Model No. RBEX3976.0
Serial No.
USER'S MANUAL
Serial Number
Decal
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BEFORE YOU BEGIN
®
Congratulations for selecting the new REEBOK RB
310 exercise cycle. Cycling is one of the most effec-
tive exercises for increasing cardiovascular fitness,
building endurance, and toning the entire body. The
RB 310 exercise cycle offers an impressive array of
features to let you enjoy this healthful exercise in the
convenience and privacy of your home.
model number and serial number before calling. The
model number is RBEX3976.0. The serial number can
be found on a decal attached to the exercise cycle
(see the front cover of this manual).
To avoid a registration fee for any service needed
under warranty, you must register the exercise
For your benefit, read this manual carefully before
you use the exercise cycle. If you have questions
after reading this manual, please see the front cover
of this manual. To help us assist you, note the product
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Pulse Sensor
Console
Upright Knob
Water Bottle Holder*
Backrest
Seat
Pedal/Strap
Wheel
Leveling Foot
Game Controller
Handlebar
Handle
*No water bottle is included
3
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ASSEMBLY
To hire an authorized service technician to assemble the exercise cycle, call toll-free 1-800-445-2480.
Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed.
Assembly requires the included tools and your own adjustable wrench
driver
and Phillips screw-
.
Use the part drawings below to identify the small parts used in assembly. The number in parentheses below
each drawing is the key number of the part, from the PART LIST on page 21. The number following the paren-
theses is the quantity needed for assembly. Note: Some small parts may have been preattached. If a part is
not in the parts bag, check to see if it has been preattached.
M4 x 16mm
M6 Washer
(88)–7
M8 Split
Round Head
Screw (80)–4
M8 x 16mm Button
Screw (54)–6
M8 x 19mm Button
Screw (77)–4
Washer (55)–14
M6 x 38mm Button
Screw (94)–3
M8 x 50mm Button
Screw (52)–4
M6 x 42mm Button
Screw (81)–4
M10 x 63mm Bolt Set (62)–1
1. Orient the Left Front Stabilizer (15) with the Wheel (17)
positioned as shown. Attach the Left Front Stabilizer to
the left side of the Frame (1) with three M8 x 16mm
Button Screws (54) and three M8 Split Washers (55).
1
15
17
Attach the Right Front Stabilizer (not shown) to the
right side of the Frame (1) in the same way.
1
55
54
55
54
4
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2. While another person lifts the rear of the Frame (1),
attach the Rear Stabilizer (16) to the Frame with four
M8 x 50mm Button Screws (52) and four M8 Split
Washers (55).
2
1
16
55
52
55
52
3. Tighten the Upright Knob (7) into the Frame (1).
3
7
1
4. While another person holds the Upright (2) near the
Frame (1), use the wire tie in the Upright to pull the
Upper and Main Wire Harnesses (42, 43) through the
Upright. See the inset drawing. Tie the wire tie to the
ends of the Wire Harnesses. Then, pull the other end
of the wire tie upward out of the top of the Upright.
4
42
43
Avoid pinching
and damaging
the wires.
2
Attach the Upright (2) to the Frame (1) with an M10 x
63mm Bolt Set (62). Be careful to avoid pinching the
Wire Harnesses (42, 43).
Wire Tie
42, 43
62
1
62
5. The Console (4) requires four “D” batteries (not includ-
ed); alkaline batteries are recommended. Remove the
battery cover from the back of the Console. Next,
insert four batteries into the battery compartment;
make sure that the batteries are oriented as shown
by the diagram inside the battery compartment.
Then, reattach the battery cover.
5
Batteries
Batteries
4
Battery
Cover
5
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6. While another person holds the Console (4) near the
Upright (2), connect the console wire harnesses to the
Upper and Main Wire Harnesses (42, 43). Insert the
excess wire downward into the Upright.
6
4
Avoid pinching and
damaging the wires.
42
Attach the Console (4) to the Upright (2) with four
M4 x 16mm Round Head Screws (80). Be careful to
avoid pinching the Wire Harnesses (42, 43).
80
80
43
2
Console
Wire
Harnesses
7. Attach the Seat (9) and the Backrest Bracket (3) to the
Seat Bracket (11) with four M6 x 42mm Button
Screws (81) and four M6 Washers (88) as shown.
Start all four Button Screws before you tighten any
of them.
7
9
11
3
88
88
81
81
8. Attach the Backrest (8) to the Backrest Bracket (3)
with three M6 x 38mm Button Screws (94) and three
M6 Washers (88). Start all three Button Screws
before you tighten any of them.
8
8
3
88
94
94
88
88
6
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9. While another person holds the Seat Bracket (11) near
the Seat Carriage (41), connect the Right Controller
Wire (93), which has a tag attached, to the wire on the
Rear Wire Harness (51), which also has a tag
attached. Then, connect the Left Controller Wire (98)
to the Rear Wire Harness. Make sure the connectors
on the Controller Wires (93, 98) are positioned side
by side under the plastic cover on the Seat
Bracket.
9
Avoid pinching and
damaging the wires.
Attach the Seat Bracket (11) to the Seat Carriage (41)
with four M8 x 19mm Button Screws (77) and four M8
Split Washers (55).
77
55
Plastic
Cover
98
11
93
41
55
77
51
10. Identify the Left Pedal (22), which is marked with an
“L.” Using an adjustable wrench, firmly tighten the
Left Pedal counterclockwise into the Left Crank
Arm (24). Tighten the Right Pedal (not shown) clock-
wise into the Right Crank Arm (not shown). Important:
Tighten both Pedals as firmly as possible. After
using the exercise cycle for one week, retighten
the Pedals.
10
25
22
Adjust the Left Pedal Strap (25) to the desired posi-
tion, and press the end of the Left Pedal Strap onto
the tab on the Left Pedal (22). Adjust the Right
Pedal Strap (not shown) in the same way.
24
11. Make sure that all parts are properly tightened before you use the exercise cycle. Note: After assembly is
completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor.
7
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EXERCISE CYCLE OPERATION
HOW TO ADJUST THE PEDAL STRAPS
HOW TO ADJUST THE UPRIGHT
To adjust the pedal
straps, first pull the
ends of the straps
off the tabs on the
pedals. Adjust the
The upright can be
adjusted to the posi-
tion that is the most
comfortable for you.
To adjust the
Upright
Pedal
Strap
straps to the
upright, first raise
the upright so that it
desired position,
and then press the
ends of the straps
back onto the tabs.
Upright
Knob
is not resting on the
upright knob. Next,
turn the upright
Tab
knob clockwise or
counterclockwise to
raise or lower the
upright. Then, rest
the upright on the upright knob.
HOW TO ADJUST THE SEAT
The seat can be
adjusted forward or
backward to the
position that is the
most comfortable
for you. To adjust
the seat, push
Seat
down on the seat
handle, slide the
seat to the desired
position, and then
pull up on the han-
dle to lock the seat
in place.
Handle
8
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CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
Interactive Games
The console also features four motivational interactive
games. Using the dual game controllers, play the chal-
lenging Fat Blocker™ game or the fast-paced Calorie
Destroyer™ game during your workouts—the harder
you exercise, the greater your advantage! Or, use your
wits and the interactive touch screen to win credits
while playing the classic card game of Blackjack or
Texas Hold ‘Em.
The revolutionary console offers an array of features
designed to make your workouts more effective and
enjoyable. When you use the manual mode of the con-
sole, you can change the resistance of the pedals with
the touch of a button. While you exercise, the console
will display continuous exercise feedback. You can
even measure your heart rate using the handgrip pulse
sensor.
To use the manual mode of the console, follow the
steps beginning on page 10. To use a smart program,
see page 11. To play the Fat Blocker game, see
page 13. To play the Calorie Destroyer game, see
page 14. To play the Blackjack game, see page 15.
To play the Texas Hold ‘Em game, see page 16.
Smart Programs
The console offers ten smart programs. Each program
automatically changes the resistance of the pedals
and prompts you to vary your pedaling pace as it
guides you through an effective workout.
9
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Follow your progress with the display.
HOW TO USE THE MANUAL MODE
4
The upper left corner of the display will show
the elapsed time. Note: When a program is select-
ed, the display will show the time remaining in the
program instead of the elapsed time.
Note: If there is a sheet of clear plastic on the face
of the console, remove the plastic.
Begin pedaling or press any button on the
1
console to turn on the console.
A moment after you begin pedaling or press a
button, the display will light.
Select the manual mode.
2
Each time you
turn on the con-
sole, the manual
mode will be
selected. If you
have selected a
program, reselect
the manual mode by pressing the Program button
repeatedly until the words MANUAL MODE
appear in the lower left corner of the display.
The lower left corner of the display will show
the distance you have pedaled, in miles or kilome-
ters.
Change the resistance of the pedals as
3
desired.
The upper right corner of the display will show
the approximate number of calories you have
burned. The upper right corner of the display will
also show your heart rate when you use the hand-
grip pulse sensor (see step 5 on page 11).
As you pedal,
change the resis-
tance of the ped-
als by pressing
the increase and
The lower right corner of the display will show
your pedaling pace in miles or kilometers per
hour.
decrease buttons
repeatedly. Note:
After you press the buttons, it will take a moment
for the pedals to reach the selected resistance
level.
The center of the display will show the resis-
tance setting of the pedals for a few seconds each
time the resistance setting changes.
You can also view selected information at a larger
size. Press the Display button repeatedly to view
time and distance information, time and calorie
information, or time and pace information. Press
the Display button again to view all information.
The console has three backlight options. The “On”
option keeps the backlight on while the console is
on. To conserve the batteries, the “Auto” option
keeps the backlight on only while you are pedal-
ing. The “Off” option turns the backlight off. To
select a backlight option, first press and hold
down the Program button for several seconds.
Next, press the increase button to select the
desired backlight option. Then, press the Program
button to save your selection.
10
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The console can show speed and distance in
either miles or kilometers. The letters MPH or
KM/H will appear in the display to show which unit
of measurement is selected. To change the unit of
measurement, first press and hold down the
Program button for several seconds. Next, press
the decrease button to select the desired unit of
measurement. Then, press the Program button to
save your selection.
HOW TO USE A SMART PROGRAM
Begin pedaling or press any button on the
1
console to turn on the console.
A moment after you begin pedaling or press a
button, the display will light.
Select a smart program.
2
Measure your heart rate if desired.
If there are
5
To select one of
Profile
the ten smart pro-
sheets of clear
grams, press the
Contacts
plastic on the
Program button
metal contacts
repeatedly until
on the handgrip
PROGRAM 1, 2,
pulse sensor,
3, 4, 5, 6, 7, 8, 9,
remove the plas-
or 10 appears in
tic. To measure
the display. The program time and a profile of the
resistance settings for the program will also
appear in the display.
your heart rate,
hold the handgrip
pulse sensor with
your palms resting against the metal contacts.
Avoid moving your hands or gripping the con-
tacts too tightly.
Begin pedaling to start the program.
3
Each program is divided into either 20, 30, or 45
one-minute segments. One resistance setting and
one target pace setting are programmed for each
segment. Note: The same resistance setting and/or
target pace setting may be programmed for two or
more consecutive segments.
When your pulse is detected, one, two, or three
dashes will appear in the display, and then your
heart rate will be shown. For the most accurate
heart rate reading, hold the contacts for at least 15
seconds. Note: If you continue to hold the hand-
grip pulse sensor, the display will show your heart
rate for up to 30 seconds.
The resistance setting and the target pace setting
for the first segment will appear in the center of
the display for a few seconds. The resistance set-
ting will then be indicated by the height of the
flashing column of the profile in the display. The
resistance settings for the next several segments
will be indicated by the heights of the columns to
the right of the flashing column.
If the display does not show your heart rate, make
sure that your hands are positioned as described.
Be careful not to move your hands excessively or
to squeeze the metal contacts too tightly. For opti-
mal performance, clean the metal contacts using
a soft cloth; never use alcohol, abrasives, or
chemicals to clean the contacts.
When the first segment of the program ends, the
resistance setting and the target pace setting for
the second segment will appear in the center of
the display for a few seconds to alert you. The
entire profile will then shift one column to the left,
and the pedals will automatically adjust to the
resistance setting for the second segment.
When you are finished exercising, the console
will turn off automatically.
6
If the pedals do not move for several seconds, a
tone will sound and the console will pause. If the
pedals do not move for several minutes and the
buttons are not pressed, the console will turn off
and the display will be reset.
11
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As you exercise,
The program will continue in this way until the last
segment ends. To stop the program at any time,
stop pedaling. A tone will sound and the time will
begin to flash in the display. To restart the pro-
gram, simply resume pedaling.
you will be
prompted to keep
your pedaling
pace near the
target pace set-
Follow your progress with the display.
ting for the cur-
4
5
6
rent segment. When an upward arrow appears in
the display, increase your pace. When a down-
ward arrow appears in the display, decrease your
pace. When no arrows appear, maintain your cur-
rent pace.
See step 4 on page 10.
Measure your heart rate if desired.
See step 5 on page 11.
Important: The target pace settings are intend-
ed only to provide motivation. Your actual
pace may be slower than the target pace set-
tings. Make sure to exercise at a pace that is
comfortable for you.
When you are finished exercising, the console
will turn off automatically.
See step 6 on page 11.
If the resistance setting for the current segment is
too high or too low, you can manually override the
setting by pressing the increase and decrease
buttons. Important: When the current segment
of the program ends, the pedals will automati-
cally adjust to the resistance setting for the
next segment.
12
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Your goal is to
maneuver the
HOW TO PLAY THE FAT BLOCKER GAME
Complete Row
blocks so that they
form a complete
row of black
The Fat Blocker game requires quick thinking and fast
reflexes. In addition to the console buttons, you will
use the four-button game controllers on the handlebar
to play the game. Follow the steps below to play the
Fat Blocker game.
squares across
the entire arena.
Each time you complete a row of black squares,
the row will disappear, and all blocks above will
move downward one row.
Begin pedaling or press any button on the
1
console to turn on the console.
As you play, the blocks will fall faster and faster;
however, your pedaling pace will affect the speed
of the blocks—the faster you pedal, the more
slowly the blocks will fall, giving you extra time to
position and orient the blocks. The game will con-
tinue until any part of a stacked block reaches the
top of the arena.
A moment after you begin pedaling or press a
button, the display will light.
Select the Fat Blocker game.
2
To select the Fat Blocker game, press the Fitness
Games button repeatedly until the words FAT
BLOCKER appear at the top of the display.
When the game ends, the display will show your
final score and the level of play that you reached.
The display will then show the four highest scores
recorded since the scores were reset. If desired,
press and hold down the right button on either
controller to reset the scores. Note: If your score
is one of the four highest, the display will prompt
you to enter a name consisting of three letters or
digits. While the line below the first letter is flash-
ing, press the up and down buttons on either con-
troller to select the desired letter or digit. Next,
press the right button on either controller and
select another letter or digit. Repeat this process
to select a third letter or digit. Then, press the
right button on either controller again. The display
will then show the four highest scores recorded
since the scores were reset.
Pedal to start the game.
3
When you start the Fat Blocker game, a game
arena will appear in the center of the display.
Follow your progress with the display.
4
5
While you exercise and play the Fat Blocker
game, the corners of the display will show the
elapsed time, the approximate number of calories
you have burned, and your pedaling pace. In addi-
tion, the display will show your current score and
the game level that you have reached.
A block composed of four or five black squares
will slowly move downward until it reaches the
bottom of the arena. Another block will then move
downward. There are blocks of eight different
shapes. As each block falls, you can move it to
the left or right using the left and right buttons on
the left controller. In addition, you can rotate the
block counterclockwise or clockwise using the left
and right buttons on the right controller. Once you
have positioned and oriented a block, you can
speed its motion to the bottom of the arena, if
desired, by pressing the down button on either
controller.
To pause the game, press the Display button. To
resume the game, press the Display button
repeatedly until the words FAT BLOCKER appear
at the top of the display, and then begin pedaling.
When you are finished exercising, the console
will turn off automatically.
See step 6 on page 11.
13
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Between the drones and the laser blaster are five
shields. You can hide the laser blaster below a
shield if desired. However, each time a shield is
hit by a laser, a piece will be vaporized.
HOW TO PLAY THE CALORIE DESTROYER GAME
The Calorie Destroyer game is a fast-paced game that
pits you against a squadron of laser-firing drones. In
addition to the console buttons, you will use the four-
button game controllers on the handlebar to play the
game. Follow the steps below to play the Calorie
Destroyer game.
Your goal is to keep the laser blaster from being
hit and to keep any drone from reaching the bot-
tom of the arena. If the laser blaster is hit, it will
be disabled and another laser blaster will appear
in its place; there are a total of four laser blasters.
If you vaporize the entire squadron of drones, a
new squadron will appear.
Begin pedaling or press any button on the
1
console to turn on the console.
As you play, the drones will move faster and
faster. The game will continue until all four laser
blasters are disabled or a drone reaches the bot-
tom of the arena.
A moment after you begin pedaling or press a
button, the display will light.
Select the Calorie Destroyer game.
2
When the game ends, the display will show the
level of play that you reached and your final
score. The display will then show the four highest
scores recorded since the scores were reset. If
desired, press and hold down the right button on
either controller to reset the scores. Note: If your
score is one of the four highest, the display will
prompt you to enter a name consisting of three
letters or digits. While the line below the first letter
is flashing, press the up and down buttons on
either controller to select the desired letter or
digit. Next, press the right button on either con-
troller and select another letter or digit. Repeat
this process to select a third letter or digit. Then,
press the right button on either controller again.
The display will then show the four highest scores
recorded since the scores were reset.
To select the Calorie Destroyer game, press the
Fitness Games button repeatedly until the word
DESTROYER appears at the top of the display.
Pedal to start the game.
3
When you start the Calorie Destroyer game, a
game arena will appear in the display. Three rows
of drones will begin to move across the top of the
arena, periodically firing their lasers downward.
Each time the drones reach the left or right side
of the arena, they will reverse direction and move
downward.
Follow your progress with the display.
4
5
While you exercise and play the Calorie Destroyer
game, the upper left corner of the display will
show the elapsed time. In addition, the display will
show the game level that you have reached and
your current score.
To pause the game, press the Display button. To
resume the game, press the Display button
repeatedly until the word DESTROYER appears at
the top of the display, and then begin pedaling.
At the bottom of the arena is a laser blaster. You
can fire the laser blaster at the drones by press-
ing the up button on either controller. In addition,
while you are pedaling, you can move the laser
blaster to the left or right using the left and right
buttons on either controller. The faster you pedal,
the faster the laser blaster will move.
When you are finished exercising, the console
will turn off automatically.
See step 6 on page 11.
14
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HOW TO PLAY THE BLACKJACK GAME
Blackjack is a casino-style card game in which you
compete against the dealer to win credits. Your goal
during each hand of the game is to have the highest
point total that does not exceed 21 points. You will use
the interactive touch screen on the display to play the
game. Follow the steps below to play Blackjack.
Note: For detailed instructions on how to play
Blackjack, consult a card game rule book or other
card game resource.
Begin pedaling or press any button on the
1
console to turn on the console.
Count the point total of your cards and tap the
screen to select a game option. You can choose
to HIT, STAND, or DOUBLE. Repeat this action
as necessary until the hand ends.
A moment after you begin pedaling or press a
button, the display will light.
Select the Blackjack game.
When the hand ends, the result and the point
totals for you and the dealer will appear in a box
on the right side of the display. To continue the
game, tap the center of the screen.
2
To select the Blackjack game, press the Fitness
Games button repeatedly until the word
BLACKJACK appears at the top of the display.
The game will continue in this way indefinitely or
until you have no credits available to bet. If you
have no credits to bet, the words GAME OVER
and the game time will appear in the display. To
play Blackjack again, tap the prompt box on the
screen. To exit the game at any time, press the
Fitness Games button.
Tap the screen to start the game.
3
As you pedal, tap the screen to begin the
Blackjack game. After a moment, the words
PLACE YOUR BET will appear in the display. Tap
the screen to select the amount you want to bet
on this hand. Note: You begin each game with
500 credits. As you win or lose credits during the
game, your current total will be shown in the
upper right corner of the display.
Follow your progress with the display.
4
5
While you pedal and play the Blackjack game, the
upper left corner of the display will show the
elapsed time. To view additional exercise informa-
tion, press the Display button repeatedly.
After you place a bet, a representation of a game
table will appear in the display. The dealer’s cards
will appear in the upper left corner of the display.
Your cards will appear in the lower left corner of
the display. The game options will appear in three
boxes on the right side of the display.
When you are finished exercising, the console
will turn off automatically.
See step 6 on page 11.
15
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the display. The black X in the display indicates
the location of the dealer button. The black arrow
indicates which player’s turn it is.
HOW TO PLAY THE TEXAS HOLD ‘EM GAME
Texas Hold ‘Em is a popular poker game in which you
compete against other players to win credits. Your
objective is to form the best five-card poker hand from
your two hole cards and the five community cards
shared by all the players. You will use the interactive
touch screen on the display to play the game. Follow
the steps below to play Texas Hold ‘Em.
When it is your turn, assess your cards and tap
the C/R/F game option box to make a betting
decision; you can choose to CALL, RAISE, or
FOLD. You can also tap the CARDS box to view
your cards and any community cards on the table
before making a decision. Note: In some circum-
stances, you can choose to CHECK instead of
CALL.
Note: For detailed instructions on how to play
Texas Hold ‘Em, consult a card game rule book or
other card game resource.
If you decide to RAISE, tap the upward and
downward arrow boxes to select the desired num-
ber of credits, and then tap the OK box.
Begin pedaling or press any button on the
1
console to turn on the console.
After you make your betting decision, play will
continue with the other players. Continue to make
betting decisions throughout the betting rounds
and the deals. When the flop is dealt, three cards
will appear in the upper left area of the display.
Additional cards will appear in this area when the
turn and river are dealt. Assess these cards and
make betting decisions as before. During the
game, the other players may fold, bust, or contin-
ue to a showdown.
A moment after you begin pedaling or press a
button, the display will light.
Select the Texas Hold ‘Em game.
2
To select the Texas Hold ‘Em game, press the
Fitness Games button repeatedly until the words
TEXAS HOLD ‘EM appear at the top of the dis-
play.
Tap the screen to start the game.
3
The player with the best five-card hand in any
combination of hole and community cards will win
the showdown.
As you pedal, tap the screen to begin the Texas
Hold ‘Em game. After you start the game, a repre-
sentation of a game table will appear in the dis-
play. Your hole cards will be shown in the lower
left corner of the display. The number of credits in
the pot will be shown in the black box in the cen-
ter of the display. The amount bet by each player
will be shown along the right side of the display. A
game option box will be shown below the pot.
After the showdown, the word WINS: will appear
in the center of the display. The number of credits
won by each player will be shown along the right
side of the display. To view the cards held by the
other players, tap the number of credits won by
each player.
The game will continue in this way until you win
all the other players’ credits or until you have no
credits available to bet. To exit the game at any
time, press the Fitness Games button.
Follow your progress with the display.
4
5
While you pedal and play the Texas Hold ‘Em
game, the upper left corner of the display will
show the elapsed time. To view additional exercise
information, press the Display button repeatedly.
When you are finished exercising, the console
will turn off automatically.
During the game, player information will appear
along the right side of the display. Your player
information is located in the lower right corner of
See step 6 on page 11.
16
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MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the exercise cycle reg-
ularly. Replace any worn parts immediately.
HANDGRIP PULSE SENSOR TROUBLESHOOTING
If the handgrip pulse sensor does not function properly,
see step 5 on page 11.
To clean the exercise cycle, use a damp cloth and a
small amount of mild soap. Important: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
HOW TO MOVE THE EXERCISE CYCLE
To move the exercise cycle, hold the handle on the
rear stabilizer and carefully lift it until the exercise
cycle can be moved on the front wheels. Carefully
move the exercise cycle to the desired location and
then lower it.
BATTERY REPLACEMENT
If the console display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 5 on page
5 for replacement instructions.
HOW TO LEVEL THE EXERCISE CYCLE
After the exer-
cise cycle has
been moved to
the location
Wheel
where it will be
used, make sure
that the ends of
Leveling
Foot
both front stabi-
lizer are touching
the floor. If the
exercise cycle
rocks slightly during use, turn one or both of the level-
ing feet under the front stabilizers until the rocking
motion is eliminated.
Handle
17
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EXERCISE GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. 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 num-
ber in your training zone as you exercise. For maxi-
mum fat burning, adjust the intensity of your exercise
until your heart rate is near the middle number in your
training zone as you exercise.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
Aerobic Exercise
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.
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes.
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers above
your age. The three numbers are your “training zone.”
The lowest number is the recommended heart rate for
fat burning; the middle number is the recommended
heart rate for maximum fat burning; the highest num-
ber is the recommended heart rate for aerobic exer-
cise.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if
desired. Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
18
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SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the
right. Move slowly as you stretch—never bounce.
1
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
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
3
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
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.
4
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
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.
19
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NOTES
20
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PART LIST—MODEL NO. RBEX3976.0
R1206A
Key No. Qty.
Description
Key No. Qty.
Description
1
1
1
1
1
2
2
1
1
1
2
1
2
1
1
1
1
2
1
2
2
1
1
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
1
2
1
Frame
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
#
4
1
6
14
1
16
4
4
1
1
1
4
2
1
2
1
1
2
1
4
7
4
1
1
4
4
4
4
4
4
4
1
8
2
1
1
7
3
2
3
1
1
3
1
1
2
1
1
1
1
M8 x 50mm Button Screw
Pillow Block
2
Upright
3
Backrest Bracket
Console
M8 x 16mm Button Screw
M8 Split Washer
Seat Rail Endcap
M4 x 16mm Screw
M6 x 13mm Button Screw
Small Snap Ring
Tension Wheel
4
5
Crank Cover
Accent Ring
6
7
Upright Knob
Backrest
8
9
Seat
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
Game Grip
Snap Ring
Seat Bracket
Controller
M10 x 63mm Bolt Set
Wheel Bushing
Left Front Side Shield
Right Front Side Shield
Left Front Stabilizer
Rear Stabilizer
Wheel
M6 Nut
Stop Block
Front Stabilizer Endcap
Seat Bracket Endcap
M8 x 38mm Bolt
Wheel Bolt
Right Pedal Strap
Leveling Foot
Upright Bushing
Right Pedal
M6 x 38mm Bolt
Seat Carriage Wheel
M6 Nylon Locknut
M6 x 20mm Button Bolt
Water Bottle Holder
Tension Spring
Left Pedal
Right Crank Arm
Left Crank Arm
Left Pedal Strap
Left Side Shield
Right Side Shield
Large Snap Ring
Pulley
M5 x 16mm Button Screw
M8 x 19mm Button Screw
Seat Carriage Block
Block Snap Ring
M4 x 16mm Round Head Screw
M6 x 42mm Button Screw
M4 x 16mm Flange Screw
Frame Endcap
Magnet
Crank
Steel Washer
Crank Bearing
Flywheel
M4 x 19mm Screw
Crank Cover
“C” Magnet
M8 x 52mm Button Bolt
M8 Flange Nut
Resistance Cable
Spring
M6 Washer
Resistance Motor
Idler
M8 Jamnut
Tension Plate
Right Front Stabilizer
Seat Carriage
Upper Wire Harness
Main Wire Harness
Flywheel Spacer
Clamp
M6 x 50mm Bolt
Rail
Right Controller Wire
M6 x 38mm Button Screw
M4 x 12mm Screw
Upright Cover
Reed Switch/Wire
Drive Belt
M4 x 10mm Screw
Left Controller Wire
Lower Wire Harness
Hex Key
Rear Stabilizer Endcap
Foam Grip
Flange Screw
Rear Wire Harness
#
User’s Manual
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
21
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EXPLODED DRAWING A—MODEL NO. RBEX3976.0
R1206A
10
12
9
97
57
77
55
12
10
55
77
84
11
97
57
67
13
57
55
77
55
77
84
57
8
6
5
74
3
49
79
59
78
94
41
78
5
88
6
79
78
71
71
59
94
57
79
88
78
79
88
88
14
57
57
81
84
26
27
84
84
57
84
22
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EXPLODED DRAWING B—MODEL NO. RBEX3976.0
R1206A
80
4
2
62
21
20
51
31
18
69
17 63
66
20
63
23
89
85
57
50
96
62
73
40
19
42
29
68
73
7
55
54
55
54
89
87
72
32
86
34
45
28
35
84
57
46
24
50
58
72
82
30
39
33
37
70
58
61
91
92
64
91
76
44
53
33
65
91
58
76
85
83
89
63
72
17
76
38
63
72
15
69
93
98
76
36
72
90
95
66
75
55
60
56
1
90
55
19
43
48
54
99
25
22
16
47
55
48
52
23
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ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to give
the following information when contacting us:
• the MODEL NUMBER of the product (RBEX3976.0)
• the NAME of the product (REEBOK RB 310 exercise cycle)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST on page 21)
REEBOK and the Vector Logo
are registered trademarks and service marks of Reebok. This product is
manufactured and distributed under license from Reebok International.
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of one (1) year from the date of purchase.
There is a lifetime warranty on the frame. This warranty extends only to the original purchaser. ICON's
obligation under this warranty is limited to replacing or repairing, at ICON's option, the product through
one of its authorized service centers. All repairs for which warranty claims are made must be pre-autho-
rized by ICON. If the product is shipped to a service center, freight charges to and from the service cen-
ter will be the customer’s responsibility. For in-home service, the customer will be responsible for a mini-
mal trip charge. This warranty does not extend to any product or damage to a product caused by or attrib-
utable to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON
authorized service center; products used for commercial or rental purposes; or products used as store dis-
play models. 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 or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, 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 is limited in its 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 which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 242437 R1206A
Printed in USA © 2006 ICON IP, Inc.
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