Model No. 30331.0
Serial No.
Write the serial number in the
space above for reference.
Serial Number
Decal
QUESTIONS?
If you have questions, or if parts
are damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
USERʼS MANUAL
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 ET
(excluding holidays)
OR E-MAIL US:
customerservice@iconcanada.ca
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
www.proform.com
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the
warning decal(s). If a decal is missing or
illegible, see the front cover of this manual
and request a free replacement decal.
Apply the decal in the location shown.
Note: The decal(s) may not be shown at
actual size.
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the elliptical exerciser before using the elliptical
exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
hrough the use of this product.
t
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of the elliptical exerciser are
adequately informed of all precautions.
3. The elliptical exerciser is intended for home
use only. Do not use the elliptical exerciser
in a commercial, rental, or institutional setting.
4. Keep the elliptical exerciser indoors, away
from moisture and dust. Place the elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet. Make
sure that there is at least 3 ft. (0.9 m) of clearance in the front and rear of the elliptical
exerciser and 2 ft. (0.6 m) on each side.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away
from the elliptical exerciser at all times.
8. Wear appropriate exercise clothes when
exercising; do not wear loose clothes that
could become caught on the elliptical exerciser. Always wear athletic shoes for foot
protection.
9. Hold the handgrip pulse sensor or the upper
body arms when mounting, dismounting, or
using the elliptical exerciser.
10. Keep your back straight while using the
elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device.
Various factors, including the userʼs movement, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
12. When you stop exercising, allow the pedals
to slowly come to a stop.
13. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
7. The elliptical exerciser should not be used
by persons weighing more than 250 lbs.
(113 kg).
14. Use the elliptical exerciser only as described
in this manual.
3
BEFORE YOU BEGIN
Thank you for purchasing the PROFORM®390 E elliptical exerciser. The 390 E elliptical exerciser provides
an array of features designed to make your workouts
t home more effective and enjoyable.
a
or your benefit, read this manual carefully before
F
you use the elliptical exerciser. If you have ques-
tions after reading this manual, please see the back
Upper Body Arm
Pulse Sensor
Handlebar
Water Bottle Holder*
cover of this manual. To help us assist you, note the
product model number and serial number before contacting us. The model number and the location of the
erial number decal are shown on the front cover of
s
this manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Fan
Console
Pedal Disc
Handle
Leveling Foot
Wheel
Pedal
*Water bottle is not included
4
ASSEMBLY
M10 x 48mm Patch
Screw (75)–6
M10 x 20mm Patch
Screw (79)–7
M8 x 20mm
Patch Screw
(80)–2
M4 x 48mm
Screw (89)–2
M8 x 45mm Button
Bolt (76)–4
M10 x 85mm Patch Screw (82)–4
M4 x 16mm
Screw (92)–7
Shoulder Patch Bolt (31)–2
M8 Washer
(33)–2
M10 Split
Washer (78)–10
M8 Jam Nut
(77)–4
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires a Phillips screwdriver .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The
number following the parentheses is the quantity needed for assembly. Note: If a part is not in the hardware
kit, check to see if it has been preassembled.
5
1.
To make assembly easier, read the
nformation on page 5 before you begin.
i
hile a second person lifts the rear of the
W
Frame (1), attach the Rear Stabilizer (70) to the
Frame with two M10 x 85mm Patch Screws
(82).
1
70
1
82
2. Orient the Front Stabilizer (73) so that the
“Front” sticker is facing away from the front of
the Frame (1).
While a second person lifts the front of the
Frame (1), attach the Front Stabilizer (73) to the
Frame with two M10 x 85mm Patch Screws
(82).
2
73
1
82
6
3. Orient the Upright (2) and the Top Shield Cover
(37) as shown. Slide the Top Shield Cover
upward onto the Upright.
3
Have a second person hold the Upright (2) near
he Frame (1).
t
See the inset drawing. Locate the wire tie in
the Upright (2). Tie the lower end of the wire tie
to the Wire Harness (42). Next, pull the upper
end of the wire tie upward out of the top of the
Upright. Then, untie and discard the wire tie.
Tip: To prevent the Wire Harness (42) from
falling into the Upright (2), secure the Wire
Harness with a rubber band or a piece of
tape.
42
37
1
Wire
Tie
2
2
Wire Tie
42
4. Slide the Upright (2) onto the Frame (1). Tip:
Have a second person hold the Top Shield
Cover (37) out of the way.
Tip: Avoid pinching the Wire Harness (42).
Attach the Upright (2) with four M10 x 20mm
Patch Screws (79) and four M10 Split Washers
(78).
Slide the Top Shield Cover (37) downward and
press it into the Frame (1).
4
Avoid pinching the
Wire Harness (42)
79
78
37
42
1
2
79
78
1
7
5. See the upper drawing. To avoid pinching or
damaging the Pulse Wires (28) while you
assemble the Handlebar (39), perform the fol-
owing actions:
l
nsert the end of the left Pulse Wire (28) inside
I
the left side of the Handlebar (39).
Then, insert the end of the right Pulse Wire (28)
inside the right side of the Handlebar (39).
See the lower drawing. Have a second person
hold the Handlebar (39) in place around the
Upright (2).
5
39
28
Tip: Avoid pinching the wires. Attach the
Handlebar (39) to the Upright (2) with three M10
x 20mm Patch Screws (79).
6. The Console (4) can use four D batteries (not
included); alkaline batteries are recommended.
IMPORTANT: If the Console has been
exposed to cold temperatures, allow it to
warm to room temperature before inserting
batteries. Otherwise, you may damage the
console displays or other electronic components. Remove the screws, remove the battery
covers, insert the batteries into the battery compartments, and reattach the battery covers.
Make sure to orient the batteries as shown
by the diagrams inside the battery compartments.
6
Batteries
Screws
28
79
2
39
Avoid pinching
the wires
Battery
Covers
79
To purchase an optional AC adapter, contact
the store where you purchased this product
or call the telephone number on the cover of
this manual. To avoid damaging the console,
use only a manufacturer-supplied AC
adapter. Plug one end of the AC adapter into
the jack on the console; plug the other end into
an outlet installed in accordance with all local
codes and ordinances.
Batteries
4
8
7. Locate the Pulse Wires (28) inside the left and
right sides of the Handlebar (39) and pull them
upward out of the Upright (2).
While a second person holds the Console (4)
ear the Upright (2), connect the console wires
n
to the Wire Harness (42) and to the Pulse Wires
(28).
7
4
Console Wires
42
2
92
Insert the excess wires into the Upright (2).
Tip: Avoid pinching the wires. Attach the
Console (4) to the Upright (2) with four M4 x
16mm Screws (92).
8. Attach the Console Cover (32) to the back of
the Console (4) with two M4 x 48mm Screws
(89).
92
28
39
Avoid
pinching
the wires
8
4
32
89
9
9. Identify the Left and Right Upper Body Arms (8,
9), which are marked with “Left” and “Right”
stickers.
Orient the Left Upper Body Arm (8) and an
pper Body Leg (6) as shown. Make sure that
U
the hexagonal holes are in the indicated
location.
Insert the Left Upper Body Arm (8) into the
Upper Body Leg (6).
9
Attach the Left Upper Body Arm (8) with two M8
x 45mm Button Bolts (76) and two M8 Jam Nuts
(77). Make sure that the Jam Nuts are in the
hexagonal holes. Do not tighten the Button
Bolts yet.
Attach the Right Upper Body Arm (9) to the
other Upper Body Leg (6) in the same way.
76
8
9
77
Hexagonal
Holes
6
77
76
6
10
10. Apply a generous amount of the included
grease to the axles on the Upright (2).
rient the Left and Right Upper Body Arms (8,
O
9) as shown, and slide them onto the left and
ight sides of the Upright (2).
r
Attach each Upper Body Arm (8, 9) with an M8
x 20mm Patch Screw (80) and an M8 Washer
(33).
0
1
8
80
33
Grease
2
9
33
80
11. Apply a small amount of grease to a Shoulder
Patch Bolt (31).
While a second person holds the front end of
the Right Pedal Arm (49) inside the bracket on
the right Upper Body Leg (6), insert the
Shoulder Patch Bolt (31) through the right
Upper Body Leg and the Right Pedal Arm.
Tighten the Shoulder Patch Bolt (31) into the
welded nut on the right Upper Body Leg (6).
Repeat this step to attach the Left Pedal Arm
(not shown) to the left Upper Body Leg (6).
Tighten the M8 x 45mm Button Bolts (76).
11
76
76
6
6
Grease
31
49
11
12. See the inset drawing. Identify a Pivot Cover A
(19), which has hooks, and a Pivot Cover B
(22), which has tabs.
Press a Pivot Cover A (19) and a Pivot Cover B
22) together around the Right Upper Body Arm
(
(9).
12
Repeat this step for the other side of the
elliptical exerciser.
Tip: Make sure that the Pivot Covers (19, 22)
are positioned as shown.
13. Attach the Rear Upright Cover (3) to the Upright
(2) with three M4 x 16mm Screws (92).
Orient the Front Upright Cover (16) so that the
indicated arrow is pointing upward.
Press the Front Upright Cover (16) into the
Rear Upright Cover (3).
Press the Water Bottle Holder (5) into the Rear
Upright Cover (3).
Tabs
13
8
22
Hooks
19
Hooks
5
22
19
19
92
9
22
16
Arrow
14. Press a Front Leg Cover (20) and a Rear Leg
Cover (21) together around the right Upper
Body Leg (6).
Repeat this step for the other side of the
elliptical exerciser.
12
14
92
3
2
6
20
21
15. Identify the Right Pedal (13), which is marked
ith a “Right” sticker.
w
Attach the Right Pedal (13) to the Right Pedal
Arm (49) with three M10 x 48mm Patch Screws
75) and three M10 Split Washers (78). Make
(
sure to use the center hole and the two
uter holes to attach the Right Pedal.
o
Attach the Left Pedal (not shown) to the Left
Pedal Arm (not shown) in the same way.
15
78
3
1
49
75
16. Press the Rear Shield Cover (59) onto the Left
and Right Shields (44, 45).
17. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the
elliptical exerciser.
16
59
44
45
13
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO MOVE THE ELLIPTICAL EXERCISER
Due to the size and weight of the elliptical exer-
iser, moving it requires two persons. Stand in
c
front of the elliptical exerciser, hold the upright, and
place one foot against one of the front wheels. Pull on
the upright and have a second person lift the handle
until the elliptical exerciser will roll on the wheels.
Carefully move the elliptical exerciser to the desired
location, and then lower it to the floor.
Upright
HOW TO EXERCISE ON THE ELLIPTICAL
XERCISER
E
o mount the elliptical exerciser, hold the handlebars
T
or the upper body arms and step onto the pedal that is
in the lowest position. Then, step onto the other pedal.
Upper Body Arms
Handlebars
Pedal
Disc
Pedals
Place
your foot
here
Handle
HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical
exerciser rocks
slightly on your
floor during use,
turn one or both
of the leveling
feet beneath the
rear stabilizer
until the rocking
motion is eliminated.
Leveling
Feet
Push the pedals until they begin to move with a continuous motion. Note: The pedal discs can turn in
either direction. It is recommended that you move
the pedal discs in the direction shown by the
arrow; however, for variety, you can turn the pedal
discs in the opposite direction.
To dismount the elliptical exerciser, wait until the pedals come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops.
When the pedals are stationary, step off the highest
pedal first. Then, step off the lowest pedal.
14
CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.
When you use the manual mode of the console, you
can change the resistance of the pedals with the touch
of a button. As you exercise, the console will provide
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor.
The console offers twelve preset workouts—seven
weight loss workouts and five performance workouts.
Each preset workout automatically changes the resistance of the pedals as it guides you through an
effective workout.
You can even connect your MP3 player or CD player
to the console sound system and listen to your favorite
music or audio books while you exercise.
To use the manual mode, see page 16. To use a
preset workout, see page 17. To use the sound
system, see page 17.
Note: Before using the console, make sure that batteries are installed (see assembly step 6 on page 8). If
there is a sheet of clear plastic on the display, remove
the plastic.
15
HOW TO USE THE MANUAL MODE
1. Turn on the console.
The lower left display—This display will show the
distance (total number of revolutions) that you
have pedaled.
Press any button or begin pedaling to turn on the
onsole.
c
When you turn on the console, the display will
light. A tone will sound and the console will be
ready for use.
2. Select the manual mode.
When you turn on the console, the manual mode
will be selected.
If you have
selected a workout,
reselect the manual
mode by pressing
the Weight Loss
Workouts or the
Performance
Workouts button
repeatedly until
zeros appear in the
displays.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change the resistance of the pedals
by pressing the Resistance increase and decrease
buttons.
Note: After you press the buttons, it will take a
moment for the pedals to reach the selected resistance level.
4. Follow your progress with the displays.
Track
The lower right display—This display will show
our pedaling speed in revolutions per minute
y
(rpm) and the approximate number of calories you
have burned.
The lower right display will also show your heart
rate when you use the handgrip pulse sensor (see
step 5).
The right display—This display will show a track
that represents 640 revolutions (1/4 mile or 400
meters). As you exercise, indicators will appear in
succession around the track until the entire track
appears. The track will then disappear and the
indicators will again begin to appear in succession.
5. Measure your heart rate if desired.
If there are sheets
of clear plastic on
the metal contacts
on the handgrip
pulse sensor,
remove the plastic.
In addition, make
sure that your
hands are clean.
To measure your heart rate, hold the handgrip
pulse sensor with your palms resting against the
metal contacts. Avoid moving your hands or
gripping the contacts tightly.
When your pulse is detected, a heart-shaped symbol will flash in the display and then your heart rate
will be shown. For the most accurate heart rate
reading, hold the contacts for at least 15 seconds.
Contacts
The upper display—This display will show the
elapsed time and the resistance level of the pedals
each time the resistance level changes.
Note: During a workout, the display will show the
time remaining in the workout.
If your heart rate is not shown, make sure that your
hands are positioned as described. Be careful not
to move your hands excessively or to squeeze the
metal contacts tightly. For optimal performance,
clean the metal contacts using a soft cloth; never
use alcohol, abrasives, or chemicals to clean
the contacts.
6. Turn on the fan if desired.
The fan has high and low speed settings. Press
the Fan button repeatedly to select a fan speed or
to turn off the fan.
Note: If the pedals do not move for about thirty
seconds, the fan will turn off automatically.
16
. When you are finished exercising, the console
7
will turn off automatically.
If the pedals do not move for several seconds, a
eries of tones will sound, the console will pause,
s
and the time will flash in the display.
If the pedals do not move for several minutes, the
console will turn off and the display will be reset.
HOW TO USE A PRESET WORKOUT
1. Turn on the console.
t the end of each segment of the workout, a
A
series of tones will sound and the next segment of
the profile will begin to flash. If a different resistance level is programmed for the next segment,
he resistance level will flash in the display for a
t
few seconds to alert you. The resistance of the
edals will then change.
p
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the Resistance buttons.
However, when the current segment ends, the pedals will automatically adjust to the resistance level
for the next segment.
See step 1 on page 16.
2. Select a preset workout.
To select a preset
workout, press the
Weight Loss
Workouts or the
Performance
Workouts button
repeatedly until the
name of the
desired workout
appears in the
upper display.
When you select a preset workout, the duration of
the workout will appear in the upper display and a
profile of the resistance levels of the workout will
scroll across the center display.
Note: Complete profiles of the preset workouts are
printed on the sides of the console.
3. Begin pedaling to start the workout.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause.
To restart the workout, simply resume pedaling.
The workout will continue until the last segment of
the profile flashes and the last segment of the
workout ends.
Note: If you continue to pedal after the workout is
completed, the display will continue to show exercise feedback; however, the display will not show
the elapsed time until you select the manual mode
or a new workout.
Profile
4. Follow your progress with the displays.
See step 4 on page 16.
5. Measure your heart rate if desired.
See step 5 on page 16.
6. Turn on the fan if desired.
See step 6 on page 16.
Each workout is divided into 30 one-minute segments. One resistance level is programmed for
each segment. Note: The same resistance level
may be programmed for consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flashing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the current segment.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 at the left.
HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console
sound system while you exercise, plug the audio cable
into the jack on the console and into the jack on your
MP3 player or CD player; make sure that the audio
cable is fully plugged in.
Next, press the play button on your MP3 player or CD
player. Adjust the volume level using the volume control on your MP3 player or CD player.
17
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical exerciser
egularly. Replace any worn parts immediately.
r
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild soap. IMPORTANT: To avoid
amage to the console, keep liquids away from
d
the console and keep the console out of direct
sunlight.
14
44
CONSOLE TROUBLESHOOTING
If the console displays become dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 6 on page 8
for replacement instructions.
If the handgrip pulse sensor does not function properly, see step 5 on page 16.
HOW TO ADJUST THE DRIVE BELT
If you can feel the pedals slip while you are pedaling,
even when the resistance is adjusted to the highest
level, the drive belt may need to be adjusted.
To adjust the drive belt, you must remove the left
pedal, the top shield cover, the rear shield cover, and
the left shield.
First, see step 15 on page 13 and remove the left
pedal.
Next, see step 16 on page 13 and remove the rear
shield cover.
92
92
92
Next, loosen the Pivot Screw (88). Then, tighten the
Drive Belt Adjustment Screw (72) until the Drive Belt
(46) is tight.
46
Then, see step 4 on page 7 and release the top shield
cover from the left shield. Slide the top shield cover
upward.
Remove the M4 x 16mm Screws (92) from the Left
Shield (44) and then gently move the Left Shield outward over the Left Pedal Arm (14).
88
72
When the Drive Belt (46) is tight, tighten the Pivot
Screw (88).
Then, reattach the left shield, the rear shield cover, the
top shield cover, and the left pedal.
18
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted.
To adjust the reed switch, you must remove the right
disc cover and the right pedal disc.
Using a flat screwdriver, remove the right Disc Cover
(18).
27
81
Locate the Reed Switch (58). Loosen, but do not
emove, the M4 x 16mm Screw (92).
r
92
58
24
18
Then, remove the M8 x 14mm Button Screws (81)
from the Right Pedal Disc (27), and gently rotate the
Right Pedal Disc out of the way.
41
Next, rotate the Crank Assembly (24) until a Magnet
(41) is aligned with the Reed Switch (58). Slide the
Reed Switch slightly toward or away from the Magnet.
Then, retighten the M4 x 16mm Screw (92).
Rotate the Crank Assembly (24) for a moment. Repeat
these actions until the console displays correct feedback.
When the reed switch is correctly adjusted, reattach
the right pedal disc and the right disc cover.
19
EXERCISE GUIDELINES
WARNING: B
or any exercise program, consult your physician. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determining heart rate trends in general.
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
efore beginning this
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
20
PART LIST—Model No. 30331.0 R0210A
Key No. Qty. Description Key No. Qty. Description
11Frame
21Upright
31Rear Upright Cover
41Console
51Water Bottle Holder
62Upper Body Leg
71Resistance Wheel
81Left Upper Body Arm
91Right Upper Body Arm
10 2 Foam Grip
11 2 Upper Cap
12 1 Left Pedal
13 1 Right Pedal
14 1 Left Pedal Arm
15 2 Pedal Bracket
16 1 Front Upright Cover
17 4 Pivot Bushing
18 2 Disc Cover
19 2 Pivot Cover A
20 2 Front Leg Cover
21 2 Rear Leg Cover
22 2 Pivot Cover B
23 4 Bushing Set
24 1 Crank Assembly
25 1 Crank Arm
26 1 Left Pedal Disc
27 1 Right Pedal Disc
28 2 Pulse Wire
29 4 Bearing
30 2 Pedal Arm Cap
31 2 Shoulder Patch Bolt
32 1 Console Cover
33 4 M8 Washer
34 1 Adjustment Lock
35 1 Adjustment Nut
36 1 Lower Arm
37 1 Top Shield Cover
38 2 Crank Bearing
39 1 Handlebar
40 1 Snap Ring
41 2 Magnet
42 1 Wire Harness
43 7 M6 Washer
44 1 Left Shield
45 1 Right Shield
46 1 Drive Belt
47 2 Leveling Foot
48 2 Stabilizer Cap
49 1 Right Pedal Arm
50 2 Wheel
51 1 Flywheel
52 1 Idler
53 1 C-magnet
54 1 Resistance Motor
55 1 Motor Bracket
56 1 Upper Arm
57 1 Clamp
58 1 Reed Switch/Wire
59 1 Rear Shield Cover
60 1 Key
61 1 M8 Locknut
62 1 M6 x 16mm Button Screw
63 2 Shoulder Screw
64 1 Flywheel Axle
65 1 C-magnet Bolt
66 1 Idler Bolt
67 1 Key Screw
68 1 Crank Arm Screw
69 4 Resistance Motor Bolt
70 1 Rear Stabilizer
71 2 Motor Bracket Screw
72 1 Drive Belt Adjustment Screw
73 1 Front Stabilizer
74 1 M6 Locknut
75 6 M10 x 48mm Patch Screw
76 4 M8 x 45mm Button Bolt
77 6 M8 Jam Nut
78 10 M10 Split Washer
79 7 M10 x 20mm Patch Screw
80 2 M8 x 20mm Patch Screw
81 4 M8 x 14mm Button Screw
82 4 M10 x 85mm Patch Screw
83 1 M5 x 7mm Screw
84 10 #10 x 16mm Screw
85 2 M8 x 18mm Hex Screw
86 2 M5 x 12mm Screw
87 1 M3.5 x 12mm Screw
88 1 Pivot Screw
89 2 M4 x 48mm Screw
90 1 M4 x 16mm Ground Screw
91 9 M5 Star Washer
92 21 M4 x 16mm Screw
93 2 Pulse Sensor/Wire
94 1 Flywheel Bearing
95 1 Audio Cable
96 7 M5 x 16mm Screw
*–Userʼs Manual
*–Assembly Tool
*–Grease Packet
*–Wire Tie
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
21
EXPLODED DRAWING A—Model No. 30331.0 R0210A
29
29
30
85
33
29
29
33
85
30
84
84
15
13
21
20
20
21
15
84
84
49
31
75
75
23
23
31
6
6
12
23
23
79
78
79
79
78
78
79
22
19
19
22
17
17
33
80
17
17
33
80
76
77
76
77
8
11
9
11
5
10
10
2
4
32
79
79
79
92
92
92
89
3
16
93
14
78
78
78
78
78
78
39
28
95
22
51
77
52
25
53
55
54
69
7
87
24
56
57
92
58
38
40
72
43
86
38
43
96
96
41
41
26
18
18
27
61
60
43
62
67
68
92
64
92
92
92
92
92
92
92
92
92
92
44
45
46
90
50
50
63
63
65
66
48
48
83
47
47
81
71
71
34
35
36
37
59
70
73
82
82
88
43
42
1
96
91
91
96
91
91
74
77
94
EXPLODED DRAWING B—Model No. 30331.0 R0210A
23
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)
LIMITED WARRANTY
ICON of Canada, Inc. (ICON) warrants this product to be free from defects in workmanship and material,
under normal use and service conditions. The frame is warranted for five (5) years from the date of purchase. Parts are warranted for ninety (90) days from the date of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICON. This warranty does not
extend to any damage to a product caused by or attributable to freight damage, abuse, misuse, improper
or abnormal usage, or repairs not provided by an ICON authorized service center; products used for commercial or rental purposes; or products used as store display models. No other warranty beyond that
specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other
consequential damages of whatsoever nature. Some provinces do not allow the exclusion or limitation of
incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set
forth herein. Some provinces do not allow limitations on how long an implied warranty lasts. Accordingly,
the above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights that vary from province to
province.
ICON of Canada, Inc., 900 de lʼIndustrie, St. Jérôme, QC J7Y 4B8
Part No. 284884 R0210A Printed in China © 2009 ICON IP, Inc.
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