USER’S MANUAL
CYBEX 350A HOME ARC TRAINER
MODEL NUMBER: 350A
USER WEIGHT LIMITATION: 300lbs (135 kg)
SERIAL NUMBER (found on frame):
PS-MU-R350A-12-A3
P/N LT-20018-4 Revision B
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3
POWER REQUIREMENTS
Power Requirements:
IMPROPER CONNECTION OF THE EQUIPMENT GROUNDING CONNECTOR CAN RESULT IN A RISK OF AN ELECTRIC
SHOCK. CHECK WITH A QUALIFIED ELECTRICIAN OR SERVICE PROVIDER IF YOU ARE IN DOUBT AS TO WHETHER THE
UNIT IS PROPERLY GROUNDED. DO NOT MODIFY THE PLUG PROVIDED WITH THE PRODUCT. IF THE PLUG WILL NOT
FIT THE OUTLET; HAVE A PROPER OUTLET INSTALLED BY A QUALIFIED ELECTRICIAN.
The Home Arc Trainer can be seriously damaged by sudden voltage changes in your home’s electrical power. Voltage spikes,
surges and noise interference can result from weather conditions or from other appliances being turned on or off. To reduce the
possibility of damage, always use a surge protector (not included) with your unit.
Surge protectors can be purchased at most hardware stores. The manufacturer recommends a single outlet surge protector with a
UL 1449 rating as a Transient Voltage Surge Suppressor (TVSS) with a UL suppressed voltage rating of 400V or less and an
electrical rating 120VAC, 15 amps.
This Home Arc Trainer must be grounded to reduce the risk of electrical shock. Grounding provides a path of least resistance for
electric current, should the Home Arc Trainer malfunction. This unit comes with an electrical cord having an equipment-grounding
conductor and a grounding plug. As shown in the diagrams below, always plug the power cord into a surge protector, and plug the
surge protector into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.
This Home Arc Trainer is for use on a nominal 115 VAC +/- 5%, 50/60 Hz and 15 amps; or 230
VAC +/- 10%, 50/60 Hz and 10 amps.
Product Spec:
Product dimensions : L70.7 x W28.5 x H62.3 INCH
Product weight: 300 LBS.
Power required : 110 v
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4
350A HOME ARC TRAINER
PREASSEMBLY
Open the boxes:
As you open each box, take inventory of all items contained inside the box. Use the “Content Checklist” and “Hardware Comparison
Chart” located on the following pages to assist you in taking inventory of each box. If you are missing any parts or have any
assembly questions call your local Cybex Retailer or Cybex Customer Service 1-888-462-9239.
Gather your tools:
Before starting the assembly, gather all the necessary tools you need to assemble the unit properly.
Clear your work area:
Make sure that your work area is free and clear from all objects that may cause injury during assembly. After the unit is fully
assembled, allow enough clearance for safe access and operation.
Invite a friend:
For assembly steps that require heavy lifting, use a minimum of two people to lift, move and assemble this unit.
User Weight Limitation:
Do not use this unit if you weigh more than 300 lbs (135 kg). This is the rated maximum user weight. Serious injury may
occur if the user’s weight exceeds 300 lbs (135 kg).
Care and maintenance:
1. The safety level of the Home Arc Trainer can be maintained only if it is examined regularly for damage and wear.
2. Replace defective components immediately and stop the use of the equipment until it is repaired.
3. Always be careful when mounting or dismounting the equipment. Use the handles to steady yourself before starting your
workout. Dismount from the equipment only after you have come to a complete stop.
4. Always check your Home Arc Trainer for any worn parts or torn or damaged labels. If any parts are broken or labels missing,
please call Cybex Customer Service.
Cleaning Your Home Arc Trainer:
After each use:
1. Wipe up any liquid spills immediately.
2. Use a cloth to wipe up any remaining perspiration from the handles and painted surfaces.
As Needed:
1. Clean your unit using a spray a mild cleaning agent, such as a water and dish soap solution, on a clean cloth first and then
wipe the unit with a damp cloth. NOTE: Do not spray cleaning solution directly on the unit. Direct spraying could cause
damage to the electronics and may void the warranty.
2. Vacuum any dust or dirt that might accumulate under or around the unit.
Heart Rate Grips
Contaminants, such as hand lotions, oils or body powder may come off on the contact heart rate grips. These can reduce sensitivity
and interfere with the heart rate signal. It is recommended that you use clean hands when using the contact heart rate. Clean the
heart rate grips periodically as noted below.
1. Clean heart rate grips using a cloth dampened with a cleaning solution containing alcohol. The grips are the only part of the
unit you should use a cleaning solution containing alcohol.
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5
CONTENTS CHECKLIST
Carton contents:
For your convenience, we have identified the contents of the shipping carton. Please check to make sure you have all of the
components before assembly. This chart is provided to help you identify the components used in the assembly of this product.
No.
Description
Qty.
Box A
Computer set
1
1
2
2
1
1
1
1
1
1
2
2
2
1
1
1
1
1
1
Box B
513
321
351
352
353
354
355
356
362
360
361
521
Adjustable foot stand M8
Handlebar bottom bushing
Handlebar front end-upper
Handlebar front end-bottom
Water bottle cover-outer left
Water bottle cover-inner left
Water bottle cover-outer right
Water bottle cover-inner right
Water bottler insert
A BOX
513
321
351
352
353
354
355
356
Console mount cover-front
Console mount cover-back
Power cord
521
624
362
360
361
A
624 Chest belt
A
Hardware kit
Box C
358
B BOX
Foot pedal cover-left
Foot pedal cover-right
359
358
359
C BOX
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6
350A HOME ARC TRAINER
HARDWARE COMPARISON CHART
Hardware chart:
For your convenience, we have identified the hardware used in the assembly of this product. This chart is provided to help you
identify those items that may be unfamiliar to you.
No.
501
502
503
504
505
506
507
508
509
510
511
512
514
515
516
A
Description
Flat hex head bolt M8x16
Qty.
4
514
2
Button head cap screw M6x16
M8x25 Bolt
6
504
503
502
506
501
2
M10x70 Bolt
2
Crank bushing 35X35 mm
M4x15 Screw
8
505
509
507
508
4
M4x19 Screw
2
M10 Nylon Nut
2
φ16 x 6 x T2 washer
φ32 x 8 x T2.0 washer
φ26 x12XT3.0 washer
φ26x 10XT2.0 washer
Self tapping screw M4X12
φ19x8xT1.6 Curve Washer
M8 Spring washer
Phillips Head Wrench
M5 Allen wrench
511
510
512
515
516
4
2
2
A
B
C
8
4
4
1
D
E
1
B
1
C
M4 Allen wrench
1
D
17mm Spanner
1
E
19mm Spanner
MILLIMETERS
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7
PARTS LIST
Description
Qty.
Order No.
1
1
1
1
1
1
1
1
1
1
1
2
2
1
1
101
105
106
109
110
116
350A-101
350A-105
350A-106
350A-109
350A-110
350A-116
350A-A01
350A-A02
350A-A03
350A-A04
350A-A05
350A-A06
350A-A07
350A-A08
350A-A09
350A-A10
350A-A11
350A-A12
350A-A13
350A-202
350A-205
350A-206
350A-208
350A-209
350A-210
350A-211
350A-214
350A-216
350A-217
350A-221
350A-223
350A-224
350A-225
350A-230
Main frame
Front linkage-left
Front linkage-right
Moving Linkage-left
Moving Linkage -right
Console support bracket
A01 Fly wheel set
A02
A03
A04
A05
A06
A07
A08
A09
A10
A11
A12
Left handlebar set
Right handlebar set
Back linkage-left
Back linkage-right
Rear support leg
Arm linkage
Foot support tube assembly-right
Foot support tube assembly-left
Water bottle cover-left
Water bottle cover-right
Power switch set
1
1
1
1
4
4
4
2
2
4
4
4
2
2
2
2
2
2
12
A13 Console insert
202
205
206
208
209
210
211
214
216
217
221
223
224
225
230
Bearing 6804
Bearing 2205
Bearing 6001
Bearing 6205
Bearing BL-6206
Tolerance ring AN28-(ID28xT8)
Tolerance ring AN32-(ID32xT7)
Tolerance ring AN52-(ID52xT18)
Front linkage bushing 35x16--ID15
Drive linkage bushing 45x23--ID5
Moving wheel
Drive linkage axel 45x59-(25x36)-M8
Front linkage axel 35x41-(15x20)-M6
Oval tube cap
Plastic cover insert
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8
350A HOME ARC TRAINER
PARTS LIST
Description
Qty.
1
Order No.
350A-302
350A-303
350A-304
350A-305
350A-306
350A-307
350A-309
350A-310
350A-311
350A-313
350A-314
350A-316
350A-317
350A-318
350A-320
350A-321
350A-323
350A-351
350A-352
350A-357
350A-358
350A-359
350A-360
350A-402
350A-407
350A-409
350A-411
350A-422
350A-423
350A-427
350A-432
350A-433
350A-434
350A-435
350A-437
350A-441
350A-447
350A-448
350A-451
350A-452
350A-454
Console cover-upper
Console cover-bottom
Console tray-upper
302
303
304
305
306
307
309
310
311
313
314
316
317
318
320
321
323
351
352
357
358
359
360
402
407
409
411
422
423
427
432
433
434
435
437
441
447
448
451
452
454
1
1
Console tray-bottom
Main cover-left
1
1
Main cover-right
1
Incline motor cover-left
Incline motor cover-right
Pulley cover
1
1
2
Rear support leg bottom cover-inner
Rear support leg bottom cover-outer
Back linkage end cap
Drive linkage rear axel cover
Front linkage axel cover
2
2
2
2
2
2
Back linkage bushing ring
Handlebar bottom bushing
2
2
Moving wheel cover
Handlebar front end-upper
1
Handlebar front end-bottom
Foot pedal cover-upper
Foot pedal cover-left
1
2
1
Foot pedal cover-right
Console mount cover-front
1
2
8
Flat hex head bolt M8x16
4
Button head cap screw M5x10
Button head cap screw M6x16
6
2
Button head cap screw M10x50
Button head M5x35
4
Button head M5x45
2
2
Nylon nut M10
Arm linkage axel
2
Back linkage axel
Foot support axel
Phillips head M4x15
Phillips head M4x15
2
2
20
20
4
R clip
Washer 30x8xT2.0
4
Washer 27x8xT2.0
Washer 20x6xT1.5
Bushing 12x8x6
4
2
2
Phillips head M4x25
1
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9
PARTS LIST
Description
Qty.
4
2
6
2
2
8
4
2
2
4
2
2
2
8
4
4
1
1
1
1
1
1
1
1
2
Order No.
350A-501
350A-502
350A-503
350A-504
350A-505
350A-506
350A-507
350A-508
350A-509
350A-510
350A-511
350A-512
350A-513
350A-514
350A-515
350A-516
350A-A
Flat hex head bolt M8x16
Button head cap screw M6x16
Button head cap screw M8x25
Bolt M12x70
501
502
503
504
505
506
507
508
509
510
511
512
513
514
515
516
A
Crank bushing 35x35
Allen head screw M4x15
Allen head screw M4x19
Nylon nut M10
Washer 16x6xT2
Washer 30x8xT2.0
Washer 26x12xT3.0
Washer 26x10xT2.0
Adjustable foot stand M8
Allen head screw M4x12
19x8xT1.6 Curve Washer
M8 Spring washer
Phillips Hand Wrench
M5 Allen wrench
B
350A-B
M4 Allen wrench
C
350A-C
17min Spanner
D
350A-D
19mm Spanner
E
350A-E
521
610
615
621
A02
103
321
207
213
501
510
A03
104
321
207
213
501
510
A04
107
312
350A-521
350A-610
350A-615
350A-621
Power code
12Pin power wire-upper
4P hand pulse signal wire-upper
Heart rate grommet
Left handlebar set
Left handlebar frame
1
1
2
2
1
1
350A-103
350A-321
350A-207
350A-213
350A-501
350A-510
Handlebar bottom bushing ring
Bearing 6005
Tolerance ring AN47-(ID47xT12)
Flat hex head bolt M8x16
Washer 30x8xT2.0
Right handlebar set
Right handlebar frame
Handlebar bottom bushing ring
Bearing 6005
1
1
2
2
1
1
350A-104
350A-321
350A-207
350A-213
350A-501
350A-510
Tolerance ring AN47-(ID47xT12)
Flat hex head bolt M8x16
Washer 30x8xT2.0
Back linkage-left
Back linkage-left
1
1
350A-107
350A-312
Foot support tube axel cover
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10
350A HOME ARC TRAINER
PARTS LIST
Description
Qty.
Order No.
A05
Back linkage-right
Rear support leg
Arm linkage
Back linkage-right
1
1
108
312
A06
111
324
350A-108
350A-312
Foot support tube axel cover
1
1
350A-111
350A-324
Rear support leg
Rear support leg stand
A07
113
206
210
361
439
502
509
Arm linkage
1
1
1
1
1
1
1
350A-113
350A-206
350A-210
350A-361
350A-439
350A-502
350A-509
Bearing 6001
Tolerance ring AN28-(ID28xT8)
Console mount cover-back
R clip
Button head cap screw M6x16
Washer 20x6xT1.5
A08
114
203
207
212
213
315
319
402
435
440
447
A09
115
203
207
212
213
315
319
402
435
440
Foot support tube assembly-right
Foot support tube assembly-right
Bearing 2202
1
1
2
1
2
1
1
1
1
1
1
350A-114
350A-203
350A-207
350A-212
350A-213
350A-315
350A-319
350A-402
350A-435
350A-440
350A-447
Bearing 6005
Tolerance ring AN35-(ID35xT14)
Tolerance ring AN47-(ID47xT12)
Front linkage top axel cover
Front linkage bushing ring
Flat hex head bolt M8x16
Phillips head M4x15
R clip
Washer 30x8xT2.0
Foot support tube assembly-left
Foot support tube assembly-left
Bearing 2202
1
1
2
1
2
1
1
1
1
1
350A-115
350A-203
350A-207
350A-212
350A-213
350A-315
350A-319
350A-402
350A-435
350A-440
Bearing 6005
Tolerance ring AN35-(ID35xT14)
Tolerance ring AN47-(ID47xT12)
Front linkage top axel cover
Front linkage bushing ring
Flat hex head bolt M8x16
Phillips head M4x15
R clip
Washer 30x8xT2.0
447
1
350A-447
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11
PARTS LIST
Description
Qty.
Order No.
Water bottle cover-left
A10
353
354
230
506
507
362
A11
355
356
230
506
507
362
A12
233
308
408
421
424
601
602
603
A13
301
436
608
609
Water bottle cover-outer left
Water bottle cover-inner left
1
1
3
4
1
1
350A-353
350A-354
350A-230
350A-506
350A-507
350A-362
Plastic cover insert
Allen head screw M4x15
Allen head screw M4x19
Water bottler insert
Water bottle cover-right
Water bottle cover-outer right
Water bottle cover-inner right
1
1
3
4
1
1
350A-355
350A-356
350A-230
350A-506
350A-507
350A-362
Plastic cover insert
Allen head screw M4x15
Allen head screw M4x19
Water bottler insert
Power switch set
Power switch bracket
Power input set\
1
1
2
2
2
1
1
1
350A-233
350A-308
350A-408
350A-421
350A-424
350A-601
350A-602
350A-603
Button head cap screw M5x25
Button head M3x6
Nut M5
Power insert set
Fuse
Power switch
Console insert
1
8
1
1
350A-301
350A-436
350A-608
350A-609
Console insert with PC board
Phillips head M3x12
Computer overlay-upper
Computer overlay-bottom
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12
350A HOME ARC TRAINER
PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED AT THE FACTORY.
501
452
360
510
441
205
214
503
516
515
A06
A02
503
214
A03
516
205
515
441
A07
510
360
452
501
A06
A07
435
314
435
313
314
313
435
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13
PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED AT THE FACTORY.
A11
A10
447
433
455
209
402
357
402
101
208
447
A05
512
512
206
511
504
206
422
402
447
209
223
455
214
433
208
205
357
441
447
320
359
506
402
508
210
317
423
506
318
504
448
432
210
202
A06
320
441
205 214
402
511
202
211
106
110
402
217
223
448
432
437
358
202
211
437
109
423
217
448
422
318
402
621
317
621
A08
105
224
225
224
216
409
216
A09
451
451
323
323
225
513
427
221
411
411
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14
350A HOME ARC TRAINER
PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED AT THE FACTORY.
407
454
434
434
230
505
505
437
437
311
407
435
435
435
311
307
435
230
A12
437
310
A01
309
437
306
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15
PARTS DIAGRAM
A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED AT THE FACTORY.
409
116
303
302
437
503
A13
352
230
610
304
507
351
230
615
305
437
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16
350A HOME ARC TRAINER
ASSEMBLY
STEP 1:
Open box, remove the three (3) accessories boxes positioned between the foot pedals and set aside. Remove arms
and set aside. Remove the zip tie which tightens the frame on the wooden rack and remove the wooden rack.
Determine location of use for the 350A Home Arc Trainer and lift main frame (101) out. Note: It is recommended
that two people lift the main frame out of the box. Remove all other packing material from the frame. Lift the back
end up as shown.
101
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17
ASSEMBLY
STEP 2:
With back end elevated, insert Left Rear Support Leg (A06) and Right Rear Support Leg (A06) into the frame and
secure with M8x25 Allen bolts (503), Spring washer (516) and Washer (515) on each side as shown.
516
503
515
516
503
515
A06
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18
350A HOME ARC TRAINER
ASSEMBLY
STEP 3:
Attach the Left Pedal Swing Arm (106) and Right Pedal Swing Arm (105) with the pivoting bracket on the main frame
as shown and secure with M12x70 shoulder bolt (504), 26x12xT3.0 washer (511) and M12 Nylon Nut (508) on each
side. Important Note: The shoulder bolt must be inserted into the pivoting bracket completely, no gap should exist
between the shoulder bolt head and the pivoting bracket. See Figure below.
504
511
512
508
512
511
105
504
106
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19
ASSEMBLY
STEP 4:
Place the Pedal (359,358) on the Pedal Arm and secure the pedal with 4-4x15 Screws (506) from the top of pedal as
shown.
A08
506
358
A09
506
359
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20
350A HOME ARC TRAINER
ASSEMBLY
STEP 5:
Place spacers on the right and left side of the handlebar shaft (321). Line up the Left Handlebar (A02) lower pivot
housing with the shaft on the main frame and the shaft on the Left Handlebar with the Linkage (113), then push both
pivot joints in at the same time. Secure the handlebar with Flat hex head bolt M8x16 (501) and Washer 30x8xT2.0
(510) on the lower pivot joint. Secure the handle bar to the Linkage (113) with the Button head cap screw M6x16
(502), Cap (361) and Washer 16x6xT2 (509). Repeat the same procedure for the right hand side.
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21
ASSEMBLY
STEP 6:
Rotate the Left Crank to the lowest position as shown below. Important Note: Failure to rotate the crank arm to
the proper position will not allow the unit to be assembled properly. Place the Crank Bushing (505) on the Left
Crank Shaft (434) and then mount the Left Crank-Pedal Link Bar (110) on the left crank shaft, attach the Cap (360) on
and secure with M8x16 Flat Allen head bolt (501) as shown. Repeat the same procedure on the right hand side.
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22
350A HOME ARC TRAINER
ASSEMBLY
STEP 7:
With a person holding the console, connect the 12 Pin Upper Cable (610) with the 12 Pin Lower Cable (611). Connect
the 4 Pin Upper Hand Pulse Cable (615) and 4 Pin Lower Hand Pulse Cable (616), Insert the extra length of cables
into the Console Assembly and insert the 12 pin connector into the hole on Front Tower then place the Console
Assembly onto the Front Tower as shown. Ensure tight and proper connection between the cables. Important Note:
The half-round hole on the Console Assembly bottom bracket must match with the pins welded on the Front Tower
before tightening the Console Assembly with the Front Tower. Secure the Console Assembly with 2 M8x25 Bolts
(503). Insert 6 pieces Nylon Pin (230) into the Front Tower Cover (351 ), mount the Front Tower Cover (351) and Rear
Tower Cover ( 352) together to cover the connection at the main frame as shown then secure them with 2 4x19 Flat
Head Philip screws (507) as shown. NOTE: When tightening the console to the main frame, Do Not tighten one side
all the way down before the other side. Tighten each side down equally small amounts at a time.
116
352
610
611
615
503
616
351
507
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23
ASSEMBLY
STEP 8:
Insert 3 pieces Nylon Pin (230) into the Left/Outer Frame Join Cover (356 ), mount the Left/Outer and Left/Inner
Frame Join Cover (355 ) to cover the left hand side frame joint and secure them with 4 -4x15 taper screws (514) and
2 -4x19 Flat Head Philip screws (507). See Figure below. Repeat the same procedure for the right hand side frame
joint.
362
514
230
514
355
356
507
A11
A11
A10
101
514
362
514
507
230
354
353
A10
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24
350A HOME ARC TRAINER
ASSEMBLY
STEP 9:
Lift the front end and attach the Level Adjustment (513) underneath the front stabilizer tube. Level the Home Arc
Trainer so it does not move or rock. All assembly steps are now completed. Plug unit into a dedicated wall outlet.
NOTE: The Home Arc Trainer should be plugged into a dedicated line or circuit.
101
513
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25
COMPUTER OPERATION
CM-EC-M350A-2
CM-EC-M350A-21
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26
350A HOME ARC TRAINER
COMPUTER OPERATION
M
A
B
N
O
P
Q
R
CM-EC-M350A-2
S
C
D
E
T
U
CM-EC-M350A-21
F
G
H
I
J
K
L
A
B
CHOOSE PROGRAM Buttons
SCAN
INCLINE UP
INCLINE DOWN
CALORIES
C
E
G
I
D
F
H
J
PAUSE/END
DISTANCE
CAL/hr
METs
DISTANCE CLIMBED
HEART RATE
TIME
STRIDES/min
ENTER
K
M
O
Q
S
U
L
N
P
R
T
ADJUSTMENT BUTTON-UP
LEVEL
ADJVSTMENT BUTTON-DOWN
RESISTANCE UP
WEIGHT
QUICK START
RESISTANCE DOWN
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27
COMPUTER OPERATION
Cybex 350A Home Arc Trainer console operating instruction manual
Buttons:
Program Buttons:
Manual: Program button. Press to select P1 manual adjustment program.
Calories: Program button. Press to select P2 target calories burns program.
Random: Program button. Press to select P3 Random workout program.
Fitness: Program button. Press to select 3 Fitness programs :
P4 – Weight Loss program.
P5 – Cardio Program.
P6 – Endurance Program.
Hills: Program button. Press to select 3 Hills programs :
P7 – Hill Program
P8 – Valleys Program
P9 – Ramps Program.
Interval: Program button. Press to select 3 Interval programs :
P10 – Interval 2 to 1 program.
P11 – Interval 1 to 1 program.
P12 – Hill Interval program.
Data Display Control buttons:
Scan: Press to display all workout data revolving on the center LED display window during the workout.
Functions activate when Scan LED lights on. When each data showing on the center LED window, the
corresponds button LED will be on at the same time.
Dist.: Press to deactivate other data display functions and show accumulated workout distance on center
LED display window during the workout. Function activates when Dist. LED lights on.
Cal.: Press to deactivate other data display functions and show accumulated calories burns on center LED
display window during the workout. Function activates when Cal. LED lights on.
Cal/Hr.: Press to deactivate other data display function and shows the average calories burns per hour on
center LED display window during the workout. Function activates when Cal/Hr. LED lights on.
Distance Climbed: Press to deactivate other data display functions and shows current climbed distance on
center LED display window during the workout. Function activates when Distance Climbed LED lights on.
Strides per Minute: Press to deactivate other data display function and shows the workout speed by
Strides per minute on center LED display window during the workout. Function activate when Strides per
Minute LED lights on.
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28
350A HOME ARC TRAINER
COMPUTER OPERATION
Heart Rate: Press to deactivate other data display functions and show the workout heart rate on the center
LED display window during the workout. Function activates when Heart Rate LED lights on.
Workout Control Buttons :
Enter: Press to confirm the input workout Time, Level and user Weight during workout program set up
procedure.
Up Arrow: Press to increase the workout Time, Level and User Weight during workout program set up
procedure.
Down Arrow: Press to decrease the workout Time, Level and User Weight during workout program set up
procedure.
Time: Press to select workout time and adjustment.
Level: Press to select workout level and adjustment.
Weight: Press to select user weight and adjustment.
Quick Start: Press to activate the Quick Start program..
Resistance +: Press to increase the resistance level during the workout.
Resistance -: Press to reduce the resistance level during the workout.
Pause / End: Press to pause or end the program during workout. Press once to pause the program, press
twice to enter the Dormant State.
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29
COMPUTER OPERATION
Incline +: Press to increase the incline level during the workout..
Incline -: Press to decrease the incline level during the workout.
OPERATING INSTRUCTIONS:
Dormant State: Connect the power cord, turn on the power switch located at front end, LED dot matrix display shows
Cybex logo for 3 seconds and then enters the Dormant State. Before stepping on the pedal or pressing any program
buttons including the Quick Start button, the unit will stay in the Dormant State. All LED windows are off except the
LED dot matrix display which shows the blinking heart sign and 6 program buttons LED indication lights on and off in
rotation. While on the Dormant State, you can press the Quick Start button to start the workout, or press any program
button to start configuring the program or directly stepping the pedal for 20 seconds to start the workout. If pressing
any other buttons, a beep will be sounded and the LED dot matrix display will show an arrow sign to point the program
button’s direction.
Program State: While on the Dormant or Active State, press one of the 6 program buttons then press the Enter
button. The Home Arc Trainer will be entered into the Program State. Follow the program set up instructions to
complete the program configuration and start the workout. User must press the Enter button after completing the
program set up in order to store all the data into the console for the workout. Failure to press the Enter button will
result in all the set up data being lost and the Home Arc Trainer not entering the Active State. If the Start button is
pressed without pressing the Enter button first, the Home Arc Trainer will perform the Quick Start function at the
default user weight of 150 lb ( 68 kgs ) and default workout time of 20 minutes.
Active State: While on the Dormant State, press Quick Start or begin stepping on the pedals for 20 seconds. The
Home Arc Trainer will be entered into the Active State. Or press any of the program buttons, complete the program
setup procedure and start the workout and the Home Arc Trainer will be also entered the Active State. The Active
State will be ended when the Pause/End button is pressed during the workout or the preset workout time is up.
Review State: After completing the Active State, the display will be entered into the Review State for the user to
review the workout result. The review state period lasts for 20 seconds. After 20 seconds, the Home Arc Trainer will
be entered into the Dormant State automatically.
Quick Start: While in Dormant State, press Quick Start button to start the workout. The time display will count up and
the user weight is based on the default setting of 150 lb (68 KGS).
Program Set Up and Operating:
Manual: While in the Dormant State, press the Manual button. The center LED window will show “P1”. Press the
Enter button (If the Enter button is not pressed within 10 seconds, this procedure will be skipped to the next step, user
weight set up), and the center LED window will then show the default user weight “150” (LB) while the LED dot matrix window
shows “LBS”. Press the Up or Down Arrow buttons to set up user weight and then press Enter (If the Enter button is not pressed
within 10 seconds, this procedure will be skipped to the next step workout time, set up), and the center LED window shows default
workout time “20”(Minutes) and the LED dot matrix window shows “MIN”. Press the Up or Down Arrow buttons to set up the target
workout time then press the Enter button to start the workout. The center LED window starts counting down 3 seconds then starts
the manual program. Time counts down from the set workout time to 0:00. During the workout, the user can press the Incline + and
Incline – buttons to adjust the incline level from 0 to 10 and press Resistance + and Resistance – buttons to adjust the resistance
level from 1 to 20.
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30
350A HOME ARC TRAINER
COMPUTER OPERATION
Calorie: While on the Dormant State, press the Calories button. The center LED window shows “P2”. Press the Enter button and
the center LED window then shows “0” while the LED dot matrix window shows “CAL”. Press the Up or Down Arrow buttons to set
up the target calories from 20 up to 9999. Then press Enter and the center LED window then shows the default user weight “150”
(LB) while the LED dot matrix window shows “LBS”. Press the Up or Down Arrow buttons to set up user weight. Then press Enter
and the center LED window starts to count down 3 seconds before beginning the Calories program. Time counts up from 0:00 and
Calories counts up to the set up target calories. During the workout, the user can press the Incline + and Incline – button to adjust
the incline level from 0 to 10. Press the Resistance + and Resistance – buttons to adjust the resistance level from 1 to 20.
Random: While on the Dormant State, press the Random button. The center LED window shows “P3”. Press the Enter button (If
the Enter button is not pressed within 10 seconds, this procedure will be skipped to the next step, user weight set up) and the
center LED window then shows the default user weight “150” (LB). The LED dot matrix window shows “LBS”. Press the Up or
Down Arrow buttons to set up user weight. Then press Enter (If the Enter button is not pressed within 10 seconds, this procedure
will be skipped to the next step, workout time set up) and the center LED window shows default workout time “20”(Minutes). The
LED dot matrix window shows “MIN”. Press the Up or Down Arrow buttons to set up target workout time and then press the Enter
button. The center LED window shows workout level “1” and the LED dot matrix window shows “LVL”. Press the Up and Down
Arrow buttons to select the workout level from 1 to 10 and then press the Enter button to start the workout. The center LED window
starts the count down for 3 seconds and then starts the Random program. Time counts down from set up workout time to 0:00.
During the workout, the user can press the Incline + and Incline – buttons to overwrite the preset profile and adjust the incline level
from 0 to 10. Press Resistance + and Resistance – buttons curing the workout to overwrite the preset profile and adjust the
resistance level from 1 to 20. The overwrite will only last for one segment of workout and then the next segment will return to the
original preset profile.
Fitness Programs: While on the Dormant State, press Fitness button. The center LED window shows “P4”. Press the Enter
button to select P4 and start the user weight set up. Or press the Up or Down Arrow buttons to select among P4 to P6. Then press
the Enter button to start the user weight set up (If the Enter button is not pressed within 10 seconds, this procedure will be skipped
to the next step, user weight set up) and the center LED window then shows the default user weight “150” (LB) while the LED dot
matrix window shows “LBS”. Press the Up or Down Arrow buttons to set up user weight then press Enter (If the Enter button is not
pressed within 10 seconds, this procedure will be skipped to the next step, workout time set up) and the center LED window shows
default workout time “20”(Minutes) while the LED dot matrix window shows “MIN”. Press the Up or Down Arrow buttons to set up
the target workout time and then press the Enter button. The center LED window shows workout level “1” and the LED dot matrix
window shows “LVL”. Press the Up and Down Arrow buttons to select the workout level from 1 to 10 and then press the Enter
button to start the workout. The center LED window starts count down 3 seconds before starting the selected Fitness program.
Time counts down from set up workout time to 0:00. During the workout, the user can press the Incline + and Incline – buttons to
overwrite the preset profile and adjust the incline level from 0 to 10. Press the Resistance + and Resistance – buttons during the
workout to overwrite the preset profile and adjust the resistance level from 1 to 20. The overwrite will only last for one segment of
workout and then the next segment will return to the original preset profile. (If the Enter button is not pressed within 10 seconds,
this procedure will be skipped to the next step, user weight set up) and the center LED window then shows the default user weight
“150” (LB) while the LED dot matrix window shows “LBS”. Press the Up or Down Arrow buttons to set up user weight and then
press Enter (If the Enter button is not pressed within 10 seconds, this procedure will be skipped to the next step, workout time set
up) and the center LED window shows default workout time “20”(Minutes) while the LED dot matrix window shows “MIN”.
Press the Up or Down Arrow buttons to set up the target workout time and then press the Enter button. The center LED window
shows workout level “1” and the LED dot matrix window shows “LVL”. Press the Up and Down Arrow buttons to select the workout
level from 1 to 10 and then press the Enter button to start the workout. The center LED window will count down 3 seconds before
the selected Fitness program begins. Time counts down from set up workout time to 0:00. During the workout, the user can press
Incline + and Incline – buttons to overwrite the preset profile and adjust the incline level from 0 to 10. Press the Resistance + and
Resistance – buttons to overwrite the preset profile and adjust the resistance level from 1 to 20. The overwrite will only last for one
segment of workout and then the next segment will return to the original preset profile.
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31
COMPUTER OPERATION
P-4 Weight Loss
The Weight Loss program is designed for low to medium intensity training that the user can sustain for an extended period of time.
It builds from a low intensity baseline to include segments of higher incline and resistance as well as segments that use higher
resistance at the base incline. The constant variety provides for periods of higher energy expenditure and training effect with less
fatigue, allowing the user to exercise for longer periods of time.
Time
:30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30
Refer to notes
Distance
Warm Up
Program Segments
Cool Down
Resistance
1
1
1
1
1
1
1
1
1
1
1
2
3
3
3
3
2
2
2
1
1
1
1
4
4
4
4
3
3
3
2
2
1
1
1
5
5
5
5
5
5
3
3
1
1
2
5
5
5
5
5
5
3
3
1
1
3
9
8
7
8
7
6
5
4
3
2
4
9
8
7
8
7
6
5
4
3
2
5
9
8
7
8
7
6
5
4
3
2
6
9
8
7
8
7
6
5
4
3
2
7
5
5
5
5
5
5
3
3
1
1
8
5
5
5
5
5
5
3
3
1
1
9
9
8
7
8
7
6
5
4
3
2
10 11 12
1
2
3
3
3
2
2
2
1
1
1
1
3
4
1
1
1
1
1
1
2
2
1
1
10
9
8
7
6
5
4
3
2
1
2
9
8
7
8
7
6
5
4
3
2
5
5
5
5
5
5
3
3
1
1
5
5
5
5
5
5
3
3
1
1
4
4
4
3
3
3
2
2
1
1
2
2
2
1
1
1
2
2
1
1
2
2
1
1
1
1
1
1
1
Warm Up
Program Segments
Cool Down
Incline
1
4
4
3
3
3
3
2
2
2
2
2
4
4
3
3
3
3
2
2
2
2
3
4
4
3
3
3
3
2
2
2
2
4
4
4
3
3
3
3
2
2
2
2
1
4
4
3
3
3
3
2
2
2
2
2
4
4
3
3
3
3
2
2
2
2
3
6
6
6
4
4
4
3
3
3
3
4
6
6
6
4
4
4
3
3
3
3
5
6
6
6
4
4
4
3
3
3
3
6
6
6
6
4
4
4
3
3
3
3
7
4
4
3
3
3
3
2
2
2
2
8
4
4
3
3
3
3
2
2
2
2
9
4
4
3
3
3
3
2
2
2
2
10 11 12
1
2
4
4
3
3
3
3
2
2
2
2
3
4
4
4
3
3
3
3
2
2
2
2
10
9
8
7
6
5
4
3
2
1
4
4
3
3
3
3
2
2
2
2
4
4
3
3
3
3
2
2
2
2
4
4
3
3
3
3
2
2
2
2
4
4
3
3
3
3
2
2
2
2
4
4
3
3
3
3
2
2
2
2
FITNESS –Cardio
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32
350A HOME ARC TRAINER
COMPUTER OPERATION
P-5 Cardio
The Cardio program is designed for experienced users that desire a high intensity cardiovascular training experience. The 2-minute
work interval with high resistance ensures that the aerobic energy system is completely taxed, while the subsequent 2-minute
recovery interval enables a repeat at the higher work rate. Additionally, a higher incline level is used during the recovery interval to
discourage blood pooling ensuring more complete recovery.
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
Refer to notes
Warm Up
Refer to notes
Cool Down
Program Segments
1
6
5
5
4
3
3
2
1
1
1
2
3
9
9
8
7
6
5
4
3
2
1
4
11
11
9
1
2
3
4
5
12
11
10
9
6
12
11
10
9
7
12
11
10
9
8
12
11
10
9
1
11
11
9
2
3
7
7
6
5
4
4
3
2
1
1
4
6
5
5
4
3
3
2
1
1
1
7
16
15
14
13
12
11
10
9
16
15
14
13
12
11
10
9
16
15
14
13
12
11
10
9
16
15
14
13
12
11
10
9
9
7
9
6
8
5
8
8
7
4
7
8
8
8
8
7
6
4
6
7
7
7
7
6
5
3
5
6
6
6
6
5
4
2
4
6
6
6
6
4
3
1
3
8
8
8
8
5
5
5
5
3
2
1
2
7
7
7
7
4
4
4
4
2
1
Warm Up
Program Segments
Cool Down
1
3
3
3
3
3
3
2
2
2
2
2
4
3
3
3
3
3
2
2
2
2
3
5
4
4
4
3
3
2
2
2
2
4
6
5
4
4
4
3
3
3
2
2
1
5
5
5
4
4
4
3
3
2
2
2
5
5
5
4
4
4
3
3
2
2
3
5
5
5
4
4
4
3
3
2
2
4
5
5
5
4
4
4
3
3
2
2
5
8
8
7
7
6
6
5
5
4
4
6
8
8
7
7
6
6
5
5
4
4
7
8
8
7
7
6
6
5
5
4
4
8
8
8
7
7
6
6
5
5
4
4
1
6
5
4
4
4
3
3
3
2
2
2
5
4
4
4
3
3
2
2
2
2
3
4
3
3
3
3
3
2
2
2
2
4
3
3
3
3
3
3
2
2
2
2
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33
COMPUTER OPERATION
P-6 Endurance
The Endurance program challenges the cardiovascular system in a manner that adjusts the overall intensity to accommodate for
fatigue but maintains a similar perceived exertion throughout the workout. The core program is 16 minutes in length. After warm-
up the intensity is increased over the next four minutes. Peak intensity is maintained for the next two minutes and then gradually
tapers off during the following ten minutes.
:30 :30 :30 :30 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 :30 :30 :30 :30
Refer to notes
Resistance Warm Up
Refer to notes
Program Segments
Refer to notes
Cool Down
1
2
3
4
1
2
3
4
5
6
7
8
9
10 11 12 13 14 15 16
1
2
8
8
7
7
6
6
5
5
4
3
3
6
6
6
5
5
5
4
4
3
2
4
4
4
4
3
3
3
2
2
2
2
4
6
8
10 12 16 16 20 20 20 18 18 18 16 16 16 14 14 14 12 10
4
4
3
3
3
2
2
2
2
6
6
5
5
5
4
4
3
2
8
7
7
6
6
5
5
4
3
9
8
7
7
6
6
5
5
3
11 15 15 19 19 19 17 17 17 15 15 15 13 13 13 11
10 14 14 18 18 18 16 16 16 14 14 14 12 12 12 10
9
8
7
7
6
6
5
5
3
9
8
7
6
5
4
3
13 13 17 17 17 15 15 15 13 13 13 11 11 11
12 12 16 16 16 14 14 14 12 12 12 10 10 10
9
8
7
6
5
4
3
11 11 15 15 15 13 13 13 11 11 11
10 10 14 14 14 12 12 12 10 10 10
9
8
7
6
5
9
8
7
6
5
9
8
7
6
5
9
8
7
9
8
7
13 13 13 11 11 11
12 12 12 10 10 10
9
8
7
9
8
7
9
8
7
11 11 11
9
9
9
Elevation Warm Up
Program Segments
Cool Down
1
3
3
3
3
3
3
2
2
2
2
2
4
3
3
3
3
3
2
2
2
2
3
5
4
4
4
3
3
2
2
2
2
4
6
5
4
4
4
3
3
3
2
2
1
6
5
4
4
4
3
3
3
2
2
2
5
4
4
4
3
3
2
2
2
2
3
4
3
3
3
3
3
2
2
2
2
4
3
3
3
3
3
3
2
2
2
2
8
7
7
6
6
5
5
4
4
3
10 10 10 10 10 10 10 10 10 10 10
9
8
8
7
7
6
6
5
5
4
9
8
8
7
7
6
6
5
5
4
9
8
8
7
7
6
6
5
5
4
8
7
7
6
6
5
5
4
4
3
9
9
8
8
7
7
6
6
5
9
9
8
8
7
7
6
6
5
10 10 10
9
9
8
8
7
7
6
6
5
9
9
8
8
7
7
6
6
5
9
9
8
8
7
7
6
6
5
9
9
8
8
7
7
6
6
5
9
9
8
8
7
7
6
6
5
9
9
8
8
7
7
6
6
5
9
9
8
8
7
7
6
6
9
9
8
8
7
7
6
6
9
9
8
8
7
7
6
6
Hills Programs : While on the Dormant State, press Hills button. The center LED window shows “P7”. Press the Enter button to
select P7 and start the user weight set up. Or press the Up or Down Arrow buttons to select among P7 to P9. Then press Enter
button to start the user weight set up
(If the Enter button is not pressed within 10 seconds, this procedure will be skipped to the next step, user weight set up) and the
center LED window then shows the default user weight “150” (LB) while the LED dot matrix window shows “LBS”. Press the Up or
Down Arrow buttons to set up user weight and then press Enter (If the Enter button is not pressed within 10 seconds, this
procedure will be skipped to the next step, workout time set up) and the center LED window shows default workout time
“20”(Minutes) while the LED dot matrix window shows “MIN”. Press the Up or Down Arrow buttons to set up the target workout
time and then press the Enter button. The center LED window shows workout level “1” and the LED dot matrix window shows
“LVL”. Press the Up and Down Arrow buttons to select the workout level from 1 to 10 and then press the Enter button to start the
workout. The center LED window will count down 3 seconds before the selected Fitness program begins. Time counts down from
set up workout time to 0:00. During the workout, the user can press Incline + and Incline – buttons to overwrite the preset profile
and adjust the incline level from 0 to 10. Press the Resistance + and Resistance – buttons to overwrite the preset profile and
adjust the resistance level from 1 to 20. The overwrite will only last for one segment of workout and then the next segment will
return to the original preset profile.
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34
350A HOME ARC TRAINER
COMPUTER OPERATION
P-7 Hills
The Hills program uses a 3 ½ minute core in which the incline and resistance both increase over the first 2 ½ minutes, followed by
a one-minute reduction in incline and resistance. The reduced workload simulates reaching the top of the hill. The climb is then
repeated.
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
Refer to notes
Warm Up
Refer to notes
Refer to notes
Cool Down
Resistance
Program Segments
1
4
4
4
3
3
3
2
2
2
2
2
3
8
8
7
7
6
6
5
5
4
3
4
10
9
1
12
11
10
9
2
14
13
12
11
10
9
3
4
5
6
12
11
10
9
7
12
11
10
9
1
10
9
2
3
6
6
6
5
5
5
4
4
3
2
4
4
4
4
3
3
3
2
2
2
2
6
16
15
14
13
12
11
10
9
18
17
16
15
14
13
12
11
10
9
20
19
18
17
16
15
14
13
12
11
8
6
8
6
8
8
7
5
7
7
7
5
7
8
8
8
7
6
5
6
7
7
7
6
6
4
6
6
8
6
6
6
5
4
5
5
7
5
5
5
5
3
5
4
6
8
4
4
5
4
2
3
3
5
7
3
3
3
3
Elevation
Warm Up
Program Segments
Cool Down
1
3
3
3
3
3
3
2
2
2
2
2
4
3
3
3
3
3
2
2
2
2
3
5
4
4
4
3
3
2
2
2
2
4
6
5
4
4
4
3
3
3
2
2
1
6
5
4
4
4
3
3
3
2
2
2
5
4
4
4
3
3
2
2
2
2
3
4
3
3
3
3
3
2
2
2
2
4
3
3
3
3
3
3
2
2
2
2
8
7
7
6
6
5
5
4
4
3
9
8
8
7
7
6
6
5
5
4
10
9
9
8
8
7
7
6
6
5
10
9
9
8
8
7
7
6
6
5
10
10
9
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
9
8
8
7
7
6
6
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35
COMPUTER OPERATION
P-8 Valleys
The Valleys program provides a contrasting mix of incline and resistance. The program uses a five minute core during which the
resistance is increased and the incline is reduced over the first three minutes, followed by a reduction in resistance and an
increased incline until the valley repeats itself. This program is designed specifically to contrast the Ramps and Hills programs for
added training variety.
Time
:30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30
Refer to notes
Distance
Warm Up
Program Segments
Cool Down
Resistance
1
4
4
4
3
3
2
2
1
1
1
2
3
6
6
6
5
5
4
3
2
2
2
4
8
7
7
7
6
4
3
3
2
2
1
2
3
4
5
20
18
16
14
12
10
8
6
20
18
16
14
12
10
8
7
8
9
10
1
2
6
6
6
5
5
4
3
2
2
2
3
4
4
4
4
3
3
2
2
1
1
1
10
9
8
7
6
5
4
3
2
1
5
11 11 16 16
10 10 14 14
16 16 11 11
14 14 10 10
8
7
7
7
6
4
3
3
2
2
5
5
5
4
4
3
2
2
1
1
5
5
9
8
7
6
5
4
3
2
9
8
7
6
5
4
3
2
12 12
10 10
12 12
10 10
9
8
7
6
5
4
3
2
9
8
7
6
5
4
3
2
4
4
9
8
6
5
3
3
9
8
6
5
3
3
9
8
6
5
3
3
9
8
6
5
3
3
3
2
2
6
6
1
4
4
1
3
3
Warm Up
Program Segments
Cool Down
Elevation
1
3
3
3
3
3
3
3
3
3
3
2
4
4
4
3
3
3
3
3
3
3
3
5
5
4
4
4
4
4
4
4
4
4
5
5
4
4
4
4
4
4
4
4
1
2
3
5
4
4
4
3
3
3
2
2
2
4
5
4
4
4
3
3
3
2
2
2
5
1
1
1
1
1
1
1
1
1
1
6
1
1
1
1
1
1
1
1
1
1
7
5
4
4
4
3
3
3
2
2
2
8
5
4
4
4
3
3
3
2
2
2
9
10
1
2
5
5
4
4
4
4
4
4
4
4
3
4
3
3
3
3
3
3
3
3
3
3
10
9
8
7
6
5
4
3
2
1
10 10
10 10
10 10
10 10
5
5
4
4
4
4
4
4
4
4
4
4
4
3
3
3
3
3
3
3
9
9
8
7
6
5
4
3
9
9
8
7
6
5
4
3
9
9
8
7
6
5
4
3
9
9
8
7
6
5
4
3
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36
350A HOME ARC TRAINER
COMPUTER OPERATION
P-9 Ramps
The Ramps program is similar to the Hills program but uses a more linear ramp of both incline and resistance from segment to
segment. Ramps is comprised of a 3 ½ minute core during which the incline and resistance both increase over the first 2 ½
minutes, followed by a one-minute reduction of both incline and resistance. The reduction in incline and resistance provides a
working rest period before the ramp is repeated.
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
Refer to notes
Warm Up
Refer to notes
Cool Down
Refer to notes
Cool Down
Resistance
Program Segments
1
4
4
4
3
3
3
2
2
2
2
2
3
8
8
7
7
6
6
5
5
4
3
4
10
9
1
12
11
10
9
2
3
4
5
6
12
11
10
9
7
12
11
10
9
1
10
9
2
3
6
6
6
5
5
5
4
4
3
2
4
4
4
4
3
3
3
2
2
2
2
6
14
16
15
14
13
12
11
10
9
18
17
16
15
14
13
12
11
10
9
20
8
6
13
19
8
6
8
12
18
8
7
5
7
11
17
7
7
5
7
8
10
16
8
8
7
6
5
6
7
9
15
7
7
6
6
4
6
6
8
14
6
6
6
5
4
5
5
7
13
12
5
5
5
5
3
5
4
6
8
4
4
5
4
2
3
3
5
7
11
3
3
3
3
Elevation
Warm Up
Program Segments
Cool Down
Cool Down
1
3
3
3
3
3
3
2
2
2
2
2
4
3
3
3
3
3
2
2
2
2
3
5
4
4
4
3
3
2
2
2
2
4
6
5
4
4
4
3
3
3
2
2
1
6
5
4
4
4
3
3
3
2
2
2
5
4
4
4
3
3
2
2
2
2
3
4
3
3
3
3
3
2
2
2
2
4
3
3
3
3
3
3
2
2
2
2
8
7
7
6
6
5
5
4
4
3
8
8
7
7
6
6
5
5
4
4
9
8
8
7
7
6
6
5
5
4
10
9
9
8
8
7
7
6
6
5
10
10
9
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
9
8
8
7
7
6
6
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37
COMPUTER OPERATION
Interval Programs: While on the Dormant State, press Interval button. The center LED window shows “P10”. Press the
Enter button to select P10 and start the user weight set up. Or press the Up or Down Arrow buttons to select among P10
to P12. Then press the Enter button to start the user weight set up (If Enter button is not pressed within 10 seconds, this
procedure will be skipped to the next step, user weight set up) and the center LED window then shows the default user
weight “150” (LB) while the LED dot matrix window shows “LBS”. Press the Up or Down Arrow buttons to set up user
weight then press Enter (If the Enter button is not pressed within 10 seconds, this procedure will be skipped to the next
step, workout time set up) and the center LED window shows default workout time “20”(Minutes) while the LED dot matrix
window shows “MIN”. Press the Up or Down Arrow buttons to set up the target workout time then press the Enter button.
The center LED window shows workout level “1” and the LED dot matrix window shows “LVL”. Press the Up and Down
Arrow buttons to select the workout level from 1 to 10 then press the Enter button to start the workout. The center LED
window will count down 3 seconds before start the selected Fitness program begins. Time counts down from set up
workout time to 0:00. During the workout, the user can press Incline + and Incline – buttons to overwrite the preset profile
and adjust the incline level from 0 to 10. Press Resistance + and Resistance – buttons to overwrite the preset profile and
adjust the resistance level from 1 to 20. The overwrite will only last for one segment of workout and then the next segment
will return to the original preset profile.
P-10 Interval 1
This program introduces the user to higher intensity training. The program employs a fixed incline with variable resistance, applied
in repeated work-rest intervals. Each work segment lasts 30 seconds while each rest segment lasts 60 seconds. The resistance of
the rest segments is 60 to 65% of the work segments. Interval training develops both the aerobic and anaerobic energy systems.
During the high intensity segments the anaerobic energy system is used. During the low intensity segments the aerobic energy
system works to repay the “oxygen debt” incurred during the high intensity segments. The repetition of the high intensity segments
forces the body to adapt to higher demands thereby helping the user to develop enhanced performance capabilities.
Time
Distance
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
Refer to notes
Program Cool
Segments Down
Refer to notes
Cool
Down
Warm
Program Cool
Segments Down
Resistance Warm Up
Resistance Up
Resistance
1
7
7
6
6
5
5
4
4
3
2
2
9
8
8
7
7
6
5
5
4
3
3
11
10
10
9
4
13
12
11
10
9
1
14
13
12
11
10
9
2
9
8
7
6
6
5
5
4
4
3
3
9
8
7
6
6
5
5
4
4
3
1
8
7
6
6
6
5
5
4
4
3
2
7
6
5
5
5
4
4
3
3
3
3
6
5
4
4
4
3
3
2
2
2
4
4
3
3
2
2
2
2
2
1
1
10
9
8
7
6
5
4
3
2
1
1.00
0.95
0.92
0.85
0.77
0.65
0.62
0.58
0.54
0.49
8
7
8
6
7
8
6
6
7
5
6
6
4
4
5
elevation
Elevation Multiplier
Warm Up
Program Segments
Cool Down
1
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
2
2
2
2
2
4
4
4
3
3
3
3
2
2
2
2
1
5
5
4
4
4
3
3
3
2
2
2
5
5
4
4
4
3
3
3
2
2
3
5
5
4
4
4
3
3
3
2
2
1
4
4
3
3
3
3
2
2
2
2
2
3
3
3
3
3
2
2
2
2
2
3
2
2
2
2
2
2
2
2
2
2
4
2
2
2
2
2
2
2
2
2
2
10
9
8
7
6
5
4
3
2
1
1.00
1.00
1.00
0.83
0.83
0.83
0.83
0.67
0.50
0.33
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38
350A HOME ARC TRAINER
COMPUTER OPERATION
P-11 Interval 2
This program is designed for those who desire a higher intensity interval training program. It uses a fixed incline with variable
resistance applied in a repeating 1:1 work to rest ratio. Each work and rest segment lasts 60 seconds. The resistance of the rest
segments is approximately 55 to 65% of the work segments. Interval training is designed to tax both the aerobic and anaerobic
energy systems. During the high intensity segments the anaerobic energy system is used. During the low intensity segments the
aerobic energy system works to repay the “oxygen debt” incurred during the high intensity segments In Interval 2 the extended work
segment creates a greater “oxygen debt” than Interval 1 putting greater demand on both energy systems, forcing even greater
adaptation to the imposed demands.
Time
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
Distance
Refer to notes
Warm Up
Refer to notes
Program Segments
Cool Down
Resistance
1
4
3
3
2
2
2
3
2
1
1
2
6
5
4
4
4
3
4
2
2
2
3
7
6
5
5
5
4
4
3
3
3
4
8
7
6
6
6
5
5
4
4
3
1
2
3
10
10
9
4
10
10
9
1
8
7
6
6
6
5
5
4
4
3
2
7
6
5
5
5
4
4
3
3
3
3
6
5
4
4
4
3
4
2
2
2
4
4
3
3
2
2
2
3
2
1
1
10
9
8
7
6
5
4
3
2
1
1.00
0.95
0.92
0.85
0.77
0.65
0.62
0.58
0.54
0.49
20
19
18
17
16
14
12
10
8
20
19
18
17
16
14
12
10
8
9
9
8
8
8
8
7
7
7
7
6
6
6
6
6
6
Warm Up
Program Segments
Cool Down
Elevation
Multiplier
1.00
1.00
1.00
0.83
0.83
0.83
0.83
0.67
0.50
0.33
1
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
2
2
2
2
2
4
4
4
3
3
3
3
2
2
2
2
1
5
5
4
4
4
3
3
3
2
2
2
5
5
4
4
4
3
3
3
2
2
3
5
5
4
4
4
3
3
3
2
2
4
5
5
4
4
4
3
3
3
2
2
1
4
4
3
3
3
3
2
2
2
2
2
3
3
3
3
3
2
2
2
2
2
3
2
2
2
2
2
2
2
2
2
2
4
2
2
2
2
2
2
2
2
2
2
10
9
8
7
6
5
4
3
2
1
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39
COMPUTER OPERATION
P-12 Hill Interval
The Hills program is designed to give the user the experience of hiking in hilly terrain. This program uses intervals of moderate
resistance and incline to simulate relatively flat areas and intervals of substantially greater incline and resistance to simulate
steeper grades. The two-minute work segments offer a more prolonged interval challenge, while the equal rest period allows for
adequate recuperation.
Time
:30 :30 :30 :30
:30
:30
:30
:30
:30
:30
:30
:30
:30 :30 :30 :30
Distance
Warm Up
Program Segments
Cool Down
Resistance
1
4
4
3
3
3
3
2
2
2
2
2
5
5
4
4
3
3
2
2
2
2
3
6
6
5
5
4
4
3
3
2
2
4
7
7
6
6
5
5
4
4
3
2
1
8
8
7
7
6
6
5
5
4
3
2
8
8
7
7
6
6
5
5
4
3
3
8
8
7
7
6
6
5
5
4
3
4
8
8
7
7
6
6
5
5
4
3
5
12
10
9
6
12
10
9
7
12
10
9
8
12
10
9
1
7
7
6
6
5
5
4
4
3
2
2
6
6
5
5
4
4
3
3
2
2
3
5
5
4
4
3
3
2
2
2
2
4
4
4
3
3
3
3
2
2
2
2
10
9
8
7
6
5
4
3
2
1
8
8
8
8
7
7
7
7
5
5
5
5
6
6
6
6
5
5
5
5
4
4
4
4
3
3
3
3
Warm Up
Program Segments
Cool Down
Elevation
1
3
3
3
3
3
3
3
2
2
2
2
4
3
3
3
3
3
3
2
2
2
3
5
4
4
3
3
3
3
3
3
3
4
6
5
5
4
4
3
3
3
3
3
1
6
5
5
4
4
3
3
3
3
3
2
10
10
9
1
6
5
5
4
4
3
3
3
3
3
2
5
4
4
3
3
3
3
3
3
3
3
4
3
3
3
3
3
3
2
2
2
4
3
3
3
3
3
3
3
2
2
2
10
9
8
7
6
5
4
3
2
1
6
5
5
4
4
3
3
3
3
3
6
5
5
4
4
3
3
3
3
3
6
5
5
4
4
3
3
3
3
3
10
10
9
10
10
9
10
10
9
9
9
9
9
8
8
8
8
8
8
8
8
7
7
7
7
7
7
7
7
6
6
6
6
6
6
6
6
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40
350A HOME ARC TRAINER
IMPORTANT STEPS
Warning:
Before using this product, please consult your personal physician for a complete physical examination. Frequent and strenuous
exercise should be approved by your doctor first. If any discomfort should result from your use of this product, stop exercising and
consult your doctor. Proper usage of this product is essential. Please read your manual carefully before exercising.
Please keep all children away from the equipment during use and when equipment is unattended.
Always wear appropriate clothing, including athletic shoes, when exercising. Do not wear loose clothing that could become caught
during exercising.
Make sure that all bolts and nuts are tightened prior to. Periodic maintenance is required on all exercise equipment to keep it in
good condition. Check for loose bolts and hardware before each use.
Before beginning:
How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are
severely overweight, you must start slowly and increase your time gradually, a few minutes per week.
Initially you may be able to exercise only for a few minutes in your target zone. However, your aerobic fitness will improve over the
next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately, you’ll be able
to exercise continuously for 30 minutes. And the better your aerobic fitness, the harder you will have to work to stay in your target
zone. But remember these essentials:
•
Contact your physician before starting a workout or training program. Have your doctor review your training and diet
programs to advise you of a workout routine you should adopt.
•
•
Begin your training program slowly with realistic goals that have been set by you and your doctor.
Supplement your program with some type of aerobic exercise such as walking, jogging, swimming, dancing and/or
bicycling. Monitor your pulse frequently. If you do not have an electronic heart rate monitor, have your physician show
you the proper way to manually check your pulse by using your wrist or neck. Establish your target heart rate based on
your age and condition.
•
Drink plenty of fluids during the course of your routine. You must replace the water content lost from excessive exercising
to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids should be at room temperature when
consumed.
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41
TARGET HEART RATE
Finding your pulse:
To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel
the pulse in the carotid artery on the left side of your neck, in the notch between the windpipe and the large neck muscles. When
you detect your pulse, use as little pressure as possible while you are counting beats. Too much pressure on your carotid artery will
result in abnormally low heart rates. Count the number of beats in ten seconds, and then multiply that number by six. This gives
you the number of beats per minute.
How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per
minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have
provided.
FIND YOUR TARGET HEART RATE
200
180
160
140
120
100
80
20
25
30
35
40
45
50
55
60
65
70
YOUR AGE in years
ADVANCED: Sports, athletic conditioning or interval training
FITNESS: Optimal training, aerobic or cardiovascular
HEALTH: Beginner, low intensity with long duration produces fat burning
Aerobic exercise:
Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and
heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms,
legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire
exercise routine.
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42
350A HOME ARC TRAINER
MUSCLE CHART
Targeted muscle groups:
The exercise routine that is performed on this product will develop primarily lower body muscle groups. These muscle groups are
shown in gray color on the chart below.
MUSCLE GROUPS
A
B
C
D
E
F
Deltoid muscles
Gastrocnemius muscles
Trapezius muscles
Tricep muscles
G
H
I
Pectoral muscles
Bicep muscle
Abdominal muscles
Writs flexor muscles
Quadricep muscles
Latissimus muscles
Gluteus muscles
J
K
L
Hamstring muscles
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43
STRETCHING ROUTINE
Warm up and cool down:
A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and
preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or
five times per week.
Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous
exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to
your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and
cool-down exercises on the following pages:
Toe Touch:
Shoulder Lift:
Slowly bend forward from
your waist, letting your back
and shoulders relax as you
stretch toward your toes.
Reach down as far as you
can and hold for 15 counts.
Lift your right shoulder up
toward your ear for one
count. Then lift your left
shoulder up for one count as
you lower your right
shoulder.
Inner Thigh Stretch:
Hamstring Stretch:
Sit with the soles of your feet
together with your knees
pointing outward. Pull your
feet as close into your groin
as possible. Gently push
your knees towards the floor.
Hold for 15 counts.
Sit with your right leg
extended. Rest the sole of
your left foot against your
right inner thigh. Stretch
toward your toe as far as
possible. Hold for 15 counts.
Relax and then repeat with
left leg extended.
Side Stretch:
Calf-Achilles Stretch:
Open your arms to the side
and continue lifting them until
they are over your head.
Reach your right arm as far
upward toward the ceiling as
you can for one count. Feel
the stretch up your right side.
Repeat this action with your
left arm.
Lean against a wall with your
left leg in front of the right
and your arms forward. Keep
your right leg straight and the
left foot on the floor; then
bend the left leg and lean
forward by moving your hips
toward the wall. Hold, and
then repeat on the other side
for 15 counts.
Head Roll:
Rotate your head to the right
for one count, feeling the
stretch up the left side of your
neck. Next, rotate your head
back for one count, stretching
your chin to the ceiling and
letting your mouth open.
Rotate your head to the left
for one count, and finally,
drop your head to your chest
for one count.
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44
350A HOME ARC TRAINER
TROUBLESHOOTING
Troubleshooting
NOTE: Do not touch any internal electric wires. Contact Cybex Customer Service for a list of certified Cybex Service Technicians
in your area.
Home Arc Trainer will not start:
1. Make sure the power cord is plugged into a surge protector, the surge protector is plugged into a properly grounded outlet and
the surge protector is turned on (refer to the Power Requirements section in this manual).
2. Check the circuit breaker reset switch located on the front of the Home Arc Trainer. Turn the power off, wait 5 minutes then
press the rest switch.
3. Check the house electrical breaker box and the circuit breaker for the room the Home Arc Trainer is located in. If it has tripped,
reset or have an electrician replace the breaker in home.
4. Have an electrician check for inadequate voltage at the outlet.
Home Arc Trainer looses power during use:
1. Check the circuit breaker reset switch located on the front of the Home Arc Trainer. Turn the power off, wait 5 minutes then
press the rest switch.
2. Check the house electrical breaker box and the circuit breaker for the room the Home Arc Trainer is located in. If it has tripped,
reset or have an electrician replace the breaker in home.
Contacting Customer Service:
Hours of phone service are Monday through Friday from 8:30 a.m. to 6:00 p.m. Eastern Standard Time.
For customers living in the USA, contact Cybex Customer Service at 888-462-9239.
For customers living outside he USA, contact Cybex Customer Service at 508-533-4300 or fax 508-533-5183.
Order parts and find information on the web at for by e-mail at [email protected].
Copyright 2005 Greenmaster Industrial Corp. All rights reserved.
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