ASSEMBLY / OWNER’S MANUAL
™
™
™
M9
Assembly / Owner’s Manual
2
Important Safety Instructions 3
Safety Warning Labels / Serial Number 5
Specications 6
BeforeAssembly 6
Parts 7
Hardware 8
Tools 8
Assembly 9
Moving the Machine 22
Leveling the Machine 22
Features 23
Console 24
Using App on your Portable Device 28
Bluetooth
®
Heart Rate Armband 28
Contact Heart Rate Sensors 29
Media Rack (Optional) 30
Fitness Basics 31
Operations 37
Mounting / Dismounting 37
Initial Set-Up 38
Getting Started 38
Power Up / Just For You Tab 39
Pausing or Stopping a Workout 39
Power-Off and Restart the Machine 39
Maintenance 41
Maintenance Parts 42
Troubleshooting 44
BodyWeightLossPlan 46
Buy Back Guarantee 54
Warranty (US/Canada only) 55
Table of Contents / Registration
Nautilus,Inc.,5415CenterpointParkway,Groveport,OH43125USA,www.NautilusInc.com-CustomerService:NorthAmerica(800)605-3369,
[email protected] | Nautilus (Shanghai) Fitness Equipments Co, Ltd, Room 1701 &1702, 1018 Changning Road, Changning District, Shanghai,
China200042,www.nautilus.cn-862161159668|outsideU.S.www.nautilusinternational.com|PrintedinChina|©2020Nautilus,Inc.|Bowex,
theBowexlogo,Nautilus,theNautiluslogo,Schwinn,SelectTech,MaxTrainer,andJRNYaretrademarksownedorlicensedbyNautilus,Inc.,
registered or otherwise protected by common law in the U.S. and other countries. Polar
®
, OwnCode
®
, Android™, Google Play™, and Nut Thins
®
are trademarks of their respective owners. Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App
Store is a service mark of Apple Inc. The Bluetooth
®
word mark and logos are registered trademarks owned by Bluetooth SIG, Inc., and any use of
such marks by Nautilus, Inc. is under license. Other trademarks are the property of their respective owners.
ORIGINAL MANUAL - ENGLISH VERSION ONLY
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number __________________________
Date of Purchase __________________________
If purchased in US/Canada: To register your product warranty, go to: www.bowex.com/registerorcall1(800)605–3369.
If purchased outside US/Canada: To register your product warranty, contact your local distributor.
Fordetailsregardingproductwarrantyorifyouhavequestionsorproblemswithyourproduct,pleasecontactyourlocaldistributor.Tondyourlocal
distributor, go to: www.nautilusinternational.com
Assembly / Owner’s Manual
3
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 instructions.
Carefully read and understand the Assembly instructions. Read and understand the complete Manual.
Keep the Manual for future reference.
WARNING
!
To decrease the risk of burns, electric shock, or injury to persons, read and understand the complete
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.
• To reduce the risk of electrical shock or unattended/unsupervised usage, always unplug the power cord from the wall outlet and the machine
and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.
• Beforeeachuse,examinethemachinefordamagetopowercord,loosepartsorsignsofwear.Donotuseiffoundinthiscondition.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 machine or pose a risk of
injury to the user.
• Do not drop or put objects into any opening of the machine.
• Never operate this machine 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.
• Makesureassemblyisdoneinanappropriateworkspaceawayfromfoottrafcandexposuretobystanders.
• 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.
• ReadandunderstandthecompleteManualsuppliedwiththismachinebeforerstuse.KeeptheManualforfuturereference.
• Do all assembly steps in the sequence given. Incorrect assembly can lead to injury or incorrect function.
•
SAVE THESE INSTRUCTIONS.
Assembly / Owner’s Manual
4
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,
contact your local distributor for them.
• 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.
• Consultaphysicianbeforeyoustartanexerciseprogramoranewhealthanddietplan.Stopexercisingifyoufeelpainortightnessinyour
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured
bythemachine’scomputerforreferencepurposesonly.Theheartratedisplayedontheconsoleisanapproximationandshouldbeusedfor
reference only.
• Beforeeachuse,examinethismachineforloosepartsorsignsofwear.Donotuseiffoundinthiscondition.MonitorthePedalsandCrank
Arms closely. If purchased in US/Canada, contact Customer Service for repair information. If purchased outside US/Canada, contact your local
distributor for repair information.
• Maximumuserweightlimit:136kg(300lbs.).Donotuseifyouareoverthisweight.
• This machine is for home use only. Do not place or use the machine in a commercial or institutional setting. This includes gyms, corporations,
workplaces,clubs,tnesscentersandanypublicorprivateentitythathasamachineforusebyitsmembers,customers,employeesor
afliates.
• Donotwearlooseclothingorjewelry.Thismachinecontainsmovingparts.Donotputngersorotherobjectsintomovingpartsoftheexercise
equipment.
• Set up and operate this machine on a solid, level, horizontal surface.
• Make the Pedals stable before you step on them. Use caution when you step on and off the machine.
• Do not operate this machine outdoors or in moist or wet locations.
• Keepatleast0.6m(24”)alongthesideusedtoaccessthemachineandtotherearofthemachineclear.Thisistherecommendedsafe
distance for access, passage and emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
• Donotoverexertyourselfduringexercise.Operatethemachineinthemannerdescribedinthismanual.
• Perform all regular and periodic maintenance procedures recommended in the Owner’s Manual.
• Keep the Pedals and Handlebars clean and dry.
• Exerciseonthismachinerequirescoordinationandbalance.Besuretoanticipatethatchangesinspeedandresistancelevelcanoccurduring
workouts, and be attentive in order to avoid loss of balance and possible injury.
• This machine cannot stop the Pedals or Upper Handlebars independently of the Resistance Fan. Reduce the pace to slow the Resistance Fan,
Upper Handlebars and Pedals to a stop. Do not dismount the machine until the Pedals and Upper Handlebars have come to a complete stop.
• Do not drop or put objects into any opening of the machine.
• Prior to use read and understand the Owner’s Manual. The appliance is not to be used by persons with functional limitations and impairments,
reducedphysical,sensoryormentalcapabilities,orlackofexperienceandknowledge.
• 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.
•
SAVE THESE INSTRUCTIONS.
Assembly / Owner’s Manual
5
FCC Compliance
Changes or modi cations to this unit not expressly approved by the party responsible for compliance could void the user’s
authority to operate the equipment.
The machine and power supply comply with part 15 of the FCC rules. Operation is subject to the following two conditions: (1) This device may not
cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation.
Note: This machine and power supply have been tested and found to comply with the limits for a Class A digital device, pursuant to Part 15 of
the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This
equipment generates, uses and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may
cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio
or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one
or more of the following measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
•Consultthedealeroranexperiencedradio/TVtechnicianforhelp.
This product complies with the European Radio Equipment Directive 2014/53/EU
Safety Warning Labels and Serial Number
ProductSpecicationLabelandSerialNumberLabel
(under Right Stabilizer Shroud)
WARNING!
• Injury or death is possible if caution is not used while using this
machine.
• Keep children and pets away.
• Read and follow all warnings on this machine.
• Refer to the Owner’s Manual for additional warnings and safety
information.
•Theheartratedisplayedisanapproximationandshouldbeused
for reference only.
• Not intended for use by anyone under 14 years of age.
•Themaximumuserweightforthismachineis136kg.(300lbs)
• This machine is for home use only.
•Consultaphysicianpriortousinganyexerciseequipment.
(Label on machine is available in English and French Canadian
only.)
Console Serial Number Label
Assembly / Owner’s Manual
6
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
workoutareaofaminimum139cm(54.8”)x186cm(73.2”).Keeptheworkoutareaclear0.6m(24”)alongthesideusedtoaccessthemachineand
to the rear of the machine. Be sure that the workout space you are utilizing has adequate height clearance, taking into consideration the height of
theuserandthemaximumpedalheightofthetnessmachine.
Basic Assembly Tips
Follow these basic points when you assemble your machine:
• Readandunderstandthe“ImportantSafetyInstructions”before
assembly.
• Collect all the pieces necessary for each assembly step.
• Using the recommended wrenches, turn the bolts and nuts to
the right (clockwise) to tighten, and the left (counterclockwise) to
loosen, unless instructed otherwise.
• When attaching 2 pieces, lightly lift and look through the bolt
holes to help insert the bolt through the holes.
• The assembly requires 2 people.
Machine Mat
TheBowex™MaxTrainer™MachineMatisanoptionalaccessorythathelpskeepyourworkoutareaclearandaddsalayerofprotectiontoyour
oor.Therubbermachinematprovidesanon-slip,rubbersurfacewhichlimitsstaticdischargeandreducesthepossibilityofdisplayerrors.Ifpos-
sible,putyourBowex™MaxTrainer™MachineMatinyourselectedworkoutareabeforeyoubeginassembly.
To order the optional machine mat, contact Customer Service (if purchased in US/Canada) or your local distributor (if purchased outside US/
Canada).
Specifications / Before Assembly
Maximum User Weight: 136kg(300lbs.)
Total Surface Area (footprint) of equipment: 9775 cm
2
(1515.4 in
2
)
Maximum Pedal Height: 48.5 cm ( 19.1 inches )
Machine Weight: approx.67.5kg(148.8lbs.)
Power Requirements:
(AC Adaptor)
InputVoltage: 100-240VAC,50-60Hz,1.5A
Output Voltage: 12V DC, 5A
Heart Rate Armband: 1 Lithium Polymer battery (not replaceable)
DO NOT dispose of this product as refuse. This product is to be recycled. For
proper disposal of this product, please follow the prescribed methods at an
approved waste center.
165.4cm
(65.1”)
125cm
(49.2”)
78.2cm
(30.8”)
1.86m (73.2”)
1.39m
(54.8
”)
0.6m
( 24” )
0.6m
( 24” )
Assembly / Owner’s Manual
7
Adecalhasbeenappliedtoallright(“R”)andleft(“L”)partstoassistwithassembly.
Item Qty Description Item Qty Description
6 1 Console Assembly 16 1 Stabilizer Assembly
7 1 Console Rear Cover 17 1 Rail Assembly
8 1 Static Handlebar Cap 18 2 Cap
9 1 Dynamic Handlebar, Left 19 1 Dynamic Handlebar, Right
10 1 Static Handlebar Assembly 20 1 Tray Insert
11 2 Leg 21 1 Bluetooth
®
Heart Rate Armband
12 1 Stabilizer Shroud, Right 22 1 AC Adapter
13 1 Stabilizer Shroud, Left 23 1 Manual Kit
14 2 Pedal 24 1 Hardware Card
15 4 Leveler
Item Qty Description
1 1 Frame
2 1 Shroud, Rear
3 2 Foot Pad Insert, Front
4 2 Foot Pad Insert
5 2 Foot Pad
Parts
1
2
3
3
4
4
5
18
22
23
9
11
12
13
16
17
14
19
11
14
15
6
21
10
7
8
24
20
Assembly / Owner’s Manual
8
Tools
Included
#2
4 mm
5 mm
6mm
8 mm
13 mm
Hardware / Tools
Item Qty Description Item Qty Description
A 6 SocketHeadHexScrew,M8x1.25x20Black I 2 WaveWasher,17.2x22
B 6 LockWasher,M8x14.8Black J 4 SocketHeadHexScrew,M8x1.25x55Black
C 12 Washer,FlatM8x18Black K 4 Lock Nut, M8 Black
D 4 SocketHeadHexScrew,M10x1.5x25Black L 8 FlatSocketHeadHexScrew,M6x1.0x30Black
E 4 Washer,FlatM10x23Black M 4 SocketHeadHexScrew,M6x1.0x14CL10.9Black
F 1 PanPhillipsScrew,M5x0.8x20Black N 10 LockWasher,M6x14.8Black
G 2 Washer,FlatM8x24Black O 4 Washer,FlatM6x13Black
H 2 Cap P 6 SocketHeadHexScrew,M6x1.0x20CL12.9Black
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.
A B C D E F
G H
I J K L M N O P
Assembly / Owner’s Manual
9
1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate
Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these
parts. Do not do steps that involve heavy lifting or awkward movements on your own.
NOTICE: Hand tighten hardware.
Assembly
9
13mm
X2
C
X4
B
A
17
1
Assembly / Owner’s Manual
10
2. Attach Levelers to the Stabilizer Assembly
15
X4
16
Assembly / Owner’s Manual
11
3. Carefully Lift the Frame Assembly from the Shipping Plate and Attach to the Stabilizer Assembly
Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these
parts. Do not do steps that involve heavy lifting or awkward movements on your own. Lift the Frame Assembly from the exterior of
the pivot assembly as indicated below.
NOTICE: Once all hardware has been hand tightened, fully tighten ALL hardware from previous steps.
D
E
X4
Assembly / Owner’s Manual
12
4. Attach Stabilizer Shrouds to the Frame Assembly
12
13
Assembly / Owner’s Manual
13
5. Attach Rear Shroud and Caps to the Frame Assembly
NOTICE: Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place.
18
18
#2
X1
F
2
Assembly / Owner’s Manual
14
6. Attach Legs to Frame Assembly
Be aware that the Legs are connected and when either of these parts move the other does as well.
11
11
6mm
H
G
B
A
X2
I
X2
Assembly / Owner’s Manual
15
7. Attach Pedals to Frame Assembly
In order to avoid possible serious injury, when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands
being caught or pinched.
X4
6mm
14
14
C
K
J
C
X4
13mm
Assembly / Owner’s Manual
16
8. Attach the Foot Platforms and Foot Pads to the Pedals
X8
5mm
L
3
4
5
5
4
3
Assembly / Owner’s Manual
17
9. Cut the Shipping Zip-Tie that Secures the Cables, Connect the Cables, and Attach the Static Handlebar
Assembly and Tray Insert
NOTICE: Do not let the Cables drop into the Frame Assembly. Do not cut or crimp the Console Cables. Be sure to fully connect the cable
connectors. Onceallhardwarehasbeenhandtightened,fullytightenthehardwarewiththe5mmhexwrench.
X4
O
N
M
10
20
Assembly / Owner’s Manual
18
10. Remove the Rear Console Cover and Hardware from the Console Assembly. Connect the Cables and
Place the Console onto the Static Handlebar. With the Excess of the Cables Pushed into the Static Han-
dlebar, Pivot the Console Assembly Downward and Secure It to the Static Handlebars
NOTICE: Do not cut or crimp the Cables. Each Cable connector (3-pin, 4-pin, 5-pin and 12-pin) has a corresponding end connector with that
many openings. Be sure to fully connect the cable connectors. * Hardware is not supplied on the Hardware Card.
6
*
*
X4
6
7
8
*
*
*
*
Assembly / Owner’s Manual
19
11. Attach the Upper Handlebars to Frame Assembly
Be aware that the Pedals and the Upper Handlebars are connected and when either of these parts move the other does as well.
Some components of the machine can be heavy or awkward. Use a second person when doing the assembly steps involving these
parts. Do not do steps that involve heavy lifting or awkward movements on your own.
NOTICE: Be sure to attach the Upper Handlebars so that they are in the range of operation for the User. Be sure to fully tighten the hardware.
5mm
X6
P
N
19
9
Assembly / Owner’s Manual
20
12. Connect the AC Adapter to the Frame Assembly
NOTICE: Be sure to use the appropriate AC Adapter plug for your region.
22
Assembly / Owner’s Manual
21
14. Final Inspection
Inspect your machine to ensure that all hardware is tight and components are properly assembled.
Note: Remove any protective covers from the face of the Console. Remove the plastic scratch guard strips from Rails.
Besuretorecordtheserialnumberintheeldprovidedatthefrontofthismanual.
Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s
Manual.
13. Set Up Your Machine
a. With the machine plugged into a functioning wall outlet, the machine will start up and the red Status LED will activate.
Note: The Console may go to sleep if it does not receive any input. Touch the screen of the Console to wake up the machine.
b. ThemachinewillactivateanddisplaytheWelcome-ConnectWiscreen.TaponConnect.
Note:AWiconnectionisrequiredtouseyourBowex™machine.IfyoudonothaveaWiconnectionavailable,contactyourBowex™
Representative or your local distributor immediately for further assistance.
c. TheConsolewilldisplaythelistofavailableWiconnections.TaponthedesiredWiconnection,andenterthepassword.TaponConnect.
d. TheConsolewilltestandconnecttotheWiconnection.
If the Console displays an Update Available screen, tap on the Agree
button. The Console will update the software.
e. WithaWiconnectionestablished,taponBack.
f. Tap on Get Started.
g. The Console will display the options screen. Choose Log In or
CreateAccount.Followthepromptstoregisteryournewtness
machine.Whenregistrationiscompleted,yourtnessmachineis
now ready for use.
Note:TheBowex™machinemustberegisteredusingaWiconnec-
tion.Oncetheinitialregistrationandcongurationiscompleted,
themachinecanbeoperatedwithoutaWiconnection.However,
only the basic workouts and functions will be available for use. All
coaching,customworkouts,ExploreTheWorld™virtualoutdoor
immersive runs and trainer lead workout videos are only available
throughaWiconnectionwithaJRNY™membership*.
h. The Console will display the Just for You screen. The screen will
prompt you to do your Fitness Assessment workout to get a custom
workout*.YoucangototheLearntabformoreinformationabout
your options.
CONNECT
*AJRNY™membershipisrequiredfortheJRNY™experience–seewww.bowex.com/jrnyfordetails.ForUnitedStatesandCanadacustomers,
youcanobtainaJRNY™membershipbycalling800-269-4126orvisitingwww.bowex.com/jrny.Whereavailable(includingtheUnitedStates),
you can also obtain a JRNY™ membership by downloading the JRNY™ app onto your phone or tablet and signing up within the downloaded app.
JRNY™ memberships may not be available in all countries.
Assembly / Owner’s Manual
22
Moving the Machine
The machine may be moved by one or more persons depending on
their physical abilities and capacities. Make sure that you and others
are all physically t and able to move the machine safely.
1. Grasp the Main Bar of the Static Handlebar Assembly to carefully tilt the
machine toward you onto the transport rollers. Be sure not to grab the Console
Display.
Be aware of the Handlebars and the weight of the machine before
tilting the machine.
2. Push the machine into position.
3. Carefully lower the machine into position.
NOTICE: Be careful when you move the machine. All abrupt motions can affect the computer operation.
Leveling the Machine
The machine needs to be leveled if your workout area is uneven or if the Rail Assembly is
slightlyofftheoor.Toadjust:
1. Place the machine in your workout area.
2. Loosen the locking nuts and adjust the levelers until they are evenly balanced in
contactwiththeoor.
Do not adjust the levelers to such a height that they detach or unscrew from
the machine. Injury to you or damage to the machine can occur.
3. Tighten the locking nuts.
Make sure the machine is level and stable before you exercise.
Adjustments
Assembly / Owner’s Manual
23
A Console
B Speakers
C Media / Entertainment Notch
D Tray
E Resistance Level Knob
F Static Handlebars
G Contact Heart Rate (CHR) Sensors
H Water Bottle Holder
I Resistance Fan
J Power Connector
K Transport Roller
L Roller
M Rail Assembly
N Leveler
O Pedal
P Dynamic Handlebars
Q USB Port
R On/Off button
S General Volume buttons
T Bluetooth
®
Connectivity (not shown)
Features
Resistance Level Knob
Console Display
WARNING
!
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.
Status LED
Status LED Ring
A
C
D
E
F
G
P
H
I
J
K
M
O
N
L
B
Q
Q
R
S
Assembly / Owner’s Manual
24
Console
YoucanaccessyourJRNY™membership*throughtheconsoleofthisBowex™machine.WithaJRNY™membership,youreceiveguided
workouts adapted to your capabilities, conveniently displayed on your console, and friendly virtual voice coaching designed to support you on your
journeytolong-termtnesssuccess.
Note:UserswithoutaJRNY™membership*mayndsomecontentdisabledorlocked.Allcoaching,customworkouts,ExploreThe
World™virtualoutdoorimmersiverunsandtrainerleadworkoutvideosareonlyavailablethroughaWiconnectionwithaJRNY™
membership.AvailableworkoutscanbefoundontheProgramstab,ExploretheWorld™tab,Workouts,andtheJUSTFORYOU
tab.
Console Display
The Console Display home page includes convenient access to basic features, such as manual and standard workout programs. Everything can be
controlled with a simple touch of the Display. Just touch the Display to make a selection, start a workout, or to simply wake up the Console.
Note: The buttons on the back of the Console are for factory reset and recovery. They are not intended for customer use. The Power
button turns off the backlight on the Console, so it appears off but the electronics are still on.
*AJRNY™membershipisrequiredfortheJRNY™experience–seewww.bowex.com/jrnyfordetails.ForUnitedStatesandCanadacustomers,
youcanobtainaJRNY™membershipbycalling800-269-4126orvisitingwww.bowex.com/jrny.Whereavailable(includingtheUnitedStates),
you can also obtain a JRNY™ membership by downloading the JRNY™ app onto your phone or tablet and signing up within the downloaded app.
JRNY™ memberships may not be available in all countries.
Console Display
JUST FOR YOU tab
EXPLORE THE WORLD™
tab
PROGRAMS tab
VIDEOS tab
FAVORITES tab
LEARN tab
JOURNAL
PROFILE
WORKOUTS
TimeandDifcultyselection
sliders
Recommended Workouts
Assembly / Owner’s Manual
25
JUST FOR YOU tab
After logging in, the Just For You tab is the starting, or home screen for your machine. Guided adaptive workout options and educational videos are
presentedhere,encouragingyouonyourtnessjourney.Taponanyoftheavailableoptionstoseeadditionaldetailsandtostarttheworkout.
Note:YoucanusetheTimeandDifcultyselectionsliderstosettheRecommendedWorkout.UserswithouttheJRNY™membershipwill
only see the Time selection slider.
PROGRAMS tab
TheProgramstabprovidesaccesstoallguidedadaptiveworkouts(withorwithoutvirtualvoicecoaching)*,alongwiththestandardworkouts
programs.
Note:OnlythebasicworkoutsandfunctionswillbeavailableforusewithoutaWiconnection.
EXPLORE THE WORLD™ tab
TheExploreTheWorld™workoutsallowyoutoridethroughvirtualoutdoordestinations.
Note:AWiconnectionwithaJRNY™membershipisrequiredtodotheExploreTheWorld™workouts.
VIDEOS tab
TheVideostabprovidesvideosledbytnesstrainers*,categorizedbydifcultyandorganizedbytime.
FAVORITES tab
Quick access to your favorite content. To add an option to your Favorites tab, tap on the heart icon in the upper-right corner.
LEARN tab
Provideseducationalvideosandkeyfeatureinformationabouttness.
Recommended Workouts
Recommendedworkoutsarebasedonyourcurrenttnesslevel,pastworkoutsandselectedtimeanddifcultysettings.TaponaSuggested
Workoutcardtoseeanexpandeddescription.
Note:UserswithoutaJRNY™membership*willseeonlytheTimeselectionslider.
WORKOUTS
The Workouts tab centrally collects all of the available workouts and educational videos.
JOURNAL
Displaystheworkoutsummary(Overview),PastWorkouts,andAwardsfortheselectedUserProle.
PROFILE
ViewandedityourUserProledetails,settings,andJRNY™membershipinformation.
Status LED and Status LED Ring
The Status LED and Status LED Ring shows if the Console is activated and starting up/operating correctly (LED is on), or if the Console is
experiencinganerror(LEDblinks3times).ToresettheConsoleduringanerror,disconnectthepowertothemachinefor30secondsandreconnect
it.
Assembly / Owner’s Manual
26
Resistance Level Knob
Turn the Knob to adjust the resistance level. Clockwise will increase the value, counter-clockwise will decrease the value.
Interval Time
Interval Time shows the remaining time of the current interval.
Burn Rate / Benefi t Zone meter
The Burn Rate metric shows the level of calories being burned per minute. This rate is a function of Intensity, which is the current rate of speed and
incline level. As either of those values increase, the Burn Rate will increase.
TheBenetZonemeterwillbedisplayedduringStandardandManualworkouts,withthreesuggestedzones:FatBurn,Endurance,and
Performance.
Workout Profi le
TheWorkoutProleisavisualizationoftheworkout(showingintensity).Thehighertheproleline,themoreintensetheworkout.
Maximum Burn Rate marker
TheMaximumBurnRatemarkerisanindicatorthatshowsthehighestrateofcalorieburnachievedduringthecurrentworkout.
Burn Rate Target range
TheBurnRateTargetrangeisbasedontheselectedUserProle.ArangeofBurnRatesegmentsareactivatedduringanIntervalworkout.The
intensityoftherangeisbasedontheWorkoutProledisplay.
Note:Foramoreexactcalorieburnrateandsuggestedtargetrange,besuretocompleteaFitnessAssessmentworkoutandkeeptheUser
Prolecurrent.
The Target Range is a suggested workout level, and should only be followed if your physical tness level allows.
During an Interval workout, the Sprint range will be the red segments, and the Recover range will be the blue segments.
Interval Time
BurnRate/BenetZone
meter
WorkoutProle
Current Burn Rate
MaximumBurnRatemarker
Assembly / Owner’s Manual
27
Metrics Bar
Time
Counts in minutes and seconds the total time of your workout (e.g. 15:42 minutes).
Interval
During an Interval workout, this metric shows the current, active Interval and the total number of Intervals for the workout. Each Interval has a Sprint
and a Recover workout segment.
Calories
Calories counts your total workout calories
Burn Rate
The Burn Rate metric shows the level of calories being burned per minute. This rate is a function of Intensity, which is the current current rate of
speed and incline level. As either of those values increase, the Burn Rate will increase.
Heart Rate
TheHeartRatemetricshowsyourheartbeatsperminute.Thehearticonwillashwhenacquiringtherate.Withastablereading,theiconwillbe
shown as solid.
The heart rate displayed is an approximation and should be used for reference only.
RPM
RPM shows the current revolutions per minute, or pedal speed.
Resistance
Resistance shows the current level of resistance. The higher the resistance, the harder it is to push the pedals.
Assembly / Owner’s Manual
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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.
Using the Bowflex™ JRNY™ App on your Portable Device
Though you can access your completed workout information from your console with your JRNY™ membership, you can also access this information
remotely on your own device. Simply download the JRNY™ app to your device for access to your JRNY™ membership.
1. Downloadtheapp,named“Bowex™JRNY™App
“. The app is available on Google Play™ and the App Store.
Note: For a complete list of supported devices, review the app on the App Store or Google Play™.
2. FollowtheinstructionsontheapptosyncyourdevicetoyourBowex™JRNY™membership.
When your device has access to the account, you will be able to review past workouts, coaching, and upcoming workouts with your JRNY™
membership*.
Bluetooth
®
Heart Rate Monitor Enabled
YourtnessmachineisequippedtobeabletoreceiveasignalfromaBluetooth
®
Heart Rate (HR) Monitor. Follow the instructions provided with your
Bluetooth
®
HR monitor.
If you have a pacemaker or other implanted electronic device, consult your doctor before using a Bluetooth
®
strap or other
Bluetooth
®
heart rate monitor.
Note: Be sure to remove the protective cover (if provided) from the Heart Rate Sensor before use.
Bluetooth
®
Heart Rate Armband
A Bluetooth
®
HeartRateArmbandisprovidedwithyourtnessmachine.TousetheBluetooth
®
Heart Rate Armband, follow the instructions that were
included with the Armband.
If you have a pacemaker or other implanted electronic device, consult your doctor before using a Bluetooth
®
armband or other
Bluetooth
®
heart rate monitor.
Note: Be sure to remove the protective cover (if provided) from the Heart Rate Sensor before use.
1. Put the Bluetooth
®
Heart Rate Armband onto the upper portion of your forearm.
2. ConrmthattheBluetooth
®
wireless connection is active on the machine. If the Bluetooth
®
icon is blue, then it is active.
If the icon is red, then the Bluetooth
®
wireless connection must be activated. To activate the Bluetooth
®
wireless connection:
a. Tap the Bluetooth
®
icon.
b. Tap “Manage Bluetooth
®
”.
c, Slidetheoptionfrom“OFF”to“ON”.
d. TapBacktoexit.
3. Whenreadytoexercise,startyourworkout.
4. Push the On/Off LED button on the Heart Rate Armband. Be sure to only push the On/Off LED button once.
*AJRNY™membershipisrequiredfortheJRNY™experience–seewww.bowex.com/jrnyfordetails.ForUnitedStatesandCanadacustomers,
youcanobtainaJRNY™membershipbycalling800-269-4126orvisitingwww.bowex.com/jrny.Whereavailable(includingtheUnitedStates),
you can also obtain a JRNY™ membership by downloading the JRNY™ app onto your phone or tablet and signing up within the downloaded app.
JRNY™ memberships may not be available in all countries.
Assembly / Owner’s Manual
29
5. Duringyourworkout,theHeartRateArmbandmaytakeupto60secondstoconnect.Whenconnected,theBluetooth
®
Heart
Rate Device icon will be displayed along with your heart rate.
Note: The Armband can only be connected once to an active workout. If the On/Off LED button is pushed after being connected,
the workout must be restarted.
Bluetooth
®
Audio (in or out)
Your machine is able to play audio across a Bluetooth
®
connection from your smart device through the console speakers. The machine can also
stream audio from the console to your Bluetooth
®
device (such as Bluetooth
®
headphones).
Note: Bluetooth
®
audio can only be streamed in one direction (in or out) at a time.
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.
Touse,putyourhandscomfortablyaroundthesensors.Besurethatyourhandstouchboththetopandthebottomofthesensors.Holdrm,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.
Manyfactorsinuencetheabilityofthesensorstodetectyourheartratesignal:
• 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.
• Theproximityofotherelectronicmachinescangenerateinterference.
Use the values calculated or measured by the machine’s computer for reference purposes only.
Heart Rate Calculations
Yourmaximumheartrateusuallydecreasesfrom220BeatsPerMinute(BPM)inchildhoodtoapproximately160BPMbyage60.Thisfallinheart
rateisusuallylinear,decreasingbyapproximatelyoneBPMforeachyear.Thereisnoindicationthattraininginuencesthedecreaseinmaximum
heartrate.Individualsofthesameagecouldhavedifferentmaximumheartrates.Itismoreaccuratetondthisvaluebycompletingastresstest
than by using an age related formula.
Yourat-restheartrateisinuencedbyendurancetraining.Thetypicaladulthasanat-restheartrateofapproximately72BPM,whereashighly
trained runners may have readings of 40 BPM or lower.
TheHeartRatetableisanestimateofwhatHeartRateZone(HRZ)iseffectivetoburnfatandimproveyourcardiovascularsystem.Physicalcondi-
tionsvary,thereforeyourindividualHRZcouldbeseveralbeatshigherorlowerthanwhatisshown.
Themostefcientproceduretoburnfatduringexerciseistostartataslowpaceandgraduallyincreaseyourintensityuntilyourheartratereaches
between60–85%ofyourmaximumheartrate.Continueatthatpace,keepingyourheartrateinthattargetzoneforover20minutes.Thelonger
you maintain your target heart rate, the more fat your body will burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your optimal target rate may be
higher or lower. Consult your physician for your individual target heart rate zone.
Assembly / Owner’s Manual
30
Note: Aswithallexercisesandtnessregimens,alwaysuseyourbestjudgmentwhenyouincreaseyourexercisetimeorintensity.
Media Rack (Optional Accessory)
AnoptionalaccessorycanbeaddedtoyourtnessmachinethatwillholdadditionalmediaabovetheConsole.
The optional Media Rack easily attaches to your machine, adding more space for media and devices.
To order the optional Media Rack, contact Customer Service (if in US/Canada) or your local distributor (if outside
US/Canada).
20-24
FAT-BURNING TARGET HEART RATE
Heart Rate BPM (beats per minute)
Age
25-29
0
50
100
150
200
250
30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
196
191
186
181
176
171
166
161
156
151
146
167
162
158
154
150
145
141
137
133
128
126
Maximum Heart Rate
Target Heart Rate Zone
(keep within this range
for optimum fat-burning)
11 8
11 5
11 2
109
106
103
100
97
94
91
88
FAT-BURNING
ANAEROBIC
AEROBIC
Assembly / Owner’s Manual
31
Fitness Basics
Frequency
Tomaintaingoodhealth,loseweightandimproveyourcardiovascularendurance,tryandcompletetheCustomWorkouts*ontheBowex™Max
Trainer™machineasrecommendedtoyou.TheseworkoutshavebeencreatedforyourcurrenttnesslevelbasedontheresultsoftheFitness
Assessment workout.
IftheCustomWorkoutsarenotavailabletoyou,tryandusetheBowex™MaxTrainer™machineaminimumof3timesperweek,around14
minuteseachday.Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete14minutesof
continuousexerciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha14minutetotal.
Ifyourscheduleisbusy,andyouareunabletot14minutesofcontinuousexerciseintoyourday,tryaccumulating14minutesbydoingmultiple
shorterworkoutsonthesameday.Forexample,7minutesinthemorningand7minutesintheevening.Thismaybeagreatwaytostartyourcardio
training if you are new to vigorous activity.
AgreatplacetostartyournewexerciseroutineistoperformtheFitnessAssessmentworkoutontheBowex™MaxTotal™machine.TheFitness
Assessment workout provides your current physical level, allowing it to create custom workouts*foryou.Forbestresults,combineyourBowex™
MaxTrainer™cardiomachineworkoutswithastrengthtrainingprogramusingaBowex™homegymorBowex™SelectTech™dumbbells,and
followtheBowex™BodyWeightLossGuideincludedinthismanual.
Consistency
Busyworkschedules,familyobligationsanddailychorescanmakeitdifculttotregularexerciseintoyourlife.Trythesetipstoincreaseyour
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.
TheBowflex™MaxTrainer™cardiomachineisevenmorefunwhenyouaddthiskindofvariety.
Apparel
Itisimportanttowearappropriate,safeandcomfortablefootwearandclothingwhenusingtheBowex™MaxTrainer™cardiomachine,including:
• Rubber-soled athletic walking or running shoes.
• Exerciseclothingthatallowsyoutomovefreely,andkeepcomfortablycool.
• Athletic support that provides stability and comfort.
• Exercisefriendlywaterbottleforconstanthydration.
*AJRNY™membershipisrequiredfortheJRNY™experience–seewww.bowex.com/jrnyfordetails.ForUnitedStatesandCanadacustomers,
youcanobtainaJRNY™membershipbycalling800-269-4126orvisitingwww.bowex.com/jrny.Whereavailable(includingtheUnitedStates),
you can also obtain a JRNY™ membership by downloading the JRNY™ app onto your phone or tablet and signing up within the downloaded app.
JRNY™ memberships may not be available in all countries.
Assembly / Owner’s Manual
32
Warm-Up *
BeforeyouuseyourBowex™MaxTrainer™cardiomachine,considerdoingthesedynamicwarm-upstretches,whichwillhelpprepareyourbody
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
footontheoor.Eachrepetitionofthesequenceshouldtake
1to3seconds.Repeatasacontinuous,controlled,uidse-
quence 10 or 20 times. Repeat the stretch with the other leg.
Dynamic Knee Bend
Stand with the feet together. Hold onto a wall for balance with
one hand, if necessary. Raise the heel of one foot toward the
gluteals.Releasethestretchbyputtingthefootontheoor.
Each repetition of the sequence should take 1 to 3 seconds.
Repeatasacontinuous,controlled,uidsequence10or20
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 rep-
etition of the sequence should take 1 to 3 seconds. Repeat
asacontinuous,controlled,uidsequence10or20times.
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.
Repeatasacontinuous,controlled,uidsequence10or20
times
*Source:JayBlahnik’sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.
Assembly / Owner’s Manual
33
Dynamic Bent Knee Heel Press
Stand with one foot forward and one foot back, hip-width
apart and feet facing forward. Hold onto a wall for balance
with one hand, if necessary. Bend both knees putting weight
on the back heel. Release the stretch by returning to the start
position. Each repetition of the sequence should take 1 to 3
seconds.Repeatasacontinuous,controlled,uidsequence
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,uidsequence10or20times.
Assembly / Owner’s Manual
34
Workouts
Followtheseguidelinestoeaseyourselfintoaweeklyexerciseregimen.Useyourjudgmentand/ortheadviceofyourphysicianorhealthcare
professionaltondtheintensityandlevelofyourworkouts.
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.
SteadyStateandIntervalTrainingare2typesofworkoutsyoucandoonyourBowex™MaxTrainer™cardiomachine:
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 work-
out.GettingyourHeartRateupintotheFat-Burning,HeartZonezoneforanentireworkoutwouldbeagreatSteadyStateworkout.Forexample,
holdinga6caloriesperminuteBurnRatepacefortheentireworkout,exceptduringthewarm-upandcool-down.SteadyStateworkoutscanhelp
youbuildexercisecondence,staminaandendurance.
Interval Training workouts
AnIntervalTrainingworkoutinvolvesadjustingyourworkoutintensityforspeciclengthsoftimetoraiseandloweryourbreathingrate,heartrate
and calorie burn. Using the Calorie Burn Rate display, you can adjust the intensity of your workout quickly to achieve your goals.
TheBowex™MaxTrainer™cardiomachinecombines“SPRINT”and“RECOVER”segmentstocreateanIntervalworkout.Duringa“SPRINT”
segment,pushyourselftoalevelofhighcalorieburnthatcanberepeatedforthetotalnumberofintervals.Thenduringthe“RECOVER”segments,
allowyourselftodecreasetheintensityandprepareforthenext“SPRINT”segment.Theseextremechangesinintensity,alongwithpushingyour
bodytowardexhaustion,iswherethemaximumbenetsaregainedfromIntervalTrainingworkouts.
Intervaltrainingworkoutsprovidevarietyandcanhelpyoutoimprovetness.
TheBowex™MaxTrainer™cardiomachineisdesignedtobelowimpact,andbothSteadyStateandIntervalTrainingworkoutsshouldfeelmore
comfortable than running outside on a hard surface or a treadmill.
After Burn Rate
AttheendofanintenseIntervalTrainingworkout,yourbodywillactuallyneedtoexpendadditionalenergytoreplenishyourbody’sreserves.This
additionalamountofenergythatyourbodywillbeusingistheAfterBurnRate,orEPOC(ExcessPost-exerciseOxygenConsumption).Thelevelof
thisadditionalenergyrequirementforyourbodyisdirectlyrelatedtomanyfactors.Somefactorsareyourphysicaltnesslevel,intensitylevelofthe
intervaltrainingworkout,lengthofoxygendeprivationduringtheworkout,andphysicaldemandsduringtherecoveryphase.
Insummary,yourbodymaybeburningmorecaloriesafteranintenseMaxIntervalworkout.
Assembly / Owner’s Manual
35
Workout Log
Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals.
Date Calories Burn Rate (aver-
age)
Time RPM (average) Heart Rate (aver-
age)
Level (average)
Cool-Down *
Whenyouaredoneusingyourcardiomachine,considerdoingtheserelaxingstretches,whichwillhelpyourbodyrecoverfromtheworkoutand
makeyoumoreexible:
Lying Leg Raise
Lieontheoorfaceupwiththelegsslightlybent.Liftoneleg
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
stretchontheotherleg.Keeptheheadontheooranddo
not round the spine.
*Source:JayBlahnik’sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.
Assembly / Owner’s Manual
36
Side Lying Knee Bend
Lieontheoorononesideofthebodyandresttheheadon
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
Lieontheoorfaceupwiththelegsbent.Placeonefoot
acrossthethighoftheoppositeleginthegurefourposition.
Reachforthelegontheoorandpullittowardthechest.
Hold the stretch for 10 to 30 seconds. Repeat the stretch with
theotherleg.Keeptheheadontheoor.
Seated Twist
Sitontheoorandextendthelegsstraightoutinfrontofthe
bodywiththekneesslightlybent.Placeonehandontheoor
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
Sitontheoorandextendonelegstraightoutinfrontofthe
body. Place the foot of the other leg across the thigh in the
gurefourposition.Movethechesttowardthelegs,pivoting
at the hip. Hold the stretch for 10 to 30 seconds. Repeat on
the other leg. Use the arms to support the back.
Dynamic Heel Drop
Place the ball of one foot on the edge of a step or staircase.
Place the other foot slightly in front. Hold onto a wall for bal-
ance with one hand, if necessary. Lower the heel of the back
foot as far as comfortably possible, keeping the knee straight.
Release the stretch by lifting the heel as high as comfortably
possible. Each repetition of the sequence should take 1 to 3
seconds.Repeatasacontinuous,controlled,uidsequence
10 or 20 times. Repeat the stretch with the other leg
Assembly / Owner’s Manual
37
How Often Should You Exercise
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short
of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by the
machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used
for reference only.
• 3 times a week for about 14 minutes each day.
• Schedule workouts in advance and try to follow the schedule.
Note: Ifyouarenewtoexercise(orreturningtoaregularexerciseprogram),andyouareunabletocomfortablycomplete14minutesofcon-
tinuousexerciseatonetime,justdo5–10minutes,andgraduallyincreaseyourworkouttimeuntilyoucanreacha14minutetotal.
Intensity of Workout
To increase the intensity of your workout:
• Push yourself to increase the number of Pedal revolutions per minute.
• Place your feet further out toward the rear of the Pedals.
• Increase the Intensity Level and keep your RPM consistent, or increase it as well.
• Use your upper and lower body at different levels.
• Shift your grip location on the Handlebars to work out other parts of your upper body.
Hand Placement (Grip Selection)
ThistnessmachineisequippedwithmultipleHandlebarswhichallowforavarietyofdifferenttypesofworkouts.Asyouprogressonyourtness
routine, shift your hand placement to target different muscle groups.
Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed and resistance level can
occur during workouts, and be attentive in order to avoid loss of balance and possible injury.
The Dynamic Handlebars allow for a variety of upper body workouts. When starting out, place your hands where it feels most comfortable and stable
on the Dynamic Handlebars.
The Static Handlebars below the Console Assembly can also be used to add stability during a workout, as well as provide your heart rate. Use the
Static Handlebars for a workout focused on legs. Be aware of the motion of the Dynamic Handlebars during the workout.
Mounting and Dismounting Your Machine
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to
avoid possible serious injury, grasp the Static Handlebars to steady yourself.
Be sure there is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.
Tomountyourtnessmachine:
1. Move the Pedals until the one nearest to you is in the lowest position.
2. Grasp the Static Handlebars under the Console Assembly.
3. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal.
Note:"Bottomedout”iswhentheUserisunabletostartaworkoutbecausethePedalswillnotmove.Ifthisoccurs,safelygrasptheStatic
Handlebars and apply your weight to the heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying
more weight onto the heel. Once the Pedals begin to move, resume your intended workout.
Operations
Assembly / Owner’s Manual
38
Todismountyourtnessmachine:
1. Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop.
This machine is not equipped with a free-wheel. Pedal speed should be reduced in a controlled manner.
2. Grasp the Static Handlebars under the Console to steady yourself.
3. Withyourweightonthelowestfoot,swingtheupperfootoffthemachineanddownontotheoor.
4. Step off of the machine and release your grip from the Static Handlebars.
Initial Console Set-Up
1. With the machine plugged into a functioning wall outlet, the machine will start up and the red Status LED will activate.
Note: The Console may go to sleep if it does not receive any input. Touch the screen of the Console to wake up the machine.
2. ThemachinewillactivateanddisplaytheWelcome-ConnectWiscreen.TaponConnect.
Note:AWiconnectionisrequiredtouseyourBowex™machine.IfyoudonothaveaWiconnectionavailable,contactyourBowex™
Representative or your local distributor immediately for further assistance.
3. TheConsolewilldisplaythelistofavailableWiconnections.TaponthedesiredWiconnection,andenterthepassword.TaponConnect.
4. TheConsolewilltestandconnecttotheWiconnection.
If the Console displays an Update Available screen, tap on the Agree button. The Console will update the software.
5. WithaWiconnectionestablished,taponBack.
6. TaponGetStarted.
7. TheConsolewilldisplaytheoptionsscreen.ChooseLogInorCreateAccount.Followthepromptstoregisteryournewtnessmachine.When
registrationiscompleted,yourtnessmachineisnowreadyforuse.
Note:TheBowex™machinemustberegisteredusingaWiconnection.Oncetheinitialregistrationandcongurationiscompleted,thema-
chinecanbeoperatedwithoutaWiconnection.However,onlythebasicworkoutsandfunctionswillbeavailableforuse.Allcoaching,
customworkouts,ExploreTheWorld™virtualoutdoorimmersiverunsandtrainerleadworkoutvideosareonlyavailablethroughaWi
connectionwithaJRNY™membership*.
8. TheConsolewilldisplaytheJustforYouscreen.ThescreenwillpromptyoutodoyourFitnessAssessmentworkouttogetacustomworkout*.
You can go to the Learn tab for more information about your options.
Getting Started
1. Placethetnessmachineinyourworkoutarea.
Place the machine on a clean, hard, level surface, free from unwanted material or other objects that may hamper your ability to
move freely. A rubber mat can be used below the machine to prevent the release of static electricity and protect your ooring.
The machine can be moved by one or more persons. Make sure that your own physical strength is capable of safely moving the
machine.
2. ExamineforanyobjectsbelowthePedalsandintheAirResistanceFan.Besureitisclear.
3. Connect the power cord to the machine and into a grounded AC Wall Outlet.
Note: If the Console does not turn on after connecting the power, the Console may need to be charged to be able to activate. Charge the Con-
sole until it is able to activate.
4. If you use a Heart Rate Monitor, follow the Heart Rate Monitor directions.
*AJRNY™membershipisrequiredfortheJRNY™experience–seewww.bowex.com/jrnyfordetails.ForUnitedStatesandCanadacustomers,
youcanobtainaJRNY™membershipbycalling800-269-4126orvisitingwww.bowex.com/jrny.Whereavailable(includingtheUnitedStates),
you can also obtain a JRNY™ membership by downloading the JRNY™ app onto your phone or tablet and signing up within the downloaded app.
JRNY™ memberships may not be available in all countries.
Assembly / Owner’s Manual
39
5. To mount the machine, move the Pedals until the one nearest you is in the lowest position.
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of
these parts move the other does as well. In order to avoid possible serious injury,
grasp the Static Handlebars to steady yourself.
6. GrasptheStaticHandlebars.
7. Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place
your other foot onto the opposite Pedal.
Note:“Bottomedout”iswhentheUserisunabletostartaworkoutbecausethePedals
will not move. If this occurs, safely grasp the Static Handlebars and apply your
weight to the heel of the higher foot. While still grasping the Static Handlebar, lean
back slightly applying more weight onto the heel. Once the Pedals begin to move,
resume your intended workout.
8. You are now in position to begin a workout.
Note:WhenoperatingtheBowex™MaxTrainer™machine,besuretheLegsaremov-
ing in the direction as shown on the Crank Cover.
Power Up Mode / Just For You Tab
The Console will enter Power-Up mode / Just For You tab if it is plugged into a power source, the Console display is touched, or if it receives a signal
from the RPM sensor as a result of pedaling the machine.
Auto Shut-Off (Sleep Mode)
IftheConsoledoesnotreceiveanyinputinapproximately5minutes,itwillautomaticallyshutoff.ThedisplayisoffwhileinSleepMode.
Pausing or Stopping a Workout
1. To Pause a workout, stop pedaling during the workout
Note: The Console will automatically pause if there is no RPM signal for 5 seconds, or if you tap the screen and tap the Pause button. When
paused, the Console will display the Play and Stop buttons.
2. To continue the workout, begin pedaling or tap the Play button.
To end the workout before completing it, tap Stop.
3. After the workout, the Console will display the Workout Complete values (Total Time, Total Intervals, Total Calories, Average Sprint Burn Rate,
Average Heart Rate, Average RPM, and Average Resistance).
4. Tap Continue.
5. The Console will go to the Overview of the Latest Workout of the JOURNAL tab.
Power Off and Restart the Machine
Note: Whenactive,theBowex™machinechecksforsoftwareupdatesandinstallsthem.Ifthemachineisde-activatedforaperiodoftime,it
may try to install updates when restarted.
1. To power off the machine, log the user out from the Console.
2. Unplug the power cord from the machine.
Assembly / Owner’s Manual
40
To prevent unsupervised operation of the machine always disconnect the power cord from the wall outlet and machine power input.
Place the power cord in a secure location.
To restart the machine:
1. Plug in the machine to a functioning wall outlet. The machine will start up, and the red Status LED will activate.
Assembly / Owner’s Manual
41
Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks.
Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is
done. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be
used to maintain and repair the equipment.
If at any time the Warning labels become loose, unreadable or dislodged, replace the labels. If purchased in US/Canada, contact
Customer Service for replacement labels. If purchased outside US/Canada, contact your local distributor for them.
To reduce the risk of electrical shock or unattended/unsupervised usage, always unplug the power cord from the wall outlet and the
machine and wait 5 minutes before cleaning, maintaining or repairing the machine. Place the power cord in a secure location.
Daily: Beforeeachuse,examinetheexercisemachineforloose,broken,damaged,orwornparts.Donotuseif
foundinthiscondition.Repairorreplaceallpartsattherstsignofwearordamage.Aftereachworkout,use
a damp cloth to wipe your machine and Console free of sweat.
Note:AvoidexcessivemoistureontheConsole.
Weekly: Check for smooth roller operation. Wipe the machine to remove dust, dirt, or grime. Clean the rails and
surface of the rollers with a damp cloth.
Apply silicone lubricant to a dry cloth and wipe the rails to eliminate roller noise.
Silicone lubricant is not intended for human consumption. Keep out of reach of children. Store
in a safe place.
Note: Do not use petroleum based products.
Monthly
or after 20
hours:
Make sure all bolts and screws are tight. Tighten as necessary.
NOTICE: If necessary, only use a mild dish soap with a soft cloth to clean the Console. Do not clean with a petroleum based solvent,
automotive cleaner, or any product that contains ammonia. Do not clean the Console in direct sunlight or at high temperatures
Be sure to keep the Console free of moisture.
Maintenance
Assembly / Owner’s Manual
42
Maintenance Parts
C
F
B
A
Z
H
G
D
E
I
J
J
U
V
V
L
L
T
K
R
P
M
P
M
O
O
N
N
Q
W
S
X
Y
AA
CC
BB
BB
BB
BB
AA
A Console Assembly K Shroud, Right U Shroud, Left Fan
B Static Handlebar Cap L Cap V Fan Assembly Inserts
C Console Rear Cover M Leg W Rail Assembly
D Dynamic Handlebar, Left N Foot Pad X Stabilizer Shroud, Left
E Upper Shroud O Pedal Y Stabilizer Shroud, Right
F Static Handlebar P Roller Z AC Adapter
G Upper Wiring Harness/Resistance
Cable/Heart Rate Cable
Q Shroud, Rear AA Transport Wheel
H Tray Insert R Shroud, Right Fan BB Leveler
I Dynamic Handlebar, Right S Frame Assembly CC Stabilizer
J Crank Cover T Shroud, Left
Assembly / Owner’s Manual
43
DD
HH
GG
FF
MM
LL
KK
II
JJ
NN
EE
DD Arm Drive Assembly
EE Crank Arm, Left
FF Drive Pulley, Upper
GG Drive Belt
HH Tensioner
II Fan Assembly
JJ Speed Sensor
KK Disc Brake
LL Fan Belt
MM Drive Pulley, Lower
NN Crank Arm, Right
Assembly / Owner’s Manual
44
Troubleshooting
Condition/Problem Things to Check Solution
No display/unit will not turn on Console in sleep mode Move handlebars to wake up Console.
AC Adapter Check for visual sign that AC Adapter is cracked or otherwise damaged.
Replace AC Adapter if damaged.
Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet.
Check connection at front of unit Connection should be secure and undamaged. Unplug connector and
inspect inlet for any damade. Plug connector back into inlet.
Check Status LED and Status
LED Ring
If Status LED and Status LED Ring are:
- on (solid), then the Console is starting up. May take up to 3 minutes.
-blinking3times,thenConsoleisexperiencinganerror.Disconnectpower
to machine for 30 seconds, and then reconnect it.
Check data cable
connections/orientation
Be sure cable is connected securely and oriented properly. Small latch on
connector should line up and snap into place.
Check data cable integrity All wires in cable should be intact. If any are visibly crimped or cut, replace
cable.
Check console display for
damage
Check for visual sign that console display is cracked or otherwise damaged.
Replace Console if damaged.
If the above steps do not resolve the problem, contact Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
Resistance does not change
when Resistance Level Knob is
rotated during workout
Check data cable integrity from
Static Handlebar Assembly to
Console
All wires in cable should be intact. If any are visibly crimped or cut, replace
cable.
Check data cable
connections/orientation
Be sure cable is connected securely and oriented properly. Small latch on
connector should line up and snap into place.
Check Console display for
damage
Check for visual sign that console display is cracked or otherwise damaged.
Replace Console if damaged.
If the above steps do not resolve the problem, contact Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
No speed/RPM reading/
Console shuts off (enters sleep
mode) while in use
Check integrity of cables and
wiring harnesses (upper and
lower)
All cables should be intact. If any are cut or crimped, replace the appropriate
cables / wiring harness.
Check all cable connections/
orientation
Be sure all cables are connected securely and oriented properly. Small latch
on connector should line up and snap into place.
Check Speed Sensor (requires
shroud removal)
Speed sensor should be aligned with magnets and connected to data cable.
Realign sensor if necessary. Replace if there is any damage to the sensor or
the connecting wire.
If tests reveal no other issues, contact Customer Service (if inside US/Cana-
da) or your local distributor (if outside US/Canada).
Assembly / Owner’s Manual
45
Condition/Problem Things to Check Solution
Unit operates but Bluetooth
®
Heart Rate (HR) not displayed
Bluetooth
®
HR device Fully charge HR device and activate. Be sure any protective cover has been
removed from HR sensors. Make sure sensors are directly against skin and
contact area is wet.
Heart Rate Strap Batteries If HR device has replaceable batteries, install new batteries (the provided
heart rate armband does not have replacement batteries).
Interference Try moving unit away from sources of interference (TV, Microwave, etc).
On/Off LED button During a workout, only push the On/Off LED button once to activate the
armband.
Replace HR device If interference is eliminated and HR does not function, replace HR device.
If the above steps do not resolve the problem, contact Customer Service (if
inside US/Canada) or your local distributor (if outside US/Canada).
Pedals will not move Pedal locations ThePedalsmaybe“bottomedout”.SafelygrasptheStaticHandlebarsand
apply your weight to the heel of the higher foot. While still grasping the Static
Handlebar, lean back slightly applying more weight onto the heel. Once the
Pedals begin to move, resume your intended workout.
Fan will not turn Check for blockage of fan Remove material from fan. Be sure not to move the Handlebars, Legs or
Pedals.
Be aware that the Fan, Handlebars, Legs and Pedals are con-
nected and when either of these parts move the other does as
well.
If necessary, detach the Shrouds to help with removal. Do not operate ma-
chine until Shrouds have been replaced.
Unit rocks/does not sit level Check leveler adjustment Adjust levelers until machine is level.
Check surface under unit Adjustmentmaynotbeabletocompensateforextremelyunevensurfaces.
Move machine to level area.
Footpedalsloose/unitdifcult
to operate
Hardware Tightly secure all hardware on the Pedal Arms and Handlebar Arms.
Rubbing sound outside of
Shrouds during operation
Caps Slightly loosen Caps on Crank Arms
Metallic rubbing sound from
within Shrouds during operation
Brake bracket Brake bracket needs to be aligned. Contact Customer Service (if inside US/
Canada) or your local distributor (if outside US/Canada).
Console continuously displays a
video of machine features
Console is in demonstration
mode
Tap on the
upper-right corner of the console display ten times. Tap on “Demo
modeapp”,andthentaponthe“De-activateDemomode”option.
Assembly / Owner’s Manual
46
Introduction and Overview
WelcometotheBowex™BodyWeightLossGuide.ThisguideisdesignedtobeusedwithyourBowex™equipmentandwillhelpyou:
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
Consult a physician before you start an exercise program or a new health and diet plan. 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 calcu-
lated or measured by the machine’s computer for reference purposes only. The heart rate displayed on the console is an approxi-
mation and should be used for reference only.
ByfocusingonthemainthreeelementsoftheBowex™BodyWeightLossGuide-quality,balance,andconsistency-you’llbeabletoreachand
maintainyourweightlossandtnessgoalsforthenextsixweeksandbeyond.
• Quality–Theemphasisofthisplanisoneatingmorewholefoodsandgettingthemostnutrientsfromyourcaloriesaspossible.Makingthe
majorityofyourdietfromfoodsthathaveasingleingredient(forexamplefruits,vegetables,sh,leanprotein,eggs,beans,nuts,andwhole
grains)providesthevitamins,minerals,ber,protein,andhealthyfatsyourbodyneeds.
• Balance–Eachofthemealsandsnacksinthisguidehaveasourceofberorsmartcarbohydrate,protein,andhealthyfattokeepyour
energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss
success.
• Consistency–Gettingaboutthesamenumberofcalorieseachdayisimportantforyourmetabolismandyourmindset.Ifyouoverdoitone
day,don’ttrytomakeupforitthenextdaybynoteatingorcuttingyourcaloriesdrastically.Getrightbackontrackbyfollowingthisguide!
Results & Expectations
Resultswillvarydependingonyourage,startingweight,andexerciselevel.Byadheringtoadietandexerciseroutine,youmaylose1-3lbsper
weekandexperienceincreasedenergylevels.
5 Tips for Long-Term Success
1. Keep a food logincludinghungerlevelsandwaterintake.Freeonlinefoodlogsandmobileappsareavailableatwww.mytnesspal.comand
www.loseit.com
2. Weigh and/or take measurements weekly–nomoreandnoless.Weighingweeklyratherthandailyoreveryotherdayisbest.You’lltrack
your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just
anumberandit’sinuencedbymusclegainaswellasfatloss.Feelinghowyourclothestcanoftenbeabetterindicatorofprogressasyour
bodyadaptstoexerciseandnutritionchanges.
3. Measure portions–Toavoidportioncreep,usemeasuringcupsandspoonsforgrains(rice,pasta,cereal),beans,nuts,oils,anddairy.Use
the Portion Sizes Guide for other foods.
4. Plan ahead–Makeamealplanfortheweekorlogyourfoodadayinadvance.Planningsetsyouupforsuccess,especiallyforsocialevents
and eating out.
5. Practice your desired long-term habits–It’seasytojustifypooreatingchoiceswhenyou’reonlyfocusedontheshortterm.Focusonthe
longtermsatisfactionofaslimmer,healthieryouratherthanthetemporarygraticationyou’llgetfromsplurging.
How to Use this Guide
• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
–Don’tgolongerthan5-6hourswithouteating
–Ifyou’renotusedtoeatingbreakfast,startoutsmallwithapieceoffruitandhavesomethingelse1-2hourslater.Yourbodyadaptsto
not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will
increase.Thisisagoodsignyourmetabolismisworking!
• Mix and match meal options
–Select1optionfromtheappropriatemealplan(maleorfemale)forbreakfast,lunch,anddinner,payingcloseattentiontoportionsizes
–Select1-2snackoptionsperday
–Youhavetheoptiontosubstituteonesnackforonetreatunder150calories
–Usethemealplan,sampleoptions,andgrocerylisttocreateyourownmealsformorevariety
Bowflex™ Body Weight Loss Guide
Assembly / Owner’s Manual
47
–Youcanswapoutanytypeofprotein,vegetablesorsmartcarbsforthesuggestedmealoptions.Forexample:
• Turkey for tuna
• Anyshorseafoodforchicken
• Cooked vegetables instead of salad
• Eat your calories
–Cutouthighcaloriebeverageslikesoda,juices,coffeedrinks,andalcohol
–Stickwithwater,unsweetenedtea,andcoffee.Aimforaminimumof64oz(1.9liters)ofwaterperdaytostaywellhydrated
• If you’re still hungry after or in between meals:
–Haveaglassofwaterandwait15-20minutes.Manytimeswemistakethirst(orevenboredom!)forhunger.Waitouttheinitialurgetoeat
and sometimes it will pass.
–Ifyou’restillhungryafterwaiting15-20minuteshaveasnackormini-mealwithfruit,vegetables,andprotein.
If your goal is muscle gain or strength:
• Usethesamemealplanbutincreaseportionsizesinthesameratiostoincreasethetotalnumberofcaloriesyoueateveryday.Forexample,
increaseportionsizesofproteinandsmartcarbsatmealsby50%.Addingasnackisanotheroptiontomeetyourbody’sincreasedcalorie
needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-
bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is
also a great option.
Meal Plan Overview
Thefemalemealplanprovidesabout1400calories,andthemaleplanprovidesabout1600calories,ofhighqualitynutritiontonotonlyhelpyou
loseweightandfeelgreatbutgetthemostoutofyourcalories.Thevitamins,minerals,andantioxidantsfromeatingmostlywholefoodshelpsup-
port optimal health. These calorie levels will result in healthy weight loss for the majority of people. Keep in mind that everyone’s metabolism is very
different depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your
calories if needed.
Follow these guidelines if you’re over 55:
• If you’re over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.
Follow these guidelines if you’re under 25:
• Ifyou’reunder25youmayneedmorecalories.Addanothersnackifyoufeellowonenergyorareextremelyhungry.
Breakfast
Breakfastincludesasmartcarb,fruit,andasourceofprotein,whichwillalsohavefat.Withabalanceofcarbohydratesandberfromthesmartcarb
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
Eachsnackisabalanceofcarbohydratesandproteintokeepyourbloodsugarmoreconsistent,whichmeansyouwon’texperiencehungerand
energy level spikes and drops.
This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.
Lunch and Dinner
Lunchcombinesllingberfromvegetablesandsmartcarbswithalean,orlow-fat,protein.Thehealthyfatcancomeeitherfromtheproteinadded
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
Assembly / Owner’s Manual
48
protein
veggies
rich
carbs
Here’s an overview of what an ideal day looks like:
(See Portion Size Guide for proper serving sizes)
smart
carb
protein/fat
Breakfast
Lunch
Dinner
Snack #1
Snack #2
fruit
smart
carb
protein
healthy
fat
smart
carb
protein
veggies
smart
carb
protein
healthy
fat
smart
carb
protein
veggies
Assembly / Owner’s Manual
49
Breakfast Options Fruit Smart Carb Protein/Fat
Fruit and Nut Oatmeal Cook
plain oats in water. Top with fruit,
nuts, milk, cinnamon, and honey.
Berries or banana Plain oats
(Regular or quick-cook)
Nuts and milk
Egg Mufn Cook egg/s. Toast
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
Tomato Englishmufnorsandwichthin Egg, ham, and cheese
Yogurt Power Parfait Top yogurt
with fruit. Sprinkle with 1 serving
of nuts, 2-3 tbsp wheat germ, or
groundaxseed,1tbspoats,and
cinnamon.
Chopped fruit of your choice Oats, wheat germ, and ground
axseed
Plain non-fat Greek yogurt and
nuts
On the Go PB & Apple Sand-
wich Toast bread. Spread on
peanut butter, thin slices of ½ an
apple, and 1 teaspoon of honey.
Sliced apple Sandwich thin, bread, or bagel
thin
Peanut butter
Lunch & Dinner Options Lean Protein Smart Carb Veggies
Pork Loin, Sweet Potato &
Green Beans
Grilled or baked pork loin Baked Sweet Potato Green Beans
Chicken Stir Fry
Flavor with 2 tablespoon teriyaki
sauce
Chicken breast or boneless skin-
less thigh
Brown or wild rice Mixedstirfryvegetables
(fresh or frozen)
Steak Tacos with Side Salad (3
for males, 2 for females) Top with
salsa, cilantro, and sprinkle of
shredded cheese
Flank or sirloin steak Corn tortillas Salad
Whole Wheat Pasta with
Shrimp or Cannellini Beans &
Marinara Sauce
Shrimp (frozen or fresh) or can-
nellini beans
Whole wheat pasta Steamed broccoli
Bunless Burgers with Oven
Fries, Corn, & Salad
Grill burgers. Bake sliced pota-
toes on sprayed cookie sheet for
25-30 minutes @ 425°F.
93%leangroundbeeforturkey Oven baked fries Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
Use 3oz of tuna (1 can). Top with
lettuce, tomato, avocado, and
mustard.
Tuna High-berwrap Vegetable soup
(homemade or low-sodium
canned)
Assembly / Owner’s Manual
50
Snack Options
Smart Carb Protein
1 medium apple 10-15 almonds
Baby carrots 2 tbsp hummus
1servingofcrackers* 1 string cheese
Energyorproteinbarwith<200calories*
*Seewww.Bowex.com/Resourcesforbrandrecommendations
Optional Treats
You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recom-
mendedtolimitsmallsplurgesto3-4timesperweek.Usetheapproachthatworksbestforyou.Hereareafewexamples:
• ½ cup lowfat ice cream
• 1 small bag of baked potato chips
• 4oz of wine or 12oz light beer
• 3 cups of air-popped or light popcorn
Sample 3 Day Plan
Based on each of the meal options listed above, a typical 3 day plan could look like this:
Day 1 Day 2 Day 3
Breakfast Eggmufn Power yogurt parfait Fruit + nut oatmeal
Snack 1 Apple with almonds Nut Thins
®
+ string cheese Baby carrots and hummus
Lunch Tuna & avocado wrap with soup Leftovers from dinner- day 1 Leftovers from dinner- day 2
Optional Snack 2 or Treat ½ cup ice cream bar Energy bar 100 calorie bag of light popcorn
Dinner Shrimp pasta Chicken stir fry Bunless burgers
Assembly / Owner’s Manual
51
Portion Samples:
1 cup = baseball
1/2 cup = lightbulb
1 oz or 2 tbsp
= golf ball
1/4 cup nuts
= Altoids tin
3 oz chicken or meat
= deck of cards
1 medium potato
= computer mouse
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
Portion Size Guide
Each of the items listed are for one serving
MALE FEMALE
PROTEIN
2 eggs
5ozchicken,sh,leanmeat,ortofu
2/3cupbeansorlentils*
1cupgreekyogurt*
1.5ozcheese*
1 egg
3ozchicken,sh,orleanmeat
1/2cupbeansorlentils*
1/2cupgreekyogurt*
1.5ozcheese*
HEALTHY FAT
2Tblspnpeanutornutbutter*
2tspnolive,ax,orwalnutoil
1/4 cup of nuts
1/3 medium avocado
1tblspnpeanutornutbutter*
1tspnolive,axorwalnutoil
1/8cupor2tablespoonsofnuts(approx.15almonds)
1/4 medium avocado
SMART CARB
1 cup cooked grains (1/2 cup raw): oats, brown rice,
quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
1englishmufn,sandwichthin,orhigh-berwrap
1/2 cup cooked (1/4 cup raw) grains
1/2 medium sweet potato or
regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
1englishmufn,sandwichthin,orhigh-berwrap
FRUIT
1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
Vegetables*Youcanhaveunlimitedvegetablesexceptforpeasandcorn;stickwith1/2cupserving
2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables
1/2 cup cooked vegetables
6ozlowsodiumvegetablejuice
OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
* some foods are a combination of protein and carbs or protein and fat
Assembly / Owner’s Manual
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Grocery List
BREAD & GRAINS
100%wholewheatbread
Sprouted grain breads
Lightorwholewheatenglishmufns
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
High-berwraps
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa, couscous
Tips:Lookfor100%wholewheatastherstingredient.Lookfor4gof
berpersliceor5gper2slicesoflightordietbread.Aimforbreadwith
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
Plain non-fat greek yogurt
Ker(yogurtlikedrink)
Organic low-fat milk
Enriched almond or soy milk
Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss,
string cheese, or single serving packages
MEAT, FISH, POULTRY & PROTEIN
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
catsh,scallops,orcrab
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
Eggsand100%eggwhites
Leanbeef:sirloin,chuck,round,tenderloin,93%lean(organicand
grass fed is best)
Canned salmon or tuna (in water)
Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunch-
meat
Any type of bean, dry or canned low-sodium varieties
Tofu and tempeh
Tips:Lookfor“Choice”or“Select”cutsofmeatratherthan“Prime”.
Prime cuts are fattier. Limit intake of highly processed meat and
imitation meat products like sausage, bacon, pepperoni, and hot dogs to
once a week or less.
FROZEN FOODS
All vegetables without sauce
All fruit
Grains and grain medleys
CRACKERS, SNACKS & ENERGY BARS
Any unsalted nuts or seeds
Air-popped or light popcorn
Edamame in the pod
Energy bars
Crackers
Hummus
Tips: Limit crackers, pretzels, and chips to 2-3 servings per week.
Always pair with protein such as hummus, cheese, or nuts. Look for
energy bars with less than 200 calories and 20g of sugar and at least 3g
ofproteinand3gofber.Lookforcrackerswithlessthan130calories
and 4g or less of fat per serving.
FATS & OILS
Avocado
Olive,grapeseed,walnut,sesame,oraxseedoil
Butter/spreads: look for products free of trans fats and partially
hydrogenated oils on the ingredient list.
Tips:Lightoliveoilreferstotheavor,notthecaloriecontent.Always
measure oil and butter. Even if a fat is considered healthy, it’s still very
high in calories and portions need to be controlled.
DRESSINGS, CONDIMENTS & SAUCES
Vinegars: rice, wine, balsamic
All fresh or dried herbs and spices
Mustard
Salsa and chili sauce
Marinara sauce with no high-fructose corn syrup
Lemon and lime juice
Bottled minced garlic and ginger
Low-sodium soy sauce
Tips: Look for products free of MSG, added colors, and high fructose
corn syrup. Look for sauces under 50 calories per serving. Avoid cream
based sauces and dressings like ranch, bleu cheese, and alfredo.
Allfruitsandvegetables,freshandfrozen,aregreatchoices.Sinceeverymealhasoneorboth,yourshoppingcartshouldreectthis.
Assembly / Owner’s Manual
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Keep It Going
Tips for continued weight loss and maintaining changes
• Keep weighing yourself weekly, even after you’ve reached your goal weight
• Continue keeping a food log. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t
feel like you have to do it every day.
• Prepare for plateaus.Thescalemightnotbudgeforafewweeksorevenmonthsaftersomeinitialweightloss.Thisisnormalandtobeex-
pected. It’s the body’s natural process for adjusting to your new lower weight. Stay focused on your long-term goal, celebrate your successes
andchanges,andmixupyourworkoutstohelpovercometheplateau.
• Calorie adjustments for maintaining weight loss. Once you’ve reached your goal weight, you can increase your calories 100-200 per day
as long as your activity level stays the same
• Treat yourself.Haveanon-foodrewardforeachgoalyouhitsuchasamassage,anewoutt,oranoutingwithfriendsandfamily
• Use the resources belowtondnewrecipes,getexpertadvice,andsupporttostaymotivated
Resources
Downloadable Resources from Bowex™ Website(www.Bowex.com/Resources)
• Grocery Shopping List for Fridge (Blank Form)
• 7 Day Meal Planning Form
• Additional Dinner Options
• Pre and Post Workout Fueling Guide
Questions & Support
• Askquestions,postsuggestions,andconnectwithouronlineBowex™DietitianontheBowexFacebookpage
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
Online food logs
• www.mytnesspal.com
• www.loseit.com
Assembly / Owner’s Manual
54
WewantyoutoknowthatyourBowex™MaxTrainer™machineisasuperiorproduct.Yoursatisfactionisguaranteed.If,foranyreason,youare
not100%satisedwithyourBowex™MaxTrainer™machine,pleasefollowtheinstructionsbelowtoreturnyourmerchandiseandreceivearefund
of the purchase price, less shipping and handling.
ThisBowex™MaxTrainer™BuyBackGuaranteeappliesonlytomerchandisepurchasedbyconsumersdirectlyfromNautilus,Inc.Thisguarantee
does not apply to sales made by dealers, retailers, or distributors.
1.CallaBowex™MaxTrainer™Representativeat1-800-605-3369foraReturnAuthorizationNumber(RMA).AnRMAwillbegrantedif:
a.TheBowex™MaxTrainer™exercisemachinewaspurchaseddirectlyfromNautilus,Inc.
b.Therequesttoreturntheproductiswithin6weeksofthedeliverydateofyourmerchandise.
2. If an RMA is granted, the following instructions will prevent delays in the processing of your refund.
a. The merchandise must be returned to the address given to you at the time of the Return Authorization Call.
b.Allreturnedmerchandisemustbeproperlypackagedingoodcondition,preferablyintheoriginalboxes.
c.Theexterioroftheboxesshouldbemarkedclearlywith:
Return Authorization Number
Your Name
Your Address
Your Phone Number
d. Additionally, a piece of paper with your name, address and phone number or copies of your original invoice should be placed
ineachboxofmerchandise.
e.YourRMAnumberistimesensitive.YourshipmentmustbepostmarkedwithintwoweeksfromthedatetheBowex™Max
Trainer™ Representative issued the Return Authorization Number.
Note: You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment. Nautilus
recommends that you obtain tracking numbers and insure your shipment.
Unauthorized Returns
Nautilus,Inc.denesanunauthorizedreturnasanymerchandisereturnedtoourfacilitieswithoutavalidandcurrentReturnMerchandiseAutho-
rization(RMA)numberissuedbyNautilus.FailuretoproperlymarkpackageswithavalidRMAnumber,orallowinganRMAnumbertoexpire,will
cause Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number will not be subject to a refund or credit and
Nautilus will discard the product. The customer assumes all shipping and handling charges for any unauthorized return.
Buy Back Guarantee ( if purchased in US/Canada )
Assembly / Owner’s Manual
55
Who Is Covered
This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).
What Is Covered
Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives
proper care and maintenance as described in the Product’s Assembly and Owner’s manual. This warranty is good only for authentic, original, legitimate machines manufactured by
Nautilus, Inc. and sold through an authorized agent and used in the United States or Canada.
Terms
Warranty terms for products purchased in US/Canada are as stated below.
• Frame 3 years
• Mechanical parts 3 years
• Electronics 1 year
• Labor 90 days
(Labor support does not include the installation of replacement parts involved in the initial product assembly and preventative maintenance services. All repairs covered
under the labor portion of the warranty must be preauthorized by Nautilus. The customer will be responsible for a minimal trip charge.)
For warranty & service of products purchased outside US/Canada, please contact your local distributor. To find your local international distributor, go to:
www.nautilusinternational.com
How Nautilus Will Support the Warranty
Throughout the terms of the warranty coverage, Nautilus, Inc. will repair any machine that proves to be defective in materials or workmanship. Nautilus reserves the right to replace
the product in the event a repair is not possible. When Nautilus determines replacement is the correct remedy, Nautilus may apply a limited credit reimbursement toward another
Nautilus, Inc. brand Product, at our discretion. This reimbursement may be prorated based on length of ownership. Nautilus, Inc. provides repair service within major metropolitan
areas. Nautilus, Inc. reserves the right to charge the consumer for travel outside these areas. Nautilus, Inc. is not responsible for dealer labor or maintenance charges beyond the
applicable warranty period(s) stated herein. Nautilus, Inc. reserves the right to substitute material, parts or products of equal or better quality if identical materials or products are
not available at the time of service under this warranty. Any replacement of the product under the terms of the Warranty in no way extends the original Warranty period. Any limited
credit reimbursement may be prorated based on length of ownership. THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY.
What You Must Do
• Retain appropriate and acceptable Proof of Purchase.
• Operate, maintain, and inspect the Product as specified in the Product Documentation (Assembly, Owner’s Manuals, etc.).
• Product must be used exclusively for the purpose intended.
• Notify Nautilus within 30 days after detecting an issue with the Product.
• Install replacement parts or components in accordance with any Nautilus instructions.
• Perform diagnostic procedures with a trained Nautilus, Inc representative if requested.
What Is Not Covered
• Damage due to abuse, tampering or modification of the Product, failure to properly follow assembly instructions, maintenance instructions, or safety warnings as stated in the
Product Documentation (Assembly, Owner’s Manuals, etc), damage due to improper storage or the effect of environmental conditions such as moisture or weather, misuse,
mishandling, accident, natural disasters, power surges.
• A machine placed or used in a commercial or institutional setting. This includes gyms, corporations, work places, clubs, fitness centers and any public or private entity that
has a machine for use by its members, customers, employees or affiliates.
• Damage caused by exceeding maximum user weights as defined in the Product’s Owner’s manual or warning label.
• Damage due to normal usage and wear and tear.
• This warranty does not extend to any territories or countries outside the United States and Canada.
How to Obtain Service
For Products purchased directly from Nautilus, Inc. contact the Nautilus office listed on the Contacts page of the products Owner’s manual. You may be required to return the
defective component to a specified address for repair or inspection, at your expense. Standard ground shipping of any warranty replacement parts will be paid by Nautilus, Inc. For
products purchased from a retailer, you may be asked to contact your retailer for warranty support.
Exclusions
The preceding warranties are the sole and exclusive express warranties made by Nautilus, Inc. They supersede any prior, contrary or additional representations, whether oral or
written. No agent, representative, dealer, person or employee has the authority to alter or increase the obligations or limitations of this warranty. Any implied warranties, including
the WARRANTY OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE, are limited in duration to the term of the applicable express warranty
provided above, whichever is longer. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you.
Limitation of Remedies
EXCEPT AS OTHERWISE REQUIRED BY APPLICABLE LAW, THE PURCHASER’S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY
NAUTILUS, INC. TO BE DEFECTIVE UNDER THE TERMS AND CONDITIONS STATED HEREIN. IN NO EVENT WILL NAUTILUS, INC. BE LIABLE FOR ANY SPECIAL, CONSEQUENTIAL,
INCIDENTAL, INDIRECT OR ECONOMIC DAMAGES, REGARDLESS OF THE THEORY OF LIABILITY (INCLUDING, WITHOUT LIMITATION, PRODUCT LIABILITY, NEGLIGENCE OR OTHER
TORT) OR FOR ANY LOST REVENUE, PROFIT, DATA, PRIVACY OR FOR ANY PUNITIVE DAMAGES ARISING OUT OF OR RELATED TO THE USE OF THE FITNESS MACHINE EVEN IF
NAUTILUS, INC. HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THIS EXCLUSION AND LIMITATION SHALL APPLY EVEN IF ANY REMEDY FAILS OF ITS ESSENTIAL
PURPOSE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF CONSEQUENTIAL OR INCIDENTAL TYPE DAMAGES SO THE ABOVE LIMITATION MAY NOT APPLY TO
YOU.
State Laws
This warranty gives you specific legal rights. You may also have other rights, which vary from state to state.
Expirations
If the warranty has expired, Nautilus, Inc. may assist with replacements or repairs to parts and labor, but there will be a charge for these services. Contact a Nautilus office for
information on post-warranty parts and services. Nautilus does not guarantee availability of spare parts after expiration of warranty period.
International Purchases
If you purchased your machine outside of the United States consult your local distributor or dealer for warranty coverage.
( if purchased in US/Canada ) Warranty
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