M3EL
IRONMAN M3 ELLIPTICAL TRAINER
Official product of the Ironman Triathlon
315-00034
07/05 Rev B
FITNESS SAFEGUARDS
Failure to follow any of these safeguards may result in
injury or serious health problems.
• Before starting any exercise program, consult with your
physician or health professional. He or she can help
establish the exercise frequency, intensity and time
appropriate for your particular age and condition.
• If you have any pain or tightness in your chest, an
irregular heartbeat, shortness of breath, feel faint or have
any discomfort while you exercise, STOP! Consult your
physician before continuing.
• Do not place fingers or any other objects into moving
parts of the exercise equipment.
• Keep children and pets away from the M3 Elliptical
Trainer . A child’s curiosity may result in injury.
• Do not allow children to use the M3 Elliptical Trainer. The
machine is designed and intended for adults, not children.
• Never turn pedal crank arms by hand. To avoid
entanglement and possible injury, do not expose hands or
arms to the drive mechanism.
• Do not dismount the M3 Elliptical Trainer until the pedals
are at a complete STOP.
• Warn bystandars to keep a safe distance. Do not allow
anyone to touch the bike while it is in operation.
1
ASSEMBLY INSTRUCTIONS
Transport Wheels
STEP 1
Connect foot tubes (5) to main frame (1) using:
Qty 4 - (35) Hex Head Screw
Make sure that the foot tube (5) with transport wheels (33)
is assembled to the front of the main frame (1).
2
ASSEMBLY INSTRUCTIONS
STEP 2
Connect the extension wire in the console tube to the reed
switch wire (77) in the main frame.
Secure the console tube (2) to the main frame using:
Qty 2 - (67) Hex Head Screw
Qty 2 - (67) Hex Head Screw
Qty 1 - (64) Plastic Washer (Short)
Qty 1 - (65) Plastic Washer (Long)
3
ASSEMBLY INSTRUCTIONS
STEP 3
Attach left and right handles (3,4) to console tube (2) using:
Qty 4 - (22) Washer
Qty 2 - (16) Precise Bearing
Qty 2 - (18) Locknut
Attach rear and front shaft caps (60,61) to left and right han-
dles (3,4) using:
Qty 4 - (28) Screw
4
ASSEMBLY INSTRUCTIONS
STEP 4
Connect foot frames (9) to left and right handles (3,4) using:
Qty 2 - (15) Hex Head Screw
Qty 2 - (17) Washer
Qty 2 - (18) Locknut
Attach left and right frame sid covers (13,14) using:
Qty 8 - (19) Screw
5
ASSEMBLY INSTRUCTIONS
STEP 5
Attach the left and right foot pedals (11,12) to the foot
frames using:
Qty 6 - (24) Hex Head Screw
Qty 6 - (25) Washer
6
ASSEMBLY INSTRUCTIONS
STEP 6
Connect monitor (10) to extension wire in the console tube
(66). Feed two hand pulse wires from console down into
console tube and out handlebar hole.
Attach console (10) to console tube (2) using:
Qty 4 - (69) Screw (shipped in rear of console)
7
ASSEMBLY INSTRUCTIONS
STEP 7
Connect hand pulse wires from handlebar (82) to hand
pulse wires from console.
Attach handlebar (82) to console tube (2) using:
Qty 2 - (44) Hex Head Screw
Qty 2 - (23) Washer
8
ASSEMBLY INSTRUCTIONS
CONGRATULATIONS!
You have completed the assembly of your IRONMAN M3
Elliptical Trainer.
Please read on for more information on using your new
elliptical trainer.
9
CONSOLE INSTRUCTIONS
INITIAL OPERATING PROCESS
(After the computer is powered on with batteries or adaptor connection)
Step One
Step Two
Use UP or DOWN dial to select U1 (User number 1) to U4 (User
number 4) as the user's identification.
You may turn the right button clockwise or counter-clockwise to
select training mode in MANUAL, PROGRAM (12 profiles), USER
or TARGET HEART RATE control (4 different options for training).
Press MODE button to confirm selection.
Step Three You may turn the right button clockwise or counter-clockwise to
adjust the training LOAD/DIFFICULTY level from 1 to 16 in
MANUAL, PROGRAM and USER mode (NOTE: excludes
TARGET HEART RATE CONTROL mode). Press MODE button to
confirm selection.
Step Four You may turn the right button clockwise or counter-clockwise to set
function data. When each function data has been set, press
MODE to confirm setting. See “Available preset training functions”
for more information.
Step Five Press START/STOP button to start training.
Available preset training functions:
TIME:
Preset area is from 00:00-99:00, each increment is 1:00 minute.
DISTANCE: Preset area is from 0.00-99.90, each increment is 0.10 km or ml.
CALORIES: Preset area is from 0 to 990, each increment is 10 cal.
WATTS:
Preset area is from 10 to 350, each increment is 10 watt.
(WATTS can be preset under MANUAL mode only)
Preset area is form 30 to 240, each increment is 1 BPM.
(Excluded in TARGET HR control mode)
PULSE:
10
CONSOLE INSTRUCTIONS
TRAINING MODE INSTRUCTION
(To start your training)
As soon as you press START/STOP button without any presets (functions and
programs), the computer starts working under Manual mode.
Training without preset Time:
If you do not preset TIME, each column of the workout profile bar graph
represents 0.1 km or ml.
Training with preset Time:
If you have preset TIME, each column of the workout profile bar graph
represents the total time divided by 16.
Tension difficulty adjustment:
You may adjust the tension load from 1 to 16 during training under
Manual mode if you did not preset Watt function. If you have preset
WATT, then tension load will be auto-adjusted depending on the current
speed and watt values you are generating during your workout.
There will be four different symbols used on the console to help your training:
S
T
---
You need to speed up the training speed.
You need to slow down the training speed.
This is to remind you that the current WATT is out of spec and you
need to speed up or slow down training speed accordingly.
The WATT is over spec. If you keep training at this level for over 1
minute, the computer ALARM with 6 beeps will sound for 30
seconds, and the computer system STOPS automatically. At
this moment, LOAD is down to 1 and preset WATT data is zero.
During the ALARM period, you can stop ALARM by pressing any
function buttons.
***
Training with 12 profiles:
You can select from P1 to P12 profiles for training. You can also
adjust training levels any time during training.
Training with USER:
You can preset your personal training profiles under this mode. During
training, you can also adjust training levels any time.
Training in TARGET H.R. control:
The tension difficulty will be auto-adjusted according to the current heart
rate figure. If your heart rate figure is under the target pulse, the tension
difficulty will be up-adjusted one level per 30 seconds, up to the
11
CONSOLE INSTRUCTIONS
maximum level 16. As soon as your heart rate figure is achieved at the
target pulse, tension difficulty will be down adjusted one level
immediately, and keep down-adjusting one level per 15 seconds until
level 1. If your current heart rate is still over (or equal to) the target pulse
for 30 seconds when tension is level 1, the computer system will STOP
and ALARM for 6 beeps to remind you as training protection.
You may select a fixed preset target heart rate percentage or input your
personal traning target heart rate figures.
Target Pulse with different percentage selected:
You may turn the dial button clockwise or counter-clockwise to set the
TARGET HEART RATE figure be zero, then press MODE button. At this
moment, you may select the percentage of the heart rate that you will
achieve in the training. The computer provides 3 different percentages
of the maximum heart rate which is calculated by the CPU according to
the inputed AGE data.
Remark: 55%MAXH.R. - If you input age as 30, your target heart rate
will be 104. This figure is 55% of your maximum heart rate
figure which is 190 (220 - AGE). The same formula can be
used to have the result for 75%, and 90%.
Target Pulse figure input by yourself:
You may preset your target pulse figure by turning the dial button
clockwise or counter-clockwise. As soon as you have preset the target
pulse figure, the level will be fixed on level 1 (you can only begin training
on level 1). When your actual heart rate has reached over the target, the
computer starts to alarm to remind you, and it stops when your heart rate
comes under the target.
TO STOP YOUR TRAINING
Training with PRESET function data:
As soon as the preset function data counts down to zero (pulse figures
excluded), the computer will beep 8 times to remind you. At this
moment, the computer will stop working. You may press START/STOP
button to start the computer working and counting up from the previous
data.
Interupt training:
You may press START/STOP button to stop computer working during
training any time.
12
CONSOLE INSTRUCTIONS
To reset program:
You may press RESET button to reset the PROGRAM and select the
training mode and/or tension load under STOP mode. If you hold on
pressing the RESET button for 2 seconds, all data (including personal
data) will be reset.
BUTTONS
KM/ML SWITCH Located on the back of console used for selection of KM or
ML scale. First remove batteries, select KM or ML, then
replace batteries.
START/STOP
MODE
To start or stop training.
To select each function of Time, Distance, Pulse, and Watt for
preseting. Used to enter all personal data and function data
settings.
UP/DOWN
Turn the dial button clockwise or counter-clockwise to make
all selections and settings.
RECOVERY
RESET
To have select pulse recovery function.
1. To reset figures of Time, Distance, Pulse and Watts.
2. To reset program settings and go back to initial selection
mode with Manual, Program, User or Target Heart
Rate blinking display.
FUNCTIONS
TIME
Count Up - The computer starts counting up from 00:00 to
99:59 during training.
Count Down - The computer will count down from the preset
Time to 00:00.
SPEED
Displays current SPEED from 0.0 to maximum 99.9 km or ml.
DISTANCE
Count Up - The computer accumulates total workout distance
from 0.00 to 99.90 km or ml.
Count Down - The computer will count down from the preset
distance to 0.00.
CALORIES
PULSE
Count Up- The computer accumulates the calorie comsuption
from 0 to 990 cal.
Count Down - The computer will count down from the preset
calories to 0.
This data is a rough guide for comparison of different exercise
sessions that can not be used for medical treatment.
The user may have their current heart rate BPM (beats per
minute) display after holding both hands on handgrip sensors.
To ensure the heart rate readout is accurate, hold both hands
on grip sensors. The heart rate figure displays from 0 to 240
BPM. You may preset target pulse to assist the training under
Manual, any of the 12 Profiles, or User mode. You can also
select a fixed target heart rate percentage for training.
13
CONSOLE INSTRUCTIONS
Alarm - If you preset the target pulse, the computer will alarm
to remind as soon as your current heart rate is
achieved at the preset figure.
Load tension adjustment - If you preset the target heart rate
or target heart rate percentage, the load resistance
will be auto-adjusted according to your actual heart
rate figure compared with the preset heart rate figure
(heart rate control program).
RECOVERY
After exercising for a period of time, stop pedaling, press
RECOVERY button then keep holding on handgrip sensors.
All function display will stop except TIME. Time starts
counting down from 00:60 to 00:00. As soon as 00:00 is
achieved, the bottom area of LCD will show your heart rate
recovery status with grade F1, F2, F3….F6. F1 is the best
and F6 is the worst. You may keep exercising to improve the
heart recovery status day by day from F6 up to F1. Press the
RECOVERY button again to return the main display.
NOTE:
1. To change KM or ML, please remove batteries first. Then, push the switch to
select scale (KM or ML), and then install batteries to power on the monitor. The
monitor will reset all data to 0.
KM / ML
2. When there is no pedaling signal transferred into the computer for 4 minutes,
the monitor display will shut off automatically, and all previous training data will
be stored. You may press any button to have the computer restart working.
3. The monitor can strore 4 user's (U1-U4) preset function data. When the
monitor is powered on it will display the previous (before power off) user's
identification.
4. If you press and hold the RESET button for 2 seconds, then all previous
training data will cleared.
14
CONSOLE INSTRUCTIONS
5. If the monitor display is improper, please remove the batteries, wait 2
minutes, then replace the batteries.
6. The monitor can be powered on with 4 “C” size batteries or by using the AC
adaptor input.
15
GENERAL INFORMATION
Moving Your M3 Elliptical Trainer
To move the unit, carefully lift the rear end of the unit by pushing down
on the front of the handlebars. Steer the unit to another location. Be
gentle while moving the unit as any sharp impact can affect the opera-
tion.
Maintenance
Use a damp cloth to wipe your M3 unit free from sweat after each use.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise work-
out, it is important to work within your target heart rate zone. The
American Heart Association (AHA) defines this target as 60%-75% per-
cent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your
age from 220. Your maximum heart rate and aerobic capacity naturally
decreases as you age. This may vary from one person to another, but
use this number to find your approximate effective target zone. For
example, the maximum heart rate for an average 40 year-old is 180
bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm.
See Fitness Safety on page 17.
Before beginning your workout, check your normal resting heart rate.
Place your fingers lightly against your neck, or against your wrist over
the main artery. After finding your pulse, count the number of beats in
10 seconds. Multiply the number of beats by six to determine your pulse
rate per minute. We recommend taking your heart rate at these times;
at rest, after warming up, during your workout and two minutes into your
cool down, to accurately track your progress as it relates to better fit-
ness.
During your first several months of exercising, the AHA recommends
aiming for the lower part of the target heart rate zone-60%, then gradu-
ally progressing up to 75%. According to the AHA, exercising above
75% of your maximum heart rate may be too strenuous unless you are
16
GENERAL INFORMATION
in top physical condition. Exercising below 60% of your maximum will
result in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five
minutes after you stop exercising, or if it’s higher than normal the morn-
ing after exercising, your exertion may have been too strenuous for
your current fitness level. Rest and reduce the intensity next time.
FITNESS SAFETY: A variety of different factors (including medica-
tion, emotional state, temperature and other conditions) can affect
the target heart rate zone that is best for you. Your physician or
health care professional can help you determine the exercise
intensity that is appropriate for your age and condition.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR).
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as fol-
lows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142.
17
TARGET HEART RATE ZONE
200
195
100%
190
185
180
175
170
165
160
Serious
Athletic
Training
Range
155
132
85%
170
166
162
157
153
149
145
140
136
Cardiovascular
Conditioning
Range
150
146
75%
143
139
135
131
128
124
120
Fat Burning
Range
116
93
60%
120
117
114
111
108
105
102
99
96
20 25 30
35
40 45
50
55 60 65
AGE
18
PARTS LIST
M3el Parts List Rev B
REF #
PART #
323-00207
323-00169
323-00170
323-00171
323-00172
311-00046
311-00047
307-00063
323-00173
DESCRIPTION
QTY
1
1
1
1
2
1
1
1
2
1
1
1
2
2
2
14
2
7
18
2
2
8
3
6
6
2
2
8
2
2
2
2
2
2
4
2
2
1
1
2
2
2
2
2
1
1
1
1
1
1
1
2
1
1
2
1
4
4
1
2
2
2
4
1
1
1
3
1
2
1
1
1
1
1
1
1
1
9
2
2
2
1
2
1
1
1
1
2
3
4
5
6
7
8
9
MAIN FRAME #1
CONSOLE TUBE#2
LEFT FOAM HANDLE#3
RIGHT FOAM HANDLE #4
FOOT TUBE#5
ALUMINUM PULLEY#6
MAG BRAKE#7
GEARBOX W/WIRE#8
FOOT FRAME#9
10 307-00008
11 306-00323
12 306-00324
13 306-00325
14 306-00326
15 302-00438
16 331-00047
17 302-00437
18 302-00436
19 302-00416
20 302-00434
21 302-00441
22 302-00402
23 302-00449
24 302-00445
25 302-00444
26 306-00327
27 319-00035
28 302-00396
29 302-00439
30 310-00127
31 302-00394
32 306-00328
33 306-00605
34 306-00330
35 302-00450
36 331-00009
37 302-00435
38 302-00440
39 302-00211
40 302-00398
41 302-00399
42 302-00409
43 302-00369
44 302-00411
45 319-00146
46 302-00370
47 302-00410
48 311-00049
49 302-00448
50 302-00406
51 302-00403
52 331-00002
53 302-00202
54 302-00408
55 302-00409
56 330-00049
57 302-00444
58 302-00366
59 304-00015
60 306-00331
61 306-00332
62 313-00091
63 302-00442
64 302-00447
65 302-00446
66 313-00092
67 302-00451
68 330-00047
69 302-00443
70 305-00055
71 305-00056
72 306-00333
73 306-00334
74 306-00337
75 306-00335
76 313-00093
77 313-00113
78 302-00417
79 313-00095
80 306-00338
81 306-00339
82 323-00174
83 306-00340
COMPUTER U/R/EL M3 ( 220R/U/EL)
LEFT FOOT PEDAL#11
RIGHT FOOT PEDAL#12
LEFT FOOT FRAME SIDE COVER#13
RIGHT FOOT FRAME SIDE COVER#14
M10 X70MM HEX HEAD SCREW #15
BEARING PRECISE, 6202Z, #16
M10 X 23 MM WASHER #17
M10 LOCKNUT #18
TP M4 X12MM SCREW
FOOT FRAME SPACER #20
M17 X22MM WASHER #21
M10X19MM WASHER
M8 X19MM WASHER #23
M6 X45 MM HEX HEAD SCREW #24
WASHER, M6X16MM
DISC COVER#26
CRANK PLATE #27
TP M4 X25MM SCREW
M16X21.8 MM WASHER #29
CIRCLE FIXED PLATE#30 #25 220R
M9 HEX NUT
END CAP#32
TRANSPORTATION WHEEL, M3EL
FOOT CAP#34
M8 X80MM HEX HEAD SCREW #35
BEARING 6003Z, BRONZE
M10 CURVED WASHER #37
M17 SHAFT NUT #38
MAGNET
EYEBOLT 6X37MM
ADJUSTMENT CHANNEL ALL MACRO BIKES
M6 HEX NUT (BLACK)
M10 CAP NUT
M8 X15 HEX HEAD SCREW
BELT TENSION BRACKET
M8 LOCKNUT
M8X17MM HEX HEAD SCREW
ALUMINUM IDLER PULLEY#48 W/BELT TENSION
M8 X12.5X4L SPACER #49
M8 NYLON NUT
M8 X30MM HEX HEAD SCREW
608 PRECISE BEARING,
SPRING
EYEBOLT 6X65MM
M6 HEX NUT (BLACK)
PULLEY AXLE#56
WASHER, M6X16MM
M6 LOCKNUT
BELT, POLY V , 220R, 220U
FOAM HANDLE REAR CAP#60
FOAM HANDLE FRONT CAP#61
HAND PULSE WIRE#62
M4X20MM WASHER #63
M8 PLASTIC WASHER (SHORT) #64
M8 PLASTIC WASHER (LONG) #65
EXTENSION WIRE#66
M8X25MM HEX HEAD SCREW #67
GUIDED WHEEL
M5 X10MM SCREW #69
BOTTOM LEFT COVER#70
BOTTOM RIGHT COVER#71
LEFT TOP COVER#72
RIGHT TOP COVER#73
CONNECTION LEFT COVER#74
CONNECTION RIGHT COVER#75
SENSOR#76 #38N
REED SWITCH WIRE #77
TP M5 X50MM SCREW
HAND PULSE GRIP#79
BALL PLUG 1 1/2#80
BALL PLUG 1"#81
T-SHAPED HANDLEBAR#82
GRIP#83
#
#
#
313-00114
302-00315
315-00034
AC ADAPTER 220U/R/E M3U/R/EL
BOLT PACK M3EL
OWNER'S MANUAL, M3EL
19
EXPLODED VIEW
20
IRONMAN FITNESS M3EL LIMITED WARRANTY
Residential Warranty
Frame: Lifetime
Parts: 1 Year
Labor: None
This Limited Warranty applies in the United States and Canada to products manufactured or distributed by Ironman
Fitness (“Ironman”) under the Ironman brand name. The warranty period to the original purchaser is listed above in the
table.
Ironman warrants that the Product you have purchased for use from Ironman or from an authorized Ironman reseller is
free from defects in materials or workmanship under normal use during the warranty period. Your sales receipt, showing
the date of purchase of the Product, is your proof of purchase. This warranty only extends to you, the original purchaser.
It is not transferable to anyone who subsequently purchases the Product from you. It excludes expendable parts (wear
items). Wear items pertain to components that might need to be replaced due to normal wear and tear. These items vary
per product but will include pedal straps, seats, grips, chains, bottom bracket assemblies, pads, etc. Please contact an
Ironman customer service representative for specifics on wear items. This Limited Warranty becomes VALID ONLY if the
product is purchased through an Ironman Fitness authorized dealer unless otherwise authorized by Ironman Fitness in
writing.
During the warranty period Ironman will repair or replace (at Ironman’s option) the product if it becomes defective, mal-
functions, or otherwise fails to conform with this Limited Warranty under normal use. In repairing the Product, Ironman
may replace defective parts, or at the option of Ironman, serviceable used parts that are equivalent to new parts in per-
formance. All exchanged parts and Products replaced under this warranty will become the property of Ironman. Ironman
reserves the right to change manufacturers of any part to cover any existing warranty.
This warranty DOES NOT COVER shipping charges, export taxes, custom duties and taxes, or any other charges asso-
ciated with transportation of the parts or Product.
To obtain warranty service, you must contact an Ironman authorized retailer, service technician or Ironman Fitness at
our phone number located in this manual. Any parts determined to be defective must be returned to Ironman to obtain
warranty service. You must prepay any shipping charges, export taxes, custom duties and taxes, or any other charges
associated with transportation of the parts or Product. In addition, you are responsible for insuring any parts or Product
shipped or returned. You assume the risk of loss during shipment. You must present Ironman with proof-of-purchase
documents (including the date of purchase). Any evidence of alteration, erasing or forgery of proof-of-purchase docu-
ments will be cause to void this Limited Warranty.
This warranty does not extend to any product not purchased from Ironman or from an authorized Ironman reseller. This
Limited Warranty does not extend to any Product that has been damaged or rendered defective; (a) as a result of acci-
dent, misuse, or abuse; (b) by the use of parts not manufactured or sold by Ironman; (c) by modification of the Product
or normal wear and tear; (d) operation on incorrect power supplies; or (e) as a result of service by anyone other than
Ironman, or an authorized Ironman warranty service provider. Product on which the serial number has been defaced or
removed is not eligible for warranty service. Should any Product submitted for warranty service be found ineligible, an
estimate of repair cost will be furnished and the repair will be made if requested by you upon Ironman’s receipt of pay-
ment or acceptable arrangements for payment.
EXCEPT AS EXPRESSLY SET FORTH IN THIS WARRANTY, IRONMAN MAKES NO OTHER WARRANTIES,
EXPRESSED OR IMPLIED, INCLUDING ANY IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A
PARTICULAR PURPOSE. IRONMAN EXPRESSLY DISCLAIMS ALL WARRANTIES NOT STATED IN THIS LIMITED
WARRANTY. ANY IMPLIED WARRANTIES THAT MAY BE IMPOSED BY LAW ARE LIMITED TO THE TERMS OF
THIS LIMITED WARRANTY. NEITHER IRONMAN NOR ANY OF ITS AFFILIATES SHALL BE RESPONSIBLE FOR
INCIDENTAL OR CONSEQUENTIAL DAMAGES. SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN
IMPLIED WARRANTY LASTS OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAM-
AGES, SO THE ABOVE LIMITATIONS OR EXCLUSION MAY NOT APPLY TO YOU. This Limited Warranty gives you
specific legal rights and you may also have other rights that may vary from state to state. This is the only expressed
warranty applicable to Ironman-branded products. Ironman neither assumes nor authorizes anyone to assume for it any
other express warranty.
PLEASE SEND IN THE ATTACHED WARRANTY CARD WITHIN TEN (10) DAYS OF PURCHASE TO REGISTER
YOUR UNIT WITH IRONMAN FITNESS.
4009 DISTRIBUTION DRIVE
SUITE 250
GARLAND, TEXAS 75041
ironmanfitness.com
|