USER'S MANUAL
Contents
1. Tip You can attach your own pedals if desired Identify the Right Pedal 62 Using the included flat wrench tool firmly tighten the Right Pedal 62 clockwise into the Right Crank Arm 64 Firmly tighten the Left Pedal not shown counterclockwise into the Left Crank Arm not shown After the training bike is assembled inspect it to make sure that it is assembled correctly and that it functions properly Make sure that all parts are properly tightened before you use the training bike Note Extra parts may be included Place a mat beneath the training bike to protect the floor 12 HOW TO USE THE TRAINING BIKE HOW TO PLUG IN THE POWER CORD This product must be grounded If it should malfunc tion or break down grounding provides a path of least resistance for electric current to reduce the risk of electric shock The power cord has a plug with a grounding pin A DAN G E R Improper connection of the power cord increases the risk of electric shock Do not modify the plug if it will not fit an outlet have a proper outlet installed by a qualified electrician If you are unsure whether the product is properly grounded contact a qualified electrician Plug the power cord into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances The outlet must be on a nominal 120 volt circuit Grounded Outlet Grounding Pin 13 A temporary adapter2. 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 stretch ing 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 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your
3. until the drive belt not shown is tight 30 EXERCISE GUIDELINES AWARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 35 or persons with pre existing health problems 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 Y O 118 110 103 105 95 90 Y 20 30 40 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 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 e
4. also required 1 Touch the screen or begin pedaling to activate the console See HOW TO TURN ON THE POWER on page 17 2 Select the main menu See step 2 on page 19 3 Log in to your iFit account If you have not already done so touch the Login button to log in to your iFit account The screen will ask for your iFit com username and password Enter them and touch the Login but ton Touch the Cancel button to exit the login screen Note Usernames and passwords are case sensitive To switch users within your iFit account touch the user button at the bottom of the screen If more than one user is associated with the account a list of users will appear Touch the name of the desired user Select an iFit workout To download an iFit workout in your schedule touch the Map Train Video or Lose Wt button to download the next workout of that type in your schedule Note You may be able to access demo workouts through these options even if you do not log in to an iFit account To compete in a race that you have previously scheduled touch the Compete button To view your Workout History touch the Track button To use a set a goal workout touch the Set A Goal button see page 22 Before some workouts will download you must add them to your schedule on iFit com For more information about the iFit workouts please see www iFit com 23 When you select an iFit workout the screen will show the name the estimate
5. hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 32 PART LIST Key No Qty OONDARWNDN sao A Ay Aa SB as aes dl ld SB SB SB eB Ss SB ss da POH NMONMONMBRHHIHAHNN HAH HHeHeHaHHn odo oo Description Base Frame Saddle Post Saddle Carriage Saddle Handlebar Post Handlebar Tray Console Upper Shield Left Shield Right Shield Shield Cover Right Magnet Cover Left Magnet Cover Left Frame Cover Right Frame Cover Base Shield Flex Cover Cover Mount Base Cover Front Stabilizer Rear Stabilizer Stabilizer Cap Leveling Foot Foot Wheel Handlebar Clamp Crank Cover Lift Motor Resistance Motor Resistance Magnet A
6. in the drawing below iPad Holder Console Shifter Handlebar Water Bottle Holder Power Switch Wheel Power Cord Water bottle is not included PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included a vy mana M4 x 10mm M4 x 12mm M4 x 14mm M6 x 16mm Screw 116 2 Screw 111 4 Screw 117 1 Screw 110 4 AN O M10 x 58mm M4 Washer Screw 74 4 54 1 ASSEMBLY To hire an authorized service technician to e To identify small parts see page 7 assemble the training bike call 1 800 445 2480 In addition to the included tool s assembly e Assembly requires two persons requires the following tools e Place all parts in a cleared area and remove the one Phillips screwdriver E packing materials Do not dispose of the packing materials until you finish all assembly steps Assembly may be easier if you have your own set of wrenches To avoid damaging parts do not use Left parts are marked L or Left and right parts power tools are marked R or Right 1 Go to www pr
7. ing the settings main menu To hide or display the gears button touch the Hide Settings button and select the desired checkbox Then follow the prompts on the screen IMPORTANT To access the set tings main menu when the gears button is hidden draw a square clockwise on the screen Select a language To select a language touch the Language button and select the desired language Then follow the prompts on the screen Note This feature may not be enabled Enable or disable a passcode The console features a child safety passcode designed to prevent unauthorized users from using the training bike To enable or disable a passcode touch the Passcode button To enable a passcode touch the Enable checkbox Then enter a 4 digit passcode of your choice Touch the Save button to use this passcode Touch the Cancel button to return to the equipment settings mode and not use a passcode To disable the passcode touch the Disable check box Then touch the back button on the screen Note If a passcode is enabled the console will regularly ask for you to enter the passcode The console will remain locked until the correct pass code is entered IMPORTANT If you forget your passcode enter the following master passcode to unlock the console 1985 25 12 13 14 15 16 17 Enable or disable street view During some workouts the screen may show a map To enable or disable the st
8. may be used to connect the power cord to a 2 pole receptacle as shown at the right if a properly grounded outlet is not available 2 pole Receptacle Metal Screw The lug or wire extending from the adapter must be connected with a metal screw to a permanent ground such as a properly grounded outlet box cover Some 2 pole receptacle outlet box covers are not grounded Before using an adapter contact a quali fied electrician to determine whether the outlet box cover is grounded before using an adapter The temporary adapter should be used only until a properly grounded outlet can be installed by a qualified electrician FEATURES OF THE TRAINING BIKE Measuring Watts Each training bike is individually calibrated to measure your power output and allow you to monitor your watts and RPMs directly on the console By monitoring your watts and RPMs you can see how hard you are training and make sure that you are chal lenging yourself and improving The Incline System The training bike can incline and decline up to 20 per cent to realistically simulate outdoor terrain When you create maps of your actual training routes on iFit com see the console instructions beginning on page 16 for more information the training bike will automati cally incline and decline to match the terrain of your training routes The Handlebar Shifters The training bike allows you to shift gears just like you do on your road bike The r
9. screen To continue the workout touch the Resume button To end the workout touch the End Workout button The workout will continue in this way until the last segment ends A workout summary will appear on the screen After you view the workout summary touch the Finish button to return to the main menu You may also be able to either save or publish your results using one of the options on the screen Follow your progress See step 5 on page 19 Do intervals if desired See step 6 on page 20 Wear a heart rate monitor and measure your heart rate if desired See step 7 on page 20 When you are finished exercising unplug the power cord See step 8 on page 20 HOW TO USE A SET A GOAL WORKOUT 1 Touch the screen or begin pedaling to activate the console See HOW TO TURN ON THE POWER on page 17 Select the main menu See step 2 on page 19 Select a set a goal workout To select a set a goal workout touch the SetA Goal button on the screen To set a customized goal for your workout touch the button for the desired goal Then touch the increase and decrease buttons on the screen to enter your goal and to select other variables for the workout The screen will show the duration and dis tance of the workout and the approximate number of calories you will burn during the workout Start the workout The workout may have a warm up segment To skip the warm up segment touch the Skip button To select warm u
10. settings mode see page 24 To use the maintenance mode see page 26 To use the wireless network mode see page 27 To use the sound system see page 28 To use the Internet browser see page 28 Note If there is a sheet of plastic on the display remove the plastic The console can display speed and distance in either miles or kilometers To find which unit of measurement is selected see step 15 on page 25 For simplicity all instructions in this section refer to miles HOW TO USE THE MANUAL MODE 1 Touch the screen or begin pedaling to activate the console See HOW TO TURN ON THE POWER on page 17 Select the main menu When you turn on the console the main menu will appear on the screen after the console boots up Touch the home button at the bottom of the screen to return to the main menu at any time Touch the Start button to start a manual workout Change the incline resistance of the training bike as desired As you pedal change the incline resistance of the training bike by pressing the Grade increase and decrease buttons on the console You can also change the incline of the training bike by pressing the shifter buttons To increase the incline press the front and rear buttons on the right shifter simultaneously to decrease the incline press the front and rear buttons on the left shifter simultaneously Note After you press a button it will take a moment for the training bike to reach t
11. skip the warm up segment touch the Skip button To select warm up segment options for the training bike see step 16 on page 25 Each workout is divided into several segments One incline level resistance is programmed for each segment Note The same incline level may be programmed for consecutive segments During the workout the screen will show a map of the route and a marker indicating your progress Touch the buttons on the screen to select the desired map options The profiles display will show your progress To view the profiles display flick or slide the screen 21 At the end of the first segment of the workout the incline will automatically adjust to the incline level for the next segment When the incline changes the resistance of the pedals will also change To maintain a steady pedaling cadence change gears by pressing the buttons on the shifters Note You can manually override the incline set tings by pressing the Grade buttons To return to the programmed incline settings of the work out touch the Follow Workout button Note The calorie goal is an estimate of the number of calories that you will burn during the workout The actual number of calories that you burn will depend on various factors such as your weight In addition your pedaling cadence will affect the number of calories you burn To pause the workout stop pedaling or touch either the back button or the home button at the bottom of the
12. this product 1 It is the responsibility of the owner to ensure that all users of the training bike are ade quately informed of all precautions Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the training bike only as described in this manual The training bike is intended for home use only Do not use the training bike in a com mercial rental or institutional setting Keep the training bike indoors away from moisture and dust Do not put the training bike in a garage or covered patio or near water Place the training bike on a level surface with at least 2 ft 0 6 m of clearance around the training bike To protect the floor or carpet from damage place a mat under the training bike Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the training bike at all times When connecting the power cord plug the power cord into a grounded circuit 10 11 12 13 14 15 16 17 Do not modify the power cord or use an adapter to connect the power cord to an improper receptacle Keep the power cord away from heated surfaces Do not use an extension cord Do not operate the training bike if the power cord or plug is damaged or if the training bike is not working properly DANGER Always u
13. ANCE MODE 1 Select the settings main menu See step 1 on page 24 Select the maintenance mode In the settings main menu touch the Maintenance button to enter the maintenance mode The maintenance mode main screen will show information about the console and the wireless 5 network Update the console firmware For the best results regularly check for firmware updates Touch the Firmware Update button to check for firmware updates using your wireless network The update will begin automatically Note If there are no firmware updates available touch the back but ton on the screen IMPORTANT To avoid damaging the training 6 bike do not turn off the power while the firm ware is being updated The screen will show the progress of the update When the update is complete the training bike will turn off and then turn back on If it does not press 7 the power switch into the off position Wait for sev eral seconds and then press the power switch into the reset position Note It may take a few minutes for the console to be ready for use Note Occasionally a firmware update may cause 8 your console to function slightly differently These updates are always designed to improve your train ing experience Calibrate the incline system of the training bike Touch the Calibrate Incline button Then touch the 9 Begin button to calibrate the incline system 26 The training bike will automatically r
14. Choose and download sets of weight loss A workouts a Measure your progress by competing _ lt a against other users in the iFit community Go to www iFit com to learn more 16 FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console you can change the incline resistance of the training bike and change gears with the touch of a button While you exercise the console will display continu ous exercise feedback including watts and pedaling cadence feedback During your workout you can do intervals at any time to measure your performance over short periods of time The console will record and display your results for each interval You can also measure your heart rate using an optional heart rate monitor In addition the console offers a selection of Le Tour de France workouts Each workout automatically changes the incline resistance of the training bike to match the real terrain of the Le Tour de France bicycle race and allows you to change gears to maintain your desired pedaling cadence The console also features new iFit technology that enables the console to communicate with your wireless network With iFit technology you can download per sonalized workouts create your own workouts track your workout results and access many other features See www iFit com for complete information You ca
15. G DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or N AWARNING illegible see the front cover of this manual and request a free replacement decal gt Misuse of this machine a gt may result in serious Apply the decal in the location shown injury Note The decal s may not be shown at NE Read user s manual actual size 7 NO prior to use and follow all warnings and instructions Do not allow children on or around machine AWARN NG gt j User weight must not exceed 350 pounds Keep hands and Replace label if damaged fingers clear of illegible or AR this area removed PROFORM is a registered trademark of ICON Health 8 Fitness Inc LE TOUR DE FRANCE is a registered trademark of Soci t du Tour de France ANT is a trademark of Garmin Ltd or its subsidiaries The BLUETOOTH word mark and logos are registered trademarks of Bluetooth SIG Inc and are used under license iPad is a trademark of Apple Computer Inc registered in the U S and other countries iPad is not included 2 IMPORTANT PRECAUTIONS AWARN l NG To reduce the risk of burns fire electric shock or injury to persons read all important precautions and instructions in this manual and all warnings on your training bike before using your training bike ICON assumes no responsibility for personal injury or property damage sustained by or through the use of
16. ardiovascular system the key to achieving the best results is to maintain the proper heart rate during your workouts The optional chest heart rate monitor will enable you to continuously monitor your heart rate while you exercise helping you to reach your personal fitness goals To purchase a chest heart rate moni tor please see the front cover of this manual FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following measures e Reorient or relocate the receiving antenna e Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help FCC CAUTION To assure cont
17. console features a wireless network mode that allows you to set up a wireless network connection Note You must have your own wireless network and an 802 11b g n router with SSID broadcast enabled hidden networks are not supported 1 Select the settings main menu See step 1 on page 24 2 Select the wireless network mode In the settings main menu touch the Network Setup button to enter the wireless network mode Note You can also touch the wireless symbol but ton at the bottom of the screen to enter the wireless network mode 3 Enable Wi Fi Make sure that the Wi Fi checkbox is marked with a green checkmark If it is not touch the Wi Fi menu option once and wait for a few seconds The console will search for available wireless networks 4 Set up and manage a wireless network connection When Wi Fi is enabled the screen will show a list of available networks Note It may take several seconds for the list of wireless networks to appear Make sure that the checkbox on the Network notification menu option is marked with a green checkmark to have the console notify you when a wireless network is within range and available 27 When a list of networks appears touch the desired network Note You will need to know your network name SSID If your network has a password you will also need to know the password An information box will ask if you want to connect to the wireless network Touch the Connect button t
18. crew 104 4 M8 Locknut 118 4 M8 x 30mm Screw 105 1 Handlebar Carriage 119 1 Back Plate 106 5 M8 x 20mm Screw 120 1 Pulley Spacer 107 1 Right Extension Wire 7 Lift Motor Wire 108 1 Left Extension Wire j Resistance Motor Wire 109 10 M4 x 9mm Screw S Blue Wire 110 4 M6 x 16mm Screw gt Green Wire 111 4 M4 x 12mm Screw White Wire 112 1 Crank Grease Packet 113 2 8 x 1 2 Screw i Assembly Tool 114 4 8 x 1 2 Bright Screw i User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 34 Model No PFEX01912 3 RO714A EXPLODED DRAWING 35 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 LIMITED WARRANTY IMPORTANT To protect your fitness equipment with an extended service plan see page 5 ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service condition
19. d duration and the distance of the workout The screen will also show the approximate number of calories you will burn during the workout If you select a competition workout the display will count down to the begin ning of the race Start the workout See step 4 on page 21 An audio coach may guide you through some work outs see HOW TO USE THE SOUND SYSTEM on page 28 Note You can manually override the incline set tings by pressing the Grade buttons To return to the programmed incline settings of the work out touch the Follow Workout button Follow your progress See step 5 on page 19 The screen may also show a map of the trail you are walking or run ning Touch the buttons on the screen to select the desired map options During a competition workout the screen will show the speeds of the racers and the distances they have traveled The screen will also show the num bers of seconds that the other racers are ahead of you or behind you Do intervals if desired See step 6 on page 20 Wear a heart rate monitor and measure your heart rate if desired See step 7 on page 20 When you are finished exercising unplug the power cord See step 8 on page 20 For more information about iFit go to www iFit com HOW TO USE THE EQUIPMENT SETTINGS MODE 1 Select the settings main menu Turn on the console and select the main menu see steps 1 and 2 on page 19 Then touch the gears button at the bottom of
20. ddle Carriage 4 as shown Loosen the indicated M8 x 15mm Round Head Screw 115 and slide the Saddle Carriage 4 into the Saddle Post 3 Slide the Saddle Carriage 4 to the desired posi tion and tighten the M8 x 15mm Round Head Screw 115 Then attach an M4 Washer 54 and the Carriage Cover 91 to the Saddle Carriage 4 with an M4 x 14mm Screw 117 6 See step 8 If the Handlebar Clamp 28 and four M6 x 16mm Screws 110 are preattached to the Handlebar Carriage 105 remove them and set them aside until step 8 Have a second person hold the Handlebar Post 6 near the Frame 2 Locate the long wire tie in the Handlebar Post 6 Tie the lower end of the long wire tie to the Main Wire 68 Next locate the same wire tie in the access hole in the Handlebar Carriage 105 Pull the wire tie upward until the end of the Main Wire is in the access hole See the inset drawing Next pull the upper end of the long wire tie until the Main Wire 68 is routed through the Handlebar Carriage 105 as shown Then untie and discard the long wire tie Tip Avoid pinching the Main Wire 68 Loosen the indicated Adjustment Screw 47 and insert the Handlebar Post 6 into the Frame 2 Move the Handlebar Post 6 upward or down ward to the desired position and tighten the Adjustment Screw 47 Pull Here Avoid pinching the Main Wire 68 10 Have a second person hold the Handlebar 7 near the Han
21. dlebar Carriage 105 Locate one of the remaining wire ties in the Handlebar Carriage 105 Tie the indicated end of the wire tie to the Right Extension Wire 107 Then pull the other end of the wire tie until the Right Extension Wire is routed through the Handlebar Carriage Then untie and discard the wire tie Route the Left Extension Wire 108 through the Handlebar Carriage 105 in the same way Tip Avoid pinching the wires Hold the Handlebar 7 on the Handlebar Carriage 105 and rotate the Handlebar to the desired angle make sure that the Handlebar is centered on the Handlebar Carriage Attach the Handlebar 7 with the Handlebar Clamp 28 and four M6 x 16mm Screws 110 start all four Screws and then tighten them Avoid pinching the wires Have a second person hold the Console 9 near the Handlebar Carriage 105 Connect the console wires to the Main Wire 68 and to the Extension Wires 107 108 make sure to connect the console wire that has an L tag to the Extension Wire that has an L tag and connect the console wire that has an R tag to the Extension Wire that has an R tag Insert the excess wire into the Console 9 11 10 Tip Avoid pinching the wires Attach the 11 12 13 Console 9 to the Handlebar Carriage 105 with four M4 x 12mm Screws 111 Avoid pinching the wires Attach the Tray 8 to the Frame 2 with two M4 x 10mm Screws 116
22. e the screen see step 5 on page 26 HOW TO SET UP THE CONSOLE Before using the training bike for the first time follow the steps below to set up the console 1 Connect to a wireless network Note To access the Internet download iFit work outs and use some other features of the console the console must be connected to a wireless 18 network See HOW TO USE THE WIRELESS NETWORK MODE on page 27 to connect the console to your wireless network Check for firmware updates First see step 1 on page 24 and step 2 on page 26 and select the maintenance mode Then see step 3 on page 26 and check for firmware updates Calibrate the incline system First see step 1 on page 24 and step 2 on page 26 and select the maintenance mode Then see step 4 on page 26 and calibrate the incline system of the training bike Create an iFit account On your computer smartphone tablet or other Internet capable device open an Internet browser and go to www iFit com Follow the prompts on the website to sign up for your iFit membership If you have an activation code select the code activation option The console is now ready for you to begin training The following pages explain the various workouts and other features that the console offers To use the manual mode see page 19 To usea Le Tour de France workout see page 21 To use a set a goal workout see page 22 To use an iFit workout see page 23 To use the equipment
23. equired 301 00 to e Covers parts and labor on all 1000 00 89 99 9119 99 149 99 manufacturer s defects as 1001 00t well as wear and tear on parts 00 to 2000 00 109 99 139 99 179 99 Up to 3 years of coverage available 2001 00 to 3000 00 179 99 209 99 239 99 To protect your fitness equipment today please call Customer Careat 1 800 677 3838 U J S 4 Or visit us onlineat WWW UtServ com UNIVERSAL TECHNICAL SERVICES BEFORE YOU BEGIN Congratulations for selecting the revolutionary PROFORM LE TOUR DE FRANCE training bike The LE TOUR DE FRANCE training bike is unlike any ordinary exercise bike With full adjustability a Wi Fi cycling console an incline system that simulates actual road terrain and an array of other innovative features the LE TOUR DE FRANCE training bike is designed to let you enjoy the outdoor cycling experience indoors For your benefit read this manual carefully before you use the training bike If you have questions after Length 5 ft 4 in 163 cm Width 2 ft 1 in 64 cm Saddle Saddle Carriage Pedal Strap Leveling Foot reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled
24. ess the play button on your personal audio player Adjust the volume level using the Volume increase and decrease buttons on the console or the volume control on your personal audio player If you are using a personal CD player and the CD skips set the CD player on the floor or another flat surface instead of on the console HOW TO USE THE INTERNET BROWSER Note To use the Internet browser you must have access to a wireless network including a wireless router 802 11b g n with SSID broadcast enabled hid den networks are not supported To open the Internet browser touch the globe button at the bottom of the screen Then select a website To navigate the Internet browser touch the Back Refresh and Forward buttons on the screen To exit the Internet browser touch the Return button on the screen 28 To use the keyboard see HOW TO USE THE TOUCH SCREEN on page 18 To enter a different web address in the URL bar first slide your finger down the screen to view the URL bar if necessary Then touch the URL bar use the key board to enter the address and touch the Go button Note While you are using the Internet browser the incline gear and volume buttons will still function but other buttons will not function Note If you have questions after following these instructions go to www support iFit com for assistance THE OPTIONAL HEART RATE MONITOR Whether your goal is to burn fat or to strengthen your c
25. feet on the rear stabilizer until the rocking motion is eliminated Leveling Foot HOW TO USE THE PEDALS To use the pedals insert your shoes into the toe cages and pull the ends of the toe straps To adjust the toe straps press and hold the tabs on the buckles adjust the toe straps to the desired position and then release the tabs Note You can attach your own pedals to the training bike if desired HOW TO USE THE IPAD HOLDER IMPORTANT The iPad holder is designed for use with most full size iPads Do not place an iPad mini or any other electronic device or object in the iPad holder To insert an iPad into the iPad holder set the bottom edge of the iPad in the tray Make sure that the iPad is firmly secured in the iPad Holder Reverse these actions to remove the iPad from the iPad Holder CONSOLE DIAGRAM UA and track your accomplishments With your new iFit compatible training bike you can use an array of features on iFit com to make your train MAKE YOUR TRAINING GOALS A REALITY WITH IFIT COM Upload your workout results to the Fit cloud ing goals a reality Set calorie time distance or watts goals SET A GOAL for your workouts Train anywhere in the world with customizable Google Maps x Watch high definition videos with simulated VIDEO workouts Download training workouts designed to help you reach your personal goals Y
26. forma tion about the optional heart rate monitor see page 28 Note The console is compatible with ANT and BLUETOOTH Smart heart rate monitors When your heart beat is detected your heart rate will be shown in the display on the screen When you are finished exercising unplug the power cord When you are finished exercising press the power switch to the off position and unplug the power cord IMPORTANT If you do not do this the electrical components of the training bike may wear prematurely HOW TO USE ALE TOUR DE FRANCE WORKOUT 1 Touch the screen or begin pedaling to activate the console See HOW TO TURN ON THE POWER on page 17 Select the main menu See step 2 on page 19 Select a Le Tour de France workout To select a Le Tour de France workout first touch the cyclist button at the bottom of the screen The workouts menu will appear on the screen Next select the Tour de France button Then select the desired workout Note It may be neces sary to scroll the screen to view all the workout options The screen will show the name the estimated duration and the distance of the workout The screen will also show the approximate number of calories you will burn during the workout and a map of the workout Note You may be able to select other variables for the workout on this screen Start the workout Touch the Start Workout button to start the workout The workout may have a warm up segment To
27. he selected incline level You will hear the incline motor while the incline is changing This is normal CAUTION The training bike can move through a broad range of incline levels Hold the handle bars and be prepared for the training bike to move when you change the incline Change gears as desired You can set up the training bike to simulate your road bike To select the gearing option s for the training bike see step 7 on page 24 Note The training bike simulates gears there are no actual gears 19 Change gears by pressing the buttons on the shifters Note After you press a button it will take a moment for the training bike to change to the selected gear To avoid damaging the shift ers do not pull on the shifters or squeeze the shifters Press the buttons on the left shifter to change the front gear press the buttons on the right shifter to change the rear gear On the left shifter press the front button to increase the resistance press the rear button to decrease the resistance On the right shifter press the front button to decrease the resistance press the rear button to increase the resistance The numbers of the currently selected front and rear gears will appear in the display on the screen Follow your progress The console offers several display modes The display mode that you select will determine which workout information is shown To select the desired display mode simply flick or
28. ight and left handlebar shifters simulate front and rear derailleurs that you can configure to match the gearing setup of your road bike see the console instructions beginning on page 16 for more information Pedaling Form Features The training bike has multiple features to help you develop correct pedaling form Freewheel The training bike has a freewheel that simulates a road bike rather than a fixed drive spin bike This discourages you from letting your feet coast through the top and bottom of your pedal stroke Flywheel The flywheel on the training bike has the correct inertia to allow you to pedal smoothly while encouraging you to use good pedaling form HOW TO ADJUST THE GEOMETRY OF THE TRAINING BIKE The training bike can be adjusted to match the geom etry of your road bike to promote correct form and to ensure proper training of the muscles Note Make adjustments in small increments and then pedal the training bike to test the adjustments How to Adjust the Angle of the Saddle You can adjust the angle of the saddle to the posi tion that is most comfortable You can also adjust the saddle forward or backward for increased comfort or to adjust the distance to the handlebar To adjust the saddle first loosen the attachment hardware beneath the saddle a few turns Next tilt the saddle upward or downward or slide the saddle forward or backward Then retighten the attach ment hardware Note You ca
29. inued compliance use only shielded interface cables when connecting to computer or peripheral devices Changes or modifications not expressly approved by the party respon sible for compliance could void the user s authority to operate this equipment IMPORTANT To satisfy exposure compliance requirements the antenna and transmitier in the console must be at least 8 in 20 cm from all persons and must not be near or connected to any other antenna or transmitter Note The console contains FCC ID OMC310900 and FCC ID OMCIABR12 29 MAINTENANCE AND TROUBLESHOOTING HOW TO MAINTAIN THE TRAINING BIKE Inspect and tighten all parts of the training bike regu larly Replace any worn parts immediately To clean the training bike use a damp cloth and a small amount of mild detergent IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight HOW TO CALIBRATE THE SCREEN If it is difficult for you to touch the correct buttons on the screen the screen may not be properly calibrated To calibrate the screen see step 5 on page 26 HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling the drive belt may need to be adjusted To adjust the drive belt first press the power switch to the off position and unplug the power cord Next locate the access hole in the underside of the Right Shield 12 Using a hex key tighten the Idler Adjustment Screw 89
30. ise to the maxi mum incline level lower to the minimum incline level and then return to the starting position This will calibrate the incline system IMPORTANT Keep pets feet and other objects away from the training bike while the incline system is calibrating When the incline system is calibrated touch the back button on the screen Calibrate the screen If the screen is not properly calibrated it will be difficult for you to touch the correct buttons on the screen To calibrate the screen touch the Calibrate Screen button A small target will appear on the screen Using a pencil eraser or other small object touch the center of the target Then touch the rest of the targets After several seconds the console will exit the screen calibration mode Note This feature may not be enabled View machine information Touch the Machine Info button to view information about your training bike After you view the informa tion touch the back button on the screen Find keycodes This option is intended to be used by service technicians to identify whether a certain button is working correctly Enter a custom IP address If your network does not automatically generate IP addresses touch the Custom IP button to enter a custom IP address Note This feature may not be enabled Exit the maintenance mode To exit the maintenance mode touch the back but ton on the screen HOW TO USE THE WIRELESS NETWORK MODE The
31. n even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise To turn on the power see this page To learn how to use the touch screen see page 18 To set up the console see page 18 17 HOW TO TURN ON THE POWER IMPORTANT If the training bike has been exposed to cold temperatures allow it to warm to room tem perature before you turn on the power If you do not do this you may damage the console displays or other electrical components Plug in the power cord see HOW TO PLUG IN THE POWER CORD on page 13 Next locate the power switch on the frame near the power cord Press the power switch to the reset position Reset Position The display will then turn on and the console will be ready for use Note When you turn on the power for the first time the incline system may calibrate automatically The training bike will move upward and downward as it calibrates When the training bike stops moving the incline system is calibrated IMPORTANT If the incline system does not cali brate automatically see step 4 on page 26 and manually calibrate the incline system IMPORTANT The console features a display demo mode designed to be used if the training bike is displayed in a store If the demo mode is turned on the console will not turn off and the display will not be reset when you finish exercising To turn off the demo mode see
32. n remove the saddle and attach your own saddle if desired How to Adjust the Saddle Carriage To adjust the posi tion of the saddle carriage loosen the adjustment screw move the saddle carriage forward or backward and then retighten the adjust ment screw 14 How to Adjust the Saddle Post For effective train ing the saddle 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 saddle post loosen the adjustment screw move the saddle post upward or downward and then retighten the adjustment screw How to Adjust the Rotation of the Handlebar To rotate the handlebar to match the position of the handlebar on your road bike loosen the indicated screws rotate the handlebar and then retighten the screws How to Adjust the Handlebar Post To adjust the height of the handlebar post loosen the adjustment screw move the handle bar post upward or downward and then retighten the adjustment screw How to Adjust the Handlebar Carriage To adjust the position of the handlebar carriage to match your road Handlebar bike loosen the Carriage indicated screws move the handlebar carriage forward or backward and then retighten the screws 15 HOW TO LEVEL THE TRAINING BIKE If the training bike rocks slightly on your floor during use turn one or both of the level ing
33. nplug the power cord and press the power switch to the off position when the training bike is not in use and before cleaning the training bike Servicing other than the procedures in this manual should be performed by an autho rized service representative only Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the training bike Always wear athletic shoes for foot protection The training bike should not be used by per sons weighing more than 350 Ibs 159 kg Be careful when mounting and dismounting the training bike Always keep your back straight while using the training bike do not arch your back 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 SAVE THESE INSTRUCTIONS MAKE YOUR El Y FITNESS GOALS A FI REALITY Congratulations on the purchase of your new iFit compatible fitness equipment You re just one click away from making your fitness goals a reality GO TO IFIT COM TO GET STARTED DO MORE THAN JUST WORK OUT iFit is the most powerful training tool available to help you accomplish all of your fitness goals From weight loss and performance to personalized training programs iFit is the key to getting more out of everything you do Some features require paid subscription LOSE WEIGHT JA COMPETE WITH OTHERS Stay on track and motivated with nae rogres
34. o connect to the network or touch the Cancel but ton to return to the list of networks If the network has a password touch the password entry box A keyboard will appear on the screen To view the password as you type it touch the Show Password checkbox To use the keyboard see HOW TO USE THE TOUCH SCREEN on page 18 The Wi Fi menu option will inform you when the console is connected to your wireless network To disconnect from a wireless network select the wireless network and then touch the Forget button If you are having problems connecting to an encrypted network make sure that your password is correct Note Passwords are case sensitive Note The iFit mode supports unsecured and secured WEP WPA and WPA2 encryption A broadband connection is recommended perfor mance depends on connection speed Note If you have questions after following these instructions go to www support iFit com for assistance Exit the wireless network mode To exit the wireless network mode touch the back button on the screen HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug a 3 5 mm male to 3 5 mm male audio cable not included into the jack on the console and into a jack on your MP3 player CD player or other personal audio player make sure that the audio cable is fully plugged in Note To purchase an audio cable see your local electronics store Next pr
35. oformservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call Customer Care see the front cover of this manual and register your product 2 Remove and discard the indicated shipping insert If there are shipping screws in the Front Stabilizer 22 remove and discard Attach the Front Stabilizer 22 to the Base 1 with two M10 x 58mm Screws 74 3 If there are shipping screws in the Rear Stabilizer 23 remove and discard them Attach the Rear Stabilizer 23 to the Base 1 with two M10 x 58mm Screws 74 4 See the inset drawing Using a plastic bag to keep your fingers clean apply some of the included grease to the sides of the channel on the top of the Saddle Post 3 Orient the Saddle Post 3 so that the height indicators are on the side shown Loosen the indicated Adjustment Screw 47 and insert the Saddle Post 3 into the Frame 2 Move the Saddle Post 3 upward or downward to the desired position and then tighten the Adjustment Screw 47 5 Tip You can attach your own saddle to the Saddle Carriage 4 if desired Loosen the attachment hardware not shown beneath the Saddle 5 and remove the Saddle Then attach your own saddle and retighten the attachment hardware Orient the Sa
36. onsole will prompt you to resume or end the workout To select the amount of time the console will wait before it prompts you to resume or end the work out touch the Cadence Timeout button and select the desired time Then touch the back button on the screen Select the gearing options The gearing on the training bike can be set up to simulate a variety of gearing options used on road bikes To select a front gearing option first touch the Choose Front Gears button Next select the desired front gearing option for the training bike Then touch the back button on the screen To select a rear gearing option first touch the Choose Rear Gears button Next select the desired rear gearing option for the training bike Then touch the back button on the screen IMPORTANT For detailed information about gearing options consult a road cycling book or other road cycling resource Turn on or turn off the display demo mode The console features a display demo mode designed to be used if the training bike is displayed in a store While the demo mode is turned on the screen will show a demo presentation To turn on or turn off the display demo mode first touch the Demo Mode button Next touch the On checkbox or the Off checkbox Then touch the back button on the screen 9 10 11 Hide or display the gears button The console features an option to hide the gears button to prevent unauthorized users from access
37. p segment options for the training bike see step 16 on page 25 Touch the Start button to start the workout The workout will function in the same way as the manual mode see page 19 Note You can manually override the incline set tings by pressing the Grade buttons To return to the programmed incline settings of the work out touch the Follow Workout button 22 The workout will continue until you reach the goal that you set A workout summary will appear on the screen After you view the workout summary touch the Finish button to return to the main menu You may also be able to either save or publish your results using one of the options on the screen Note The calorie goal is an estimate of the number of calories that you will burn during the workout The actual number of calories that you burn will depend on various factors such as your weight In addition if you manually change gears or the incline during the work out the number of calories you burn will be affected Follow your progress See step 5 on page 19 Do intervals if desired See step 6 on page 20 Wear a heart rate monitor and measure your heart rate if desired See step 7 on page 20 When you are finished exercising unplug the power cord See step 8 on page 20 HOW TO USE AN IFIT WORKOUT Note To use an iFit workout you must have access to a wireless network see HOW TO USE THE WIRELESS NETWORK MODE on page 27 An iFit account is
38. perty loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to the customer The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to the customer This warranty provides specific legal rights the customer may have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 354012 RO714A Printed in China 2013 ICON Health amp Fitness Inc
39. reet view feature of the maps first touch the Street View button Next touch the Enable checkbox or the Disable check box Then touch the back button on the screen Select a time zone To select a time zone touch the Timezone button and select the desired time zone Then touch the back button on the screen Select an update time To select a time for automatic console updates touch the Update Time button and select the desired time Then touch the back button on the screen When you select an update time you must also enable automatic console updates see step 4 IMPORTANT You must still unplug the power cord after using your training bike Set the update time for a time when you normally use your training bike and will be available to unplug the power cord after an update Select the unit of measurement Touch the US Metric button to view the selected unit of measurement Next touch the checkbox for the desired unit of measurement Then touch the back button on the screen Select a warm up segment option When you select a workout there may be a warm up segment before the workout begins To select a time for the for the warm up segment or to disable the warm up segment touch the Warm Up Time button and select the desired option Then touch the back button on the screen Exit the equipment settings mode To exit the equipment settings mode touch the back button on the screen HOW TO USE THE MAINTEN
40. rm Magnet Axle Right Saddle Post Sleeve Left Saddle Post Sleeve Idler Pulley Idler Bolt Idler Adjustment Screw Flywheel Ring Flywheel Hub Flywheel Axle Flywheel Spacer Thrust Washer Flywheel Pulley Right Handlebar Post Sleeve Adjustment Screw Power Switch Grommet Control Board 33 51 52 53 54 Key No Qty HANANATNNAWONGTANNNAHATAAGANANNANNWAHABABAANBABBAAANANMAH AWA Model No PFEX01912 3 RO714A Description Board Bracket Standoff Crank Torque Pulley M4 Washer Magnet Crank Screw Bearing Push Nut Frame Bushing Pivot Axle Left Pedal Right Pedal Left Crank Arm Right Crank Arm Handlebar Cap Drive Belt Power Cord Main Wire Left Handlebar Post Sleeve Left Shifter Wire 3 8 Jam Nut 1 2 Washer 1 2 x 1 Screw M10 x 58mm Screw 5 16 x 1 3 4 Bolt 5 16 Locknut M10 x 35mm Hex Screw Post Brake M8 x 17mm Screw Clamp Right Shifter Wire 10 x 12mm Flat Head Screw 1 4 x 125mm Flat Head Screw Wheel Spacer M10 Washer M8 x 15mm Screw Lift Motor Bushing Magnet Spring M4 x 16mm Bright Screw Friction Fastener Carriage Cover Saddle Mount Assembly 8 Star Washer M4 x 16mm Screw 8 x 1 2 Self tapping Screw M4 x 12mm Flange Screw M4 x 19mm Screw Electronics Shield 1 4 Nut M10 Locknut Key No Qty Description Key No Qty Description 101 1 Reed Switch Wire 115 3 M8 x 15mm Round Head Screw 102 1 Crank Hub 116 2 M4 x 10mm Screw 103 10 Crank Spacer 117 3 M4 x 14mm S
41. s The frame is warranted for ten 10 years from the date of purchase Parts and labor are warranted for one 1 year from the date of purchase This warranty extends only to the original purchaser customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all instructions in this manual are not followed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purposes No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of pro
42. sive weight loss programs PUSH MOURSeH to nEw Units prog g prog r with real time virtual races with our trainers including Jillian Michaels PERSONALIZED 60 EVENT TRAINING A MOBILE Track your workout anywhere 5k 10k half or full marathon you go with iFit mobile apps training will help you prepare for your event MAP YOUR ROUTE EIA suare your procress With Google Maps your fitness Inspire others motivate yourself and share routes workouts and more equipment will simulate the earth s terrain while displaying Street View during your workout GOTO IFIT COM OR CALL 877 236 1009 PROTECT YOUR FITNESS EQUIPMENT WITH AN EXTENDED SERVICE PLAN Your new fitness equipment is not an ordinary purchase it is an investment in your health and well being for years to come As the leading provider of manufacturer s extended service plans ICON strives to protect your equipment and your future Please review the following service plans and find one that best fits your needs PREVENTIVE MAINTENANCE SERVICE PLANS iene e Includes an annual preventive check at your convenience no shipping required Bikes Syst Only manufacturer s defects as well as an oe y 139 99 wear and tear on parts e Up to 5 years of coverage available STANDARD SERVICE PLANS Equipment Price 1 YearPlan 2YearPlan 3 Year Plan Features 0 00 to e Unlimited in home repairs 300 00 29 99 39 99 59 99 no shipping r
43. slide the screen You can also view additional work out information by touching the red boxes on the screen If desired adjust the volume level by pressing the Volume increase and decrease buttons on the console To pause the workout stop pedaling or touch either the back button or the home button at the bottom of the screen To continue the workout touch the Resume button To end the workout session touch the End Workout button When you touch the End Workout button a work out summary will appear on the screen After you view the workout summary touch the Finish button to return to the main menu You may also be able to either save or publish your results using one of the options on the screen 6 Do intervals if desired During a workout you can use the interval screen to measure your performance for short periods of time To select the interval screen simply flick or slide the screen To begin an interval touch the Start button To end the current interval touch the Lap button You can add as many intervals as desired to your workout The console will record data for each interval that you can view at any time during your workout The interval screen will show a list of the recorded inter vals Scroll the screen to view data for the desired interval 20 8 Wear a heart rate monitor and measure your heart rate if desired You can wear an optional heart rate monitor to measure your heart rate For more in
44. step 8 on page 24 HOW TO USE THE TOUCH SCREEN The console features a tablet with a full color touch screen The following information will help you become familiar with the tablet s advanced technology The console functions similarly to other tablets You can slide or flick your finger against the screen to move certain images on the screen such as the displays in a workout However you cannot zoom in and out by sliding your fingers on the screen e To type information into a text box first touch the text box to view the keyboard To use numbers or other characters on the keyboard touch the 123 but ton To view more characters touch the Alt button Touch the Alt button again to return to the number keyboard To return to the letter keyboard touch the ABC button To use a capital character touch the button with an upward facing arrow To use multiple capital characters touch the arrow button again To return to the lowercase keyboard touch the arrow button a third time To clear the last character touch the button with a backward facing arrow and an X Use these buttons on the console to navigate the tablet Press the home but ton to return to the main menu Press the center button to access the settings menu see page 24 Press the back button to return to the previ ous screen e If it is difficult for you to touch the correct buttons on the screen the screen may not be properly calibrated To calibrat
45. the screen to select the settings main menu Note You can also press the center button on the console to access the settings main menu Select the equipment settings mode In the settings main menu touch the Equipment Settings button Note It may be necessary to scroll the screen to view all the menu options Enable or disable the auto relogin feature Enable this feature to have the console automati cally log in to your iFit account when you turn on the power Note This feature is recommended for private owners of the training bike only To enable or disable the auto relogin feature first touch the Auto Relogin button Next touch the Enable checkbox or the Disable checkbox Then touch the back button on the screen Enable or disable automatic console updates To enable or disable automatic console updates first touch the Auto Update button Next touch the Enable checkbox or the Disable checkbox Then touch the back button on the screen Note To select a time for automatic console updates see step 14 Enable or disable the Internet browser To enable or disable the Internet browser first touch the Browser button Next touch the Enable checkbox or the Disable checkbox Then touch the back button on the screen 24 6 Select a time for the cadence timeout The console features a cadence timeout feature if no buttons are touched or pressed and the pedals do not move for a set amount of time the c
46. www proform com Model No PFEX01912 3 Serial No Write the serial number in the space above for reference Serial Number Decal ACTIVATE YOUR WARRANTY To register your product and activate your warranty today go to www proformservice com registration CUSTOMER CARE For service at any time go to www proformservice com Or call 1 877 660 1168 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m MT Please do not contact the store 44 CAUTION MAKE YOUR E FITNESS GOALS A Read all precautions and instruc tions in this manual before using this equipment Keep this manual IFIT COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT ooo 2 IMPORTANT PRECAUTIONS 0 000 c cece teen E Ea a E eae 3 BEFORE YOU BEGIN ecu cleat ital GAS St ae ee eda end Gee eee Dae ae ee 6 PART IDENTIFICATION CHART 0 0 0 0 0c tnt tenes 7 ASSEMBLY cana lo nilo ar A or acia arm dead 8 HOW TO USE THE TRAINING BIKE ooccccccccc nents 13 FCG INFORMATION 6 0 000 e hae a wd E A et ea Oia a AAA A AA 29 MAINTENANCE AND TROUBLESHOOTING 20 0000 c cee eens 30 EXERCISE GUIDELINES s 20 4 44 2484 rr O a eee A ee ete RAE AAA 31 PART HS Teic corria a AE AAA AAA ne Pa Dee AR emer 33 EXPLODED DRAWING cuid da Phe a ee be ee ee E Pe 35 ORDERING REPLACEMENT PARTS meritita eii eE a tte Back Cover LIMITED WARRANT Y c ier iese u paei a wedge te et eG e Gale a a aoe ioe de Back Cover WARNIN
47. xercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone 31 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 HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing 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
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