Spinning® Video 4-Week Ride Guide; Achieving Your Goals; Caring For Your Spinner® Velo Xt Bike - Star Trac Spinner Velo XT Owner's Manual

®
Spinner Velo XT
O W N E R ' S M A N U A L
SPINNING® VIDEO 4 WEEK RIDE GUIDE
:
RIDE ON AN ENDURANCE
™
ENERGY ZONE RIDE
Transform your body
into a fat burning
machine with this
energizing ride.
W E E K O N E
Day 1 Ride On: Endurance EZ Ride
Day 2 Rest
Day 3 Ride On: Endurance EZ Ride
Day 4 Rest
Day 5 Pedal Power: Strength EZ Ride
Day 6 Rest
Day 7 Ride On: Endurance EZ Ride
W E E K T H R E E
Day 15 Rest
Day 16 Ride On: Endurance EZ Ride
Day 17 Rest
Day 18 Crank it Up: Interval EZ Ride
Day 19 Ride On: Endurance EZ Ride
Day 20 Rest
Day 21 Heart Racer: Race Day EZ Ride
More videos are available at spinning.com

ACHIEVING YOUR GOALS

We suggest riding your Spinner® bike three to five times per week for optimum results.
Be patient. When beginning the Spinning
and slowly build up to a complete ride.
Stick with it! Every pedal stroke counts and each ride gets a little easier.
CARING FOR YOUR SPINNER
MOVING YOUR BIKE
Stand in front the bike, grasp the handlebars
and tip the bike toward you until the transport
wheels are touching the floor. Roll the bike to
the desired location and then gently lower the
rear of the bike back to the floor.
LEVELING YOUR BIKE
If you place your bike on an uneven surface,
you may adjust how the bike sits by
8
:
PEDAL POWER A STRENGTH
™ Use
ENERGY ZONE RIDE
cadence building and
resistance loading to
build shapely legs and
a toned tush.
®
program you may need to ride for 10-15 minutes
:
CRANK IT UP AN
INTERVAL ENERGY
™ Push
ZONE RIDE
yourself to new
limits with this
Race Day ride.
W E E K T W O
Day 8 Rest
Day 9 Crank it Up: Interval EZ Ride
Day 10 Ride On: Endurance EZ Ride
Day 11 Rest
Day 12 Ride On: Endurance EZ Ride
Day 13 Rest
Day 14 Pedal Power: Strength EZ Ride
W E E K F O U R
Day 22 Rest
Day 23 Ride On: Endurance EZ Ride
Day 24 Rest
Day 25 Heart Racer: Race Day EZ Ride
Day 26 Rest
Day 27 Crank it Up: Interval EZ Ride or
Pedal Power: Strength EZ Ride
Day 28 Ride On: Endurance EZ Ride
®
VELO XT BIKE
adjusting one or all of the four levelers locat-
ed on the bottom of each corner of the bike.
ADJUSTING AND LEVELING YOUR SADDLE
If you experience saddle discomfort while
riding or sitting on your bike, the angle can be
adjusted by loosening the 14mm nuts located
under the saddle. After making your adjustment
be sure to retighten the nuts before riding
your bike.
:
HEART RACER A RACE DAY
™ This
ENERGY ZONE RIDE
calorie-blasting ride
will send your heart
rate and your fitness
level to new heights.