23-AS-1515 Assault Bike User Guide

Assault 23-AS-1515  Bike

AS SHIPPED

ASSEMBLY

Introduction

• The ASSAULTBIKE PRO X requires only minor assembly. All tools required to complete the initial setup and assembly have been induced.
• Remove the unit and all parts from the carton and packaging. Confirm all parts shown in the section above titled “As Shipped” are included before attempting assembly of the ASSAULTBIKE PROX.

Assembly Step One
Front & Rear Stabilizer Installation

• Align the front stabilizer (1483) with the receiver on the main frame, and install the two screws, lock washers and flat washers (1506, 1427 & 1426) with the supplied 5mm hex wrench.
• Align the rear stabilizer (1489) with the receiver on the main frame, and install the two screws, lock washers and flat washers (1506, 1427 & 1426) with the supplied 5mm hex wrench.

Assembly Step Two
Console and Console Mast

• Inspect the console cable (1499) for damage before connecting it to the bottom side of the cable attached to the console mast (913).
• Install the button head screws, lock washers, and flat washers (1506, 1427 & 1426) through the console mast base (1498) and into the main frame with the supplied 5mm hex wrench.
• If you are installing the optional water bottle & phone holder, please follow the provided instruction guide within the user manual packet. If you are not installing the optional water bottle & phone holder, continue with the steps below.
• Plug the console wire (1499) into the pigtail wire that extends from the hole in the back side of the console (314) and carefully tuck the excess wire into the console mast (913). Do not pinch the cable.|
• Insert the four screws (318) through the console mast (913) and into the back of the console (314).

Assembly Step Three
Handlebars

• Place the right handlebar assembly (1497) on the floor extending forward and away from the right linkage arm (907). Remove the spring washers (1518 & 1519) and lock nut (1508) from the hardware/tool kit package.
• Slide the right linkage arm (912) onto the Lower Pivot Pin and install the smaller spring washer (1519) and locknut (1508) with the provided 13mm wrench.
• Slide the larger spring washer (1518) onto the right handlebar (1497). Raise the right handlebar (1497) into a vertical position and align the inside of the Upper Pivot Pin with the threaded mount on the main frame.
• Thread the pivot into the frame by hand, then tighten firmly with the supplied 19mm/22mm combo wrench.
• Repeat the steps above for the left-side assembly.

Assembly Step Three
Handlebars

• Place the right handlebar assembly (1497) on the floor extending forward and away from the right linkage arm (907). Remove the spring washers (1518 & 1519) and lock nut (1508) from the hardware/tool kit package.
• Slide the right linkage arm (912) onto the Lower Pivot Pin and install the smaller spring washer (1519) and locknut (1508) with the provided 13mm wrench.
• Slide the larger spring washer (1518) onto the right handlebar (1497). Raise the right handlebar (1497) into a vertical position and align the inside of the Upper Pivot Pin with the threaded mount on the main frame.
• Thread the pivot into the frame by hand, then tighten firmly with the supplied 19mm/22mm combo wrench.
• Repeat the steps above for the left-side assembly

Assembly Step Four

Seat, Pedals, & Leveling of the Unit Assembly

• Loosen the seat clamp assembly that is pre-installed onto the rails of the seat (1502) and slip the assembly onto the knurled portion of the seat slide (1470). Ensure the seat is level with the ground and both nuts rmly and evenly.
• Install the washer (1507) and hex screw (1425) into the end of the seat post assembly from the hardware/tool kit.
• The left pedal (1501) axle threads are reversed, meaning the axle tightens in the opposite direction from most screws or bolts for installation. Engage the rst few threads of the left pedal axle into the left crank by hand with a counterclockwise rotation, then tighten rmly with the 19mm/22mm combo wrench.
• Repeat this process for the right pedal (1502). NOTE: The right pedal axle will be rotated clockwise to install.
• Ensure the unit is level and does not rock by adjusting the levelling feet (1484). There are two feet on the front stabilizer and two on the rear stabilizer. As a starting point, loosen each foot by threading the assembly downward/clockwise, and then thread the lockers downward (clockwise) against the foot base. Check the unit for stability and make any adjustments as necessary. Once stable, lock the levelling feet (1484) in place by tightening the jam nut upward/counterclockwise, against the underside of the stabilizer to lock the current position of each foot.

QUICK START GUIDE

CONSOLE FEATURES

CONSOLE KEYS

Battery Installation
The console operates on four (4) AA batteries (included). The battery compartment is on the back side of the console. Only use alkaline batteries of the same brand and age to prevent damage to the electrical components. Removal/replacement of batteries will erase the clock and user settings.
ANT+ 2.4 GHz Wireless Technology: The connection of an optional ANT+ heart rate chest strap can be made via the onboard wireless receiver. See the section titled Heart Rate Training for more information.
Permanent Memory: Total run time and service interval reminder data will always be maintained.

Low Battery Indicator: When power for the installed batteries reaches 10% of total capacity, the Low Battery Indicator icon will light to indicate fresh batteries are required. Always use fresh alkaline batteries. Sleep Mode: After ten (10) minutes of inactivity, the console will enter the Sleep Mode and display only the clock. All display features will switch off, however, previously entered data will be saved.

Ready Mode : The Ready Mode is designed to notify the user that the console is powered on and ready for use. “Assault” and “Ready” will be posted in the alpha-numeric display. The Ready Mode will time out in ten (10) minutes.
Reset Process: To reset all user settings, press and hold the STOP key for two (2) seconds. The clock, total runtime and
maintenance reminder data will be retained in the permanent memory.

Pause Mode: While any program (except the Comp Program) is running, pressing the START key will launch the Pause Mode. The alpha-numeric display will show “Paused” and each metrics display eld will post “P”. To return to the previous program, press the START key. To continue the program, press the START key again. If no further input is made, the Pause Mode will end and the console will enter the Ready Mode in ten (10) minutes.
Program Quick Start: The ASSAULTBIKE PRO X console allows users to begin a workout without the selection of a program. When launched, the metrics will begin to display within seconds of pressing the START key or pedalling the bike. The program will run continuously and all metrics will count up from zero.
Workout Results: At the end of each workout, the console will post a workout summary of the workout data. Total Calories and Distance will be posted, followed by Maximum Speed, Watts, RPM, then Average Speed, Watts and Pace.

PROGRAM OPERATION

WARNING
Please read all included information, user guides, and warnings before use.

QUICK START Program
The Quick Start program option is for users wishing to bypass the on-board programming setup steps and begin their workout immediately. The Quick Start program will launch as soon as the belt begins to move or if the START key is pressed. The console will begin to display all metrics, including the user’s heart rate (if a signal is detected). The program will run continuously until the belt stops moving. To end the program and view the Workout Summary, press the STOP key.
Launch: Press the START key or begin walking/running on the belt.
Run: All metrics will begin to post.
End: Press the STOP key. The Results summary will be displayed for total, average and maximum values.

INTERVAL 20/10 & INTERVAL 10/20 Programs
The Interval 20/10 and Interval 10/20 programs offer the user a series of eight (8) high-intensity workout intervals with preset time segments. This training protocol is commonly known as High-Intensity Interval Training (H.I.I.T.). The console will provide messages to the user at the start of each work and rest interval. Additionally, work and rest intervals will be signalled via ashing the on-board LEDs and audible tones.

• Interval 20/10 Program Number of Intervals: 8
• Work Interval Length: 20 seconds
• Rest Interval Length: 10 seconds
• Interval 10/20 Program Number of Intervals: 8
• Work Interval Length: 10 seconds
• Rest Interval Length: 20 seconds

Launch: Press the INTERVAL PROGRAMS key until the desired program title is visible. Conrm the selection of the displayed program title by pressing the START key.
Run: The console will display the current Work/Rest interval and the timer display will count down for each interval.
End: The program will run until the last of the Work segments end. To end the program at any time, press the STOP key. The Workout The summary will launch at the end of the program and post a record of the workout data.

INTERVAL CUSTOM Program
The Interval Custom Program is similar to the Interval 20/10 Program except the user can set the length of the work and rest intervals as well as the total number of intervals.
Launch: Press the INTERVAL PROGRAMS key repeatedly until Custom is displayed. Conrm the selection of the visible program by pressing the START key.
Setup : When running the Interval Custom program for the rst time (or after the console has been reset), the user will be required to enter the total number of intervals. Adjust the displayed value when prompted by pressing the UP or DOWN key, followed by the ENTER key to conrm. The default work interval time value will then post. Adjust the displayed time value with the UP or DOWN key and press ENTER to conrm. The default rest interval will post. Adjust the value and conrm by pressing ENTER.

Run: The console will display the current Work/Rest interval and the timer display will count down for each interval.
End: The program will run until the last of the Work segments end. To end the program at any time, press the STOP key. The Workout The summary will launch at the end of the program and post a record of the workout data.

TARGET TIME, TARGET CALORIES and TARGET DISTANCE Programs
The Target Time, Target Distance, and Target Calories programs each operate identically. For these programs, the user may set a single target metric value and the program will continue until that goal has been achieved.
Launch: Press the TARGET PROGRAMS key repeatedly until the banner for the desired target is displayed. Press ENTER to conrm the selection.
Setup: When running the Target programs for the rst time (or after the console has been reset), the display will ash with the default value. Adjust the displayed value by pressing the UP or DOWN keys, followed by the ENTER key to conrm. The program will begin automatically.
Run: The display LEDs will light and begin to track the progress of the user toward the goals. If Time is the selected target, the remaining time will be displayed and the timer will count down. If Distance or Calories are the selected targets, the console will track the progress toward those goals and the timer will count up.
End: The program will end automatically when the selected target has been achieved or the timer reaches zero. To end the program at any time, press the STOP key. The Workout Summary will launch and post a record of the workout data.

TARGET HEART RATE Program

The Target Heart Rate Program offers users the ability to target a specific heart rate / BPM (Beats-per-minute range) or heart rate zone for maximum cardiovascular training. With one piece of information (user age), the console will automatically calculate the Estimated Maximum Heart Rate as well as some common heart rate training zones (65%, 75% and 85% of Max Bpm). Additionally, a specific Bpm of the user’s choice can be entered.
Launch: Press the HEART RATE PROGRAMS key.
Setup: Set the user’s age via the UP/DOWN keys and confirm the entry by pressing the ENTER key. Select the target HR range or the Custom Bpm by pressing the UP/DOWN keys until the desired target is displayed, then press ENTER. The console offers a choice of adding a countdown timer. Select Timer On or Timer via the UP/DOWN keys, and press ENTER to conrm. If TimerOn was selected, adjust the time values via the UP/ DOWN keys, and press ENTER to conrm.
Note : The accuracy of the displayed metrics is dependent upon an accurate user age value entry.
Run: The display fields will light and begin to track the progress of the user and the user’s target heart rate will show in the alpha-numeric display. The console will provide prompts such as HR Low followed by Increase Speed, or HR High/Decrease Speed to aid the user in maintaining the targeted heart rate range. If the user’s heart rate remains at an elevated value (based on the entered age), the console will shut down.
End: The Target Heart Rate program will run continuously until ended manually by the user or the selected timer value has expired. To end the program at any time, press the STOP key. The Workout Summary will launch and post a record of the workout data.

COMP Program
The Comp Program allows the trainer or user to set a pre-defined workout program targeting a Caloric, Time or Distance value. The Comp Program operates similarly to the Target Program with some key differences. While the console is in the Comp Run Mode, all other program functions are locked out to ensure the identical program settings are repeated and unchangeable. This feature is useful for a class setting or a head-to-head competition.
Setup: The Comp Program requires a few setup steps.

To launch the Comp Set Mode, press the UP+DOWN arrow keys simultaneously for ve (5) seconds. Comp Set will post in the alpha-numeric display and the TARGET banner will ash as well as one of the available metrics of Time, Calories or Distance. Select the desired target (Time, Calories or Distance) via the UP/DOWN keys and confirm the selection by pressing ENTER. The selected target value will ash. Adjust the ashing value via the UP/DOWN arrow keys and press ENTER to conrm. Select imperial/English or metric units and press ENTER to view the conrmed settings. To alter the Comp Program settings, relaunch the Comp Set Mode.

Ready: Before the Comp Program can be run, the console must be set to the Comp Ready Mode. This step ensures that the program cannot be accidentally changed between users as this mode locks out the selection of other programs and features. Press the ENTER key for five (5) seconds to launch the Comp Ready Mode and display the previously set target.
Run: When the console is in the Comp Ready Mode, launch the Comp Program by pressing START. Run Comp will post and ash in the alpha-numeric display and the banner for the selected target will ash. If time is the target metric, the timer will count down the time remaining while logging values for calories, distance, speed, watts, and RPM. If distance or calories are selected as the target, the timer will count up.

End: The program will end automatically when the target metric has been reached. The Comp Ready Mode will launch, ready for the next user/competitor.
Exit: To exit the Comp Ready Mode, press the DOWN arrow key for five (5) seconds to launch the standard Ready Mode. To conserve battery power, the Comp Ready Mode will time out in thirty (30) minutes and enter the Sleep Mode. When input is received via rotation of the running belt or input from a console key, the Comp Ready Mode will launch.

HEART RATE TRAINING
Heart Rate is an Important Key to Your Exercise. The Surgeon General released a report on physical activity and health stating exercise and fitness are beneficial for a person’s health and emphasising the need for exercise as a key component for disease prevention and healthier living. The best way to determine exercise intensity is to monitor your pulse rate. Heart rate can easily be monitored by counting the number of heartbeats per minute at the chest, wrist, or the carotid artery on your neck, however, it is difficult to do so while exercising. To aid in heart rate training, the ASSAULTBIKE PRO X console is equipped with a wireless heart rate receiver that can detect an HR signal being transmitted by a wireless chest strap (optional).

Calculated Maximum Heart Rate
Your target heart rate depends primarily upon your age. It is key to work within a safe and productive zone. If the exercise intensity is too low or too high, only modest gains will be made in strength and cardiovascular fitness. A workout at a very low intensity will not offer maximum benefits. It is generally perceived that it is most effective to train at a heart rate between 65% and 85% of your maximum heart rate. Calculated Maximum Heart Rate is calculated as a percentage of your Maximum Heart Rate (estimated as 220 Bpm minus your age). To calculate your Calculated Maximum Heart Rate and the appropriate target training zone, use the following formulas.

The following estimations are relevant for a 35-year-old user:

• 220 – 35 = 185 BPM (220 – Age = Calculated Maximum Heart Rate in Bpm)
• 0.65 x 185 = 120 BPM (65% of 185 BPM [Calculated Maximum Heart Rate] = 120 Bpm)
• 0.85 x 185 = 157 BPM (85% of 185 BPM [Calculated Maximum Heart Rate] = 157 Bpm)

The recommended heart rate training zone for this user would be between 120 Bpm and 157 Bpm.

Using the Wireless Heart Rate Receiver
In general, a wireless heart rate chest strap is the most accurate and convenient method of detecting and monitoring a heart rate signal. Occasionally, certain factors can negatively affect the accurate transmission of the heart rate signal. Wi-Fi networks, cordless telephones and large electrical appliances may degrade or corrupt the signal creating an erratic or impossibly high Bpm. The only remedy for such a symptom is to isolate the unit from potential disturbances. Additionally, a person’s body chemistry or lack of perspiration can prevent the chest strap from providing a strong or accurate heart rate signal. A wireless heart rate receiving system is one feature found in this unit. For the console to detect and display your heart rate wirelessly, four (4) conditions must be present:

• A compatible heart rate chest strap transmitter must be functioning and worn. The console requires a dual-band ANT+/Bluetooth
• Low Energy heart rate chest strap. Several manufacturers of dual-band models. For proper function of the chest strap, please refer to the manufacturer’s instructions.
• Both the console and heart rate chest strap must be powered on/activated.
• A workout program must be running.
• The ANT+/Bluetooth LE heart rate chest strap is paired to the console. Pairing the Wireless ANT+/Bluetooth LE Heart Rate Transmitter to the ASSAULTBIKE PRO X Console
• There are two ways to connect the ANT+/BTLE heart rate chest strap to the ASSAULTBIKE PRO X console.
• Bluetooth: If monitoring the workout through a compatible mobile device and application, the pairing of the heart rate strap will occur via the Bluetooth radio from within the application. Follow the application instructions which will include turning the Bluetooth radio on in the mobile device, pressing the CONNECT key on the console and selecting the AssaultBike’s unique ID number.
• ANT+: If a mobile device is not used, pairing will occur via the ANT+ radio. Ensure the chest strap is on and worn correctly. Press and hold the CONNECT key for 5 seconds. “ANT+HR” will begin to ash in the alpha-numeric display until the heart rate strap pairs to the console. When paired, the HEART RATE banner will begin to ash and the alpha-numeric display will ash “Connected” followed by “ANT+HR” ash to conrm connection.

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