- Icon Heath & Fitness
Contents
1. HOW TO PLUG IN THE POWER ADAPTER IMPORTANT If the exercise bike has been exposed to cold temperatures allow it to warm to room temperature before plugging in the power adapter If you do not do this you may damage the console displays or other electronic components Plug the power adapter into the receptacle on the frame of the exercise bike Next plug the power adapter into the plug adapter Then plug the plug adapter into an appropriate Electric outlet that is UK properly adaptor installed in accordance with all local codes and ordinances HOW TO MESURE YOUR HEART RATE Measure your heart rate if desired You can measure you heart rate using the handgrip pulse sensor If there are sheets of plastic on the metal contacts on the handgrip pulse sensor remove the plastic In addition make sure that your hands are clean To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected your heart rate will be shown in the display For the most accurate heart rate reading hold the contacts for at least 15 seconds 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 metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcoh2. 2 Select the body Fat Test Press the UP and DOWN button to select the Body Fat program Wait until the FAT begin flashing Press the ENTER button to validate This is a special test designed to calculate users body fat pourcentage FAT Base Metabolic Rate Body Mass Index and provide you a body Type 3 Entering your datas Height is flashing adjust to your size with the button Up and Down and then validate with ENTER Adjust in the same way the value of WEIGTH AGE SEX and validate each time by pressing ENTER Then press the ST SP button in order to start to calculate During the body fat measurement place both your palms on the contact pads The test result are FAT The total body fat in our body measured by percentage BMR Metabolic Rate metabolism 15 the energy measured in calories expended by the body at rest to maintain normal bodily function BMI means Body Mass Index which 15 used for body shape building During the body fat measurement if your palms do not contact the pulse sensor well the computer cannot receive any signal and it will display ERROR2 Press START STOP to try again During the test you cannot exit the test when press any button After the test finish press UP DOWN to exit the body fat measurement program and switch to other program Body Shape Slim Healthy Fleshy Over WT Obese CES BODYI BODY2 BODY3 BODYA BODYS Male lt 30 ye
3. 30 min utes with your heart rate in your training zone During he 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 prob lems EXERCISE FREQUENCY 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 ex ercise 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 EXPLODED DRAWING Model No PFIVEX87112 0 part 1 EXPLODED DRAWING Model No PFIVEX87112 0 part 2 46 Fi PA 40 4344 45 47 3 A 4 5 8 58 36 61 O 65 Fl 63 62 29 PART LIST Model PFIVEX87112 0 Item Description Main frame Round end cap Handlebar foam grip Meter JS10251 Handlebar Front handlebar cover Allen bolt M8x15 Pulse sensor wire Rear handlebar cover Tapping screw ST4 2x18 Handlebar post Extension sensor wire Mast shield Lower sensor wire Screw M5X12 Roller end cap Cross tapping screw ST3 5x20 Front stabilizer Arc washer D8x019x1 5xR30 Allen bolt M8x75 Pedal Crank
4. Leveler end cap Rear stabilizer Allen bolt M8x90 Arc washer d8x2x 25xR39 Pop pin knob M16x1 5x32 Saddle post bushing Saddle post Knob nut M10 Flat washer d10 Square end cap U shaped slider Horizontal saddle post Saddle Spring washer d8 Adapter Flat washer d5 SANA D O a N Item Description T shaped bolt M8x65 Spacer Flat washer D8 Hex nut M10x1 Bolt M6x60 Spacer Cone spacer Hex thin nut M10x1 Flywheel Flywheel axle Chain wheel Tension cable Hex bolt M6x15 Spring washer D6 Flat washer D6 Washer D12 Magnetic board axle Magnetic board Magnetic Spring Nylon nut M8 Idle wheel Spring Idle wheel contod Bolt M8x20 5 Flange bolt M8x25 Axle Belt Belt tray Washer D17 Bearing Motor Sensor Screw ST3x10 Spacer Chain cover Screw M4X18 15 i Bp apa aga NA MH MONS 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 IMPOR
5. free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size Cet appareil doit toujours tre utilis sur une surface plan Remplacez l autocollant s il est endommag illisible ou manquant LH IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your bike before using it 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 2 Use this bike only as described in this manual 3 It is the responsibility of the owner to ensure that all users of the bike are adequately informed of all precautions 4 The bike is intended for home use only Do not use the bike in a commercial rental or institutional setting 5 Keep the bike indoors away from moisture and dust Place the bike ona level surface with a mat beneath it to protect the floor or carpet Make sure that there is at least 3 ft 0 9 m of clearance in the front and rear of the bike and 2 ft 0 6 m on each side 6 Inspect and properly tighten all parts regularly Replace any worn parts immediately 7 Keep children under age 12 and pets away from the bike at al
6. 6 amp 9 properly and then secure them together with the cross screw 10 as shown III Insert one side of adapter 37 into the tail of bike and another plug insert to power supply Now your machine is ready for use HOW OPERATE THE EXERCISE CYCLE HOW TO ADJUST THE HEIGHT AND THE LATERAL POSITION OF THE SEAT 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 height of the seat first loosen the seat post knob Next pull the knob slide the seat post upward or downward to the desired position and then release the knob Move the seat post upward or downward slightly to make sure that the knob is engaged in one of the adjustment holes in the seat post Then tighten the knob To adjust the lateral position of the seat first loosen the seat knob a few turns Then move the seat forward or backward to the desired position and firmly tighten the seat knob HOW TO ADJUST THE ANGLE OF THE HANDLEBAR To adjust the angle of the handlebar loosen the pivot handle rotate the handlebar to the desired angle and then retighten the pivot handle HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps first pull the ends of the pedal straps off the tabs on the pedals Adjust the pedal straps to the desired position and then press the ends of the pedal straps onto the tabs
7. TANT RECYCLING INFORMATION FOR E U CUSTOMERS This electronic product must not be disposed of in municipal waste To preserve the environment this product must 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 SPECIFICATION Open Dimension Lxx h 104 x 52 x 141 cm Product Weight 31 Printed in China 2012 Icon Health amp Fitness Inc
8. When you turn on the console the word MANUAL will flash on the display if not press ENTER during 3 secondes and it will reset the computer When MANUAL is flashing press ENTER in order to select it 3 Entering your datas Time is flashing use UP and DOWN to select the value and press ENTER Distance will flash set the value on the same way and press enter to validate Do the same for Calories and finally press START STOP to begin the program For a quicker start press the Quick start button and start pedaling 4 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 There are sixteen resistance levels Note After you ve pressed the buttons it will take a moment for the pedals to reach the selected resistance level 5 Follow your progress with the display The console displays the elapsed time and the distance you ve pedaled Note When a smart program is selected the display will show the time remaining in the program instead of the elapsed time It also displays your pedaling speed in RPM the calories and fat calories you ve burnt and also your heart rate when you use the handgrip pulse sensor 6 Measure your heart rate if desired see HOW TO MEASURE YOUR HEART RATE page 8 7 When you are finished exercising the console will automatically turn to sleeping mode If the pedals do not move for a few seconds t
9. ars old lt 14 14 20 20 1 25 25 1 35 gt 35 Male gt 30yearsold lt 17 17 23 23 1 28 28 14 38 gt 38 Female lt 30 years oid lt I7 17 24 24 130 30 14 40 gt 40 Female gt 30 yearsold lt 20 20 27 27 14 33 33 1 43 gt 43 EXERCISE GUIDELINES A WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Vari ous factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 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 EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper in tensity 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 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 125 120 115 110 105 95 90 gt 20 30 40 50 60 70 80 To find the proper intensity level find your age at th
10. e bottom of the chart ages are rounded off to the near est 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 high est number is the heart rate for aerobic exercise 12 Burning Fat To burn fat effectively you must exer cise 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 af ter 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 exer cise until your heart rate is near the lowest number in your training one For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise 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 WORKOUT GUIDELINES 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 prepara tion for exercise Training Zone Exercise Exercise for 20 to
11. he console will turn to sleeping mode If the pedals do not move and the console buttons are not pressed for a few minutes the temperature will appear on the display and then the console will automatically turn off HOW TO USE THE PRESET PROGRAMS 1 Turn on the console To turn on the console press any button on the console or simply begin pedaling The entire display will light for a moment the console will then be ready for use 2 Select a program When you turn on the console the word MANUAL will flash on the display Press Up or DOWN in order to select the program select it according to your goals and to the profile shown on the display Press ENTER to validate Note Programs 2 3 4 6 and 7 being Performance programs and programs 1 5 8 9 and 10 being Endurance programs Consult a coach for more details on the selection and use of a program The profile will flash on the display 3 Entering your datas You ll then be able to choose the goal of your workout time distance and calorie Select the data with UP and DOWN then press ENTER Do the same for Distance and Calories Then press START STOP to start For a quicker start press the Quick start button and start pedaling 4 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 There are sixteen resistance levels Note After you ve pressed the button
12. l times 8 The bike should not be used by persons weighing more than 250 Ibs 115 kg 9 Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the bike Always wear athletic shoes for foot protection while exercising 10 Hold the handlebars or the upper body arms when mounting dismounting or using the bike 11 The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 12 Keep your back straight while using the 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 BEFORE YOU BEGIN Thank you for purchasing the ProForm Racer 5 0 The bike provides an array of features de signed to make your workouts at home more ef fective and enjoyable For your benefit read this manual carefully be fore you use the bike If you have questions after reading this manual please see the front cover of this manual To help us assist you note the prod uct model number and serial number before contacting us The model number is PFIVEX87112 0 and the lo cation of the serial number decal are shown on the front cover of this manual ASSEMBLY Assembly requires two persons Place all parts of the elliptical exercise
13. ndle bar post 11 through the computer bracket on the top Attach the front handlebar cover on the handlebar 5 and adjust the handlebar 5 to a proper posi tion then tighten handlebar 5 to the handlebar post 11 with the Bolt 39 spacer 40 and flat washer 41 as shown STEP 4 Attach the pedals 21L R to the cranks 22L R respectively viewed from the rid er s exercising position Always make sure the pedals are secure ly tightened before any exercise Note Both pedals are labeled L FOR LEFT and R FOR RIGHT To tighten the Left pedal in COUNTERCLOCKWISE di rection and the Right pedal in the CLOCK WISE direction STEPS I Attach the saddle 35 to the horizontal saddle post 34 tighten with the screw and nut under the saddle II Adjust the horizontal saddle post 34 longitudinal sepa ration then fix the horizontal saddle post 34 on the verti cal saddle post 29 secured it with the flat washer 31 and knob nut 30 as shown Ill Insert the saddle post 29 into the main frame 1 se cured with the knob 27 at a proper height as shown STEP 6 Connect all the wires 8 amp 12 to the wires come from the meter 4 and then install the meter 4 onto the meter bracket on the top of the handlebar post 11 secured it with the screws 15 and flat washers 38 as shown 1 Attach the rear handlebar cover 9 to the han dlebar post 11 fit the front and rear covers
14. ol abrasives or chemicals to clean the contacts CONSOLE FEATURES TOUCH SCREEN Follow your progress with the display The console has a large touch screen that shows the following workout information Speed This display shows your pedaling speed in revolutions per minute rpm Time This display shows the elapsed time Note When a smart program is selected the display will show the time remaining in the program instead of the elapsed time Distance This display shows the distance you have pedaled in total revolutions Calories This display shows the approximate number of calories you have burnt Pulse This display shows your heart rate when you use the handgrip pulse sensor Watts This display shows the watts you developed during the workout HOW TO USE THE CONSOLE Make sure that the adapter is plugged see page 8 HOW TO PLUG THE POWER ADAPTER If there is a sheet of clear plastic on the face of the console remove it 1 Turn on the console To turn on the console press any button on the console or simply begin pedaling 2 Press the touch screen buttons ENTER Pressing ENTER in order to validate the data UP and DOWN By pressing these buttons you will increase or decrease the value during the preset or to adjust the resistance START STOP For a quick start press this button to start the counting of the console it will start from 0 RECOVERY Press this button to use
15. press any button on the console or simply begin pedaling The entire display will light for a moment the console will then be ready for use 2 Select a Custom program When you turn on the console the word MANUAL will flash on the display Press Up or DOWN in order to select the custom program you want Press ENTER to validate 3 Enter your data Time is flashing use UP and DOWN to select the value and press ENTER Distance will flash set the value on the same way and press enter to validate Do the same for Calories The user is now free to modify the values of resistance there are 16 levels of resistance This profile will be saved in the console after the set up Once your program is selected and after having pressed the ENTER button the first column start flashing and you can press up and down to increase or decrease the values and create your profile Press ENTER to validate the value You will then be able to adjust the values for the second column and so on Do the same for the 10 columns Then press START STOP to start 11 5 When you are finished exercising the console will automatically turn off If the pedals do not move for a few seconds the word STOP will appear in the display and the console will turn off At the end of a program you will hear a tone and the program will flash BODYFAT TEST 1 Turn on the console To turn on the console press any button on the console or simply begin pedaling
16. r in a cleared area and re move the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included tool s assembly requires a Phillips screwdriver and an adjustable wrench As you assemble the exercice bike use the drawings below to identify small parts 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 parentheses 15 the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled I 9 26 CPCS 20 2PCS crs dy 36 4PCS 5 13 14 15 1 STEP 1 Attach the front stabilizer 18 to the main frame 1 with the Allen bolts 20 Spring washer 36 and Arc washers 19 then fix the rear stabilizer 24 to the main frame 1 with the Allen bolts 25 Spring washer 36 and Arc washers 26 as shown STEP 2 Slip the Mast shield 13 onto the handlebar post 11 Il Connect the lower sensor wire 14 to the exten sion sensor wire 12 Fix the handlebar post 11 on the main frame 1 using the Allen bolts 7 spring washers 36 and flat washers 41 as shown IV Slip down the Mast shield 13 and fit in the place STEP 3 Feed the pulse sensor wires 8 out of the ha
17. rrrO FOred PERFORMANCE INNOVATION USER S MANUAL Model No PFIVEX87112 0 Serial No Write the serial number in the space above for reference QUESTIONS 2 If you have questions or if there are missing parts please contact us UK Call 08457 089 009 From Ireland 053 92 36102 Website www iconsupport eu E mail csuk iconeurope com Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual Visit our website for future reference www iconsu ort eu TABLE OF CONTENTS WARNING DECAL PLACEMENT tad 1 IMPORTANT PRECAUTIONS compres rei pag a EE ae 3 BEFORE YOUBEGIN 5 ds 4 ASSEMBLY seggi Ei AA ARA ES A Id EE RE AAA 5 HOW 10 OPERATE THE BIKE eaten tees ee RR dO ES Num dd oa mra ate i 8 HOW TO MEASURE YOUR PULSE SERIO hit ace Rex pee aee ences 8 CONSOLE FEATURES oett sio cei ume 9 EXERCISE GUIDELINES asirios transpirable 12 EXPLODED DRAWINGS SEs 13 PART LIST TET 15 ORDERING REPLACEMENT PARTS Last page This drawing shows the location s of the warning decal s If a decal is miss ing or illegible call the telephone num ber on the front cover of this manual and request a
18. s it will take a moment for the pedals to reach the selected resistance level 5 When you are finished exercising the console will automatically turn off If the pedals do not move for a few seconds the console will turn off At the end of a program you will hear a tone and the program will flash WATT PROGRAM 1 Turn on the console To turn on the console press any button on the console or simply begin pedaling The entire display will light for a moment the console will then be ready for use 2 Select a Watt program When you turn on the console the word MANUAL will flash on the display Press Up or DOWN in order to select the program WATT The WATT will flash on the display Press ENTER to validate 3 Entering your datas You ll then be able to choose the goal of your workout time distance and calorie Select the data with UP and DOWN then press ENTER Do the same for Distance Calories and WATT Then press START STOP to start NOTE Since this program is based on your speed you cannot change the resistance of the pedals as desired 4 When you are finished exercising the console will automatically turn off If the pedals do not move for a few seconds the console will turn off At the end of a program you will hear a tone and the program will flash HEART RATE CONTROL PROGRAMS 1 Turn on the console To turn on the console press any button on the console or simply begin pedaling The entire di
19. splay will light for a moment the console will then be ready for use 2 Select a Heart Rate program When you turn on the console the word MANUAL will flash on the display Press Up or DOWN in order to select one program Heart 10 Rate The HR program will flash on the display Press ENTER to validate Press UP and DOWN to choose your heart rate goal 55 75 ou 90 of your maximum heart rate or your precise goal TARGET HR The HRC is calculated as follow 220 your age Fr instance for a person of 35 years old 220 35 185 pulse min 3 Entering your datas You ll then be able to choose the goal of your workout time distance and calorie Select the data with UP and DOWN then press ENTER Do the same for Distance Calories and AGE Then press START STOP to start Note Take care to provide the right AGE in order to calculate correclty the of maximum Heart Rate During your heart rate control program you cannot modify the resistance the level of resistance changes automatically forcing you to reach your heart rate goal Note You have to leave your hands on the contacts 5 When you are finished exercising the console will automatically turn off If the pedals do not move for a few seconds the word STOP will appear in the display and the console will turn off At the end of a program you will hear a tone and the program will flash USER SETTING PROGRAMS 1 Turn on the console To turn on the console
20. the Pulse recovery test only available at the end of a program 3 Start pedaling and follow your progress with the display While you exercise the console will display the selected mode 4 When you are finished exercising the console will automatically turn off If the pedals do not move for a few seconds the word STOP will appear in the display and the console will turn off At the end of a program you will hear a tone and the program will flash HOW TO USE THE PULSE RECOVERY TEST It is a function to check the condition of pulse recovery that is scaled from 1 0 to 6 0 while 1 0 means the best and 6 0 means the worst and the increment is 0 1 In order to get rated correctly users must test it right after the workout finished by pressing TEST RECOVERY key and then stop exercising After the key is pressed please also apply the heart rate detector appropriately the test will last for 1 minute and the result will show in the display If the computer does not detect your current heart rate pressing TEST RECOVERY will not enter into pulse recovery test During the pulse recovery test press TEST RECOVERY to exit the test and return to the stop status HOW TO USE THE MANUAL MODE 1 Turn on the console To turn on the console press any button on the console or simply begin pedaling The entire display will light for a moment the console will then be ready for use 2 Select the manual program
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