Precor EFX 5.21si 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

• 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

on page 24.

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 24.

Information Regarding Regulatory Requirements

FCC Federal Communications Commission, Part 15

The EFX5.21si 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

Requirements

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

Installation

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
Personal Safety iii
Precor Heart Rate Option—Safety Guidelines iii
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

4

Removing the Locking Pin 6
Understanding the Display Console. 6
Features on the Display 7
Keys on the Display Console 8
Customizing the Display 9

Working Out on the EFX 10

Using the Quick Start Feature 11
Pausing Your Workout 11
Cooling Down After a Workout 12
Ending Your Workout 12
Inserting the Locking Pin 12
Using Manual Mode 12
Using a Program Course 13
Changing the Interval Course Profile 14
Using the Weight Loss Program 15
Creating Custom Courses 16
Deleting Custom Courses 16

vi

Table of Contents — continued

Using the Precor Heart Rate Option 17

5

6

7

Wearing the Chest Strap Transmitter 17
Utilizing the Heart Rate Interactive Capabilities 18
Using the EFX Heart Rate Control Course 18
Correcting Inconsistent Heart Rate Readings 19

Getting the Most Out of Your Workout 20

How Hard Should I Exercise? 21
How Long Should I Exercise? 22
How Often Should I Exercise? 22

Maintaining the EFX 23

Cleaning the Equipment 23
Storing the Chest Strap 23
Accessing the Odometer and Software Version Numbers 23
Power Cord Maintenance 23
EFX Long Term Storage 24
Obtaining Service 24
Specifications Back cover

vii

Before You Begin

1

Thank you for purchasing your Precor EFX Elliptical Fitness Crosstrainer. The EFX5.21si 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

The EFX offers an easy-to-understand display 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

receiver

to indicate your target zone. You’ll be able to maintain your ideal zone (weight loss or cardiovascu­lar) by keeping the

With Smart RateTM, you can “
Gluteals (GLT), Interval (INTV), Weight Loss (WTLS), Random (RAND) and Custom (CST1 & CST2).
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 85% 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 RateTM.

is installed and you wear the POLAR®

blinking

cell within the target zone.

see

” your pulse in any course: Manual (MANL), CrossTrainer (XTR),

chest strap

, the colored cells on the display light up

Unpacking the EFX

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

• base assembly

• handrail assembly (includes the display console)

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.

• 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.

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.

before

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 24.

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 curved 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

Curved 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 & curved 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 (lower holes usually used for those
5'6" or shorter) 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. Be sure that the concave side of the washer is placed against the handrail supports.

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

Level adjustor

I/0 (ON/OFF) switch

Power cord plug

Power plug receptacle

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 Display Console

to

familiarize yourself with the display features and keys.

page 5

Using the EFX

3

CAUTION: Do not allow children on the EFX. Be
aware that injuries can occur from roller arm
movement. Always use the locking pin to secure
the roller arm when the EFX is not in use.

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 display 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

The locking pin secures the roller arm and keeps it from traveling up or down the ramp. Pull firmly
on the pin to slide it out of the ramp. The lanyard that is attached to the locking pin and ramp,
helps keeps the locking pin nearby.

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 Display Console

The display console lets you control your EFX. As you work out, its features 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 POLAR ® chest strap that you
wear transmits a signal which is displayed numerically (when the Heart Rate indicator is lit) on the
display console.

The EFX5.21si provides several courses engineered to target lower-body muscles and enhance
cardiovascular conditioning. In addition, the ability to design your own custom courses (CST1 or
CST2) 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

.

Features on the Display

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

scanning

. Diagram 8

Diagram 8

EFX5.21si display

TM

SmartRate

TM

CrossRamp

Muscle Group Emphasis
Gluteals

Mid-to-high ramp positions using forward motion

Hamstrings

Low-to-mid ramp positions using forward motion

Quadriceps

Mid-to-high ramp positions (especially reverse motion)

Calves

Highest ramp positions using forward motion

CrossRamp

Resistance Level

Time

Strides per Minute

Total Strides

Calories

Heart Rate

14

12

10

8

6

4

2

*

Programmed Courses

MANL

Manual

XRT

Crosstraining Course

GLT

Gluteal Course
Interval Course

INTV

TM

ELLIPTICAL FITNESS CROSSTRAINER

Incorporating both forward and reverse motion enhances crosstraining benefits.

HRC

Heart Rate Course*

WTLS

Weight Loss Course

RND

Random Course

CST

Custom Courses (2)

Above Zone

85%

Cardiovascular

70%

Weight Loss

55%

Below Zone

CAUTION

Before beginning any fitness program, obtain a complete physical examination from your
physician. Consult your physician for the heart rate appropriate for your fitness level. If
you feel faint or dizzy, stop exercising immediately. Keep hands and clothing away from
moving parts. Do not allow children and people unfamiliar with operation on or near this
unit. Never attempt to turn around while exercising on this unit.

©1998 Precor Incorporated

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

and

the POLAR® 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

.

Cross Ramp: Displays the ramp level numerically (1 through 14). This display is affected by the
Cross Ramp keys.

Resistance Level: Indicates the degree of effort (1 through 20) associated with the foot pedal
resistance. This display is affected by the Resistance 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 burned so far in your workout. 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 21 to understand more about
the Heart Rate Training Zone. Note that the Precor Heart Rate Option receiver must be installed and
the POLAR ® chest strap worn before your heart rate can appear on the display.

page 7

Keys on the Display Console

Each key on the display 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 display
console or refer to Diagram 8.

Cross Ramp (Incline) : Decrease or increase the ramp’s position from 1 to 14. The 1 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.

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.

Pause: To pause during your workout, press the Pause key. The display continues scanning your
workout statistics. See

Pause/Hold to Reset: Provides different options depending on the length of time you hold this key
down and what “mode” you were in when you pressed it.

While in a Course, you
press Pause/Hold to Reset This is what happens...,

Pausing Your Workout

. To resume where you left off, press Pause again.

for < 2 seconds You enter pause mode. See
for 2 to 4 seconds You exit the course and enter the cool down mode. See

Cooling Down After a Workout

for > 4 seconds You exit the course and FINAL flashes on the display. A

summary of your workout appears in sequence: Time,
Total Strides, and Calories (Heart Rate appears if a valid
heart rate is detected). After the FINAL workout statistics
are scanned several times, the display returns to the
Precor banner.

From Pause mode, you
press Pause/Hold to Reset This is what happens...,

for < 2 seconds You return to the course and can continue working out.

Note that if you pause for more than 10 minutes the
system resets to the Precor banner.

for 2 to 4 seconds You exit the course and enter the cool down mode. See

Cooling Down After a Workout

for > 4 seconds You exit the course and FINAL flashes on the display. See

the explanation above.

If paused during cool down,
press Pause/Hold to Reset This is what happens...,

for < 2 seconds You return to cool down mode.
for > 2 seconds The display flashes FINAL and a summary of your workout

statistics is displayed. Then, the display reverts to the
Precor banner.

Pausing Your Workout

.

.

.

page 8

Quick Start: Pressing Quick Start at the scrolling “PRECOR EFX5.21Si..., Workout Smarter ” 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

Using the Quick Start Feature

and

Using Manual Mode

.)

Scan/Hold: Scanning occurs automatically in all courses except Manual mode.

• In Manual mode

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

activates the scan function. Each feature is displayed sequentially and then, the course profile
reappears. If the Scan/Hold key is pressed during a scan, the highlighted feature is selected
and displayed. After the course profile cycles through, the one feature you selected returns to
the display. To return to scanning all the features, you need to press the Scan/Hold key again.
(Note that Heart Rate only appears if you are using the Precor Heart Rate Option.)

Resistance : The or keys change the resistance by changing the force applied against your
stride which decreases/increases your degree of effort. As you change the resistance, the display
indicates the resistance setting (1 through 20). 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 Cross Ramp keys.

, Scan/Hold lets you select the feature that you want to appear on the display.

, pressing the Scan/Hold key, when the course profile is being displayed,

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. Start at the banner “PRECOR EFX5.21Si..., Workout Smarter” and press the Pause key.

Then, within 1 second, initiate the following key sequence: Quick Start, Resistance , and

Resistance .
Note: Each key press must occur within 4 seconds of the previous key press or the Precor

banner reappears and you have to begin again.

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 by pressing any or key. The key causes the

message to scroll faster across the display. Press Enter to select a specific scrolling speed.

The display returns to the Precor banner.

U.S. Standard

or

Metric Units

) appears.

page 9

Working Out on the EFX

4

Quick Steps to Working Out

1

Put on chest strap (Available with the
purchase of the Precor Heart Rate Option).

2

Remove the locking pin.

3

Turn I (ON) the EFX.

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 on page 21.

• After your workout, walk slowly for several minutes to cool down your body and lower your
heart rate. See

A variety of exercise options are available on the EFX. The course profiles shown on the display
console label provide workouts from manual mode to customized courses all with heart rate
interactive capability. (To use the Smart RateTM 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.

To work out on the EFX, take the following steps:

1. For Smart Rate
installed in the display console and you need to wear the POLAR® chest strap. Refer to

Wearing the Chest Strap Transmitter

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 roller arm.

3. Locate the I/0 switch at the rear of the unit and turn it to I (ON). The Precor banner, “PRECOR
EFX5.21Si..., Workout Smarter,” scrolls across the display console.

Cooling Down After Your Workout

TM

or your Heart Rate to appear on the display, the heart rate receiver must be

to learn how to properly use the chest strap.

.

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

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

page 10

TM

and

4. Face the display console 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. A default weight of 150 lbs (68 kg) is used
for calculating the Calories display. Refer to

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 (which only appears if you are wearing the POLAR® chest strap), 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: CrossTraining
(XTR), Gluteals (GLT), Interval (INTV), Heart Rate Course (HRC), Weight Loss (WTLS),
Random (RAND), Custom 1 (CST1), or Custom 2 (CST2) modes. Press the or key until
you see the desired mode or course number appear on the display, then press Enter.

Note: Refer to the label on the display console. This label provides information about the
courses and illustrates the course profiles. HRC appears only if the Precor Heart Rate Option
is installed.

Important: Before working out, review the information in this manual regarding the different
EFX programs and their operation. Refer to pages 12 through 16.

Using the Quick Start Feature

.

8

Start working out.

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.

9

End workout.

10

Review workout statistics.

(Press Hold to Reset)

11

Turn OFF the EFX.
Secure the EFX with the locking pin.

(PAUSE)

(Cool down)

To pause during your workout session before finishing the selected program, press the Pause
key. Refer to the Pause/Hold to Reset key or 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 FINAL statistics scan and return to the scrolling banner.

9. When you are finished exercising, review your workout results. Refer to

Ending Your Workout.

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 provides a 5-minute cool-down period at the end of its program
courses. To exit the course and access the cool down mode, hold the Pause key down for 2 to
4 seconds. A prompt appears, indicating that you are in cool down.

10. When you have completed the 5-minute cool-down, FINAL flashes on the display. A summary of
your workout Time, Total Strides, Calories and Heart Rate (optional) appears in sequence.
After the FINAL workout statistics are scanned, the display returns to the Precor banner.

Note: You can exit the cool down mode prematurely by pressing Pause/Hold to Reset for 2 to
4 seconds. Refer to

Cooling Down After Your Workout

.

11. If you will not be using the EFX for awhile, turn it 0 (OFF). Be sure to secure the roller arm by
inserting the locking pin.

Using the Quick Start Feature

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.

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

TM

display does not appear 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.

Pausing Your Workout

You can pause any time during your workout or cool down period. Use this feature to rest or take a
short break. To pause while working out, press the Pause key. The display continues scanning 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 presents your FINAL workout statistics and resets to the Precor banner.

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

Since two functions exist (Pause and Hold to Reset) on one key, the longer you press and hold the
key affects what function will be performed. Please refer to page 8,
view a chart of the Pause/Hold to Reset key functions.

Keys on the Display Console

to

page 11

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 provides a 5-minute cool-down period that can be accessed from any program by pressing
the Hold to Reset key for 2 to 4 seconds. A prompt appears, indicating that you are in cool down.

Important: Do not press the Hold to Reset key down beyond the scrolling cool down message
because you will inadvertently reset the display to the Precor banner. Refer to the Pause/Hold to
Reset key function on page 8.

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 always
incorporate a cool down period into your workout. This helps your heart rate to return to a normal
rhythm. When you complete the 5-minute course, your FINAL statistics appear and the display
returns to the Precor banner.

The following chart explains the Pause/Hold to Reset key’s functions within cool down.

If paused during cool down,
press Pause/Hold to Reset This is what happens...,

for < 2 seconds You return to cool down mode.
for > 2 seconds The display flashes “FINAL” and a summary of your

workout statistics appears. Then, the display reverts to the
Precor banner.

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.

Ending Your Workout

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

You can also press Hold to Reset for a few seconds (refer to Pause/Hold to Reset key on page 8)
to access a FINAL scan of the workout statistics. The Precor banner appears. Turn 0 (OFF) the
machine and secure the roller arm using the locking pin.

Important: 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 EFX5.21si after your workout or when you leave it for any length of time:

1. Position the ramp at level 1 and locate the locking pin that is attached to the ramp. Note that a
lanyard is attached to one end of the locking pin.

2. If necessary, remove the locking pin from the ramp and insert it into the roller arm. 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 roller arm. Be sure that the locking pin is
all the way through roller arm.

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

page 12

Using Manual Mode

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

• 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 course, the display continuously scans through the features unless
you press the Scan/Hold key. The Resistance or keys change the resistance and the Cross

Ramp or keys affect the elliptical orbit of the foot pedals.
Important: To access cool down 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 on the display.

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 display console, hold onto the handrail to maintain your balance.

The EFX is equipped with several preprogrammed courses that can vary in ramp settings. No
course, except WTLS, HRC, and CST1 and CST 2, is limited in its duration so you need to press the
Hold to Reset key to access the cool down mode and end your workout. Refer to the label on the
display console for a representation of the course profiles.

The following briefly explains the purpose for each program:
XTR 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.

GLT A 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.
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
HRC With the optional receiver installed in the display console and the POLAR® chest strap,

you can utilize this course to its fullest extent. The EFX automatically sets the resistance

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

Heart Rate Control Course

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

Weight Loss Program

CST1 Provides a 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.

CST2 Provides a second custom course. See
RAND The course profile is different each time this course is selected.

.

.

Changing the Interval Course Profile.

Creating Custom Courses

.

Using the EFX

Using the

To use a Program course, follow the steps in

• At the course prompt, enter a course name or number (refer to page 13).

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.

In several of the program courses, the ramp level is preset, but you can adjust either the ramp or
resistance settings any time during your workout by pressing the appropriate or keys.

Working Out on the EFX

and add the following variation.

page 13

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. Refer to page 8 for more information.

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 Cross Ramp 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.

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.

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 key until you reach a comfortable level. Press the Cross Ramp 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 20) and ramp level (1 to 14). 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.
To exit the interval course, press and hold the Hold to Reset key for 3 seconds. Refer to

Working Out on Your EFX

. At the course prompt, use

Cooling

Down After a Workout.

page 14

Using the Weight Loss Program

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 can 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.

You can use the Weight Loss course without the Precor Heart Rate Option, but you need to check
and monitor your pulse during and at the end of your workout. If you purchased the Precor Heart
Rate Option and have installed the receiver
monitor 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 21 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. In 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. With or without
the Precor Heart Rate Option, to maximum efficiency, be sure to maintain a constant stride rate
above 100 strides per minute.

and

are wearing the POLAR® chest strap, you can

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.

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

change the effectiveness of your weight loss program

interval change by replacing the course profile with a count down. 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 display console 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 to keep calorie count display accurate.
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 (see page 8). If you want to adjust the resistance, press the Resistance

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 15

Creating Custom Courses

You can program the EFX and create your own course profiles using the two custom courses
(“CST1” and “CST2”). 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 (CST1 or
CST2) and automatically recalled at the Course prompt.

To create a custom course, follow the steps in
variation.

1. At the course prompt, choose your custom course: either “CST1” or “CST2” 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 and Cross Ramp 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 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 16

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 display console, your
heart rate can appear on the display. The Smart Rate
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.

TM

and Heart Rate displays simplify the

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.

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.

moist

and in

.

direct contact

with

page 17

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.

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

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.

• 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 display 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. Refer to

Note: Refer to

Precor Heart Rate Option — Safety Guidelines

.

Cooling Down After a Workout.

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 world-renowned
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 21.

Working Out on the EFX

and choose “HRC” at the course

page 18

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. At the end of the cool down period, your FINAL workout statistics appear. The display returns

to the Precor banner. Hold onto the handrails while you step off the EFX and turn it 0 (OFF).
Refer to Pause/Hold to Reset key on page 8 for more information.

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 display console. Also, review
the information found in the Safety Information,

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 17.

Precor Heart Rate Option—Safety Guidelines

.

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

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

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
POLAR® chest strap.

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.

page 19

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

page 20

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.

Diagram 13

Training zones

HEART RATE TRAINING ZONE

200

200
190

180

170

160

150
140

YOUR HEART RATE

130

120

100

90

80

70

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

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 21

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 22

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, display 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 POLAR® chest
strap. Dry the surface thoroughly with a clean towel. Do not use an abrasive cleaner on the 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.

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. Start at the banner “PRECOR EFX5.21Si..., Workout Smarter” and press the Pause key. Then,

within 1 second initiate the following key sequence: Resistance and Quick Start.
Note: Each key press must occur within 4 seconds of the previous key press or the software

returns to the Precor banner and you have to begin again.

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.

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.

page 23

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.

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

contact your Precor dealer or service person or visit our Web site at www.precor.com

EFX5.21Si

page 24

EFX5.21si 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 Ramp Level
Gluteals Resistance Level
Random Time
Interval (2 minute rest: 2 minute work) Strides per Minute
Heart Rate Course Total Strides
Weight Loss (28 minutes) Calories
Custom 1 Heart rate*
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

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 38282-101

8/98

page 25