Model No. PFEVEX74012.0 Serial No. Write the serial number in the space above for reference. USER’S MANUAL Serial Number Decal (under frame) QUESTIONS? If you have questions, or if there are missing parts, please contact us: UNITED KINGDOM Call: 08457 089 009 From Ireland: 053 92 36102 Website: www.iconsupport.eu E-mail: [email protected] Write: ICON Health & Fitness, Ltd. c/o HI Group PLC Express Way CASTLEFORD WF10 5QJ UNITED KINGDOM AUSTRALIA Call: 1800 993 770 E-mail: [email protected] Write: ICON Health & Fitness PO Box 635 WINSTON HILLS NSW 2153 AUSTRALIA CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. www.iconeurope.com 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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 EXERCISE GUIDELINES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover RECYCLING INFORMATION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 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. Misuse of this machine may result in serious injury. Read user’s manual prior to use and follow all warnings and instructions. Do not allow children on or around machine. User weight must not exceed 275 pounds. This product should always be used on a level surface. This product is not intended for therapeutic use. Replace label if damaged, illegible, or removed. 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. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 8. Keep children under age 12 and pets away from the exercise bike at all times. 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. 2. Use the exercise bike only as described in this manual. 3. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions. 10.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 general. 4. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting. 11.The exercise bike should not be used by persons weighing more than 275 lbs. (125 kg). 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. 12.Always keep your back straight while using the exercise bike; do not arch your back. 13.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. 6. Place the exercise bike on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is at least 2 ft. (0.6 m) of clearance around the exercise bike. 7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM® 425 ZLX exercise bike. Cycling is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The 425 ZLX exercise bike provides a selection of features designed to make your workouts at home more effective and enjoyable. 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 benefit, read this manual carefully before you use the exercise bike. If you have questions after Length: 4 ft. 5 in. (135 cm) Width: 2 ft. (61 cm) Weight:99 lbs. (45 kg) Console Handlebar Accessory Tray Pedal Backrest Seat Adjustment Handle Wheel Heart Rate Monitor Handle Leveling Foot 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 Washer (80)–2 M6 Split Washer (79)–2 M6 x 36mm Screw (69)–2 M10 Jam Nut (57)–2 M8 x 15mm Screw (78)–4 M4 x 16mm Screw (61)–4 M8 x 20mm Screw (55)–3 M8 x 40mm Screw (58)–4 M6 x 16mm Screw (60)–2 M8 x 30mm Screw (56)–1 M10 x 80mm Screw/Bolt (54)–4 5 ASSEMBLY • Assembly requires two persons. • In addition to the included tool(s), assembly requires the following tools: • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you complete all assembly steps. one Phillips screwdriver one adjustable wrench • To identify small parts, see page 5. Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools. 1. Orient the Rear Stabilizer (31) as shown. 1 While a second person lifts the rear of the Frame (1), attach the Rear Stabilizer (31) to the Frame with two M10 x 80mm Bolts (54) and two M10 Jam Nuts (57). 57 31 1 54 2. Orient the Front Stabilizer (32) as indicated by the sticker. 2 While a second person lifts the front of the Frame (1), attach the Front Stabilizer (32) to the Frame with two M10 x 80mm Screws (54). 32 1 6 54 3. Orient the Upright (2) as shown. Have a second person hold the Upright near the Frame (1). 3 Locate the wire tie inside the Upright (2). Tie the lower end of the wire tie to the ends of the Main Wire (53) and the Frame Pulse Wire (42). Then, pull the other end of the wire tie upward until the Main Wire (53) and the Frame Pulse Wire (42) are routed completely through the Upright (2). 42 Wire Tie 1 4. Tip: Avoid pinching the wires. Set the Upright (2) on the Frame (1). 2 Wire Tie 4 53 78 Attach the Upright (2) to the Frame (1) with four M8 x 15mm Screws (78). 2 Avoid pinching the wires 5. Orient the Shield Cover (12) as shown. Then, insert the Main Wire (53) and the Frame Pulse Wire (42) upward through the Shield Cover. 1 5 42 Slide the Shield Cover (12) onto the Upright (2). Then, press the Shield Cover into the Right and Left Frame Shields (38, 39). 53 12 2 39 7 38 6. Orient the Console Plate (11) as shown. Then, insert the Main Wire (53) and the Frame Pulse Wire (42) upward through the Console Plate. 6 11 53 Tip: Avoid pinching the wires. Insert the Console Plate (11) into the Upright (2). 42 Orient the Handlebar (13) as shown. Tip: Avoid pinching the wires. Attach the Handlebar and the Console Plate (11) to the Upright (2) with two M8 x 20mm Screws (55). Avoid pinching the wires 2 13 55 7. The Console (4) 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 you insert batteries. Otherwise, you may damage the console displays or other electronic components. 7 Battery Cover 4 Remove the battery covers from the back of the Console (4), 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 Receptacle 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. While a second person holds the Console (4) near the Console Plate (11), connect the wires on the Console to the Main Wire (53) and to the Frame Pulse Wires (42). Insert the excess wire into the Console Plate (11) or into the Console (4). Tip: Avoid pinching the wires. Attach the Console (4) to the Console Plate (11) with four M4 x 16mm Screws (61). 8 4 53 42 11 61 61 Avoid pinching the wires 9. Orient the Adjustment Lever (15) as shown. Attach the Adjustment Lever to the Brake Axle (16) with two M6 x 16mm Screws (60), two M6 Split Washers (79), and two M6 Washers (80). 9 16 79 60 10.Orient the Backrest Frame (5) as shown. Attach the Backrest Frame to the Seat Carriage (3) with an M8 x 20mm Screw (55) and an M8 x 30mm Screw (56). 10 15 80 56 3 5 9 55 11.Orient the Seat (8) and Seat Frame (7) assembly as shown. Attach the Seat Frame to the Seat Carriage (3) with four M8 x 40mm Screws (58). 11 8 58 7 58 3 12.Orient the Backrest (6) as shown. Attach the Backrest to the Backrest Frame (5) with two M6 x 36mm Screws (69). 12 6 69 5 13.Plug the Seat Frame Pulse Wire (22) into the receptacle in the Left Seat Shield (41). 13 22 Receptacle 41 10 14.Identify the Right Pedal (36), which is marked with an “R.” 14 83 Strap Using an adjustable wrench, firmly tighten the Right Pedal (36) clockwise into the Right Crank Arm (83). 36 Firmly tighten the Left Pedal (not shown) counterclockwise into the Left Crank Arm (not shown). Tab Adjust the right strap to the desired position, and press the ends of the straps onto the tabs on the Right Pedal (36). Adjust the strap on the Left Pedal (not shown) in the same way. 15.Make sure that all parts are properly tightened before you use the exercise bike. Note: After assembly is completed, some extra parts may be left over. Place a mat beneath the exercise bike to protect the floor. 11 HOW TO USE THE EXERCISE BIKE HOW TO ADJUST THE SEAT HOW TO MOVE THE EXERCISE BIKE The seat can be adjusted forward or backward to the position that is the most comfortable. To adjust the seat, push downward on the adjustment handle, slide the seat to the desired position, and then pull upward on the adjustment handle to lock the seat in place. To move the exercise bike, hold the handle on the rear stabilizer and carefully lift it until the exercise bike can be moved on the front wheels. Carefully move the exercise bike to the desired location and then lower it. Adjustment Handle HOW TO LEVEL THE EXERCISE BIKE If the exercise bike rocks slightly on your floor during use, turn one or both of the leveling feet on the rear stabilizer until the rocking motion is eliminated. HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps, first pull the ends of the straps off the tabs on the pedals. Adjust the straps to the desired position, and then press the ends of the straps onto the tabs. Handle Tab 12 Leveling Feet CONSOLE DIAGRAM FEATURES OF THE CONSOLE For example, lose unwanted pounds with the 8-week Weight Loss workout. iFit workouts control the resistance of the pedals while the voice of a personal trainer coaches you through your workouts. iFit cards are available separately. To purchase iFit cards, go to www.iFit.com or see the front cover of this manual. The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When you use the manual mode of the console, you can change the resistance of the pedals with the touch of a button. As you exercise, the console will provide continuous exercise feedback. You can even measure your heart rate using the handgrip heart rate monitor. 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. To use the manual mode, see page 14. To use a preset workout, see page 15. To use an iFit workout, see page 16. To use the sound system, see page 17. To use the user mode, see page 17. The console offers eighteen preset workouts—nine weight loss and nine performance workouts. Each preset workout automatically changes the resistance of the pedals and prompts you to vary your pedaling speed as it guides you through an effective workout. 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 also features the iFit interactive workout system, which enables the console to accept iFit cards containing workouts designed to help you achieve specific fitness goals. Sulfur EBS299211 EBPE74012 21952 PFEVEX74012 13 HOW TO USE THE MANUAL MODE Profile—When a workout is selected, this display mode will show a profile of the resistance settings of the workout. 1. Turn on the console. Pulse—This display mode will show your heart rate when you use the handgrip heart rate monitor (see step 5 on page 15). 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. Resistance (Res)—This display mode will show the resistance level of the pedals for a few seconds each time the resistance level changes. 2. Select the manual mode. Speed—This display mode will show your pedaling speed in miles per hour or kilometers per hour. When you turn on the console, the manual mode will be selected automatically. 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. If you have selected a workout, reselect the manual mode by pressing the 9 Wt. Loss Workouts button or the 9 Perform. Workouts button repeatedly until a track appears in the upper display. 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. 3.Begin pedaling and change the resistance of the pedals as desired. As you pedal, change the resistance of the pedals by pressing the Resistance increase and decrease buttons. Press the Display Mode button repeatedly to view the desired workout information. To reset the display to zero, press the On/Reset button. Note: After you press the buttons, it will take a moment for the pedals to reach the selected resistance level. Note: The console can show pedaling speed and distance in either miles or kilometers. To view or change the unit of measurement, see THE USER MODE on page 17. 4. Follow your progress with the display. The display can show the following workout information: Change the volume level of the console by pressing the volume increase and decrease buttons. Calories—This display mode will show the approximate number of calories you have burned. Distance—This display mode will show the distance that you have pedaled in miles or kilometers. 14 5. Measure your heart rate if desired. HOW TO USE A PRESET WORKOUT If there are sheets Contacts of plastic on the metal 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 9 Wt. Loss Workouts button or the 9 Perform. 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 resistance levels 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. 6.When you are finished exercising, the console will turn off automatically. Each workout is divided into several one-minute segments. One resistance level and one goal speed is programmed for each segment. Note: The same resistance level and/or 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. If the pedals do not move for several minutes, the console will turn off and the display will be reset. 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 resistance level for the current segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a different resistance level is programmed for the next segment, the resistance level will appear in the display for a few seconds to alert you. The resistance of the pedals will then change. 15 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 AN IFIT WORKOUT 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. Press any button or begin pedaling to turn on the console. If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment. 2. Insert an iFit card and select a workout. iFit cards are available separately. To purchase iFit cards, go to www.iFit.com or see the front cover of this manual. 1. 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. To use an iFit workout, insert an iFit card into the iFit slot; make sure that the iFit card is oriented so that the metal contacts are face down and are facing the slot. When the iFit card is properly inserted, the indicator next to the slot will turn on. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. 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. iFit Slot iFit Card 4. Follow your progress with the display. See step 4 on page 14. Next, select the desired workout on the iFit card by pressing the increase and decrease buttons next to the iFit slot. 5. Measure your heart rate if desired. See step 5 on page 15. A profile of the resistance levels 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. 6.When you are finished exercising, the console will turn off automatically. See step 6 on page 15. A moment after you select a workout, the voice of a personal trainer will begin guiding you through your workout. iFit workouts function in the same way as preset workouts. To use the workout, see steps 3 to 6 starting on page 15. 3.When you are finished exercising, remove the iFit card. Remove the iFit card when you are finished exercising. Store the iFit card in a secure place. 16 HOW TO USE THE SOUND SYSTEM 2. Select a unit of measurement if desired. 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 console can show pedaling speed and distance in either miles or kilometers. The upper display will show the selected unit of measurement. An E for English miles or an M for metric kilometers will appear in the upper display. To change the unit of measurement, press the Resistance decrease button repeatedly. 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. Note: When you replace the batteries, it may be necessary to reselect the unit of measurement. 3. View console usage information if desired. THE USER MODE The console features a user mode that allows you to select a unit of measurement for the console and to view console usage information. The center display will show the total number of hours that the console has been used since the exercise bike was purchased. The lower display will show the total distance that the pedals have moved since the exercise bike was purchased. 1. Select the user mode. 4.Exit the user mode. 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. Press the Display Mode button to exit the user mode. 17 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise bike regularly. Replace any worn parts immediately. Next, locate the Reed Switch (46). Loosen, but do not remove, the M4 x 16mm Screw (61). To clean the exercise bike, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight. 43 61 46 CONSOLE TROUBLESHOOTING 44 Most console problems are the result of low batteries. See assembly step 7 on page 8 for battery replacement instructions. If the console does not display your heart rate when you use the handgrip heart rate monitor, see step 5 on page 15. Next, rotate the Pulley (43) until a Magnet (44) is aligned with the Reed Switch (46). Slide the Reed Switch slightly toward or away from the Magnet. Then, retighten the M4 x 16mm Screw (61). HOW TO ADJUST THE REED SWITCH Rotate the Pulley (43) for a moment. Repeat these actions until the console displays correct feedback. If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, you must first remove the Shield Cover (12). Using a flat screwdriver, release the tabs on the Shield Cover, and then lift the Shield Cover away from the frame. When the reed switch is correctly adjusted, reattach the shield cover. 12 18 HOW TO ADJUST THE DRIVE BELT Hold the two M8 Locknuts (67) and loosen the two M8 x 16mm Flat Head Screws (73). Next, loosen the M10 x 35mm Hex Screw (74) until the Drive Belt (77) is tight. Then, hold the M8 Locknuts and tighten the M8 x 16mm Flat Head Screws. If you can feel the pedals slip while you are pedaling, even when the resistance is adjusted to the highest level, the drive belt may need to be adjusted. To adjust the drive belt, you must remove the right pedal, the shield cover, and the right frame shield (see the instructions below). 77 Using an adjustable wrench, turn the right pedal counterclockwise and remove it. See HOW TO ADJUST THE REED SWITCH on page 18 and remove the Shield Cover (12). 73 Next, see the EXPLODED DRAWING near the end of this manual and remove the M4 x 16mm Screws (61) from the Right and Left Frame Shields (38, 39). Then, gently remove the Right Frame Shield. 67 74 Then, reattach the right frame shield, the top shield, and the right pedal. 19 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. 20 PART LIST Model No. PFEVEX74012.0 R0412A Key No. Qty. Description Key No. Qty. Description 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 Frame Upright Seat Carriage Console Backrest Frame Backrest Seat Frame Seat Carriage Rail Pulse Sensor Console Plate Shield Cover Handlebar Adjustment Handle Adjustment Lever Brake Axle Handgrip Handlebar Cap Square Seat Frame Cap Backrest Frame Cap Round Seat Frame Cap Seat Frame Pulse Wire Locking Grommet Carriage Bumper Brake Brake Plate Brake Spacer Roller Axle Upper Roller Lower Roller Rear Stabilizer Front Stabilizer Stabilizer Cap Leveling Foot Wheel Right Pedal/Strap Left Pedal/Strap Right Frame Shield Left Frame Shield Right Seat Shield Left Seat Shield Frame Pulse Wire Pulley Magnet 45 46 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 * * Bearing Reed Switch Clamp Resistance Mechanism Flywheel Axle Idler Resistance Motor Resistance Cable Main Wire M10 x 80mm Screw/Bolt M8 x 20mm Screw M8 x 30mm Screw M10 Jam Nut M8 x 40mm Screw M4 x 16mm Bright Screw M6 x 16mm Screw M4 x 16mm Screw M6 x 20mm Screw Seat Bracket M6 x 42mm Screw 1/4" x 1/2" Screw M6 x 16mm Screw M8 Locknut M8 x 42mm Bolt M6 x 36mm Screw M10 x 41mm Shoulder Screw M10 Flange Nut M8 x 20mm Bolt M8 x 16mm Flat Head Bolt M10 x 35mm Hex Screw M4 x 12mm Screw M8 Split Washer Drive Belt M8 x 15mm Screw M6 Split Washer M6 Washer Crank Left Crank Arm Right Crank Arm 5/16" Flange Screw Crank Arm Cap Snap Ring Assembly Tool User’s Manual 1 1 1 1 1 1 1 1 1 2 1 1 1 1 1 1 2 2 2 2 2 1 1 2 1 1 2 4 2 2 1 1 2 2 2 1 1 1 1 1 1 1 1 2 2 1 1 1 1 1 1 1 1 4 3 1 2 4 1 2 18 8 2 4 2 2 10 4 2 2 2 4 2 1 4 4 1 4 12 12 1 1 1 2 2 2 – – Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated. 21 22 69 20 5 6 20 22 7 27 66 25 79 80 29 26 30 21 16 80 79 60 28 80 27 62 79 3 56 23 58 10 63 80 29 79 79 30 80 55 79 62 61 24 15 62 68 10 80 67 28 65 64 58 19 21 9 14 61 24 8 13 68 67 4 17 55 18 12 11 17 18 2 61 78 EXPLODED DRAWING A Model No. PFEVEX74012.0 R0412A 23 34 61 33 61 37 54 61 39 31 61 85 41 84 57 61 82 34 52 71 57 49 61 48 46 1 33 45 42 74 61 61 47 59 86 67 50 51 75 76 73 44 67 86 67 40 73 71 45 70 77 76 35 61 53 43 72 81 44 32 61 72 83 38 54 61 35 84 85 61 70 36 EXPLODED DRAWING B Model No. PFEVEX74012.0 R0412A 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) RECYCLING INFORMATION This electronic product must not be disposed of in municipal waste. To preserve the environment, this product must be recycled after its useful life as required by law. Please use recycling facilities that are authorized to collect this type of waste in your area. In doing so, you will help to conserve natural resources and improve European standards of environmental protection. If you require more information about safe and correct disposal methods, please contact your local city office or the establishment where you purchased this product. Part No. 328506 R0412A Printed in China © 2012 ICON IP, Inc.
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