Nordic Track Ntsr019091 Owner S Manual 285430

2014-07-06

: Nordic-Track Nordic-Track-Ntsr019091-Owner-S-Manual nordic-track-ntsr019091-owner-s-manual nordic-track pdf

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www.nordictrack.com
Model No. NTSR01909.1
Serial No.

Write the serial number in the space
above for reference.
Serial
Number
Decal

QUESTIONS?

If you have questions, or if parts are
damaged or missing, DO NOT
CONTACT THE STORE; please
contact Customer Care.

IMPORTANT: Please register this
product (see the limited warranty
on the back cover of this manual)
before contacting Customer Care.

1-888-825-2588

CALL TOLL-FREE:

Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT

ON THE WEB:
www.nordictrackservice.com

CAUTION

Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.

USERʼS MANUAL

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE CHEST PULSE SENSOR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
HOW TO USE THE ELLIPTICAL STRIDER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be
shown at actual size.

NordicTrack is a registered trademark of ICON IP, Inc.

IMPORTANT PRECAUTIONS
WARNING:

To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical strider before using your elliptical
strider. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.

8. Wear appropriate exercise clothes while
using the elliptical strider. Always wear athletic shoes for foot protection while exercising.

1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.

9. Hold the handlebars or the handrails when
mounting, dismounting, or using the elliptical strider.

2. It is the responsibility of the owner to ensure
that all users of the elliptical strider are adequately informed of all precautions.

10. The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determining heart rate trends in general.

3. The elliptical strider is intended for home
use only. Do not use the elliptical strider in a
commercial, rental, or institutional setting.

4. Keep the elliptical strider indoors, away from
moisture and dust. Place the elliptical strider
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is at least 3 ft. (1 m) of clearance in the
front and rear of your elliptical strider and 2
ft. (0.6 m) on each side.

11. Keep your back straight while using the
elliptical strider; do not arch your back.

12. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.

5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.

13. When you stop exercising, allow the pedals
to slowly come to a stop.

6. Keep children under age 12 and pets away
from the elliptical strider at all times.

14. Use the elliptical strider only as described in
this manual.

7. The elliptical strider should not be used by
persons weighing more than 300 lbs.
(136 kg).

BEFORE YOU BEGIN

Thank you for selecting the revolutionary
NordicTrack® FREESTRIDER 35 S elliptical strider.
The FREESTRIDER 35 S elliptical strider provides a
wide array of features designed to make your workouts more effective and enjoyable.

after reading this manual, see the front cover of this
manual. To help us assist you, note the product number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.

For your benefit, read this manual carefully before
you use the elliptical strider. If you have questions

Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.

Handlebar

Console

Handgrip Pulse Sensor

Fan

Handrail

Accessory Tray
Pedal

Wheel

Leveling Foot

ASSEMBLY

Assembly requires two persons. Place all parts of the elliptical strider in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires a Phillips screwdriver

As you assemble the elliptical strider, use the drawings below to identify small parts. The number in parentheses
below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number
following the parentheses is the quantity needed for assembly. Note: Some small parts may have been preassembled. If a part is not in the hardware kit, check to see if it has been preassembled.

M10 Split
Washer (128)–2

3/8" x 3/4" Patch
Screw (123)–2

#8 x 3/4"
Screw (86)–12

#8 x 1" Tek
Screw (126)–8

3/8" x 1" Patch
Screw (122)–4

#8 x 35mm
Screw (125)–1

3/8" x 3" Screw
(124)–2

1/4" x 3/4" Patch
Screw (127)–4

To make assembly easier, read the
information on page 5 before you begin.

Wire
Ties

IMPORTANT: Do not remove the foam block
(not shown) located under the pedals until
you have completed step 2.

77
81

Identify the Shield Cap (5) and the Upright (26)
and orient them as shown. Slide the Shield Cap
upward around the Upright.

Wire
Ties

While another person holds the Upright (26)
near the Frame (1), locate the wire ties in the
Upright.

See the inset drawing. Tie the lower end of a
wire tie to the end of the Wire Harness (77).
Pull the other end of the wire tie upward out of
the top of the Upright (26).

81
77

Next, tie the lower end of the other wire tie to
the end of the Power Cable (81). Pull the other
end of the wire tie upward out of the top of the
Upright (26).

Then, untie and discard the wire ties.

2. Tip: Avoid pinching the wires. Attach the
Upright (26) to the Frame (1) with four 3/8" x 1"
Patch Screws (122). Note: Two of the Patch
Screws may be preattached to the Frame. Tip:
Start all the Patch Screws before tightening
any of them.

122

Remove and discard the foam block (not
shown) located under the pedals.

Avoid pinching
the wires
1

122

3. Slide the Shield Cap (5) downward over the
Right and Left Shields (6, 7).

Attach the Shield Cap (5) with a #8 x 35mm
Screw (125) and two #8 x 3/4" Screws (86).
Tip: Start all the Screws before tightening
any of them.

125

5
7

86
4. Orient the Accessory Tray (18) as shown. Press
the Accessory Tray into the Shield Cap (5).

5. Identify the Right Handrail (69), which is marked
with a “Right” sticker.

While another person holds the Right Handrail
(69) near the Upright (26), connect the right
Pulse Wire (78) to the right Sensor Wire (79).

Insert the excess wire into the Right Handrail
(69). Then, slide the Right Handrail onto the
Upright (26).
Tip: Avoid pinching the wires. Attach the
Right Handrail (69) with a 3/8" x 3/4" Patch
Screw (123) and an M10 Split Washer (128).
Do not tighten the Patch Screw yet.

Avoid pinching
the wires

123
26 78
79
128

Repeat this step for the Left Handrail (70).

6. IMPORTANT: To prevent damage, do not
allow the elliptical strider to tip to either side
during this step.

While another person lifts the rear of the Frame
(1) in the location shown by the arrow, attach
each Handrail (69, 70) to the Frame with a 3/8"
x 3" Screw (124).

See step 5. Tighten the 3/8" x 3/4" Patch
Screws (123).

124

1
124

7. While another person holds the Console (4)
near the Upright (26), connect the console wires
to the Wire Harness (77), the Power Cable (81),
and the Ground Wire (82). Then, connect the
console pulse wires to the Pulse Wires (78).

Console
Wires
81

Insert the excess wire downward into the
Upright (26).

Tip: Avoid pinching the wires. Attach the
Console (4) to the Upright (26) with four 1/4" x
3/4" Patch Screws (127).

127

Pulse
Wires

Avoid pinching
the wires

8. Identify the Front and Rear Shields (10, 13) and
orient them as shown.

Attach the Front and Rear Shields (10, 13)
around the Upright (26) with six #8 x 3/4"
Screws (86).

9. Identify the Right Upper and Lower Covers (14,
15), which are marked with “Right” stickers, and
orient them as shown.

Attach the Right Upper and Lower Covers (14,
15) around the Right Handlebar (20) with two
#8 x 3/4" Screws (86).

Repeat this step for the Left Handlebar (21).

10. Identify a set of Right and Left Link Covers (22,
23), which are marked with “Right” and “Left”
stickers, and orient them as shown.

Attach the Right and Left Link Covers (22, 23)
around the Right Handlebar (20) with four #8 x
1" Tek Screws (126).
Repeat this step for the other side of the
elliptical strider.

126

11. Plug the AC power adapter into the jack on the front of the elliptical strider (see HOW TO PLUG IN THE AC
POWER ADAPTER on page 12). IMPORTANT: If the elliptical strider has been exposed to cold temperatures, allow it to warm to room temperature before plugging in the AC power adapter. If you do not
do this, you may damage the console displays or other electronic components.
Make sure that all parts are properly tightened before you use the elliptical strider. Note: After assembly
is completed, some extra parts may be left over. Place a mat beneath the elliptical strider to protect the floor.

HOW TO USE THE CHEST PULSE SENSOR
HOW TO PUT ON THE CHEST PULSE SENSOR

• Store the chest pulse sensor in a warm, dry place.
Do not store the chest pulse sensor in a plastic bag
or other container that may trap moisture.

The chest pulse sensor has two components: a chest
strap and a sensor unit (see the drawing below). Insert
the tab on one end of the chest strap into one end of
the sensor unit, as shown in the inset drawing. Press
the end of the sensor unit under the buckle on the
chest strap. The tab should be flush with the front of
the sensor unit.

• Do not expose the chest pulse sensor to direct sunlight for extended periods of time or to temperatures
above 122° F (50° C) or below 14° F (-10° C).

• Do not excessively bend or stretch the sensor unit
when using or storing the chest pulse sensor.

• Clean the sensor unit using a damp cloth—never
use alcohol, abrasives, or chemicals. Hand wash
and air dry the chest pulse sensor.

Chest Strap

CHEST PULSE SENSOR TROUBLESHOOTING

Tab
Sensor Unit

Sensor
Unit

If the chest pulse sensor does not function properly, try the suggestions below.

• Make sure that you are wearing the chest pulse sensor as described at the left. Note: If the chest pulse
sensor does not function when positioned as
described, move it slightly lower or higher on your
chest.

Buckle

Next, wrap the
chest pulse sensor
around your chest
and attach the
Logo
other end of the
chest strap to the
sensor unit. Adjust
the length of the
chest strap, if necessary. The chest pulse sensor
should be under your clothes, tight against your skin,
and as high under the pectoral muscles or breasts as
is comfortable. Make sure that the logo on the sensor
unit is facing forward and is right-side-up.

• Use saline solution such as saliva or contact lens
solution to wet the two electrode areas on the sensor unit. If heart rate readings do not appear until
you begin perspiring, re-wet the electrode areas.

• Position yourself near the console. For the console
to display heart rate readings, the user must be
within armʼs length of the console.
• The chest pulse sensor is designed to work with
people who have normal heart rhythms. Heart rate
reading problems may be caused by medical conditions such as premature ventricular contractions
(pvcs), tachycardia bursts, and arrhythmia.

Pull the sensor unit away from your body a few inches
and locate the two electrode areas on the inner side
(the electrode areas are covered by shallow ridges).
Using saline solution such as saliva or contact lens
solution, wet both electrode areas. Return the sensor
unit to a position against your chest.

• The operation of the chest pulse sensor can be
affected by magnetic interference caused by high
power lines or other sources. If it is suspected that
this is a problem, try relocating the elliptical strider.

CHEST PULSE SENSOR CARE

• Dry the chest pulse sensor after each use. The
chest pulse sensor is activated when you wet the
electrode areas and put on the chest pulse sensor;
the chest pulse sensor shuts off when it is removed
and the electrode areas are dried. If the chest pulse
sensor is not dried after each use, the battery may
be drained prematurely.

HOW TO USE THE ELLIPTICAL STRIDER
HOW TO PLUG IN THE AC POWER ADAPTER

The green-colored rigid ear, lug, or the like extending
from the adapter must be connected to a permanent
ground such as a properly grounded outlet box cover.
Whenever the adapter is used, it must be held in
place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover
is grounded before using an adapter.

This product
must be
grounded. If it
should malfunction or break
down, grounding
provides a path of
AC Power
least resistance
Adapter
for electric current
to reduce the risk
of electric shock.
This product is
equipped with an AC power adapter having an equipment-grounding conductor and a grounding plug. Plug
the AC power adapter into the jack on the front of
the elliptical strider. Then, plug the AC power
adapter into an appropriate outlet that is properly
installed and grounded in accordance with all
local codes and ordinances. This product is for
use on a nominal 120-volt circuit. IMPORTANT:
The elliptical strider is not compatible with GFCIequipped outlets.

HOW TO MOVE THE ELLIPTICAL STRIDER

Due to the size and weight of the elliptical strider,
moving it requires two persons. Have two persons
lift the indicated end of the elliptical strider until the
elliptical strider will roll on the front wheels. Carefully
move the elliptical strider to the desired location and
then lower it to the level position. CAUTION: To
decrease the risk of injury, bend your legs and
keep your back straight. Make sure to use your
legs rather than your back to lift the elliptical
strider. Do not attempt to move the elliptical
strider over an uneven surface.

DANGER:

Improper connection of
the equipment-grounding conductor can
result in an increased risk of electric shock.
Check with a qualified electrician or serviceman if you are in doubt as to whether the
product is properly grounded. Do not modify
the plug provided with the product—if it will
not fit the outlet, have a proper outlet installed
by a qualified electrician.
A temporary
adapter may
Grounded Outlet Box
be used to
connect the
Adapter
power cord
Power Cord
to a 2-pole
receptacle as
shown at the
Lug
right if a
Metal Screw
properly
grounded
outlet is not
available. The temporary adapter should be used only
until a properly grounded outlet can be installed by a
qualified electrician.

Wheel

Lift here

HOW TO LEVEL THE ELLIPTICAL STRIDER

HOW TO EXERCISE ON THE ELLIPTICAL STRIDER

If the elliptical strider rocks slightly on your floor during
use, turn one or both of the leveling feet beneath the
rear of the frame until the rocking motion is eliminated.

To mount the elliptical strider, hold the handlebars or
the handrails and step onto the pedals. Push the pedals until they begin to move forward and backward
with a continuous motion.

Handlebars

Handrails

Leveling
Foot
Pedals

To dismount the elliptical strider, wait until the pedals
come to a complete stop. When the pedals are stationary, hold the handlebars or the handrails and step
off the pedals.

Leveling
Foot

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The console features the iFit Interactive Workout
System, which enables the console to accept iFit
cards containing workouts designed to help you
achieve specific fitness goals. For example, lose
unwanted pounds with the 8-week Weight Loss workout. iFit workouts control the resistance of the pedals
while the voice of a personal trainer coaches you
through your workouts. iFit cards are available separately. To purchase iFit cards, go to www.iFit.com
or see the front cover of this manual. iFit cards are
also available at select stores.

The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. When you use the quick start mode of the
console, you can change the resistance of the pedals
or set a target stride length with the touch of a button.
As you exercise, the console will provide continuous
exercise feedback. You can even measure your heart
rate using the handgrip pulse sensor or the included
chest pulse sensor.

The console offers sixteen preset workouts. Each
workout automatically changes the resistance of the
pedals and prompts you to maintain a target stride
length as it guides you through an effective workout.

You can even connect your MP3 player or CD player
to the consoleʼs sound system and listen to your
favorite workout music or audio books while you exercise.

To activate the console, see page 15. To turn off
the console, see page 15. To use the quick start
mode, see page 15. To use a preset workout, see
page 17. To use an iFit workout, see page 18. To
use the sound system, see page 18. To use the
maintenance mode, see page 19.

HOW TO ACTIVATE THE CONSOLE

4. Set a target stride length as desired.

The included AC power adapter must be used to operate the elliptical strider. See HOW TO PLUG IN THE
AC POWER ADAPTER on page 12. When the AC
power adapter is plugged in, the displays will light and
the console will be ready for use.

The stride length meter in the center display
allows you to set a target stride length.

To set a target stride length,
press the STRIDE LENGTH
increase and decrease buttons below the stride length
meter repeatedly until the
target bar appears next to
the desired stride length.
Note: Stride length is measured in inches.

IMPORTANT: If the console has been exposed to
cold temperatures, allow it to warm to room temperature before activating the console. Otherwise,
you may damage the console displays or other
electronic components.
HOW TO TURN OFF THE CONSOLE

Target Bar

5. Follow your progress with the displays.

Left display–This display
will show the approximate
number of calories you are
burning per hour, the
elapsed time, and your
Indicator
striding pace in revolutions
per minute (rpm), for a few
seconds each, in a repeating scan cycle. An indicator will show which information is currently displayed.

If the pedals are not moved for a short period of time,
the console will enter an idle mode and a screen
saver will appear in the center display. Unplug the AC
power adapter when the elliptical strider is not in use.
HOW TO USE THE QUICK START MODE

The quick start mode allows you to start exercising,
adjust the resistance of the pedals manually, and set a
target stride length manually.

To select the approximate
number of calories you are
burning per hour, the
elapsed time, or your striding pace for continuous display, press the left Display
button repeatedly until an indicator appears above
the information you are interested in viewing.

1. Press the QUICK START button or begin striding to activate the console.
See HOW TO ACTIVATE THE CONSOLE above.

2. Select the quick start mode.

When you activate the console, the quick start mode
will be selected. If you have
selected a workout, reselect the quick start mode by
pressing any of the workout
buttons repeatedly until zeros appear in the left
and right displays.

To reselect the scan cycle,
press the left Display button
repeatedly until the word
SCAN appears in the left
display.

Note: When you select a workout, the display will
show the time remaining in the workout instead of
the elapsed time.

3. Change the resistance of the pedals as
desired.

As you stride, change the resistance of the pedals
by pressing one of the numbered QUICKTOUCH
RESISTANCE buttons or by pressing the QUICKTOUCH RESISTANCE increase and decrease buttons. Note: After you press a QUICKTOUCH
RESISTANCE button, it will take a moment for the
pedals to reach the selected resistance level.

Center display–This display shows the stride
length meter. The stride length meter compares
your actual stride length to the target stride length.

The target bar in
the stride length
meter indicates the
target stride
length. The pedal
blocks track the
actual movement
of the pedals while
you exercise.

To adjust the volume level
of the console, press the
VOL increase and decrease
buttons.

Target
Bar

6. Measure your heart rate if desired.

To use the included chest pulse sensor, see page
11. To use the handgrip pulse sensor, follow the
instructions below. Note: If you wear the chest
pulse sensor and hold the handgrip pulse sensor at the same time, the console will not display your heart rate accurately.

Pedal
Block

If there are sheets of
clear plastic on the
metal contacts on the
handgrip pulse sensor, remove the plastic. In addition, make
sure that your hands
Contacts
are clean. To measure
your heart rate, hold
the handgrip pulse
sensor with your palms resting against the metal
contacts. Avoid moving your hands or gripping
the contacts tightly.

As you exercise, keep your stride length near the
target stride length by striding so that the pedal
blocks move back and forth between the bottom of
the display and the target bar.

The center display will also show the resistance
level of the pedals for a few seconds each time the
resistance level changes. In addition, the center display will show your heart rate when you use the
handgrip pulse sensor (see step 6 at the right) or
the included chest pulse sensor (see page 11).
Right display–This display
will show the approximate
number of calories you
have burned, the distance
(total number of miles) you
Indicator
have stridden, and the distance (vertical feet) you
have climbed, for a few seconds each, in a repeating scan cycle. An indicator
will show which information is currently displayed.

When you hold the handgrip pulse sensor, the
word PULSE and a set of flashing dashes will
appear in the center display. Then, when your
pulse is detected, your heart rate will be shown in
the center display. For the most accurate heart
rate reading, hold the contacts for at least 15 seconds.

If your heart rate is not shown, make sure that
your hands are positioned as described. Be careful not to move your hands excessively or to
squeeze the metal contacts tightly. For optimal
performance, clean the metal contacts using a soft
cloth; never use alcohol, abrasives, or chemicals to clean the contacts.

To select the approximate
number of calories you
have burned, the distance
you have stridden, or the
distance you have climbed
for continuous display,
press the right Display button repeatedly until an
indicator appears above the information you are
interested in viewing.

7. Turn on the fan if desired.

The fan has high and low speed settings. Press
the FAN button repeatedly to select a fan speed or
to turn off the fan. Note: If the pedals do not move
for about thirty seconds, the fan will turn off automatically.

To reselect the scan cycle,
press the right Display button repeatedly until the
word SCAN appears in the
right display.

8. When you are finished using the elliptical
strider, the console will automatically enter an
idle mode.

See HOW TO TURN OFF THE CONSOLE on
page 15.

HOW TO USE A PRESET WORKOUT

As you exercise, keep your
stride length near the target
stride length for the current
segment, which is shown in
the stride length meter in
the center display. IMPORTANT: The target stride
length settings are
intended only to provide
motivation. Your actual
stride length may be
shorter or longer than the
target stride length. Make sure to stride at a
length that is comfortable for you.

A preset workout automatically changes the resistance
of the pedals and prompts you to maintain a target
stride length.
1. Press any button or begin striding to activate
the console.

See HOW TO ACTIVATE THE CONSOLE on page
15.

2. Select a preset workout.

To select a preset workout, press the workout button with the desired name and profile.

If the stride length for the current segment is too
long or too short, you can manually override the
setting by pressing the STRIDE LENGTH buttons.
However, when the current segment ends, the
stride length meter will automatically adjust to the
target stride length for the next segment.

The following information will appear in the
center display:
• The name of the
workout
• A profile of the target
stride lengths
• The duration of the
workout
• The maximum stride
length
• The maximum
speed (in steps per
minute)

If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the QUICKTOUCH RESISTANCE buttons. However, when the current segment ends, the pedals will automatically adjust to
the resistance level for the next segment.

The workout will continue in this way until the last
segment of the profile flashes. To stop the workout
at any time, stop striding. To resume the workout,
simply resume striding or press the WORKOUT
START BUTTON.

3. Press the WORKOUT START button or begin
striding to start the workout.

4. Follow your progress with the displays.

Each preset workout is divided into 25, 30, 45, or
60 one-minute segments. One resistance level
and one stride length is programmed for each segment. Note: The same resistance level and/or
stride length may be programmed for consecutive
segments.

See step 5 on page 15.

5. Measure your heart rate if desired.
See step 6 on page 16.

During the workout, the workout profile will show
your progress (see the drawing above). The flashing column of the profile represents the current
segment of the workout. The height of the flashing
column indicates the stride length for the current
segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a different
resistance level is programmed for the next segment, the resistance level of the pedals will then
change.

6. Turn on the fan if desired.
See step 7 on page 16.

7. When you are finished using the elliptical
strider, the console will automatically enter an
idle mode.
See HOW TO TURN OFF THE CONSOLE on
page 15.

HOW TO USE AN IFIT WORKOUT

HOW TO USE THE SOUND SYSTEM

iFit cards are available separately. To purchase iFit
cards, go to www.iFit.com or see the front cover of this
manual. iFit cards are also available at select stores.

To play music or audio books through the consoleʼs
sound system while you exercise, plug the included
audio cable into the MP3 jack on the right side of the
console and into a jack on your MP3 player or CD
player; make sure that the audio cable is fully
plugged in.

1. Press any button or begin striding to activate
the console.

See HOW TO ACTIVATE THE CONSOLE on page
15.

Next, press the play button on your MP3 player or CD
player. Press the VOL increase and decrease buttons
on the console to adjust the volume level or use the
volume control on your MP3 player or CD player.

2. Insert an iFit card and select a workout.

To use an iFit workout, insert an iFit card into the
iFit slot, which is located on the right side of the
console. The iFit card should slide easily into the
slot. If it does not, turn the iFit card and try again.

iFit Slot

You can use your own headphones with the console
or with an iFit workout (see HOW TO USE AN IFIT
WORKOUT at the left). To use your headphones, plug
your headphones cable into the headphones jack on
the right side of the console; make sure that the
headphones cable is fully plugged in.

iFit Card

iFit workouts function in the same way as preset
workouts. To use an iFit workout, see steps 3 to 7
on page 17.

Some iFit cards contain more than one workout.
To select a workout, press the STRIDE LENGTH
increase and decrease buttons.

During an iFit workout, press the STRIDE
LENGTH increase and decrease buttons to adjust
the volume level for the voice of the personal
trainer.

3. When you are finished exercising, remove the
iFit card.
Remove the iFit card when you are finished exercising. Store the iFit card in a secure place.

3. View and reset the usage information if
desired.

HOW TO USE THE MAINTENANCE MODE

The console features a maintenance mode that allows
you to access usage information and to view and
change console settings.

The first section of the center display will show the
total number of hours that the elliptical strider has
been used, the total number of vertical feet that
the pedals have climbed, and the total distance
that the pedals have been moved.

1. Press any button or begin striding to activate
the console.

To reset the usage information to zero, press and
hold down the Resistance increase and decrease
buttons simultaneously for several seconds.

See HOW TO ACTIVATE THE CONSOLE on page
15.

2. Select the maintenance mode.

4. Adjust the contrast level of the console
displays if desired.

Press and hold down the FAN button for a few
seconds to select the maintenance mode.

To adjust the contrast level of the console displays, press the STRIDE LENGTH increase and
decrease buttons until the console displays show
the desired contrast.

When the maintenance mode is selected, usage
information for the elliptical strider will appear in
the center display.

5. Exit the maintenance mode.

Press the QUICK START or the WORKOUT
START button to exit the maintenance mode.

MAINTENANCE AND TROUBLESHOOTING

If you have questions about maintenance or troubleshooting, see the front cover of this manual.

HOW TO LEVEL THE ELLIPTICAL STRIDER

If the elliptical strider rocks slightly on your floor during
use, see HOW TO LEVEL THE ELLIPTICAL
STRIDER on page 13.

Inspect and tighten all parts of the elliptical strider regularly. Replace any worn parts immediately.
To clean the elliptical strider, use a damp cloth and a
small amount of mild soap. Make sure to regularly
clean the rollers and the track frame on which the
rollers ride. IMPORTANT: To avoid damage to the
console, keep liquids away from the console and
keep the console out of direct sunlight.

EXERCISE GUIDELINES
WARNING:

Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.

Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over age 35 or persons with preexisting health problems.

The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determining heart rate trends in general.

Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.

These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.

WORKOUT GUIDELINES

EXERCISE INTENSITY

Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.

Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.

Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.

To maintain or improve your condition, complete 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 to
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 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.

3
4

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.

PART LIST—Model No. NTSR01909.1
Key No. Qty.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50

1
2
2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
2
1
1
1
2
2
2
2
2
1
1
2
1
2
2
2
1
8
1
1
2
1
1
1
1
1
1
1

Description

Frame
Track
Shield Bracket
Console
Shield Cap
Right Shield
Left Shield
Right Frame Cover
Left Frame Cover
Front Shield
Track Shield
Rear Frame Cover
Rear Shield
Right Upper Cover
Right Lower Cover
Left Upper Cover
Left Lower Cover
Accessory Tray
Drive Belt
Right Handlebar
Left Handlebar
Right Link Cover
Left Link Cover
Right Pedal Arm
Left Pedal Arm
Upright
Handgrip
Pedal
Pedal Insert
Pulse Sensor
Sensor Back
Left Cable Arm
Right Cable Arm
Upper Cable
Lower Cable
Pedal Leg Cap
Roller Spacer
Roller
Flywheel
Cable Bushing
Magnet Bracket
Flywheel Hub
Flywheel Bearing
Resistance Motor
Motor Disc
Tension Bracket
Tension Spring
Tension Pulley
Tension Bushing
Resistance Bar

Key No. Qty.
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100

1
2
1
2
1
2
1
2
1
3
1
2
2
1
1
2
2
1
1
1
2
2
4
4
2
1
1
2
2
3
1
1
4
2
1
37
4
1
2
3
6
2
3
3
41
4
15
4
2
5

Description

Magnet Ring
Hard Pulley
Drive Belt Pulley
Cable Spool
Spool Hub
Spool Bearing
Magnet Ring Sensor
Frame Bracket
Spool Axle
Soft Pulley
Hub Key
Foot
Leveling Foot
Bumper
Wiring Bracket
Spool Cover
Sensor Bracket
Cable Pulley Bracket
Right Handrail
Left Handrail
Handrail Flange
Handrail Spacer
Handlebar Bearing
Wheel Spacer
Wheel
AC Power Adapter
Wire Harness
Pulse Wire
Sensor Wire
1/2" Nut
Power Cable
Ground Wire
Wheel Bearing
Pulley Bearing
Pedal Sensor
#8 x 3/4" Screw
Link Bearing
5/16" x 1" Bolt
Link Axle
5/16" Locknut
1/2" Snap Ring
1 1/8" Snap Ring
#8 x 1/2" Flange Screw
#8 x 8mm Flange Screw
#8 x 1/2" Screw
#3 x 5mm Screw
5/16" x 3/4" Screw
#6 x 9.5mm Bolt
3/8" x 1" Screw
5/16" x 1/2" Screw

R1109A

Key No. Qty.
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116

2
1
1
2
2
1
10
10
1
2
4
4
1
4
6
2

Description

1/4" x 9.5mm Screw
M8 x 86mm Bolt
3/8" x 80mm Bolt
5/16" x 63.5mm Bolt
1/4" x 22mm Screw
#10 x 6.5mm Screw
M6 x 12mm Screw
#8 x 10mm Screw
3/8" x 41mm Bolt
1/2" x 70mm Screw
1/4" x 3/4" Screw
3/8" Locknut
M8 Locknut
#6 Locknut
Clip
M10 Flat Washer

Key No. Qty.
117
118
119
120
121
122
123
124
125
126
127
128
*
*
*

2
1
1
4
4
4
2
2
1
8
4
2
–
–
–

Description

1" Snap Ring
3/4" Snap Ring
#6 x 10mm Screw
3/8" x 3/4" Screw
3/4" Washer
3/8" x 1" Patch Screw
3/8" x 3/4" Patch Screw
3/8" x 3" Screw
#8 x 35mm Screw
#8 x 1" Tek Screw
1/4" x 3/4" Patch Screw
M10 Split Washer
Audio Cable
Userʼs Manual
Assembly Tool

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.

EXPLODED DRAWING A—NTSR01909.1
30

31
86

123

128

117 73

72 86

127

121

104

105

108

90
38

120

30
123
96
73
128

120

121
28
108

108

104

107

105

117

121

107

120

127

107

108

R1109A

87
121

EXPLODED DRAWING B—NTSR01909.1
95

113

66
61
119
45
50

116

118

41
100
103 40
116
102

106
95

112

55 95

100
40

40
3

112

34
95

114
95

3
60

56
97

83
97

80 60

122

91
47

124
92

101

109

112

68
49

92
90
88

52
91

124

111

62
111

110

114 67 85 93
95
98

97 66

59 53

112

95
65
2

110

R1109A

EXPLODED DRAWING C—NTSR01909.1
86

125

23
22

115

6
86

115

86
94

115

126

115

126 86

126

R1109A

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)

• the name of the product (see the front cover of this manual)

• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)

LIMITED WARRANTY

IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty. Go to www.nordictrackservice.com/registration.
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions. The frame is warranted for a lifetime. Parts are warranted for seven (7) years from the date of purchase. Labor is warranted for one (1) year from the date
of purchase.

This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to
a service center, freight charges to and from the service center will be the customerʼs responsibility. For
replacement parts shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This
warranty does not extend to any damage to a product caused by or attributable to freight damage, abuse,
misuse, improper or abnormal usage, or repairs not provided by an ICON authorized service center; to
products used for commercial or rental purposes or as store display models; or to products transported
or purchased outside the US. No other warranty beyond that specifically set forth above is authorized by
ICON.

ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set
forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the
above limitation may not apply to you.

This warranty gives you specific legal rights. You may also have other rights that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813

Part No. 279095 R1109A

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Nordic Track Ntsr019091 Owner S Manual 285430

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