Model No. 30480.0
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
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
EFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
B
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE EXERCISE CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
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: T
instructions in this manual and all warnings on your exercise cycle before using your exercise
cycle. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
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. Use the exercise cycle only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the exercise cycle are adequately informed of all precautions.
4. The exercise cycle is intended for home use
only. Do not use the exercise cycle in a commercial, rental, or institutional setting.
5. Keep the exercise cycle indoors, away from
moisture and dust. Place the exercise cycle
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is at least 2 ft. (0.6 m) of clearance
around your exercise cycle.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
o reduce the risk of serious injury, read all important precautions and
7. Keep children under the age of 12 and pets
away from the exercise cycle at all times.
8. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the exercise cycle. Always wear
athletic shoes for foot protection.
9. The exercise cycle should not be used by
persons weighing more than 275 lbs.
(125 kg).
10. The pulse sensor is not a medical device.
Various factors, including the user's 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.
11. Always keep your back straight while using
the exercise cycle; do not arch your back.
12. 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.
3
BEFORE YOU BEGIN
hank you for selecting the revolutionary PROFORM
T
XP 400 R exercise cycle. Cycling is an effective exercise for increasing cardiovascular fitness, building
endurance, and toning the body. The XP 400 R exer-
ise cycle provides an impressive selection of features
c
designed to make your workouts at home more effective and enjoyable.
For your benefit, read this manual carefully before
you use the exercise cycle. If you have questions
Water Bottle Holder*
®
fter reading this manual, please see the front cover
a
of this manual. To help us assist you, note the product
model number and serial number before contacting
us. The model number and the location of the serial
umber decal are shown on the front cover of this
n
manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Handlebar
Console
Backrest
Seat
Pedal/Strap
Wheel
Pulse Sensor
Adjustment Handle
*Water bottle is not included
4
ASSEMBLY
M10 Locknut
(58)–2
M10 Split Washer
(48)–2
M10 x 80mm Patch Screw (47)–2
M10 x 64mm Patch
Screw (52)–3
M6 Locknut
(56)–4
M4 x 16mm Screw
(62)–10
M6 Washer
(63)–4
M10 x 20mm Patch
Screw (54)–4
M10 x 36mm
Screw (57)–2
M6 x 18mm Patch
Screw (59)–2
M6 x 42mm Patch
Screw (60)–2
M6 x 38mm Bolt
(55)–4
1/4" x 38mm Patch
Screw (61)–4
Assembly requires two persons. Place all parts of the exercise cycle 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 an adjustable wrench and a Phillips
crewdriver .
s
Use the part drawings below to identify the small parts used in assembly. The number in parentheses below
each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the 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
ith the help of another person, lift the Frame
W
(1) and place a packing insert (not shown)
under the Frame. Have the other person hold
the Frame to prevent it from moving from side
to side until you complete this step.
1
Attach the Front Stabilizer (3) to the Frame (1)
with two M10 x 80mm Patch Screws (47) and
two M10 Split Washers (48).
2. Attach the Rear Stabilizer (2) to the Frame (1)
with three M10 x 64mm Patch Screws (52).
3
48
1
2
52
47
1
2
6
3. Identify the Right and Left Stabilizer Covers (12,
13), which are marked with “R” and “L” stickers.
Attach each Stabilizer Cover (12, 13) to the
Rear Stabilizer (2) with two M4 x 16mm Screws
(62).
3
62
13
4. Identify the Top Shield (14) and the Upright (4).
With the help of another person, slide the Top
Shield (14) upward onto the Upright (4). Make
sure that the Top Shield and the Upright are
oriented as shown.
Have the other person continue holding the
Top Shield (14) in place while you complete
step 5.
62
4
14
2
62
12
62
4
7
5. Tip: Avoid pinching the Wire Harness (40)
uring this step.
d
Have another person hold the Upright (4) and
the Top Shield (14) near the Frame (1). Locate
the wire tie in the Upright and the Wire Harness
(40) in the Frame.
See the inset drawing. Tie the wire tie to one
of the connectors on the Wire Harness (40).
Then, pull the other end of the wire tie upward
out of the top of the Upright (4). Discard the
wire tie.
Slide the Upright (4) onto the Frame (1). Attach
the Upright with four M10 x 20mm Patch Screws
(54). Then, press the Top Shield (14) downward
into the Frame.
5
54
14
4
Wire Tie
54
54
40
1
pinching the
Wire Harness
ire Tie
W
Avoid
(40)
40
6. Identify the Right and Left Handlebars (28, 29),
which are marked with “R” and “L” stickers.
Attach each Handlebar (28, 29) to the Upright
(4) with two M6 x 38mm Bolts (55) and two M6
Locknuts (56). Make sure that the hexagonal
holes are in the indicated location.
6
29
Hexagonal
Holes
4
56
55
28
8
7. The Console (5) can use four 1.5V “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 battery cover, insert
the batteries into the battery compartments, and
reattach the battery cover. Make sure to orient
the batteries as shown by the diagram
inside the battery compartments.
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.
7
Battery
Cover
Batteries
5
8. Tip: Avoid pinching the wires during this
step.
While another person holds the Console (5)
near the Upright (4), connect the console wires
to the Wire Harness (40). Insert the excess wire
downward into the Upright.
Attach the Console (5) to the Upright (4) with
four M4 x 16mm Screws (62).
8
5
Console
Wires
Avoid pinching
the wires
4
62
40
9
9. Tip: Avoid pinching the Pulse Wire (38)
during this step.
Orient the Pulse Bar (7) as shown. Attach the
Pulse Bar to the Seat Carriage (6) with two M10
x 36mm Screws (57) and two M10 Locknuts
58). Do not tighten the Screws yet.
(
9
Avoid pinching the
Pulse Wire (38)
7
38
58
6
57
57
10. Tip: Avoid pinching the Pulse Wire (not
shown) during this step.
Attach the Backrest (8) to the Seat Carriage (6)
with two M6 x 18mm Patch Screws (59) and
two M6 x 42mm Patch Screws (60).
See step 9. Tighten the M10 x 36mm Screws
(57).
10
8
6
Avoid pinching the
Pulse Wire (not shown)
59
60
10
11. Orient the Seat (9) as shown. Attach the Seat to
he Seat Carriage (6) with four 1/4" x 38mm
t
Patch Screws (61) and four M6 Washers (63).
Note: The Patch Screws and the Washers
may be preattached to the underside of the
Seat.
11
9
6
63
12. Attach the Pulse Bar Cover (15) to the Seat
Carriage (6) with two M4 x 16mm Screws (62).
12
62
61
6
61
15
11
13. Plug the Pulse Wire (38) into the Pulse
Receptacle (39) in the Frame (1).
13
38
1
39
14. Identify the Right Pedal (44), which is marked
with an “R.” Using an adjustable wrench, firmly
tighten the Right Pedal clockwise into the right
side of the Crank (17). Tighten the Left Pedal
(not shown) counterclockwise into the left side
of the Crank. IMPORTANT: Tighten both
Pedals as firmly as possible. After using the
exercise cycle for one week, retighten the
Pedals.
Adjust the strap on the Right Pedal (44) to the
desired position, and press the ends of the
straps onto the tabs on the Right Pedal. Adjust
the strap on the Left Pedal (not shown) in
the same way.
15. Make sure that all parts are properly tightened before you use the exercise cycle. Note: After assembly is
completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor.
14
17
Strap
44
Tab
12
HOW TO USE THE EXERCISE CYCLE
HOW TO ADJUST THE PEDAL STRAPS
o adjust the pedal
T
straps, first pull the
ends of the straps
off the tabs on the
pedals. Adjust the
straps to the
desired position,
and then press the
ends of the straps
onto the tabs.
HOW TO ADJUST THE SEAT
The seat can be
adjusted forward or
backward to the
position that is the
most comfortable
for you. To adjust
the seat, push
downward on the
adjustment handle,
slide the seat to the
desired position,
and then pull
upward on the
adjustment handle
to lock the seat in
place.
Seat
Adjustment
Handle
Pedal
Strap
Tab
HOW TO MOVE THE EXERCISE CYCLE
o move the exercise cycle, lift the rear stabilizer until
T
the exercise cycle can be moved on the front wheels.
Carefully move the exercise cycle to the desired location and then lower it to the floor.
Wheel
Lift
Here
13
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 select the manual mode of the
console, you can change the resistance of the pedals
with a touch of the dial. As you exercise, the console
will provide continuous exercise feedback. You can
even measure your heart rate using the handgrip
pulse sensor.
The console also offers ten preset trainer workouts.
Each workout automatically changes the resistance of
the pedals and prompts you to increase or decrease
your pedaling pace as it guides you through an effective workout.
In addition, there are four calorie goal workouts
designed to help you burn 150, 175, 200, or 225 calories in a 30 minute workout. The calorie goal workouts
automatically control the resistance of the pedals and
prompt you to vary your pedaling pace while counting
down the calories you burn.
The console also features the new iFit interactive
workout system. The iFit interactive workout system
enables the console to accept iFit cards containing
workouts designed to help you achieve specific fitness
goals. For example, lose unwanted pounds with the 8week Weight Loss workout. iFit workouts control the
resistance of the pedals while guiding you through
your workouts. iFit cards are available separately. To
purchase iFit cards, go to www.iFit.com or call the
telephone number on the front cover of this manual. iFit cards are also available at select stores.
To use the manual mode, see page 15. To use a
trainer workout, see page 16. To use a calorie goal
workout, see page 17. To use an iFit workout, see
page 18. To use the information mode, see page
18.
Note: If there is a sheet of clear plastic on the face of
the console, remove the plastic.
14
HOW TO USE THE MANUAL MODE
1. Turn on the console.
To turn on the console, press any button or begin
edaling. The display will light and the console will
p
be ready for use.
2. Select the manual mode.
Each time you turn on
the console, the
manual mode will be
selected. If you have
selected a workout,
reselect the manual
mode by pressing the
Workout button repeatedly until zeroes
appear in the display.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change
the resistance of the
pedals by turning the
Resistance dial. To
increase the resistance, turn the
Resistance dial clockwise; to decrease the resistance, turn the Resistance dial counterclockwise.
Note: After you change the resistance, it will take a
moment for the pedals to reach the selected resistance level.
4. Follow your progress with the display.
The upper section of
the display will show
the elapsed time and
the distance, in miles
or kilometers, that you
have pedaled. The display will change modes every few seconds. Note:
When you select a workout, the display will show
the time remaining in the workout instead of the
elapsed time.
The second section
of the display will show
your pedaling pace in
miles or kilometers per
hour.
The third section of
the display will show
the approximate num-
er of calories you
b
have burned and the
esistance level of the
r
pedals. The display will change modes every few
seconds. The display will also show your heart
rate when you use the handgrip pulse sensor (see
step 5 below).
The last section of
the display will show a
track representing 1/4
mile (402 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
The console can show speed and distance in
either miles or kilometers. The letters MPH or
Km/H will appear in the display to indicate which
unit of measurement is selected. To change the
unit of measurement, see THE INFORMATION
MODE on page 18.
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.
Next, hold the handgrip pulse sensor
with your palms resting on the metal
contacts. Avoid
moving your hands
or gripping the
contacts too tightly. When your pulse is
detected, a heart-shaped symbol will flash in the
display each time your heart beats and then your
heart rate will be shown. For the most accurate
heart rate reading, hold the contacts for at least 15
seconds.
6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for a few seconds, the
time will begin to flash in the display and the console will pause. If the pedals do not move for a
few minutes and no buttons are pressed, the console will turn off and the display will be reset.
Contacts
15
HOW TO USE A TRAINER WORKOUT
1. Turn on the console.
To turn on the console, press any button or begin
edaling. The display will light and the console will
p
be ready for use.
2. Select a trainer workout.
To select a trainer
workout, press the
Workout button repeatedly until the number
of the desired workout
appears in the display.
The first section of the
display will show the
duration of the workout. A profile of the
resistance levels for
the workout will scroll
across the last section
of the display. Note:
Complete profiles of the workouts are printed on
the sides of the console.
3. Press the Start button or begin pedaling to
start the workout.
Each workout is divided into 30 one-minute segments. One resistance level and one pace setting
are programmed for each segment. Note: The
same resistance level and/or pace setting may be
programmed for consecutive segments.
As you exercise, the
display will prompt you
to keep your pedaling
ace near the pace
p
setting for the current
egment. When the
s
word “faster” appears in the display, increase your
pace. When the word “slower” appears, decrease
your pace. When the center of the target flashes,
maintain your current pace.
IMPORTANT: The pace settings are intended
only to provide motivation. Your actual pace
may be slower than the pace settings. Make
sure to pedal at a pace that is comfortable for
you.
If the resistance level for the current segment is
too high or too low, you can manually override the
level by turning the Resistance dial. IMPORTANT:
When the current segment of the workout
ends, the pedals will automatically adjust to
the resistance setting for the next segment.
If you stop pedaling for several seconds, the console will pause and the time will begin to flash in
the display. To restart the workout, press the Start
button or simply resume pedaling.
The workout will continue until the display shows a
time of 0:00. 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.
During the workout, the workout profile will show
your progress. 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. At the
end of each segment of the workout, 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, the resistance level will flash in the center display for a few
seconds to alert you. The resistance of the pedals
will then change.
4. Follow your progress with the display.
See step 4 on page 15.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.
16
HOW TO USE A CALORIE GOAL WORKOUT
1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select a calorie goal workout.
To select a calorie goal
workout, press the
Workout button repeatedly until the number
of the desired workout
appears in the display.
The first section of the
display will show the
duration of the workout. The third section
of the display will show
the calorie goal for the
workout. A profile of
the resistance levels
for the workout will scroll across the last section of
the display. Note: Complete profiles of the workouts are printed on the sides of the console.
3. Press the Start button or begin pedaling to
start the workout.
Each calorie goal workout will help you burn 150,
175, 200, or 225 calories. During each workout,
the console will count down the number of calories
to be burned.
As you exercise, the
isplay will prompt you
d
to keep your pedaling
pace near the pace
setting for the current
segment. When the
word “faster” appears in the display, increase your
pace. When the word “slower” appears, decrease
your pace. When the center of the target flashes,
maintain your current pace.
IMPORTANT: The pace settings are intended
only to provide motivation. Your actual pace
may be slower than the pace settings. Make
sure to pedal at a pace that is comfortable for
you.
If the resistance level for the current segment is
too high or too low, you can manually override the
level by turning the Resistance dial. IMPORTANT:
When the current segment of the workout
ends, the pedals will automatically adjust to
the resistance setting for the next segment.
If you stop pedaling for several seconds, the console will pause and the time will begin to flash in
the display. To restart the workout, press the Start
button or simply resume pedaling.
The workout will continue until the display shows a
time of 0:00. 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.
Each workout is divided into 30 one-minute segments. One resistance level and one pace setting
are programmed for each segment. Note: The
same resistance level and/or pace setting may be
programmed for consecutive segments.
During the workout, the workout profile will show
your progress. 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. At the
end of each segment of the workout, 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, the resistance level will flash in the center display for a few
seconds to alert you. The resistance of the pedals
will then change.
4. Follow your progress with the display.
During a calorie goal workout, the third section of
the display will show the number of calories to be
burned during the remaining segments of the
workout.
The other displays will show the information
described in step 4 on page 15.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.
17
HOW TO USE AN IFIT WORKOUT
THE INFORMATION MODE
1. Press any button on the console or begin pedaling to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Insert an iFit card and select a workout.
To use an iFit workout, insert an iFit card into the
iFit slot; make sure that the iFit card is oriented so
the metal contacts are face-down and are facing
the slot. When the iFit card is properly inserted,
the indicator next to the slot will light and words
will appear in the display.
iFit Slot
iFit Card
Next, select the desired workout on the iFit card
by pressing the up and down buttons next to the
iFit slot.
The console features an information mode that allows
you to select a unit of measurement for the console
nd to view usage information for the exercise cycle.
a
To select the information mode, press and hold down
the Workout button for a few seconds.
The display will show the
selected unit of measurement. An “E” for English
miles or an “M” for metric
kilometers will appear in
the display. To change the
unit of measurement,
press the Start button
repeatedly to select the
desired unit of measurement. Note: When you
replace the batteries, it
may be necessary to reselect the unit of
measurement.
The display will also show the total distance pedaled
since the exercise cycle was purchased and the total
number of hours the exercise cycle has been used.
The total distance pedaled will appear in the first section of the display. The total number of hours the
exercise cycle has been used will appear in the third
section of the display.
Press the Start button or begin pedaling to start
your workout. iFit workouts function in the same
way as trainer workouts. To use the workout, see
steps 3 to 5 on page 16.
3.
When you are finished exercising, remove the
iFit card.
Remove the iFit card when you are finished exercising. Store the iFit card in a secure place.
To exit the information mode, press the Workout button.
18
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the exercise cycle reg-
larly. Replace any worn parts immediately.
u
To clean the exercise cycle, 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.
CONSOLE TROUBLESHOOTING
If the console display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 7 on page 9
for replacement instructions. If the handgrip pulse sensor does not function properly, see step 5 on page 15.
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 first remove the left pedal and the
left shields. Using an adjustable wrench, turn the left
pedal clockwise and remove it. Next, remove the
screws from the left and right shields. Then, gently
remove the left shield.
HOW TO ADJUST THE BELT
If you can feel the pedals slip while you are pedaling,
even when the resistance is at the highest level, the
belt may need to be adjusted.
To adjust the belt, you must first remove the right
pedal and the right shield. Using an adjustable
wrench, turn the right pedal counterclockwise and
remove it. Next, remove the screws from the left and
right shields. Then, gently remove the right shield.
To tighten the belt, first loosen the M8 x 22mm Flat
Head Screw (67). Next, tighten the M10 x 90mm
Button Screw (69) until the Belt (18) is tight. Then,
retighten the M8 x 22mm Flat Head Screw (67).
Reattach the right shield and the right pedal.
Locate the Reed Switch (24). Turn the Crank (17) until
a Magnet (50) is aligned with the Reed Switch. Next,
loosen, but do not remove, the indicated M4 x 16mm
Screw (62). Slide the Reed Switch slightly closer to or
away from the Magnet, and then retighten the Screw.
Turn the Crank for a moment. Repeat these actions
until the console displays correct feedback. When the
Reed Switch is correctly adjusted, reattach the left
shield and the left pedal.
17
24
50
62
67
18
69
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. 30480.0 R1009A
ey No. Qty. Description Key No. Qty. Description
K
11Frame
2
31Front Stabilizer
41Upright
51Console
61Seat Carriage
71Pulse Bar
81Backrest
91Seat
10 1 Right Shield
11 1 Left Shield
12 1 Right Stabilizer Cover
13 1 Left Stabilizer Cover
14 1 Top Shield
15 1 Pulse Bar Cover
16 1 Eddy Mechanism
17 1 Pulley/Crank
18 1 Belt
19 1 Idler
20 1 Resistance Motor
21 1 Crank Bearing Assembly
22 1 Flywheel Axle
23 1 Clamp
24 1 Reed Switch/Wire
25 1 Adjustment Handle
26 1 Seat Lock
27 1 Seat Lock Bracket
28 1 Right Handlebar
29 1 Left Handlebar
30 2 Handlebar Cap
31 2 Seat Carriage Cap
32 2 Upper Roller
33 2 Lower Roller
34 4 Roller Axle
35 2 Pulse Grip
36 4 Pulse Sensor
37 4 Pulse Contact
38 1 Pulse Wire
39 1 Pulse Receptacle/Wire
40 1 Wire Harness
1 Rear Stabilizer
41 2 Wheel
2 2 Stabilizer Cap
4
43 2 Bumper
44 1 Right Pedal/Strap
45 1 Left Pedal/Strap
46 2 M10 x 41mm Shoulder Screw
47 2 M10 x 80mm Patch Screw
48 2 M10 Split Washer
49 1 M4 x 16mm Bright Screw
50 2 Magnet
51 1 Resistance Cable
52 3 M10 x 64mm Patch Screw
53 4 M3.8 x 20mm Screw
54 4 M10 x 20mm Patch Screw
55 4 M6 x 38mm Bolt
56 4 M6 Locknut
57 2 M10 x 36mm Screw
58 3 M10 Locknut
59 2 M6 x 18mm Patch Screw
60 2 M6 x 42mm Patch Screw
61 4 1/4" x 38mm Patch Screw
62 24 M4 x 16mm Screw
63 14 M6 Washer
64 8 1/4" x 16mm Button Screw
65 1 M10 Washer
66 2 M5 x 14mm Screw
67 1 M8 x 22mm Flat Head Screw
68 1 M8 Locknut
69 1 M10 x 90mm Button Screw
70 2 1/4" x 14mm Screw
71 1 M8 Washer
72 10 M6 Split Washer
73 1 M4 x 22mm Screw
*–Assembly Tool
*–15 1/2" Zip Tie
*–8" Zip Tie
*–Panel Fastener
*–Grommet
*–Userʼs Manual
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.
21
4
5
6
7
8
9
14
15
25
26
27
28
29
30
30
31
32
33
34
34
35
35
36
37
36
37
40
38
39
53
53
54
54
54
55
56
55
56
59
59
57
57
58
58
60
60
61
62
62
63
63
63
63
64
64
64
64
64
70
63
63
72
72
64
63
63
72
72
72
72
54
EXPLODED DRAWING A—Model No. 30480.0 R1009A
22
1
2
3
10
11
12
13
16
17
18
19
20
21
21
22
23
24
41
41
42
42
43
43
44
44
45
45
46
46
47
49
50
50
51
52
62
62
62
62
62
62
62
62
62
62
58
62
66
68
69
62
62
62
65
71
48
73
67
EXPLODED DRAWING B—Model No. 30480.0 R1009A
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 seven (7) 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. 289009 R1009A Printed in China © 2009 ICON IP, Inc.
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