FLOW FITNESS Perform X5i Commercial Crosstrainer User Manual

FLOW FITNESS Perform X5i Commercial Crosstrainer

Specifications

• Brand: Flow Fitness
• Model: Perform X5I
• Product Type: Exercise Bike
• Color: Black

Product Usage Instructions

Step 1: Unboxing and Inventory Check

• Make sure you have received all the components listed in the toolkit section of the user manual.

• Refer to the list and check off each item to ensure nothing is missing.

Step 2: Assembly of Handlebars and Console

• Follow the detailed instructions provided in the user manual to assemble the handlebars, console, and related covers.

• Use the appropriate screws and tools as listed in the toolkit details section.

Step 3: Attaching Stabilizer Covers and Water Bottle Holder

• Install the front and rear stabilizer covers, water bottle holder, and other related components as per the instructions provided in the manual.
• Ensure all parts are securely attached.

Step 4: Connecting Pedals and Frame Components

• Connect the pedal connectors, main frame, shell covers, tube covers, and other frame components according to the user manual guidelines.
• Use the specified screws and bolts for each connection.

Step 5: Final Adjustments and Checks

• Complete the assembly by making final adjustments to the bike components.
• Double-check all connections, tighten any loose screws, and ensure everything is properly aligned before moving on to the next step.

FAQ:

Q: What should I do if a component is missing from the toolkit?

• A: If you find any missing components in the toolkit, please contact Flow Fitness customer support for assistance.
• Make sure to provide your serial number for reference.

Q: How do I properly adjust the seat height on the Perform X5I?

• A: To adjust the seat height, loosen the seat adjustment knob located under the seat, move the seat up or down to your desired position, and then tighten the knob securely to lock the seat in place.

TOOLKIT

NO.| Description| Quantity| | NO.| Description| Quantity
---|---|---|---|---|---|---
1| console| 1| 142| tube cover| 2
2| console cover| 1| 143| handlebar right| 1
3| handlebar left| 1| 146| shell cover right| 1
9| handlebar cover upper| 2| 149| roller cover| 2
10| handlebar cover lower| 2| 150| tube right| 1
14| handlebar right| 1| 174| tube left| 1
19| front stabilizer cover| 1| 175| rail cover| 1
32| water bottle holder| 1| 180| support tube| 1
39| shell cover left| 1| 182| rail rear cover inner| 1
41| handlebar cover left| 2| 187| rail rear cover outer| 1
44| handlebar cover right| 2| 190| rear supporter seat| 1
49| mainframe| 1| 203| handlebar left| 1
93| rear stabilizer cover| 2| 204| pedal connector left| 1
117| pedal connector right| 1| | |

TOOL SET DETAILS

NO.| Description| Quantity| | NO.| Description| Quantity
---|---|---|---|---|---|---
8| screw: M512L| 6| 171| star washer: Ф8.4Ф150.8T| 4
11| screw: ST3.916L| 8| 179| hex bolt: M840L| 2
23| hex bolt: M1055L| 6| 181| nylon nut: M8| 2
24| nylon nut: M10| 6| 191| bracket: 43255mm| 2
38| screw: ST3.950L| 3| 200| wrench: 15mm,17mm| 2
168| hex bolt: M855L| 4| 201| wrench: 13mm,15mm| 1
169| spring washer: ∅8.1∅14.52.4mm| 4| 202| hex wrench: 6mm| 1
170| flat washer: Ф8Ф192T| 6| 205| sleeve wrench: 13mm,14mm, crosshead| 1

INSTALLATION STEP

STEP 1

Note: Most screws are pre-assembled.

STEP 2

STEP 3

Note: Most screws are pre-assembled.

STEP 4

Note: Most screws are pre-assembled.

STEP 5

STEP 6

STEP 7

STEP 8

STEP 9

STEP 10

Copyright © Flow Fitness All rights reserved. Nothing in this instruction manual may be used or reproduced in any form or way without the express written permission of Flow Fitness.

IMPORTANT INFORMATION

HEALTH

IMPORTANT: read this instruction manual first and follow the instructions carefully before using the product.

• Consult an expert to determine the training level that is most suitable for you.
• If you experience any dizziness, nausea, or any other physical discomfort while training, cease the training immediately and consult a physician.
• Watch your heartbeat during the training and immediately stop training when values are inconsistent.
• We advise you to do warming-up and cooling-down exercises for five to ten minutes before and after the use of the product.
• This way your heart rate can increase and decrease gradually and you can prevent painful muscles.

SAFETY

• Only use this product as described in this instruction manual.
• Before using this product check that the product functions as it should. In case of malfunction or a defect stop training immediately and contact your dealer.
• Do not use the product when there is a malfunction.
• The product has to be positioned on a flat surface.
• The product can only be used by one person at the same time.
• The product can be used by persons weighing up to 150 kg.
• Always make sure that there is at least one meter of free space in all directions around the product when you are training.
• Don’t stick any objects in any opening of the product.
• Keep children and pets away from the product.
• Handicapped persons should get consent from a medical expert and follow their directions for training with the product.
• Do not place your hands or feet under the product.
• Never hold your breath during a training session. Your breathing should be at a normal interval depending on the intensity of the training.
• Start your training schedule slowly and build it up gradually.
• Always wear appropriate clothing during training. Don’t wear anything too loose and can get caught between moving parts of the equipment.
• When moving the equipment, always use the appropriate lifting techniques to prevent back injury.
• Check screws and bolts regularly and fasten them if they are loose.
• The owner of the product is responsible for all users to be aware of the warnings and instructions as mentioned in this instruction manual.
• This product is intended for use in a clean and dry environment. Storage in cold and/or moist areas could lead to problems with the product.
• WARNING Have your physical condition checked by a licensed physician before you start training.
• This is particularly important for persons over 35 years old or persons who have any problems with their health.
• Read all instructions before using the equipment. Flow Fitness is not responsible for any personal injury or damage to property caused by the use of this equipment.
• This manual contains all the information necessary for using and operating this cross-trainer. Additionally, the manual includes tips and advice on how to train effectively.
• We recommend that you carefully read this manual before using the Perform X5i cross-trainer to ensure that the product is used optimally and safely.
• Flow Fitness wishes you great success and enjoyment in your training.

FITNESS

WHAT IS FITNESS

• What is fitness? Generally, it can be described as a fitness exercise that causes your heart to pump more oxygen to your muscles via the blood from your lungs.
• The harder the workout, the more fuel (oxygen) the muscles require to achieve this rate of oxygen.
• The heart has to pump harder to get the oxygenated blood into the muscles. If you have good stamina, your heart pumps more blood with each heartbeat.
• The heart will not have to beat that often to transport the necessary oxygen into your muscles. Your resting heart rate and heart rate during exercise will reduce.

TRAINING BY HEART RATE

• While training it is important to monitor your heart rate. The heart rate is essential for the result of your training. Your best training heart rate depends firstly on your age.
• Your maximum heartbeat can be determined by this. Secondly, the most effective heart rate depends on your training goals. If your training goal is to lose weight, then the most effective training is at 60% of your maximum heart rate.
• If your training goal is to improve your stamina, then you should train at 85% of your maximum heart rate. The body stores energy in two forms: carbohydrates and fat. When we exercise we use a combination of these two energy supplies.
• If the training intensity is at a high level the body will mostly choose the energy that burns fast: carbohydrates. Since there is a limited supply of these carbohydrates you can’t continue this for a long period.
• When training at a low intensity the body will mostly choose to use a long-lasting source of energy: fat. Since this is stored in large quantities in the body, you can continue this kind of training for a longer time.

DETERMINING YOUR PIECES OF TRAINING GOAL

• Below you will find a schedule allowing you to calculate the best heart rate for your training. In this schedule, each age category has a range that your heart rate should be in during your training.
• The middle column has the values you should try to maintain if you want to lose weight. If you want to improve your stamina you should try to maintain the rates in the right column.
• For each individual the best way to start training is different. If you have not exercised in some time or are overweight, you should start your training schedule slowly and gradually increase the level of activity.

Age| Losing Weight (beats per minute) 60%| Improving stamina (beats per minute) 85%
---|---|---
20 -24| 120 – 118| 170 -167
25 – 29| 117 – 115| 166 – 163
30 – 34| 114 – 112| 162 – 158
35 – 39| 111 – 109| 157 – 154
40 – 44| 108 – 106| 153 – 150
45 – 49| 105 – 103| 149 – 145
50 – 54| 102 – 100| 144 – 141
55 – 59| 99 – 97| 140 – 137
60 and older| 96 – 94| 136 – 133

• In the last chapter of this instruction manual, you will find several different training schedules (chapter 5. general information).
• You can use these schedules to reach your training goals.
• The schedules are divided into two phases.
• The first phase can be used for beginners or persons who start training after a long period of inactivity. During this phase, the level of intensity is built up gradually.
• After six weeks the second phase begins. You can then choose a training schedule to lose weight or improve your stamina.

WARMING UP & COOLING DOWN

• A good training schedule starts with a good warming up and ends with a cooling down of the muscles.
• This will prevent painful muscles and injury. Below you will find some suitable exercises.

Head Roll

• Tilt your head to the right. Hold this for one second, so that you feel a little pull in the muscles on the left side of your neck. Do the same for the other side, front and back. Repeat two or three times.

Toe Touch

• Slowly bend forward with your back and arms relaxed. Bend as far as you can and hold the position for ten seconds. Repeat this two or three times.

Side Stretch

• Extend both your arms up in the air and reach as high as you can with your right arm. Learn a bit to the left so that the muscles on the right side of your torso are stretched.
• Hold this position for one second. Relax and make the same motion on the other side of your body. Repeat this three or four times.

Knee bend

• Set your feet shoulder-width apart and stretch your hands out. Lower yourself no more than 10cm by bending your knees. Come back up again and repeat several times.

Lower back stretch

• Begin on all fours. Stretch your arms out in front of you, allowing your face to lower to a position near the floor. Gently sit back. Rest your glutes just above your heels. Ease back and feel the gentle stretch in your lower back.

Hamstring Stretch

• Sit down on the floor with your right leg extended in front of you and place the sole of your left foot on the inside of your right upper leg.
• Bend forward in the direction of your right foot and hold this position for ten seconds.
• Relax and then do the same with your other leg. Repeat two or three times.

TRAINING SCHEDULE

Schedule weeks 1 and 2

Train at 60% of your maximum heart rate.

Max. 3 times a week.

**** Warming up for 5 – 10 minutes.

Train 4 minutes.

Rest for 1 minute.

Train 2 minutes.

Calmly train for 1 minute. Cool down for 5 minutes.

Schedule weeks 3 and 4

Train at 60% of your maximum heart rate.

Max. 4 times a week.

**** Warming up for 5 – 10 minutes.

Train 5 minutes.

Rest for 1 minute.

Train 3 minutes.

Calmly train for 1 minute. Cool down for 5 minutes.

Schedule weeks 5 and 6

Train at 60% of your maximum heart rate.

Max. 5 times a week.

**** Warming up for 5 – 10 minutes.

Train 6 minutes.

Rest for 1 minute.

Train 4 minutes.

Calmly train for 3 minutes. Cool down for 5 minutes.

• After completing the introduction training schedule for six weeks, you can choose the follow-up training schedule that is best suited to your needs.
• You can choose a schedule that will maximize your weight loss or one that will improve your stamina. Both training schedules are on the next pages.

Training schedule to improve stamina

follow-up to introduction training schedule)

Schedule weeks 7 and 8

Train at 90% of your maximum heart rate.

Max. 6 times a week.

Warming up for 5 – 10 minutes.

Train 7 minutes.

Rest for 1 minute.

Train 5 minutes.

Calmly train for 1 minute. Cool down for 5 minutes.

Schedule week 9 and beyond

Train at 90% of your maximum heart rate.

Max. 6 times a week.

Warming up for 5 – 10 minutes.

Train 10 minutes.

Rest for 1 minute.

Train 10 minutes.

Repeat training 2 or 3 times.

Calmly train for 1 minute. Cool down for 5 minutes.

Training schedule to lose weight

follow-up to the introduction training schedule

Schedule weeks 7 and 8

Train at 60% of your maximum heart rate.

Max. 6 times a week.

Warming up for 5 – 10 minutes.

Train 7 minutes.

Rest for 1 minute.

Train 5 minutes.

Calmly train for 1 minute. Cool down for 5 minutes.

Schedule week 9 and beyond

Train at 60% of your maximum heart rate.

Max. 6 times a week.

Warming up for 5 – 10 minutes.

Train 10 minutes.

Rest for 1 minute.

Train 10 minutes.

Repeat training 2 or 3 times.

Calmly train for 1 minute. Cool down for 5 minutes.

USE

USE OF THE COMPUTER

LCD display:

1. PACE: Displays the total time when the distance reaches 1 KM based on the current speed.
2. INCLINE: Shows the current incline angle: (20 out of total)
3. CAL: An indication of the number of consumed calories.
4. PULSE: Displays your heart rate in BPM (Beats Per Minute). This value is visible only when wearing an optional Flow Fitness heart rate strap or gripping the hand sensors firmly.
5. TIME: Elapsed or remaining time depending on the program.
6. DISTANCE: Elapsed or remaining distance depending on the program.
7. LEVEL: Indicates the resistance level (24 levels in total).
8. Movement parameter preview (speed, RPM, acceleration, watt, countdown, auto scan).
9. HEART RATE%: Displays a heart rate percentage progress bar.
10. LEVEL/INCLINE display: Shows the current resistance or incline angle or program image.
11. Lower right corner: Here, the movement progress is displayed in circle mode; (One round = 400 meters).

Button Function:

• MANUAL General manual mode
• HILL Mountaineering mode
• FAT BURN Fat burning mode
• CARDIO Calorie mode
• STRENGTH Strength mode
• HIIT High-intensity interval training
• USER1 User Program 1
• USER2 User Program 2
• HR1 60% Heart rate mode
• HR2 80% Heart rate mode
• DISPLAY LCD
• START Start mode
• ENTER Enter mode
• STOP Stop mode
• FAN Fan turn on/ turn off
• INCLINE Incline +
• INCLINE Incline –
• LEVEL Level +
• LEVEL Level –

Function description:

1. MANUAL button function: Manual training, after entering the training, step on the pedals directly to start the training. All values start at 0 in this program and will accumulate.

   • You can also set one of the following target values first: LEVEL (starting resistance), TIME, DISTANCE, CALORIES, and PULSE. Confirm each value with ENTER. Start your training by pressing START.
   • During your training, you can adjust the resistance with the selection button. Once the session starts, all set values will count down. The training ends when any of these values reaches zero.

2. PROGRAMS: Five preset programs: (HILL / FAT BURN / CARDIO / STRENGTH / HIIT).

   • After entering the program, set user parameters by pressing ENTER. Here, you can input your age, weight, and desired training time.
   • You can also start the training directly by pressing the START button.
   • Setting range for age: 10-99;
   • Weight range: 40-350KG;
   • Adjustable time: 10-99 minutes. After setting, start the training by pressing the START button.

3. USER1/USER2 button operation (self-setting): In the initial position, press the USER1 or USER2 button to enter the user program interface.

   • Press the ENTER button to set the data or the START button to set the desired user program.

   • Setting order: Program name – age – weight – time – resistance level – incline level.

   • Age   setting: The screen displays the age, Adjust age,” then press Enter to confi rm.
     Range: 10-99; Default: 30.
     Weight setting: The screen displays the weight range: of 40-350.

   • Time range: 10-99.

   • Resistance range: 1-20.

   • You can set each of the 18 segments with a desired resistance level.

   • Incline range: 1-20. You can set each of the 18 segments with a desired incline angle.

4. HR1/HR2 button operation (Hand sensors are not usable in this mode)

   • In the home screen, press the HR1 button and set your age, weight, desired total training duration, and target heart rate value.
   • During training, if the heart rate doesn’t reach the set target, the resistance will increase by 1 level after 15 seconds.
   • The opposite happens too: if the heart rate is too high compared to the target, the resistance will decrease by 1 level until the target is reached.
   • If you only set the age, the target heart rate value will be automatically calculated using a standard formula.
   • The user parameters set in HR1/HR2 are consistent with the user parameters in the fi ve programs in item 2.
   • If the user parameters are changed in one mode, they will be changed simultaneously in the others too.

5. USB connector: This can be used to charge your phone or tablet.

6. FAN button: Controls fan on/off

TRAINING WITH APPS

• With the Perform X5i, you can train using your smartphone or tablet.
• The following Smartphones and Tablets are supported.
• Follow the steps below to connect your mobile device with the X5i using a bluetooth connection.

1. Go to the settings on your mobile device and turn bluetooth on.
2. Download one of the supporting apps.
3. Follow the instructions of the supported apps

Kinomap Fitness

• Choose a geotagged video on Kinomap and go! Your position is shown in the video and icon on the map and in the altitude graph: your goal is to keep pace with the original video.
• A multiplayer mode is also available up to 10 players can train on the same video. Download the Kinomap app in the app or Play Store by searching for ‘Kinomap Fitness’ or follow one of the links below.
• Apple iOS App Store https://itunes.apple.com/nl/app/kinomap/id611177969?mt=8
• Google Android Play Store https://play.google.com/store/apps/details?id=com.kinomap.training
• For further support please visit: https://www.flowfitness.com/manual/kinomap.html

STORAGE, MOVING AND USAGE

• Before moving the PERFORM X5i make sure that the power adapter is disconnected from the product and outlet.
• The cross-trainer can be easily moved by grabbing the end of the rail and lifting the product from the knees.
• The product is now on its transporting wheels and you can ride the crosstrainer to the desired location.
• When placing the product into a new location it might be possible that the product needs to be levelled again.
• When the product is in the desired location, reconnect the power adapter.

PRODUCT INFORMATION

MAINTENANCE

• Flow Fitness advises fastening nuts and bolts and checking and fastening pivot points once every six weeks.
• For fastening use the tool supplied with the product.
• Clean metal and plastic parts with standard cleaning products after every training session.
• However, make sure that all parts are completely dry before they are used again.
• To prevent unnecessary wear, the crosstrainer can only be used in-house and in a dry environment.
• Before using the crosstrainer it is important to lubricate the rails with the included lubrication.
• Repeat the rail lubrication process once in three months.

TROUBLESHOOTING

• Problem During a training the Crosstrainer makes beeping or scratching noises.
• Solution: Beeping or scratching noise are mostly caused by the plastic cover hitting or scratching the metal frame.
• The solution to this problem is to spray these components with PTFE spray or Flow Fitness Treadmill Lotion.
• PTFE is available in hardware stores.
• Problem De computer doesn’t or badly read your heart rate.
• Solution: Receipt of the heart rate with the use of the handlebar sensors is not consistent. Sweat, movement, or even hand creme can harm the connection.
• We advise you to use a bluetooth chest belt while training a heart rate-controlled exercise program.
• The handlebar sensors are primarily used for occasionally checking the heart rate during a training exercise.

When there is no heart rate reception when using a bluetooth chest belt check the following:

1. Check if the screen of your Flow Fitness device is still active and if your Flow Fitness Device is not connected to a smartphone or tablet.
2. Check if your bluetooth chest belt is not connected to any other device like your smartphone or tablet.
3. Have you read the chest belt’s manual? The sensors must be made moist for better contact with the skin.
4. Is there a full and correctly placed battery?
5. Is the chest belt worn tight enough?

In case your problem is not resolved or not described, consult the Flow Fitness reseller where you purchased this product.

WARRANTY

• The warranty is provided by the Flow Fitness distributor of your country and the reseller where you have purchased your product.
• Please check https://www.flowfitness.com/en/dealers/for contact information.

EXPLODED VIEW

• WWW.FLOWFITNESS.COM

Documents / Resources

| FLOW FITNESS Perform X5i Commercial Crosstrainer [pdf] User Manual
X5i, Perform X5i Commercial Crosstrainer, Perform X5i, Commercial Crosstrainer, Crosstrainer
---|---

References

• Get in your Flow with Flow Fitness
• ‎Kinomap: Ride Run Row Indoor in de App Store
• Reseller - Flow Fitness
• Reseller - Flow Fitness
• Video Handleiding Kinomap door Flow Fitness
• Video Handleiding Kinomap door Flow Fitness
• Registreer jouw product - Flow Fitness
• Hulp en ondersteuning - Flow Fitness

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