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FLOWFITNESS PERFORM B5s User Manual

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  • Page 1 User manUal WWW.FLOWFITNESS.COM...
  • Page 2 User manUal Peform B5s Copyright © Flow Fitness Alle rechten voorbehouden. Niets uit deze gebruiksaanwijzing mag worden gebruikt of gereproduceerd in welke vorm of op welke wijze dan ook zonder voorgaande schriftelijke toestemming van Flow Fitness. All rights reserved. Nothing in this instruction manual may be used or repro- duced in any form or way without the express written permission of Flow Fitness.

  • Page 3: Table Of Contents

    ConTenT 1. ImPorTanT InformaTIon 1.1 Health 1.2 Safety 2. InTroDUCTIon 2.1 Contentsofpackage 2.2 Importantparts 2.3 Specifications 3. fITness 3.1 Trainingbyheartrate 3.2 Warmingupandcoolingdown 4. Use 4.1 Assembly 4.2 Useofthetouchconsole 5. General InformaTIon 5.1 Trainingschedule 5.2 Explodedview 6. WarranTY 6.1 Warranty User manual Peform B5s - 3...

  • Page 4: Important Information

    ImPorTanT InformaTIon 1.1 HealTH Important: read this instruction manual first and follow the instructions carefully before using the product. - Consult an expert to determine the training level that is most suitable for you. - Ifyouexperienceanydizziness,nauseaoranyotherphysicaldiscomfortwhile training,ceasethetrainingimmediatelyandconsultaphysician. - Watchyourheartbeatduringthetrainingandimmediatelystoptrainingwhen values are inconsistent. - Weadviseyoutodowarmingupandcoolingdownexercisesduringfiveto tenminutesbeforeandafteruseoftheproduct.Thiswayyourheartratecan increase and decrease gradually and you can prevent painful muscles.
  • Page 5 1. IMPORTANT INFORMATION - Never hold your breath during a training session. Your breathing should be at a normal interval depending on the intensity of the training. - Startyourtrainingscheduleslowlyandbuilditupgradually. - Always wear appropriate clothing during training. Don’t wear anything that’s too loose and can get caught between moving parts of the equipment.

  • Page 6: Introduction

    InTroDUCTIon ThankyouforpurchasingthePerformB5s.Weareconvincedthatthisprod- uct will meet your expectations. You will have had several different reasons forpurchasingthisFlowFitnessproduct.ThisFlowFitnessproductcanbe purchasedforseveralreasons.Whateveryoursmaybe,improvestamina,lose weight,rehabilitationorjustbecauseyouliketoexercise,weareconvinced this product will meet your requirements. Flow Fitness wishes you successful and enjoyable training sessions. 6 - User manual Peform B5s...

  • Page 7: ContentsOfPackage

    2. INTRODUCTION 2.1 ConTenTs of PaCKaGe UsermanualPeformB5s-7...

  • Page 8: ImportantParts

    2. INTRODUCTION 2.2 ImPorTanT ParTs Touchconsole Adjustable handle- Adjustable seat bar with integrated hand pulse sensors and quick keys Bottle cage Pedals with easy straps Power plug Transporting wheels Adjustable feet 2.3 sPeCIfICaTIons Length: 122 cm Height: 154cm Width: 31 cm Weight: 58kg 8-UsermanualPeformB5s...

  • Page 9: Fitness

    fITness Whatisfitness?Ingeneralafitnessexercisecanbedescribedasanactivity that makes your heart pump more oxygen from your lungs to your muscles by meansofcirculatingtheblood.Themorestrenuousthetraining,themorefuel (oxygen) the muscles need and the more work the heart has to do to pump oxygenrichbloodtothemuscles.Ifyouareingoodphysicalshapeyourheart canpumpmorebloodtothemusclewitheachcontraction.Thismeansthe heart doesn’t have to contract as many times to transport the necessary oxy- gen to your muscles.
  • Page 10 3. FITNESS Weight loss Improve stamina (beats per minute) (beats per minute) 20-24 120-118 170-167 25-29 117-115 166 - 163 30-34 114-112 162-158 35-39 111-109 157-154 40-44 108-106 153-150 45-49 105-103 149-145 50-54 102-100 144-141 55-59 99-97 140-137 60andolder 96-94 136 - 133 Foreachindividualthebestwaytostarttrainingisdifferent.Ifyouhavenot exercisedinsometimeorareoverweight,youshouldstartyourtraining...

  • Page 11: WarmingUpAndCoolingDown

    3. FITNESS 3.2 WarmInG UP anD CoolInG DoWn A good training schedule starts with a good warming up and ends with a cool- ingdownofthemuscles.Thiswillpreventpainfulmusclesandinjury.Below youwillfindsomesuitableexercises. Head Roll Tiltyourheadtotheright.Holdthisforonesecond,sothat you feel a little pull in the muscles on the left side of your neck.Dothesamefortheotherside,frontandback.Repeat two or three times.

  • Page 12: Use

    4.1 assemBlY Step 1 1. Removethetransportingstabilizerfirst,asdisplayedinfig.1-1.Thispart can be trashed. Parts of the packagin material can be used for easy access to the stabilizer bolts. 2. Assemblethefrontstabilizer(4)byfasteningbolt(7)and(7a)withwasher (16)andspringwasher(9). 3. Removetheandtrashthetemporaryrearstabilizer(fig.1-3).Then assemble the rear stabilizer (2) in the same way as the front stabilizer. �...
  • Page 13 4. USE Step 2 1. You can level the B5s by turning the levering feet (3) underneath the stabilizers. 2. Place the seat onto the seat cilinder on the seat post (13) as illustrated in 2-1. Make sure that the tip of the seat is always pointing to the front. Adjust the seat angle to your preferred position before you fasten the two bolts underneaththeseat,asillustratedin2-2. 3.
  • Page 14 4. USE Step 3 1. Slidetheovalcover(75)ontothehandlebarpost(17)asdisplayedinfig. 3-1. 2. Connecttheuppercomputercable(64)tothelowercomputercable (65)(fig.3-2)andassemblethehandlebarpost(17)ontomainframe byfasteningAllenbolt(15),flatwasher(16)andcurvedwasher(9)as displayedinfig.c. 14-UsermanualPeformB5s...
  • Page 15 4. USE Step 4 1. Assembletheconsoleconnectorplate(40)tothetouchconsole(76)by fasteningbolts(41)asdisplayedinfig.4-1. 2. Connectthewire(76)fromtheconsolewithwire(64)fromtheconsole postasdisplayedinfig.4-2. 3. Feedthewires(76)troughtheholeinthehandlebarpost(17)astheyneed to be connected to the handlebar in the next step. 4. Finnishtheconsoleassemblybyfasteningbolts(52)(fig.4-3). User manual Peform B5s - 15...
  • Page 16 4. USE Step 5 1. Firstlyfastenbolt(52)intothehandlebar,thenbeforeassemblingthe handlebar connect the wires from the handlebar with the wires from the console. 2. Placethehandlebarontothepostandfastenintoplacebyclubknob(43), springwasher(9)andwasher(16).Makesuretoplacecover(42)into place before assembly. 3. Fastenthebottlecage(104)ontothehandlebarpost(17)withbolts(41). 4. Assemblethepedals(51L&R)ontothecranks(48L&R).Pleasenote:turn the pedals counterclockwise. 5. Thestabilizercovers(5)canbeassembledwithbolts(39). 6. Thepowersupplycanbefoundinthefrontofthebike. 16 - User manual Peform B5s...

  • Page 17: UseOfTheTouchConsole

    4. USE 4.2 Use of THe ToUCH Console UsB CHarGer & aUX at the back of the console ToUCH sCreen Main10.1inchTFT touch screen ProGress WInDoWs SecondaryLCD windows for follo- wing your real time progress. sToP & PaUse Buttonsforpausing, resuming or stopping the current training.
  • Page 18 RESISTANCELEVELYourcurrentresistancelevel SPEED YourcurrentspeedinKPHorMPH. OUTPUT  ThecurrentoutputinWATT. Updates Compatible apps and instructions can change with product software updates. Forthelastedversionofthemanualandsupportedappsvisitflowfitness.com orsupport.flowfitness.com. Power up Connect the adapter to the hometrainer and outlet and turn on the main switch.Itwilltakesometimefortheconsoletofullybooth. AfterbootingthetouchconsolewillstartontheHOMEmenuconsistingof theMYTRAININGmenuandGETSTARTED.InMYTRAININGyoucanfind yourtotalworkoutsummery.SwipingorpressingGETSTARTEDwillbring you into the training menu we you can start exercising. Before exercising we recommendchangingthesettingstoyourpreferences,setupaWIFIconnec- tion and log into your iConsole account.
  • Page 19 4. Use Main controls HOME MAINMENU QUICKSETTINGS MULTIMEDIA main menu - MyTraining Overview and summary of your total training results - GetStarted All iConsole training programs. main menu - Login LogintoyouriConsoleaccountorviewyourprofi  lesettings. - Home Gobacktothehomemenu. - Traininghistory Your training history. Please note that this only works when logged into your iConsole account.
  • Page 20 4. USE multimedia All compatible entertainment and training apps are accessable from this menu. Most apps be used during a iConsole training program. All these apps are from a 3rd party and may require a separate login and subscription. Connect to your WIFI network TherearetwowaystoconnectyourFlowFitnessTouchConsoletoyourpref- feredWIFInetwork. 1.
  • Page 21 4. USE Settings Withinthesettingmenuyouareabletomakeallthedevicesettings.When pressingsettingsyouwillfindanoverviewofyourconsolemainsettings,ver- sion number and build. Press system setting to continue. Brightness Setyourscreenbrightness Volume  Changethevolumeofthespeakers Wi-fi ConnecttoyourpreferredWIFInetwork User manual Peform B5s - 21...
  • Page 22 4. Use Bluetooth Connect external bluetooth audio devices like headsets or speakers. Please note that heart rate bluetooth sources are connected from a different menu Language Setthemainlanguageoftheconsole Distance unit Change between the metric and imperial system Updates Werecommendtokeeptheconsoleandallcompatibleappsuptodate. ToupdateorcheckforupdatespresstheMAINMENUicon,SETTINGand pressSYSTEMUPGRADE.Theappstorewillbeloadingwiththeinstalled apps.PressthebuttonUPDATEaftertheappifavailableotherwisetheapp will show latest version installed.
  • Page 23 4. USE Training ThereareseveraltrainingprogramsavailablewithintheiConsoleapp: - QuickStart Quicklystartatrainingexercise.Itisalsopossibletosetatargetdistance, time or calories. User manual Peform B5s - 23...
  • Page 24 4. USE - Interval Createyourownintervalprogrambysettingupthecycles,time,leveland targetRPM. - Map your route Selectoneofthestandardrouteswiththepinicononthetoprightcorner. Or make your own route by searching the map and select your starting and finishingpositionbypressingandholdingdownontheprefferedlocation. 24-UsermanualPeformB5s...
  • Page 25 5. GENERAL INFORMATION Theresistancewillautomaticallychangeduringtherouteandyouareable to switch between maps and street view with the layer icon in the top right corner. - Constant power Intheconstantpowermodeyourareabletosetyourprefferedoutputin WATT.Togetherwithyourpedallinginput(RPM)theconsolewillautomati- cally adjust the resistance to keep the set output. - Heartratecontrol Trainata%ofyourmaximumheartratebyfillinginyourage.Youcanalso selectTAGtosetyourowntargetbeatsperminute.Duringtheexercisethe console will automaticly adjust the resistance to maintain the selected heart rate.
  • Page 26 5. GENERAL INFORMATION - Programs Selectoneofthepresetresistanceprofilesandsetatargettimeordistance. Theconsolewilladjusttheresistanceaccordinglytotheprofile. - FTMS WithFTMSyoucanconnectsupported3rdpartyappslikeZwift.Select FTMSandturniton.NowyouareabletoconnectwithFlowFitnessB5s trough bluetooth in the 3rd party app. 26 - User manual Peform B5s...
  • Page 27 5. GENERAL INFORMATION Controls during an exercise DuringaworkouttheMULTIMEDIAbuttoninthetopleftcornercanbe pressedtoaccessamultimediaappduringtheexcercise.Theexercisewill continue and can be followed either on the touch screen but also on the pro- gress windows underneath the touch screen. Whenaccessingamultimediaappyouhaveseveralcontrolsforthetraining, volume and view. UsermanualPeformB5s-27...
  • Page 28 5. GENERAL INFORMATION Toggletheonscreenmenu Change the volume Gobacktothemultimediamenu,pressthetoprightarrowtoreturntothe current exercise program. Stoptheexerciseandgobacktothemultimediamenu. Move the overlay towards the top or bottom of the screen Whentheatargethasbeenreachedortrainingisendedasummeryofyour exercise will appear. 28-UsermanualPeformB5s...
  • Page 29 5. GENERAL INFORMATION Kinomap Thekinomapappisdirectlysupportedonthisconsole.Choosefromthe geotagged video on Kinomap and go! Your position is shown in the video and icon on the map and in the altitude graph: your goal is to keep pace with the originalvideo.Amultiplayermodeisalsoavailableupto10playerscantrain on the same video. TheKinomapappcanbefoundintheMULTIMEDIAmenu.Kinomapisatrain- ing app and cannot be used during an iConsole training program.

  • Page 30: General Information

    General InformaTIon 5.1 TraInInG sCHeDUle Introduction schedule schedule week 1 and 2 schedule week 3 and 4 Trainat60%ofyourmaximumheartrate. Trainat60%ofyourmaximumheartrate. Max. 3 times a week. Max.4timesaweek. Warmingup5-10minutes. Warmingup5-10minutes. Train4minutes. Train5minutes. Rest1minute. Rest1minute. Train2minutes. Train3minutes. Calmly train 1 minute. Calmly train 1 minute. Cooling down 5 minutes.
  • Page 31 5. GENERAL INFORMATION Training schedule to improve stamina (follow-up to introduction training schedule) schedule week 7 and 8 schedule week 9 and beyond Trainat90%ofyourmaximumheartrate. Trainat90%ofyourmaximumheartrate. Max. 6 times a week. Max. 6 times a week. Warmingup5-10minutes. Warmingup5-10minutes. Train10minutes. Train7minutes. Rest1minute. Rest1minute.

  • Page 32: ExplodedView

    5. GENERAL INFORMATION 32 - User manual Peform B5s...
  • Page 33 5. GENERAL INFORMATION Part no. Description Q’ty Part no. Description Q’ty Main frame 51L&51R Pedal Rearstabilizer Screw adjustableroundwheel Screw frontstabilizer Electricmagneticsystem Oval cap Allen bolt Powersupply Bolt Socket Bolt Screw Springwasher Liveline  10L Frontleftdecorativecover Netural line 10R Frontrightdecorativecover Groundline  Upper decorative cover Upper cable for console Rearcover...

  • Page 34: Warranty

    WarranTY 6.1 WarranTY ThewarrantyisprovidedbytheFlowFitnessdistributorofyourcountryand the reseller where you have purchased your product. Please check https://www.flowfitness.com for more information. 34-UsermanualPeformB5s...
  • Page 36 WWW.FLOWFITNESS.COM...

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