www.proform.com Model No. PFEX22912.0 Serial No. Write the serial number in the space above for reference. Serial Number Decal QUESTIONS? If you have questions, or if parts are damaged or missing, DO NOT CONTACT THE STORE; please contact Customer Care. IMPORTANT: Please register this product (see the limited warranty on the back cover of this manual) before contacting Customer Care. CALL TOLL-FREE: 1-888-533-1333 Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–4 p.m. MT ON THE WEB: www.proformservice.com CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. USER’S MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 HOW TO USE THE EXERCISE BIKE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be shown at actual size. PROFORM is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions. 11. The heart rate monitor is not a medical device. Various factors, including the user’s movement, may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. 2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 12. When adjusting the seat, insert the seat knob into one of the holes in the seat post. Do not insert the pin on the seat knob under the seat post. 3. Use the exercise bike only as described in this manual. 4. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting. 13. When connecting the link arms to the pedals, make sure that the link arms are fully seated on the pedal bushings (see HANDLEBAR OPERATION on page 11). If the link arms are not on the pedal bushings, they may slip off during use, resulting in injury to the user. 5. Keep the exercise bike indoors, away from moisture and dust. Do not put the exercise bike in a garage or covered patio, or near water. 14. When adjusting the height of the seat, make sure that the pin on the seat knob is inserted into one of the adjustment holes in the seat post (see HOW TO ADJUST THE SEAT on page 11). Do not rest the seat post on top of the pin on the seat knob. 6. Place the exercise bike on a level surface with at least 2 ft. (0.6 m) of clearance around the exercise bike. To protect the floor or carpet from damage, place a mat under the exercise bike. 15. The exercise bike does not have a free wheel; the pedals will continue to move until the ywheel stops. Reduce your pedaling speed in a controlled way. 7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 8. Keep children under age 12 and pets away from the exercise bike at all times. 16. Always keep your back straight while using the exercise bike; do not arch your back. 9. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the exercise bike. Always wear athletic shoes for foot protection. 17. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down. 10. The exercise bike should not be used by persons weighing more than 250 lbs. (113 kg). 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM XP™ WHIRLWIND 320 exercise bike. Cycling is one of the most effective exercises for increasing cardiovascular tness, building endurance, and toning the entire body. The WHIRLWIND 320 exercise bike offers an array of features designed to let you enjoy this healthful exercise in the comfort and privacy of your home. reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual. Before reading further, please familiarize yourself with the parts that are labeled in the drawing below. For your benet, read this manual carefully before you use the exercise bike. If you have questions after Length: 3 ft. 10 in. (117 cm) Width: 2 ft. 5 in. (74 cm) Console Handlebar Heart Rate Monitor Seat Footrest Seat Knob Link Arm Lock Rod Pedal 4 PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it has been preassembled. Extra parts may be included. M6 Locknut (56)–4 M4 x 5mm Screw (70)–1 M8 Locknut (66)–4 M4 x 16mm Screw (77)–4 M8 Split Washer (72)–4 Wave Washer (78)–2 M6 x 38mm Bolt (57)–4 M8 Washer (85)–2 M8 x 16mm Screw (84)–2 M10 x 65mm Screw (65)–2 M10 x 22mm Screw (4)–5 5 M10 Split Washer (54)–3 M10 x 17mm Screw (55)–3 ASSEMBLY • To hire an authorized service technician to assemble this product, call 1-800-445-2480. • Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.” • To watch an assembly video, go to http://productvideo.co/ assembly/proform or use your mobile phone or smartphone to read the QR code at the right. • To identify small parts, see page 5. In addition to the included tool(s), assembly requires the following tool(s): one Phillips screwdriver one adjustable wrench • Assembly requires two persons. Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you nish all assembly steps. 1. Attach the Front Stabilizer (19) to the front of the Frame (1) with two M10 x 65mm Screws (65). 1 19 1 2. Attach the Rear Stabilizer (60) to the Frame (1) with five M10 x 22mm Screws (4). 2 4 60 1 4 4 6 65 3. Loosen the Seat Knob (29) a few turns. Next, pull the Seat Knob outward, insert the Seat Post (6) into the Frame (1), and then release the Seat Knob. Move the Seat Post upward and downward slightly to make sure that the pin on the Seat Knob is engaged in one of the adjustment holes in the Seat Post. 3 46 70 6 29 Next, push the Seat Post Guide (46) downward into the top of the Frame (1). Attach the Seat Post Guide with an M4 x 5mm Screw (70). Then, retighten the Seat Knob (29). 1 4. Attach the Seat (20) to the Seat Post (6) with four M8 Locknuts (66) and four M8 Split Washers (72). Note: The Locknuts and Split Washers may be preattached to the underside of the Seat. 4 20 6 72 66 5. Tip: To avoid pinching the Reed Switch Wire (31), position it as shown in the inset drawing. 5 31 Avoid pinching the Reed Switch Wire (31) Apply a small amount of the included grease to the Handlebar Axle (33). Insert the Handlebar Axle into the Frame (1) and center it. 33 31 Grease 1 7 1 33 6. While a second person holds the Upright (2) near the Frame (1), connect the Reed Switch Wire (31) to the Extension Wire (39). 6 Tip: Do not pinch the Reed Switch Wire (31) or the Extension Wire (39). Set the Upright (2) on the Frame (1). Attach the Upright with three M10 x 17mm Screws (55) and three M10 Split Washers (54). 2 55 55 54 54 55 1 7. The Console (3) can use four D batteries (not included); alkaline batteries are recommended. Do not use old and new batteries together or alkaline, standard, and rechargeable batteries together. IMPORTANT: If the Console has been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries. Otherwise, you may damage the console displays or other electronic components. 39 31 7 3 Receptacle Remove the battery covers from the back of the Console (3), and insert batteries into the battery compartments. Make sure to orient the batteries as shown by the diagrams inside the battery compartments. Then, reattach the battery covers. Battery Cover Battery Cover To purchase an optional power adapter, call the telephone number on the cover of this manual. To avoid damaging the console, use only a manufacturer-supplied power adapter. Plug one end of the power adapter into the receptacle inside the battery compartment on the console; plug the other end into an outlet installed in accordance with all local codes and ordinances. 8 8. Have a second person hold the Console (3) near the Upright (2). Connect the console wires to the Extension Wire (39), the Ground Wire (80), and the pulse wire. 8 3 Pulse Wire Insert the excess wire into the Upright (2) or into the Console (3). 39 Tip: Avoid pinching the wires. Attach the Console (3) to the Upright (2) with four M4 x 16mm Screws (77). 77 80 2 Avoid pinching the wires 9. Identify the Right Handlebar (9) and the Right Handlebar Base (10). Orient these parts so that the wide side of the tube on the Right Handlebar and the Right Link Arm (16) are on the same side. 9 Attach the Right Handlebar (9) to the Right Handlebar Base (10) with two M6 x 38mm Bolts (57) and two M6 Locknuts (56). Make sure that the Locknuts are in the hexagonal holes. 9 Wide Side of the Tube Attach the Left Handlebar (not shown) to the Left Handlebar Base (not shown) in the same way. 56 57 Hexagonal Holes 10 16 9 10. Apply grease to two Wave Washers (78). Slide a Wave Washer onto each end of the Handlebar Axle (33). 10 84 Next, slide the Left and Right Handlebars (7, 9) onto the Handlebar Axle (33). Make sure that each Handlebar is on the correct side of the exercise bike. 7 78 49 33 85 9 Tighten an M8 x 16mm Screw (84), an Axle Cover (49), and an M8 Washer (85) into each end of the Handlebar Axle (33) at the same time. 78 85 49 Grease 84 11. Remove the 1/2" Pedal Nut (68) from the shaft of one of the Pedals (23). 11 See the lower drawing. Make sure that there is a Custom Washer (86), a Pedal Spring (42), a Red Washer (71), a Pedal Bushing (43), a Black Pedal Washer (79), and a Pedal Spacer (44) on the shaft of the Pedal. In addition, make sure that the Pedal Bushing is oriented as shown. 26 23 Firmly tighten the shaft of the Pedal (23) clockwise into the right Crank Arm (26). Then, tighten the 1/2" Pedal Nut (68) onto the shaft. 68 Attach the other Pedal (not shown) in the same way. Firmly tighten the Pedal counterclockwise into the left Crank Arm (not shown). 68 44 79 23 43 71 42 86 12. Make sure that all parts are properly tightened before you use the exercise bike. Note: Extra parts may be included. Place a mat beneath the exercise bike to protect the floor. 10 HOW TO USE THE EXERCISE BIKE HANDLEBAR OPERATION Stationary Mode You can use the handlebars in the dual-action mode, for upper- and lower-body exercise, or in the stationary mode, for pedaling exercise only. To convert the handlebars to the stationary mode, the link arms must be disconnected from the pedals. Pull the link arms outward against the red washers until the link arms are free of the pedal bushings (see drawing 2 at the left). Be careful not to pinch your ngers. Next, lift the link arms off the pedals, and clip them onto the lock rods (see drawing 1 at the left). Dual-action Mode To convert the handlebars to the dual-action mode, the link arms must be connected to the pedals. HOW TO ADJUST THE SEAT First, lift the link arms off the lock rods. For effective exercise, the seat must be at the proper height. As you pedal, there should be a slight bend in your knees when the pedals are in the lowest position. 1 To adjust the seat, rst turn the seat knob counterclockwise two or three turns to loosen it. Next, pull the seat knob, raise or lower the seat post, Seat Seat and then release Post Knob the seat knob. Move the seat post upward and downward slightly to make sure that the pin on the seat knob is engaged in one of the adjustment holes in the seat post. Then, tighten the seat knob. Link Arm Lock Rod Next, pull the link arms outward against the tops of the red washers, while pulling against the bottoms of the red washers with your ngers as shown. Be careful not to pinch your ngers. Next, slide the link arms onto the pedal bushings. Move the link arms upward and downward slightly to make sure that they are fully seated on the pedal bushings. CAUTION: Make sure that the link arms are fully seated on the pedal bushings. If the link arms are not on the pedal bushings, they may slip off during use, resulting in injury to the user. CAUTION: Make sure that the pin on the seat knob is inserted into one of the adjustment holes in the seat post. Do not rest the seat post on top of the pin on the seat knob. 2 Red Washer Pedal Bushing Link Arm 11 CONSOLE DIAGRAM FEATURES OF THE CONSOLE You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise. The advanced console offers an array of features designed to make your workouts more effective and enjoyable. To use the manual mode, see page 13. To use a preset workout, see page 14. To use the sound system, see page 15. To use the user mode, see page 15. When you use the manual mode of the console, the console will provide continuous exercise feedback. You can even measure your heart rate using the handgrip heart rate monitor. Note: Before using the console, make sure that batteries are installed (see assembly step 7 on page 8). If there is a sheet of plastic on the display, remove the plastic. The console offers fourteen preset workouts—seven weight loss and seven timed workouts. Each preset workout prompts you to vary your pedaling speed as it guides you through an effective workout. 12 HOW TO USE THE MANUAL MODE Pulse—This display mode will show your heart rate when you use the handgrip heart rate monitor (see step 4). 1. Turn on the console. Press any button or begin pedaling to turn on the console. Speed—This display mode will show your pedaling speed in miles per hour or kilometers per hour. When you turn on the console, the display will turn on. A tone will sound and the console will be ready for use. Time—When the manual mode is selected, this display mode will show the elapsed time. When a workout is selected, this display mode will show the time remaining in the workout. 2. Select the manual mode. Track—When the manual mode is selected, this display mode will show a track representing 1/4 mile (400 m). As you exercise, indicators will appear in succession around the track until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession. When you turn on the console, the manual mode will be selected automatically. If you have selected a workout, reselect the manual mode by pressing the 7 Wt. Loss Workouts button or the 7 Timed Workouts button repeatedly until a track appears in the upper display. 3. Follow your progress with the display. Press the Display Mode button repeatedly to view the desired workout information. The display can show the following workout information: To reset the display to zero, press the On/Reset button. Calories—This display mode will show the approximate number of calories you have burned. Change the volume level of the console by pressing the volume increase and decrease buttons. Distance—This display mode will show the distance that you have pedaled in miles or kilometers. Note: The console can show pedaling speed and distance in either miles or kilometers. To change the unit of measurement, see THE USER MODE on page 15. Profile—When a workout is selected, this display mode will show a profile of the goal speed settings of the workout. 13 4. Measure your heart rate if desired. HOW TO USE A PRESET WORKOUT If there are sheets of plastic on the metal Contacts contacts on the handgrip heart rate monitor, remove the plastic. In addition, make sure that your hands are clean. To measure your heart rate, hold the handgrip heart rate monitor with your palms resting against the contacts. Avoid moving your hands or gripping the contacts tightly. 1. Turn on the console. Press any button or begin pedaling to turn on the console. When you turn on the console, the display will turn on. A tone will sound and the console will be ready for use. 2. Select a preset workout. To select a preset workout, press the 7 Wt. Loss Workouts button or the 7 Timed Workouts button repeatedly until the number of the desired workout appears in the lower display. When your pulse is detected, a heart-shaped symbol will flash in the display and then your heart rate will be shown. For the most accurate heart rate reading, hold the contacts for at least 15 seconds. Profile When you select a preset workout, a profile of the goal speed settings of the workout will scroll across the upper display, the duration of the workout will appear in the center display, and the number of the workout will appear in the lower display. If your heart rate is not shown, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the contacts tightly. For optimal performance, clean the contacts using a soft cloth; never use alcohol, abrasives, or chemicals to clean the contacts. 3. Begin pedaling to start the workout. 5. When you are finished exercising, the console will turn off automatically. Each workout is divided into several one-minute segments. One goal speed is programmed for each segment. Note: The same goal speed may be programmed for consecutive segments. If the pedals do not move for several seconds, a series of tones will sound, the console will pause, and the time will flash in the display. During the workout, the workout profile will show your progress (see the drawing above). The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the goal speed for the current segment. If the pedals do not move for several minutes, the console will turn off and the display will be reset. 14 As you exercise, keep your pedaling speed near the goal speed for the current segment. The goal speed will appear in the display when the speed display mode is selected. HOW TO USE THE SOUND SYSTEM IMPORTANT: The goal speed is intended only to provide motivation. Your actual pedaling speed may be slower than the goal speed. Make sure to pedal at a speed that is comfortable for you. Next, press the play button on your MP3 player or CD player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your MP3 player or CD player. To play music or audio books through the console sound system while you exercise, plug your audio cable into the jack on the console and into a jack on your MP3 player or CD player; make sure that your audio cable is fully plugged in. THE USER MODE If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. The console features a user mode that allows you to select a unit of measurement for the console and to view console usage information. To resume the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends. To select the user mode, press and hold down the Display Mode button for a few seconds until the user mode information appears in the display. 4. Follow your progress with the display. The console can show pedaling speed and distance in either miles or kilometers. See step 3 on page 13. 5. Measure your heart rate if desired. The center display will show the selected unit of measurement. An E for English miles or an M for metric kilometers will appear in the display. To change the unit of measurement, press the On/Reset button repeatedly. See step 4 on page 14. 6. When you are finished exercising, the console will turn off automatically. See step 5 on page 14. Note: When you replace the batteries, it may be necessary to reselect the unit of measurement. The lower display will show the total distance that the exercise bike has been pedaled. To exit the user mode, press the Display Mode button. 15 FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B 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, 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 the receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. Consult the dealer or an experienced radio/TV technician for help. FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to computer or peripheral devices. Changes or modifications not expressly approved by the party responsible for compliance could void the user’s authority to operate this equipment. 16 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise bike regularly. To clean the exercise bike, use a damp cloth and a small amount of mild detergent; never use abrasives or solvents to clean the exercise bike. To avoid damaging the console, keep liquid away from the console. If the Belt (22) needs to be adjusted, rst loosen the right Guard Fastener (not shown). To tighten the Belt, turn the M6 Nuts (53) clockwise; to loosen the Belt, turn the M6 Nuts counterclockwise. CONSOLE TROUBLESHOOTING If the console does not function properly, replace all the batteries at the same time. See assembly step 7 on page 8 for battery installation instructions. 22 53 ADJUSTING THE BELT The exercise bike features a precision belt that must be kept properly adjusted. If the belt is too tight, the bearings may be damaged; if the belt is too loose, the fan may be damaged. If the belt causes excessive noise or slips as you pedal, follow the steps below. Carefully remove the ve Guard Clips (76), the left Guard Fastener (35), and the Left Guard (13). See the inset drawing. Press downward on the Belt (22). There should be no more than 3/4 in. (2 cm), and no less than 1/4 in. (0.6 cm), of vertical movement in the center of the Belt. 13 See the drawing at the left. Make sure that the Fan (5) is straight, and then reattach the Left Guard (13), tighten the Guard Fasteners (35), and reattach the Guard Clips (76). 76 76 35 76 22 5 17 ADJUSTING THE REED SWITCH Next, locate the Reed Switch (31). Turn the Crank Arm (26) until the Magnet (48) is aligned with the Reed Switch. If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, the Right Shield (18) must be moved. Remove the four M4 x 25mm Screws (69) from the Right Shield. Lift the Right Link Arm (16) off the pedal or the lock rod and move it clear of the Right Shield. Then, pull the top of the Right Shield away from the Left Shield (17). 69 18 48 17 31 27 26 16 Loosen, but do not remove, the two M4 x 13mm Flange Screws (27). Then, slide the Reed Switch (31) slightly closer to or away from the Magnet (48), and retighten the Screws. Turn the Crank Arm (26) for a moment. 69 69 Lock Rod Repeat these actions until the console displays correct feedback. When the reed switch is correctly adjusted, reattach the right shield. 69 18 EXERCISE GUIDELINES Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone. These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results. WORKOUT GUIDELINES EXERCISE INTENSITY Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise. Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath. Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. EXERCISE FREQUENCY To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise. To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 19 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 1 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 2 3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 3 4. Quadriceps Stretch 4 With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 20 5 NOTES 21 PART LIST Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 1 1 1 5 1 1 1 1 1 1 2 2 1 1 1 1 1 1 1 1 2 1 2 2 1 2 2 2 1 2 1 1 1 6 2 1 2 2 1 1 2 2 2 2 2 1 Model No. PFEX22912.0 R0812A Description Key No. Qty. Frame Upright Console M10 x 22mm Screw Fan Seat Post Left Handlebar Left Handlebar Base Right Handlebar Right Handlebar Base Foam Grip Handlebar Cap Left Guard Right Guard Left Link Arm Right Link Arm Left Shield Right Shield Front Stabilizer Seat Stabilizer Cap Belt Pedal Handlebar Base Cap Pulley Crank Arm M4 x 13mm Flange Screw Frame Bearing Seat Knob Guard Bracket Reed Switch/Wire Clamp Handlebar Axle Handlebar Bushing Guard Fastener Fan Axle Fan Bearing Adjustment Bracket Extension Wire Idler Arm Crank Cap Pedal Spring Pedal Bushing Pedal Spacer Link Arm Bushing Seat Post Guide 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 * * 1 2 2 2 2 2 2 3 3 4 4 2 1 1 1 4 2 1 2 10 2 2 9 1 2 8 4 1 1 5 5 2 2 1 4 1 2 2 2 2 2 2 2 – – Description Seat Post Bushing Magnet Axle Cover Axle Cap Fan Washer Eyebolt M6 Nut M10 Split Washer M10 x 17mm Screw M6 Locknut M6 x 38mm Bolt M8 x 74mm Bolt M10 x 18mm Flat Head Bolt Rear Stabilizer M4 x 13mm Screw M4 x 16mm Round Head Screw Footrest Cover M10 Locknut M10 x 65mm Screw M8 Locknut Flange Screw 1/2" Pedal Nut M4 x 25mm Screw M4 x 5mm Screw Red Washer M8 Split Washer M8 Flat Washer Fan Spacer Idler Spring Guard Clip M4 x 16mm Screw Wave Washer Black Pedal Washer Ground Wire M8 x 20mm Bolt Crank Snap Ring M8 x 16mm Screw M8 Washer Custom Washer Pulse Grip Wheel Shoulder Screw Assembly Tool User’s Manual Note: Specications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated. 22 EXPLODED DRAWING 3 Model No. PFEX22912.0 R0812A 35 76 12 53 38 52 14 11 51 37 63 74 36 53 38 37 52 9 2 5 61 51 55 87 55 54 35 34 54 33 30 27 31 55 12 88 65 62 89 64 7 78 88 62 19 34 84 49 89 48 40 59 82 72 66 28 75 57 72 81 67 73 66 15 73 45 71 43 79 44 58 24 23 86 68 4 4 66 50 69 18 69 60 21 48 81 21 1 41 8 23 50 83 56 24 58 73 83 30 85 63 66 39 85 34 10 73 45 16 86 71 44 79 32 68 42 29 43 70 26 41 28 67 34 11 84 78 77 34 49 87 80 13 57 56 20 4 25 69 26 42 17 6 22 72 77 69 69 69 46 47 69 23 72 66 ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: • the model number and serial number of the product (see the front cover of this manual) • the name of the product (see the front cover of this manual) • the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) LIMITED WARRANTY IMPORTANT: You must register this product within 30 days of the purchase date to avoid added fees for service needed under warranty. Go to www.proformservice.com/registration. ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and material, under normal use and service conditions. The frame is warranted for ve (5) years from the date of purchase. Parts and labor are warranted for ninety (90) days from the date of purchase. This warranty extends only to the original purchaser (customer). ICON’s obligation under this warranty is limited to repairing or replacing, at ICON’s option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customer’s responsibility. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided if the product is used as a store display model, if the product is purchased or transported outside the USA, if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used, or if the product is used for commercial or rental purposes. No other warranty beyond that specically set forth above is authorized by ICON. ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss of revenues or prots, loss of enjoyment or use, or costs of removal or installation; or other consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer. The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of merchantability or tness for a particular purpose are limited in their scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to the customer. This warranty provides specic legal rights; the customer may have other rights that vary from state to state. ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813 Part No. 331690 R0812A Printed in China © 2012 ICON IP, Inc.