6.PULSERECOVERY: •Pressthekeytoactivatetheheartraterecoveryfunction.

Program Introduction & Operation:

1. Manual Program: P1

P1isamanualprogram.UsercanstartexercisebypressingSTART/STOPkey.Thedefaultresistancelevelis5.Usersmay

exerciseinanydesiredlevelofresistance(adjustingusingtheUP/DOWNkeysduringtheworkout)withinaperiodoftime

or based on the number of calories burnt or a certain distance.

Operations: 1. UseUP/DOWNkeystoselecttheMANUAL(P1)program.

  2. PresstheENTERkeytoenterMANUALprogram.

  3. TheTIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTER

   keytoconrmyourdesiredTIME.

  4. TheDISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.

   PressENTERkeytoconrmyourdesiredDISTANCE.

  5. TheCALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.

   PressENTERkeytoconrmyourdesiredCALORIES.

  6. ThePULSEwillashandthenyoucanpressUPorDOWNkeystosetyourexercisePULSE.Press

   ENTERkeytoconrmyourdesiredPulse.

  7. PresstheSTART/STOPkeytobeginexercise.

5. COMPUTER FUNCTIONS (CONT.)

10255 - 13

5. COMPUTER FUNCTIONS

2. Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random, Plateau, Fartlek, Precipice

Program.

PROGRAM2toPROGRAM13arethepresetprograms.Userscanexercisewithdifferentlevelsofresistance(loading)in

thedifferentintervalsoftheproles.Usersmayexerciseinanydesiredlevelofresistance(adjustingusingtheUP/DOWN

keysduringtheworkout)withaperiodoftimeoranumberofcaloriesoracertaindistance.

Operations:

1. UseUP/DOWNkeystoselectoneoftheaboveprogramsfromP2toP13.

2. PresstheENTERkeytoenteryourworkoutprogram.

3. TheTIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTERkeytoconrm

your desired TIME.

4. TheDISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.PressENTERkeyto

conrm your desired DISTANCE.

5. TheCALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.PressENTERkey

to conrm your desired CALORIES.

6. ThePULSEwillashandthenyoucanpressUPorDOWNkeystosetyourexercisePULSE.PressENTERkeyto

conrm your desired Pulse.

7. PresstheSTART/STOPkeytobeginexercise.

3. User Setting Program: User 1, User 2, User 3, User 4

Programs 14 to 17 are the user setting program. Users are free to create the values in the order of TIME, DISTANCE,

CALORIES and the resistance level in 10 intervals. The values and proles will be stored in the memory after setup. Users

mayalsochangetheongoingresistance(loading)ineachintervalbyusingtheUP/DOWNkeys.Thiswillnotchangethe

resistance level stored in the memory.

Operations:

1. UsetheUP/DOWNkeystoselecttheUSERprogramfromP14toP17.

2. PresstheENTERkeytoenteryourworkoutprogram.

3. Thecolumn/interval1willash,thenusetheUP/DOWNkeystocreateyourpersonalexerciseprole. 

 PressENTERtoconrmyourrstcolumnofexerciseprole.Thedefaultlevelisload1.

4. Thecolumn/interval2willash,thenusetheUP/DOWNkeystocreateyourpersonalexerciseprole. 

 PressENTERtoconrmyoursecondcolumnofexerciseprole.

5. Followtheabovedescriptionin3and4untilyounishyourpersonalexerciseproles.PressENTERto 

 conrmyourdesiredexerciseprole.

6. TheTIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTERkey 

to conrm your desired TIME.

7. TheDISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.Press 

 ENTERkeytoconrmyourdesiredDISTANCE.

8. TheCALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.  

PressENTERkeytoconrmyourdesiredCALORIES.

9. ThePULSEwillashandthenyoucanpressUPorDOWNkeystosetyourexercisePULSE.Press 

 ENTERkeytoconrmyourdesiredPulse.

10. PresstheSTART/STOPkeytobeginexercise.

4. Heart Rate Control Program (HRC) : 55% HRC, 65% HRC, 75% HRC, 85% HRC, Target HRC.

Programs 18 to Program 22 are the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control

program.

 Program18isthe55%MaxHRC--TargetH.R.=(220–AGE)x55%

 Program19isthe65%MaxHRC--TargetH.R.=(220–AGE)x65%

 Program20isthe75%MaxHRC--TargetH.R.=(220–AGE)x75%

 Program21isthe85%MaxHRC--TargetH.R.=(220–AGE)x85%

 Program22istheTargetHRC--Workoutbysettingyourowntargetheartratevalue.

UserscanexerciseaccordingtotheirdesiredHeartRateprogrambysettingAGE,TIME,DISTANCE,CALORIESor

5. COMPUTER FUNCTIONS (CONT.)

10255 - 14

5. COMPUTER FUNCTIONS (CONT.)

TARGET PULSE. In these programs, the computer will adjust the resistance level according to the heart rate detected. For

example,theresistancelevelmayincreaseevery20secondswhiletheheartratedetectedislowerthantheTARGETH.R.C.

Alternatively the resistance level may decrease every 20 seconds while the heart rate detected is higher than the TARGET

H.R.C.

Operations:

1. UseUP/DOWNkeystoselectoneoftheheartratecontrolprogramfromP18toP22.

2. PresstheENTERkeytoenteryourworkoutprogram

3. TheAGEwillashonP18toP21programsandyoucanpressUPorDOWNkeystosetyourAGE.The 

default age is 35.

4. Inprogram22,theTARGETPULSEwillashandyoucanpressUPorDOWNkeystosetyourTARGET 

PULSE between 80 to 180. The default TARGET PULSE is 120.

5. TheTIMEwillashandyoucanpressUPorDOWNkeystosetyourexerciseTIME.PressENTERkeyto 

conrm your desired TIME.

6. TheDISTANCEwillashandyoucanpressUPorDOWNkeystosetyourtargetDISTANCE.Press 

 ENTERkeytoconrmyourdesiredDISTANCE.

7. TheCALORIESwillashandyoucanpressUPorDOWNkeystosetyourexerciseCALORIES.Press 

 ENTERkeytoconrmyourdesiredCALORIES.

8. PresstheSTART/STOPkeytobeginexercise.

5. Body Fat Program: Body Fat

Program 23 is a special program design to calculate the users BODY FAT RATIO and to offer a specic loading prole for

users. There are 3 body types divided according to the FAT % calculated.

Type 1: BODY FAT% > 27

Type 2: 27 ≥ BODY FAT% ≥ 20

Type 3: BODY FAT % < 20

The computer will show the test results of FAT PERCENT, BMI and BMR. ( See “Operation Guide” below for

description of BMI and BMR ).

Operations:

1. UseUP/DOWNkeystoselecttheBODYFAT(P24)program.

2. PresstheENTERkeytoenteryourworkoutprogram.

3. TheHEIGHTwillashandyoucanpressUPorDOWNkeystosetyourHEIGHT.PressENTERkeyto 

conrm your HEIGHT. The default HEIGHT is 170 cm or 5’07” (5feet 7 inches).

4. TheWEIGHTwillashandyoucanpressUPorDOWNkeystosetyourWEIGHT.PressENTERkeyto 

 conrmyourWEIGHT.ThedefaultWEIGHTis70kgsor155lbs.

5. TheGENDERwillashandyoucanpressUPorDOWNkeystoselectyoursex.Number1means 

 MALEand0meansFEMALE.PressENTERkeytoconrmyourGender.Thedefaultsexis1(MALE).

6. TheAGEwillashandyoucanpressUPorDOWNkeystosetyourAGE.PressENTERkeytoconrm 

your AGE. The default AGE is 35.

7. PresstheSTART/STOPkeytobeginbodyfatmeasurement.IftheconsolshowEinthewindow,please 

 makesurebothyourhandsaresecurelyagainstthehandpulsesensorsorthechestbeltissecurely 

 attachedtoyourbody.ThenpresstheSTART/STOPkeyagaintobeginbodyfatmeasurement.

8. After nished your measurement, the computer will show the values of BMR, BMI and FAT PERCENT on

 theLCDdisplay.Furthermore,thecomputerwillshowyourownexerciseproleforyourbodytype.

9. PressSTART/STOPkeytobeginexercise.

Operation guide:

1.SleepMode:   ThecomputerwillentertheSLEEPMODEwhenthereisnosignalinputandnokeysare

    pressedfor4minutes.Youcanpressanykeytowakeup/re-activatethecomputer.

2.BMI(BodyMassIndex): BMIisameasureofbodyfatbasedonheightandweightthatappliestobothadultmen

and women.

3. BMR (Basal Metabolic Rate): Your Basal Metabolic Rate (BMR) shows the number of calories your body needs to

operate. This doesn’t account for any activity, it’s simply the energy needed to sustain a

heartbeat, breathing and normal body temperature. It measures the body at rest, not sleep,

at room temperature.

10255 - 15

5. COMPUTER FUNCTIONS (CONT.)

Program 1 Program 2 Program 3

Program 4 Program 5 Program 6

Program 7 Program 8 Program 9

Program 10 Program 11 Program 12

Program 13

MANUAL STEPS HILL

ROLLING VALLEY FAT BURN

RAMP MOUNTAIN INTERVALS

RANDOM PLATEAU FARTLEK

PRECIPICE

PRESET PROGRAM PROFILES:

Error Message:

E1 (ERROR 1):

Normalstate:  •Duringworkout,whenthemonitordoesnotgetthecountsignalfromthegearmotorformore

than4seconds,andthisischecked3successivetimes,thentheLCDwillshowE1.

Poweronstate: •Thegearmotorwillreturntozeroautomaticallywhenthesignalofthemotorcannotbe

detected for more than 4 seconds. The gear motor’s driver will be cut off immediately and will

showE1ontheLCDdisplay.Alltheotherdigitalandfunctionmarksareblank,andtheoutput

signals are cut off.

E2(ERROR2):  •Whenthemonitorreadsthememorydata,iftheI.D.codeisnotcorrectorthememoryICis

damaged then the monitor will show E2 immediately when the power is turned on.

E3(ERROR3):  •After4seconds,inthestartmode,ifthecomputerdetectsthemotordidnotleavethezero

point then the LCD bar displays “E3”.

Technical data of the current adapter

AvailableforInput:230V/50HzOutput:6VDC/500mA

LCDWorkoutGraphics

10255 - 16

5. COMPUTER FUNCTIONS (CONT.)

Program 14

Program 15

Program 16

Program 17

Program 18

Program 19

Program 20

USER SETTING PROGRAM:

HEART RATE PROGRAM PROFILES:

USER 1

USER 2

USER 3

USER 4

55% HRC

65% HRC

75% HRC

10255 - 17

5. COMPUTER FUNCTIONS (CONT.)

Program 21

BODY FAT TEST PROGRAMS:

OneoftheFollowingSixProlesWillDisplayAutomaticallyafterMeasuringYourBODYFAT

Program 22

Program 23

85% HRC

TARGET H.R.C.

BODY FAT (STOP MODE) BODY FAT (START MODE)

WorkoutTime:40minutes WorkoutTime:40minutes Workouttime:20minutes

WorkoutTime:40minutes WorkoutTime:40minutes Workouttime:20minutes

10255 - 18

AEROBIC EXERCISE

•Aerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.

•Aerobicexerciseimprovesthetnessofyourlungsandheart-yourbody’smostimportantmuscle.

•Aerobicexercisetnessispromotedbyanyactivitythatusesyourlargemuscleseg.arms,legsorbuttock.

Yourheartbeatsquicklyandyoubreathedeeply.

•Aerobicexerciseshouldbepartofyourexerciseroutine.

WEIGHT TRAINING

Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttraining

isanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouare

workingaboveyourtargetzone,youmaywanttodoalessamountofreps.

MUSCLE CHART

PACE 370 STATIONARY CYCLE

TheexerciseroutinethatisperformedonthePACE 370 cycle will develop the lower body muscle group as well as

conditionthecirculatorysystemandprovideagoodaerobicworkout.Thesemusclegroupsarehighlightedonthe

muscle chart below.

6. FITNESS TIPS AND TECHNIQUES

TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.

TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthychoices

thatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1sellingHomeFitness

brandtogivesyoutheabilitytoboostyourtnesslevelandloweryourriskofcardiovasculardisease.

Visit www.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and

www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.

Tr apezius

Posterior

Tricep

Latissimus Dorsi

Gluteals

Hamstrings

Gastrocnemius

Tr apezius

Pectoralis Major

Serratus Anterior

Biceps

Abdominal

Sartorius

Quadriceps

Tibialis

10255 - 19

7. CONDITIONING GUIDELINES

Howyoubeginyourexerciseprogramdependsonyourphysicalcondition.Ifyouhavebeeninactive,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tness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.

Ultimately,you’llbeabletoexercisecontinuouslyfor30minutes.Thebetteryouraerobictness,theharderyouwillhave

toworktostayinyourtargetzone.Pleaseremembertheseessentials:

•Haveyourdoctorreviewyourtraininganddietprogramstoadviseyouofaworkoutroutineyoushouldadopt.

•Beginyourtrainingprogramslowlywithrealisticgoalsthathavebeensetbyyouandyourdoctor.

•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.

EXERCISE INTENSITY

Tomaximizethebenets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ndyourtarget

zoneinthetablebelow.

Duringtherst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ngerson

yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tond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 visit www.trojanhealth.co.za

10255 - 20

8. 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

temperature,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rst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exibility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ve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

possible.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possible.Holdfor15counts,thenrelax.Repeat3timesforeachleg.Stretches:

Hamstrings,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atontheoor.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 visit www.trojanhealth.co.za

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Trojan Pace 370 Owner's manual

Brand: Trojan

Model: Pace 370

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Trojan Pace 370 Owner's manual

Trojan Pace 370 Owner's manual

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