Precor EFX5.21s User Manual

Elliptical Fitness
Crosstrainer

Owner’s Manual

R

USA

i

IMPORTANT SAFETY INSTR UCTIONS

When using an electrical appliance, basic precautions should always be taken, including the
following:

• Read all instructions before using the Elliptical Fitness Crosstrainer (EFX). These instruc­tions are written to ensure your safety and to protect the unit.

Before beginning any fitness program, you should obtain a complete physical examination by
your physician.

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 Elliptical Fitness Crosstrainer from the
electrical outlet immediately after using and before cleaning.

WARNING

To reduce the risk of burns, fire, electric shock, or injury to persons, take the following precau­tions:

• When it is plugged in, do not leave the EFX unattended. Unplug the unit from the power
source when it is not in use, and before putting on or taking off parts.

• Close supervision is necessary when the EFX is used by or near children, invalids, or
disabled persons.

• Use the EFX only for its intended use as described in this manual. Do not use accessory
attachments that are not recommended by the manufacturer—such attachments might
cause injuries.

• Never operate the unit if it has a damaged cord or plug, if it is not working properly, if it
has been dropped or damaged, or dropped in water. Return the EFX to a service center for
examination and repair.

• Keep the power cord and plug away from heated surfaces.

• Never drop or insert objects into any opening. Keep hands away from moving parts.

• Do not use outdoors.

• Do not operate where aerosol (spray) products are being used or where oxygen is being
administered.

• To disconnect, turn the power switch to the OFF (O) position, then remove the power plug
from the wall outlet.

WARNING

Connect the EFX to a properly grounded outlet only. See

Grounding Instructions

.

IMPORTANT SAFETY INSTRUCTIONS

SAVE THESE INSTRUCTIONS

ii

Personal Safety

This manual explains how to assemble, use,
and maintain the EFX.The following conventions
are used in this manual:

“Note:” Contains additional information that
applies to the preceding text.

“Important:” Indicates information to which you
should pay special attention.

“CAUTION:” Indicates steps or information
necessary to prevent harm to yourself or
damage to the equipment.

“WARNING:” Provides instructions to prevent
electrical damage to the equipment and prevent
injuries to yourself or others.

“DANGER:” Indicates steps you must take to
prevent electrical shock.

• Check the EFX before each use. Completely assemble the unit before using it.

• Assemble and operate the EFX on a solid, level surface. Locate the rear of the unit at least 2
feet from walls or furniture to provide access to the ON/OFF (I/0) switch.

• A locking pin, inserted through the ramp and roller arm at the factory, provides an added
security feature. This locking mechanism must be removed prior to working out. See

Out on the EFX

• Wear proper exercise clothing and shoes for your workout—no loose clothing.

• Use care when getting on or off the EFX. Use the handrails whenever possible. Never step off
the unit while the foot pedals or ramp are still moving.

• Keep your body and head facing forward. Never attempt to turn around on the EFX.

• Do not rock the unit. Do not stand or climb on the handrails, electronic console, or front or
rear casing.

• Keep all electrical components, such as the power cord and ON/OFF (I/0) switch, away from
water or other liquids to prevent shock. Do not set anything on the handrails, electronic
console, or rear casing. Never place liquids on any part of the unit.

• Do not attempt to service the EFX yourself other than the assembly and maintenance
instructions found in this manual. The EFX is for household use only. See
on page 23.

• Do not overexert yourself or work to exhaustion.

• Stop your workout immediately if you feel any pain or abnormal symptoms, and consult your
physician.

.

Obtaining Service

Working

Precor Heart Rate Option—Safety Guidelines

The Precor Heart Rate Option was created and designed exclusively for Precor products. Before
using the option, read and follow the instructions found in the owner’s manual that accompanies
your option kit or chest strap transmitter.

The equipment is extremely sensitive — you should use the heart rate option with this in mind and
take the time to read the following:

• Handle the Precor Heart Rate Option with care. Do not drop the equipment. It might damage
the transmitter and you could void the manufacturer’s limited warranty.

• Do not place the chest strap near strong electromagnetic radiation sources. Television sets,
electric motors, radios, and high voltage power lines can affect the transmitter’s performance
and interfere with the heart rate signal that is being transmitted to the receiver which might
affect the heart rate readings that appear on the electronic console.

• Use only one chest strap at a time inside the range of the receiver. If the receiver tries to
process several signals simultaneously, an incorrect heart rate reading could result. Be sure
to keep any other transmitters at least 5 feet (1.5 meters) away from the receiver on your
unit.

• Keep the equipment dry. Although the chest strap should not be immersed in water, wetting
the electrodes and your chest will improve the initial performance. Note that perspiration on
the chest strap during workouts is normal and actually enhances the signal being sent from
the chest strap’s transmitter.

Note: An electrolyte spray does accompany your option package. Prior to putting the chest
strap on, lightly spray each electrode on the chest strap to help enhance its conductivity.

iii

• To conduct the electrical impulses from your heart, the chest strap’s electrodes require a
certain percentage of salts and minerals in the water used to wet them. The electrodes
continue to transmit your heart rate reading as long as they are in contact with your skin and
your skin is providing enough moisture through your perspiration to keep the electrodes wet.
However, if the concentration of salts in your perspiration is not high enough to conduct
electrical impulses and send them to the receiver, your heart rate reading will appear erratic or
not appear at all. Some people cannot use the heart rate feature because they do not have the
proper body chemistry.

• Do not use the chest strap if you are taking any medication or have a cardiac pacemaker.
Inaccurate heart rate readings can occur due to medication or electrical impulses from the
cardiac pacemaker.

• Stretching or bending the electrode strips on the chest strap may cause the strips to lose their
conductivity. Handle the chest strap with care.

• After extensive use, the chest strap (transmitter) may wear out, causing inaccurate heart rate
readings. With every use, check the strap for excessive wear and replace it or the battery if
necessary. See

Precor equipment is designed for your enjoyment. By following the above precautions and using
good common sense, you will have many safe and pleasurable hours of healthful exercise with
your Precor EFX.

Obtaining Service

on page 23.

Information Regarding Regulatory Requirements

FCC Federal Communications Commission, Part 15

The EFX5.21s has been tested and it complies 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
detrimental interference in a residential installation. The EFX 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. However, even with following the
owner’s manual instructions, there is no guarantee that interference will not occur in a particular
installation.

If the EFX does cause interference to radio or television reception, which can be determined by
pressing the power switch to 0 (OFF) and then I (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, etc.

• Increase separation between the EFX and the receiver (TV, radio, etc.).

• Connect the EFX 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 that the unit is connected to.

• Consult your dealer or an experienced radio/TV technician for help.

CAUTION: Per the requirements of the Federal Communications Commission, changes or
modifications to this product, not expressly approved by Precor, could void the user’s authority
to operate the product.

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 radioéélectriques 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.

iv

Safety Approval

When identified with the ETL-c logo, the EFX has been tested and conforms to the requirements of
CAN/CSA-E-335-1/2E-94, Safety of Household and Similar Electrical Appliances.

Grounding Instructions

The Elliptical Fitness Crosstrainer must be grounded. If it should malfunction or break down,
grounding provides a path of least resistance for electric current which reduces the risk of electrical
shock. The unit is equipped with a power cord having an equipment-grounding conductor and a
grounding plug. The plug must be inserted into an appropriate outlet that is properly installed and
grounded in accordance with all local codes and ordinances.

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 EFX is
properly grounded. Do not modify the plug provided with the unit—if it doesn’t fit the outlet, get a
proper outlet installed by a qualified technician.

Diagram A

Proper grounding plug
and power outlet for 120v
connection.

The EFX is for use on a nominal 120-volt circuit (refer to the WARNING below and to the

tion Requirements

Diagram A.

on page 2) and has a grounding plug that looks like the plug illustrated in

Installa-

WARNING

This product is for use on a circuit having a nominal rating of more than 120 volts and is factory­equipped with a specific electric cord and plug to permit connection to a proper electric circuit.
Make sure that the product is connected to an outlet having the same configuration as the plug. No
adapter should be used with this product. If the EFX must be reconnected for use on a different
type of electric circuit, the reconnection should be made by qualified service personnel.

ATTENTION: Haute Tension

Débranchez avant de réparer

v

Table of Contents

Safety Information ii

Important Safety Instructions ii
Information Regarding Regulatory Requirements iv
Safety Approval v
Grounding Instructions v

Before You Begin 1

1

2
3

Unpacking the EFX 1

Setting Up the EFX 2

Installation Requirements 2
Assembly Instructions 2

Using the EFX 6

Locating the ON and OFF Switch 6
Removing the Locking Pin 6

4

Understanding the Electronic Console. 6
Displays on the Electronic Console 7
Keys on the Electronic Console 8
Customizing the Display 8

Working Out on the EFX 9

Using the Quick Start Feature 10
Retrieving the Previous Workout Program 10
Pausing Your Workout 11
Cooling Down After a Workout 11
Ending Your Workout 11
Inserting the Locking Pin 11
Using the Manual Course Program 12
Using a Program Course 12
Changing the Interval Course Profile 13
Using the Weight Loss Program 14
Creating Custom Courses 15
Deleting Custom Courses 15

vi

Table of Contents — continued

Using the Precor Heart Rate Option 16

5

6

7

Wearing the Chest Strap Transmitter 16
Utilizing the Heart Rate Interactive Capabilities 17
Using the EFX Heart Rate Control Course 17
Correcting Inconsistent Heart Rate Readings 18

Getting the Most Out of Your Workout 19

How Hard Should I Exercise? 20
How Long Should I Exercise? 21
How Often Should I Exercise? 21

Maintaining the EFX 22

Cleaning the Equipment 22
Changing the Battery in the Chest Strap 22
Storing the Chest Strap 23
Power Cord Maintenance 23
EFX Long Term Storage 23
Accessing the Odometer and Software Version Numbers 23
Obtaining Service 23
Specifications Back cover

vii

Before You Begin

1

Thank you for purchasing your Precor EFX Elliptical Fitness Crosstrainer. The EFX5.21s features a
zero impact, elliptical-shaped stride that lets you target specific lower-body muscles to achieve
better muscle tone and overall cardiovascular conditioning. The EFX is designed to use the

optional

In addition to the standard display features, the Precor Heart Rate Interactive System offers an
easy-to-understand electronic console that gives motivating feedback about your workout and
incorporates the latest in cardiac monitoring to provide Smart RateTM— a visual aid that lets you
know where your heart rate is at a glance. When the Precor Heart Rate Option
and you wear the
You’ll be able to maintain your ideal training zone (weight loss or cardiovascular) by keeping the

blinking

With Smart Rate you can see what your heart rate is doing when you use any of the four different
modes: Manual, Interval, Weight Loss, and Program. These courses provide variety to help
motivate you during your workout. In addition, the Heart Rate Control Course (HRC) monitors
your heart rate within a target zone (usually 55% to 90% of your maximum heart rate) and
automatically changes the resistance to keep your heart rate in that zone.

The EFX is designed for household use only and is unique in its crosstraining features. To
maximize your use of the EFX, please study this guide thoroughly.

Precor Heart Rate Interactive System featuring Smart Rate.

chest strap

cell within the target zone.

, the colored cells on the display light up to indicate your target zone.

TM

receiver

is installed

Unpacking the EFX

The EFX is carefully tested and inspected before shipment. Precor ships the unit in three pieces:

• base assembly

Diagram 1

CAUTION: This unit weighs over 160 pounds
(72 kilograms). To avoid injury and to ensure
the safety of the unit and yourself, get
adequate assistance before unpacking your
EFX. Slide the base assembly out of the box.

• handrail assembly (includes the electronic console)

• owner’s manual, limited warranty card, and parts — shown in Diagram 1

Allen wrench, power cord, and tie wrap.

Power cord

Tie wrap

Carefully unpack the pieces of the EFX and lay them on the floor near the location where you plan
to use it.

before

Important: If you plan to move the EFX, do so
move the unit. Once the handrails are in place, the unit is wide enough that moving it down a
hallway or through a door frame (without scratching it) is very difficult.

After unpacking the EFX, pull out the plastic sack containing the items in Diagram 1. You will need
these items to complete the assembly of the EFX. If any items are missing, contact the dealer from
whom you purchased the EFX or call 1-800-4-PRECOR for the dealer nearest you.

you install the handrails. Ask for assistance to

1/4" Allen wrench

page 1

Setting Up the EFX

2

CAUTION: Do not remove or otherwise bypass
the 3-prong plug with an adapter or extension
cord in order to use a non-grounded outlet.
Electrical damage can occur if the unit is
connected to an improper power source.

Please read and follow the instructions in this manual. If you do not assemble and use the
equipment according to the following information, you might void the Precor limited warranty.

Installation Requirements

• Fill out and mail the limited warranty card. The serial number is printed on a label located on
the rear crossbar inside the rear casing. You will need a flashlight to read the label. Write the
serial number onto the limited warranty card and in this manual before assembling the unit.
Refer to

• Set up the EFX on a solid, level surface. If the unit is installed in a carpeted area, it is
recommended that you place a piece of heavy cardboard, plywood, or other solid, flat, and
level surface under the unit.

• Check that the Locking Pin is secure. A locking pin, inserted through the ramp and roller arm
at the factory, provides an added security feature for the EFX. Before assembly, check that the
locking pin is securely in place.

• Provide ample space around the machine. Open space around the machine allows for easier
access to the I/0 (ON/OFF) switch and makes for a safer mount and dismount.

• Use a standard 120-volt household outlet. The EFX is for household use only. The EFX is
equipped with an integral 3-prong, grounded plug that meets safety requirements and
protects the machine.

Obtaining Service

on page 23.

Assembly Instructions

CAUTION: If you plan to move the EFX, do
so before you install the handrails. Ask for
assistance to move the unit to its final
location.

CAUTION: Do not cut the string that is
secured to the base handrail support. The
string is attached to the coiled ribbon cable.

You should plan where you want to permanently locate the EFX because, once you install the
handrails, the width of the EFX provides little room for maneuvering through a standard door frame
and you could scratch or dent the unit.

To assemble the EFX, take the following steps.
Tools required: 1/4" Allen wrench (supplied) and scissors.

1. Locate the power switch at the rear of the unit. Make sure that the power switch is in the
“0” position (OFF) and that the power cord is unplugged.

2. Remove the 4 washers and bolts from the handrail. Use the Allen wrench if necessary. Keep
the washers on the bolts and set them within easy reach of the base handrail supports.

page 2

Diagram 2

Electronic console
Handrail assembly

Washer
Bolt

Ribbon cable connection

Base handrail support
Foot pedal
Ramp

EFX parts overview.

CAUTION: Do not install the handrail
assembly until you move the EFX to its final
location. Ask for assistance to move the unit.

Diagram 3

String
Coiled ribbon cable

Front cover

Base handrail support

Foot pedal

CAUTION: Do not let go of the string until you
are holding onto the coiled cable. The string
could drop inside the base support making it
difficult to retrieve the coiled ribbon cable.

3. For an overview of the EFX and its parts, study Diagram 2. Understanding the names of the
different parts will help you assemble the unit.

4. Set the handrail assembly close to the base handrail support, so that the ribbon cable from the
upper handrail assembly and the string protruding from the base support face each other.

Pulling out the
coiled ribbon cable.

5.

Get assistance before performing the following steps.

6. Grasp the string that is secured to the base support. Gently pull up on the string to produce
the ribbon cable connection from inside the base support. See Diagram 3.

page 3

Diagram 4

Plastic reinforcement strip
Tie wrap

Flange

Securely press the flanges
onto the connector tabs

Receptacle

Connector tabs

Ribbon cable

Connect and secure
the ribbon cable.

7.

Have your assistant(s)

the connector into the receptacle. Since the connector is designed to engage in one direction
only, do not force the connector into the receptacle. To secure the connection, press the
flanges together so that they clip onto the connector tabs. See Diagram 4.

8. Use the tie wrap provided to secure the lower portion of the ribbon cable to the plastic
reinforcement strip. Thread the tie wrap through the holes in the plastic reinforcement strip
and around the ribbon cable. See inset in Diagram 4. Pull the end of the tie wrap tightly to
secure the cable.

hold the handrail assembly while you connect the ribbon cable. Plug

Diagram 5

Handrail assembly
Handrail covers

Bolt & Washer

Ribbon cable connection

Base handrail support

Front casing

CAUTION: Do not allow your assistant to lift
the handrails so high that the excess ribbon
cable is stretched or damaged. Stretched,
crimped, or damaged cable is not covered by
the Precor limited warranty.

9. Once the cable is secure, use your scissors to cut off the excess end of the tie wrap. You can
also remove the string from the ribbon cable.

Secure handrail to base.

Important: While your assistant(s) holds the handrails, guide the ribbon cable into the base

support. If you feel
handrails from the base supports and start over again.

10. Notice that the two bolt hole locations on each base support provide for height adjustments.
Determine which height is best suited to meet your needs before securing the handrails to the
base handrail supports. See Diagram 5.

any

resistance, do not force the handrails into position, slowly remove the

page 4

11. After adjusting the handrails to the height that suits you, alternately tighten each bolt using the
Allen wrench provided.

Note: Periodically inspect the handrail-to-base bolts and, if necessary, tighten each bolt using
the Allen wrench provided.

Diagram 6

Rear casing

Rear crossbar

Level adjustor

Level the unit.

12. If necessary, rotate the level adjustors (on the rear crossbar) so that your unit is level.
See Diagram 6.

13. Remove the power cord from the plastic bag.

Diagram 7

Rear casing

I/0 (ON/OFF) switch
Power plug receptacle

Power cord connection

Connect the power cord.

14. Plug one end of the power cord into the receptacle at the rear of the unit. See Diagram 7.
Plug the other end into a standard 120v household outlet.

15. Your EFX is ready to use. Please continue on to

Understanding the Electronic Console

to

familiarize yourself with the electronic console display.

page 5

Using the EFX

3

As simple as using the EFX might seem, you should read this section so that you can use it safely
and effectively. This section of the owner’s manual provides the basic information you need for
exercising on your EFX, including the following:

• locating the ON and OFF switch

• removing the locking pin

• identifying and understanding features on the electronic console

• changing the unit of measure and displaying the scrolling speed
Note: Instructions explaining how to use the Precor Heart Rate Option and information regarding

the Heart Rate Control Course appear in another section:

Using the Precor Heart Rate Option.

Locating the ON and OFF Switch

Use the I/0 (ON/OFF) power switch to turn the unit I (ON) or 0 (OFF). This switch is located at the
rear of the unit, near the power cord.

Removing the Locking Pin

Pull firmly on the pin to slide it away from the ramp and roller arm. Place the locking pin in a safe
place,

do not

discard it.

Note: The ramp on the EFX is inactive until the foot pedals complete one revolution (one complete
stride). When you begin a workout, remove the locking pin and step onto the foot pedals. Once the
foot pedals are set in motion and you complete one revolution, you can change the ramp level.

page 6

Understanding the Electronic Console

The electronic console lets you control your EFX. As you work out, the electronic display provides
constant feedback about your progress. Information about the ramp, resistance, elapsed time,
strides per minute, total strides, total caloric burn, and heart rate (if you use the Precor Heart Rate
Option) is available at any time. When you use the Precor Heart Rate Option, the chest strap that
you wear transmits a signal which is displayed numerically (when the Heart Rate indicator is lit) on
the electronic console.

The EFX5.21s provides several courses engineered to target lower-body muscles and enhance
cardiovascular conditioning. In addition, the ability to design your own custom courses (CUST1 or
CUST2) also exists. For more information, refer to

Note: Informative messages scroll across the display and prompt you to enter specific information
before a workout. These messages request information and action. Other scrolling messages can
appear and explain problems that may arise while you are using the EFX. Some problems you can
solve. Other problems may require a qualified service technician. For service questions, please call
a Precor authorized service center. For the service center nearest you call, 1-800-4-PRECOR.

Creating Custom Courses

.

Displays on the Electronic Console

Indicator lights appear to show you which feature is being displayed. When you are working out,
the electronic console display presents each feature consecutively—this is called
Diagram 8 illustrates the electronic console display. Its display features and keys are explained on
the following pages.

scanning

.

Diagram 8

EFX5.21s display

Suggested Exercises

Cross Training

The complete ramp range involves a wide
variety of muscles. Gain more variation
by changing resistance and using both
forward and reverse motion.

Gluteals

Maintain a mid-to-high ramp range. To
further emphasize the gluteals, mainly
use forward motion.

Quadriceps

Use a progression from low to high ramp
angles. Emphasize quadriceps by using
reverse motion.

Variety

Simulate walking or cross-country skiing
by using lower ramp positions. Higher
ramp positions simulate
running, cycling, or
climbing.

Enter

©1996 Precor Incorporated

Smart Rate

Above Zone
Cardiovascular
Weight Loss
Below Zone

Ramp Control

PA USE

Hold to Reset

Ramp Level
Resistance Level
Time
Stides per Minute
Total Strides
Calories
Heart Rate

*

Resistance Control

You must wear the Precor heart rate monitor to activate the Heart Rate display.

*

Scan/ Hold

7
6
5
4
3
2
1

Quick Start

Smart Rate:TM When the optional Precor heart rate receiver has been properly installed in the
electronic console

and

the Precor Heart Rate Option’s chest strap is worn, a blinking segment in
the vertical bar graph appears on the display. The blinking segment shows you the zone that your
heart rate is in: either Cardiovascular or Weight Loss.

• Cardiovascular — maintaining your heart rate between 70% and 85% of your

maximum

aerobic heart rate, helps to improve your overall cardiovascular/cardiorespiratory fitness level.

• Weight Loss — maintaining your heart rate between 55% and 70% of your maximum aerobic

heart rate, helps burn enough calories that, when continued on a regular basis for 30 minutes
or more, provides the greatest fat-burning benefits.

Important: Smart Rate does not appear when you use the Quick Start key. If the Smart Rate
segment appears, but does not blink, it means that a receiver is installed, but that you are not
wearing the chest strap transmitter or it is not working properly. To correct transmitter problems,
refer to your

Precor Heart Rate Option Owner’s Manual

.

Ramp Level: Displays the ramp level numerically (1 through 7). This display is affected by the
Ramp Control keys.

Resistance: Indicates the degree of effort (1 through 10) associated with the pedal resistance. This
display is affected by the Resistance Control keys.

Time: Indicates the duration of your workout in minutes and seconds and stops whenever you
pause or stop. Should you exceed 60 minutes (during a single workout), the time display converts
to hours and minutes.

Strides per Minute: Displays the number of strides completed in a minute. A stride is an exagger­ated walking movement. On the EFX, if you start in a position with one foot forward and one foot
back, a stride is completed when you move the rear foot all the way forward while the forward foot
moves to the rear.

Total Strides: Displays the total number of strides completed. Refer to Strides per Minute above.
Calories: Indicates the estimated number of calories you are burning while you workout. At the end

of the workout, the number of calories burned appears in the display. The calorie calculation is
dependent on the weight that you enter during the setup prompts. An accurate weight selection
results in a more accurate calorie count.

Note: If you use Quick Start, the calorie count is based on a 150 lbs. (68 kg) person.
Heart Rate: Your heart rate (also known as your “pulse”) appears on the display. Monitor your

heart rate to help keep you within your training zone. Refer to page 20 to understand more about
the Heart Rate Training Zone. Note that the Precor Heart Rate Option receiver must be installed and
the chest strap transmitter worn before your heart rate can appear on the display.

page 7

Keys on the Electronic Console

Each key on the electronic console’s keypad provides specific functions. The following information
explains the different uses of the keys from left to right. To locate each key, look at the electronic
console or refer to Diagram 8.

ENTER: Work out specific prompts which appear on the display need to be addressed and then
“entered” into the unit’s memory by pressing the ENTER key.

Ramp Control : Decrease or increase the ramp’s position from 0 to 7. The 0 position provides
the most elongated, elliptical movement. Increasing the ramp position, changes the vertical angle
of the ellipse which causes an upward movement in your stride path and works different muscle
groups in your lower body. As you press the or key, the number that appears in the display
indicates the ramp setting.

PAUSE: To pause during your workout, press the PAUSE key. The displays on the console freeze
and allow you to review your workout statistics. See
left off, press PAUSE again.

Hold to Reset: Provides two options depending on the length of time you hold this key down.

• if you hold this key down for 2 to 3 seconds, you can exit a course prematurely and begin a
cool-down period.

• pressing this key (for more than 3 seconds) exits any program that may be active and causes
the scrolling prompt “PRECOR EFX” to appear.

Pausing Your Workout

. To resume where you

Resistance Control

against your stride which decreases/increases your degree of effort. As you change the resistance,
the display indicates the resistance setting (1 through 10). Because of the EFX’s unique design, two
different options exist to increase your level of effort:

• decreasing the resistance and increasing the strides per minute.

• increasing the resistance and keeping the same strides per minute.

Note: Your work effort can also be affected by the Ramp Control keys.
Scan/Hold: Scanning occurs automatically (every 30 to 45 seconds) in all courses except Manual

mode. In Manual mode, Scan/Hold lets you select the feature that you want to appear on the
display. When the indicator light is next to the feature you want displayed, press Scan/Hold. The
feature remains displayed until you press Scan/Hold again. In other courses, pressing the Scan/
Hold key activates the scan function. Each feature is displayed sequentially and then, the course
profile reappears. Note that Heart Rate only appears if you are using the Precor Heart Rate Option.

Quick Start: Pressing Quick Start at the scrolling “PRECOR EFX” banner or during any of the setup
prompts accesses Manual mode. A default weight of 150 lbs (68 kg) is used to calculate the total
caloric burn. (Refer to

: The or keys change the resistance by changing the force applied

Using the Quick Start Feature

and

Using the Manual Course Program

.)

Customizing the Display

The EFX can display weight in either pounds or kilograms. You can also set the display’s message
scrolling speed. Note that the EFX will retain your selection even when it is turned 0 (OFF) and
unplugged. You can change your selection at any time by repeating the following steps:

1. While the scrolling banner “PRECOR EFX” is being displayed, press the following keys in

sequence: Resistance Control , Resistance Control , and then Quick Start.

page 8

2. A prompt (either

3. Any or key lets you alternate between the prompts. Make your selection by pressing

ENTER while one of the prompts is scrolling past.

5. Adjust the message scrolling speed (1 through 32) by pressing any or key. The higher

the number the faster the message scrolls across the display. Press ENTER to select a specific
scrolling speed.

The display returns to the scrolling banner.

U.S. Standard

or

Metric Units

) appears.

Working Out on the EFX

4

Photo 1

Before using your EFX, we recommend that you follow these instructions and go through a
preliminary demonstration of the unit.

When using the EFX, follow these general guidelines:

• Before and after a workout, gently stretch your lower body and back to help prevent stiffness
or soreness.

• At the beginning of a workout, take several minutes to bring your heart rate into your training
zone, shown in Diagram 13 in Chapter 6.

• After your workout, walk slowly for several minutes to cool down your body and lower your
heart rate. Use the cool-down feature on your EFX.

A variety of exercise options are available on the EFX. The course profiles shown on the electronic
console label provide workouts from manual mode to customized courses all with heart rate
interactive capability. (To use the Smart Rate and Heart Rate features, you will need to purchase
and install the Precor Heart Rate Option.)

As you workout, keep in mind that because of the EFX’s unique design, you have several ways of
increasing your work effort:

• decreasing the resistance and increasing the strides per minute.

• increasing the resistance and keeping the same strides per minute.

• increasing both the resistance and ramp settings and maintaining your stride rate.

Working out on the EFX5.21s

Quick Steps to Working Out

1

Put on chest strap (optional).

2

Remove the locking pin.

3

Turn I (ON) the EFX.

To work out on the EFX, refer to Photo 1 and take the following steps:

1. For Smart Rate or your HEART RATE to appear on the display, the heart rate receiver must be
installed in the electronic console display and you need to wear the chest strap transmitter.
Refer to

2. Locate the locking pin that secures the roller arm to the ramp. Pull firmly on the locking pin to
slide it out of the ramp and roller arm. Place the locking pin in a safe place,

3. Locate the I/0 switch at the rear of the unit and turn it to I (ON). The Precor banner, “PRECOR
EFX,” scrolls across the electronic console display.

Wearing the Chest Strap Transmitter

to learn how to properly use the chest strap.

do not

discard it.

page 9

4

Hold onto the handrails and step
carefully into the foot pedals.

5

Enter weight or press Quick Start.

6

Enter Age.
Select Course.

7

4. Face the electronic console display and hold onto the handrails as you place your feet into the
foot pedals. Notice that when the foot pedals move, the weight prompt appears.

Important: To access Manual mode, press Quick Start. When you use Quick Start, a default
weight of 150 lbs (68 kg) is used for calculating the Calories display. Refer to

Start Feature

.

Using the Quick

5. If you do not use Quick Start, press any or key to change the weight. (The weight
increases and decreases in 5-pound or 2 kilogram increments) To increase the accuracy of
the calorie count, select a weight that is closest to your actual weight. Press ENTER.

6. At the age prompt, use any or key to display your age and then, press ENTER.

7. Choose your workout mode either Manual (MANL), or one of the programs: Interval (INTV),
Weight Loss (WTLS), or (CT20, CT30, GLT20, GLT30, CUST1, CUST2, or HRC) modes. Press
the or key until you see the desired mode or course number appear on the display, then
press ENTER.

Use the optional Smart Rate and
Heart Rate displays to keep your
heart rate in your target zone:
cardiovascular or weight loss.

8

Start working out.

9

End workout.

10

Review workout statistics.

(Press Hold to Reset)

11

Turn OFF the EFX.

(PAUSE)

(Cool down)

Note: Refer to the label on the electronic console. This label provides information about the
courses and illustrates the course profiles.

Important: Before working out, review the information in this manual regarding the different
EFX programs and their operation. Refer to pages 12 through 15.

8. Depending on the course you select, you may be prompted to answer more questions before
or during your workout. Hold onto the handrails while you workout.

To pause during your workout session before finishing the selected program, press the
PAUSE key. The displays on the console freeze. See

Workout

for more information.

Pausing Your Workout

or

Ending Your

Important: Do not hold the PAUSE key down for more than 4 seconds because you will
inadvertently reset the display to the scrolling banner.

9. When you are finished exercising, review your workout results.
Note: Always allow yourself a cool-down period before ending your workout. Cooling down

after your workout helps reduce muscle stiffness and soreness by transporting excess lactic
acid out of the working muscles. It also helps your heart rate return to its normal (non­exercising) state. The EFX incorporates a 5-minute cool-down period at the end of its program
courses. To access the cool down mode before coming to the end of a course, hold the
PAUSE key down for 2 to 3 seconds. A prompt appears, indicating that you are in cool down.

10. If desired, after reviewing the displays, reset them to zero by pressing Hold to Reset for
several seconds.

11. If you will not be using the EFX for awhile, turn it 0 (OFF).

CAUTION: If the ramp’s incline was not at zero
when you pressed the Quick Start key, it
automatically returns to zero. Hold onto the
handrails while the ramp is moving.

page 10

Using the Quick Start Feature

The Quick Start feature on the EFX allows you to bypass the setup prompts to quickly access
Manual mode. The weight setting defaults to 150 pounds (68 kg) so all calorie calculations and
their associated displays are based on a body weight of 150 pounds (68 kg). The Smart Rate
display will not work when you use the Quick Start key.

Note: Any prompts that appear after the weight prompt require your input before you can proceed.
You can press Quick Start at any prompt and access Manual mode. However, Quick Start is
disabled once you enter a program and begin your workout.

Retrieving the Previous Workout Program

To retrieve the previous workout program, simply press the ENTER key successively three times
after displaying the weight prompt. Note that if someone else has exercised on the EFX after your
workout, whatever program he or she used will be the one that is restored from memory.

Pausing Your Workout

You can pause at any time during your workout. Use this feature to rest or take a short break. To
pause while working out, press the PAUSE key. Your workout statistics remain displayed on the
console until you resume your workout and a scrolling prompt reminds you that you are in Pause
mode. You can remain in Pause mode for up to 10 minutes before the display resets to the Precor
banner.

Do not rely on the Pause feature as a way to end your workout. If you wish to end your workout,
follow the instructions in

To resume your workout, press PAUSE again. Hold the handrail when you step onto the foot
pedals. Your workout statistics continue from where you left off.

Note: You cannot pause during a cool-down session. Pressing and holding PAUSE during cool
down exits the session and causes the Precor banner to be displayed.

Ending Your Workout

.

Cooling Down After a Workout

Cooling down after your workout is important because it helps reduce muscle stiffness and
soreness by transporting excess lactic acid out of the working muscles. It also provides a smooth
transition that allows your heart rate to return to its normal (non-exercising) state.

The EFX incorporates a 5-minute cool-down period at the end of its program courses. (However, it
is not automatic in the MANL and INTV courses. In these courses, you need to press and hold
PAUSE for 3 seconds to access the 5-minute cool down session.)

If you want to exit a course early and still have a cool down, hold the PAUSE key down for 3
seconds. A prompt appears, indicating that you are in cool down.

CAUTION: Always secure the EFX with the
locking pin when it is not in use. Do not allow
children to play on the EFX. Children should
always be supervised when in the same room
as the EFX.

Important: Do not hold the PAUSE key down beyond the scrolling cool down message because you

will inadvertently reset the display to the Precor banner.

Ending Your Workout

To end your workout, you can simply step off of the foot pedals. The display will automatically
return to the scrolling banner after 10 minutes.

You can also press Hold to Reset for more than 4 seconds to access the Precor banner and then
turn 0 (OFF) the machine.

In either case, it is highly recommended that you go through a cool-down period prior to ending
your workout. See

Cooling Down After a Workout

above

.

Inserting the Locking Pin

To secure the EFX5.21s after your workout or when you leave it for any length of time:

1. Position the ramp at level 1.

2. Align the locking pin with the holes in the ramp and roller arm. It doesn’t matter which roller
arm you secure, but position the locking pin so that you insert it from the outside edge of the
ramp toward the inside edge.

3. Firmly slide the locking pin through the holes in the ramp and roller arm. Be sure that the
locking pin is all the way through ramp.

4. Gently move the roller arm to make sure that it is secure.

page 11

Using the Manual Course Program

Manual mode lets you use the EFX for an indefinite period of time while controlling the resistance
and ramp settings.

You can choose the Manual course program in two different ways:

• pressing Quick Start at any of the setup prompts displays the manual course. The weight
setting defaults to 150 pounds (68 kg) so all calorie calculations and their associated displays
are based on a body weight of 150 pounds (68 kg). The Smart Rate displays do not work
when you use Quick Start. For more information, refer to

Note: For a more accurate calorie count, enter your weight and then press Quick Start.

• entering your weight, age, and selecting the “MANL” course. At your next workout (if no one
else has used the machine), tap ENTER three times to access this same program.

When you choose the Manual program, the Resistance Control or keys change the resistance
and the Ramp Control or keys affect the elliptical orbit of the foot pedals.

Important: To access a cool-down period from manual mode, you need to press and hold PAUSE
for 3 seconds. Remove pressure from the key while the cool down message is scrolling across the
display. To end your workout, hold onto the handrails and step off the unit. The display resets to
the scrolling Precor banner after 10 minutes.

Using the Quick Start Feature

.

Using a Program Course

To use one of the program courses, follow the instructions below. Remember, when you press any
keys on the electronic console, hold onto the handrail to maintain your balance.

The EFX is equipped with four preprogrammed courses (CT20, CT30, GLT20, GLT30) that can vary
in distance, time, and ramp. Refer to the label on the electronic console for a representation of the
course profiles.

Each course is preprogrammed with a specific duration and several ramp settings which provide
good muscle tone and excellent cardiovascular conditioning. You determine the resistance.

The following briefly explains the purpose for each program:
CT20 A 20-minute workout that involves working your lower-body muscles. Use this course to

provide greater overall muscle tone to the widest range of your lower-body muscle
groups. When you are comfortable with the movement of the EFX try both forward and
backward strides throughout your workout. Reverse motion increases muscle tone in
your hamstrings, quadriceps, and calf muscles.

CT30 This program should be used the same way as the CT20 except that it provides a

30-minute workout.

GLT20 A 20-minute workout utilizing higher ramp settings which provide a more circular

elliptical path which increases your leg extension and concentrates the most muscle tone
toward your upper legs and buttocks.

GLT30 This program should be used the same way as the GLT20 except that it provides a

30-minute workout.
Other programs provided, but discussed in another section include:
INTV The Interval course on the EFX lets you set the course duration, resistance, and ramp

settings for 2-minute rest, 2-minute work intervals. See

Changing the Interval Course

Profile.

page 12

HRC With the optional receiver installed in the electronic console and the Precor Heart Rate

Option chest strap, you can utilize this course to its fullest extent. You set the workout

duration and the heart rate target zone, and the EFX automatically sets the resistance to

help keep you in that zone. For more information, refer to

Control Course

.

Using the EFX Heart Rate

WTLS Similar to the interval course, this course provides a 28-minute course (4-minute rest and

4-minute work intervals) that maximizes your weight loss results. See

Loss Program

CUST1 Provides a timed-based course where you determine the resistance and ramp settings

while you work out. Once you complete the course, it is stored in the system’s memory
for future use.

.

Using the Weight

CUST2 Provides a second custom course. See
To use any one of the Program courses, follow the steps in

following variation.

• At the course prompt, enter a program name (choose one of the above).

Note: If you do not press ENTER to select a course, after 10 seconds the prompt “PRESS
ENTER TO BEGIN” appears. This prompt continues to scroll across the display every few

seconds until ENTER is pressed.

During your workout using the CT20, CT30, GLT20, and GLT30 courses, you can adjust the
resistance, but the ramp level is preset as shown in the course profile. You cannot adjust the ramp
setting.

Creating Custom Courses

Working Out on the EFX

.

and add the

Changing the Interval Course Profile

Interval training provides numerous benefits. Since interval training segments the workout into
smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies
have shown that it is a more efficient method for achieving aerobic benefits—you start seeing
improved cardiovascular fitness much sooner with less effort. Studies also show that people who
interval train are more likely to stick with their fitness program.

The interval course on the EFX lets you set the course intervals according to your training regimen.
It alternates between 2-minutes of “Rest” and 2-minutes of “Work.” During the Rest interval, you
can set a lower ramp and resistance and/or stride slowly; during the Work interval, you can quicken
your pace, set a higher resistance and/or higher ramp level. Once you set the first rest and work
interval, the software takes over, repeating the intervals throughout the course until you press the
PAUSE or Hold to Reset key.

At any point during the workout, you can change the settings of the current interval. For example, if
a “6” ramp setting and “5” resistance setting causes more effort than you prefer during a Work
interval, simply use the Ramp Control key and/or the Resistance key to change the settings.
The software remembers the new settings for the next Work interval.

If you have purchased the Precor Heart Rate Option and installed the heart rate receiver, you can
monitor your workout using the Smart Rate and Heart Rate displays.

Note: If you pause your workout during an Interval mode, you must reset the resistance of the
mode you were in when you paused your workout. For example, if you paused your workout during
the Rest interval, you must reset the resistance for that interval. In this example, you would not
need to reset the resistance for the Work interval since it is still stored in memory.

Below are some suggestions that may help you incorporate the Interval mode into your workout:

• If you are starting an exercise program, the Interval mode option can help you increase your
workload gradually. For example, in the beginning, you may simply want to specify the same
resistance and ramp level for both Work and Rest intervals. Then, to increase your effort level,
change to a higher resistance and/or ramp setting for your Work interval.

• If you are training with the goal of maintaining a constant pace when on level ground or grade,
specify the same resistance for both Work and Rest intervals. Then, gradually increase the
ramp during the Work interval while you maintain a constant pace.

page 13

To use the interval course, follow the steps in
the keys to display “INTV,” and press ENTER.

To set the interval for the course, take the following steps:

1. When you see “ENTER REST RESISTANCE & RAMP LEVEL” scroll across the display, press
the Resistance Control key until you reach a comfortable level. Press the Ramp Control
or key to specify an appropriate level. When the desired resistance and ramp level are
displayed, simply continue working out—you do not need to press ENTER.

Once you program your desired Rest settings, the EFX returns to it at the beginning of each
Rest interval, until you change the settings, or end your workout.

2. When “ENTER WORK RESISTANCE & RAMP LEVEL” scrolls across the display, specify your
work resistance (1 through 10) and ramp level (up to 7). With one hand on the handrail, use
the other hand to select the appropriate settings.

Each rest and work interval lasts 2-minutes. The display automatically counts down to the next
interval. When the count reaches 30 seconds, the display scans through the display features and
then returns to the count down toward the next interval.

Using the interval course, you can cool down before ending your workout by pressing and holding
the PAUSE key for 3 seconds. Refer to

Working Out on Your EFX

Cooling Down After a Workout.

. At the course prompt, use

Using the Weight Loss Program

CAUTION: If you are unsure about your level
of fitness, start at a low resistance. Do not
increase your stride rate beyond 150 strides
per minute. Remember, always consult your
physician before beginning any new exercise
routine.

The Precor Weight Loss Program incorporates the latest findings on fat-burning and weight loss
through exercise. It is based on research at the world-renowned Cooper Institute for Aerobics
Research. The Weight Loss Program is designed to help you burn the most fat during a 28-minute
workout, while minimizing the risk of discomfort and injury. Performed three or four times a week,
the weight loss mode will help you reach your ideal weight and fitness level quickly and efficiently.

The Weight Loss Program is similar to the interval course on your EFX. The Weight Loss Program
provides a 28-minute workout with resistance preset to a minimum level for the 4-minute rest
interval and a maximum level for the 4-minute work interval.

Important: To maximize the efficiency of the Weight Loss Course and to maintain an aerobic
workout, you should strive to maintain a minimum stride rate of 100 strides per minute during
both the rest and work intervals.

You can adjust the resistance during any interval segment. However,

change the effectiveness of your weight loss program

interval changes. The interval changes from rest to work (or vice versa) at the end of the count down.
To use the Weight Loss mode, follow the steps found in the section titled

EFX.

When the electronic console display prompts you to select a course, use the or keys to

select “WTLS” and then, press ENTER.
Note: Be sure to enter your correct weight at the weight prompt. Deviating from your actual weight

reduces the effectiveness of the weight loss program.
If you wish to continue the weight loss program at the end of the 28-minute period, press any

key while the prompt “Press Up to Continue” scrolls across the display. The resistance remains
constant and the preset 4-minute rest and work intervals continue to repeat until you press the
PAUSE/Hold to Reset key. If you want to adjust the resistance, press the Resistance Control or
key until the desired resistance appears in the display.

. The EFX display alerts you of an upcoming

changing the resistance will

Working Out on Your

page 14

Always monitor your pulse during and at the end of your workout. If you purchased the Precor

Heart Rate Option and have installed the receiver

your heart rate through the Smart Rate and Heart Rate displays. For the ideal “weight loss” range,

your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It should

never exceed 80% of your maximum aerobic heart rate or go above your training zone. Refer to

Diagram 13 on page 20 for your appropriate training zone.

Important: If you use the Precor Heart Rate Option, you can adjust the rest or work intervals if your

heart rate is above or below the recommended zones for your age. For the Weight Loss course, try

to maintain your heart rate at the lower end, 55% of maximum heart rate, while in the “rest”

intervals and keep it at 70% of maximum heart rate while in the “work” intervals. For maximum

efficiency, be sure to maintain a constant stride rate above 100 strides per minute.

and

are wearing the chest strap, you can monitor

Creating Custom Courses

You can program the EFX and create your own course profiles using the two custom courses

(“CUST1” and “CUST2”). Programming the 1-hour maximum course is easy. You just create the

custom courses as you work out by determining the resistance and ramp level for each segment on

the display. Resistance and ramp settings can be saved when you press the PAUSE key or end the

1-hour course. Once you complete your workout, the course can be stored in memory (CUST1 or

CUST2) and automatically recalled at the “SELECT COURSE ” prompt.

To create a custom course, follow the steps in

variation.

1. At the course prompt, choose your custom course: either “CUST1” or “CUST2” by pressing
the or keys until you see the desired course. Press ENTER to select it.

Note: The following instructions assume that you are programming a new custom course.
However, if you want to use the existing custom course, move the foot pedals to begin your
workout and don’t change the resistance or ramp settings.

2. As you move through the course, you can continue to change the course profile by using the
Resistance Control and Ramp Control keys. These keys affect the segment that is
blinking. You cannot “go back” to a segment once you move beyond it. However, you can
pause by pressing the PAUSE key. The following prompt appears and scrolls across the
display:

“COURSE CHANGED,... UP TO SAVE OR DOWN TO CONTINUE ”— pressing any key saves
the course profile up to the point where you stopped (the blinking segment) and deletes any
“unused” portion of a previous course.

Note: You must program at least one segment before your new course can be saved
otherwise the software reverts back to the previously existing course.

3. If you attempt to program the course profile past the maximum duration, the prompt, “END
COURSE” appears and scrolls across the display. A 5-minute cool down automatically begins.

4. Save your changes by pressing any key. Once you save your custom course, you can work
out and use the same course over and over by entering the associated custom course
number. The EFX can store two custom courses.

Working Out on the EFX

and add the following

Deleting Custom Courses

If you press and hold the PAUSE key (for about 1 second) while the blinking segment appears at
the beginning of the custom course, the entire course is deleted and a flat course profile appears.
You can begin re-programming the course profile as you workout.

Important: You cannot retrieve a custom course once you have deleted it.

page 15

Using the Precor Heart Rate Option

5

The Precor Heart Rate Interactive System has many unique features. When you use the Precor
Heart Rate Option and have the optional heart rate receiver installed in the electronic console, your
heart rate can appear on the display. The Smart Rate and Heart Rate displays simplify the correla­tion between heart rate and exercise. You don’t have to stop concentrating on your workout to find
your pulse anymore. It is displayed right in front of you. When you use the Heart Rate Control
Course, the EFX software monitors and maintains your heart rate in the target zone best suited for
your specific needs.

When you maintain your heart rate between 70% and 85% of your maximum aerobic heart
rate, you are improving your overall cardiovascular/cardiorespiratory fitness level. If you maintain
your heart rate between 55% and 70% of your maximum aerobic heart rate, you are burning
enough calories that, when continued on a regular basis for 30 minutes or more, provides the
greatest fat-burning (weight loss) benefits. Before you use the chest strap transmitter, please study
this section thoroughly. Included in this section are the following:

• wearing the chest strap transmitter • using the Heart Rate Control Course (HRC)

• utilizing the heart rate interactive system • correcting inconsistent heart rate readings
Important: If you do not use the Precor Heart Rate Option and the optional heart rate receiver

according to the guidelines found in this manual, you could jeopardize the accuracy of your heart
rate readings or void the Precor limited warranty.

Wearing the Chest Strap Transmitter

The Precor Heart Rate Option is a completely wireless system. A built-in receiver displays continual
feedback about your heart rate when you wear the transmitter strap around your chest. No bulky
wires or cables interfere with your movements.

page 16

Diagram 9

Determine proper
length

Diagram 10

Moisten electrodes.
If needed, use the
spray included with
the Precor Heart
Rate Option.

Diagram 11

Buckle chest strap

The wireless chest strap contains the electrodes that transmit your heart rate (pulse) to the
receiver. To get an accurate reading, the electrodes need to be
your skin.

Take the following steps to put on the chest strap:

With the proper adjustment of
the chest strap, you are ready to
begin using the Precor Heart
Rate Option.

Be sure to wear the chest strap underneath your clothing

1. Determine the length of the strap by wrapping it around your
chest. Without stretching the strap, check the distance
between the two ends of the strap. For a snug fit, the ends of
the strap should be about 6 inches (15 cm) apart. See

6 in.
(15 cm)

Diagram 9. Adjust the tightness of the chest strap by sliding
the buckle along the strap.

2. Remove the strap from around your chest and carefully
dampen the electrode strips with the electrolyte spray or tap
water as shown in Diagram 10. Do not use deionized water.
To function properly, the electrodes need the salts and
minerals found in non-purified water. Once you begin your
workout, your perspiration keeps the electrodes moist.

3. Buckle the strap around your chest. The strap should feel
snug, not restrictive. Make sure that the transmitter lies
horizontally across your chest and is centered in the middle
of your chest. See Diagram 11.

Note: The chest strap transmitter has a one-year warranty
and contains a replaceable battery. To change the battery,
refer to the section titled,

Strap

on page 22.

moist

and in

direct contact

.

Changing the Battery in the Chest

with

Utilizing the Heart Rate Interactive Capabilities

You can make each program on the EFX a heart rate interactive course by monitoring and
maintaining your heart rate in the Smart Rate zone best suited for your specific needs. You can
access Smart Rate only if the optional heart rate receiver is installed in your unit and you wear the
Precor chest strap. The Smart Rate indicator lights do not appear when you use Quick Start.

CAUTION: Keep in mind that the “Heart Rate”
or “Training” zones are approximations.
Always check with your physician to learn
what the appropriate heart rate is for your
level of fitness.

Before using the Heart Rate capabilities on the EFX, take time to read the following guidelines.

• Consult with your physician before engaging in any vigorous exercise. Do not use the Heart
Rate Control Course until authorized by your physician.

• Slow down and stop immediately if you experience any pain or abnormal symptoms.

• Gently stretch you lower body and back before and after working out to help prevent stiffness
or soreness.

• Know your heart rate (pulse) and your physician-recommended heart rate training zone.
Individual heart rates vary according to several physiological factors and may not correspond
directly with the diagrams and tables provided.

• You should not use the Heart Rate capabilities if you are taking any medications that either
speed up or slow down your heart rate.

• Always face forward on your EFX and use the handrails for balance.

handrails to support your weight

• Keep in mind that you are working with very sensitive equipment and upper body movement
should be kept to a minimum.

• After putting on the chest strap, be sure that the EFX is I (ON) and position yourself on the
foot pedals facing the electronic console for a minimum of 15 seconds. This allows the
receiver in the console to acknowledge the presence of the transmitter.

• Remember to incorporate a cool-down period into your workout to help lower your heart rate
and minimize muscle stiffness or soreness.

Note: Refer to

Precor Heart Rate Option — Safety Guidelines

.

Try not to use the

.

CAUTION: Always check with your physician to
learn what the appropriate heart rate is for
your level of fitness. Do not push yourself
beyond the recommended range.

Using the EFX Heart Rate Control Course

The EFX Heart Rate Control Course has been designed from research conducted at the world­renowned Cooper Institute for Aerobics Research. The HRC program must be used in conjunction
with the Precor Heart Rate Option. You can use the HRC program to maximize your aerobic
workout. Once you start the program, select a ramp position that gives you the elliptical movement
and workout that you want. The EFX software automatically adjusts the resistance (or prompts you
to increase the strides per minute, if necessary) to keep your heart rate within the cardiovascular
heart rate zone.

Important: During your workout, you should strive to maintain a comfortable and constant stride
rate above 100 spm. Otherwise the system will continually overcompensate and the resistance
levels will be moving up or down more often.

To use the course follow the steps in
prompt. The following occurs:

Note: You must wear the Precor chest strap to use the Heart Rate Control Course.

1. A prompt asks you to select a workout time. The software defaults to 20 minutes if no
previous record exists. You can select a range of time between 5 and 99 minutes in 1-minute
increments. Use the or keys to specify your workout time. Press ENTER.

2. A scrolling prompt appears to query you about your recommended heart rate zones. The
upper limit of your target heart rate appears and scrolls across the display. Use the or
keys if you wish to override the recommended heart rate. Press ENTER. A chart showing the
recommended heart rate zones can be found in Diagram 13 on page 20.

Working Out on the EFX

and choose “HRC” at the course

page 17

3. Another scrolling prompt appears to ask you to verify your lower heart rate limit. Use the or
keys if you wish to override the recommended heart rate. Press ENTER.

4. The software verifies that it detects the heart rate signal. Move the foot pedals to begin your

workout. A 3-minute warm-up period helps get your heart rate into its target zone. The HRC
program automatically takes over once your heart rate is in the target zone or the 3 minutes
elapse.

Note: If your heart rate cannot be detected or no heart rate is transmitted for more than
3 minutes, the Heart Rate Control Course begins, but its operation is the same as manual
mode. Every 30 seconds the program checks for a heart rate.

5. The system automatically adjusts the resistance level to keep your heart rate within the target

zone. If, during your workout, your heart rate falls outside of the target range, the system
automatically overrides the resistance settings to bring your heart rate to within the target
zone.

Important: While using the HRC program, strive to maintain a
spm) to get the best aerobic and cardiovascular workout. Use the Smart Rate display for
visual cues to help keep your heart rate in its target zone.

6. When you reach the time limit, the system automatically enters a cool-down period. You can

change the resistance and ramp level by pressing the or keys.
During your cool down, the displays on the console continue to appear. The TIME display

counts down, so you know how much time is remaining in cool down. It is recommended that
you cool down for at least 3 minutes. This helps your heart rate to return to a normal rhythm.

7. After reviewing your workout statistics, press Hold to Reset for more than 4 seconds. The

display returns to the Precor banner. Hold onto the handrails while you step off the EFX and
turn it 0 (OFF).

constant

stride rate (above 100

Correcting Inconsistent Heart Rate Readings

If you have purchased the Precor Heart Rate Option and the EFX cannot pick up your heart rate
signal or messages appear on the display regarding heart rate errors, stop your workout and take
the following steps:

Important: Be sure that the optional heart rate receiver is installed in the electronic console. Also,
review the information found in the Safety Information,

Guidelines

1. Make sure that the electrodes on the chest strap are moist and placed properly against your

.

skin. Sometimes, due to body chemistry, the chest strap cannot successfully detect and
transmit your heart rate. If this occurs, use the electrolyte spray that accompanies your Precor
Heart Rate Option package. Follow the directions on the bottle. After spraying the electrode
strips on the chest strap, check to be sure that the strap is comfortably tight around your
chest and centered in the middle of your chest. Refer to Diagram 11 on page 16.

Precor Heart Rate Option—Safety

page 18

2. Be sure that you are within 3 feet of the electronic console and facing toward it. Allow a few

seconds for the receiver to display your heart rate on the electronic console’s display.

3. Make sure that the EFX is turned I (ON).

If you have taken the steps above and still get erratic readings, you may need to replace the chest
strap transmitter or its battery. Refer to page 22,

Most often, when the chest strap fails to transmit a heart rate signal, the cause is incorrect
placement or conduction of the chest strap electrodes. If necessary, check with your local servicer,
he or she has a chest strap/heart rate simulator that can test your equipment to make sure that it is
operating properly.

Changing the Battery in the Chest Strap.

Getting the Most Out of Your Workout

6

To help you get started in planning and carrying out your fitness program, this section provides
some basic information on aerobic exercise—such as how hard you should work out, how long
each session should be, and how often you need to exercise to benefit from a regular program.

Diagram 12

1. Trapezius

2. Deltoid

3. Pectorals

4. Rhomboids

5. Triceps

6. Biceps

7. Latissimus Dorsi

8. Forearm Flexors/Extensors

9. Abdominals

10. Erector Spinae

11. Gluteals

12. Hip Flexors

13. Quadriceps

14. Hamstrings

15. Gastrocnemius/Soleus

16. Peroneus Longus/Brevis

Muscles improved

12

1

9

13

16

1

2

3

5

6

8

8

14

15

16

4

7
10

11

A workout on the EFX provides excellent and efficient cardiovascular conditioning, while strength­ening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 12
indicate the muscles improved.

To get the most out of each workout, a general understanding of the principles behind aerobic
training is invaluable. The best source of information is your specialty fitness dealer. In addition to
providing information on which exercise equipment is best for your individual needs, your fitness
dealer can provide useful advice on training, technique, and exercise physiology. Your dealer can
also recommend good books and audio/video tapes on these subjects.

page 19

Diagram 13

Training zones

HEART RATE TRAINING ZONE

200

195

190

185

180

175

170

136

111

165

132

107

160

128

104

160

156

152

148

144

140

RECOMMENDED TRAINING ZONE

130

127

124

120

117

114

20

25 30 35 40 45 50 55 60 65 70 75

YOUR AGE

YOUR HEART RATE

200
190

180

170

160

150
140

130

120

100

90

80
70

155

124

101

150

120

97

145

116

94

MAX.
HEART
RATE

80% OF
MAX.
HEART
RATE

65% OF
MAX.
HEART
RATE

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard
enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training
zone depends on your age and level of fitness.

Diagram 13 shows your recommended heart rate training zone, which is calculated using your age
and your maximum aerobic heart rate. Your maximum aerobic heart rate is equal to 220 minus
your age. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your
optimum training zone is between 65% and 80% of your maximum heart rate. For efficient aerobic
exercise, work only hard enough to keep your heart rate in this zone. You will obtain the greatest
fat-burning benefits when you exercise within the optimum training zone.

Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate
rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improve­ment, exercise

Keep in mind that this zone is an approximation, to be used as a guideline—individual heart rates
vary according to several physiological factors. To determine your training zone, find your age on
the diagram, and then follow the vertical line to where it intersects with your heart rate’s “Recom­mended Training Zone.” For example, if you are 35 years old, your training zone is between 120
and 148 beats per minute. Remember this zone—it is the target zone you should try to maintain as
you work out.

If you do not have an accurate heart rate monitor, you can determine your heart rate by taking your
pulse at a place that you can reach easily and comfortably while you exercise. Typical places for
measuring heart rate are directly over the heart on the left side of the chest, on either side of the
neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse,
make sure that you use your index and middle fingers—not your thumb. Your thumb has a strong
pulse which can affect your pulse rate reading.

longer

, not harder.

page 20

Once you locate your pulse, look at a clock with a second hand, and count the beats for six
seconds. Multiply that number by 10 to determine the total number of beats per minute. For
example, if you count 14 beats over six seconds, the total number of beats per minute is 140.
Compare the total number of beats with your training zone as identified in Diagram 13. If neces­sary, increase or decrease your activity level to bring your heart rate into your training zone. You
can regulate your work level (and heart rate) by changing resistance, stride rate, and ramp level.

Remember—your heart rate is the definitive measure of how hard you are working.

Regardless of your fitness level, avoid doing too much too soon. Striding too fast or choosing too
high of an ramp level are common errors. Give yourself time to become familiar with your unit and
to improve your fitness level. Then you can gradually change the resistance, stride rate, and ramp
level to make your workouts more challenging.

How Long Should I Exercise?

The length of each exercise session depends on your fitness level. Exercise physiologists have
determined that, to attain cardiovascular benefits from exercise, you should maintain your heart
rate in its training zone for at least 15 minutes. This is in addition to your warm-up time, and does
not include cool down. You should always allow several minutes to bring your heart rate into the
training zone, by starting out slowly and gradually increasing work level. Similarly, use several
minutes of light exercise after the workout to bring your heart rate down to near resting level.

The higher your fitness level, the longer you should maintain your heart rate in the training zone
(between 20 and 30 minutes). Beginners should always start slowly, and gradually bring their
sessions up to 20 minutes or more.

How Often Should I Exercise?

Research indicates that aerobic sessions of 20 minutes or more should be done at least three to
five times a week to obtain significant cardiovascular benefits. Most experts agree that sensible
eating habits and regular aerobic exercise are the keys to weight control and fitness. A recent
study, which tracked several subjects over a period of years, conclusively shows that exercise, not
dieting, is the key factor to long-term weight loss.

page 21

Maintaining the EFX

7

CAUTION: Turn OFF the EFX and disconnect
the power cord before performing any
maintenance tasks.

CAUTION: Do not immerse any part of the
chest strap. Do not spray or pour liquids on
any part of the equipment.

The EFX requires little maintenance to keep it running smoothly and efficiently. However, the
customer is responsible for the typical maintenance tasks such as, cleaning the unit. If you fail to
maintain the EFX as described below, it could affect or void the Precor limited warranty.

Cleaning the Equipment

Your Precor EFX relies on low friction for efficient operation. To keep the friction low, the unit must
be as clean as possible. Before a workout, use a damp, soft, clean cloth and wipe along the inside
portion of the ramps. This helps remove any dirt or dust that might affect the smooth operation of
the ramp rollers. Vacuum the floor around and underneath the unit every week to prevent the
accumulation of dust and dirt.

To periodically clean the frame, electronic console, and foot pedals use a solution of mild soap and
water and dampen a clean cloth. To clean the grooves on the foot pedals, use a soft nylon scrub
brush. Never pour water or spray liquids on any part of the EFX. Allow the unit to dry completely
before using it.

The Precor Heart Rate Option requires little maintenance beyond keeping it dust free and cleaning
the chest strap with mild soap and water. Use a damp sponge or soft cloth to clean the chest strap.
Dry the surface thoroughly with a clean towel. Do not use an abrasive cleaner on the strap.

Changing the Battery in the Chest Strap

Some Precor Heart Rate Option’s chest straps come equipped with a battery. Others are the
disposable variety. If you have a battery-type chest strap, the signs that the battery is low and
needs to be replaced include:

page 22

Diagram 14

Battery case

• erratic heart rate display • no heart rate display appears

Changing the battery.

To replace the battery, take the following steps:

1. Use a quarter or flathead screwdriver to open the battery case located between the two

electrode strips on the chest strap. See Diagram 14. Set the battery cover aside.

2. Replace the old battery with a fresh one. Make sure that the positive (+) side is up facing you.

3. Screw the battery cover back into place.

4. Test the battery by putting on the chest strap as described in

Transmitter

turned ON). If the battery has been installed properly, your heart rate should appear on the
display when you begin a workout program.

. Stand within 3 feet and face the electronic console. (Be sure that the EFX5.21s is

Wearing the Chest Strap

Storing the Chest Strap

Store the chest strap transmitter in a place where dust and dirt cannot accumulate on it such as, a
closet or drawer. Be sure to keep the chest strap protected from extremes in temperature. Do not
store it in an area that may be exposed to temperatures below 32 degrees Fahrenheit.

Power Cord Maintenance

When the EFX is in use, ensure that the power supply cord is away from moving parts so that it
cannot be damaged. If the EFX power supply cord is damaged, special tools are required to repair
it. Contact an authorized Precor servicer or dealer at 1-800-4-PRECOR for qualified repair
assistance and service.

EFX Long Term Storage

When the EFX is not in use, ensure that the power supply cord is unplugged from the wall outlet
and is positioned so that it will not become damaged or interfere with other equipment or people.
There are no special storage requirements for the EFX other than ensuring that it is kept free from
dirt, moisture, or damage.

Accessing the Odometer and Software Version Numbers

The EFX stores cumulative strides and also provides the software version code and part number. If
you need to access this information, take the following steps:

1. While the scrolling banner “PRECOR EFX” is being displayed, press the following keys in
sequence: Resistance Control and then, Resistance Control .

2. The cumulative number of strides completed to date scrolls across the display. Press any key
and the software version code number and part number appears. Press another key to return
to the scrolling banner.

Obtaining Service

Do not attempt to service the EFX yourself except for maintenance tasks described in this manual.
The EFX does not contain any user-serviceable parts or parts that require lubrication. For informa­tion about product operation or service, contact an authorized Precor dealer or a Precor Factory
Authorized Service Company. To locate the dealer or service person nearest you, call
1-800-4-PRECOR.

To help the customer service representative expedite your call, have your serial number available.
The serial number on the EFX is printed on a label located on the rear crossbar inside the rear
casing. You will need a flashlight to locate it.

Model number: ______________ Serial number: _________________________
If you have any questions regarding the unit, use the model and serial numbers whenever you call

your Precor dealer or service person.

EFX5.21s

page 23

EFX5.21s Elliptical Fitness Crosstrainer
featuring the Heart Rate Interactive System

Specifications

Length: 76 inches (190 cm)
Width: Handrails 30 inches (75 cm) at widest point
Height: 63 inches (158 cm)
Power: 50/60Hz 120v AC 2 Amps
Weight: 160 lbs (72 kg)

Shipping weight: 175 lbs (79 kg)

Electronic Specifications

Programs: Display Readouts:

Manual Smart Rate*
Crosstrainer 20 (minutes) Ramp Level
Crosstrainer 30 (minutes) Resistance Level
Gluteals 20 (minutes) Time
Gluteals 30 (minutes) Strides per Minute
Interval (2 minute rest: 2 minute work) Total Strides
Heart Rate Course Calories
Weight Loss (28 minutes) Heart rate*
Custom 1
Custom 2 * requires that the Precor Heart Rate Option and

optional receiver be installed in electronic console.
To be activated, the chest strap/transmitter must
be worn.

Precor Incorporated
P.O. Box 3004
Bothell, WA USA 98041-3004

page 24

R

USA

Precor, “EFX,” “Elliptical Fitness Crosstraining and logo,” “Workout Smarter,”
and “M” are registered trademarks of Precor, Incorporated.
“Cardiologic,” “Smart Rate,” “CrossRamp,” and “Quick Start” are
trademarks of Precor, Incorporated. © 1998 Precor Incorporated.

Specifications subject to change without notice.
1-800-4-PRECOR Precor Web Site: www.precor.com

NOTICE:

Precor is widely recognized for its innovative, award winning designs of exercise equipment.
Precor aggressively seeks U.S. and foreign patents for both the mechanical construction and
the visual aspects of its product design. Any party contemplating the use of Precor’s product
designs is hereby forewarned that Precor considers the unauthorized appropriation of its
proprietary rights to be a very serious matter. Precor will vigorously pursue all unauthorized
appropriation of its proprietary rights.

P/N 37605-104

Web version 8/98