USER`S MANUAL - Icon Heath & Fitness
Contents
1. the name of the product see the front cover of this manual e the key number and description of the part s see the PARTS LIST and the EXPLODED DRAWING near the end of this manual Part No 263644 RO308A Printed in China 2008 ICON IP Inc2. insert the Left and Right Controller Wires 59 60 into the hole in the Handlebar Post and upward out of the top of the Handlebar Post Avoid pinching the controller wires during this step Next attach the Handlebar 7 to the Handlebar Post 6 with the Handlebar Clamp 22 the Clamp Cover 75 and the Adjustment Handle 10 Note The Adjustment Handle works like a spanner Turn the Adjustment Handle clockwise pull it away from the Handlebar turn it counterclockwise push it toward the Handlebar and then turn it clockwise again Repeat until the Handlebar is tight Be care ful not to pinch the Controller Wires 59 60 Then tighten an M4 x 16mm Screw 54 into the Clamp Cover 75 the Handlebar Clamp 22 and the Handlebar Post 6 6 While another person holds the Console 9 near the Handlebar 7 connect the console wire har ness to the Upper Wire Harness 51 Next connect Console the Right Controller Wire 60 which has a tag Controller attached to the console controller wire that also has i a tag Then connect the Left Controller Wire 59 to the other console controller wire Insert the excess wire downward into the Handlebar Post 6 Attach the Console 9 to the Handlebar 7 with four M4 x 16mm Screws 54 Be careful not to pinch the wires AN Console Wire i XR Harness Avoid pinching the wires during this step 7 10 Turn the Seat Post Knob 20 counterclockwise sev eral turns to
3. select the desired unit of measurement Then press the Personal Trainer Programs button to save your selection Measure your heart rate if desired You can measure you heart rate using either the handgrip pulse sensor or the optional chest pulse sensor see page 19 for information about the optional chest pulse sensor Note If you hold the handgrip pulse sensor and wear the chest pulse sensor at the same time the console will not dis play your heart rate accurately 12 If there are sheets of clear plastic on the metal con tacts on the hand grip pulse sensor remove the plas tic 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 too tightly When your pulse is detected one two or three dashes will appear in the display and then your heart rate will appear For the most accurate heart rate reading hold the contacts for at least 15 sec onds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds If the display does not show your heart rate make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the metal contacts too tightly For opti mal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts Turn on the fan if
4. M4 x 16mm Screw 16 1 Right Crank Arm 55 3 M10 Split Washer 17 2 Wheel 56 1 Idler Spacer 18 1 Water Bottle Holder 57 1 Idler Nut 19 1 Seat Carriage 58 2 Grip Screw 20 1 Seat Post Knob 59 1 Left Controller Wire 21 2 Crank Bearing 60 1 Right Controller Wire 22 1 Handlebar Clamp 61 1 Control Board 23 4 M10 x 85mm Button Screw 62 1 Control Bracket 24 1 Left Pedal Strap 63 1 Power Board 25 1 Right Pedal Strap 64 1 Power Bracket 26 2 Crank Cover 65 2 Controller Screw 27 1 Crank 66 8 Offset 28 1 Belt 67 1 Idler 29 2 Leveling Foot 68 1 J bolt 30 2 Controller Grip 69 1 Control Wire Harness 31 1 Seat Knob 70 1 Ground Wire 32 1 Crank Snap Ring 71 1 28 1 2 Wire Harness 33 4 M6 Nylon Locknut 72 1 26 Wire Harness 34 1 Pulley 73 1 Left Handlebar Cover 35 2 Wheel Cover 74 1 Right Handlebar Cover 36 1 M4 x 5mm Screw 75 1 Clamp Cover 37 4 M6 Washer j User s Manual 38 1 Crank Washer bi _ Hex Key 39 1 Generator Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 22 EXPLODED DRAWING Model No PFEVEX95807 1 rososa 23 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 the serial number of the product see the front cover of this manual
5. Nylon Jam Nut 48 until the Belt 28 is properly tightened and the pedals no HOW TO LEVEL THE EXERCISE CYCLE longer slip Then reattach the side shields If the exercise cycle rocks slightly on your floor turn one or both of the leveling feet beneath the rear sta bilizer until the exer cise cycle is level 20 EXERCISE GUIDELINES A WARNING before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems 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 determin ing 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 inten sity 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 165 155 145 145 138 130 125 120 115 130 125 115 118 110 103 105 95 90 Y Y 20 30 40 60 70 80 To find the proper intensity level find
6. as you pedal To turn on the console begin pedaling at a speed of about 3 miles per hour or faster After a few seconds the console display will light and the console will be ready for use Select the manual mode Each time you turn on the con sole the manual mode will be selected If you have selected a program reselect the manual mode by pressing either of the Programs buttons repeatedly until the word MAN UAL appears in the lower left corner of the display Change the resistance of the pedals as desired As you pedal change the resis tance of the ped als by pressing any of the Quick Resistance buttons numbered 1 through 12 Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level 11 Follow your progress with the display The upper left corner of the display will show the elapsed time Note When a program is select ed with the exception of the watts program the display will show the time remaining in the pro gram instead of the elapsed time CALORIES LI ato n ol oa LEI DISTANCE MPH The lower left corner of the display will show the distance you have pedaled in miles or kilome ters and your power output in watts The upper right corner of the display will show the approximate number of calories you have burned The upper right corner of the display will also show your heart rate when you use the hand gr
7. on page 12 Turn on the fan if desired See step 6 on page 12 When you are finished exercising the console will turn off automatically See step 7 on page 12 HOW TO PLAY THE FAT BLOCKER GAME The Fat Blocker game requires quick thinking and fast reflexes In addition to the console buttons you will use the four button game controllers on the handlebar to play the game Follow the steps below to play the Fat Blocker game 1 Begin pedaling to turn on the console See step 1 on page 11 Select the Fat Blocker game To select the Fat Blocker game press the Fat Blocker button The words FAT BLOCKER will appear at the top of the display Pedal to start the game When you start the Fat Blocker game a game arena will appear in the center of the display CALORIES A CENEE VANNA SANA EEE Bio MPH A block composed of four or five black squares will slowly move downward until it reaches the bottom of the arena Another block will then move down ward There are blocks of eight different shapes As each block falls you can move it to the left or right using the left and right buttons on the left controller In addition you can rotate the block counterclockwise or clockwise using the left and right buttons on the right controller Once you have positioned and oriented a block you can speed its motion to the bottom of the arena if desired by pressing the down button on either controller
8. this healthful exercise in the comfort and convenience of your home For your benefit read this manual carefully before using the exercise cycle If you have questions after 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 labeled in the drawing below Game Controller Handgrip Pulse Sensor Console Handlebar Adjustment Handle Seat Seat Knob Seat Post Seat Post Knob Side Shield Leveling Foot Water Bottle Holder Wheel Pedal with Strap No water bottle is included ASSEMBLY Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included tools assembly requires your own Phillips screwdriver gt and an adjustable wrench As you assemble the exercise cycle 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 is the quantity used in assembly Note Some small parts may have been pre assembled for shipp
9. 17 Your goal is to H maneuver the blocks so that they form a complete row of black squares across the entire arena Each time you complete a row of black squares the row will disappear and all blocks above will move downward one row Complete Row As you play the blocks will fall faster and faster however your pedaling pace will affect the speed of the blocks the faster you pedal the more slowly the blocks will fall giving you extra time to position and orient the blocks The game will con tinue until any part of a stacked block reaches the top of the arena When the game ends the display will show your final score and the level of play that you reached The display will then show the four highest scores recorded since the scores were reset If desired press and hold down the right button on either controller to reset the scores Note If your score is one of the four highest the display will prompt you to enter a name consisting of three letters or dig its While the line below the first letter is flashing press the up and down buttons on either controller to select the desired letter or digit Next press the right button on either controller and select another letter or digit Repeat this process to select a third letter or digit Then press the right button on either controller again The display will then show the four highest scores recorded since the scores were reset Follow your progress with the displ
10. HOW TO ADJUST THE HANDLEBAR To adjust the handle bar first turn the indi cated adjustment handle counterclock wise to loosen it Note The adjust ment handle works like a spanner Turn the handle counter clockwise pull it away from the han dlebar turn it clock wise push it toward the handlebar and then turn it counterclockwise again Repeat until the handlebar is loose Move the handlebar upward or downward to the desired position and then retighten the handle Adjustment Handle CONSOLE DIAGRAM FAN WATTS HE SELF SELECT PROGRAM CONTROL PROGRAMS PERSONAL TRAINER PROGRAMS GAME 1 II CALORIES 1 BND LI MPH UNTIL interactive fitness games ZH FAT CALORIE BLOCKER DESTROYER 6 QUICK RESISTANCE 7 8 DOGE 7 FEATURES OF THE CONSOLE The revolutionary 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 While you exercise the console will display continuous exercise feedback You can also measure your heart rate using the handgrip pulse sensor or the optional chest pulse sensor Note For information about the optional chest pulse sensor see page 19 The console features eight smart programs Each pro gram automatically ch
11. Misuse of this machine request a free replacement decal Apply the wf y te mid decal in the location shown Note The decal S Read user s manual may not be shown at actual size wx prior to use and follow gt all warnings and instructions Do not allow children on or around machine User weight must not exceed 250 pounds Replace label if damaged illegible or removed PROFORM is a registered trademark of ICON IP Inc 2 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 exercise cycle before using your exercise cycle 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 the age of 35 or persons with pre existing health problems Read all instructions in this manual and all warnings on the exercise cycle before using the exercise cycle Use the exercise cycle only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all precautions The exercise cycle is intended for home use only Do not use the exercise cycle in a commercial rental or institutional setting Keep the exercise cycle indoors away from moisture and dust P
12. PF 735 Model No PFEVEX95807 1 Serial No Write the serial number in the space above for future reference Serial Number Decal under frame QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if there are missing parts please contact us at the numbers or addresses listed below Call 08457 089 009 Outside UK 0 44 113 3877133 Fax 0 44 113 3877125 E mail csuk iconeurope com Write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference Watts USER S MANUAL Q www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT wicca ip tides rai ar bated aa wine 2 IMPORTANT PRECAUTIONS iii open a een pad ade 3 BEFORE YOU BEGIN spatial q IS ia eee 4 ASSEMBLY ira re e ii Eee AAA e SA 5 HOW TO OPERATE THE EXERCISE CYCLE 9 MAINTENANCE AND TROUBLESHOOTING i 20 EXERCISE GUIDELINES sip a a e aa 21 PART LIST sperone e ina 22 EXPLODED DRAWING supra AR A A ea aa pala 23 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT The warning decal shown here has been applied in the location shown If a decal is gt AWARNING missing or illegible call the telephone num LU ff ber on the front cover of this manual and Py
13. anges the resistance of the ped als and prompts you to vary your pedaling pace as it guides you through an effective workout The console also offers two heart rate programs that automatically control the resistance of the pedals and prompt you to maintain a constant pedaling pace to 10 keep your heart rate near target heart rate settings dur ing your workouts You can also select a watts program that changes the resistance of the pedals to keep your power output near a target level In addition the console features two motivational inter active games Using the dual game controllers play the challenging Fat Blocker game or the fast paced Calorie Destroyer game during your workouts the harder you exercise the greater the advantage you will have The console keeps track of the four highest scores for each game compete with other users or try to top your own high score To use the manual mode of the console follow the steps beginning on page 11 To use a smart program see page 13 To use a heart rate program see page 14 To use the watts program see page 16 To play the Fat Blocker game see page 17 To play the Calorie Destroyer game see page 18 HOW TO USE THE MANUAL MODE Note If there is a sheet of clear plastic on the face of the console remove the plastic 1 Begin pedaling to turn on the console The exercise cycle requires no batteries or external power source Power is supplied by a generator
14. ay While you exercise and play the Fat Blocker game the corners of the display will show the elapsed time the approximate number of calories you have burned and your pedaling pace In addi tion the display will show your current score and the game level that you have reached To pause the game press the Display button To resume the game press the Display button repeatedly until the words FAT BLOCKER appear at the top of the display and then begin pedaling To reset the game press the Start Reset button When you are finished exercising the console will turn off automatically See step 7 on page 12 HOW TO PLAY THE CALORIE DESTROYER GAME The Calorie Destroyer game is a fast paced game that pits you against a squadron of laser firing drones In addition to the console buttons you will use the four button game controllers on the handlebar to play the game Follow the steps below to play the Calorie Destroyer game 1 Begin pedaling to turn on the console See step 1 on page 11 2 Select the Calorie Destroyer game To select the Calorie Destroyer game press the Calorie Destroyer button The word DESTROYER will appear at the top of the display Pedal to start the game When you start the Calorie Destroyer game a game arena will appear in the display Three rows of drones will begin to move across the top of the arena periodically firing their lasers downward Each time the drones reach the left or ri
15. desired The fan has two speed settings Press the Fan button repeatedly to select a speed setting or to turn off the fan When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a tone will sound and the console will pause If the pedals do not move for several minutes and the buttons are not pressed the console will turn off and the display will be reset HOW TO USE A SMART PROGRAM 1 Begin pedaling to turn on the console See step 1 on page 11 Select a smart program To select one of the eight smart pro grams press the Personal Trainer Programs button repeatedly until the name of the desired program appears in the display The program time and a profile of the resistance levels for the program will also appear in the display Profile Begin pedaling to start the program Each program is divided into 20 or 30 one minute segments One resistance level and one target pace setting are programmed for each segment Note The same resistance level and or target pace setting may be programmed for two or more consecutive segments The program profile will show your progress see the drawing above The flashing segment of the profile represents the current segment of the pro gram The height of the flashing segment indicates the resistance level for the current segment When the first segment of the program ends the resistance level and the target
16. e handgrip pulse sensor it is not nec essary to hold the handgrip pulse sensor continu ously during a heart rate program however you should hold the handgrip pulse sensor frequently for the program to operate properly Each time you hold the handgrip pulse sensor keep your hands on the metal contacts for at least 30 seconds Begin pedaling to start the program Each heart rate program is divided into either 20 or 30 one minute segments One target heart rate setting is programmed for each segment Note The same target heart rate setting may be pro grammed for two or more consecutive segments The target heart rate setting for the first segment will be indicated by the height of the flashing seg ment of the profile in the display The target heart rate settings for the next several segments will be indicated by the height of the profile to the right of the flashing segment When the first segment of the program ends the next segment of the profile will begin to flash The target heart rate setting for the next segment will then be indicated by the height of the flashing seg ment of the profile As you pedal the console will regularly compare your heart rate to the target heart rate setting If your heart rate is too far below or above the target heart rate setting the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate setting You will also be prompt
17. ed to pedal at a steady pace When an upward arrow appears in the display increase your pace When a downward arrow appears decrease your pace When no arrow appears in the display maintain your current pace IMPORTANT Make sure to pedal at a pace that is comfortable for you Note You can manually override the resistance levels however you might not maintain the target heart rate Also when the console compares your heart rate to the target heart rate setting the resistance of the pedals may automatically increase or decrease to bring your heart rate closer to the target heart rate setting 15 The program will continue in this way until the last segment ends To stop the program at any time stop pedaling A tone will sound and the time will begin to flash in the display To restart the pro gram simply resume pedaling To reset the pro gram press the Start Reset button Follow your progress with the display See step 4 on page 11 Measure your heart rate if desired See step 5 on page 12 Turn on the fan if desired See step 6 on page 12 When you are finished exercising the console will turn off automatically See step 7 on page 12 HOW TO USE THE WATTS PROGRAM 1 Begin pedaling to turn on the console See step 1 on page 11 Select the watts program To select the watts program press the Watts Self Select Program button The words WATTS PRO GRAM will appear in the display Enter a targe
18. ght side of the arena they will reverse direction and move downward At the bottom of the arena is a laser blaster You can fire the laser blaster at the drones by pressing the up button on either controller In addition while you are pedaling you can move the laser blaster to the left or right using the left and right buttons on either controller The faster you pedal the faster the laser blaster will move 18 Between the drones and the laser blaster are five shields You can hide the laser blaster below a shield if desired However each time a shield is hit by a laser a piece will be vaporized Your goal is to keep the laser blaster from being hit and to keep any drone from reaching the bot tom of the arena If the laser blaster is hit it will be disabled and another laser blaster will appear in its place there are a total of four laser blasters If you vaporize the entire squadron of drones a new squadron will appear As you play the drones will move faster and faster The game will continue until all four laser blasters are disabled or a drone reaches the bot tom of the arena When the game ends the display will show the level of play that you reached and your final score The display will then show the four highest scores recorded since the scores were reset If desired press and hold down the right button on either controller to reset the scores Note If your score is one of the four h
19. ighest the display will prompt you to enter a name consisting of three letters or dig its While the line below the first letter is flashing press the up and down buttons on either controller to select the desired letter or digit Next press the right button on either controller and select another letter or digit Repeat this process to select a third letter or digit Then press the right button on either controller again The display will then show the four highest scores recorded since the scores were reset Follow your progress with the display While you exercise and play the Calorie Destroyer game the upper left corner of the display will show the elapsed time In addition the display will show the game level that you have reached and your current score To pause the game press the Display button To resume the game press the Display button repeatedly until the word DESTROYER appears at the top of the display To reset the game press the Start Reset button When you are finished exercising the console will turn off automatically See step 7 on page 12 THE OPTIONAL CHEST PULSE SENSOR The optional chest pulse sensor provides hands free operation and continuously monitors your heart rate during your workouts To purchase the optional chest pulse sensor call the telephone number on the front cover of this manual INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR If you purchase the optional chest pul
20. ing If a part is not in the parts bag check to see if it has been preassembled O cn cx wa M10 Split M4 x 16mm M4 x 19mm M6 x 10mm Washer 55 3 Screw 54 9 Screw 47 2 Screw 46 2 A Vi M10 x 50mm Button M10 x 85mm Button Screw 48 3 Screw 23 4 1 While another person lifts the front of the Frame 1 attach the Front Stabilizer 2 to the Frame with two M10 x 85mm Button Screws 23 2 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 3 to the Frame with two M10 x 85mm Button Screws 23 3 While another person holds the Handlebar Post 6 near the Frame 1 connect the Upper Wire Harness 51 to the Lower Wire Harness 50 Next pull the excess Upper Wire Harness out of the top of the Handlebar Post and slide the Handlebar Post onto the Frame Be careful not to pinch the Wire Harnesses Attach the Handlebar Post 6 to the Frame 1 with three M10 x 50mm Button Screws 48 and three M10 Split Washers 55 tighten the two Button Avoid pinching the Screws in the front of the Handlebar Post first wire harnesses and then tighten the third Button Screw during this step 4 Attach the Water Bottle Holder 18 to the Handlebar Post 6 with two M4 x 19mm Screws 47 Attach the Left and Right Handlebar Covers 73 74 around the Handlebar Post 6 with four M4 x 16mm Screws 54 5 While a second person holds the Handlebar 7 near the Handlebar Post 6
21. ip pulse sensor see step 5 on page 12 The lower right corner of the display will show your pedaling pace in miles or kilometers per hour The center of the display will show the resis tance level of the pedals for a few seconds each time the resistance level changes You can also view selected information at a larger size Press the Display button repeatedly to view time and watts information time and calorie infor mation or time and pace information Press the Display button again to view all information To reset the display information press the Start Reset button The console has three backlight options The On option keeps the backlight on while the console is on The Auto option keeps the backlight on only while you are pedaling The Off option turns the backlight off To select a backlight option first press and hold down the Personal Trainer Programs button for several seconds Next press the increase button to select the desired backlight option Then press the Personal Trainer Programs button to save your selection Note The console can display speed and dis tance in either miles or kilometers The letters MPH or KM H will appear in the display to indicate the selected unit of measurement To change the unit of measurement first press and hold down the Personal Trainer Programs button for several sec onds The word ENGLISH or METRIC will appear in the display Next press the decrease button to
22. lace the exercise cycle on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the exer cise cycle to mount dismount and use it 8 10 11 12 13 Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under the age of 12 and pets away from the exercise cycle at all times Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection The exercise cycle should not be used by persons weighing more than 250 Ibs 113 kg The pulse sensor is not a medical device Various factors including the user s move ment 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 Always keep your back straight while using the exercise cycle do not arch your back If you feel pain or dizziness while exercising stop immediately and cool down BEFORE YOU BEGIN Congratulations for selecting the revolutionary PRO FORM PF 785 WATTS exercise cycle Cycling is one of the most effective exercises for increasing cardio vascular fitness building endurance and toning the entire body The PF 785 WATTS exercise cycle offers an impressive array of features including two motiva tional fitness games designed to let you enjoy
23. loosen it Next pull the Seat Post Knob outward and insert the Seat Post 11 into the Frame 1 Slide the Seat Post upward or downward to the desired position and release the Seat Post Knob Move the Seat Post upward or downward slightly to make sure that the Seat Post Knob is engaged in one of the adjustment holes in the Seat Post Then turn the Seat Post Knob clockwise to tighten it Attach an M6 x 10mm Screw 46 to the Seat Post 11 Next slide the Seat Carriage 19 onto the Seat Post Then adjust the Seat Carriage to the desired position and tighten the Seat Knob 31 into the Seat Carriage See the inset drawing Attach another M6 x 10mm Screw 46 to the Seat Post 11 Identify the Left Pedal 24 which is marked with a Left sticker Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the Left Crank Arm 15 Tighten the Right Pedal not shown clockwise into the Right Crank Arm not shown IMPORTANT Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals For best per formance keep the Pedals tightened Press the tab on the side of the Left Pedal 24 and adjust the pedal strap to the desired position Adjust the other pedal strap not shown in the same way Make sure that all parts are properly tightened before you use the exercise cycle Note Some hard ware may be left over after assembly is completed Place a mat unde
24. o 30 min utes 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 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 exer cise 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 PART LIST Model No PFEVEX95807 1 RO308A Key No Qty Description Key No Qty Description 1 1 Frame 40 4 M6 Split Washer 2 1 Front Stabilizer 41 2 Game Controller 3 1 Rear Stabilizer 42 2 Stabilizer Endcap 4 1 Left Side Shield 43 3 M8 Nylon Jam Nut 5 1 Right Side Shield 44 4 M8 Split Washer 6 1 Handlebar Post 45 2 5 16 x 1 Flange Screw 7 1 Handlebar 46 2 M6 x 10mm Screw 8 2 Pedal Guard 47 2 M4 x 19mm Screw 9 1 Console 48 3 M10 x 50mm Button Screw 10 1 Adjustment Handle 49 4 M8 Nylon Locknut 11 1 Seat Post 50 1 Lower Wire Harness 12 1 Seat 51 1 Upper Wire Harness 13 1 Collar 52 4 M6 x 16mm Screw 14 2 Side Shield Cover 53 4 M6 Nylon Locknut 15 1 Left Crank Arm 54 25
25. pace for the second segment will appear in the center of the display for a few seconds to alert you The next segment of the profile will begin to flash and the pedals will automatically adjust to the resistance level for the next segment 13 As you exercise you will be prompt ed to keep your pedaling pace near the target pace set ting for the current segment When an upward arrow appears in the display increase your pace When a downward arrow appears decrease your pace When no arrow appears maintain your current pace Si ona ni na ni nilo inni n Dani MPH IMPORTANT The target pace settings are intended only to provide motivation Your actu al pace may be slower than the target pace set tings Make sure to pedal at a pace that is com fortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Quick Resistance buttons IMPORTANT When the current segment of the program ends the pedals will automatically adjust to the resistance level for the next seg ment The program will continue in this way until the last segment ends To stop the program at any time stop pedaling A tone will sound and the time will begin to flash in the display To restart the pro gram simply resume pedaling To reset the pro gram press the Start Reset button Follow your progress with the display See step 4 on page 11 Measure your heart
26. r the exercise cycle to protect the floor or carpet Note If you purchased the optional chest pulse sensor see page 19 for instructions on how to install the receiver for the optional chest pulse sensor HOW TO OPERATE THE EXERCISE CYCLE HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle rocks slightly on your floor turn one or both of the leveling feet under the rear stabiliz er until the rocking motion is eliminated HOW TO ADJUST THE HEIGHT 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 seat first turn the seat post knob counter clockwise several turns to loosen it Next pull the knob slide the seat post upward or down ward to the desired position and then release the knob Move the seat post upward or down ward slightly to make sure that the knob is engaged in one of the adjust ment holes in the seat post Then turn the knob clockwise to tighten it HOW TO ADJUST THE LATERAL POSITION OF THE SEAT 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 posi tion and firmly tight en the seat knob HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps press the tabs on the sides of the pedals and adjust the pedal straps to the desired position
27. rate if desired See step 5 on page 12 Turn on the fan if desired See step 6 on page 12 When you are finished exercising the console will turn off automatically See step 7 on page 12 HOW TO USE A HEART RATE PROGRAM 1 Begin pedaling to turn on the console See step 1 on page 11 Select a heart rate program To select one of the two heart rate programs press the Heart Rate Control Programs button repeatedly until the words HEART RATE 1 or HEART RATE 2 appear in the display The pro gram time and a profile of the target heart rate set tings for the program will also appear in the dis play Enter a target heart rate setting When you select a heart rate program the maximum tar get heart rate set ting will flash in the center of the dis play If desired use the increase and decrease buttons to change the maximum target heart rate setting and then press the Enter button Note If you change the maximum target heart rate setting the intensity level of the entire program will change 14 Hold the handgrip pulse sensor or wear the optional chest pulse sensor To use a heart rate program you must hold the handgrip pulse sensor or wear the optional chest pulse sensor see page 19 for information about the optional chest pulse sensor Note If you hold the handgrip pulse sensor and wear the chest pulse sensor at the same time the console will not display your heart rate accurately If you use th
28. se sensor follow the steps below to install the receiver included with the chest pulse sensor 1 Remove the cover from the compartment on the bot tom of the Console 9 Connect the wire on the receiver A to the wire in the console Cover 2 Remove the paper from one side of the adhesive pad and press the pad onto the back of the receiver A Then remove the paper from the other side of the adhesive pad and press the receiver onto the interior wall of the Console 9 in the indicated loca tion Then reattach the compartment cover Note Any other wires that are included with the chest pulse sensor may be discarded Attach f receiver Adhesive here Pad 19 MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the exercise HOW TO ADJUST THE BELT cycle regularly The exercise cycle can be cleaned with a soft damp cloth To prevent damage to the con If you can feel the pedals slip while you are pedaling sole keep liquids away from the console and keep the even when the resistance is at the highest level the console out of direct sunlight belt may need to be adjusted To adjust the belt first remove all the screws from the left and right side TIGHTENING THE PEDALS shields Then carefully pull the side shields apart For best performance regularly tighten both pedals Next turn the indicated M8
29. t watts setting A few seconds after you select the watts program the target watts setting will appear in the display If desired press the increase or decrease button repeatedly to change the target watts setting and then press the Enter button You can select a target watts setting between 20 and 400 watts Begin pedaling to start the program During the watts program the display will show the elapsed time Your power output in watts will appear in the center of the display As you pedal the console will regularly compare your power output to the target watts setting If your power output is too far below or above the target watts setting the resistance of the pedals will automatically increase or decrease to bring your power output closer to the target watts set ting 16 During the pro gram you will also be prompted to pedal at a steady pace When an upward arrow appears in the dis play increase your pace When a downward arrow appears decrease your pace When no arrow appears in the display maintain your current pace Si ona ni oe milo Rui n Bani MPH The program will continue in this way indefinitely Continue exercising as long as desired To pause the program stop pedaling To restart the pro gram simply resume pedaling To reset the pro gram press the Start Reset button Follow your progress with the display See step 4 on page 11 Measure your heart rate if desired See step 5
30. your age at the 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 highest number is the heart rate for aerobic exercise 21 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 carbohyarate calories for energy Only after the first few minutes of exercise does your body begin to use stored af ca ories 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 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 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 preparation for exercise Training Zone Exercise Exercise for 20 t
Download Pdf Manuals
Related Search