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M3EL
IRONMAN M3 ELLIPTICAL TRAINER
Official product of the Ironman Triathlon
315-00034
07/05 Rev B
OWNER’S MANUAL
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Congratulations on choosing an Ironman Fitness product. The Ironman M3 Elliptical Trainer is a tremendously effec- tive tool for achieving your personal fitness goals. Named after the Ironman Triathlon, you will be able to rely on the quality craftsmanship and durability of the Ironman M3 Elliptical Trainer for years to come. This owner’s manual contains all the information you need to operate and enjoy your Ironman M3 Elliptical Trainer. Please read the manual in its entirety before attempting
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FITNESS SAFEGUARDS Failure to follow any of these safeguards may result in injury or serious health problems. • Before starting any exercise program, consult with your physician or health professional. He or she can help establish the exercise frequency, intensity and time appropriate for your particular age and condition. • If you have any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort while you exercise, STOP! Consult you
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ASSEMBLY INSTRUCTIONS Transport Wheels STEP 1 Connect foot tubes (5) to main frame (1) using: Qty 4 - (35) Hex Head Screw Make sure that the foot tube (5) with transport wheels (33) is assembled to the front of the main frame (1). 2
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ASSEMBLY INSTRUCTIONS STEP 2 Connect the extension wire in the console tube to the reed switch wire (77) in the main frame. Secure the console tube (2) to the main frame using: Qty 2 - (67) Hex Head Screw Qty 2 - (67) Hex Head Screw Qty 1 - (64) Plastic Washer (Short) Qty 1 - (65) Plastic Washer (Long) 3
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ASSEMBLY INSTRUCTIONS STEP 3 Attach left and right handles (3,4) to console tube (2) using: Qty 4 - (22) Washer Qty 2 - (16) Precise Bearing Qty 2 - (18) Locknut Attach rear and front shaft caps (60,61) to left and right han- dles (3,4) using: Qty 4 - (28) Screw 4
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ASSEMBLY INSTRUCTIONS STEP 4 Connect foot frames (9) to left and right handles (3,4) using: Qty 2 - (15) Hex Head Screw Qty 2 - (17) Washer Qty 2 - (18) Locknut Attach left and right frame sid covers (13,14) using: Qty 8 - (19) Screw 5
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ASSEMBLY INSTRUCTIONS STEP 5 Attach the left and right foot pedals (11,12) to the foot frames using: Qty 6 - (24) Hex Head Screw Qty 6 - (25) Washer 6
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ASSEMBLY INSTRUCTIONS STEP 6 Connect monitor (10) to extension wire in the console tube (66). Feed two hand pulse wires from console down into console tube and out handlebar hole. Attach console (10) to console tube (2) using: Qty 4 - (69) Screw (shipped in rear of console) 7
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ASSEMBLY INSTRUCTIONS STEP 7 Connect hand pulse wires from handlebar (82) to hand pulse wires from console. Attach handlebar (82) to console tube (2) using: Qty 2 - (44) Hex Head Screw Qty 2 - (23) Washer 8
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ASSEMBLY INSTRUCTIONS CONGRATULATIONS! You have completed the assembly of your IRONMAN M3 Elliptical Trainer. Please read on for more information on using your new elliptical trainer. 9
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CONSOLE INSTRUCTIONS INITIAL OPERATING PROCESS (After the computer is powered on with batteries or adaptor connection) Step One Use UP or DOWN dial to select U1 (User number 1) to U4 (User number 4) as the user's identification. Step Two You may turn the right button clockwise or counter-clockwise to select training mode in MANUAL, PROGRAM (12 profiles), USER or TARGET HEART RATE control (4 different options for training). Press MODE button to confirm selection. Step Three You may turn the ri
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CONSOLE INSTRUCTIONS TRAINING MODE INSTRUCTION (To start your training) As soon as you press START/STOP button without any presets (functions and programs), the computer starts working under Manual mode. Training without preset Time: If you do not preset TIME, each column of the workout profile bar graph represents 0.1 km or ml. Training with preset Time: If you have preset TIME, each column of the workout profile bar graph represents the total time divided by 16. Tension difficulty adjustment
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CONSOLE INSTRUCTIONS maximum level 16. As soon as your heart rate figure is achieved at the target pulse, tension difficulty will be down adjusted one level immediately, and keep down-adjusting one level per 15 seconds until level 1. If your current heart rate is still over (or equal to) the target pulse for 30 seconds when tension is level 1, the computer system will STOP and ALARM for 6 beeps to remind you as training protection. You may select a fixed preset target heart rate percentage or
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CONSOLE INSTRUCTIONS To reset program: You may press RESET button to reset the PROGRAM and select the training mode and/or tension load under STOP mode. If you hold on pressing the RESET button for 2 seconds, all data (including personal data) will be reset. BUTTONS KM/ML SWITCH Located on the back of console used for selection of KM or ML scale. First remove batteries, select KM or ML, then replace batteries. START/STOP To start or stop training. MODE To select each function of Time, Dist
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CONSOLE INSTRUCTIONS Alarm - If you preset the target pulse, the computer will alarm to remind as soon as your current heart rate is achieved at the preset figure. Load tension adjustment - If you preset the target heart rate or target heart rate percentage, the load resistance will be auto-adjusted according to your actual heart rate figure compared with the preset heart rate figure (heart rate control program). RECOVERY After exercising for a period of time, stop pedaling, press RECOVERY
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CONSOLE INSTRUCTIONS 5. If the monitor display is improper, please remove the batteries, wait 2 minutes, then replace the batteries. 6. The monitor can be powered on with 4 “C” size batteries or by using the AC adaptor input. 15
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GENERAL INFORMATION Moving Your M3 Elliptical Trainer To move the unit, carefully lift the rear end of the unit by pushing down on the front of the handlebars. Steer the unit to another location. Be gentle while moving the unit as any sharp impact can affect the opera- tion. Maintenance Use a damp cloth to wipe your M3 unit free from sweat after each use. Monitoring Your Heart Rate To obtain the greatest cardiovascular benefits from your exercise work- out, it is important to work within your
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GENERAL INFORMATION in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning. Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morn- ing after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time. FITNESS SAFETY: A variety of different factors (including medica- tion, emotional st
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TARGET HEART RATE ZONE 200 195 100% 190 185 180 175 170 Serious 165 Athletic 160 Training 155 Range 85% 170 166 162 157 153 149 Cardiovascular 145 140 Conditioning 136 Range 132 75% 150 146 143 139 135 131 128 124 Fat Burning 120 116 Range 60% 120 117 114 111 108 105 102 99 96 93 20 25 30 35 40 45 50 55 60 65 AGE 18
