Bowflex Max Trainer Max Total Manual

Specifications / Before Assembly

Maximum User Weight: 136 kg ( 300 lbs.)

Total Surface Area (footprint) of equipment: 9648.8 cm² (1494.5 in²)

Maximum Pedal Height: 48.5 cm ( 19.1 inches )

Machine Weight: 70.3 kg (155 lbs.)

Power Requirements:
(AC Adaptor)
Input Voltage: 100-240V AC, 50-60Hz, 1.5A
Output Voltage: 12V DC, 3A
Heart Rate Armband: 1 Lithium Polymer battery (not replaceable)
Console: 1 Lithium Ion battery (not replaceable)

DO NOT dispose of this product as refuse. This product is to be recycled. For proper disposal of this product, please follow the prescribed methods at an approved waste center.

Before Assembly
Select the area where you are going to set up and operate your machine. For safe operation, the location must be on a hard, level surface. Allow a workout area of a minimum 199.4cm (78.5") x 246.9cm (97.2").

Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration the height of the user and the maximum pedal height of the fitness machine.

Basic Assembly Tips
Follow these basic points when you assemble your machine:

• Read and understand the "Important Safety Instructions" before assembly.
• Collect all the pieces necessary for each assembly step.
• Using the recommended wrenches, turn the bolts and nuts to the right (clockwise) to tighten, and the left (counterclockwise) to loosen, unless instructed otherwise.
• When attaching 2 pieces, lightly lift and look through the bolt holes to help insert the bolt through the holes.
• The assembly requires 2 people.

Machine Mat
The Bowflex™ Max Trainer™ Machine Mat is an optional accessory that helps keep your workout area clear and adds a layer of protection to your floor. The rubber machine mat provides a non-slip, rubber surface which limits static discharge and reduces the possibility of display errors. If possible, put your Bowflex™ Max Trainer™ Machine Mat in your selected workout area before you begin assembly.

To order the optional machine mat, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/ Canada).

Parts

Item	Qty	Description
1	1	Frame
2	1	Shroud, Rear
3	2	Foot Pad Insert
4	2	Foot Pad

A decal has been applied to all right (" R ") and left (" L ") parts to assist with assembly.

Item	Qty	Description	Item	Qty	Description
5	1	Bluetooth® Heart Rate Armband	15	2	Pedal
6	1	Console Assembly	16	4	Leveler
7	1	Console Rear Cover	17	2	Cap
8	1	Static Handlebar Cap	18	1	Rail Assembly
9	1	Static Handlebar Assembly	19	1	Dynamic Handlebar, Right
10	1	Dynamic Handlebar, Left	20	1	Hardware Card
11	2	Leg	21	1	AC Adapter
12	1	Stabilizer Shroud, Left	22	1	Tray Insert
13	1	Stabilizer Shroud, Right	23	1	Manual Kit
14	1	Stabilizer Assembly

Hardware / Tools

Item	Qty	Description	Item	Qty	Description
A	6	Socket Head Hex Screw, M8x1.25x20 Black	I	2	Wave Washer, 17.2x22
B	6	Lock Washer, M8x14.8 Black	J	4	Socket Head Hex Screw, M8x1.25x55 Black
C	12	Washer, Flat M8x18 Black	K	4	Lock Nut, M8 Black
D	4	Socket Head Hex Screw, M10x1.5x25 Black	L	8	Flat Socket Head Hex Screw, M6x1.0x30 Black
E	4	Washer, Flat M10x23 Black	M	4	Socket Head Hex Screw, M6x1.0x14 CL10.9 Black
F	1	Pan Phillips Screw, M5x0.8x20 Black	N	10	Lock Washer, M6x14.8 Black
G	2	Washer, Flat M8x24 Black	O	4	Washer, Flat M6x13 Black
H	2	Cap	P	6	Socket Head Hex Screw, M6x1.0x20 CL12.9 Black

Note: Select pieces of Hardware have been provided as spares on the Hardware Card. Be aware that there may be remaining Hardware after the proper assembly of your machine.

Tools
Included

Assembly

1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate
   Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own.
   NOTICE: Hand tighten hardware.
   
2. Attach Levelers to the Stabilizer Assembly
   
3. Carefully Lift the Frame Assembly from the Shipping Plate and Attach to the Stabilizer Assembly
   Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own. Lift the Frame Assembly from the exterior of the pivot assembly as indicated below.
   NOTICE: Once all hardware has been hand tightened, fully tighten ALL hardware from previous steps.
   
4. Attach Stabilizer Shrouds to the Frame Assembly
   
5. Attach Rear Shroud and Caps to the Frame Assembly
   NOTICE: Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place.
   
6. Attach Legs to Frame Assembly
   Be aware that the Legs are connected and when either of these parts move the other does as well.
   
7. Attach Pedals to Frame Assembly
   In order to avoid possible serious injury, when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands being caught or pinched.
   
8. Attach the Foot Platforms and Foot Pads to the Pedals
   
9. Cut the Shipping Zip-Tie that Secures the Cables, Connect the Cables, and Attach the Static Handlebar Assembly and Tray Insert
   NOTICE: Do not let the Cables drop into the Frame Assembly. Do not cut or crimp the Console Cables. Be sure to fully connect the cable connectors. Once all hardware has been hand tightened, fully tighten the hardware with the 5mm hex wrench.
   
10. Remove the Rear Console Cover and Hardware from the Console Assembly. Connect the Cables and Place the Console onto the Static Handlebar. With the Excess of the Cables Pushed into the Static Handlebar, Pivot the Console Assembly Downward and Secure It to the Static Handlebars
    NOTICE: Do not cut or crimp the Cables. Each Cable connector (3-pin, 4-pin, 5-pin and 12-pin) has a corresponding end connector with that many openings. Be sure to fully connect the cable connectors. * Hardware is not supplied on the Hardware Card.
    
11. Attach the Upper Handlebars to Frame Assembly
    Be aware that the Pedals and the Upper Handlebars are connected and when either of these parts move the other does as well. Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these parts. Do not do steps that involve heavy lifting or awkward movements on your own.
    NOTICE: Be sure to attach the Upper Handlebars so that they are in the range of operation for the User. Be sure to fully tighten the hardware.
    
12. Connect the AC Adapter to the Frame Assembly
    NOTICE: Be sure to use the appropriate AC Adapter plug for your region.
    
13. Set Up Your Machine
    1. With the machine plugged into a functioning wall outlet, the machine will start up and the red Status LED will activate.
       If the machine does not start up immediately, then the Console may need to charge. It will take about 60 minutes to charge the machine enough to activate it.
       Note: The Console may go to sleep if it does not receive any input after charging. Touch the screen of the Console to wake up the machine.
    2. When charged, the machine will activate and display the Welcome - Connect Wifi screen. Tap on Connect.
       
       Note: A Wifi connection is required to use your Bowflex™ Max Total™ machine. If you do not have a Wifi connection available, contact your Bowflex™ Max Trainer™ Representative or your local distributor immediately for further assistance.
    3. The Console will display the list of available Wifi connections. Tap on the desired Wifi connection, and enter the password. Tap on Connect.
    4. The Console will test and connect to the Wifi connection.
       If the Console displays an Update Available screen, tap on the Agree button. The Console will update the software.
    5. With a Wifi connection established, tap on Back.
    6. The Console will open the Bowflex™ JRNY™ App. Tap on Get Started.
    7. The Console will display the options screen. Click on the Log In option. Follow the prompts to register your new fitness machine. When registration is completed, your fitness machine is now ready for use.
    8. The Console will display the Home tab. The Home tab will encourage you to do your Fitness Assessment workout to get a custom workout*, or to do a Max 14 Interval workout.
14. Final Inspection
    Inspect your machine to ensure that all hardware is tight and components are properly assembled.
    Note: Remove any protective covers from the face of the Console. Remove the plastic scratch guard strips from Rails.
    Be sure to record the serial number in the field provided at the front of this manual.
    Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner's Manual.

* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Bowflex™ JRNY™ app. The Bowflex™ JRNY™ subscription must be purchased separately by downloading the JRNY™ app onto your phone or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This feature may not be available in all countries.

Adjustments

Moving the Machine

The machine may be moved by one or more persons depending on their physical abilities and capacities. Make sure that you and others are all physically fit and able to move the machine safely.

1. Grasp the Main Bar of the Static Handlebar Assembly to carefully tilt the machine toward you onto the transport rollers. Be sure not to grab the Console Display.
   Be aware of the Handlebars and the weight of the machine before tilting the machine.
2. Push the machine into position.
3. Carefully lower the machine into position.

NOTICE: Be careful when you move the machine. All abrupt motions can affect the computer operation.

Leveling the Machine

The machine needs to be leveled if your workout area is uneven or if the Rail Assembly is slightly off the floor. To adjust:

1. Place the machine in your workout area.
2. Loosen the locking nuts and adjust the levelers until they are evenly balanced in contact with the floor.
   Do not adjust the levelers to such a height that they detach or unscrew from the machine. Injury to you or damage to the machine can occur.
3. Tighten the locking nuts.
   Make sure the machine is level and stable before you exercise.

Features

A	Console
B	Speakers
C	Media / Entertainment Notch
D	Tray
E	Resistance Level Knob
F	Static Handlebars
G	Contact Heart Rate (CHR) Sensors
H	Water Bottle Holder
I	Resistance Fan
J	Power Connector
K	Transport Roller
L	Roller
M	Rail Assembly
N	Leveler
O	Pedal
P	Dynamic Handlebars
Q	USB Port
R	General Volume buttons
S	On/Off button
T	Bluetooth® Connectivity (not shown)

Use the values calculated or measured by the machine's computer for reference purposes only. The heart rate displayed is an approximation and should be used for reference only. Over exercising may result in serious injury or death. If you feel faint stop exercising immediately.

Console Features

The Bowflex™ Max Total™ machine uses the Bowflex™ JRNY™ App as the central component of the console. With Custom guided workouts, friendly virtual coaching, and workouts that adjust to you*, the Bowflex™ Max Total™ machine is totally focused on your journey to long-term fitness success.

A Wifi connection is required to use your Bowflex™ Max Total™ machine. If you do not have a Wifi connection available, contact your Bowflex™ Max Trainer™ Representative immediately for further assistance.

Note: Your Console may not look exactly as the provided images. These images are to be used only as a guide to your machine.

Console Display
The Console Display shows everything to help with your fitness journey, from virtual coaching to trainer-led video workouts. It can even provide streaming shows** as you workout. And everything can be controlled with a simple touch of the Display. Just touch the Display to make a selection, start a workout, or to simply wake up the Console.

Status LED and Status LED Ring
The Status LED and Status LED Ring show if the Console is activated and starting up/operating correctly (LED is on), if the battery is being initially charged (LED turns off briefly every 2 seconds), or if the Console is experiencing an error (LED is blinking quickly). To reset the Console during an error, disconnect the power to the machine for 30 seconds and reconnect it.

Note: For the initial Start-up or after a long period of storage, the Console can take up to 3 minutes to activate and then may need to charge for an hour.

Resistance Level Knob
Turn the Knob to adjust the resistance level. Clockwise will increase the value, counter-clockwise will decrease the value.

Console Display from WORKOUTS tab (Benefit Mode Program selected)

JOURNAL tab
Displays the past Workouts, Totals, and Achievements for the selected User Profile.

* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Bowflex™ JRNY™ app. The Bowflex™ JRNY™ subscription must be purchased separately by downloading the JRNY™ app onto your phone or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This feature may not be available in all countries.

** Streaming subscription not included.

WORKOUTS tab
Displays the workout programs available on the machine.

HOME tab
The start-up screen for the current User Profile.

CHANNEL tab
Displays the available media provided over a Wifi connection.

PROFILE tab
View and edit User Profile details.

FITNESS ASSESSMENT tab
Tap to select the Fitness Assessment program. The results from this workout will be used to create the custom workouts* for each profile user.

PROGRAMS tab
Tap to select a standard program.

Workout Profile display
The Workout Profile display area shows the course profile of the program. Each column in the profile shows one workout segment. The higher the column, the higher the intensity of the workout.

During a Target Coaching Program, the Workout Profile shows the target level of Burn Rate. During a Benefit Mode Program, the Workout Profie shows the level of resistance. The Console will adjust the Resistance Level during the workout.

Workout Profile
The Workout Profile shows the course profile of the workout program. The higher the segments of the workout program, the more intense the workout.

Goal display
The Goal display shows the total workout time or the total calories for a non-interval workout. During an Interval workout, the Goal display counts down the time until the end of the workout. This display will be blank during a Manual workout. When the goal is time based, the clock icon is displayed. Use the Subtraction (-) or Addition (+) buttons to modify the Goal display.

Time slider
The Time Slider modifies the total time of a Custom Workout by 1:00 minute increments. Slide it to the right to increase the time, and left to decrease. Based on your current fitness level, there may be restrictions for your maximum workout time.

EASIER or HARDER Resistance Level button
The EASIER or HARDER Resistance Level buttons modify the resistance levels for the entire Custom Workout.

* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Bowflex™ JRNY™ app. The Bowflex™ JRNY™ subscription must be purchased separately by downloading the JRNY™ app onto your phone or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This feature may not RECOMMENDED button be available in all countries.

RECOMMENDED button
The RECOMMENDED button resets the Custom Workout to the settings that were provided based on your fitness level and current routine.

START button
Starts the selected Program workout, resumes a paused workout, or accepts a displayed value for an option.

STOP button
Ends a paused workout, or goes to the Home Tab.

Burn Rate display
The Burn Rate display shows the level of calories being burned per minute. This rate is a function of Intensity, which is the current level of RPM (pedal speed) and resistance level. As either of those values increase, the Burn Rate will increase.

Burn Rate Target range
The Burn Rate Target range is based on the selected User Profile. A range of Burn Rate segments are activated during an Interval workout. The first of the segments in the range is a suggested beginner level, with the higher segments being for a more advanced fitness user. The intensity of the range is based on the Workout Profile display.

Note: For a more exact calorie burn rate and suggested target range, be sure to complete a Fitness Assessment workout and keep the User Profile current.

The Target Range is a suggested workout level, and should only be followed if your physical fitness level allows.

During an Interval workout, the SPRINT range will be the red segments, and the RECOVER range will be the blue segments.

Maximum Burn Rate marker
The Maximum Burn Rate marker is an indicator that shows the highest rate of calorie burn achieved during the current workout.

SPRINT
The high Intensity segment of an Interval workout. During an Interval workout, the active segment shifts between the SPRINT and RECOVER segments with an audible confirmation, counting the time down for the currently active segment.

RECOVER
The reduced output workout segment of an Interval workout, counting down until the next SPRINT segment.

Benefit Zone display
A suggested Burn Rate Target Zone to gain the full benefits from the current workout; Fat Burn, Endurance, and Performance Zones.

Calorie Burn or Fat Burn programs	"Fat Burn" Benefit Zone
Manual program	"Endurance" Benefit Zone
Stairs program	"Performance" Benefit Zone

Using the Bowflex™ JRNY™ App on your Portable Device (Optional)
Though the Bowflex™ JRNY™ App keeps track of all your workouts, along with your total calories burned, time, and more on the machine, you can also access all of your information remotely on your own device. Simply download the App to your device and access your profile.

1. Download the free app, named "Bowflex™ JRNY™ App ". The app is available on Google Play™ and the App Store.
   Note: For a complete list of supported devices, review the app on the App Store or Google Play™.
2. Follow the instructions on the app to sync your device to your Bowflex™ JRNY™ account.

When your device has access to the account, you will be able to review workouts, coaching tips*, and upcoming workouts.

USB Charging
If a USB Device is attached to the USB Port, the Port will attempt to charge the Device. The power supplied from the USB Port may not be enough to operate the Device and charge it at the same time.

Media Rack (Optional Accessory)
An optional accessory can be added to your fitness machine that will hold additional media above the Console. The optional Media Rack easily attaches to your machine, adding more space for media and devices.

To order the optional Media Rack, contact Customer Service (if in US/Canada) or your local distributor (if outside US/Canada).

Contact Heart Rate Sensors
Contact Heart Rate (CHR) sensors send your heart rate signals to the Console. The CHR sensors are the stainless steel parts of the Handlebars. To use, put your hands comfortably around the sensors. Be sure that your hands touch both the top and the bottom of the sensors. Hold firm, but not too tight or loose. Both hands must make contact with the sensors for the Console to detect a pulse. After the Console detects four stable pulse signals, your initial pulse rate will be shown.

Once the Console has your initial heart rate, do not move or shift your hands for 10 to 15 seconds. The Console will now validate the heart rate. Many factors influence the ability of the sensors to detect your heart rate signal:

• Movement of the upper body muscles (including arms) produces an electrical signal (muscle artifact) that can interfere with pulse detection. Slight hand movement while in contact with the sensors can also produce interference.
• Calluses and hand lotion may act as an insulating layer to reduce the signal strength.
• Some Electrocardiogram (EKG) signals generated by individuals are not strong enough to be detected by the sensors.
• The proximity of other electronic machines can generate interference.

Use the values calculated or measured by the machine's computer for reference purposes only.

Bluetooth^® Heart Rate Armband
Your fitness machine is provided with a Bluetooth^® Heart Rate Armband. When the Bluetooth^® Heart Rate Armband is connected, the Console will display the Bluetooth^® Heart Rate Device icon.

If you have a pacemaker or other implanted electronic device, consult your doctor before using a Bluetooth^® armband or other Bluetooth^® heart rate monitor.

*The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Bowflex™ JRNY™ app. The Bowflex™ JRNY™ subscription must be purchased separately by downloading the JRNY™ app onto your phone or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This feature may not be available in all countries.

The Heart Rate Armband should be worn on the upper portion of your forearm, with the Heart Rate Sensor to the inside of your forearm. It should be snug enough not to move around on your arm, but not so tight that it restricts blood circulation.

Note: Be sure to remove the protective cover from the Heart Rate Sensor before use.

1. Put the Bluetooth^® Heart Rate Armband onto the upper portion of your forearm.
2. Confirm that Bluetooth^® is active on the machine. If the Bluetooth^® icon is blue, then it is active. I f the icon is red, then Bluetooth^® must be activated. To activate Bluetooth^®:
   1. Tap the Bluetooth^® icon.
   2. Tap "Manage Bluetooth^®".
   3. Slide the option from "OFF" to "ON".
   4. Tap Back to exit. USB Connector
3. When ready to exercise, start your workout.
4. Push the On/Off LED button on the Heart Rate Armband. The LED will flash blue quickly, indicating that the armband has been activated. Be sure to only push the On/Off LED button once.
   
5. During your workout, the Heart Rate Armband may take up to 60 seconds to connect. When connected, the Bluetooth^® Heart Rate Device icon will be displayed along with your heart rate.

Note: The Armband can only be connected once to an active workout. If the On/Off LED button is pushed after being connected, the workout must be restarted.

At the end of your workout, push the On/Off LED button to disconnect and deactivate your Heart Rate Armband.

If you press the On/Off LED button and the LED flashes red several times, the battery is low and should be charged. To charge the Bluetooth^® Heart Rate Armband, connect the Charging Cable to the Charging Terminals on the inside of the Sensor. Connect the Charging Cable to a powered USB Port. The LED will flash red and green while charging. When fully charged, the LED will be green continuously.

Heart Rate Calculations
Your maximum heart rate usually decreases from 220 Beats Per Minute (BPM) in childhood to approximately 160 BPM by age 60. This fall in heart rate is usually linear, decreasing by approximately one BPM for each year. There is no indication that training influences the decrease in maximum heart rate. Individuals of the same age could have different maximum heart rates. It is more accurate to find this value by completing a stress test than by using an age related formula.

Your at-rest heart rate is influenced by endurance training. The typical adult has an at-rest heart rate of approximately 72 BPM, whereas highly trained runners may have readings of 40 BPM or lower.

The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular system. Physical conditions vary, therefore your individual HRZ could be several beats higher or lower than what is shown.

The most efficient procedure to burn fat during exercise is to start at a slow pace and gradually increase your intensity until your heart rate reaches between 60 – 85% of your maximum heart rate. Continue at that pace, keeping your heart rate in that target zone for over 20 minutes. The longer you maintain your target heart rate, the more fat your body will burn.

The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your optimal target rate may be higher or lower. Consult your physician for your individual target heart rate zone.

Note: As with all exercises and fitness regimens, always use your best judgment when you increase your exercise time or intensity.

FAT-BURNING TARGET HEART RATE

Speakers
To play audio through the speakers on your machine, open an App on the Console and allow it to stream audio.

Note: Though your machine is Bluetooth^® enabled, it is unable to receive and play audio across a Bluetooth^® connection from your device or stream audio from the machine to your Bluetooth^® device (such as Bluetooth^® headphones).

Fitness Basics

Frequency

To maintain good health, lose weight and improve your cardiovascular endurance, try and complete the Custom Workouts* on the Bowflex™ Max

Trainer™ machine as recommended to you. These workouts have been created for your current fitness level based on the results of the Fitness Assessment workout.

If the Custom Workouts are not available to you, try and use the Bowflex™ Max Trainer™ machine a minimum of 3 times per week, around 14 minutes each day. If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total.

If your schedule is busy, and you are unable to fit 14 minutes of continuous exercise into your day, try accumulating 14 minutes by doing multiple shorter workouts on the same day. For example, 7 minutes in the morning and 7 minutes in the evening. This may be a great way to start your cardio training if you are new to vigorous activity.

A great place to start your new exercise routine is to perform the Fitness Assessment workout on the Bowflex™ Max Total™ machine The Fitness

Assessment workout provides your current physical level, allowing it to create custom workouts* for you. For best results, combine your Bowflex™ Max Trainer™ cardio machine workouts with a strength training program using a Bowflex™ home gym or Bowflex™ SelectTech™ dumbbells, and follow the Bowflex™ Body Weight Loss Guide included in this manual.

Consistency

Busy work schedules, family obligations and daily chores can make it difficult to fit regular exercise into your life. Try these tips to increase your chances of success:

• Schedule your workouts the same way you schedule meetings or appointments. Select specific days and times each week, and try not to change your workout times.
• Make a commitment to a family member, friend or spouse, and encourage each other to stay on track each week. Leave messages with friendly reminders to be consistent, and keep each other accountable.
• Make your workouts more interesting by alternating between steady state (single-speed) workouts and interval training (varied speed) workouts. The Bowflex™ Max Trainer™ cardio machine is even more fun when you add this kind of variety.

Apparel

It is important to wear appropriate, safe and comfortable footwear and clothing when using the Bowflex™ Max Trainer™ cardio machine, including:

• Rubber-soled athletic walking or running shoes.
• Exercise clothing that allows you to move freely, and keep comfortably cool.
• Athletic support that provides stability and comfort.
• Exercise friendly water bottle for constant hydration.

* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Bowflex™ JRNY™ app. The Bowflex™ JRNY™ subscription must be purchased separately by downloading the JRNY™ app onto your phone or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This feature may not be available in all countries.

Warm-Up

Before you use your Bowflex™ Max Trainer™ cardio machine, consider doing these dynamic warm-up stretches, which will help prepare your body for the workout:

Dynamic Knee Hug

Stand with the feet together. Bring one knee forward and up toward the chest. Place the hands around the shin and pull the knee into the chest. Release the stretch by putting the foot on the floor. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg.

Dynamic Knee Bend

Stand with the feet together. Hold onto a wall for balance with one hand, if necessary. Raise the heel of one foot toward the gluteals. Release the stretch by putting the foot on the floor. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg.

Dynamic Knee Kick

Stand tall and hold one leg up with the hands at hip height, keeping the knee bent. Hold onto a wall for balance with one hand, if necessary. Straighten the knee as far as comfortably possible. Release the stretch by bending the knee. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg.

Dynamic Twist

Stand with the feet shoulder-width apart. Bend the elbows; hold the arms out to the sides. Twist the upper body to one side and then the other side as far as comfortably possible. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times

* Source: Jay Blahnik's Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

Dynamic Bent Knee Heel Press

Stand with one foot forward and one foot back, hip-width apart and feet facing forward. Hold onto a wall for balance with one hand, if necessary. Bend both knees putting weight on the back heel. Release the stretch by returning to the start position. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg. Touch a wall or hold onto something for balance, if necessary.

Dynamic Side Reach

Stand with the feet apart, the knees slightly bent and the arms at the sides of the body. Reach with one hand above the head and lean over to the opposite side. Release the stretch by returning to the start position. Then reach with the other hand to the opposite side. Use the other arm to support the body weight on the thigh, if necessary. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times.

Workouts

Follow these guidelines to ease yourself into a weekly exercise regimen. Use your judgment and/or the advice of your physician or health care professional to find the intensity and level of your workouts.

Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine's computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for reference only.

Steady State and Interval Training are 2 types of workouts you can do on your Bowflex™ Max Trainer™ cardio machine:

Steady State workouts
A Steady State workout involves slowly increasing your workout speed to a challenging, but comfortable, speed you can hold for most of your workout. Getting your Heart Rate up into the Fat-Burning, Heart Zone zone for an entire workout would be a great Steady State workout. For example, holding a 6 calories per minute Burn Rate pace for the entire workout, except during the warm-up and cool-down. Steady State workouts can help you build exercise confidence, stamina and endurance.

Interval Training workouts
An Interval Training workout involves adjusting your workout intensity for specific lengths of time to raise and lower your breathing rate, heart rate and calorie burn. Using the Calorie Burn Rate display, you can adjust the intensity of your workout quickly to achieve your goals.

The Bowflex™ Max Trainer™ cardio machine combines "SPRINT" and "RECOVER" segments to create an Interval workout. During a "SPRINT" segment, push yourself to a level of high calorie burn that can be repeated for the total number of intervals. Then during the "RECOVER" segments, allow yourself to decrease the intensity and prepare for the next "SPRINT" segment. These extreme changes in intensity, along with pushing your body toward exhaustion, is where the maximum benefits are gained from Interval Training workouts.

Interval Training workouts can provide variety, increase calorie burn, and improve fitness.

The Bowflex™ Max Trainer™ cardio machine is designed to be low impact, and both Steady State and Interval Training workouts should feel more comfortable than running outside on a hard surface or a treadmill.

After Burn Rate
At the end of an intense Interval Training workout, your body will actually need to expend additional energy to replenish your body's reserves. This additional amount of energy that your body will be using is the After Burn Rate, or EPOC (Excess Post-exercise Oxygen Consumption). The level of this additional energy requirement for your body is directly related to many factors. Some factors are your physical fitness level, intensity level of the interval training workout, length of oxygen deprivation during the workout, and physical demands during the recovery phase.

In summary, your body may be burning more calories after an intense Max Interval workout.

Workout Log
Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.

Date

Calories

Burn Rate (average)

Time

RPM (average)

Heart Rate (average)

Level (average)

Cool-Down

When you are done using your cardio machine, consider doing these relaxing stretches, which will help your body recover from the workout and make you more flexible:
Lying Leg Raise

Lie on the floor face up with the legs slightly bent. Lift one leg up toward the ceiling, keeping the knee straight. Place the hands (or a strap) around the thigh and move the leg closer to the head. Hold the stretch for 10 to 30 seconds. Repeat the stretch on the other leg. Keep the head on the floor and do not round the spine.

* Source: Jay Blahnik's Full-Body Flexibility, Second Edition, 2010. HumanKinetics.com.

Side Lying Knee Bend

Lie on the floor on one side of the body and rest the head on the lower arm. Bend the top knee and hold the ankle with the same-side hand, then pull the heel toward the gluteals. Hold the stretch for 10 to 30 seconds. Lie on the other side and repeat the stretch with the other leg. Remember to hold the knees close together.

Lying Figure Four

Lie on the floor face up with the legs bent. Place one foot across the thigh of the opposite leg in the figure four position. Reach for the leg on the floor and pull it toward the chest. Hold the stretch for 10 to 30 seconds. Repeat the stretch with the other leg. Keep the head on the floor.

Seated Twist

Sit on the floor and extend the legs straight out in front of the body with the knees slightly bent. Place one hand on the floor behind the body and the other hand across the thigh. Twist the upper body as far as comfortably possible to one side. Hold the stretch for 10 to 30 seconds. Repeat the stretch on the other side.

Seated Figure Four

Sit on the floor and extend one leg straight out in front of the body. Place the foot of the other leg across the thigh in the figure four position. Move the chest toward the legs, pivoting at the hip. Hold the stretch for 10 to 30 seconds. Repeat on the other leg. Use the arms to support the back.

Dynamic Heel Drop

Place the ball of one foot on the edge of a step or staircase. Place the other foot slightly in front. Hold onto a wall for balance with one hand, if necessary. Lower the heel of the back foot as far as comfortably possible, keeping the knee straight. Release the stretch by lifting the heel as high as comfortably possible. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 or 20 times. Repeat the stretch with the other leg

Operations

How Often Should You Exercise

Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the machine's computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for reference only.

• 3 times a week for about 14 minutes each day.

• Schedule workouts in advance and try to follow the schedule.

Note: If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total.

Intensity of Workout

To increase the intensity of your workout:

• Push yourself to increase the number of Pedal revolutions per minute.
• Place your feet further out toward the rear of the Pedals.
• Increase the Intensity Level and keep your RPM consistent, or increase it as well.
• Use your upper and lower body at different levels.
• Shift your grip location on the Handlebars to work out other parts of your upper body.

Hand Placement (Grip Selection)

This fitness machine is equipped with multiple Handlebars which allow for a variety of different types of workouts. As you progress on your fitness routine, shift your hand placement to target different muscle groups.

Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed and resistance level can occur during workouts, and be attentive in order to avoid loss of balance and possible injury.

The Dynamic Handlebars allow for a variety of upper body workouts. When starting out, place your hands where it feels most comfortable and stable on the Dynamic Handlebars.

The Static Handlebars below the Console Assembly can also be used to add stability during a workout, as well as provide your heart rate.

For a workout focused on legs, lean in until your forearms run along the Aerobars with your hands upward. When leaning in, be aware of the motion of the Dynamic Handlebars during the workout.

Mounting and Dismounting Your Machine

Care should be used when mounting or dismounting the machine.

Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to avoid possible serious injury, grasp the Static Handlebars to steady yourself.

Be sure there is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.

To mount your fitness machine:

1. Move the Pedals until the one nearest to you is in the lowest position.
2. Grasp the Static Handlebars under the Console Assembly.
3. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.

Note: " Bottomed out" is when the User is unable to start a workout because the Pedals will not move. If this occurs, safely grasp the Static Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying more weight onto the heel. Once the Pedals begin to move, resume your intended workout.

To dismount your fitness machine:

1. Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop.
   This machine is not equipped with a free-wheel. Pedal speed should be reduced in a controlled manner.
2. Grasp the Static Handlebars under the Console to steady yourself.
3. With your weight on the lowest foot, swing the upper foot off the machine and down onto the floor.
4. Step off of the machine and release your grip from the Static Handlebars.

Initial Set-Up

1. Plug in the machine to a functioning wall outlet. The machine will start up, and the red Status LED will activate. If the machine does not start up immediately, then the Console may need to charge. It will take about 60 minutes to charge the machine enough to activate it.
   Note: The Console may go to sleep if it does not receive any input after charging. Touch the screen of the Console to wake up the machine.
2. When charged, the machine will activate and display the Welcome - Connect Wifi screen. Tap on Connect.
   Note: A Wifi connection is required to use your Bowflex™ Max Total™ machine. If you do not have a Wifi connection available, contact your Bowflex™ Max Trainer™ Representative or your local distributor immediately for further assistance.
3. The Console will display the list of available Wifi connections. Tap on the desired Wifi connection, and enter the password. Tap on Connect.
4. The Console will test and connect to the Wifi connection. If the Console displays an Update Available screen, tap on the Agree button. The Console will update the software.
5. With a Wifi connection established, tap on Back.
6. The Console will open the Bowflex™ JRNY™ App. Tap on Get Started.
7. The Console will display the options screen. Click on the Log In option. Follow the prompts to register your new fitness machine. When registration is completed, your fitness machine is now ready for use.
8. The Console will display the Home tab. The Home tab will encourage you to do your Fitness Assessment workout to get a custom workout*, or to do a Max 14 Interval workout.

Getting Started

1. Place the fitness machine in your workout area.
   Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to move freely. A rubber mat can be used below the machine to prevent the release of static electricity and protect your flooring.
   The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely moving the machine.
2. Examine for any objects below the Pedals and in the Air Resistance Fan. Be sure it is clear.
3. Connect the power cord to the machine and into a grounded AC Wall Outlet.
   Note: If the Console does not turn on after connecting the power, the Console may need to be charged to be able to activate. Charge the Console until it is able to activate.
4. If you use a Heart Rate Monitor, follow the Heart Rate Monitor directions.
5. To mount the machine, move the Pedals until the one nearest you is in the lowest position.

Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to avoid possible serious injury, grasp the Static Handlebars to steady yourself.

* The custom workout, Bowflex™ radio, and voice coaching features and certain videos require a subscription to the premium features of the Bowflex™ JRNY™ app. The Bowflex™ JRNY™ subscription must be purchased separately by downloading the JRNY™ app onto your phone or tablet and subscribing within the downloaded app or (for United States customers only) directly from Nautilus, Inc. by calling 800-269-4216. This feature may not be available in all countries.

6. Grasp the Static Handlebars.
   
7. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
   Note: "Bottomed out" is when the User is unable to start a workout because the Pedals will not move. If this occurs, safely grasp the Static Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying more weight onto the heel. Once the Pedals begin to move, resume your intended workout.
8. You are now in position to begin a workout.
   Note: When operating the Bowflex™ Max Trainer™ machine, be sure the Legs are moving in the direction as shown on the Crank Cover.

Power-Up / Home Tab

The Console will enter Power-Up / Home Tab if it is plugged into a power source, the Console display is touched, or if it receives a signal from the RPM sensor as a result of pedaling the machine.

Note: If the Status LED turns off briefly every 2 seconds, then the Console needs to charge before the machine can start. The Console will charge for about 60 minutes.

Paused / Workout Complete Mode

1. To Pause a workout, stop pedaling during the workout.
   Note: The Console will automatically pause if there is no RPM signal for 5 seconds, or if you tap the screen and tap the Pause button.
   When paused, the Console will display the Play and Stop buttons.
2. To continue the workout, begin pedaling or tap the Play button. To end the workout before completing it, tap Stop.
3. After the workout, the Console will display the Workout Complete values (Total Time, Total Intervals, Total Calories, Average Sprint Burn Rate, Average Heart Rate, Average RPM, and Average Resistance).
4. Tap Continue.
5. The Console will go to the Overview of the Latest Workout of the JOURNAL tab.

Power-Off or Restart the Machine

Note: W hen active, the Bowflex™ Max Total™ machine checks for software updates and installs them. If the machine is de-activated for a period of time, it may try to install updates when restarted.

1. To turn off the machine, push and hold down for three seconds the On/Off button on the back of the Console.
2. The Console will show the available options: Power-Off or Restart the machine.
3. Tap the desired option.
4. The Console will ask you to confirm your selection. Tap the selected option. The machine will shut down, and then restart if that was the selected option.

To restart a machine with power supplied to it, unplug the power supply and re-connect it or hold down the On/Off button for 3 seconds.

Maintenance

Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks.

Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be used to maintain and repair the equipment.

If at any time the Warning labels become loose, unreadable or dislodged, replace the labels. If purchased in US/Canada, contact Customer Service for replacement labels. If purchased outside US/Canada, contact your local distributor for them.

To reduce the risk of electrical shock or unattended/unsupervised usage, always unplug the power cord from the wall outlet and the machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.

Daily:	Before each use, examine the exercise machine for loose, broken, damaged, or worn parts. Do not use if found in this condition. Repair or replace all parts at the first sign of wear or damage. After each workout, use a damp cloth to wipe your machine and Console free of sweat. Note: Avoid excessive moisture on the Console.
Weekly:	Check for smooth roller operation. Wipe the machine to remove dust, dirt, or grime. Clean the rails and surface of the rollers with a damp cloth. Apply silicone lubricant to a dry cloth and wipe the rails to eliminate roller noise. Silicone lubricant is not intended for human consumption. Keep out of reach of children. Store in a safe place. Note: Do not use petroleum based products.
Monthly or after 20 hours:	Make sure all bolts and screws are tight. Tighten as necessary.

NOTICE: If necessary, only use a mild dish soap with a soft cloth to clean the Console. Do not clean with a petroleum based solvent, automotive cleaner, or any product that contains ammonia. Do not clean the Console in direct sunlight or at high temperatures Be sure to keep the Console free of moisture.

Maintenance Parts

A	Console Assembly	L	Pedal	W	Shroud, Right
B	Static Handlebars Cap	M	Foot Pad	X	Power Inlet
C	Console Rear Cover	N	Foot Pad Insert	Y	Shroud, Right Fan
D	Upper Wiring Harness/Resistance Cable/Heart Rate Cable	O	Leveler	Z	Rail Assembly
E	Static Handlebar	P	Stabilizer	AA	AC Adapter
F	Upper Shroud	Q	Transport Wheel	BB	Stabilizer Shroud, Right
G	Shroud, Left	R	Stabilizer Shroud, Left	CC	Cap
H	Crank Cover	S	Shroud, Left Fan	DD	Shroud, Rear
I	Dynamic Handlebar, Left	T	Fan Assembly Inserts	EE	Tray Insert
J	Leg	U	Frame Assembly	FF	Dynamic Handlebar, Right
K	Roller	V	Lower Wiring Harness

GG	Arm Drive Assembly
HH	Crank Arm, Left
II	Drive Pulley, Upper
JJ	Drive Belt
KK	Tensioner
LL	Fan Assembly
MM	Speed Sensor
NN	Disc Brake
OO	Fan Belt
PP	Drive Pulley, Lower
QQ	Crank Arm, Right
RR	Upper Body Sensor

Troubleshooting

Condition/Problem	Things to Check	Solution
No display/unit will not turn on	Console in sleep mode	Move handlebars to wake up Console.
	AC Adapter	Check for visual sign that AC Adapter is cracked or otherwise damaged. Replace AC Adapter if damaged.
	Check electrical (wall) outlet	Make sure unit is plugged into a functioning wall outlet.
	Check connection at front of unit	Connection should be secure and undamaged. Unplug connector and inspect inlet for any damade. Plug connector back into inlet.
	Check Status LED and Status LED Ring	If Status LED and Status LED Ring are: on (solid), then the Console is starting up. May take up to 3 minutes.- briefly turns off every 2 seconds, then the battery is initial charging for 60 minutes blinking quickly, then Console is experiencing an error. Disconnect power to machine for 30 seconds, and then reconnect it.
	Check data cable connections/orientation	Be sure cable is connected securely and oriented properly. Small latch on connector should line up and snap into place.
	Check data cable integrity	All wires in cable should be intact. If any are visibly crimped or cut, replace cable.
	Check console display for damage	Check for visual sign that console display is cracked or otherwise damaged. Replace Console if damaged.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Resistance does not change when Resistance Level Knob is rotated during workout	Check data cable integrity from Console Button Assembly to Console	All wires in cable should be intact. If any are visibly crimped or cut, replace cable.
	Check data cable connections/orientation	Be sure cable is connected securely and oriented properly. Small latch on connector should line up and snap into place.
	Check Console display for damage	Check for visual sign that console display is cracked or otherwise damaged. Replace Console if damaged.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
No speed/RPM reading/Console shuts off (enters sleep mode) while in use	Check integrity of cables and wiring harnesses (upper and lower)	All cables should be intact. If any are cut or crimped, replace the appropriate cables / wiring harness.
	Check all cable connections/ orientation	Be sure all cables are connected securely and oriented properly. Small latch on connector should line up and snap into place.
	Check Speed Sensor (requires shroud removal)	Speed sensor should be aligned with magnets and connected to data cable. Realign sensor if necessary. Replace if there is any damage to the sensor or the connecting wire.
		If tests reveal no other issues, contact Customer Service (if inside US/ Canada) or your local distributor (if outside US/Canada).
Unit operates but Bluetooth® Heart Rate (HR) not displayed	Bluetooth® HR device	Fully charge HR device and activate. Be sure any protective cover has been removed from HR sensors. Make sure sensors are directly against skin and contact area is wet.
	Heart Rate Strap Batteries	If HR device has replaceable batteries, install new batteries (the provided heart rate armband does not have replacement batteries).
	Interference	Try moving unit away from sources of interference (TV, Microwave, etc).
	On/Off Led button	During a workout, only push the On/Off LED button once to activate the armband.
	Replace HR device	If interference is eliminated and HR does not function, replace HR device.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Pedals will not move	Pedal locations	The Pedals may be "bottomed out". Safely grasp the Static Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying more weight onto the heel. Once the Pedals begin to move, resume your intended workout.
Fan will not turn	Check for blockage of fan	Remove material from fan. Be sure not to move the Handlebars, Legs or Pedals. Be aware that the Fan, Handlebars, Legs and Pedals are connected and when either of these parts move the other does as well. If necessary, detach the Shrouds to help with removal. Do not operate machine until Shrouds have been replaced.
Unit rocks/does not sit level	Check leveler adjustment	Adjust levelers until machine is level.
	Check surface under unit	Adjustment may not be able to compensate for extremely uneven surfaces. Move machine to level area.
Foot pedals loose/unit difficult to operate	Hardware	Tightly secure all hardware on the Pedal Arms and Handlebar Arms.
Rubbing sound outside of Shrouds during operation	Caps	Slightly loosen Caps on Crank Arms
Metallic rubbing sound from within Shrouds during operation	Brake bracket	Brake bracket needs to be aligned. Contact Customer Service (if inside US/ Canada) or your local distributor (if outside US/Canada).