Tunturi R80W Omistajan opas

Kategoria
Fitness, gymnastics & weight training
Tyyppi
Omistajan opas
Attention, Achtung, Attention, Attentie, Atención, Giv akt, HuomioBelangrijk: Nota:
- Please read this Owner’s manual before assembling this product.
- Bitte lesen Sie dieses Handbuch durch, bevor Sie mit er Montage dieses Produkts beginnen.
- Veuillez lire ce manuel avant de commencer le montage de ce produit.
- Leest u deze handleiding voordat u dit apparaat installeert.
- Lea este manual antes de montar este producto
- Läs bruksanvisningen innan du monterar denna produkt
- Lue tämä käsikirja ennen kokoamista tuotetta
www.tunturi.com
R-80 W Rower Single rail
User manual
Benutzerhandbuch
Manuel de l’utilisateur
Gebruikershandleiding
Manual del usuario
Bruksanvisning
Käyttöohje
Serial number:
Rower R80W
MADE IN CHINA
MAX USER WEIGHT: 135 KG
MAX input:
300 LBS
HOME & OFFICE USE
CE EN957
Class HC
3
R-80W
A
4
R-80W
B
WR50
5
R-80W
C
100 cm
100 cm
100 cm
100 cm
D-0
6
R-80W
D-1
1
7
R-80W
D-2
8
R-80W
D-3
9
R-80W
D-4
X
10
R-80W
E-1
E-2
11
R-80W
E-3
E-4
12
English
Index
Rower................................................................. 12
Safety warnings ................................................ 12
Description (g. A) 13
Package contents (g. B & C) 13
Assembly (g. D) 13
Adjust tank water level..................................... 13
Filling the tank with water (g. E-3) 13
Removing water from the tank (g. E-4) 13
Water treatment 14
Workouts ...........................................................14
Exercise Instructions 14
Heart rate 15
Use ..................................................................... 15
Adjusting the support feet 15
Adjusting resistance 15
Adjusting the footplates 16
How to row 16
Console (g. E) ................................................. 16
Explanation Display functions 16
Explanation of buttons 17
Operation 17
Programs 17
Cleaning and maintenance .............................. 18
Water changes color or becomes cloudy 18
Replacing the batteries 18
Seat rollers become noisy. 19
Troubleshooting ............................................... 19
Transport and storage...................................... 19
Additional information 19
Technical data ................................................... 19
Warranty ............................................................ 19
Declaration of the manufacturer ..................... 20
Disclaimer ......................................................... 20
Rower
Welcome to the world of Tunturi!
Thank you for purchasing this piece of Tunturi
equipment. Tunturi offers a wide range of home fitness
equipment, including crosstrainers, treadmills, exercise
bikes and rowers. The Tunturi equipment is suitable for
the entire family, no matter what fitness level. For more
information, please visit our website
www.tunturi.com
Important Safety Instructions
This Owner’s Manual is an essential part of your training
equipment: reading all instructions in this manual
before you start using this appliance. The following
precautions must always be followed:
Safety warnings
WARNING
Read the safety warnings and the instructions.
Failure to follow the safety warnings and the
instructions can cause personal injury or damage
to the equipment. Keep the safety warnings and
the instructions for future reference.
- The equipment is suitable for domestic use only.
The equipment is not suitable for commercial use.
- Max. usage is limited to 3 hrs a day.
- The use of this equipment by children or persons
with a physical, sensory, mental or motorial
disability, or lack of experience and knowledge can
give cause to hazards. Persons responsible for their
safety must give explicit instructions or supervise
the use of the equipment.
- Before starting your workout, consult a physician to
check your health.
- If you experience nausea, dizziness or other
abnormal symptoms, immediately stop your
workout and consult a physician.
- To avoid muscular pain and strain, start each
workout by warming up and finish each workout by
cooling down. Remember to stretch at the end of
the workout.
- The equipment is suitable for indoor use only. The
equipment is not suitable for outdoor use.
- Only use the equipment in environments with
adequate ventilation. Do not use the equipment in
draughty environments in order not to catch a cold.
- Only use the equipment in environments with
ambient temperatures between 10 °C and 35 °C.
Only store the equipment in environments with
ambient temperatures between 5 °C and 45 °C.
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- Do not use or store the equipment in humid
surroundings. The air humidity must never be more
than 80%.
- Only use the equipment for its intended purpose.
Do not use the equipment for other purposes than
described in the manual.
- Do not use the equipment if any part is damaged or
defective. If a part is damaged or defective, contact
your dealer.
- Keep your hands, feet and other body parts away
from the moving parts.
- Keep your hair away from the moving parts.
- Wear appropriate clothing and shoes.
- Keep clothing, jewellery and other objects away
from the moving parts.
- Make sure that only one person uses the equipment
at a time. The equipment must not be used by
persons weighing more than 135 kg (300 lbs).
- Do not open equipment without consulting your
dealer.
Description (fig. A)
Your rower is a piece of stationary fitness equipment
used to simulate rowing without causing excessive
pressure to the joints.
Package contents (fig. B & C)
- The package contains the parts as shown in
fig. B.
- The package contains the fasteners as shown in fig.
C. Refer to the section “Description”
NOTE
If a part is missing, contact your dealer.
Assembly (fig. D)
WARNING
Assemble the equipment in the given order.
Carry and move the equipment with at least two
persons.
CAUTION
Place the equipment on a firm, level surface.
Place the equipment on a protective base to
prevent damage to the floor surface.
Allow at least 100 cm of clearance around the
equipment.
Refer to the illustrations for the correct assembly
of the equipment.
Adjust tank water level
Filling the tank with water (fig. E-3)
- Remove the rubber tank plug from the top of the
tank.
- Place a large bucket of water next to the rower and
position the siphon with the rigid hose in the bucket
and the flexible hose into the tank as shown. Make
sure the small breather valve on the top of the
siphon is closed before filling.
NOTE
17 liters of water is required for maximum filling.
Where water quality is poor, we recommend
using distilled water.
Putting the bucket higher than the tank will allow
the siphon to “self-pump” when adding water to
the tank.
Consider using a towel under the bucket and
water tank preventing stains on the floor.
WARNING
Filling the water level over the Maximum level
might result in water leakage during workout.
- Begin filling the tank by squeezing the siphon. Use
the level gauge decal on the side of the tank to
measure volume of water in the tank.
- After filling the tank to the desired water level, open
the valve on the top of the siphon to allow excess
water to escape.
- Ensure that the tank plug is replaced once filling
and water treatment procedures are complete.
Removing water from the tank (fig.
E-4)
- Remove the tank plug.
- Insert the siphon rigid hose end into the tank
- Insert the siphon flexible hose end into a large
bucket.
- Drain the tank (approx. 20% of water will remain
in the tank. It is not possible to drain the tank
completely without disassembling the tank)
- Refill the tank following the directions as described
under the section “Filling the tank” of this manual.
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English
NOTE
The valve on top of the siphon must be closed to
allow proper drainage.
If the water treatment schedule is maintained, it
will not be necessary to change the water inside
the tank. An additional water treatment tablet is
only required when discolouration of the water
appears.
Exposure to sunlight affects the water. Moving
the rower away from direct sunlight will extend
time between water treatments
Water treatment
- Add one water treatment tablet.
- Add a water treatment tablet whenever the water
appears dirty or cloudy over time.
WARNING
Only use the Tunturi supplied water treatment
tablets.
Workouts
The workout must be suitably light, but of long
duration. Aerobic exercise is based on improving
the body’s maximum oxygen uptake, which in turn
improves endurance and fitness. You should perspire,
but you should not get out of breath during the
workout.
To reach and maintain a basic fitness level, exercise at
least three times a week, 30 minutes at a time. Increase
the number of exercise sessions to improve your fitness
level. It is worthwhile to combine regular exercise with
a healthy diet. A person committed to dieting should
exercise daily, at first 30 minutes or less at a time,
gradually increasing the daily workout time to one hour.
Start your workout at low speed and low resistance to
prevent the cardiovascular system from being subjected
to excessive strain.
As the fitness level improves, speed and resistance can
be increased gradually. The efficiency of your exercise
can be measured by monitoring your heart rate and
your pulse rate.
Exercise Instructions
Using your fitness trainer will provide you with several
benefits, it will improve your physical fitness, tone
muscle and in conjunction with a calorie controlled diet
help you lose weight.
The warming up phase
This stage helps get the blood flowing around the body
and the muscles working properly. It will also reduce
the risk of cramp and muscle injury. It is advisable to do
a few stretching exercises as shown below. Each stretch
should be held for approximately 30 seconds, do not
force or jerk your muscles into a stretch - if it hurts,
STOP
The exercise phase
This is the stage where you put the effort in. After
regular use, the muscles in your legs will become
more flexible. Work to your but it is very important to
maintain a steady tempo throughout. The rate of work
should be sufficient to raise your heart beat into the
target zone shown on the graph below.
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75
85 %
70 %
AGE
MAXIMUM
COOL DOWN
HEART RATE
TARGET ZONE
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes
The cool down phase
This stage is to let your Cardiovascular System and
muscles wind down. This is a repeat of the warm
up exercise e.g. reduce your tempo, continue for
approximately 5 minutes. The stretching exercises
should now be repeated, again remembering not to
force or jerk your muscles into the stretch.
As you get fitter you may need to train longer and
harder. It is advisable to train at least three times a
week, and if possible space your workouts evenly
throughout the week.
Muscle toning
To tone muscle while on your fitness trainer you will
need to have the resistance set quite high. This will
put more strain on our leg muscles and may mean you
cannot train for as long as you would like. If you are also
trying to improve your fitness you need to alter your
training program. You should train as normal during the
warm up and cool down phases, but towards the end
of the exercise phase you should increase resistance
making your legs work harder. You will have to reduce
your speed to keep your heart rate in the target zone.
Weight loss
The important factor here is the amount of effort you
put in. The harder and longer you work the more
calories you will burn. Effectively this is the same as if
you were training to improve your fitness, the difference
is the goal.
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Heart rate
Heart rate measurement
(heart rate chest belt)
The most accurate heart rate measurement is achieved
with a heart rate chest belt. The heart rate is measured
by a heart rate receiver in combination with a heart rate
transmitter belt. Accurate heart measurement requires
that the electrodes on the transmitter belt are slight
moist and constantly touching the skin. If the electrodes
are too dry or too moist, the heart rate measurement
will become less accurate.
WARNING
If you have a pacemaker, consult a physician
before using a heartrate chest belt.
CAUTION
If there are several heart rate measurement
devices next to each other, make sure that the
distance between them is at least 1.5 metres.
If there is only one heart rate receiver and several
heart rate transmitters, make sure that only one
person with a transmitter is within transmission
range.
NOTE
Always wear the heart rate chest belt under your
clothes directly in contact with your skin. Do
not wear the heart rate chest belt above your
clothes. If you wear the heart rate chest belt
above your clothes, there will be no signal.
If you set a heart rate limit for your workout, an
alarm will sound when it is exceeded.
The transmitter transmits the heart rate to the
console up to a distance of 1 metre. If the
electrodes are not moist, the heart rate will not
appear on the display.
Some fibers in clothes (e.g. polyester, polyamide)
create static electricity which can prevent
accurate heart rate measurement.
Mobile phones, televisions and other electrical
appliances create an electromagnetic field which
can prevent accurate heart rate measurement.
Maximum heart rate
(during training)
The maximum heart rate is the highest heart rate a
person can safely achieve through exercise stress. The
following formula is used to calculate the average
maximum heart rate: 220 - AGE. The maximum heart
rate varies from person to person.
WARNING
Make sure that you do not exceed your
maximum heart rate during your workout. If you
belong to a risk group, consult a physician.
Beginner
50-60% of maximum heart rate
Suitable for beginners, weight-watchers, convalescents
and persons who have not exercised for a long time.
Exercise at least three times a week, 30 minutes at a
time.
Advanced
60-70% of maximum heart rate
Suitable for persons who want to improve and maintain
fitness. Exercise at least three times a week, 30 minutes
at a time.
Expert
70-80% of maximum heart rate
Suitable for the fittest of persons who are used to long-
endurance workouts.
Use
Adjusting the support feet
The equipment is equipped with 2 support feet. If
the equipment is not stable, the support feet can be
adjusted.
- Turn the support feet as required to put the
equipment in a stable position.
- Tighten the locknuts to lock the support feet.
NOTE
The machine is the most stable when all support
feet are turned fully in. Therefore start to level
the machine by turning all support feet fully in,
before turning out the required support feet to
stable the machine.
Adjusting resistance
To increase or decrease resistance, adjust the water
level.
- More water is more resistance.
Less water is less resistance.
The scale on the water tank helps you find and set a
suitable resistance.
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English
Adjusting the footplates
- Lift the top of the sliding portion of the footplate
and slide up or down.
The symbols A ~ F represent a guideline from which
the proper length can be determined.
- Secure the plate onto the mounting pegs and push
down firmly to lock into position.
WARNING
Never operate this rower without feet properly
secured in Foot straps, or without the sliding
portion of the Slider Footplate locked into
position.
How to row
Catch
Comfortably forward with straight
back and arms.
Drive
Push with the legs while arms
remain straight.
Finish
Pull through with arms and legs
rocking slightly back on your
pelvis.
Recovery
Upper body tips forward over your
pelvis and move forward.
Catch
Back to the starting position and
begin again.
Catch - Drive
Begin the stroke comfortably in forward position and
push strongly back with your legs while keeping your
arms and back straight.
Finish
Begin to pull your arms back as they pass over your
knees and continue the stroke through to completion
rocking slightly back over your pelvis.
Recovery - Catch
Return to the starting position and repeat.
WARNING
Always consult a doctor before beginning an
exercise program.
Stop immediately if you feel faint or dizzy.
Console (fig. E)
CAUTION
Keep the console away from direct sunlight.
Dry the surface of the console when it is covered
with drops of sweat.
Do not lean on the console.
NOTE
The console switches to standby mode when the
equipment is not used for 4 minutes.
Explanation Display functions
Time
- Without setting the target value, time will count up.
- When setting the target value, time will count down
from your target time to 0 and alarm will sound or
flash.
- Without any signal being transmitted into the
monitor for 4 seconds during workout, time will
STOP
- Display range: 0:00~99:59
- Target range: 0:00~99:00 (± 01:00)
Time/ 500M
Shows the time needed to run a 500 meter distance
workout, based on the current rowing intensity.
Distance
- Without setting the target value, distance will count
up.
- When setting the target value, distance will count
down from your target distance to 0 with an alarm
sound or flash.
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- Display Range 0~9999
- Target Range 10 ~ 9990 ( ± 10 )
Calorie
- Without setting the target value, calorie will count
up.
- When setting the target value, calories will count
down from your target value to 0 with an alarm
sound or flash.
- Display range: 0~9990.
- Target Range 10 ~ 9990 ( ± 10)
NOTE
This data is a rough guide for comparison of
different exercise sessions which cannot be used
in medical treatment
Pulse
- Current pulse will display after 6 seconds when
detected by the console.
- Without any pulse signal for 6 seconds, console will
display “P”.
- Pulse alarm will sound when current pulse is over
the target pulse.
- Range: 0-30 ~ 230 BPM
SPM
- SPM is Strokes Per Minute and is showing the
avarage Strokes per minute during workout.
- Display range: 0 ~ 999
Strokes
- Without setting the target value, strokes will count
up.
- When setting the target value, strokes will count
down from your target distance to 0 with an alarm
sound or flash. (During countdown “Remaining” is
shown )
- Display range: 0 ~ 9999
- Target range: 10 ~ 9990 (± 10)
Total Strokes
- Will display the total strokes of all workouts.
- This value cannot be reset, other than by changing
the batteries.
- Display range: 0 ~ 9999
-
Explanation of buttons
Set
- Press SET button to select functions:
MANUAL, INTERVAL, TARGET
- Press SET button to increase value. Press and hold
the button to increase value faster.
- TIME setting range: 00:00~99:00 (±1:00)
- STROKES setting range: 0~9990 (± 10)
- DIST setting range: 0~9990 (± 10)
- CAL setting range: 0~9990 (± 10)
- PULSE setting range: 30~230 (± 1)
Mode
- Press mode button to select console functions.
- In operational mode, press Mode to Stop/ Pause
the workout.
- In Stop mode, press Mode button to contineu
workout.
Reset
- In setting mode, press RESET key once to reset the
current function figures.
- In STOP mode, press “RESET” button once to reset
workout mode and return to programming mode.
- Press RESET key and hold for 2 seconds to reset all
function figures, and reboot console.
Operation
Power on
- Press any key to power on the console when being
in sleep mode..
- Start workout to power on the console when being
in sleep mode.
Power off
Without any signal being transmitted into the monitor
for 4 minutes the monitor will enter SLEEP mode
automatically. ( Active training data will be lost )
WARNING
We recommend to remove the batteries from the
console when the equipment is not used for a
longer period of time.
Programs
Manual mode
- Press “Mode” button to open program selection
mode, select “Manual” by using “Set” button and
confirm by pressing “Mode”.
Interval mode
- Press “Mode” button to open program selection
mode, select “Interval” by using “Set” button and
confirm by pressing “Mode”.
- Press “Set” button to select 10/20, 20/10 or
Custom mode and confirm by pressing “Mode”.
Selected 10/ 20.
- The console will show a 3 second countdown to
start program.
1. Workout time of 10 seconds will count down to 0.
2. Rest time of 20 seconds will count down to 0.
3. Step 1 & 2 will cycle for 8 times.
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Selected 20/ 10.
- The console will show a 3 second countdown to
start program.
1. Workout time of 20 seconds will count down to 0.
2. Rest time of 10 seconds will count down to 0.
3. Step 1 & 2 will cycle for 8 times.
Selected Custum.
- SET ROUND will blink, press “Set” button to select
the number of program cycles and confirm by
pressing “Enter”.
( Range 1 ~ 99 ± 1 )
- SET WORK will blink, press “Set” button to set
workout time and confirm by pressing “Enter”
( Range: 0:05~10:00 min. ± 0:01 sec.)
- SET REST will blink, press “Set” button to set rest
time and confirm by pressing “Enter”
( Range: 0:05~10:00 min. ± 0:01 sec.)
- The console will show a 3 second countdown to
start program.
1. Pre set workout time will count down to 0.
2. Preset rest time will count down to 0.
3. Step 1 & 2 will cycle for the number of preset
cycles.
Target mode
- Press “Mode” button to open program selection
mode, select “TARGET” by using “Set” button and
confirm by pressing “Mode”.
Time Target.
To set Time target press “Mode” button.
Set target time by pressing “Set” button.
(Target : 0:00~99:00 min. ± 1:00 min.)
Strokes Target.
To set Strokes target press “Mode” button.
Set target strokes by pressing “Set” button.
(Target : 10~9990 min. ± 10.)
Pulse Target.
To set Pulse target press “Mode” button.
Set target Pulse by pressing “Set” button.
(Target : 30~230 min. ± 1.)
Calorie Target.
To set Calories target press “Mode” button.
Set target Calories by pressing “Set” button.
(Target : 10~9990 min. ± 10.)
Distance Target.
To set Distance target press “Mode” button.
Set target Distance by pressing “Set” button.
(Target : 10~9990 min. ± 10.)
When set the desired target the console will start
workout. Target value will count down, all other
parameters will count up.
NOTE
It is not possible to set more than one target.
Cleaning and maintenance
The equipment does not require special maintenance.
The equipment does not require recalibration when
it is assembled, used and serviced according to the
instructions.
WARNING
Do not use solvents to clean the equipment.
Clean the equipment with a soft, absorbent cloth
after each use.
Regularly check that all screws and nuts
are tight.
If necessary, lubricate the joints.
Water changes color or becomes
cloudy
Possible cause:
Rower is in direct sunlight or has not had water
treatment.
Solution:
- Change rower location to reduce direct exposure to
sunlight.
- Add water treatment or change tank water as
directed in the water treatment section of this
manual.
Replacing the batteries
The console is equipped with 2 AA batteries at the rear
of the console.
- Remove the cover.
- Remove the old batteries.
- Insert the new batteries. Make sure that batteries
match the (+) and (-) polarity markings.
- Mount the cover.
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Seat rollers become noisy.
When seat rollers become (squeaking) noisy, it is
recommended to apply one drop of sillicon lubricant on
the roller race where the rollers are running over during
workout. (Fig. E-2)
NOTE
Do not apply too much lubricant as this will
result in a slippery feeling.
Troubleshooting
Despite continuous quality control, defects and
malfunctions caused by individual components may
occur in the equipment. In most cases it’s unnecessary
to take the whole device in for repair, as it’s usually
sufficient to replace the defective part.
If the equipment does not function properly during use,
contact your Tunturi dealer immediately. Always give
the model and serial number of your equipment. Please
state also the nature of the problem, conditions of use
and purchase date.
If you require spare parts, always give the model, serial
number of your equipment and the spare part number
for the part you need. The spare part list is at the back
of this manual. Use only spare parts mentioned in the
spare part list.
Transport and storage
WARNING
Carry and move the equipment with at least two
persons.
Move the equipment carefully over uneven
surfaces. Do not move the equipment upstairs
using the wheels, but carry the equipment by the
handlebars.
Store the equipment in a dry place with as little
temperature variation as possible.
Additional information
Packaging disposal
Government guidelines ask that we reduce the amount
of waste material disposed of in land fill sites. We
therefore ask that you dispose of all packaging waste
responsibly at public recycling centres.
End of life disposal
We at Tunturi hope you enjoy many years of enjoyable
use from your fitness trainer. However, a time will come
when your fitness trainer will come to the end of its
useful life. Under ‘European WEEE Legislation you are
responsible for the appropriate disposal of your fitness
trainer to a recognised public collection facility.
Technical data
Parameter Unit of
measurement
Value
Length cm
inch
227.0
89.3
Width cm
inch
56.0
21,9
Height cm
inch
65.6
25,8
Weight kg
lbs
47.0
104,0
Max. user weight kg
lbs
135
300
Battery size 2pcs AA
Warranty
Warranty terms
The consumer is entitled to the applicable legal
rights stated in the national legislation concerning the
commerce of consumer goods. This warranty does not
restrict these rights. The Purchaser’s Warranty is only
valid if the item is used in an environment approved by
Tunturi New Fitness BV for that particular equipment.
The product-specific approved environment is stated in
the Owner’s Manual provided with your equipment.
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English
Warranty conditions
The warranty conditions commence from the date of
purchase. Warranty conditions may vary per country,
so please consult your local dealer for the warranty
conditions.
Warranty coverage
Under no circumstances shall Tunturi New Fitness
BV or the Tunturi Distributor be liable by virtue of
this warranty or otherwise for any special, indirect,
secondary or consequential damages of any nature
arising out of any use or inability to use this equipment.
Warranty limitations
This warranty covers manufacturing defects in the
fitness equipment as originally packed by Tunturi
New Fitness BV. The warranty shall apply only under
conditions of normal, recommended use of the product
as described in the Owner’s Manual and providing that
Tunturi New Fitness BV’s instructions for installation,
maintenance and use have been complied with. Neither
Tunturi New Fitness BV’s nor the Tunturi Distributors’
obligations apply to defects due to reasons beyond
their control. The warranty applies only to the original
purchaser and is valid only in countries where Tunturi
New Fitness BV has an authorised importer. The
warranty does not extend to fitness equipment or
components that have been modified without the
consent of Tunturi New Fitness BV. Defects resulting
from normal wear, misuse, abuse, corrosion, or damage
incurred during loading or transportation are not
covered.
The warranty does not cover sounds or noises emitted
during use where these do not substantially impede the
use of the equipment and where they are not caused by
a fault in the equipment.
The warranty does not cover defects arising from the
failure to carry periodic maintenance as outlined within
the Owner’s Manual for the product. Furthermore, the
warranty does not cover defects arising from usage and
storage within an unsuitable environment as described
within the Owner’s Manual which should be indoors,
dry, dust and grit free and within a temperature range
of +15°C to +35°C. The warranty does not cover
maintenance activities, such as cleaning, lubricating,
and normal part adjustments, nor installation
procedures that customers can accomplish themselves,
such as changing uncomplicated meters, pedals and
other similar parts not requiring any dismantling/
reassembling of the fitness equipment. Warranty
repairs carried out by other than authorised Tunturi
representatives are not covered.
Failure to follow the instructions given in the Owner’s
Manual will invalidate the product’s warranty.
Declaration of the
manufacturer
Tunturi New Fitness BV declares that the product is in
conformity with the following standards and directives:
EN 957 (HB), 89/336/EEC. The product therefore carries
the CE label.
05-2018
Tunturi New Fitness BV
Purmerweg 1
1311 XE Almere
The Netherlands
Disclaimer
© 2018 Tunturi New Fitness BV
All rights reserved.
The product and the manual are subject to change.
Specifications can be changed without further notice.
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Fitness, gymnastics & weight training
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