BIKE EXERCISER
Contents
1. The center of the dis play will also show the resistance setting of the pedals for a few seconds each time the resistance setting changes RESIST The right side of the display This side of 5 r1 the display will show LI ILLI the distance in miles or kilometers you have pedaled and your pedaling pace in miles or kilometers per hour The top of the dis play When you select the manual mode the top of the display will show the approximate number of calories you have burned Note The console can display speed and distance in either miles or kilo meters The letters MPH or Km H will appear in the display to indicate the selected unit of measurement To change the unit of measure ment first hold down the Program button for sev eral seconds An E for English or an M for met ric will appear in the display Press the Increase button to change the unit of measurement When the desired unit of measurement is selected press the Program button again Note When you replace the batteries it may be necessary to rese lect the unit of measurement E 6 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plastic To measure your heart rate hold the handgrip pulse sen sor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts too tightly 3c PULSE2. As you exercise you will be prompted to keep your pedaling pace near the target pace setting for the current segment When the words PEDAL HOW TO USE A TRAINER PROGRAM Press any button or begin pedaling to turn on FASTER appear in the display increase your the console pace When the words PEDAL SLOWER appear in the display decrease your pace When the A moment after you turn on the console the dis words PEDALING IN RANGE appear maintain play will light your current pace A Select a trainer program Press the Program button repeatedly until the words TRAINER 1 or TRAINER 2 appear in the display When you select a trainer program the program time will appear in the display and a pro file of the resistance settings for the program will scroll across the center of the display Important The target pace settings are intend ed only to provide motivation Your actual pace may be slower than the target pace set tings Make sure to exercise at a pace that is comfortable for you nur You can manually override the resistance setting LIL if desired by pressing the Increase and Decrease ni buttons Every few times you press a button an additional indicator will appear or disappear in the flashing segment of the profile However when MPH Begin pedaling to start the program the current segment ends the pedals will auto E matically adjust to the resistance setting for Each program is divided into 30 one
3. 5 Continue the cross training program g Follow your progress with the display When you have performed the recommended See step 4 on page 10 number of repetitions the words START PEDAL ING will appear in the display To continue the Measure your heart rate if desired cross training program step onto the exercise cycle and start pedaling The pedals will automati See step 5 on page 11 cally adjust to the resistance setting for the next Segment E Turn on the fan if desired See step 6 on page 11 When you are finished exercising the console r1 will turn off automatically START PESALIND The program will continue in this way until the last See step 7 on page 11 segment ends Then the words PROGRAM DONE will appear in the display 14 HOW TO USE A CALORIE GOAL PROGRAM Press any button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light A Select one of the calorie goal programs Press the Program button repeatedly until the name of the desired calorie goal program appears in the display When you select a calorie goal program the program time will appear in the display and a profile of the resistance settings for the program will scroll across the center of the dis play an T 300 CALORIE YS MI SG sana E Begin pedaling to start the program Each program is divided into 30 or 45 one minute segments One resistance setting an
4. Metal Contacts When your pulse is detected a heart shaped symbol will flash in the left side of the display each time your heart beats one or two dashes will appear and then your heart rate will be shown For the most accu rate heart rate reading hold the contacts for at least 15 seconds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds If your heart rate is not shown make sure that your hands are positioned as described Be care ful 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 11 g Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the button a second time To turn off the fan press the button a third time Note If the pedals do not move for a few minutes the fan will automatically turn off to conserve the batteries Pivot the thumb tab on the right side of the fan to adjust the fan angle 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 about five minutes and the buttons are not pressed the console will turn off and the display will be reset
5. any worn parts immediately Keep children under the age of 12 and pets away from the exercise cycle at all times _ The exercise cycle should not be used persons weighing more than 250 Ibs 11 A WARNI NG Before beginni is especially important for persons over t Read all instructions before using Sea damage sustained by or through the u 13 8 Wear appropriate clothes while exercising do not wear loose clothes that coul caught on the exercise cycle Alway athletic shoes for foot oF The pulse sensor is not a me Various factors including the use ment may affect the accuracy o readings The pulse sensor is intendi as an exercise aid in ons hea trends in general 10 Always keep your back straight ae dn a the exercise cycle do not arch your back 11 If you feel pain or dizziness while exercising stop immediately and cool down 12 The exercise cycle does not have a freewheel 3 the pedals will antinue t move until the e wheel stops The warning decal n on page 3 has been o placed on the exercise cycle Ifthe decal is __ missing or illegible call toll free 1 888 533 1333 and request a free replacement decal pply the det in the location shown e program consult your r physician This ons with pre existing health problems lity for personal injury or property BEFORE YOU BEGIN Congratulations for selecting the new PROFORM XP 100 U exercise cycle
6. minute seg the next segment ments One resistance setting and one target pace speed setting are programmed for each To stop the program at any time stop pedaling segment Note The same resistance setting and or The time will begin to flash in the display To target pace setting may be programmed for two or restart the program simply resume pedaling more consecutive segments When the last segment of the program ends the During the program the program profile will Show words PROGRAM DONE will appear in the dis your progress see the drawing above The play flashing segment of the profile represents the cur rent segment of the program The height of the n Follow your progress with the display flashing segment indicates the resistance setting for the current segment At the end of each seg See step 4 on page 10 ment of the program a series of tones will sound and the next segment of the profile will begin to 6 Measure your heart rate if desired flash If a different resistance setting is pro grammed for the next segment the resistance See step 5 on page 11 setting will appear in the display for a few sec onds to alert you The resistance of the pedals G Turn on the fan if desired will then change See step 6 on page 11 7 When you are finished exercising the console will turn off automatically See step 7 on page 11 12 HOW TO USE A CROSS TRAINING PROGRAM Press any button or begin pedaling
7. to turn on the console A moment after you turn on the console the dis play will light Select a cross training program Press the Program button repeatedly until the name of the desired cross training program appears in the display When you select a cross training program the program time will appear in the display and a profile of the resistance settings for the program will scroll across the center of the display UPPER BOD SD0 TIME P Begin pedaling to start the program Each program is divided into 30 or 45 one minute segments One resistance setting and one target pace speed setting are programmed for most segments Note The same resistance and or tar get pace setting may be programmed for two or more consecutive segments During other seg ments the console will prompt you to perform strength exercises The displays for the cross training programs work in the same way as the displays for the trainer pro grams see step 3 on page 12 As you exercise you will be prompted to keep your pedaling pace near the target pace setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear in the display decrease your pace When the words PEDALING IN RANGE appear maintain your current pace Important The target pace settings are intend 13 ed only to provide motivation Your actual pace may be slower t
8. 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 831 21641 2 Key No Qty OON OO AUN mE ci ck eA hk N Gk wek imm mn RA Description Frame Front Stabilizer Upright Endcap Seat Post Console Eddy Mechanism Resistance Motor Crank Nut Pillow Block Adjustment Knob Seat Pulley Crank Rear Stabilizer M4 x 22mm Screw Magnet Left Side Shield Right Side Shield Eddy Axle Assembly Seat Post Bushing Reed Switch Wire Clamp Key No Qty 23 A m mi mi mi mi mi ot N o t R0408A Description Belt Left Pedal Pedal Strap Right Pedal Crank Bearing Set Idler Water Bottle Holder Idler Pulley Lower Wire Harness Upper Wire Harness M10 x 74mm Button Screw M10 Split Washer M10 x 20mm Button Screw M8 Split Washer M8 Nylon Locknut M6 Nylon Locknut M4 x 25mm Screw M4 x 5mm Screw M4 x 16mm Screw User s Manual Hex Key Note indicates a non illustrated part Specifications are subject to change without notice If a part is missing call toll free 1 888 533 1333 See the back cover of this manual for information about ordering replacement parts 18 EXPLODED DRAWING Model No 831 21641 2 R0408A Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it F
9. Cycling is one of the most effective exercises for increasing cardiovascular fit ness building endurance and toning the entire body The XP 100 U exercise cycle offers a selection of fea tures designed to let you enjoy this healthful exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the exercise cycle If you have questions Pulse Sensor after reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before contacting us The model number is 831 21641 2 The serial number can be found on a decal attached to the exercise cycle see the front cover of this manual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Water Bottle Holder Misuse of this machine Seat Seat Post Seat Knob may result in serious injury Read user s I pror touse and Follow all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Replace label if damaged illegible or removed T Pedal Strap RIGHT SIDE No water bottle is included ASSEMBLY Assembly requires t
10. Model No 831 21641 2 Serial No Decal Assembly Operation Maintenance Part List and Drawing A CAUTION Read all precautions and instruc __ tions in this manual before using this equipment Keep this manual for future reference a 100 us BIKE EXERCISER User s Manual Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS BEFORE YOU BEGIN ASSEMBLY HOW TO OPERATE THE EXERCISE CYCLE MAINTENANCE AND TROUBLESHOOTING CONDITIONING GUIDELINES PART LIST EXPLODED DRAWING ORDERING REPLACEMENT PARTS 90 DAY FULL WARRANTY IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the che important precautions before using the exercise cycle ead all instructions in this manual and all mings on the exercise cycle before using e cycle Use the exercise cycle only bed in this manual i onsibility of the owner to ensure of the exercise cycle are ade informed of all precautions exercise cycle is intended for home use nly Do not use the exercise cycle in a commercial rental or institutional setting Keep the exercise cycle indoors away from moisture and dust Place the exercise cycle on a level surface with a mat beneath it to protect the floor Make sure that there is enough clearance around the exercise cycle to mount dismount and use it Inspect and properly tighten all parts regularly Replace
11. THE EXERCISE CYCLE HOW TO ADJUST THE SEAT 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 For effective exer cise 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 turn the seat knob counter clockwise two or three turns to loosen it if the knob is not loosened enough it may scratch the seat post Next pull the knob slide the seat post to the desired height and then release the knob Move the seat post upward and downward slightly until the pin on the knob snaps into one of the holes in the seat post Then turn the knob clock wise until it is tight FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select 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 display continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console offers two trainer programs that automati cally change the resistance of the pedals and prompt you to incr
12. d one target pace speed setting are programmed for each segment Note The same resistance setting and or target pace setting may be programmed for two or more consecutive segments The display for a calorie goal program work in the same way as the display for the trainer programs see step 3 on page 12 As you exercise you will be prompted to keep your pace near the target pace setting for the cur rent segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear in the dis play decrease your pace When the words PED ALING IN RANGE appear maintain your current pace 15 Important The target pace settings are intend ed only to provide motivation Your actual pace may be slower than the target pace set tings Make sure to exercise at a pace that is comfortable for you Note If you manually over ride the resistance settings of a calorie goal pro gram you might not reach your calorie goal To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling When the last segment of the program ends the words PROGRAM DONE will appear in the dis play n Follow your progress with the display See step 4 on page 10 g Measure your heart rate if desired See step 5 on page 11 g Turn on the fan if desired See step 6 on page 11 7 When you are finished exercising the console will tur
13. ease or decrease your pace while guiding you through an effective workout The console also features three interactive cross train ing programs designed to help you to burn calories and enhance your cardiovascular system while toning and strengthening your muscles The cross training programs automatically control the resistance of the pedals and prompt you to perform a variety of strength exercises during your workout Choose an upper body lower body or whole body cross training program for a focused workout Note The strength exercises require the use of dumbbells and an inflatable exercise ball not included To purchase dumbbells or an exer cise ball call toll free 1 888 533 1333 You can also use two calorie goal programs designed to help you burn 300 calories in 30 or 45 minute work outs The calorie goal programs automatically control the resistance of the pedals and prompt you to increase or decrease your pace while counting the calories you burn To use the manual mode of the console follow the steps beginning on page 10 To use a trainer pro gram see page 12 To use a cross training pro gram see page 13 To use a calorie goal program see page 15 Note If there is a sheet of clear plastic on the face of the console remove the plastic HOW TO USE THE MANUAL MODE Press any button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light Select the man
14. han the target pace set tings Make sure to exercise at a pace that is comfortable for you To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling Perform the first strength exercise when prompted When the first strength exercise segment begins the name of the first strength exercise will appear in the display for a few seconds The time will pause and flash in the display Next the display will show the recommended number of repetitions for the first strength exercise 101 i HOUL Z JER PRESS 3900 HEINE TIME ni LILI Step off the exercise cycle and prepare to begin the first strength exercise Every few seconds the con sole will sound a tone when a tone sounds perform one repetition of the exercise Exercise with a slow steady motion do not perform more than one repetition each time a tone sounds The display will count down the repetitions as you perform them Note Refer to the accompanying exercise chart to see the correct form for each exercise When performing lunges alternate legs with each repe tition When performing dumbbell rows perform half the repetitions with your right arm and half the repetitions with your left arm The strength exercises require the use of dumbbells and an inflatable exercise ball not included To pur chase dumbbells or an exercise ball call toll free 1 888 533 1333
15. n off automatically See step 7 on page 11 MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the exercise cycle regularly Replace any worn parts immediately To clean the exercise cycle use a damp cloth and a small amount of mild soap never use alcohol abrasives or chemicals to clean the exercise cycle Important To avoid damage to the console keep liquids away from the console and keep the con sole out of direct sunlight BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries To replace the batteries see assembly step 5 on page 6 16 PULSE SENSOR TROUBLESHOOTING For optimal performance of the pulse sensor keep the metal contacts clean Clean the contacts with a soft cloth never use alcohol abrasives or chemicals to clean the metal contacts Avoid moving your hands or squeezing the metal con tacts too tightly while using the pulse sensor doing so may interfere with heart rate readings For the most accurate heart rate reading hold the metal contacts for about 15 seconds EXERCISE GUIDELINES A WARNING setore beginnin 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
16. or the replacement parts accessories and user s manuals that you need to do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or night U S A and Canada www sears com www sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Center 1 800 488 1222 Call anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Sears Carrs Registered Trademark TM Trademark SM Service Mark of Sears Brands LLC Marca Registrada Marca de F brica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY If this Sears Bike Exerciser fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible There is a five year warranty on the frame This warranty does not apply when the Bike Exerciser is used commercially or for rental purposes This warranty gives you specific legal rights and y
17. ored 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 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 to 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
18. ou may also have other rights which vary from state to state Sears Roebuck and Co Hoffman Estates IL 60179 Part No 266257 R0408A Printed in China 2008 ICON IP Inc
19. readings The pulse sensor is __ intended only as an exercise aid in determin ing heart rate trends in general t 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 165 155 145 140 130 145 138 130 125 118 125 120 115 110 105 125 15 Y 110 103 Y 95 90 20 30 40 50 60 70 80 To find the proper intensity level find 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 17 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 after the first few minutes of exercise does your body begin to use st
20. reful to avoid pinching the Wire Harnesses 31 32 Gently pull the upper end of the Upper Wire Harness 32 to remove the slack and slide the Upright 3 onto 35 the Frame 1 Be careful to avoid pinching the Wire 34 Pi Harnesses Attach the Upright with three M10 x 20mm Button Screws 35 and three M10 Split Washers 34 4 Attach the Water Bottle Holder 29 to the Upright 3 with two M4 x 22mm Screws 15 5 The Console 6 requires four D batteries not included alkaline batteries are recommended IMPORTANT If the exercise cycle has been exposed to cold temperatures allow it to warm to room temperature before inserting batteries into the Console If you do not do this the console dis plays or other electronic components may become damaged Press the tab on the battery cover and SA Batteries remove the battery cover Insert four batteries into the ES console make sure that the batteries are oriented E X Battery as shown Then reattach the battery cover Cover Batteries 6 While another person holds the Console 6 near the Upright 3 connect the console wire harness to the Console Wire Upper Wire Harness 32 Harness Insert the excess Wire Harness 32 downward into the Upright 3 Attach the Console 6 to the Upright with four M4 x 16mm Screws 41 Make sure that the Wire Harness is not pinched 7 Attach the Seat 12 to the Seat Post 5 with four M8 Nylon Locknuts 37 and four M8 Split Washe
21. rs 36 Note The Nylon Locknuts and Split Washers may be preattached to the Seat 8 Remove the packing tube from the Frame 1 and dis card the packing tube Turn the Seat Knob 11 counterclockwise two or three turns to loosen it if the Seat Knob is not loosened enough it may scratch the Seat Post 5 Next pull the Seat Knob insert the Seat Post into the Frame 1 and then release the Seat Knob Move the Seat Post upward and downward slightly until the pin on the Seat Knob snaps into one of the holes in the Seat Post Then turn the Seat Knob clockwise until it is tight 9 Identify the Left Pedal 24 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the left arm of the Crank 13 Tighten the Right Pedal not shown clockwise into the right arm of the Crank Important Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals For best performance keep the Pedals tightened Adjust the left Pedal Strap 25 to the desired position and press the end of the Pedal Strap onto the tab on the side of the Left Pedal 24 Adjust the right Pedal Strap not shown in the same way 10 Make sure that all parts are properly tightened before you use the exercise cycle Note After assembly is completed some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor HOW TO OPERATE
22. ual mode Each time you turn on the console the manual mode will be selected automatically If you have selected a program reselect the manual mode by pressing the Programs button repeatedly until the words MANUAL MODE appear in the top of the display Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the ped als by pressing the Increase and Decrease but tons repeatedly There are ten resistance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level Follow your progress with the display The left side of the display This side of FW Dan the display will show CUD f the elapsed time TIME Note When a pro gram is selected the display will show the time remaining in the pro gram instead of the elapsed time The left side of the display will also show your heart rate when you use the handgrip pulse sen sor see step 5 on page 11 When a program is selected the left side of the display will also show the approximate number of calories you have burned 10 The center of the display When you select the manual mode the center of the display will show a track that represents 1 4 mile 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 Ti i
23. wo persons 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 Assembly requires the included tools and your own adjustable wrench da and Phillips screwdriver 7 g Use the part drawings below to identify the small parts used in assembly The number in parentheses below each drawing refers to the key number of the part from the PART LIST on page 18 The second number refers to the quantity needed for assembly Note Some small parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached If a part is missing call toll free 1 888 533 1333 QU Of Oj M8 Nylon M8 Split M10 Split M4 x 16mm M4 x 22mm Locknut 37 4 Washer 36 4 Washer 34 3 Screw 41 4 Screw 15 2 ES do M10 x 20mm Button M10 x 74mm Button Screw 33 4 Screw 35 3 1 Identify the Front Stabilizer 2 which is narrower than the Rear Stabilizer not shown While another person lifts the front of the Frame 1 attach the Front Stabilizer to the Frame with two M10 x 74mm Button Screws 33 2 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 14 to the Frame with two M10 x 74mm Button Screws 33 3 While another person holds the Upright 3 near the Frame 1 connect the Upper Wire Harness 32 to the Lower Wire Harness 31 Be ca
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