Bowflex BXT6 / BXT028 Manual

Specifications

Power Requirements:	120V	220V
Operational Voltage:	110-127V AC, 60Hz	220V - 240V AC, 50/60Hz
Operating Current:	15 A	8 A
Heart Rate Chest Strap:	1 CR2032 battery	1 CR2032 battery
Maximum User Weight:		136 kgs (300 lbs)
Total Surface Area (footprint) of equipment:		17990 cm 2
Maximum Inclined Deck Height:		43.7 cm (17.2 inches)
Machine Weight:		106.6 kg (235 lbs)
Sound Emission:		Less than 70 db average without load. Noise emission under load is higher than without load.

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 minimum workout area of 212 cm x 400 cm (83.6" x 157.2"). Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration the height of the user and the maximum incline of the machine.

Basic Assembly
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.
• Do not use any power tools for assembly.

Machine Mat
The Bowflex™ 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™ 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	Console Assembly
2	1	Upper Junction Cover, Left
3	2	Handlebar Assembly, Left
4	1	Junction Cover End Cap, Left
5	1	Lower Junction Cover, Left
6	1	Handlebar Assembly, Right
7	1	Junction Cover End Cap, Right
8	1	Lower Junction Cover, Right
9	1	Upper Junction Cover, Right
10	1	Tray
11	1	Crossbar
12	1	Upright, Right
13	1	Base Shroud, Right
14	1	Base Assembly
15	1	Upright, Left
16	1	Base Shroud, Left
17	1	Power Cord
18	1	Safety Key
19	1	Document Kit/Hardware Card
20	1	Heart Rate Strap
21	1	Media Cable

DO NOT CUT the Shipping Strap on the Base Assembly until it has been placed face up in the appropriate work space.

Hardware/Tools

Item	Qty	Description
A	22	Socket Hex Head Screw, M8x1.25x20 Black
B	4	Socket Hex Head Screw, M8x1.25x70 Black
C	26	Lock Washer, M8x18 Black
D	20	Flat Washer, M8x18 Black
E	6	Curved Washer, M8x18 Black
F	6	Pan Phillips Head Screw, M4x16 Black
G	6	Flat Washer, M4x10 Black
H	4	Pan Phillips Head Screw, M3.9x16 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

DO NOT CUT the Shipping Strap on the Base Assembly until it has been placed face up as shown in the appropriate work space.

1. Fold the Walking Deck on the Base Assembly
   Cut the Shipping Strap on the Base Assembly. Make sure that there is safe clearance around, on and above your treadmill. Make sure there is no object to spill or cause blockage from the fully folded position. Be sure there is adequate height clearance for the raised deck.
   Using the support bar found below the rear of the walking belt, lift the walking deck fully upward and engage the hydraulic lift. Be sure that the hydraulic lift is correctly locked in place.
   Use proper safety precautions and lifting techniques. Bend your knees and elbows, keep your back straight and pull up equally with both arms. Make sure that your own physical strength is capable of lifting the walking deck until it engages the locking mechanism. Use a second person if necessary.
   Do not use the walking belt or rear roller to lift the treadmill. These parts do not lock in place and can abruptly move. Injury to you or damage to the machine can occur.
   Make sure that the locking mechanism is engaged. Carefully pull back on the Walking Deck and make sure that it does not move. When you do this, keep clear of movement path in case the treadmill lock is not engaged.
   Do not lean against the treadmill when it is folded. Do not put items on it that could cause it to become unstable or fall.
   
2. Connect the Input/Output (I/O) Cables and Attach the Uprights to Frame
   Note: Do not crimp cables. Do not fully tighten Hardware until instructed.
   
3. Unfold the Walking Deck
   Slightly push the walking deck forward toward the front of the machine. With your left foot lightly push the top part of the hydraulic lift forward until the locking tube releases and you can pull the walking deck slightly toward the rear of the machine. Hold up the rear of the walking deck, and move to the side of the machine.
   Keep clear of the movement path of the walking deck.
   The hydraulic lift is set up to drop lightly. Hold onto the walking deck until approximately 2/3 of the movement down. Make sure that you use proper lifting technique; bend your knees and keep your back straight. The walking deck can possibly drop quickly in the last part of the movement.
   
4. Attach the Crossbar to the Frame Assembly
   Note: Do not crimp cables. Do not fully tighten Hardware until instructed.
   A right ("R") decal has been applied to the right side of this part to assist with assembly.
   
5. Place the Lower Junction Covers onto the Uprights
   Note: Do not let the Console Cables to fall into the Right Upright.
   
6. Connect the Cables and Attach the Lower Junction Covers and Console Assembly
   Note: Do not crimp the Cables.
   
7. Fold the Walking Deck and tighten ALL Hardware from previous steps
   
8. Attach the Base Shrouds to the Frame Assembly, and then unfold the Walking Deck
   Note: Unfold the Walking Deck after the Base Shrouds have been attached to the Frame Assembly.
   
9. Attach the Side Handlebars through the Junction Cover End Caps to the Frame Assembly
   Note: A mark has been applied to all right ("R") and left ("L") parts to assist with assembly.
   
10. Snap the Junction Covers into Place and Secure with Hardware to the Frame Assembly
    Note: A mark has been applied to all right ("R") and left ("L") parts to assist with assembly.
    
11. Attach the Crossbar Tray to the Frame Assembly
    
12. Connect the Power Cord and Safety Key to the Frame Assembly
    Connect this machine to a properly grounded outlet only (see Grounding or Earthing Instructions).
    Note: When ready to operate the machine, be sure to turn on the power with the Power Switch.
    
13. Final Inspection
    Inspect your machine to ensure that all fasteners are tight and components are properly assembled.
    Note: Remove any protective covers from the face of the Console.
    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.

Adjustments

Moving and Storing the Machine

The machine can be moved by one or more persons. Use caution when you move the machine. The treadmill is heavy and can be awkward. Make sure that your own physical strength is capable of moving the machine. Use a second person if necessary.

1. Before the machine can be moved, inspect the Walking Deck to be sure the Incline setting is at "1". If necessary, adjust the Incline setting to "1".
   Be sure the area below the machine is clear before adjusting the incline of the Deck. Fully lower the incline of the Deck after each workout.
2. Remove the Safety Key and place it in a secure location.
   When this machine is not in operation, remove the Safety Key and keep out of the reach of children.
3. Make sure that the power switch is turned Off, and the power cord is disconnected.
4. You must fold the treadmill before you move it. Never move the treadmill if it is not folded.
   Never move the machine with the Walking Deck not folded. Rotating or moving parts can pinch, resulting in personal injury.
5. Make sure that there is safe clearance around, on and above your treadmill. Make sure there is no object to spill or cause blockage from the fully folded position.
   Be sure there is adequate height clearance for the raised deck.
6. Using the support bar found below the rear of the walking belt, lift the walking deck fully upward and engage the hydraulic lift. Be sure that the hydraulic lift is correctly locked in place.
   Use proper safety precautions and lifting techniques. Bend your knees and elbows, keep your back straight and pull up equally with both arms. Straighten your legs to lift. Make sure that your own physical strength is capable of lifting the walking deck until it engages the locking mechanism. Use a second person if necessary.
   Do not use the walking belt or rear roller to lift the treadmill. These parts do not lock in place and can abruptly move. Injury to you or damage to the machine can occur.
   
7. Make sure that the locking mechanism is engaged. Carefully pull back on the walking deck and make sure that it does not move. When you do this, keep clear of movement path in case the treadmill lock is not properly engaged.
   Do not lean against the treadmill when it is folded. Do not put items on it that could cause it to become unstable or fall.
   Do not connect the power cord or try to operate the treadmill in the folded position.
8. Stand to one side of the treadmill. Place your front foot so it pins the Base Assembly. Grasping the Side Handrail, carefully pivot the treadmill rearward until it is balanced fully on the transport wheels. Be sure not to pivot the machine too far. Hold the treadmill in the balanced position.
   
   This step may require two persons on each side of the treadmill. The treadmill is heavy and can be awkward. Make sure that your own physical strength is capable of pivoting the machine.
   Always wear fully enclosed shoes when moving this machine. Do not move the machine with bare feet or only wearing socks.
   Do not use the Console or lifted Walking Deck to pivot or move the treadmill. Injury to you or damage to the machine can occur.
   Keep clear of the movement path of the lifted Walking Deck.
9. Grasping the Side Handrail and the front of the Upright, safely roll the treadmill to the desired location.
   
   The treadmill is heavy and can be awkward. Make sure that your own physical strength is capable of moving the machine.
   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 should be used below the machine to prevent the release of static electricity and protect your flooring.
   Do not put objects in the path of the walking deck when lowered.
   NOTICE: Move the machine carefully so that it does not hit other objects. This can damage the Console operation, the treadmill, or the area around the machine.
10. Prior to use, refer to the "Unfolding the Machine" procedure in this manual.

Unfolding the Machine

1. Make sure there is sufficient space to lower the walking deck.
   Keep a minimum clearance behind the machine of 2 m (79") and 0.6 m (24") on each side. This is the recommended safe distance for access, movement and emergency dismounts from the machine.
   Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to move freely with a sufficient clear workout area. A rubber mat below the machine is recommended to prevent electrostatic discharge and protect your floor.
   Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration the height of the user and the maximum incline of the deck.
2. Make sure there is no object on or around the treadmill to spill or cause blockage from the fully unfolded position.
3. Slightly push the walking deck forward toward the console. With your left foot lightly push the top part of the hydraulic lift forward until the locking tube releases and you can pull the walking deck away from the console. Hold up the rear of the walking deck, and move to the side of the machine.
   Keep clear of the movement path of the walking deck.
4. The hydraulic lift is set up to drop lightly. Hold onto the walking deck until approximately 2/3 of the movement down. Make sure that you use proper lifting technique; bend your knees and keep your back straight. Lower the weight with your legs. The walking deck can possibly drop quickly in the last part of the movement.
   

Leveling the Machine

The machine needs to be leveled if your workout area is uneven. To adjust:

1. Place the machine in your workout area.
2. Adjust the levelers until they all contact 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. Adjust until the machine is level.
   Make sure the machine is level and stable before you exercise.
   

Treadmill Belt

Your treadmill comes equipped with a durable, high quality walking belt designed to provide many hours of reliable service. The walking belt on a treadmill that has not been operated for a length of time, either in factory packaging or after assembly, can exhibit a "thumping" noise when started. This is due to the belt taking on the curve of the front and rear rollers. This is a common occurrence and does not indicate a problem with your machine. After the treadmill has been used for a short period of time the thumping noise will discontinue. The amount of time will vary depending on the temperature and humidity of the environment where the treadmill is placed.

Features

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

Bluetooth^® App Connected display
Display shows when the machine is paired with the App.
Pre-Set Incline buttons
Selects an incline setting for the Walking Deck. After pushing a Pre-Set Incline button, push the Confirm Incline button within 12 seconds for the Walking Deck to be adjusted to the desired incline.
Confirm Incline button
Activates the incline motor to adjust the Walking Deck to the selected Pre-Set Incline setting.
Active User display
The Active User display shows the selected user profile. A user profile is always selected. From a power up, the last User will be the default User.
Note: For more accurate calorie count, be sure to edit your User Profile.
User button
Push to select the desired User Profile, push and hold for 3 seconds to edit the selected User Profile.
Increase ()/Decrease (‚) buttons
The Increase/Decrease buttons change a value, or move through options. A button will light up to indicate it is an available option.
Enter button
Confirms information or a selection.
Left (ƒ)/Right („) buttons
Push to shift the currently active segment. A button will light up to indicate it is an available option.
Pre-Set Speed buttons
Selects a speed setting for the Walking Belt. After pushing a Pre-Set Speed button, push the Confirm Speed button within 12 seconds for the Walking Belt to be adjusted to the desired speed.
Confirm Speed button
Adjusts the Walking Belt to the selected Pre-Set Speed setting.
Program buttons
Push to select one of the workout Programs. The illuminated light around the button shows the currently selected program. A Workout Program is always selected.
START button
Push to start the currently selected workout Program, or resume a paused workout.
STOP/PAUSE button
Push to pause a workout, exit the User Profile or Machine Settings mode, or end a paused workout.
Volume button and indicator lights
The Volume button sets the sound level of the Console, and the indicator lights show the current setting; low (1 LED), medium (2 LEDs), high (3 LEDs), or off (no LEDs).
Fan button
Controls 4-speed fan (off, low, medium, high).

Console Display

Time display
Counts in minutes and seconds the total time of your workout (e.g. 15:42 minutes). The maximum time for a workout is 99:59.
Burn Rate display
The Burn Rate display shows the rate of calories burned for a minute at the current workout levels.
Distance display
The Distance display shows your workout distance in miles or kilometers based on the user setting. Miles is the default setting.
Heart Rate Zone display
During a workout, the Heart Rate Zone displays the current Heart Rate Zone based on the age of the selected user.
Warm-Up/Cool Down: 1-59% of maximum heart rate, Fat Burn: 60-69%, Endurance: 70-79%, Performance: 80% and higher.
Heart Rate display
The Heart Rate display shows your heart beats per minute. The heart icon will flash when acquiring the rate. With a stable reading, the icon will be shown as solid.
The heart rate displayed is an approximation and should be used for reference only.
Total Calories display
The Total Calories display counts your total calories. The maximum value for calories during a workout is 9999.
Sprint display
During an Interval workout, the Sprint display shows the remaining time of the Sprint segment of the current Interval. Each Interval has a Sprint and a Recover segment. Sprint is the high Intensity segment of an Interval workout.
Intervals display
During an Interval workout, the Intervals display show the currently active Interval and the total number of Intervals for the workout. Each Interval has a Sprint and a Recover workout segment.
Recover display
The reduced workout segment of an Interval workout, counting down until the next Sprint segment.
Fitness Score Zone display
The display shows the current Fitness Score Zone for the selected User. At the end of a workout, if the Fitness Score has increased, an upward arrow icon will be displayed to show the increase in the score.
Note: This display is blank during the workout.
Fitness Score Display
The Fitness Score Display shows the current Fitness Score of the selected User Profile.
Incline display
The Incline display shows the current percent of Incline for the Walking Deck.
Workout Segment display
The Workout Segment display shows the course profile of the workout program. A course profile has 30 columns with 15 segments. The segments show changes of incline or speed depending on the type of workout. Under the display, the Incline or Speed Program display defines the workout segments.
The more intense the incline or speed setting, the higher the number of segments. The flashing column shows your location in the workout.
Incline Program display
The Incline Program display shows that the segments of the Workout Segment display are incline based.
Speed Program display
The Speed Program display shows that the segments of the Workout Segment display are speed based.
Speed display
The Speed display shows your current speed in miles (MI) or kilometers (KM) per hour to one decimal (e.g. 3.4 MI).

Incline and Speed Controls

The Incline and Speed Controls are located on the Ergo Bar. The incline and speed of the walking belt can be controlled from these controls. The buttons on the left side include an Incline Increase button and an Incline Decrease button. The controls on the right side include a Speed Increase button and a Speed Decrease button. Push and hold the button to quickly adjust the incline or speed setting.
Do not push these buttons when grabbing onto the Ergo Bar.

Using the Bowflex™ JRNY™ App

The Bowflex™ JRNY™ app provides daily workouts that adjust with your fitness gains*, friendly personalized workouts with voice coaching*, and real-time feedback and tracking of your current workout. You can also virtually travel through dozens of real-world maps with Explore the World™ videos*. And to keep you motivated, Bowflex™ Radio* provides an ever-changing lineup of new playlists.

1. Download the app, named "Bowflex™ JRNY™". The app is available on the App Store.
   Note: It may be available on Google Play™ at a future date.

2. Be sure that the Bluetooth^® and Location Settings are active on your device. Activate them if necessary.
3. Open the app near the machine, and follow the instructions to sync your device to the machine.

If the app will not sync to the machine, restart your device and the machine. Repeat Step 3.
* 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.

Workout with Other Fitness Apps
This fitness machine has integrated Bluetooth^® connectivity which allows it to work with a number of digital partners. For our latest list of supported partners, please visit: www.nautilus.com/partners

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.

Remote Heart Rate Monitor

Monitoring your Heart Rate is one of the best procedures to control the intensity of your exercise. The Console reads the telemetry HR signals from the Heart Rate Chest Strap Transmitter that operates in the 4.5kHz - 5.5kHz range.
Note: The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR^® compatible model. (Coded POLAR^® heart rate straps such as POLAR^® OwnCode^® chest straps will not work with this equipment.).

If you have a pacemaker or other implanted electronic device, consult your doctor before using a wireless chest strap or other telemetric heart rate monitor.

Chest Strap

Using the provided heart rate transmitter chest strap lets you monitor your heart rate at any time during your workout.
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. The heart rate displayed is an approximation and should be used for reference only.
To put on your chest strap:

1. Secure the strap around your chest just below the chest muscles.
2. Lift the transmitter off your chest and moisten the two Grooved Electrode Areas on the back.
3. Check that the wet electrode areas are firmly against your skin.

The transmitter will send your heart rate to the machine's receiver and display your estimated Beats Per Minute (BPM).
Always remove the transmitter before you clean the chest strap. Clean the chest strap regularly with mild soap and water, and thoroughly dry it. Residual sweat and moisture may keep the transmitter active and drain the battery in the transmitter. Dry and wipe clean the transmitter after each use.
Note: Do not use abrasives or chemicals such as steel wool or alcohol when you clean the chest strap, as they can damage the electrodes permanently.
If the Console does not display a heart rate value, the transmitter may be at fault. Check that the textured contact areas on the chest strap are making contact with your skin. You may need to lightly wet the contact areas. Check that the curve of the transmitter is oriented upward. If no signal appears or you need further assistance, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/ Canada).
Before discarding a chest strap, remove the battery. Dispose of in accordance with local regulations and/or at approved recycling centers.

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.

If your heart rate signal ever seems erratic after validation, wipe off your hands and the sensors and try again.
The heart rate displayed is an approximation and should be used for reference only.

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 getting 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, where as 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.
Fat-Burning Target Heart Rate

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.

Fitness Basics

Frequency
To maintain good health, lose weight and improve your cardiovascular endurance, try and use the Bowflex™ fitness machine a minimum of 3 times per week, 30 minutes each day.
If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 30 minutes of continuous exercise at one time, just do 5 – 10 minutes, and gradually increase your workout time until you can reach 30 minutes total.
If your schedule is busy, and you are unable to fit 30 minutes of continuous exercise into your day, try accumulating 30 minutes by doing multiple shorter workouts on the same day. For example, 15 minutes in the morning and 15 minutes in the evening.
For best results, combine your Bowflex™ fitness machine workouts with a strength training program using a Bowflex™ home gym or Bowflex™ SelectTech™ dumbbells, and follow the Bowflex™ Body Weight Loss Guide that is 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™ fitness 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™ fitness 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.

Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers, feet, or other objects into moving parts of the exercise equipment.
Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.

Warm-Up*

Before you use your Bowflex™ fitness 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. 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

Dynamic Bent Knee Heel Press
Stand with one foot forward and one foot back, hip-width apart and feet facing forward. 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.

* Source: Blahnik, Jay. Full-Body Flexibility, 2nd Edition. Champaign, IL: Human Kinetics, 2010. HumanKinetics.com

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.
Steady State and Interval Training are 2 types of workouts you can do on your Bowflex™ fitness 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. For example, holding a 3.0 MPH walking pace for the entire workout, except during the warm-up and cool-down. Steady State workouts help you build exercise confidence, stamina and endurance, and are essential to a well-rounded cardiovascular training program.

Interval Training workouts
An Interval Training workout involves adjusting your speed faster and slower for specific lengths of time to raise and lower your breathing rate, heart rate and calorie burn. Here is a sample Interval Training workout:

• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 50% faster.
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 2x faster.
• 7 minutes walking at a slow, easy, comfortable speed.
• 1 minute walking at a more challenging speed that is approximately 50% faster.
• 6 minutes walking at a slow, easy, comfortable speed.

Interval Training workouts provide variety, maximize calorie burn and improve fitness.
The Bowflex™ fitness machine is designed to cushion your joints and muscles, and both Steady State and Interval Training workouts should feel more comfortable than walking or running outside on a hard surface.

Workout Schedule
Here is a beginner, intermediate and advanced sample workout schedule. Use the workout schedule that reflects your current fitness level. With each of these sample workout schedules, do not move on to the next week until the current week feels easier and comfortable.

Beginner	Week 1	Week 2	Week 3	Week 4	Week 5
Workout 1	Steady State	Steady State	Steady State	Interval Training	Interval Training
Workout 2	Steady State	Steady State	Interval Training	Steady State	Steady State
Workout 3	Steady State	Steady State	Steady State	Interval Training	Interval Training
Intermediate	Week 1	Week 2	Week 3	Week 4	Week 5
Workout 1	Steady State	Steady State	Interval Training	Steady State	Interval Training
Workout 2	Steady State	Interval Training	Steady State	Interval Training	Steady State
Workout 3	Steady State	Steady State	Interval Training	Steady State	Interval Training
Advanced	Week 1	Week 2	Week 3	Week 4	Week 5
Workout 1	Steady State	Interval Training	Interval Training	Interval Training	Interval Training
Workout 2	Interval Training	Steady State	Steady State	Steady State	Interval Training
Workout 3	Steady State	Interval Training	Interval Training	Interval Training	Interval Training

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

Cool-Down *

When you are done using your Bowflex™ fitness 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.

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. 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

* Source: Blahnik, Jay. Full-Body Flexibility, 2nd Edition. Champaign, IL: Human Kinetics, 2010. HumanKinetics.com

Operations

Getting Started

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.
Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to move freely with a sufficient clear workout area. A rubber mat below the machine is recommended to prevent electrostatic discharge and protect your floor.
Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration the height of the user and the maximum incline of the deck.

1. With the fitness machine in your workout area, inspect the walking belt to make sure it is centered and aligned. If necessary, refer to the "Aligning the Walking Belt" Procedure in the Maintenance section of this manual.
   Note: This machine is for home use only.
2. Examine below the walking belt for any objects. Be sure it is clear below the machine.
3. Connect the Power Cord to a correctly grounded/earthed AC wall outlet.
   Do not step on the power cord and plug.
   Note: The machine is designed to plug directly into a properly wired and grounded/earthed outlet.
4. If you use the Remote Heart Rate Monitor, follow the Chest Strap directions.
5. Switch on the power. Power is now supplied to the machine.
6. Straddle the walking belt and stand on the Side Foot Support Platforms. Put the Safety Key into the Safety Key Port and clip the Safety Key cord to your clothing.
   Care should be used when mounting or dismounting the machine.
   To prevent injury, stand on the Side Foot Support Platforms before you start the machine or end a workout. Do not dismount the machine by standing on the moving Walking Belt and exiting off the rear of the machine.
   • Examine the Safety Key and be sure it is connected to the Console correctly.
     Note: if the Safety Key is not installed, the machine will allow the User to perform all activities except to activate the Walking Belt. The Console will display reminders to insert the Safety Key ("ERROR SAFETY KEY" and "INSERT SAFETY KEY").
   • Always attach the Safety Key Clip to your clothing during workouts.
   • If there is a need to immediately stop the machine, pull out the Safety Key to shut off the power to the Belt and Incline Motors. This will quickly stop the belt (brace yourself- this is an abrupt stop) and clear the workout. Push the PAUSE/STOP button to stop the belt and pause the program.
7. Push the USER button to select the desired User for the workout.
8. Push the desired Program button to select the workout program.
9. With your desired workout selected, push the START button. If the selected workout is a Speed Program, the Console will ask for the maximum speed of the workout. Use the Increase/Decrease buttons and push the Enter button.
10. The Console will display "RAMPING UP" as the Walking Belt gets up to speed. Be sure to carefully step onto the walking belt.
    The belt will only move after a 3 second, audible beep countdown unless the machine has been muted.
    Always use the handlebars to step on or off the treadmill, or when the incline or speed change.
    To perform an emergency dismount, grab onto the Front or Side Handlebars and safely step onto the Side Foot Platforms. Bring the Walking Belt to a stop and carefully step off the machine.
    If the Sound has been muted on a Speed Based workout program, the Console will display the "AUDIO OFF" prompt for a few seconds.
    Note: Your treadmill comes equipped with a durable, high quality walking belt designed to provide many hours of reliable service. The walking belt on a treadmill that has not been operated for a length of time, either in factory packaging or after assembly, can exhibit a "thumping" noise when started. This is due to the belt taking on the curve of the front and rear rollers. This is a common occurrence and does not indicate a problem with your machine. After the treadmill has been used for a short period of time the thumping noise will discontinue. The amount of time will vary depending on the temperature and humidity of the environment where the treadmill is placed.
    As you use your fitness machine, the Console will show "LUBRICATE BELT" followed by "REVIEW USER MANUAL" at set times. This is only a reminder and should be added to your inspection schedule. Only apply lubricant as necessary. Push any button to accept the reminder.

Power Up/Idle Mode

The Console will enter Power Up mode when initially plugged into a power source and the On/Off button is switched to On.
The belts will only move after a 3 second, audible beep countdown unless muted.

Shut Off (Sleep Mode)
If the Console does not receive any input for five minutes, it will automatically shut off.
Push any button to start (wake up) the Console.
To prevent unsupervised operation of the machine always turn the power switch to Off, remove the Safety Key, and disconnect the power cord from the wall outlet and machine power input. Place the power cord in a secure location.

Initial Setup/Adjust Date and Time

During the first power-up, the Console will request the date and time for workout tracking. To adjust these settings after the Initial Setup, push and hold the Right („) and PAUSE/STOP buttons from the Power-Up Mode screen.

1. The Console display shows the SET DATE prompt with the default date setting. The month value will be the currently active values (flashing). Push the Increase () or Decrease () buttons to adjust the currently active value (flashing). Push the Left () or Right () buttons to change which segment is the currently active value (month/day/year ).
2. Push the Right button until the next prompt is displayed.
3. The Console display shows the SET TIME prompt with the default time setting. The hour value will be the currently active values (flashing). Push the Increase/Decrease buttons to adjust the currently active value (flashing). Push the Left/Right buttons to change which segment is the currently active value (hour/minute/AM or PM).
4. Push Enter to set.

The Console goes to the Power-Up Mode screen.

User Profiles

The Console is equipped with 2 User Profiles. Each User Profile has values and options specific to it:

• Gender
• Age
• Display Units
• Weight
• Sound Volume
• Erase Workouts

Select a User Profile
Every workout is saved to the User Profile. Be sure to select the proper User Profile before starting a workout. The last User that completed a workout will be the default User.
User Profiles are assigned the default values until they are customized by editing. Be sure to edit the User Profile for more accurate calorie and heart rate information.

Edit User Profile

1. From the Power-Up Mode screen, push the User button to select one of the User Profiles.
2. Push and hold down for 3 seconds the User button to edit the User Profile.
3. The Console display shows the Gender prompt and the current value.
   Push the Increase or Decrease buttons to change the displayed Gender value, and push the Enter button to accept the displayed value.
   Note: To exit the User Profile options, push the PAUSE/STOP button and the console will go back to the Power-Up Mode screen.
4. To edit the other User data (Age, Display Units, Weight, and Screen Brightness) use the Increase/Decrease buttons to adjust, and push Enter to set each option.
   Note: To return to the previous prompt push the Left, or Back, arrow button.
5. The Console display shows the Erase Workouts prompt and the current value ( "NO" ). To erase all workouts for the selected User, push the Increase () or Decrease () button to change the value to "YES", and push Enter. The Console will now confirm if the User wants to erase the workouts. Use the Increase () or Decrease () button to change the value to "YES", and push Enter. The workouts for this User have been erased.
6. The Console display shows the confirmation screen for two seconds, and then will go to the Power-Up Mode screen

Workout Programs

Each Workout Program has 30 columns allowing for a variety of workouts. For each Workout Program, the Workout Segment display either shows incline (Incline Program) or speed (Speed Program) columns. For a Speed Program, when a workout starts the Console will ask for the maximum speed. Use the Increase/ Decrease buttons to adjust the value, and press START to accept and begin the workout.
As each column is done, the Console hides it so only the remaining columns are visible. The user can also manually adjust the incline and speed values at any time during a workout.
During a Profile Program workout, the Console will make an audible beep when the next segment of the workout occurs. Be prepared for changes in Incline and Speed with each segment change.
If the Sound has been muted, the Console will display the "AUDIO OFF" prompt for a few seconds.

Manual
(Speed Program - open-ended workout, 1 minute each column)

Note: maximum time is 99:59.

Fat Burn
(Incline Program - 30 minutes, 1 minute each column)

Calorie Burn
(Incline Program - 30 minutes, 1 minute each column)

Calorie Goal
(Incline Program - 300 calories, 1 minute each column)
Before a workout, push the Increase () or Decrease (‚) buttons to adjust the Goal by 50 calorie increments.

Note: 50 calories is the minimum, 9950 calories is the maximum.

Target Heart Rate (HR)
(Speed Program - 30 minutes plus the initial time to raise heart rate into the Endurance heart rate zone)

Interval Workout Programs

During an Interval Workout, the User will be encouraged to adjust the Walking Belt speed between an increased burst of speed ("Sprint") to a slower paced, 'catch your breath' time period ("Recover"). This shift will be repeated for the total number of intervals. The Console will count down the time remaining of the active part of the Interval. The Console will also show the current Interval and how many Intervals need to be completed ( "01/08" is the first Interval of a total of eight Intervals).
The "Sprint" period of an Interval Workout is a suggested workout level increase, and should only be followed if your physical fitness level allows.

8 Minute Interval
(Speed Program - 4 intervals, Sprint 30 seconds and Recover 90 seconds for each interval)

16 Minute Interval
(Speed Program - 8 intervals, Sprint 30 seconds and Recover 90 seconds for each interval)

Strength
(Speed Program - 30 minutes, 1 minute per column)

Custom
(Incline Program - open-ended workout, 1 minute each column or saved workout)
The Custom workout program allows a user to "design as you go", adjusting the currently active incline segment of each column. When the workout ends, the workout will be assigned to the Custom program.
In addition to the "design as you go" option, a completed workout can be saved as the Custom program. All modifications to the workout segments are saved, allowing the same workout to be repeated by selecting the Custom workout.

Note: Once a completed workout is saved as a custom workout, it may be desired to reset the program. To reset the Custom program, push and hold for 3 seconds the Custom button. The Console will display RESET CUSTOM YES. Push Enter to reset, or PAUSE/STOP to exit reset option.

Starting a Workout

To begin a workout:

1. Review the currently selected User Profile. Push the USER button to change the active User Profile.
2. Straddle the belts and stand on the Side Foot Support Platforms. Put the Safety Key into the Safety Keyhole and clip the Safety Key cord to your clothing.
3. Push the button for the desired Program Workout. The Console will show the selected workout.
4. Push the START button.
   If the workout is a Speed Program, the Console will request the maximum speed of the Walking Belt. Use the Increase() or Decrease() buttons to adjust the Maximum Speed and push Enter. The Profile Program will adjust so the Maximum Speed value is the highest Speed of the Profile Program when accepted.

The belt will only move after a 3 second, audible beep countdown unless the machine has been muted.
If the Sound has been muted on a Speed Based workout program, the Console will display the "AUDIO OFF" prompt for a few seconds.
Note: Be sure to read the "Before You Start" section of your manual.
During a Profile Program workout, the Console will make an audible beep (unless muted) when the next segment of the workout occurs. Be prepared for changes in Incline and Speed with each segment change.
If during a workout the User pushes one of the Program buttons, the Console will ask if they would like to switch workouts. If the User confirms the switch by pressing the Enter button, the current workout will be ended. The new workout program will be displayed, and will begin when the START button is pushed.

Changing Incline Levels

Push the Incline Level Increase() or Decrease(‚) buttons to change the incline angle of the Deck at any time with the Safety Key installed. To rapidly change the incline level push the desired Pre-Set Incline button, and then the Confirm Incline button. The Deck will adjust to the selected incline setting.
Note: After a Pre-Set Incline button is pushed, the Confirm Incline button must be pushed within 12 seconds.
Be sure the area below the machine is clear before lowering the Deck. Fully lower the Deck after each workout.
Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in belt speed and incline angle of deck can occur during workouts, and be attentive in order to avoid loss of balance and possible injury.
Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration the height of the user and the maximum height of the fully inclined Deck.

Changing the Walking Belt Speed

During a workout, the Walking Belt starts at 1.0 mph/kph. To adjust the speed of the Walking Belt, push the Speed Increase or Decrease button to adjust by 0.1 mph/kph increments. Push and hold down the Speed Increase or Decrease button to adjust the increments quickly.
To rapidly change the Speed level push the desired Pre-Set Speed button, and then the Confirm Speed button. The Walking Belt will adjust to the desired speed.
Note: After a Pre-Set Speed button is pushed, the Confirm Speed button must be pushed within 12 seconds.

Pausing or Stopping a Workout

1. With a firm hold on the Handlebars, step off of the belts and onto the Side Foot Support Platforms on either side of the Walking Deck.
2. Push PAUSE/STOP to pause the workout. The belts will slow to a complete stop.
   Note: If a paused workout is not restarted in 5 minutes, the machine will end the workout and display the workout results.
3. To restart your workout, push the START button. To end your workout, push PAUSE/STOP again. The Console will display your workout results.
4. The Console will ask if you would like to save the workout as the Custom workout program. Use the Increase or Decrease buttons to modify the option, and push Enter. After 5 seconds the Console will perform the currently selected option.

To prevent unsupervised operation of the machine always turn the power switch to Off, remove the Safety Key, and disconnect the power cord from the wall outlet and machine power input. Place the power cord in a secure location.

Workout Complete/Results

When the goal of a workout is achieved the Console will display, "Workout Complete," for two seconds and then bring the Walking Belt to a stop. The Console will display the workout results.
Note: If a workout is completed with a USB Flash Drive already inserted, the Console will not export the new Workout Results until the Console exits the Results mode and displays the Power-Up Mode screen. If the Console does not receive any further input after 5 minutes, the Console will shut off.

Customize the Goal for the Calorie Goal Program
The workout goal for the Calorie Goal program can be adjusted. Once changed, the new value will be the default for future Calorie Goal workouts.

1. Push the Calorie Goal button.
2. Push the Increase or Decrease buttons to adjust the displayed calorie goal value.
   The default Calorie Goal value is 300 calories and is adjusted in 50 calorie increments. 50 calories is the minimum value for a workout, 9950 calories the maximum value.
3. Push START to set the value and begin a Calorie Goal Program workout.

Target Heart Rate (HR) Program
The Target Heart Rate Program adjusts the incline to get and keep the User in the Endurance heart rate zone. When the heart rate reaches the zone, the 30 minute workout begins.
Note: The console must be able to read the heart rate information from the Heart Rate Monitor for the program to work correctly.

1. Push the Target HR button.
2. The Console shows the TARGET HR values for the selected user. Push OK.

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.
The Target Heart Rate program uses the age of the user profile to set the Endurance heart rate zone values. Review the user profile to be sure the age value is correct.
Note: Be sure to allow time for your heart rate to reach the desired heart rate zone when setting the goal. The Console will display the heart rate value based on the current User settings.

Fitness Score Display

The Fitness Score is based on an estimate of the User's VO2 Max and calorie burn over their last five workouts. VO2 Max estimates are calculated using performance data (time, distance and average heart rate or an estimate of average heart rate if that data is unavailable). VO2 Max is the maximal oxygen consumption of the aerobic physical fitness of the individual, and is a determinant of the endurance capacity of the User during prolonged exercise. (V = Volume, O2 = Oxygen, and Max = maximum rate).
For every workout completed that is longer than 10 minutes or a mile (1.6 km) in distance, the Console will apply those workout values toward your Fitness Score. This value is displayed on the Fitness Score Display area of the Console.
Note: Using a Heart Rate Chest Strap provides the most accurate information to calculate the Fitness Score. A Fitness Score is provided when a minimum of 10 minutes or 1 mile (1.6 km) of distance is done during a workout. If no heart rate is supplied, an approximation based on the User Profile will be used to calculate the score.
The Fitness Score may change only slightly for a User that performs the same length of workout at a similar intensity level. However, if that same User were to increase intensity over the same length of a workout, their score would increase. Since the score is based on VO2 Max (estimated), even a small score increase shows a significant shift in the User's fitness level.
Note: A User's score may drop slightly if fatigue is present. With the proper combination of exercise and rest, a User's Fitness Score will rise in a similar way to their VO2 Max. This will also be reflected in their ability to perform longer or faster workouts. Fitness Scores should only be compared to your previous scores and not to other User Profiles.

User Fitness Level Based on Fitness Score

Celebrations
When a Celebration is earned the Console will make an audible sound, display the name of the achievement, and animate the lights in a certain sequence.

• For every 100 calories burned
• Farthest Workout
• Longest (timed) Workout
• Maximized Calories per minute (Cal/Min) rate display

Machine Settings Mode

The Machine Settings Mode lets you view the total run hours for the machine and the current versions of the main systems.

1. Hold down the PAUSE/STOP button and Decrease() button together for 3 seconds while in the Power-Up Mode to access the Machine Settings Mode.
   Note: Push PAUSE/STOP to exit the Machine Settings Mode and return to the Power-Up Mode screen.
2. The Console displays the TOTAL HOURS for the machine.
3. Push the Right button to go to the next option.
4. The Console display shows the current Console Firmware Version.
5. Push the Right button to go to the next option.
6. The Console display shows the current Motor Control Board Firmware Version.
7. Push the Right button to go to the next option.
8. The Console display shows the current BLE Version.
9. Push the Right button to go to the next option.
10. The Console displays the DISCONNECT BLE NO prompt.
    Note: If you want to disconnect the Bluetooth^® transmitter, push the Increase/Decrease buttons to select the "DISCONNECT BLE YES" option, and push Enter. The Console will exit the Machine Settings Mode and return to the Power-Up Mode screen.
11. Push the Right button to go to the next option.
12. The Console displays the VIEW ERROR MSG NO option. This option is for Service Technicians use only.
13. Push the Right button to go to the next option.
14. The Console displays the RESET CONSOLE NO prompt.
    Note: If you want to reset the Console to factory settings, push the Increase/Decrease buttons to select the "RESET CONSOLE YES" option, and push Enter. Turn the machine off when the Console displays the "POWER CYCLE NOW" prompt.
15. Push the Right button to exit the Machine Settings Mode and return to the Power-Up Mode screen.

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 unsupervised usage of the equipment, 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 moisture. Note: Avoid excessive moisture on the Console.
Weekly:	Check for smooth roller operation. Wipe the machine to remove dust, dirt, or grime. Do not remove the Motor Control Board (MCB) Cover, as dangerous voltages and moving parts are present. The components are serviceable only by approved service personnel or by following service procedures supplied by Nautilus, Inc. Note: Do not use petroleum based products.
Monthly or after 20 hours:	Make sure all bolts and screws are tight. Tighten as necessary.
Quarterly:	Or after 25 hours — Lubricate the walking belt with a 100% pure silicone lubricant. 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.

Cleaning

To reduce the risk of electrical shock, always unplug the power cord and wait 5 minutes before cleaning, maintaining or repairing this machine.
Wipe the treadmill down after each use to keep the treadmill clean and dry. It may be necessary to use a mild dish soap at times to remove all dirt and salt from the belt, painted parts and the display.
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. Do not apply too much moisture to the Console.

Adjusting the Belt Tension

If the walking belt starts to slip during use, it is necessary to adjust the tension. Your treadmill has tension bolts at the rear of the treadmill.

1. Remove the Safety Key and place it in a secure location.
   When this machine is not in operation, remove the Safety Key and keep out of the reach of children.
2. Make sure that the power switch is turned Off, and the power cord is disconnected.
3. Use a 6 mm hex wrench to turn the right and left belt adjustment bolts clockwise a 1/2 turn, first one bolt and then the other bolt.
   
4. After you adjust each side the 1/2 turn, inspect the walking belt. From the belt's midpoint, a correctly tensioned belt should only have an inch of give. To check, pull the belt upward at its midpoint and measure the distance to the deck. If the distance is more than an inch, the belt is loose. Repeat this step if necessary.
   If you turn one side more than the other, the belt will move away from that side of the treadmill and may need realignment.
   NOTICE: Too much tension on the belt causes unnecessary friction and wears the belt, motor and electronics.

Aligning the Walking Belt

The walking belt should be centered on your treadmill at all times. Running style and a non-level surface can cause the belt to move off center. Minor adjustments to the 2 bolts at the rear of the treadmill are necessary when the belt is off center.

1. Push the START button to start the walking belt.
   Be sure not to touch the walking belt or step on the power cord. Keep bystanders and children away from the product you are servicing at all times.
2. Stand at the rear of the treadmill to see which direction the belt moves.
3. If the belt moves to the left, turn the left belt adjustment bolt 1/4 turn clockwise and the right belt adjustment bolt 1/4 turn counterclockwise. If the belt moves to the right, turn the left adjustment bolt 1/4 turn counterclockwise and the right adjustment bolt 1/4 turn clockwise.
4. Monitor the path of the belt for approximately 2 minutes. Continue to adjust the bolts until the walking belt is centered.
5. Push PAUSE/STOP twice to stop the walking belt and end the Quick Start workout.

Lubricating the Walking Belt

Your treadmill is equipped with a low maintenance deck and belt system. The Walking Belt is pre-lubricated. Belt friction can affect the function and life of the machine. Lubricate the belt every 3 months or every 25 hours of use, whichever comes first. Even if the treadmill is not in use, silicone will dissipate and the belt will dry out. For the best results, lubricate the deck periodically with a silicone lubricant using the following instructions:

1. Turn off the power to the machine with the power switch.
2. Unplug the treadmill fully from the wall outlet, and remove the power cord from the machine.
   
   To reduce the risk of electrical shock, always unplug the power cord and wait 5 minutes before cleaning, maintaining or repairing this machine. Place the power cord in a secure location.
   Note: Make sure the treadmill is located on a surface that is easy to clean.
3. Apply a few drops of the lubricant on the deck below the belt. Carefully lift the belt and apply a few drops of the lubricant the entire width of the belt. A very thin layer of silicone lubricant on the entire deck below the belt is desired.
   NOTICE: Always use a 100% pure silicone lubricant. Do not use a degreaser like WD-40^® as this could seriously impact performance. We can recommend that you use the following:
   • 100% pure silicone, available at most hardware and auto parts stores.
   • Lube-N-Walk^® Treadmill Lubrication Kit, available from your local specialty fitness dealer or Nautilus, Inc.

Silicone lubricant is not intended for human consumption. Keep out of reach of children. Store in a safe place.

4. Manually rotate the belt 1/2 of the length of the belt and apply lubricant again.
   If you used spray lubricant, wait 5 minutes before turning on power to the machine to allow the aerosol to dissipate.
5. Connect the power cord back into the machine and then into the wall outlet.
6. Turn on the power to the machine with the power switch.
7. Stay to one side of your machine and start the belt at the slowest speed. Let the belt operate for approximately 15 seconds.
   Be sure not to touch the walking belt or step on the power cord. Keep bystanders and children away from the product you are servicing at all times.
8. Switch off your machine.
9. Take care to clean up any excess lubricant from the deck.
   To decrease the possibility of slipping, be sure the deck area is free from grease or oil. Clean off any excess oil from the machine surfaces.

As you use your fitness machine, the Console will show "LUBRICATE BELT" followed by "REVIEW USER MANUAL" at set times. This is only a reminder and should be added to your inspection schedule. Only apply lubricant as necessary. Push any button to accept the reminder.

Replace Batteries in Chest Strap

The heart rate (HR) chest strap uses a CR2032 battery.
Do not perform this procedure outdoors or in moist or wet locations.

1. Using a coin, loosen the slotted cover on the battery bay. Remove the cover and battery.
2. When replacing the battery, insert it in the battery bay with the + symbol facing up.
   
   Note: The chest strap uses CR2032 size batteries.
3. Reinstall the cover on the strap.
4. Discard the old battery. Dispose of in accordance with local regulations and/or at approved recycling centers.
5. Inspect your chest strap to ensure function.

Do not use until the equipment has been fully assembled and inspected for correct performance in accordance with the Owner's Manual.

Maintenance Parts

Maintenance Parts (Base Assembly)

Troubleshooting

Condition/Problem	Things to Check	Solution
No display/partial display/unit will not turn on	Check electrical (wall) outlet	Make sure unit is plugged into a functioning wall outlet. Test the outlet with a known functioning device such as a lamp.
	Check connection at front of unit	Connection should be secure and undamaged. Replace power cord or connection at unit if either are damaged.
	Check data cable integrity	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.
	Console Display	If Console only has partial display and all connections are fine, replace the Console.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Unit operates but Contact Heart Rate (HR) not displayed	Sensor grip	Be sure hands are centered on HR sensors. Hands must be kept still with relatively equal pressure applied to each side.
	Dry or calloused hands	Sensors may have difficulty with dried out or calloused hands. A conductive electrode cream (heart rate cream) can help make better conduct. These are available on the web or at medical or some larger fitness stores.
		If tests reveal no other issues, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada) for further assistance.
Unit operates but Telemetric HR not displayed	Chest Strap	Strap should be "POLAR®" compatible and uncoded. Make sure strap is directly against skin and contact area is wet. Make sure the transmitter has the curve oriented upward.
	Check User Profile	Select the Edit User Profile option for the User Profile. Go to the WIRELESS HR setting and make sure that the current value is set to ON.
	Interference	Try moving unit away from sources of interference (TV, Microwave, etc).
	Replace Chest Strap	If interference is eliminated and HR does not function, replace strap.
	Replace Console	If HR still does not function, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Speed display is not accurate	Display set to wrong unit of measure. (English/Metric)	Change display to show correct units.
Speed does not adjust (machine turns on and operates)	Check Console	Check for visual sign that Console is damaged. Replace Console if damaged.
	Lower and Upper I/O Cables (requires console removal)	All wires in the cables should be intact. If any are cut or crimped, replace cable.
	Drive Belt	Check to be sure drive belt is around drive pulley and motor; inspect tension.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Incline does not adjust (machine turns on and operates)	Check Console	Check for visual sign that Console is damaged. Replace Console if damaged.
	Lower and Upper I/O Cables (requires console removal)	All wires in the cables should be intact. If any are cut or crimped, replace cable.
	Incline Adjuster Assembly (requires cover removal)	Be sure Incline Adjuster Assembly is attached to Incline Motor drive screw.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Console shuts off (enters sleep mode) while in use	Check electrical (wall) outlet	Make sure unit is plugged into a functioning wall outlet. Test the outlet with a known functioning device such as a lamp.
	Check connection at front of unit	Connection should be secure and undamaged. Replace power cord or connection at unit if either are damaged.
	Check data cable integrity	All wires in the cable should be intact. If any are cut or crimped, 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.
	Reset machine	Unplug unit from electrical outlet for 3 minutes. Reconnect to outlet.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Fan will not turn on or will not turn off	Reset machine	Unplug unit from electrical outlet for 5 minutes. Reconnect to outlet.
Fan will not turn on, but Console operates	Check for blockage of fan	Unplug unit from electrical outlet for 5 minutes. Remove material from fan. If necessary, detach the Console to help with removal. Replace the Console if unable to remove blockage.
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.
Thumping sound when belt operates	Walking belt	Walking belt needs to be used for wear in period. Sound will go away after the wear in period.
Walking belt not aligned	Machine leveling	Make sure the machine is level. Refer to the procedure for leveling the machine in this manual.
	Walking belt tension and alignment	Make sure the walking belt is centered and tension is correct. Refer to the procedures for adjusting tension and aligning the belt in this manual.
Motor sounds strained	Silicone lubrication on walking belt	Apply silicone to the inner surface of the walking belt. Refer to the belt lubrication procedure in this manual.
Hesitation or walking belt slips when in use	Belt tension	Adjust the belt tension at the rear of the machine. Refer to the procedure for adjusting belt tension in this manual.
Belt stops moving while in use	Safety key	Plug Safety Key into Console. (See Emergency Stop Procedure in the Important Safety Instructions section.)
	Motor overload	Unit may be overloaded and draw too much current, which causes power to turn off to protect motor. Refer to maintenance schedule for belt lubrication. Make sure the walking belt tension is correct, and start unit again.
		If the above steps do not resolve the problem, contact Customer Service (if inside US/Canada) or your local distributor (if outside US/Canada).
Console displays "LUBRICATE BELT" followed by "REVIEW USER MANUAL"	Belt lubrication	Consult lubrication schedule and apply if necessary. Push any button to exit the notice.
Console continuously displays a different program every 15 seconds	Console is in demonstration mode	Push and hold down the ENTER and PAUSE/STOP buttons for 3 seconds.
Workout results will not sync with Bluetooth® enabled device	Current console mode	Machine must be in Idle Mode to sync. Push the PAUSE/STOP button until the Power-Up Mode screen is displayed.
	Total time of workout	A workout must be longer than 1 minute to be saved and posted by the Console.
	Fitness machine	Unplug unit from electrical outlet for 5 minutes. Reconnect to outlet.
	Bluetooth® enabled device	Consult your device to be sure that the Bluetooth® wireless feature has been enabled on it.
	Fitness App	Review Specifications of Fitness App and confirm your device is compatible.
		Contact appsupport@nautilus.com (if inside US/Canada) or your local distributor (if outside US/Canada) for further assistance.

Important Safety Instructions

When using an electrical appliance, basic precautions should always be followed, including the following:
This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.
Obey the following warnings:
Read and understand all Warnings on this machine.
Carefully read and understand the Assembly/Owner's Manual.

To reduce the risk of electrical shock or unsupervised usage of the equipment, always unplug this machine from the electrical outlet immediately after using and before cleaning.

To decrease the risk of burns, electric shock, or injury to persons, read and understand the complete Assembly/Owner's Manual. Failure to follow these guidelines can cause a serious or possibly fatal electrical shock or other serious injury.

• Keep bystanders and children away from the product you are assembling at all times.
• Do not connect power supply to the machine until instructed to do so.
• The machine should never be left unattended when plugged in. Unplug from outlet when not in use, and before putting on or taking off parts.
• Before each use, examine the machine for damage to power cord, loose parts or signs of wear. Do not use if found in this condition. If purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, contact your local distributor for repair information.
• Not intended for use by persons with medical conditions where those conditions may impact the safe operation of the treadmill or pose a risk of injury to the user.
• Do not drop or put objects into any opening of the machine.
• Never operate this treadmill with the air openings blocked. Keep the air openings free of lint, hair and the like.
• Do not assemble this machine outdoors or in a wet or moist location.
• Make sure assembly is done in an appropriate work space away from foot traffic and exposure to bystanders.
• 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.
• Set up this machine on a solid, level, horizontal surface.
• Do not try to change the design or functionality of this machine. This could compromise the safety of this machine and will void the warranty.
• If replacement parts are necessary, use only genuine Nautilus replacement parts and hardware. Failure to use genuine replacement parts can cause a risk to users, keep the machine from operating correctly and void the warranty.
• Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Manual.
• Use this machine only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.
• Do all assembly steps in the sequence given. Incorrect assembly can lead to injury or incorrect function.
• Connect this machine to a properly grounded outlet only (see Grounding or Earthing Instructions).
• Keep the power cord away from heat sources and hot surfaces.
• Do not operate where aerosol products are being used.
• To disconnect, turn all controls to the off position, then remove plug from outlet.

Before using this equipment, obey the following warnings:
Read and understand the complete Manual. Keep the Manual for future reference.
Read and understand all warnings on this machine. 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, Important Safety Instructions contact your local distributor for them.

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

• Children must not be let on or near to this machine. Moving parts and other features of the machine can be dangerous to children.
• Not intended for use by anyone under 14 years of age.
• 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.
• Before each use, examine this machine for damage to power cord, power receptacle, loose parts or signs of wear. Do not use if found in this condition. If purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, contact your local distributor for repair information.
• Maximum user weight limit: 136 kg (300 lbs.). Do not use if you are over this weight.
• This machine is for home use only.
• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects into moving parts of the exercise equipment.
• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.
• Set up and operate this machine on a solid, level, horizontal surface.
• Use caution when you step on and off the machine. Use the supplied foot support platforms for stability before walking on the moving belt.
• To prevent injury, stand on the foot support platforms before you start the machine or end a workout. Do not dismount the machine by standing on the moving Walking Belts and exiting off the rear of the machine.
• Disconnect all power before servicing this machine.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 0.6 m (24") on each side of the machine and 2 m (79") behind the machine clear. This is the recommended safe distance for access and passage around and emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
• Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
• Perform all regular and periodic maintenance procedures recommended in the manual.
• Read, understand, and test the Emergency Stop Procedure before use
• Keep the walking belt clean and dry.
• Do not drop or put objects into any opening of the machine.
• Do not stand on machine motor cover or front trim cover.
• Keep power cord away from heat source and hot surfaces.
• This machine must be connected to an appropriate, dedicated electrical circuit. Nothing else must be connected to the circuit.
• Always connect the power cord to a circuit capable of handling 15 amperes for 110V AC or 10 amperes for 220-240V AC with no other loads applied.
• Connect this machine to a correctly grounded outlet; consult a licensed electrician for assistance.
• Do not operate where aerosol products are being used.
• Do not let liquids touch the electronic controller. If it does, the controller must be inspected and tested for safety by an approved technician before it can be used again.
• The electrical wiring for the residence in which the machine will be used must obey the applicable local and provincial requirements.
• Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in belt speed and incline angle of deck can occur during workouts, and be attentive in order to avoid loss of balance and possible injury
• A machine should never be left unattended when plugged in. Unplug from outlet when not in use, and before putting on or taking off parts.
• Use this machine only for its intended use as described in this manual. Do not use attachments not recommended by the manufacturer.
• This appliance is not intended for use by persons with reduced physical, sensory or mental capabilities, or lack of knowledge, unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety. Keep children under the age of 14 away from this machine.
• Children should be supervised to ensure that they do not play with the appliance.

Safety Warning Labels and Serial Number

Grounding Instructions

(for a 120V AC system)
This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.

Improper connection of the equipment-grounding conductor can result in a risk of electric shock. Check with a qualified electrician or service person if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product – if it will not fit the outlet, have a proper outlet installed by a qualified electrician.
If you connect the machine to an outlet with GFI (ground fault interrupt) or AFI (arc fault interrupt), machine operation can cause the circuit to trip.
This machine is for use on a nominal 120-V circuit, and has a grounding plug that looks like the plug illustrated below. A temporary adapter that looks like the adapter illustrated may be used to connect this plug to a 2-pole receptacle as shown if a properly grounded outlet is not available.
The temporary adapter should be used only until a properly grounded outlet can be installed by a qualified electrician. The tab for the grounding screw must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used, it must be held in place by a metal screw.

Earthing Instructions (for a 220-240V AC system)
This product must be electrically earthed. If a malfunction occurs, correct earthing decreases the risk of electric shock. The power cord is equipped with an equipment-earthing conductor, and must be connected to an outlet that is properly installed and earthed.

The electrical wiring must comply with all applicable local and provincial standards and requirements. Incorrect connection of the equipment-earthing conductor can result in a risk of electric shock. Consult a licensed electrician if you are not sure that the machine is correctly earthed. Do not change the plug on the machine – if it does not fit the outlet, have a correct outlet installed by a licensed electrician.
If you connect the machine to an outlet with RCBO (Residual-Current circuit Breaker with Overload protection), machine operation can cause the circuit to trip. A Surge Protector Device is recommended to protect the machine.
If a Surge Protector Device (SPD) is used with this machine, be sure that it matches the power rating of this equipment (220-240V AC). Do not connect other appliances or devices to the surge protector in combination with this machine.
Make sure that the product is connected to an outlet having the same configuration as the plug. Use the appropriate adapter supplied with this product.

Emergency Stop Procedure

The Treadmill machine is equipped with a Safety Key that can prevent serious injury, as well as prevent children from playing with and/or being injured on the machine. If the Safety Key is not correctly inserted into the Safety Key Port, the belt will not operate.
Always attach the Safety Key Clip to your clothing during your workout.
When you use the machine, only remove the Safety Key in an emergency. When the key is removed while the machine is in operation, it will stop quickly, which could cause the loss of balance and possible injury.
For safe storage of the machine, and to prevent unsupervised operation of the machine, always remove the Safety Key and disconnect the power cord from the wall outlet and the AC input. Place the power cord in a secure location.
The Console will display "+ SAFETY KEY", or add Safety Key, for a Safety Key fault. The Treadmill machine will not start a Workout, or will end and clear an active Workout, when the Safety Key is removed. Inspect the Safety Key and be sure it is connected to the Console correctly.

If purchased in US/Canada: To register your product warranty, go to: www.bowflex.com/register or call 1 (800) 605–3369.
If purchased outside US/Canada: To register your product warranty, contact your local distributor.
For warranty and service of products purchased outside US/Canada, please contact your local distributor. Nautilus, Inc. will cover the frame and drive motor. Contact your local distributor for key details. To find your local international distributor, go to: www.nautilusinternational.com.
Nautilus, Inc., 5415 Centerpoint Parkway, Groveport, OH 43125 USA, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.com
Nautilus (Shanghai) Fitness Equipments Co, Ltd, Room 1701 &1702, 1018 Changning Road, Changning District, Shanghai, China 200042, www.nautilus.cn - 86 21 6115 9668
outside U.S. www.nautilusinternational.com