Model No. PFEVEX73012.1 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: firstname.lastname@example.org 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@example.com 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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 EXERCISE GUIDELINES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23 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. 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. 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. 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. 3. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions. 11.The exercise bike should not be used by persons weighing more than 265 lbs. (120 kg). 4. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting. 12.Always keep your back straight while using the exercise bike; do not arch your back. 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. 13.The exercise bike does not have a freewheel; the pedals will continue to move until the flywheel stops. Reduce your pedaling speed in a controlled way. 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. 14.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. 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. 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM® 225 ZLX exercise bike. Cycling is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The 225 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: 3 ft. 7 in. (109 cm) Width: 2 ft. (61 cm) Weight:83 lbs. (38 kg) Heart Rate Monitor Console Handlebar Water Bottle Holder* Seat Knob Seat Post Knob Pedal Wheel *Water bottle is not included 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. M8 Split Washer (45)–4 M4 x 16mm Screw (40)–6 M8 Curved Washer (57)–2 M8 x 60mm Screw (43)–4 M8 x 25mm Screw (44)–6 M10 x 80mm Screw (36)–2 5 M4 x 22mm Screw (54)–2 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 (14) as shown. Tighten the two Leveling Feet (50) into the underside of the Rear Stabilizer (14). While a second person lifts the rear of the Frame (1), insert the Rear Stabilizer (14) into the Frame. Attach the Rear Stabilizer (14) with four M8 x 60mm Screws (43). 1 14 1 43 50 50 2. Orient the Front Stabilizer (2) as indicated by the sticker. 2 While a second person lifts the front of the Frame (1), attach the Front Stabilizer (2) to the Frame with two M10 x 80mm Screws (36). 2 1 6 36 3. Orient the Upright (3) as shown. Have a second person hold the Upright near the Frame (1). Locate the wire tie in the lower end of the Upright (3). Tie the wire tie to the Main Wire (31). Then, pull the upper end of the wire tie until the Main Wire is routed through the Upright. Tip: To prevent the Main Wire (31) from falling into the Upright (3), secure the Main Wire with the wire tie. 3 Wire Tie 3 31 Wire Tie 1 4. Tip: Avoid pinching the Main Wire (31). Set the Upright (3) on the Frame (1). 4 31 Attach the Upright (3) with four M8 x 25mm Screws (44) and four M8 Split Washers (45). Tip: Start all the Screws before fully tightening them. Avoid pinching the Main Wire (31) 3 44 44 45 45 1 7 5. Orient the Top Shield (9) as shown. Slide the Top Shield onto the Upright (3). Attach the Top Shield (9) to the Frame (1) with two M4 x 16mm Screws (40). Orient the Top Shield Cap (10) as shown. Press the Top Shield Cap onto the Left and Right Shields (17, 18). 5 40 3 9 10 17, 18 6. Orient the Seat (12) and the Seat Carriage (30) as shown. Attach the Seat to the Seat Carriage with four M8 Locknuts (37), four M8 Split Washers (45), and four M8 Washers (56). 1 6 12 30 56 45 8 56 45 37 37 7. Loosen and remove the Seat Knob (11) from the Seat Carriage (30). 7 12 Look underneath the Seat (12), and locate the Carriage Block (55) inside the Seat Carriage (30). Orient the Seat Post (5) as shown. Set the Seat Carriage (30) in the bracket on the Seat Post. Next, insert the Seat Knob (11) upward through the bracket on the Seat Post (5) into the hole in the Carriage Block (55). Then, tighten the Seat Knob. 55 30 5 11 8. Loosen and remove the Seat Post Knob (48) from the Frame (1). Next, insert the Seat Post (5) into the Frame (1), and press the Seat Post Bushing (20) downward into the Frame. Slide the Seat Post (5) upward or downward to the desired position, and then insert the Seat Post Knob (48) into the Frame and into one of the adjustment holes in the Seat Post. Then, tighten the Seat Post Knob. 8 Adjustment Holes 20 5 1 48 9 9. Hold the Console Plate (19) near the Upright (3). Insert the Main Wire (31) upward through the Console Plate. 9 31 Next, insert the Console Plate (19) into the Upright (3), and align the indicated large holes. 10.Have a second person hold the Handlebar (47) near the Upright (3). 19 Large Holes 3 10 Locate the Pulse Wire (52) in the Handlebar (47). Insert the Pulse Wire into the large hole in the Upright (3), and then pull the Pulse Wire out of the top of the Console Plate (19). 19 47 Attach the Handlebar (47) and the Console Plate (19) to the Upright (3) with two M8 x 25mm Screws (44) and two M8 Curved Washers (57). 52 57 44 10 3 11.The Console (6) 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. Remove the screws and the battery covers from the back of the Console, 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. 11 Battery Cover 6 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. 12.While a second person holds the Console (6) near the Console Plate (19), connect the wires on the Console to the Main Wire (31) and to the Pulse Wire (52). Insert the excess wire into the Console Plate (19) or into the Console (6). Tip: Avoid pinching the wires. Attach the Console (6) to the Console Plate (19) with four M4 x 16mm Screws (40). Receptacle 12 6 31 19 52 40 11 13.Attach the Water Bottle Holder (49) to the Upright (3) with two M4 x 22mm Screws (54). 13 49 3 54 14.Identify the Right Pedal (26), which is marked with an “R.” Using an adjustable wrench, firmly tighten the Right Pedal clockwise into the Right Crank Arm (59). Tighten the Left Pedal (not shown) counterclockwise into the Left Crank Arm (not shown). Adjust the strap on the Right Pedal (26) to the desired position, and press the end of the strap onto the tab on the Right Pedal. Adjust the strap on the Left Pedal (not shown) in the same way. 14 Strap 59 26 Tab 15.Make sure that all parts of the exercise bike are properly tightened. Note: Some hardware may be left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the exercise bike. 12 HOW TO USE THE EXERCISE BIKE HOW TO LEVEL THE EXERCISE BIKE HOW TO ADJUST THE SEAT POST 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. For effective exercise, the seat should 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. To adjust the seat post, first remove the seat post knob from the frame. Then, move the seat post upward or downward Seat to the desired posiPost tion, and insert the Knob seat post knob into the frame and into one of the adjustment holes in the seat post. Then, tighten the seat post knob. IMPORTANT: Do not adjust the seat post beyond the stop mark on the seat post. Leveling Feet HOW TO ADJUST THE SEAT To adjust the position of the seat, loosen the seat knob, move the seat forward or backward to the desired position, and then firmly tighten the seat knob. Seat Knob 13 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 15. To use a preset workout, see page 17. To use an iFit Live workout, see page 18. To use the sound system, see page 18. To use the user mode, see page 18. The console offers fourteen preset workouts—seven weight loss and seven 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 batterThe console also features the iFit interactive workout ies are installed (see assembly step 11 on page 11). system, which enables the console to accept iFit cards If there is a sheet of plastic on the display, remove the containing workouts designed to help you achieve plastic. specific fitness goals. Sulfur EBPE73012 PFEVEX73012.0 14 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 16). 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 7 Wt. Loss Workouts button or the 7 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 18. 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. 15 5. Measure your heart rate if desired. 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. 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. 6.When you are finished exercising, the console will turn off automatically. 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. 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. 16 HOW TO USE A PRESET WORKOUT 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. 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. 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. 2. Select a preset workout. To select a preset workout, press the 7 Wt. Loss Workouts button or the 7 Perform. Workouts button repeatedly until the number of the desired workout appears in the lower display. Profile 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. 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 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. 3. Begin pedaling to start the workout. 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. 4. Follow your progress with 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 resistance level for the current segment. See step 4 on page 15. 5. Measure your heart rate if desired. See step 5 on page 16. 6.When you are finished exercising, the console will turn off automatically. 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. 17 See step 6 on page 16. HOW TO USE AN IFIT WORKOUT HOW TO USE THE SOUND SYSTEM iFit cards are available separately. To purchase iFit cards, go to www.iFit.com or see the front cover of this manual. 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. 1. Turn on the console. Press any button or begin pedaling to turn on the console. 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. When you turn on the console, the display will turn on. A tone will sound and the console will be ready for use. THE USER MODE 2. Insert an iFit card and select a workout. 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 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. 1. Select 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. 2.Select a unit of measurement if desired. iFit Slot The console can show pedaling speed and distance in either miles or kilometers. iFit Card 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. Note: When you replace the batteries, it may be necessary to reselect the unit of measurement. Next, select the desired workout on the iFit card by pressing the increase and decrease buttons next to the iFit slot. 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. 3. View console usage information if desired. 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 on page 17. 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. 3.When you are finished exercising, remove the iFit card. 4.Exit the user mode. Remove the iFit card when you are finished exercising. Store the iFit card in a secure place. Press the Display Mode button to exit the user mode. 18 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise bike regularly. Replace any worn parts immediately. Next, locate the Reed Switch (21). Loosen, but do not remove, the M4 x 16mm Screw (40). 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. 13 CONSOLE TROUBLESHOOTING Most console problems are the result of low batteries. See assembly step 11 on page 11 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 16. 16 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback, the reed switch should be adjusted. 40 21 Using a flat screwdriver, remove the Top Shield Cap (10). Then, remove the two M4 x 16mm Screws (40) and lift the Top Shield (9) away from the frame. 40 Rotate the Pulley (13) until a Pulley Magnet (16) is aligned with the Reed Switch (21). Slide the Reed Switch slightly toward or away from the Pulley Magnet. Then, retighten the M4 x 16mm Screw (40). Rotate the pulley for a moment. Repeat these actions until the console displays correct feedback. 9 When the reed switch is correctly adjusted, reattach the top shield and the top shield cap. 10 19 HOW TO ADJUST THE DRIVE BELT Tip: It may be necessary to remove the right pedal. Using an adjustable wrench, turn the right pedal counterclockwise and remove it. 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. Hold the two M8 Locknuts (37) and loosen the two M8 x 16mm Screws (53). Next, loosen the M10 x 50mm Screw (33) until the Drive Belt (23) is tight. Then, hold the M8 Locknuts and tighten the M8 x 16mm Screws. To adjust the drive belt, you must remove the top shield cap, the top shield, and the right shield (see the instructions below). Using a flat screwdriver, remove the Top Shield Cap (10). Then, remove the two M4 x 16mm Screws (40) and lift the Top Shield (9) away from the frame. 23 37 40 9 33 53 10 Then, reattach the right shield, the top shield, and the top shield cap. Reattach the right pedal, if necessary. 40 40 18 40 40 Remove the five M4 x 16mm Screws (40) from the Right Shield (18). Then, gently move the Right Shield away from the frame. 20 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. 21 PART LIST Model No. PFEVEX73012.1 R0712A 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 Frame Front Stabilizer Upright Stabilizer Cap Seat Post Console Flywheel Assembly Left Crank Arm Top Shield Top Shield Cap Seat Knob Seat Pulley/Crank Rear Stabilizer Wheel Pulley Magnet Left Shield Right Shield Console Plate Seat Post Bushing Reed Switch/Wire Reed Switch Clamp Drive Belt Left Pedal/Strap Idler Right Pedal/Strap Crank Bearing Seat Post Cap Resistance Motor Seat Carriage Main Wire M10 Flange Nut 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 * * M10 x 50mm Screw Resistance Cable M4.2 x 16mm Screw M10 x 80mm Screw M8 Locknut M10 x 41mm Screw M8 x 20mm Bolt M4 x 16mm Screw M4 x 12mm Flange Screw Flywheel Axle M8 x 60mm Screw M8 x 25mm Screw M8 Split Washer Pulse Sensor Handlebar Seat Post Knob Water Bottle Holder Leveling Foot Handlebar Cap Pulse Wire M8 x 16mm Screw M4 x 22mm Screw Carriage Block M8 Washer M8 Curved Washer Crank Right Crank Arm 5/16" Flange Screw Crank Arm Cap Snap Ring User’s Manual Assembly Tool 1 1 1 2 1 1 1 1 1 1 1 1 1 1 2 2 1 1 1 1 1 1 1 1 1 1 2 1 1 1 1 2 1 1 3 2 10 2 4 17 4 1 4 6 12 2 1 1 1 2 2 1 2 2 1 4 2 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. 22 EXPLODED DRAWING Model No. PFEVEX73012.1 R0712A 40 40 6 40 40 40 19 51 40 40 17 18 55 51 40 40 46 12 5 11 30 56 56 45 45 10 37 37 61 41 24 3 46 40 35 9 54 44 49 20 27 15 28 48 21 40 44 44 38 45 45 22 36 1 8 32 29 34 47 31 40 57 60 62 52 15 42 27 62 37 7 38 2 45 58 16 37 4 32 53 33 50 35 14 37 25 39 45 16 23 43 43 26 59 4 35 60 50 23 61 13 39 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. 336293 R0712A Printed in China © 2012 ICON IP, Inc.
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