Nordic Track Ntsr019091 Owner S Manual 285430

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Model No. NTSR01909.1

Serial No.

Write the serial number in the space

above for reference.

USERʼS MANUAL

Serial

Number

Decal

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

www.nordictrack.com

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.

CALL TOLL-FREE:

1-888-825-2588

Mon.–Fri. 6 a.m.–6 p.m. MT

Sat. 8 a.m.–4 p.m. MT

ON THE WEB:

www.nordictrackservice.com

2

TABLE OF CONTENTS

WARNINGDECALPLACEMENT ..............................................................2

IMPORTANTPRECAUTIONS ................................................................3

BEFOREYOUBEGIN ......................................................................4

ASSEMBLY ...............................................................................5

HOWTOUSETHECHESTPULSESENSOR...................................................11

HOWTOUSETHEELLIPTICALSTRIDER.....................................................12

MAINTENANCEANDTROUBLESHOOTING ...................................................20

EXERCISEGUIDELINES ...................................................................21

PARTLIST ..............................................................................23

EXPLODEDDRAWING ....................................................................25

ORDERINGREPLACEMENTPARTS ..................................................BackCover

LIMITEDWARRANTY ..............................................................BackCover

NordicTrack is a registered trademark of ICON IP, Inc.

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.

3

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.

IMPORTANT PRECAUTIONS

1. Before beginning any exercise program,

consult your physician. This is especially

important for persons over age 35 or per-

sons with pre-existing health problems.

2. It is the responsibility of the owner to ensure

that all users of the elliptical strider are ade-

quately informed of all precautions.

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.

5. Inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

6. Keep children under age 12 and pets away

from the elliptical strider at all times.

7. The elliptical strider should not be used by

persons weighing more than 300 lbs.

(136 kg).

8. Wear appropriate exercise clothes while

using the elliptical strider. Always wear ath-

letic shoes for foot protection while exercis-

ing.

9. Hold the handlebars or the handrails when

mounting, dismounting, or using the ellipti-

cal strider.

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 determin-

ing heart rate trends in general.

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.

13. When you stop exercising, allow the pedals

to slowly come to a stop.

14. Use the elliptical strider only as described in

this manual.

4

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 work-

outs more effective and enjoyable.

For your benefit, read this manual carefully before

you use the elliptical strider. If you have questions

after reading this manual, see the front cover of this

manual. To help us assist you, note the product num-

ber 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.

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

Handrail

Wheel

Pedal

Console

Accessory Tray

Leveling Foot

Handlebar

Handgrip Pulse Sensor

Fan

5

ASSEMBLY

Assembly requires two persons. Place all parts of the elliptical strider in a cleared area and remove the pack-

ing 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 pre-

assembled. If a part is not in the hardware kit, check to see if it has been preassembled.

3/8" x 1" Patch

Screw (122)–4

3/8" x 3/4" Patch

Screw (123)–2

3/8" x 3" Screw

(124)–2

1/4" x 3/4" Patch

Screw (127)–4

M10 Split

Washer (128)–2

#8 x 3/4"

Screw (86)–12

#8 x 1" Tek

Screw (126)–8

#8 x 35mm

Screw (125)–1

6

1.

IMPORTANT: Do not remove the foam block

(not shown) located under the pedals until

you have completed step 2.

Identify the Shield Cap (5) and the Upright (26)

and orient them as shown. Slide the Shield Cap

upward around the Upright.

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).

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.

1

81

5

1

Wire

Ties

77

26

77

81

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.

Remove and discard the foam block (not

shown) located under the pedals.

2

122

122

1

26

Avoid pinching

the wires

To make assembly easier, read the

information on page 5 before you begin.

7

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.

3

86

86

6

125

5

7

4. Orient the Accessory Tray (18) as shown. Press

the Accessory Tray into the Shield Cap (5). 4

5

18

8

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.

Repeat this step for the Left Handrail (70).

5

69

128

123

79

26

70

78

30

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).

6

124

124

69

1

70

Avoid pinching

the wires

9

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).

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).

7

127

77

81 82

26

78

Pulse

Wires

Console

Wires

4

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).

8

26

13

10

86

Avoid pinching

the wires

10

14

86

20

21

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).

9

15

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.

10

20

126

126

23

22

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 temper-

atures, 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.

11

HOW TO PUT ON THE CHEST PULSE SENSOR

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.

Next, wrap the

chest pulse sensor

around your chest

and attach the

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.

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.

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.

• 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.

• Do not expose the chest pulse sensor to direct sun-

light 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 PULSE SENSOR TROUBLESHOOTING

If the chest pulse sensor does not function prop-

erly, try the suggestions below.

• Make sure that you are wearing the chest pulse sen-

sor 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.

• Use saline solution such as saliva or contact lens

solution to wet the two electrode areas on the sen-

sor 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 condi-

tions such as premature ventricular contractions

(pvcs), tachycardia bursts, and arrhythmia.

• 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.

HOW TO USE THE CHEST PULSE SENSOR

Chest Strap

Sensor Unit

Tab

Buckle

Sensor

Unit

Logo

12

HOW TO USE THE ELLIPTICAL STRIDER

HOW TO PLUG IN THE AC POWER ADAPTER

This product

must be

grounded. If it

should malfunc-

tion or break

down, grounding

provides a path of

least resistance

for electric current

to reduce the risk

of electric shock.

This product is

equipped with an AC power adapter having an equip-

ment-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 GFCI-

equipped outlets.

A temporary

adapter may

be used to

connect the

power cord

to a 2-pole

receptacle as

shown at the

right if a

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.

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 out-

let box covers are not grounded. Contact a quali-

fied electrician to determine if the outlet box cover

is grounded before using an adapter.

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 service-

man 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.

Grounded Outlet Box

Power Cord

Adapter

Lug

Metal Screw

AC Power

Adapter

Wheel

Lift here

13

HOW TO EXERCISE ON THE ELLIPTICAL STRIDER

To mount the elliptical strider, hold the handlebars or

the handrails and step onto the pedals. Push the ped-

als until they begin to move forward and backward

with a continuous motion.

To dismount the elliptical strider, wait until the pedals

come to a complete stop. When the pedals are sta-

tionary, hold the handlebars or the handrails and step

off the pedals.

HOW TO LEVEL 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.

Leveling

Foot

Leveling

Foot

Handlebars

Handrails

Pedals

14

FEATURES OF THE CONSOLE

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.

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 work-

out. iFit workouts control the resistance of the pedals

while the voice of a personal trainer coaches you

through your workouts. iFit cards are available sepa-

rately. 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.

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 exer-

cise.

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.

CONSOLE DIAGRAM

15

HOW TO ACTIVATE THE CONSOLE

The included AC power adapter must be used to oper-

ate 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.

IMPORTANT: If the console has been exposed to

cold temperatures, allow it to warm to room tem-

perature before activating the console. Otherwise,

you may damage the console displays or other

electronic components.

HOW TO TURN OFF THE CONSOLE

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.

1. Press the QUICK START button or begin strid-

ing to activate the console.

See HOW TO ACTIVATE THE CONSOLE above.

2. Select the quick start mode.

When you activate the con-

sole, the quick start mode

will be selected. If you have

selected a workout, rese-

lect the quick start mode by

pressing any of the workout

buttons repeatedly until zeros appear in the left

and right displays.

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 QUICK-

TOUCH RESISTANCE increase and decrease but-

tons. Note: After you press a QUICKTOUCH

RESISTANCE button, it will take a moment for the

pedals to reach the selected resistance level.

4. Set a target stride length as desired.

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 but-

tons below the stride length

meter repeatedly until the

target bar appears next to

the desired stride length.

Note: Stride length is mea-

sured in inches.

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

striding pace in revolutions

per minute (rpm), for a few

seconds each, in a repeat-

ing scan cycle. An indicator will show which infor-

mation is currently displayed.

To select the approximate

number of calories you are

burning per hour, the

elapsed time, or your strid-

ing pace for continuous dis-

play, press the left Display

button repeatedly until an indicator appears above

the information you are interested in viewing.

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.

Target Bar

Indicator

16

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.

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 dis-

play 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

have stridden, and the dis-

tance (vertical feet) you

have climbed, for a few sec-

onds each, in a repeating scan cycle. An indicator

will show which information is currently displayed.

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.

To reselect the scan cycle,

press the right Display but-

ton repeatedly until the

word SCAN appears in the

right display.

To adjust the volume level

of the console, press the

VOL increase and decrease

buttons.

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 sen-

sor at the same time, the console will not dis-

play your heart rate accurately.

If there are sheets of

clear plastic on the

metal contacts on the

handgrip pulse sen-

sor, remove the plas-

tic. In addition, make

sure that your hands

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.

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 sec-

onds.

If your heart rate is not shown, make sure that

your hands are positioned as described. Be care-

ful 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 chemi-

cals to clean the contacts.

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 auto-

matically.

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.

Contacts

Target

Bar

Pedal

Block

Indicator

17

HOW TO USE A PRESET WORKOUT

Apreset 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 but-

ton with the desired name and profile.

The following informa-

tion 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)

3. Press the WORKOUT START button or begin

striding to start the workout.

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 seg-

ment. Note: The same resistance level and/or

stride length may be programmed for consecutive

segments.

During the workout, the workout profile will show

your progress (see the drawing above). The flash-

ing 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 work-

out, a series of tones will sound and the next seg-

ment of the profile will begin to flash. If a different

resistance level is programmed for the next seg-

ment, the resistance level of the pedals will then

change.

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. IMPOR-

TANT: 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.

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.

If the resistance level for the current segment is

too high or too low, you can manually override the

setting by pressing the QUICKTOUCH RESIS-

TANCE buttons. However, when the current seg-

ment 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.

4. Follow your progress with the displays.

See step 5 on page 15.

5. Measure your heart rate if desired.

See step 6 on page 16.

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.

18

HOW TO USE AN IFIT WORKOUT

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.

1. Press any button or begin striding to activate

the console.

See HOW TO ACTIVATE THE CONSOLE on page

15.

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 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 exer-

cising. Store the iFit card in a secure place.

HOW TO USE THE SOUND SYSTEM

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.

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.

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 Slot

iFit Card

19

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.

1. Press any button or begin striding to activate

the console.

See HOW TO ACTIVATE THE CONSOLE on page

15.

2. Select the maintenance mode.

Press and hold down the FAN button for a few

seconds to select the maintenance mode.

When the maintenance mode is selected, usage

information for the elliptical strider will appear in

the center display.

3. View and reset the usage information if

desired.

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.

To reset the usage information to zero, press and

hold down the Resistance increase and decrease

buttons simultaneously for several seconds.

4. Adjust the contrast level of the console

displays if desired.

To adjust the contrast level of the console dis-

plays, press the STRIDE LENGTH increase and

decrease buttons until the console displays show

the desired contrast.

5. Exit the maintenance mode.

Press the QUICK START or the WORKOUT

START button to exit the maintenance mode.

20

MAINTENANCE AND TROUBLESHOOTING

If you have questions about maintenance or trou-

bleshooting, see the front cover of this manual.

Inspect and tighten all parts of the elliptical strider regu-

larly. 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.

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.

21

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.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, exercising at the proper inten-

sity 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.

To find the proper intensity level, find your age at the

bottom of the chart (ages are rounded off to the near-

est 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.

Burning Fat—To burn fat effectively, you must exer-

cise 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.

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.

WORKOUT GUIDELINES

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.

Training Zone Exercise—Exercise for 20 to 30 min-

utes 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 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 exer-

cise, 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.

EXERCISE GUIDELINES

WARNING: Before beginning

this or any exercise program, consult your

physician. This is especially important for

persons over age 35 or persons with pre-

existing 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 determin-

ing heart rate trends in general.

22

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 ten-

dons, bend your back leg as well. Stretches: Calves, achilles ten-

dons 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.

1

2

3

4

5

23

PART LIST—Model No. NTSR01909.1 R1109A

11Frame

22 Track

32Shield Bracket

41Console

51Shield Cap

61Right Shield

71Left Shield

81Right Frame Cover

91Left Frame Cover

10 1 Front Shield

11 1 Track Shield

12 1 Rear Frame Cover

13 1 Rear Shield

14 1 Right Upper Cover

15 1 Right Lower Cover

16 1 Left Upper Cover

17 1 Left Lower Cover

18 1 Accessory Tray

19 1 Drive Belt

20 1 Right Handlebar

21 1 Left Handlebar

22 2 Right Link Cover

23 2 Left Link Cover

24 1 Right Pedal Arm

25 1 Left Pedal Arm

26 1 Upright

27 2 Handgrip

28 2 Pedal

29 2 Pedal Insert

30 2 Pulse Sensor

31 2 Sensor Back

32 1 Left Cable Arm

33 1 Right Cable Arm

34 2 Upper Cable

35 1 Lower Cable

36 2 Pedal Leg Cap

37 2 Roller Spacer

38 2 Roller

39 1 Flywheel

40 8 Cable Bushing

41 1 Magnet Bracket

42 1 Flywheel Hub

43 2 Flywheel Bearing

44 1 Resistance Motor

45 1 Motor Disc

46 1 Tension Bracket

47 1 Tension Spring

48 1 Tension Pulley

49 1 Tension Bushing

50 1 Resistance Bar

51 1 Magnet Ring

52 2 Hard Pulley

53 1 Drive Belt Pulley

54 2 Cable Spool

55 1 Spool Hub

56 2 Spool Bearing

57 1 Magnet Ring Sensor

58 2 Frame Bracket

59 1 Spool Axle

60 3 Soft Pulley

61 1 Hub Key

62 2 Foot

63 2 Leveling Foot

64 1 Bumper

65 1 Wiring Bracket

66 2 Spool Cover

67 2 Sensor Bracket

68 1 Cable Pulley Bracket

69 1 Right Handrail

70 1 Left Handrail

71 2 Handrail Flange

72 2 Handrail Spacer

73 4 Handlebar Bearing

74 4 Wheel Spacer

75 2 Wheel

76 1 AC Power Adapter

77 1 Wire Harness

78 2 Pulse Wire

79 2 Sensor Wire

80 3 1/2" Nut

81 1 Power Cable

82 1 Ground Wire

83 4 Wheel Bearing

84 2 Pulley Bearing

85 1 Pedal Sensor

86 37 #8 x 3/4" Screw

87 4 Link Bearing

88 1 5/16" x 1" Bolt

89 2 Link Axle

90 3 5/16" Locknut

91 6 1/2" Snap Ring

92 2 1 1/8" Snap Ring

93 3 #8 x 1/2" Flange Screw

94 3 #8 x 8mm Flange Screw

95 41 #8 x 1/2" Screw

96 4 #3 x 5mm Screw

97 15 5/16" x 3/4" Screw

98 4 #6 x 9.5mm Bolt

99 2 3/8" x 1" Screw

100 5 5/16" x 1/2" Screw

Key No. Qty. Description Key No. Qty. Description

24

101 2 1/4" x 9.5mm Screw

102 1 M8 x 86mm Bolt

103 1 3/8" x 80mm Bolt

104 2 5/16" x 63.5mm Bolt

105 2 1/4" x 22mm Screw

106 1 #10 x 6.5mm Screw

107 10 M6 x 12mm Screw

108 10 #8 x 10mm Screw

109 1 3/8" x 41mm Bolt

110 2 1/2" x 70mm Screw

111 4 1/4" x 3/4" Screw

112 4 3/8" Locknut

113 1 M8 Locknut

114 4 #6 Locknut

115 6 Clip

116 2 M10 Flat Washer

117 2 1" Snap Ring

118 1 3/4" Snap Ring

119 1 #6 x 10mm Screw

120 4 3/8" x 3/4" Screw

121 4 3/4" Washer

122 4 3/8" x 1" Patch Screw

123 2 3/8" x 3/4" Patch Screw

124 2 3/8" x 3" Screw

125 1 #8 x 35mm Screw

126 8 #8 x 1" Tek Screw

127 4 1/4" x 3/4" Patch Screw

128 2 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.

Key No. Qty. Description Key No. Qty. Description

25

EXPLODED DRAWING A—NTSR01909.1 R1109A

4

21

20

24

25

28

28

29

29

32

33

37

38

37

38

79

87

87

87

87

89

89

26

27

27

30

30

31

31

36 36

69

70 71

71

72

72 73

73

73

86

86

86

86

86

123

123

120

120

120

120

127

127

108

108

108

108

107

107

107

107

104

105

90

91

104

105

90

91

96

96

117

117

128

128

121

121

121

121

26

EXPLODED DRAWING B—NTSR01909.1 R1109A

1

2

3

3

19

34

34

35 40

40

40

40

40 40

40

40

48

46

47

49

52

52

53

54

54

59

55

61

62

63

63

65

66

66

67

74

74

74

74

75

75

76

77

81

82 78

83

83

83

83

39

41

42

43 95

44

45

50

51

56

57

58

58

68

84

84

85

110

110

95

97

97

112

97

97

97

97

112

95

106

118

95

119

95

112

103

95

98

100

100

102

95 95

95

95

94

122

122

64

93

113

95

95

95

95

111

111

91

91

109

112

90

99

93

99

114

116

116

124

124

92

88

101

92

67

95

114

98

2

80

80

60

60

60

27

EXPLODED DRAWING C—NTSR01909.1 R1109A

6

7

11

13 18

10

12

8

9

14

15

16

17

5

22

22

23

23

86

86

86

86

126

125

126

95

95 95

86

86

86

86

86

86

95

95

86

95

95

86

94 86

86

86

86

86

126

126

115

115

115

94

115

115

Part No. 279095 R1109A Printed in China © 2009 ICON IP, Inc.

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)

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 war-

ranted 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 min-

imal 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 con-

nection 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 inci-

dental 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

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.