WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME
Quick
Start
Card
PRECISION™ SERIES
AND ENERGY
™
SERIES
ELLIPTICALS
HEART RATE INFORMATION
CHOOsE A WORKOUT
• Determine your level of tness: beginner,
intermediate, or advanced.
• Determine your immediate goal: endurance
training, cardio-conditioning, or weight loss.
If you are a beginner, start with a cardio-conditioning
workout to gradually adjust your body to the demands of
exercise. Over a recommended eight-week period, you will
increase your endurance and strength.
For all tness levels, plan to exercise at an appropriately
challenging pace for 20 to 30 minutes a day. Wear a chest
strap to monitor your heart rate. Supplement your plans
with tness workouts from the Precor web site
(www.precor.com). The Precor web site also provides
expert advice to help you reach your tness goals.
MONITOR YOUR HEART RATE
The SmartRate and heart rate displays provide visual cues
that help you adjust your tness routine to reach your
goals. Use these features to keep your heart rate within
the target zones.
Wear a Chest Strap
During a workout, the heart rate features appear on
the display when you wear a chest strap. To receive an
accurate reading, the chest strap needs to be in direct
contact with your skin. After you put on the chest strap,
face the display console for a minimum of 15 seconds. This
allows the receiver in the console to recognize the signal
from the chest strap.
1. Carefully dampen the back of the strap with tap
2. Adjust the strap and fasten it around your chest.
The strap should feel snug, not restrictive
(Diagram B).
3. Make sure that the chest strap is right side up, lies
horizontally across your chest, and is centered in
the middle of your chest (Diagram C).
When these steps are complete, you are ready to view
your heart rate.
Touch-Sensitive Handrail Grips
Several Precor products incorporate touch-sensitive
heart rate grips on the handrails. If you prefer to use
the touch-sensitive handrail grips, use both hands.
Make sure both hands are moist (not dry) and avoid
grasping the sensors too tightly.
Note: For the best heart rate monitoring results, wear a
chest strap.
sMARTRATE® FEATUREs
When you begin an exercise session, a blinking
segment in the SmartRate display appears if you
entered your age during the setup phase. The blinking
segment indicates the current zone of your heart rate.
The calculation used for the heart rate target zone is
aerobic heart rate. To improve your overall
cardiovascular and respiratory tness level, maintain
your heart rate between 70% and 85% of your
maximum aerobic heart rate. For the greatest benets,
maintain your heart rate in either zone for 30 minutes or
more at least three times a week.
CAUTION: Your heart rate should never exceed
85% of your maximum aerobic heart rate or go
above your target zone (Diagram D).
COOl DOWN AFTER YOUR WORKOUT
Cooling down is an important aspect of your workout
because it helps reduce muscle stiness and
soreness by transporting excess lactic acid out of the
working muscles. Cooling down for at least three
minutes helps provide a smooth transition that allows
your heart rate to return to its normal, non-exercising state.
Diagram D: Heart Rate Target Zones
Diagram A Diagram B Diagram C
If you are a beginner, start a cardio-conditioning
program to slowly adjust your body to a comfortable
level of exercise. Over a recommended 8-week
period, you will increase your endurance and strength
while improving flexibility.
If you have been exercising and feel that you have
reached an intermediate or advanced fitness level, you
probably have established goals for yourself.
For all fitness levels, plan to exercise at a comfortable
pace for 20 to 30 minutes a day. Wear a chest strap
to monitor your heart rate. Supplement your plans
with fitness workouts from the Precor web site
(www.precor.com). The Precor web site also provides
expert advice to help you reach your fitness goals.
Monitor Your Heart Rate
The SmartRate and heart rate displays provide visual
cues that help you adjust your fitness routine to reach
your goals. Use these features to keep your heart rate
within the target zones.
Wear a Chest Strap
During a workout, the heart rate features appear on
the display when you wear a chest strap. To receive
an accurate reading, the chest strap needs to be in
direct contact with your skin. After you put on the
chest strap, face the display console for a minimum of
15 seconds. This allows the receiver in the console to
recognize the signal from the chest strap.
1. Carefully dampen the back of the strap with tap
water (Diagram A).
Important: Do not use deionized water. It does
not have the proper minerals and salts to conduct
electrical impulses.
When these steps are complete, you are ready to view
your heart rate!
Touch-Sensitive Handrail Grips
Several Precor products incorporate touch-sensitive
heart rate grips on the handrails. If you prefer to use
the touch-sensitive handrail grips, use both hands.
Make sure both hands are moist (not dry) when you
grasp the touch-sensitive handrail grips.
SmartRate® Features
When you begin an exercise session, a blinking
segment in the SmartRate display appears if you
entered your age during the setup phase. The blinking
segment indicates the current zone of your heart rate.
The calculation used for the heart rate target zone is
your maximum aerobic heart rate:
(220 minus your age) multiplied by a percent.
For the ideal weight loss range, your heart rate should
remain between 55% and 70% of your maximum
aerobic heart rate. To improve your overall
cardiovascular and respiratory fitness level, maintain
your heart rate between 70% and 85% of your
maximum aerobic heart rate.
Diagram A Diagram B Diagram C
If you are a beginner, start a cardio-conditioning
program to slowly adjust your body to a comfortable
level of exercise. Over a recommended 8-week
period, you will increase your endurance and strength
while improving flexibility.
If you have been exercising and feel that you have
reached an intermediate or advanced fitness level, you
probably have established goals for yourself.
For all fitness levels, plan to exercise at a comfortable
pace for 20 to 30 minutes a day. Wear a chest strap
to monitor your heart rate. Supplement your plans
with fitness workouts from the Precor web site
(www.precor.com). The Precor web site also provides
expert advice to help you reach your fitness goals.
Monitor Your Heart Rate
The SmartRate and heart rate displays provide visual
cues that help you adjust your fitness routine to reach
your goals. Use these features to keep your heart rate
within the target zones.
Wear a Chest Strap
During a workout, the heart rate features appear on
the display when you wear a chest strap. To receive
an accurate reading, the chest strap needs to be in
direct contact with your skin. After you put on the
chest strap, face the display console for a minimum of
15 seconds. This allows the receiver in the console to
recognize the signal from the chest strap.
1. Carefully dampen the back of the strap with tap
water (Diagram A).
Important: Do not use deionized water. It does
not have the proper minerals and salts to conduct
electrical impulses.
When these steps are complete, you are ready to view
your heart rate!
Touch-Sensitive Handrail Grips
Several Precor products incorporate touch-sensitive
heart rate grips on the handrails. If you prefer to use
the touch-sensitive handrail grips, use both hands.
Make sure both hands are moist (not dry) when you
grasp the touch-sensitive handrail grips.
SmartRate® Features
When you begin an exercise session, a blinking
segment in the SmartRate display appears if you
entered your age during the setup phase. The blinking
segment indicates the current zone of your heart rate.
The calculation used for the heart rate target zone is
your maximum aerobic heart rate:
(220 minus your age) multiplied by a percent.
For the ideal weight loss range, your heart rate should
remain between 55% and 70% of your maximum
aerobic heart rate. To improve your overall
cardiovascular and respiratory fitness level, maintain
your heart rate between 70% and 85% of your
maximum aerobic heart rate.
Diagram A Diagram B Diagram C
20 25 30 35 40 45 50 55 60 65 70 75
70
80
90
100
120
130
140
150
160
170
180
190
200
110
Your Heart Rate
High
Cardio
Warm Up
Your Age
Reco mmend ed Car diova scula r Zone
Reco mmend ed Wei ght Lo ss Zo ne
Fat Burn
CAUTION: Before beginning any fitness program, see your physician for a thorough examination. Ask your physician about the appropriate target heart rate for your fitness level.
Drawn
to crop
1.75” H
Line
Weights
Approx
.5 pt
.25 pt
Drawn
to crop
1.75” H
Line
Weights
Approx
.5 pt
.25 pt
As you get to know your new Precor Elliptical Fitness Crosstrainer™
(EFX
®
) and your own tness goals, you’ll use the advanced features
of the equipment more often. To begin with, though, here’s an easy
way to start out.
NOTE: These instructions assume that your EFX has been completely
installed and set up.
WARNING: Read through ALL of the safety information
in the Owner’s Manual, and make sure that the EFX is
properly connected to the electrical supply in your house,
before you use the EFX.
GETTING sTARTED
PRECISION SERIES AND ENERGY SERIES ELLIPTICALS
GO
RESET
GO
RESET
GO
RESET
sTEP 4: Grasp handles rmly with
both hands.
sTEP 7: Use the control on the console
to adjust the amount of resistance. If
the equipment includes a motorized
CrossRamp® adjustment, use the control on
the left to adjust the CrossRamp height, and
the control on the right for the resistance.
sTEP 6: Press the GO key
(manual operation).
sTEP 8: If you need to end your workout early, press the RESET key three times.
Refer to your owner’s manual for complete operational instructions
and troubleshooting. See reverse for important heart rate information.
sTEP 5: Begin pedaling.
sTEP 1: Turn the equipment on. sTEP 2: If the locking pin is engaged,
release it.
sTEP 3: Hold one handrail and step
onto the pedals.
TO GET sTARTED WITH YOUR NEW PRECOR EFX:
WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME
Card
PRECISION
™
SERIES
AND ENERGY
™
SERIES
ELLIPTICALS
OWNER’S MANUAL
Precision
™
& Energy
™
SERIES
ELLIPTICALS
EFX® 425 • EFX® 423
EFX® 225 • EFX® 222
EFX® 221
WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME
Important Safety Instructions 1
Important Safety
Instructions
When using the equipment, always take basic
precautions, including the following:
Read all instructions before using the equipment.
These instructions are written for your safety and
to protect the unit.
Before beginning any fitness program, see your
physician for a complete physical examination.
Il est conseillé de subir un examen médical complet
avant d’entreprendre tout programme d’exercise. Si
vous avez des étourdissements ou des faiblesses,
arrêtez les exercices immédiatement.
DANGER
To reduce the risk of electrical
shock always unplug the unit from
the electrical outlet immediately
after using and before cleaning.
WARNING
To reduce the risk of burns, fire,
electric shock, or injury, take the
following precautions:
Do not allow children, or those unfamiliar with the
operation of the equipment, on or near it. Do not
leave children unsupervised around the unit.
Never leave the equipment unattended when it is
plugged in. Unplug the equipment from the power
source when it is not in use, before cleaning it, and
before acquiring authorized service.
When the equipment is not in use, disconnect it by
turning the power switch to the Off position, and
then remove the power plug from the power outlet.
Assemble and operate the equipment on a solid,
level surface. Locate the equipment a few feet from
walls or furniture. Keep the area behind the
equipment clear.
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 2
Never operate the unit if it is damaged, not
working properly, when it has been dropped, or has
been dropped in water. Return the equipment to a
service center for examination and repair.
DANGER
The unit must be connected to a
properly grounded circuit (refer to
Grounding Instructions).
Keep the power cord and plug away from heated
surfaces.
Keep all electrical components, such as the power
cord and power switch, away from liquids to
prevent shock.
Do not operate the equipment where aerosol
(spray) products are being used or where oxygen
is being administered.
Do not use outdoors.
Maintain the equipment in good working condition.
Make sure that all fasteners are secure and the
running belt is clean and running smoothly.
Do not attempt to service the equipment yourself
except to follow the maintenance instructions
found in this manual.
Never drop or insert objects into any opening.
Keep hands away from moving parts.
Use the equipment only for its intended purpose as
described in this manual. Do not use accessory
attachments that are not recommended by the
manufacturer, as such attachments may cause
injuries.
Do not set anything on the handrails or hood. Place
liquids, magazines, and books in the appropriate
receptacles.
Do not rock the unit. Do not lean or pull on the
console at any time.
Wear proper exercise clothing and shoes for your
workout and avoid loose clothing. Do not wear
shoes with heels or leather soles. Check the soles
of your shoes and remove any dirt and embedded
stones. Tie long hair back.
Keep your body and head facing forward. Never
attempt to turn around on the EFX.
Do not overexert yourself or work to exhaustion. If
you feel any pain or abnormal symptoms, stop
your workout immediately and consult your
physician.
Important Safety Instructions 3
Safety Approvals for
Cardiovascular Equipment
Precor equipment has been tested and found to
comply with the following applicable safety standards.
Cardiovascular Type Equipment:
CAN/CSA, IEC 60335-1 (Household and similar
electrical appliances - Safety)
Grounding Instructions
The equipment must be grounded. If the equipment
malfunctions or breaks down, grounding provides a
path of least resistance for electric current, which
reduces the risk of electrical shock. The equipment is
equipped with a power cord having an
equipment-grounding conductor and a grounding plug.
The plug must be inserted into an outlet that is
properly installed and grounded in accordance with all
local codes and ordinances. Failure to properly ground
the equipment could void the Precor Limited Warranty.
DANGER
Improper connection of the
equipment-grounding conductor can
result in a risk of electric shock. Check
with a qualified electrician or service
person if you are in doubt as to whether
the unit is properly grounded. Do not
modify the plug provided with the
equipment. If it does not fit the outlet, get
a proper outlet installed by a qualified
electrician.
120 V Units Designated for North
American Markets
The unit must be connected to a grounded circuit. The
power outlet must have the same configuration as the
plug. No adapter should be used with this product.
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 4
Radio Frequency Interference
(RFI)
Federal Communications Commission,
Part 15
This fitness 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. The
equipment generates, uses, and can radiate radio
frequency energy and, if not installed and used in
accordance with the owner’s manual instructions, may
cause harmful interference to radio communications.
If the equipment does cause harmful interference to
radio or television reception, which can be determined
by turning the unit off and on, you are encouraged to
try to correct the interference using one or more of the
following measures:
Reorient or relocate the receiving antenna for your
TV, radio, VCR, DVR, etc.
Increase separation between the unit and the
receiver (TV, radio, etc.).
Connect the equipment into a different power
outlet on a dedicated circuit different from the one
used by the receiver (TV, radio, etc.). No other
appliance should be plugged into the same power
outlet as the equipment.
Consult an experienced radio/TV technician for
help.
WARNING
Per FCC rules, changes or
modifications not expressly
approved by Precor could void the
user’s authority to operate the
equipment.
Important Safety Instructions 5
Canadian Department of Communications
This digital apparatus does not exceed the Class B
limits for radio noise emissions from digital apparatus
set out in the Radio Interference Regulations of the
Canadian Department of Communications.
Le présent appareil numérique n’émet pas de bruits
radioélectriques dépassant les limites applicables aux
appareils numériques de la class B prescrites dans le
Règlement sur le brouillage radioélectrique édicté par le
ministére des Communications du Canada.
ATTENTION: Haute Tension
Débranchez avant de réparer
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 6
Obtaining Service
You should not attempt to service the equipment
except for maintenance tasks as described in this
manual. The equipment does not contain any
user-serviceable parts that require lubrication. For
information about product operation or service, see the
Precor web site at www.precor.com.
Should you need more information regarding customer
support numbers or a list of Precor authorized service
centers, visit the Precor web site at www.precor.com.
Note: A thin protective sheath covers the roller arm
wheels on your EFX. As you exercise, the roller arms
move up and down the ramp and the wheels tend to
squeak until the protective sheath wears off. Noise
from the wheels during this break-in period is normal
and will stop once the break-in period is complete
(usually after about ten hours of use). Please allow ten
hours of use for the wheel noise to subside before
calling Precor Customer Support.
For future reference, write the model number,
equipment serial number, console serial number, and
date of purchase for your unit in the space provided.
Model number:
Equipment serial numbe r:
Console se rial n umber:
Date p urchas ed:
Important Safety Instructions 7
The equipment serial number is located on the rear
stabilizer bar, just below the power switch.
Figure 1: EFX serial number label position
The console serial number is located inside the audio
connector compartment on the back of the console.
You will need to open the cover of this compartment to
see the number.
Figure 2: Console serial number label position
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 8
Table of Contents
Important Safety Instructions ........................... 1
Safety Approvals for Cardiovascular
Equipment ......................................................... 3
Grounding Instructions ......................................... 3
Radio Frequency Interference (RFI)................... 4
Obtaining Service ................................................... 5
EFX Safety Features .......................................... 9
Location ..................................................................... 9
Turning the Unit On and Off ................................ 9
Using the Locking Pin .......................................... 10
Getting Started ................................................. 12
Using CrossRamp ................................................. 14
Getting Familiar with the Controls .................. 16
Status Display ......................................................... 17
Workout Selection and Volume Controls ....... 19
Lower Readouts and Intensity Controls .........20
Connecting Your Audio Player ........................... 21
Setting Up Your Equipment ............................. 23
Creating User Profiles ..................................... 27
Measuring Your Heart Rate ............................ 28
Using SmartRate ................................................... 30
Getting Accurate Heart Rate Readings .......... 32
Troubleshooting Heart Rate Readings ............ 34
Choosing and Completing a Workout ............. 36
Choosing a Workout ............................................ 36
Available Workouts ............................................. 37
Ending a Session .................................................. 46
Reading Diagnostic Information .....................47
Maintenance ................................................... 49
Inspection .............................................................. 49
Cleaning the Equipment ...................................... 50
Storing the Chest Strap ....................................... 50
Long-Term Storage .............................................. 50
EFX Safety Features
9
EFX Safety Features
The Elliptical Fitness Crosstrainer™ (EFX®) is equipped
with certain items that, when used properly, help
sustain a safe and enjoyable workout. These items
include:
Locking pin
Power switch
Important: Before exercising, review the Important Safety
Instructions found at the beginning of this manual.
Location
It is important to keep the area around the equipment
open and free from encumbrances such as furniture or
other fitness equipment. For user safety and proper
maintenance, be sure to allow three feet (one meter)
of space on all sides of the equipment.
Turning the Unit On and Off
To turn the unit on and off, use the power switch
located on the back of the unit, near the power cord
connection. Refer to the following figure to see the
location of the switch.
Important: When the unit is not being used, turn it off.
Figure 3: Power switch location
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 10
Using the Locking Pin
Your EFX is equipped with a pin and lanyard to lock its
pedals (and arms, if it has moving arms) in place. To
lock the EFX, insert the pin securely into one of the
holes just behind the rollers.
Important: The locking, spring-loaded ball near the end of
the pin must pass through both sides of the arm. You
should be able to feel it when it clicks into place.
The following figure shows how the pin looks when it is
properly seated.
Figure 4: Locking pin in use
EFX Safety Features
11
When you want to use the EFX, remove the pin from
the hole and store it in the hole under the bottom of
the ramp. The following figure shows how the pin
should look while the EFX is in use.
Figure 5: Locking pin in storage during a workout
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 12
Getting Started
As you get to know your new Precor Elliptical Fitness
Crosstrainer
®
and your own fitness goals, you’ll use the
advanced features of the equipment more often. To
begin with, though, here’s an easy way to start out.
Note: These instructions assume that your equipment
has been completely installed and set up (refer to
Setting Up Your Equipment).
WARNING
Read through ALL of the safety
information in this manual before
you use the equipment.
To get started with your new Elliptical Fitness
Crosstrainer:
1. Turn the equipment on if necessary.
2. If the locking pin is engaged, release it.
3. Hold one handrail and step onto the pedals.
4. Grasp the handlebars securely.
5. Press the GO key.
Getting Started
13
6. Use the up and down arrows to adjust the amount
of resistance. If the equipment includes a
motorized CrossRamp® adjustment, use the
arrows on the left to adjust the CrossRamp height,
and the arrows on the right for the resistance.
Resistance
CrossRamp
Figure 6: CrossRamp and resistance adjustments
7. If you need to end your workout early, press
RESET.
Note: A thin protective sheath covers the roller arm
wheels on your EFX. As you exercise, the roller arms
move up and down the ramp and the wheels tend to
squeak until the protective sheath wears off. Any noise
from the wheels is normal and will stop after a break-in
period. Please allow a break-in period of approximately
ten hours before calling Customer Support.
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 14
Using CrossRamp
CrossRamp is a Precor technology that helps you get
more out of your EFX. As you select different
CrossRamp settings, the angle of the roller ramp
changes while your body remains in a biometrically
correct position. In addition to increasing the intensity
of your workout, higher CrossRamp settings change
the motion of your feet and legs, bringing additional
focus to your quadriceps and gluteal muscles. The
following two figures show how the different
CrossRamp settings target different muscle groups in
your lower body.
Note: On 400-series EFX models, the CrossRamp
range is available as a larger number of smaller level
changes than those available on 200-series models.
The following figures show the differences between
the level settings on these different EFX models.
Quadriceps (1–12, 19-20)
Gluteals (1-20)
Hamstrings (1–9, 19-20)
Calves (1–6, 16-20)
Figure 7: Muscle groups targeted by CrossRamp
(400-series EFX models)
Getting Started
15
Quadriceps (1–8)
Gluteals (1-8)
Hamstrings (1–8)
Calves (1–6)
Figure 8: Muscle groups targeted by CrossRamp
(200-series EFX models)
Be sure to try different CrossRamp settings during your
workout. In addition to exercising different groups of
muscles, you may also find that certain settings adjust
the performance of the EFX to your height and body
geometry.
Note: If your EFX is equipped with movable arms,
using them also exercises muscle groups in your arms
and chest. Note also that 200-series EFX models
provide a more limited range of CrossRamp levels.
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 16
Getting Familiar with
the Controls
The figure and table on the following page introduce
the controls on the console of your fitness equipment.
Getting Familiar with the Controls
17
Status Display
Figure 9: Status display
Table 1. Control descriptions
Number Name Purpose
Upper text
display
Displays status messages and your
workout progress graph
Lower text
display
Displays text messages about your
workout, as well as the following
statistics:
• Distance (the total number of
kilometers or miles you have
traveled in the current
workout)
• Strides / Min (your current
walking rhythm, in strides per
minute)
• Average Strides / Min (your
average walking rhythm, in
strides per minute)
Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 425 / 423 / 225 / 222 / 221 18
Number Name Purpose
User
indicator
Shows which user profile is
currently selected. Progress made
during the current workout will be
applied to this profile.
SmartRate®
and Heart
Rate icon
The SmartRate® scale places your
current heart rate in one of several
intensity zones.
The heart-shaped icon pulses
whenever the equipment detects
your heartbeat.
Time
indicator
Depending on the current workout,
displays the amount of time that
you have spent in the workout or
the amount of time still remaining
in it
Number Name Purpose
Calorie
indicator
Displays the number of calories
that you have used in your current
workout
Cal / Min
indicator
Displays the average number of
calories you have used per minute
in your current workout
Heart Rate
indicator
Displays your current heart rate, if
you are using the touch-sensitive
grips or a chest strap (refer to
Measuring Your Heart Rate)
Loading...