HM-10006 Exercise Bike Varon XTR II Hammer Instruction Manual

HM-10006 Exercise Bike Varon XTR II Hammer

Safety instructions

IMPORTANT

• The Ergometer is produced according to ISO EN 957-1/5 class HA.
• Max. user weight is 150 kg.
• The Ergometer should be used only for its intended purpose.
• Any other use of the item is prohibited and maybe dangerous. The importer cannot be held liable for damage or injury caused by improper use of the equipment.
• The Ergometer has been produced according to the latest safety standards.

To prevent injury and / or accident, please read and follow these simple rules:

1.  Do not allow children to play on or near the equipment.
2. Regularly check that all screws, nuts, handles and pedals are tightly secured.
3. Promptly replace all defective parts and do not use the equipment until it is repaired. Watch for any material fatigue.
4. Avoid high temperatures, moisture and splashing water.
5. Carefully read through the operating instructions before starting the equipment.
6. The equipment requires sufficient free space in all directions (at least 1.5 m).
7. Set up the equipment on a solid and flat surface.
8. Do not exercise immediately before or after meals.
9. Before starting any fitness training, let yourself examined by a physician.
10. The safety level of the machine can be ensured only if you regularly inspect parts subject to wear. These are indicated by an * in the parts list. Levers and other adjusting mechanisms of the equipment must not obstruct the range of movement during training.
11. Training equipment must never be used as toys.
12.  Do not step on the housing but only on the steps provided for this purpose.
13. Do not wear loose clothing; wear suitable training gear such as a training suit, for example. Wear shoes and never exercise barefoot.
14.  Make certain that other persons are not in the area of the home trainer, because other persons may be injured by the moving parts.
15. It is not allowed to place the item in rooms with high humidity (bathroom) or on the balcony.
16. If you take medicine, please contact a doctor before you start your exercise
17. Pay attention, that there are no parts in the moving area,

General

This training equipment is for use at home. The equipment complies with the requirements of EN ISO 20957-1/9 Class HA. The CE marking refers to the EU Directive 2014/30/EU and 2014/35/EU. Damage to health cannot be ruled out if this equipment is not used as intended (for example, excessive training, incorrect settings, etc.).

Before starting your training, you should have a complete physical examination by your physician, in order to rule out any existing health risks.

Packaging

Environmentally compatible and recyclable materials:

• External packaging made of cardboard
• Moulded parts made of foam CFS-free polystyrol (PS)
• Sheeting and bags made of polyethylene (PE)
• Wrapping straps made of polypropylene (PP)

Disposal

 Please be sure to keep the packing for the event of repairs / warranty matters. The equipment should not be disposed of in the household rubbish!

Assembly

In order to make assembly of the Ergometer as easy as possible for you, we have preassembled the most important parts. Before you assemble the equipment, please read these instructions carefully and then continue step by step as described

Contents of packaging

• Unpack all individual parts and place them alongside each other on the floor.
• Place the main frame on a pad protecting the floor, because without its assembled base feet it can damage / scratch your floor. The pad should be flat and not too thick, so that the frame has a stable stand.
• Make certain that you have adequate room for movement (at least 1.5 m) on all sides during assembly.

Check list

Montageschritte/Assembly steps
Schritt /Step 1

Schritt / Step 2

Schritt / Step 3

Schritt / Step 4

Schritt / Step 5

Schritt / Step 6

Schritt / Step 7

How to adjust the saddle position

Height of the saddle: Most important is the correct height of the saddle. To make sure it is correct please follow the below instruction:

• one pedal should be in the lowest position
• sit on the item and put both hands on the handlebar
• put the foot on the pedal, which is in the lowest position
• your knee is not allowed to be straight. adjust the height, so that the position is as much as possible comfortable for your, but make sure, that you won´t over straighten your knee!

 The saddle may only be pulled out to the max. position as indicated

Horizontal saddle adjustment: Adjust the height of the saddle first. Unfasten the star grip and move the saddle slider forward or backward. Adjust it to a position, that when the pedals are in the middle position, your knee should be at a 90 degree angle°.

Saddle incline adjustment: Open the 2 pcs of nuts under the saddle, till the saddle can be turned. Push or pull the saddle till you seat comfortable. Tight both nuts.

Handlebar adjustment

After unfixing the T-grip, you can adjust the angle of the handlebar, to get the most comfortable seat position. After positioning of the handlebar, you have to tighten the knob.

Height adjustment

Turning the height adjustment screws can solve the wobble of the ergometer. Turn the screw anti-clockwise increases the height. Please pay attention that there is enough thread left in the foot cap.

Care and Maintenance

Maintenance

• n principle, the equipment does not require maintenance.
• Regularly inspect all parts of the equipment and the secure seating of all screws and connections.
• Promptly replace any defective parts through our customer service. Until it is repaired, the equipment must not be used.

Care

• When cleaning, use only a moist cloth and avoid harsh cleaning agents. Ensure that no moisture penetrates into the computer.
• Components (handlebar, saddle) that come into contact with perspiration, need cleaning only with a damp cloth.

Computer

Computer keys

arrow keys:
Program selection or increase/decrease of values as well the resistance. A longer press will start the automatic value finder.

ROGRAMS :
Each button stands for a special program.

ENTER
By pressing this key, a function will be confirmed.

HR1, HR2, IND:
There is already a percentage of your exercise heartrate saved. HR1= 65%, HR2: 90% and for IND you are able to set your own trainings heartrate.

DATA:
Exercise data, like odometer or single data can be checked.

RESET :
Pressing RESET, will cause a step backwards.

RECOVERY : After you finished your exercise press RECOVERY and stoppedalling. The computer will measure the heartrate for the next 60 seconds. If the difference between the starting and end heartrate is around 20%, you will get the grade F1 (very good).

USB :
The USB port will charge your devices with UBS plug.

Calendar function

To give you a correct exercise memory, you need to set the calendar and time at the first beginning. If you need to change the date/time, press both arrow keys at the same time for two seconds. After a long time, the memory battery need to  be replaced. Please open the computer housing and replace it through and new CR 2032 battery.

Personal data
USER: There is the option to save your exercise data for USER 1-4, but not for USER „0“. As well the name of USER1-4 can be changed.

Setting of USER data:
Changing of the name: If you select a program, a USER will be shown. Select the USER, (1-4) which should be changed. Press ENTER for longer than 2 seconds. The first letter is blinking. With the arrow-keys, the letter can be changed, with ENTER, it will be confirmed and the next letter is blinking. All letters need to be overwritten!. If you finished the setting, press ENTER again for 2 seconds.

AGE is blinking. With the arrow-keys, you can set the Age and confirm it by pressing ENTER.

Weight is blinking. With the arrow-keys, you can set the weight and confirm it by pressing ENTER. The personal data have been stored.

Record of your exercise data After each exercise (only USER 1-4), you will be asked, if you want to safe your exercise data. The display shows YES, press ENTER, if you don´t want to safe it, use arrow-keys to select „NO“ and press ENTER.

To activate the exercise storage, press DATA and select by using the arrow- keys the USER, who want to be checked and press ENTER. No you have the possibility to choose: EXERCISES- ODOMETER- Longest exercise time- Calories. Choose the value, which you want to check by using arrow -keys and confirm with ENTER. In EXERCISES, you have the possibility to check the single trainings data by using arrow -keys. If you select one exercise, confirm with ENTER. Now you can jump between the max or the average values by pressing arrow-keys. The latest exercise will be shown on EX 1 and the older data will be moved backwards. To leave the exercise storage, press DATA again.

Pulse measurement

Pulse measuremen t with the chest strap: The computer is equipped with a chip, which makes wireless pulse transmission possible using a chest strap (5.0 – 5.5 kHz).

Earpulse measurement : Fix the ear clip at the earlobe und plug the cable in the socket at the side of the computer. To guaranty a correct signal transfer, it is necessary, that the ear pulse cable is fixed with the clip at your shirt and that the blood circulation in your ear is perfect. This can be obtained by massaging the earlobe.

For a heartrate controlled exercise, please use the chestbelt, which can be bought at the Finnlo Service.

WARNING : Systems with heartrate control can be incorrect. Too much exercise could injure your body or can cause dead. If you feel light theaded or weak, stop your exercise immediately!

400m track: Around the profile, blinking segments show you the position on a 400m track.

Blue Tooth

Your training device can communicate with the Kinomap APPon your smartphone or tablet via the built-in Bluetooth module. Download the Kinomap APP and register. After successful registration, you can select the devices you have purchased. Confirm the selection. A correct connection will disable the computer display. The app now controls your exercise device.

Start your exercise

Exercise without settings

1. Connect the cable from the adapter to the plug at the rear side of the housing
2. The display will show a full display for a short period of time.

If there is no input into the console for five minutes, the console will go into stand-by mode.

Press the button of the selected program and start pedalling, the exercise values, won´t be saved!

Exercise with settings

1. Connect the cable from the adapter to the plug at the rear side of the housing
2. The display will show a full display for a short period of time.

Manual

If you choose “MANUAL”, you can change the resistance by
pressing the arrow-keys in 40 resistance levels.

Press MANUAL and confirm it with ENTER. You are entering the
setting mode of MANUAL.

The display shows USER 0, by pressing the arrow-keys you can choose your user.

Press ENTER to confirm.

Next is Time. You may adjust the Time with arrow-keys and press Enter to continue. It is not a must to set the the time. START pedalling and your exercise begins.

Press ENTER, and set the distance, which you want to finish with the arrow- keys. It is not a must to set the distance. START pedalling and your exercise begins.

Now you insert the calorie value by pressing the arrow-keys and confirm the value, by pressing ENTER or start pedalling to start your exercise.

For Time, Distance or Calories, you are able to set only one of these. If you try to set a second value, the first one will be reset.

After you pressed ENTER, the THR will be appear. You may insert the max trainings heartrate, but pay attention, the computer will only beep and won´t adjust the resistance!

Start pedalling and you training start

After you finished your exercise, you can save the exercise data by selecting „yes“ with the arrow-keys, if not select „NO“ and press ENTER.

Preset programs
The computer has different programs that have been designed for a variety of workouts. These five programs have factory preset work level profiles for achieving different goals.

Hill
This program follows a triangle or pyramid type of gradual progression from approximately 10% of maximum effort (the level that you chose before starting this program) up to a maximum effort which lasts for 10% of the total workout time, then a gradual regression of resistance back to approximately 10% of maximum effort.

Fat Burn
This program follows a quick progression up to the maximum resistance level (default or user input level) that is sustained for 2/3 of the workout. This program will challenge your ability to sustain your energy output for an extended period of time.

Cardio
This program presents a quick progression up to near maximum resistance level (default or user input level). It has slight fluctuations up and down to allow your heart rate to elevate, and then recover repeatedly, before beginning a quick cool down. This will build up your heart muscle and increase blood flow and lung capacity.

Strength
This program has a gradual progression of resistance up to 100% of maximum effort that is sustained for 25% of workout duration. This will help build strength and muscular endurance in the lower body and glutes. A brief cool down follows.

Interval
This program takes you through high levels of intensity followed by recovery periods of low intensity. This program utilizes and develops your “Fast Twitch” muscle fibers which are used when performing tasks that are intense and short in duration.

Watt
In the WATT mode, the resistance will be adjusted according to the rpm, means if the rpm are becoming higher, the resistance becomes lower, otherwise rpm low, the resistance will be higher.

Programming preset programs Select the desired program button then press the Enter key

The display shows USER 0, by pressing the arrow-keys you can choose your user.

Press ENTER to confirm.

Next is Time. You may adjust the Time with arrow-keys and press Enter to continue. It is not a must to set the time. Start pedalling and your exercise begins.

Press ENTER, and set the distance, which you want to finish with the arrow- keys It is not a must to set the distance. Start pedalling and your exercise begins.

Now you insert the calorie value by pressing the arrow-keys and confirm the value, by pressing ENTER or start pedalling to start your exercise.

For Time, Distance or Calories, you are able to set only one of these. If you try to set a second value, the first one will be reset. Now you can set the max Watt value, which should be reached during your exercise. With arrow-keys, the value can be set, press Enter to continue or start pedalling and your exercise begins.

After you pressed ENTER, the THR will be appear. You may insert the max trainings heartrate, but pay attention, the computer will only beep and won´t adjust the resistance!

Start pedalling and you training start

After you finished your exercise, you can save the exercise data by selecting „yes“ with the Arrow-keys, if not select „NO“ and press ENTER.

Custom user defined program

You can design your own profile, please follow the following instruction:

Press INDIVIDUAL and confirm with ENTER. The display shows USER 0, by pressing the arrow-keys you can choose your user and confirm by pressing ENTER.

Next is Time. You may adjust the Time with arrow-keys and press Enter to continue. It is not a must to set the time. Start pedalling and your exercise begins.

Press ENTER, and set the distance, which you want to finish with the arrow- keys. It is not a must to set the distance. Start pedalling and your exercise begins.

Now you insert the calorie value by pressing the arrow-keys and confirm the value, by pressing ENTER or start pedalling to start your exercise.

For Calories, you are able to set only one of these. If you try to set a second value, the first one will be reset. Now you can set the max Watt value for each bar, which should be reached during your exercise. With arrow-keys, the value can be set, press Enter to continue or start pedalling and your exercise begins.

After you pressed ENTER, the THR will be appear. You may insert the max trainings heartrate, but pay attention, the computer will only beep and won´t adjust the resistance!

Start pedalling and you training start

After you finished your exercise, you can save the exercise data by selecting „yes“ with the arrow-keys, if not select „NO“ and press ENTER.

Heart rate programs

Note: You must wear the heart rate transmitter strap for these programs.

Both programs operate the same, the only difference is that HR1 is set to 60% and HR2 is set to 90% of the maximum heart rate.  60% is defined for fat burning and 90% for a cardiovascular exercise. As soon as the pulse is above the maximum value, this value flashes and a signal tone sounds. Only when the value is 5 beats above the maximum value, the resistance will be reduced.

Press the HR 1 or HR 2 key then press the Enter key.

The display shows USER 0, by pressing the arrow-keys you can choose your user and confirm by pressing ENTER.

Next is Time. You may adjust the Time with arrow-keys and press Enter to continue. It is not a must to set the the time. Start pedalling and your exercise begins.

Press ENTER, and set the distance, which you want to finish with the arrow- keys. It is not a must to set the distance. Start pedalling and your exercise begins.

Now you insert the calorie value by pressing the arrow-keys and confirm the value, by pressing ENTER or start pedalling to start your exercise.

For Time, Distance or Calories, you are able to set only one of these. If you try to set a second value, the first one will be reset.

Now you can set the starting Watt value. With arrow-keys, the value can be set, press Enter to continue.

After you pressed ENTER, the trainings heartrate will be shown in the heartrate window.

Start pedalling and you training start

After you finished your exercise, you can save the exercise data by selecting „yes“ with the arrow-keys, if not select „NO“ and press ENTER.

Heart rate program IND

Note : You must wear the heart rate transmitter strap for these programs.

The program IND allows you to set your own target heart rate. After selecting your heart rate target the program will attempt to keep you at or within 3-5 heart beats per minute of this value.

Press the IND, then press the Enter key.

The display shows USER 0, by pressing the arrow-keys you can choose your user and confirm by pressing ENTER.

Next is Time. You may adjust the Time with arrow-keys and press Enter to continue. It is not a must to set the time. Start pedalling and your exercise begins.

Press ENTER, and set the distance, which you want to finish with the arrow- keys. It is not a must to set the distance. Start pedalling and your exercise begins.

Now you insert the calorie value by pressing the arrow-keys and confirm the value, by pressing ENTER or start pedalling to start your exercise.

For Time, Distance or Calories, you are able to set only one of these. If you try to set a second value, the first one will be reset.

Now you can set the starting Watt value. With arrow-keys, the value can be set, press Enter to continue.

Now you can set the max trainings heartrate. There are two options:

1. Set only max limit. The resistance will be controlled, that your exercise heartrate will be around the max set limit.
2. Setting of min and max limit. The resistance will be increased, till your exercise heartrate is over the max set target. After that,the resistance will be decreased till your exercise heartrate is lower than the min set value. So there is a range, in which the resistance will be changed according to your heartrate range.

Start pedalling and you training start

After you finished your exercise, you can save the exercise data by selecting „yes“ with the arrow-keys, if not select „NO“ and press ENTER.

RECOVERY
After you finished your exercise press RECOVERY and stop pedalling. The computer will measure the heartrate for the next 60 seconds. If the difference between the starting and end heartrate is around 20%, you will get the grade F1 (very good).

Diagnostics and Troubleshooting

Error
No display or computer is not functioning
Cause
No power

What to do? Plug the power supply into the socket, or plug the power supply into the connection port on the housing (see Assembly Step 9), or Check cable connections

Error
Pulse display defective
Cause
No reception
Interference with in the room
Earpulse measurement:
Poor blood circulation
No pulse rate acquisition
Chest Strap:
Incorrect chest strap
Chestbelt strap incorrectly
positioned
Batteries are dead

What to do? Check all connections Remove (for example cell phone/loud speakers) in the room

Do some massage for your earlope.

Check for correct seating of the pulse grip cable and fix it on your textile

Use another chest strap, if necessary. The transmitting frequency must be between 5.0 -5.5 kHz.

Moisten the electrodes and check for correct positioning.

Replace the batteries with ones of the same type.

Error
Step resistance cannot be regulated.
Cause
Mechanics/control system

What to do?
Start the program using Quick Start. Check cable connections

Error
Computer display to weak
Cause
Detrimental light fall

What to do?
Change the position of the equipment

Error
Missing parts

What to do?
Check the packing or Call Service

Error
Wobbly equipment
Cause
Uneven floor

Stand feet are loose

What to do?
Rotate the height adjusting caps until the stand is stable. Tighten the cap nuts.

Technical Details

Power Supply (included in the scope of delivery)

Power Supply Specification :

AC/AC adapter

Input: 1| 100-240 V
Output| : 29V, 1500 mA

•  Use only the power supply included in the scope of delivery. If you use another manufacturer’s power supply please ensure that it automatically cuts-off in the event of overload, is short-circuit protected and is electronically controlled. Non-compliance may result a short-circuiting and damage to the computer.
• Disconnection of the power pack from the mains or of the power pack plug from the equipment results in a return to User Selection U0 – U4 input mode.

Training manual

Training with the Ergometer is an ideal movement training for strengthening important muscle groups and the cardio-circulatory system.

General notes for Training

• Never train immediately after a meal.
• If possible, orient training to pulse rate.
• Do muscle warm-ups before starting training by loosening or stretching exercises.
• When finishing training, please reduce speed. Never abruptly end training.
• Do some stretching exercises when finished training.

Training frequency
To improve physical fitness and to enhance condition over the long term, we recommend training at least three times a week. This is the average training frequency for an adult in order to obtain long-term condition success or high fat burning. As your fitness level increases, you can also train daily. It is particularly important to train at regular intervals.

Training intensity
Carefully structure your training. Training intensity should be increased gradually, so that no fatigue phenomena of the musculature or the locomotion system occurs.

RPM
In terms of objective endurance training it is recommended in principle to select a lower step resistance and to train at a higher rpm (revolutions per minute). Ensure that the rpm is higher than 80 RPM but does not exceed 100.

Heartrate orientated training
For your personal pulse zone it is recommended that an aerobic training range be chosen. Performance increases in the endurance range are principally achieved by long training units in the aerobic range. Find this zone in the target pulse diagram or orient yourself on the pulse programs. You should complete 80 % of your training time in this aerobic range (up to 75 % of your maximum pulse).

In the remaining 20 % of the time, you can incorporate load peaks, in order to shift your aerobic threshold upwards. With the resulting training success you can then later produce higher performance at the same pulse; this means an improvement in your physical shape.

If you already have some experience in pulse-controlled training, you can match your desired pulse zone to your special training plan or fitness status.

Note:
Because there are persons who have „high“ and „low“ pulses, the individual optimum pulse zones (aerobic zone, anaerobic zone) may differ from those of the general public (target pulse diagram).
In these cases, training must be configured according to individual experience. If beginners are confronted with this phenomenon, it is important that a physician be consulted before starting training, in order to check health capacity for training.
Training control
Both medically and in terms of training physiology, pulse-controlled training makes most sense and is oriented on the individual maximum pulse.

This rule applies both to beginners, ambitious recreational athletes and to pros. Depending on the goal of training and performance status, training is done at a specific intensity of individual maximum pulse (expressed in percentage points).

In order to effectively configure cardio-circulatory training according to sports-medical aspects, we recommend a training pulse rate of 70 % – 85 % of maximum pulse. Please refer to the following target pulse diagram.

Measure your pulse rate at the following points in time:

1. Before training = resting pulse
2. 10 minutes after starting training = training / working pulse
3. One minute after training = recovery pulse

• During the first weeks, it is recommended that training be done at a pulse rate at the lower limit of the training pulse zone (approximately 70 %) or lower.
• During the next 2 – 4 months, intensify training stepwise until you reach the upper end of the training pulse zone (approximately 85 %), but without overexerting yourself.
• If you are in good training condition, disperse easier units in the lower aerobic range here and there in the training program. so that you regenerate sufficiently. „Good“ training always means training intelligently, which includes regeneration at the right time. Otherwise overtraining results and your form degenerates.
• Every loading training unit in the upper pulse range of individual performance should always be followed in subsequent training by a regenerative training unit in the lower pulse range (up to 75 % of the maximum pulse).

When condition has improved, higher intensity of training is required in order for the pulse rate to reach the „training zone“; that is, the organism is capable of higher performance. You will recognize the result of improved condition in a higher fitness score (F1 – F6).

Calculation of the training / working pulse:
220 pulse beats per minute minus age = personal, maximum heart rate (100 %).

Training pulse

Trainings duration
Every training unit should ideally consist of a warm-up phase, a training phase, and a cool-down phase in order to prevent  injuries.

Warm-up:
5 to 10 minutes slow cycling.

Training:

Training:
15 to 40 minutes of intensive or not overtaxing training at the intensity mentioned above.
Cool-down:
5 to 10 minutes of slow cycling, followed by calisthenics or stretching, in order to loosen up the muscles.

Stop training immediately if you feel unwell or if any signs of overexertion occur.

Alterations of metabolic activity during training:

• In the first 10 minutes of endurance performance our bodies consume the sugars stored in our muscles. Glycogen:
• After about 10 minutes fat is burned in addition.
• After 30 – 40 minutes fat metabolism is activated, then the body‘s fat is the main source of energy

Target Pulse Diagram / (Heart Rate / Age)

Explosiondrawing 1

Explosiondrawing 2

Teileliste / Parts list

The part numbers with an * are wear and tear parts, which are subject to natural wear and which must be replaced after intensive or long-term use. In this case, please contact Customer  Service. You can request the parts and be charged for them.

Service-Hotline und Ersatzteilbestellformular

Um Ihnen optimal helfen zu können, halten Sie bitte Artikel-Nummer, Seriennummer, Explosionszeichnung und Teileliste bereit.

CUSTOMER SUPPORT

SERVICE-HOTLINE
Tel.: 0731-97488- 62 oder -68
Fax: 0731-97488-64
E-Mail: service@hammer.de

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