PS50 & PS100
Recumbent & Upright Bike
Owner’s Guide
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Review for Your Safety
I S I
When using this exercise machine, basic precautions should
always be followed, which includes the following:
Read and understand all instructions and warnings prior to use.
Obtain a medical exam before beginning any exercise program.
If at any time during exercise you feel faint, dizzy, or experience
pain, stop and consult your physician.
Obtain proper instruction prior to use.
Inspect the bike for incorrect, worn, or loose components and do
not use until corrected, replaced, or tightened prior to use.
Do not wear loose or dangling clothing while using the bike.
Care should be used when mounting or dismounting the bike.
Read, understand, and test the emergency stop procedures before
use.
Disconnect all power before servicing the bike.
Do not exceed maximum user weight of 350 lbs.
Keep children and animals away.
All exercise equipment is potentially hazardous. If attention is not
paid to the conditions of equipment usage, death or serious injury
could occur.
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Quick Start Guide
The best way to learn to use the PS50 & PS100 Bikes is to keep
pressing keys to see what happens — explore it at your own pace.
Just Get On
and Ride!
•
•
Begin pedaling.
Starting Up
The display will wake up and prompt for your weight,
workout selection, and workout time.
•
Enter your workout parameters and press
, or
immediately press
workout.
for a quick start into a manual
The PS100 bike will retain your workout data for about 15 seconds
after you stop pedaling. The PS50 will pause indefinitely.
Pausing
Your
Workout
Press the Change Display key to change the workout data display.
Change
the Data
Display
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Table of Contents
1 - Riding Your
Bike
2 - The Display
3 - Manual and
Pre-Set Programs
page 19
page7
page 15
4 - Heart Rate
Control
5 - Designing an
Exercise Program
6 - Care and
Maintenance
page 39
page 29
page 23
Appendix A
Appendix B
Specifications
Maximum Heart Rate
and Target Heart Rate
page 45
page 41
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Chapter One
Riding Your Bike
In This Chapter:
Getting Comfortable
Using Your Heart Rate to Exercise
Using the Chest Strap
Using Contact Heart Rate
Getting the Best Results Possible
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Manual and Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Care and Maintenance
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Getting Comfortable
O: R Y B
The body weight setting does
Setting Your
Weight
Variations in human
not affect the calorie expenditure
calculation. Unlike treadmills or
other weight-bearing exercises,
calories burned during exercise
biking does not change with
different body weights.
exercise efficiency are another
potential source of error,
with differences of plus or
minus 10% common in the
population.
Seat
Adjustment
Adjust the seat so that
when your leg is fully
extended with your
feet in the pedals, your
knee is slightly bent.
While standing next to the bike, pull out the
seat adjust knob and lower the seat to the
lowest position. Next, get onto the bike with
one leg fully extended in a pedal, supporting
most of your weight. Grasp the horn of the
seat and pull it up under you to a snug fit,
letting the ratcheting mechanism lock the
knob and pin in place.
Upright
Bike Seat
Adjustment
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Riding Efficiently and Comfortably
O: R Y B
Riders are most efficient if they place
the ball of their foot in the center of
the pedal.
Foot
Position
Other riders are more comfortable
if the arch of their foot is against the
pedal. Riders are encouraged to be as
efficient as possible, but use your own
judgement in the comfort/efficiency
tradeoff.
Most riders will find a comfort/efficiency sweet spot at a
pedal cadence around 80 rpm. More serious riders desiring
maximum performance typically pedal at around 100 rpm. For
electromechanical and safety reasons, the bike will not provide
the fully requested workload when your pedal cadence falls below
55 rpm.
Pedal
Cadence
Breathe in a regular and relaxed manner. Many exercisers do
not breathe enough, which reduces their exercise capacity and
comfort. You might want to try breathing deeper and more
frequently to see if it helps your exercise regime.
Breathing
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Monitoring Your Heart Rate
O: R Y B
The PS50 & PS100 Bike has two ways of monitoring your heart
rate:
Monitoring
Your Heart
Rate
...By using a chest strap that transmits your heart rate to the bike
via radio...
...or by using the metal contact heart rate pads on the handlebars.
Upright HRC Pads
Recumbent HRC Pads
Although your bike functions fine without using the heart rate
monitoring feature, this kind of monitoring gives you valuable
feedback on your effort level. Chest strap monitoring also allows
you to use Heart Rate Control, which is the most advanced
exercise control system available.
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Using the Chest Strap Monitor
O: R Y B
When you wear a Polar® or compatible transmitter strap, the bike
will display your heart rate as a digital beats-per-minute (bpm)
readout.
Chest Strap
Heart Rate
Monitoring
The transmitter strap should be worn
directly against your skin, about one
inch below the pectoral muscles/breast
line (see picture below). Women should
be careful to place the transmitter be-
low their bra line.
Examples of Heart Rates
Found in Daily Life
An average 30-year-old might have a
resting heart rate, when sitting totally
still for several minutes, of 65. During
hard exercise that can be sustained for
10 to 15 minutes it might be around
140 continuously. A maximum heart
rate that requires maximal exercise for
several minutes to attain is 185.
Some moisture is necessary
between the strap and your
skin. Sweat from your exer-
cise works best, but ordinary
tap water may be used prior
to your workout if desired.
A 30-year-old in good shape might
have a resting heart rate near 55, and
might exercise for 20 minutes at a heart
rate of 160.
A world-class distance runner or
professional cyclist might have a resting
heart rate near 45.
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Contact Heart Rate
O: R Y B
The contact heart rate system lets you monitor your heart rate
without wearing a strap.
Contact
Heart Rate
(CHR)
Gently grasp the contact heart rate pads as shown below.
When the system detects your hands, a red heart will appear in
the Heart Rate field of the data display and will flash in time with
your heart beat. During this time, the system is analyzing and
locking in your heart rate. Within about 15 seconds, your digital
heart rate in beats per minute (bpm) should be displayed.
A Note on CHR Accuracy
CHR monitoring may be a bit less
accurate than a chest strap, since
the heart rate signals are much
stronger at the chest.
About 5% of the population cannot
be picked up by any CHR system.
This is because their heart is po-
sitioned in a more up-and-down
manner in their chest, as opposed
to leaning over to one side.
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For Best Results
O: R Y B
1. Exercise with smooth body motions. Avoid excessive body
motion, especially in your arms and upper body.
For Best
Results
2. Breathe smoothly and regularly, and avoid talking. (Talking
will cause unrepresentative heart rate spikes of 5 to 10
bpm.)
3. Grip the pads lightly, not tightly.
4. Make sure your hands are clean, free of both dirt and hand
lotions.
When using a Heart Rate Control (HRC) workout, it is best to
use chest strap monitoring. These workouts work best with the
extra accuracy gained from a chest-contact heart rate monitoring
system.
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Chapter Two
The Display
In This Chapter:
Your Display
The Upper Panel
The Lower Panel
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Manual and Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Care and Maintenance
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Your Display
T: T D
The bike display has two jobs: to let you control the bike opera-
tion, and to give you feedback about your workout. The
controls are simple and designed to be foolproof; it’s hard to press
a “wrong” key. You can monitor eight different kinds of
physiological data, and your workout progress is tracked
graphically with the center matrix display
Your Display
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The Upper Panel
T: T D
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The Lower Panel
T: T D
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Chapter Three
Manual and Pre-Set
Programs
In This Chapter:
How These Modes Work
Program Profiles
How Your Bike Controls Your Workout
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Manual and Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Care and Maintenance
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How These Modes Work
T: M P-S P
Manual control mode changes workload in 10-watt increments.
The workload stays the same at any pedal cadence (called
constant power control) unless you drop below 55 rpm. Below 55
rpm, workload is reduced along with pedal cadence, to prevent
the sensation of the pedals “locking up.”
Manual
Mode
Three different preset programs are available:
Pre-Set
Programs
•
•
•
C-V Workout, with the workload gradually rising until
you reach the middle of your workout time, then
gradually decreasing to the end.
Weight Loss, with a warmup stage increasing to a
steady-state workload for the majority of the workout,
then a cool-down at the end.
Hill Interval, with four work intervals separated by four
rest intervals.
The Random program creates a different program profile each
time you press the key.
Sixteen different levels are available to change the difficulty of a
program. The workload intensities expand and contract
depending on the level.
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Program Profiles
T: M P-S P
Program
Profiles
C-V Workout
Weight Loss
Hill Interval
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Chapter Four
Heart Rate Control
In This Chapter:
Constant HRC
HRC Options and Information
Target Heart Rate Chart
Heart Rate Control Programs
Important Points About HRC
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Manual and Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Care and Maintenance
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How These Modes Work
F: H R C
True’s heart rate control (HRC) workout lets the bike monitor
your relative exercise intensity by way of your heart rate, then
automatically adjust the workload to keep you at your desired
exercise intensity.
Constant
HRC
Your heart rate is a good measure of your body’s exercise stress
level. It reflects differences in your physical condition, how tired
you are, the comfort of the workout environment, even your diet
and emotional state. Thus, using heart rate to control workload
takes the guesswork out of your workout settings.
Consult your physician before using heart rate controlled work-
outs for advice on selecting a target heart rate range. Also, it is im-
portant to use the bike for several workouts in the manual mode
while monitoring your heart rate. Compare your heart rate with
how you feel to ensure your safety and comfort.
You need to wear a heart rate monitoring chest strap to use heart
rate control. See the “Monitoring Your Heart Rate” section in
Chapter 1 for a guide to proper usage.
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How These Modes Work
F: H R C
The PS50 & PS100 Bike has two types of heart rate control:
Types of
HRC
•
Constant: pick a target heart rate, and the bike will
control your workout from the very beginning so that
you reach your target within five to seven minutes.
•
Cruise Control: while in any program, set your
current heart rate as your target by pressing a single
key.
Remember to check with your physician before beginning any
exercise program. She can help determine an appropriate target
heart rate. Medications often affect heart rate.
Maximum
Heart Rate
And Target
Heart Rate
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Heart Rate Control Programs
F: H R C
Constant HRC is the best-known type of HRC, and is the easiest to
use. The bike will gradually raise your heart rate so that you reach
your target within 5 to 7 minutes.
Constant
HRC
Note that as you tire during your workout, especially in the last
third, workload will usually have to be reduced to keep you at a
steady target heart rate.
Cruise Control is the simplest way to enter Constant HRC train-
ing. While in manual or any program you can enter Constant HRC
by simply pressing the Heart Rate Control key. Your current heart
rate will be set as the target.
Cruise
Control
For best results, you should be at least five minutes into your
workout and warmed up. This will allow Cruise Control to more
accurately control your heart rate.
Remember, you must be wearing a chest strap, and your heart rate
should be displayed in the Heart Rate window.
To change your target heart rate press Heart Rate Control. Edit the
target using
/
or numeric keys and press
.
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Important Points About HRC
F: H R C
The heart rate monitor transmitter strap should be worn
Target
Heart Rate
Tips
according to the guidelines in Chapter 1.
If the transmitter strap is adjusted or moved while exercising,
heart rate monitoring may be temporarily affected.
If communication is lost for 30 seconds, the bike will exit the
HRC workout into a manual workout.
The transmitter strap sends a low-level radio signal to the bike, so
interference from other radio and sound waves (including
everything from cordless telephones to loudspeakers) is possible.
The good news is that this interference is usually quite brief. If
you continue to have intermittent heart rate display problems,
consult your local service technician, as the transmitter strap
batteries may be low.
Make sure you breathe smoothly and regularly.
Talking during your workout usually causes heart rate spikes of
five beats per minute or more, so avoid talking as much as
possible.
Maintain a smooth walking or running motion.
Two users wearing the same kind of transmitter at the same time
and in close proximity may cause false heart rate display readings.
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Chapter Five
Designing an Exercise
Program
In This Chapter:
The F.I.T. Concept Defined
Utilizing the F.I.T. Concept
Beginning Your F.I.T. Program
Establishing and Maintaining Fitness
Weight Management
A Sports Training Program
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Manual and Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Care and Maintenance
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The F.I.T. Concept Defined
F: D E P
The workout portion of your exercise program consists of three
major variables: Frequency, Intensity, and Time.
What is
the F.I.T.
Concept?
Frequency: How Often You Exercise
You should exercise three to five times a week to improve your
cardiovascular and muscle fitness. Improvements are significantly
smaller with less frequent exercise.
Intensity: How Hard You Exercise
Intensity of exercise is reflected in your heart rate. Exercise must
be sufficiently rigorous to strengthen your heart muscle and con-
dition your cardiovascular system. Only your doctor can prescribe
the target training heart range appropriate for your particular
needs and physical condition.
Start with exercise that stimulates you to breathe more deeply.
Alternate days of moderate and easy exercise to help your body
adapt to new levels of exertion without unnecessary strain.
If you are just beginning an exercise program, you may be most
comfortable using your bike at low workloads. As you use your
bike regularly, higher workloads may be more comfortable and
more effective.
If you feel out of breath before you have exercised 12 minutes, you
are probably exercising too hard.
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More F.I.T. Concept Overview
F: D E P
As your fitness level improves, you will need to increase your
workout intensity in order to reach your target heart rate. The
first increase may be necessary after two to four weeks of regular
exercise. Never exceed your target heart rate zone. Increase the
workload on the bike to raise your heart rate to the level
recommended by your doctor.
METs
One MET is the amount of energy your body uses when you’re
resting. If a physical activity has an equivalent of six METs, its
energy demands are six times that of your resting state. The MET
is a useful measurement because it accounts for differences in
body weight.
Time: How Long You Exercise
Sustained exercise conditions your heart, lungs, and muscles. The
longer you are able to sustain exercise within your target heart
range, the greater the aerobic benefits.
To begin, maintain two to three minutes of steady, rhythmic
exercise and then check your heart rate.
The initial goal for aerobic training is 12 continuous minutes.
Increase your workout time approximately one or two minutes
per week until you are able to maintain 20-30 continuous minutes
at your training heart rate.
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Utilizing the F.I.T. Concept
F: D E P
The F.I.T. concept is designed to help you begin a program
tailored to your needs. You may wish to keep an exercise log to
monitor your progress.
Using
the F.I.T.
Concept
You can get valuable fitness benefits from your True Bike. Using
the bike regularly may increase the ability of your heart and lungs
to supply oxygen and nutrients to exercising muscles over an
extended period of time. The bike will also help you develop
added muscle endurance and balanced strength throughout your
body.
Your
Fitness
Program
Calculate your maximum heart rate as a first step in developing
your fitness program. One formula to calculate average maximum
heart rate for one minute is:
Determining
Your Needs
220 - Age
To find your pulse, locate a vein on your neck or inside your wrist,
then count beats for ten seconds, then multiply by six.
It’s also important to know your target training zone or target
heart rate. The American College of Sports Medicine (ACSM)
suggests 55% to 65% for lower-conditioned users, 75% to 80% for
moderately conditioned users, and up to 90% for well-conditioned
users.
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Beginning Your F.I.T. Program
F: D E P
In addition to monitoring your heart rate as you exercise, be
certain of how quickly your heart rate recovers. If your heart rate
is over 120 beats per minute five minutes after exercising, or is
higher than normal the morning after exercising, your exertion
may be too strenuous for your current level of fitness. Reducing
the intensity of your workout is recommended.
The age-adjusted target heart rates indicated in the chart in
Appendix A reflect averages. A variety of factors (including
medication, emotional state, temperature, and other conditions)
can affect the exercise heart rate appropriate for you.
Warning: Consult your doctor to establish the exercise intensity
(target heart rate zone) appropriate for your age and condition
before beginning any exercise program.
Warm-Up: Slow and Deliberate Exercise
Beginning
Your
You are not warmed up until you begin to perspire lightly and
breathe deeper. Warming up prepares your heart and other
muscles for more intense exercise and helps you avoid premature
exhaustion. Start slowly, exploring different workloads until you
can comfortably sustain your exercise level. A good suggestion is
a minimum of three minutes. Perspiration on your brow is a good
indicator of a thorough warm-up. The older you are, the longer
your warm-up period should be.
Exercise
Program
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Your F.I.T. Concept Continued
F: D E P
Workout: Brisk and Rhythmic Exercise
The workout trains and conditions your heart, lungs, and muscles
to operate more efficiently. Increase exercise in response to your
heart rate to train and strengthen your cardiovascular system.
Concentrate on exercising smoothly.
Cool-Down: Slow and Relaxed Exercise
Cooling down relaxes your muscles and gradually lowers your
heart rate. Slowly reduce your workload until your heart rate is
below 60 percent of your maximum heart rate. The cool down
should last at least five minutes, followed by some light stretching
to enhance your flexibility.
Beginning a Fitness Program
If you cannot sustain 12 continuous minutes in your target heart
rate zone, exercise several times a day to get into the habit of
exercising.
Try to reach and maintain 60-65 percent of your maximum heart
rate. Alternate exercise with periods of rest until you can sustain
12 continuous minutes of exercise at 60-65 percent of your
maximum heart rate.
Begin exercising in three to five minute sessions.
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Establishing and Maintaining Fitness
F: D E P
If you can sustain 12 but not 20 continuous minutes of exercise in
your target heart rate zone:
Establishing
Aerobic
Fitness
Exercise three to five days a week.
Rest at least two days per week.
Try to reach and maintain 60-75 percent of your maximum heart
rate with moderate rhythmic exercise.
Begin with 12 continuous minutes. Increase your time by one to
two minutes per week until you can sustain 20 continuous
minutes.
If you can sustain 20 continuous minutes in your target heart rate
zone, begin to increase the length and intensity of your workout:
Maintaining
Aerobic
Fitness
Exercise four to six days a week or on alternate days.
Try to reach and maintain 70-85 percent of your maximum heart
rate with moderate to somewhat hard exercise.
Exercise for 20-30 minutes.
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Weight Management
F: D E P
Consistent aerobic exercise will help you change your body
composition by lowering your percentage of body fat. If weight
loss is a goal, combine an increase in the length of your workouts
with a moderate decrease in caloric intake. For weight control,
how long and how often you exercise is more important than how
hard you exercise.
Managing
Weight
Exercise four to five times a week.
Try to reach and maintain 60-75 percent of your maximum heart
rate with moderate exercise.
Exercise for 30-45 minutes at 60-65 percent of your target heart
rate.
Here are some tips to achieving your weight management goal:
Consume most of your dietary calories at breakfast and lunch,
and eat a light dinner. Do not eat close to bedtime.
Exercise before meals. Moderate exercise will help suppress your
appetite.
Take exercise breaks throughout the day to help increase
metabolism (calorie expenditure).
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A Sports Training Program
F: D E P
When you are training to improve strength and performance:
Sports
Training
Exercise four to five days a week. Alternate exercise days and
intervals of hard to very hard exercise with easy to moderate
exercise.
Exercise for 30 minutes or longer.
Warning: these strategies are intended for average healthy adults.
If you have pain or tightness in your chest, an irregular heartbeat,
shortness of breath or if you feel faint or have any discomfort
when you exercise, Stop! Consult your physician before
continuing. Remember, every workout should begin with a
warm-up and finish with a cool-down.
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Chapter Six
Care and Maintenance
In This Chapter:
How to Care for Your Bike
Chapter 1: Riding Your Bike
Chapter 2: The Display
Chapter 3: Manual and Pre-Set Programs
Chapter 4: Heart Rate Control
Chapter 5: Designing an Exercise Program
Chapter 6: Care and Maintenance
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The F.I.T. Concept Defined
S: C M
Your PS50 & PS100 Bike doesn’t require any routine maintenance,
not even lubrication. Keeping it clean is the most important task.
How to Care
For Your
Bike
After every workout: Perspiration should be wiped from the
control console, contact heart rate pads, shrouds, and seat.
Weekly: Wipe down your PS50 & PS100 Bike once a week with a
water-dampened soft cloth. On the contact heart rate pads, use a
glass cleaning solution. Be careful not to get excessive moisture
between the edge of the overlay panel and the console, as this
might create an electrical hazard or cause the electronics to fail.
Expert service and maintenance at a reasonable cost are available
through your factory-trained, authorized True Fitness dealer. The
dealer maintains a stock of repair and replacement parts and has
the technical knowledge to meet your service needs.
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Appendix A
Appendix A
Maximum Heart Rate and
Target Heart RAte
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Appendix A
Target
Heart Rate
Chart
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Appendix A
Remember to check with your physician before beginning any
exercise program. She can help determine an appropriate target
heart rate. Medications often affect heart rate.
Check
with Your
Physician
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Appendix B
Appendix B
Specifications
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Appendix B
Workload Range: 30 – 450 watts. (PS100); 30 - 350 watts.
Weight: Recumbent, 180 pounds.
Specifications
Maximum User Weight: 350 pounds.
Workload Control System: self-generating hybrid brake.
Specifications and operation subject to change without notice.
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F o u n d e d 1 9 8 1
865 Hoff Road
O’Fallon, MO 63366
800.426.6570
truefitness.com
©2007 TRUE FITNESS TECHNOLOGY, INC.
TRUE is a registered trademark of TRUE FITNESS.
Specifications subject to change.
Rev1 SR06-07
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