Fitness Quest 595r - Manual (Page 7)

19 6
TABLE 2
Exercise Warm Up THR% Cool Down Total Sessions Total Time
Week Period Minutes Period Time Per Wk. Per Wk.
& 1 & 2 5 min 60-65% -8 5 min 17 min 3 51 min
& 3 & 4 5 min 65-70% -10 5 min 20 min 3 60 min
& 5 & 6 5 min 70-75% -15 5 min 25 min 3 75 min
& 7 & 8 5 min 70-80% -20 5 min 30 min 3 90 min
& 9 & 10 5 min 70-85% -25 5 min 35 min 3 105 min
& 11 & 12 5 min 70-85% -25 5 min 35 min 3 105 min
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE 1
Maximum
Attainable
Heart Rate
85%
Target
Zone
70%
Target
Zone
Heart
Rate
(Beats/
Min)
20 25 30 35 40 45 50 55 60 65 70 75 80
200
190
180
170
160
150
140
130
120
110
100
195
165
136
190
161
133
185
157
129
180
153
129
175
148
129
170
144
119
165
140
115
160
136
112
155
131
108
150
127
105
145
123
101
140
119
98
AGE (YRS)
STEP 1 – Attaching the Foot Tubes
a) Fasten the Front Foot Tube to the front of
the Main Frame using an Allen Bolt with a
Spring Washer and a Flat Washer on
each Bolt.
b) Fasten the Rear Foot Tube to the rear of
the Main Frame using an Allen Bolt with
a Spring Washer and a Flat Washer on
each Bolt.
main frame front foot tube
M8 flat washer
M8 flat washer
seat
carriage
rear
handlebar
nylon nut
M8 washer
M8 x 70mm
allen bolt
M8 spring washer
M8 spring washer
M8 x 20mm allen bolt
M8 x 20mm allen bolt
rear
foot tube
STEP 2 – Attaching the Rear Handlebar
to the Seat Carriage
a) Attach the Rear Handlebar to the Seat
Carriage using two Allen Bolts.
b) Apply a Washer to the thread end of each Bolt,
and then install and tighten the two Nylon Nuts.
Occasionally our products contain components that are
pre-lubricated at the factory. We recommend that you
protect flooring, or anything else the parts may contact,
with newspaper or cloth.
ASSEMBLY INSTRUCTIONS
Figure 1 - Install Foot Tubes
Figure 2 - Install Rear Handlebar to Seat Carriage
seat carriage
backrest
M6 x 16mm
phillips bolt
M6 washer
seat
M6 washer
M6 x 16mm
phillips bolt
STEP 3 – Assembling Seat and
Backrest to Seat Carriage
a) Secure the Seat to the Seat Carriage using four
Phillips Bolts with a Washer on each Bolt.
b) Secure the Backrest to the Seat Carriage using
four Phillips Bolts with a Washer on each Bolt.
Figure 3 - Install Seat and Backrest
FRONT
REAR
NOTE: All location references, such as
front, rear, left or right, made in these
instructions are from the user being
on the equipment and facing forward.
Tools Required (included):
Allen Wrench
Multi Open End Wrench
Multi “T” Tool w/Phillips Screwdriver