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Model No. 30837.0
www.proform.com
Visit our website at
w
Serial No.
Write the serial number in the
space above for reference.
Serial
Number
Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. 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.
Page 2
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
SSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
A
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
AINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
M
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
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.
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your 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 the age of 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. Your elliptical exerciser is intended for home
use only. Do not use your elliptical exerciser
in a commercial, rental, or institutional setting.
4. Keep your elliptical exerciser indoors, away
from moisture and dust. Place your elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is enough clearance
around your elliptical exerciser to mount,
dismount, and use it.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away
from your elliptical exerciser at all times.
7. Your elliptical exerciser should not be used
by persons weighing more than 275 lbs.
(124 kg).
8. Wear appropriate exercise clothes when
exercising; do not wear loose clothes that
could become caught on your 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 your elliptical exerciser.
10. Keep your back straight while using your
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. If you feel pain or dizziness while exercising,
stop immediately and cool down.
14. Use your elliptical exerciser only as
described in this manual.
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BEFORE YOU BEGIN
Thank you for purchasing the revolutionary
ROFORM XP™ THINLINE 480 elliptical exerciser.
P
The THINLINE 480 elliptical exerciser provides a wide
array of features designed to make your workouts at
home more effective and enjoyable.
For your benefit, read this manual carefully before
you use the elliptical exerciser. If you have ques-
tions after reading this manual, please see the front
Upper Body Arm
Water Bottle Holder*
cover of this manual. To help us assist you, note the
roduct model number and serial number before con-
p
tacting us. The model number and the location of the
serial number decal are shown on the front cover of
this manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Fan
Console
Pulse Sensor
Pedal Disc
Ramp Handle
Wheel
Pedal
*Water bottle is not included
4
Page 5
ASSEMBLY
M4 x 16mm
Screw (84)–14
M4 x 32mm Screw
(95)–2
M4 x 16mm Flat Head
Screw (94)–4
M10 Split
Washer (78)–10
M6 Locknut
(77)–4
M6 x 16mm Patch
Screw (80)–6
M10 x 20mm Patch
Screw (79)–4
M10 x 70mm Patch Screw (75)–6M10 x 41mm Shoulder
Patch Screw (63)–2
Wave Washer
(88)–6
M6 Large
Washer (90)–4
M6 x 38mm Button
Bolt (76)–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.
Assembly requires the included tools and your own Phillips screwdriver , adjustable
rench , and rubber mallet .
w
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: Some small parts may have
been preassembled. If a part is not in the hardware kit, check to see if it has been preassembled.
5
Page 6
.
1
To make assembly easier, read the
nformation on page 5 before you begin
i
assembling the elliptical exerciser.
ull the ramp handle outward and lower the
P
Ramp (104) until it rests on the Frame (1).
Attach a Wheel (50) to the front of the Frame
(1) with an M10 x 41mm Shoulder Patch Screw
(63).
Attach the other Wheel (not shown) in the
same way.
1
Ramp
Handle
104
1
50
63
2. Identify the Right Frame Cover (49), which is
marked with a “Right” sticker. Then, orient the
Right Frame Cover with the rounded side in the
indicated location. While another person lifts the
rear of the Frame (1), attach the Right Frame
Cover with two M4 x 16mm Screws (84).
Repeat this step for the Left Frame
Cover (48).
2
Rounded
Side
48
Rounded
Side
1
84
49
6
Page 7
. Tip: Avoid pinching the Wire Harness (100).
3
Start all screws before tightening any of
them.
ave another person hold the Upright (2) near
H
the Frame (1). Locate the wire tie in the Upright.
ie the lower end of the wire tie to the Wire
T
Harness (100). 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 from falling inside
the Upright, secure the Wire Harness with a
rubber band.
Attach the Upright (2) to the Frame (1) with four
M10 x 20mm Patch Screws (79), and four M10
Split Washers (78). Do not tighten the Patch
Screws yet.
3
Wire Tie
2
Avoid pinching the
Wire Harness (100)
79
78
100
1
78
79
78
79
4. Orient the Water Bottle Holder (5) as shown
and slide it onto the Upright (2). Attach the
Water Bottle Holder with two M4 x 32mm
Screws (95).
Tip: Avoid pinching the Wire Harness (100).
Slide the Console Cover (96) onto the Upright
(2) and move it downward to the Water Bottle
Holder. Then, insert the Console Bracket (3)
into the top of the Upright. Attach the Console
Bracket with four M4 x 16mm Screws (84).
4
Avoid pinching
the Wire
Harness (100)
3
96
100
84
84
2
5
95
7
Page 8
5. The Console (4) can use four 1.5V D batteries
(not included); alkaline batteries are recom-
ended. IMPORTANT: If the Console has
m
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 cover, insert the batteries into the battery compartment, and then reattach the battery
cover. Make sure to orient the batteries as
shown by the diagram inside the battery
compartment.
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.
5
over
C
Batteries
4
Screws
Batteries
6. While a second person holds the Console (4)
near the Upright (2), connect the console wire
to the Wire Harness (100).
Tip: Avoid pinching the wires. Attach the
Console (4) with four M4 x 16mm Flat Head
Screws (94).
6
Avoid pinching
the wires
Console Wire
100
96
4
2
94
94
8
Page 9
7. Slide the Console Cover (96) (see the drawing
in step 6) upward to the Console (4). Attach the
onsole Cover with four M4 x 16mm Screws
C
(84).
7
4
84
96
84
8. Apply a generous amount of the included
grease to the Pivot Axle (16). Then, apply a
small amount of grease to two Wave Washers
(88).
Insert the Pivot Axle (16) into the Upright (2).
Slide a Wave Washer (88) onto each end of the
Pivot Axle.
Identify the Left Upper Body Leg (6), which is
marked with a “Left” sticker. Slide the Left
Upper Body Leg onto the Pivot Axle (16). Attach
the Left Upper Body Leg with an M6 x 16mm
Patch Screw (80) and a Large Axle Cover (20).
Attach the Right Upper Body Leg (31) in the
same way.
8
2
80
20
6
88
16
20
80
88
Grease
31
9
Page 10
. Attach the Left Pedal (12) to the left Pedal Arm
9
(14) with three M10 x 70mm Patch Screws (75),
three M10 Split Washers (78), and an M4 x
16mm Screw (84).
9
Repeat this step for the other side of the
lliptical exerciser.
e
12
14
84
78
78
75
10. Apply a small amount of grease to two Wave
Washers (88) and to the axles on a Pedal Arm
Axle (21).
Identify an Upper Body Leg Spacer (113), which
has a curved side. Slide a Wave Washer (88)
and the Upper Body Leg Spacer onto the indicated axle of the Pedal Arm Axle (21); make
sure that the curved side of the Upper Body
Leg Spacer is facing away from the Pedal
Arm Axle.
Identify a Pedal Leg Spacer (114), which has a
flat side. Slide a Wave Washer (88) and the
Pedal Leg Spacer onto the other axle of the
Pedal Arm Axle (21); make sure that the flat
side of the Pedal Leg Spacer is facing away
from the Pedal Arm Axle.
Repeat this step for the other Pedal Arm
Axle (not shown).
10
Flat Side
114
Curved Side
88
Grease
Grease
113
88
21
10
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1. At the same time, insert a Pedal Arm Axle (21)
1
into the Right Upper Body Leg (31) and into the
right Pedal Arm (14); make sure that the
Upper Body Leg Spacer (113) and the Pedal
eg Spacer (114) are in the indicated loca-
L
tions.
11
Attach the Right Upper Body Leg (31) with an
6 x 16mm Patch Screw (80) and an M6 Large
M
Washer (90).
Then, attach the right Pedal Arm (14) with an
M6 x 16mm Patch Screw (80) and an M6 Large
Washer (90).
Repeat this step for the other side of the
elliptical exerciser.
See step 3. Tighten the four M10 x 20mm
Patch Screws (79). Tip: Tighten the two Patch
Screws on the front of the elliptical exerciser before tightening the other two Patch
Screws.
12. Identify the Right Upper Body Arm (9), which is
marked with a “Right” sticker. Orient the Right
Upper Body Arm as shown; make sure that
the hexagonal holes in the Right Upper
Body Arm are in the indicated location.
Slide the Right Upper Body Arm (9) onto the
Right Upper Body Leg (31). Attach the Right
Upper Body Arm with two M6 x 38mm Button
Bolts (76) and two M6 Locknuts (77); make
sure that the Locknuts are inside the hexagonal holes.
12
90
80
31
90
80
113
14
21
114
8
9
77
Repeat this step for the Left Upper Body
Arm (8) and the Left Upper Body Leg (6).
13. 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.
76
6
Hexagonal
Holes
31
11
Page 12
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO MOVE THE ELLIPTICAL EXERCISER
ue to the size and weight of the elliptical exercis-
D
er, moving it requires two persons. Stand in front of
the elliptical exerciser, hold the upright, and place one
foot against one of the front wheels. IMPORTANT: Do
not place your foot on the ramp cover. Pull on the
upright and have a second person lift the base until
the elliptical exerciser will roll on the front wheels.
Carefully move the elliptical exerciser to the desired
location, and then lower it to the floor.
Upright
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, hold the upper body
arms and step onto the pedal that is in the lowest
position. Next, step onto the other pedal. Push the
pedals until they begin to move with a continuous
motion. Note: The crank arms can turn in either
direction. It is recommended that you turn the
crank arms in the direction shown by the arrow
below; however, for variety you can turn the crank
arms in the opposite direction.
Upper Body Arms
Lift here
Pedals
Crank Arm
Place
your foot
here
Wheel
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 higher
pedal first. Then, step off the lower pedal.
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HOW TO CHANGE THE INCLINE OF THE RAMP
To vary the motion of the pedals, you can change the
ncline of the ramp. To change the incline, pull the
i
ramp handle outward, raise or lower the ramp, and
ngage the ramp pin into one of the adjustment holes
e
in the front of the frame.
Ramp
in
P
Ramp
Handle
Ramp
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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 display
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor.
The console offers three interactive cross training
workouts designed to help you to burn calories and
enhance your cardiovascular system while toning and
strengthening your muscles. The cross training workouts automatically control the resistance of the pedals
and prompt you to perform a variety of strength exercises during your workout. Note: The strength exercises require the use of dumbbells and an inflatable exercise ball (not included). To purchase dumbbells or
an exercise ball, call the telephone number on the
front cover of this manual.
The console also offers two target toning workouts
designed to work specific areas of the body. The console guides you through each workout with a variety of
exercise instructions while automatically changing the
resistance of the pedals.
In addition, you can use three calorie goal workouts
designed to help you burn 300 or 400 calories in 30or 45-minute workouts. The calorie goal workouts
automatically control the resistance of the pedals and
prompt you to vary your pace while counting the calories you burn.
The console also has a high performance workout that
automatically changes the resistance of the pedals
and prompts you to vary your pace as it guides you
through an effective workout.
To use the manual mode, see page 15. To use a
cross training workout, see page 17. To use a target toning workout, see page 19. To use a calorie
goal workout, see page 20. To use the high performance workout, see page 21.
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Page 15
HOW TO USE THE MANUAL MODE
Note: If there is a sheet of clear plastic on the face of
the console, remove the plastic.
1. Press the Resistance decrease button or begin
pedaling to turn on the console.
The left display will also show your heart rate when
you use the handgrip pulse sensor (see step 5 on
age 16).
p
When you select a workout, the left display will also
show the approximate number of calories you have
urned.
b
A moment after you turn on the console, the dis-
lays will light.
p
2. Select the manual mode.
Each time you turn on the console, the manual
mode will be selected automatically. If you have
selected a workout, reselect the manual mode by
pressing the Workout button repeatedly until the
words MANUAL MODE appear in the upper
display.
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 repeatedly. There are ten resistance levels. 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.
The center display—
When you select the
manual mode, the center display will show a
track that represents
640 revolutions (1/4
mile). 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 center display will
also show the resistance level of the pedals for a few seconds
each time the resistance level changes.
The right display—
This display will show
the distance (total revolutions) you have pedaled and your pedaling
pace, in revolutions per
minute (rpm).
The upper display—When you select the manual
mode, the upper display will show the approximate
number of calories you have burned and the
approximate number of grams of carbs you have
burned.
The left display—This
display will show the
elapsed time. Note:
When you select a
workout, the display
will show the time remaining in the workout instead
of the elapsed time.
15
Page 16
5. Measure your heart rate if desired.
If there are sheets of
clear plastic on the
metal contacts on the
andgrip pulse sen-
h
sor, remove the plastic. 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 heartshaped symbol will
flash in the left display.
Each time your heart
beats, one or two
dashes will appear, and then your heart rate will
be shown. For the most accurate heart rate reading, hold the contacts for at least 15 seconds. Note:
If you continue to hold the handgrip pulse sensor,
the display will show your heart rate for up to 30
seconds.
Metal Contacts
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
se alcohol, abrasives, or chemicals to clean
u
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.
7. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
series of tones will sound, the console will pause,
and the time will flash in the display.
If the pedals do not move for about five minutes,
the console will turn off and the display will be
reset.
16
Page 17
HOW TO USE A CROSS TRAINING WORKOUT
1. Turn on the console.
See step 1 on page 15.
2. Select a cross training workout.
To select a cross training workout, press the
Workout button repeatedly until the words UPPER
BODY, LOWER BODY, or WHOLE BODY appear
in the upper display.
Profile
When you select a cross training workout, the
name of the workout and the workout time will
appear in the displays and a profile of the resistance levels of the workout will scroll across the
center display.
3. Begin pedaling to start the workout.
As you exercise, you will be prompted to keep
your pedaling pace near the target rpm setting for
the current segment. When the words PEDAL
ASTER appear in the upper display or the GO
F
FASTER indicator on the pace guide is lit,
ncrease your pace. When the words PEDAL
i
SLOWER appear or the GO SLOWER indicator is
lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace.
IMPORTANT: The target rpm settings are
intended only to provide motivation. Your actual pace may be slower than the target rpm 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
setting by pressing the Resistance decrease and
increase buttons. However, when the current segment ends, the pedals will automatically adjust to
the resistance level for the next segment.
Each workout is divided into 25 or 45 one-minute
segments. One resistance level and one target
rpm (revolutions per minute) setting are programmed for most segments. (Note: The same
resistance level and/or target rpm setting may be
programmed for consecutive segments.) During
other segments, the console will prompt you to perform strength exercises.
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. 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 appear in the
display for a few seconds to alert you. The resistance of the pedals will then change.
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.
4. Perform the first strength exercise when
prompted.
When the first strength exercise segment begins,
the name of the first strength exercise will appear
in the upper display for a few seconds. The time
will pause and flash in the left display.
17
Page 18
Next, the upper display will show the recommended number of repetitions for the first strength exercise.
Step off the elliptical exerciser and prepare to
begin the first strength exercise. Every few seconds, the console will sound a tone; when a tone
sounds, perform one repetition of the exercise.
Exercise with a slow, steady motion; do not perform more than one repetition each time a tone
sounds. The display will count down the repetitions
as you perform them.
he workout will continue in this way until the last
T
segment ends. Then, the words PROGRAM
ONE will appear in the upper display.
D
6. Follow your progress with the displays.
ee step 4 on page 15.
S
7. Measure your heart rate if desired.
See step 5 on page 16.
8. Turn on the fan if desired.
See step 6 on page 16.
Note: Refer to a weight training manual or exercise guide if you are unfamiliar with the correct
form for each strength exercise. When performing
lunges, alternate legs with each repetition. When
performing dumbbell rows, perform half the repetitions with your right arm and half the repetitions
with your left arm. The strength exercises require
the use of dumbbells and an inflatable exercise
ball (not included). To purchase dumbbells or an
exercise ball, call the telephone number on the
front cover of this manual.
5. Continue the cross training workout.
When you have performed the recommended
number of repetitions, the words START PEDALING will appear in the upper display. To continue
the cross training workout, step onto the elliptical
exerciser and start pedaling. The pedals will automatically adjust to the resistance level for the next
segment.
9. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
18
Page 19
HOW TO USE A TARGET TONING WORKOUT
1. Turn on the console.
See step 1 on page 15.
2. Select a target toning workout.
To select a target toning workout, press the
Workout button repeatedly until the words TARGET TONING 1 or TARGET TONING 2 appear in
the upper display.
Profile
When you select a target toning workout, the
name of the workout and the workout time will
appear in the displays and a profile of the resistance levels of the workout will scroll across the
center display.
3. Begin pedaling to start the workout.
As you exercise, you will be prompted to keep
your pedaling pace near the target rpm setting for
the current segment. When the words PEDAL
FASTER appear in the upper display or the GO
FASTER indicator on the pace guide is lit,
ncrease your pace. When the words PEDAL
i
SLOWER appear or the GO SLOWER indicator is
lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace.
IMPORTANT: The target rpm settings are
intended only to provide motivation. Your actual pace may be slower than the target rpm 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
setting by pressing the Resistance decrease and
increase buttons. However, when the current segment ends, the pedals will automatically adjust to
the resistance level for the next segment.
Each workout is divided into 30 one-minute segments. One resistance level and one target rpm
(revolutions per minute) setting are programmed
for each segment. Note: The same resistance level
and/or target rpm setting 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. 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 appear in the
display for a few seconds to alert you. The resistance of the pedals will then change.
As you exercise, the console will display a variety
of exercise instructions that will help you get the
most benefit from your workout. For example, the
console may instruct you to PEDAL BACKWARD,
USE UPPER BODY, or FOCUS LOWER BODY
during certain segments of 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.
When the last segment of the workout ends, the
words PROGRAM DONE will appear in the upper
display.
4. Follow your progress with the displays.
See step 4 on page 15.
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.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
19
Page 20
HOW TO USE A CALORIE GOAL WORKOUT
1. Turn on the console.
See step 1 on page 15.
2. Select a calorie goal workout.
Press the Workout button repeatedly until the
name of the desired calorie goal workout appears
in the upper display. When you select a calorie
goal workout, the name of the workout and the
workout time will appear in the displays and a profile of the resistance levels of the workout will
scroll across the center display.
Profile
3. Begin pedaling to start the workout.
Each workout is divided into 30 or 45 one-minute
segments. One resistance level and one target
rpm (revolutions per minute) setting are programmed for each segment. Note: The same
resistance level and/or target rpm setting may be
programmed for consecutive segments. The displays for a calorie goal workout will work in the
same way as the displays for a cross training
workout (see step 3 on page 17).
IMPORTANT: The target rpm settings are
intended only to provide motivation. Your actual pace may be slower than the target rpm settings. Make sure to pedal at a pace that is comfortable for you. Note: If you manually override
the resistance settings of a calorie goal workout,
you may not reach your calorie goal.
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.
When the last segment of the workout ends, the
words PROGRAM DONE will appear in the upper
display.
4. Follow your progress with the displays.
See step 4 on page 15.
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.
As you exercise, you will be prompted to keep
your pedaling pace near the target rpm setting for
the current segment. When the words PEDAL
FASTER appear in the upper display or the GO
FASTER indicator on the pace guide is lit,
increase your pace. When the words PEDAL
SLOWER appear or the GO SLOWER indicator is
lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
20
Page 21
HOW TO USE THE HIGH PERFORMANCE WORKOUT
1. Turn on the console.
See step 1 on page 15.
IMPORTANT: The target rpm settings are
intended only to provide motivation. Your actual pace may be slower than the target rpm set-
ings. Make sure to pedal at a pace that is com-
t
fortable for you.
2. Select the high performance workout.
Press the Workout button repeatedly until the words
IGH PERFORMANCE appear in the upper dis-
H
play. The workout time will appear in the left display and a profile of the resistance levels for the
workout will scroll across the center display.
Profile
3. Begin pedaling to start the workout.
The workout is divided into 45 one-minute segments. One resistance level and one target rpm
setting are programmed for each segment. Note:
The same resistance level and/or target rpm (revolutions per minute) setting may be programmed for
consecutive segments. The displays for the high
performance workout will work in the same way as
the displays for a cross training workout (see step 3
on page 17).
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.
When the last segment of the workout ends, the
words PROGRAM DONE will appear in the upper
display.
4. Follow your progress with the displays.
See step 4 on page 15.
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.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
As you exercise, you will be prompted to keep
your pedaling pace near the target rpm setting for
the current segment. When the words PEDAL
FASTER appear in the upper display or the GO
FASTER indicator on the pace guide is lit,
increase your pace. When the words PEDAL
SLOWER appear or the GO SLOWER indicator is
lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace.
21
Page 22
MAINTENANCE AND TROUBLESHOOTING
nspect and tighten all parts of the elliptical exerciser
I
regularly. Replace any worn parts immediately.
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild soap. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
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 5 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 REED SWITCH
OW TO ADJUST THE BELT
H
f you can feel the
I
pedals slip while
you are pedaling,
even when the
resistance of the
pedals is at the
highest setting,
the Belt (46) may
need to be
adjusted. First,
remove all the
screws from both
shields; there are three sizes of screws in the
shields—note which size of screw you remove
from each hole. Then, gently pry the shields away
from the frame.
72
6
4
If the console does not display correct feedback, the
reed switch should be adjusted. First, remove all of
the screws from both shields; there are three sizes of
screws in the shields—note which size of screw
you remove from each hole. Then, gently pry the
shields away from the frame.
Next, locate the
Reed Switch
(58). Turn the
Left Pedal Disc
(26) until the
Magnet (41) is
aligned with the
Reed Switch.
Loosen, but do
not remove, the
indicated M4 x
16mm Screw
(84). Slide the Reed Switch slightly closer to or away
from the Magnet, and then retighten the Screw. Rock
the Left Pedal Disc forward and backward just enough
that the Magnet passes the Reed Switch repeatedly.
Repeat until the console displays correct feedback.
When the Reed Switch is correctly adjusted, reattach
the shields. Note: If you have questions as to which
screw should be in which hole, see EXPLODED
DRAWING B on page 27 and the PART LIST on page
24.
58
84
41
26
Next, turn the Belt Adjustment Screw (72) until the Belt
(46) is tight. Then, reattach the shields. Note: If you
have questions as to which screw should be in which
hole, see EXPLODED DRAWING B on page 27 and
the PART LIST on page 24.
22
Page 23
EXERCISE GUIDELINES
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
re-existing health problems.
p
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.
Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses
the first few minutes of exercise does your body begin
to use stored
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.
carbohydrate calories
fat calories
for energy. If your goal is to
for energy. Only after
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.
23
Page 24
PART LIST—Model No. 30837.0 R0908A
ey No. Qty. Description Key No. Qty. Description
K
1
21Upright
31Console Bracket
41Console
51Water Bottle Holder
61Left Upper Body Leg
71Idler 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 2 Pedal Arm
15 2 Pedal Bracket
16 1 Pivot Axle
17 2 Inner Bushing Set
18 2 Outer Bushing Set
19 10 Upright Bushing
20 2 Large Axle Cover
21 2 Pedal Arm Axle
22 4 Axle Cover
23 2 Roller Cover
24 1 Crank Assembly
25 1 Crank Arm
26 1 Left Pedal Disc
27 1 Right Pedal Disc
28 1 Pedal Disc Cover
29 4 Bracket Bearing
30 1 Tree Fastener
31 1 Right Upper Body Leg
32 2 M8 x 18mm Hex Screw
33 2 M10 Washer
34 1 M4 x 13mm Screw
35 2 Pedal Arm Bracket
36 2 Bracket Cover
37 2 M10 x 16mm Button Screw
38 2 Crank Bearing
39 1 Crank Spacer
40 1 Crank Arm Spacer
41 2 Magnet
42 1 Left Front Shield
43 1 Right Front Shield
44 1 Left Shield
45 1 Right Shield
46 1 Belt
47 2 Foot
48 1 Left Frame Cover
49 1 Right Frame Cover
50 2 Wheel
1 Frame
1 1 Flywheel
5
52 1 Idler
53 1 C-magnet
54 1 Resistance Motor
55 1 Motor Bracket
56 1 Resistance Arm
57 1 Clamp
58 1 Reed Switch/Wire
59 1 Magnet Spacer
60 1 Key
61 1 Square Nut
62 1 Button Screw
63 2 M10 x 41mm Shoulder Patch
Screw
64 1 Flywheel Bolt
65 1 C-magnet Bolt
66 1 Idler Bolt
67 1 Key Screw
68 1 Crank Arm Screw
69 4 Resistance Motor Bolt
70 4 Resistance Motor Nut
71 5 Motor Bracket Screw
72 1 Belt Adjustment Screw
73 2 M8 x 58mm Shoulder Bolt
74 4 M8 Locknut
75 6 M10 x 70mm Patch Screw
76 4 M6 x 38mm Button Bolt
77 4 M6 Locknut
78 10 M10 Split Washer
79 4 M10 x 20mm Patch Screw
80 6 M6 x 16mm Patch Screw
81 4 M8 x 12mm Button Screw
82 1 M10 Locknut
83 9 M6 Star Washer
84 39 M4 x 16mm Screw
85 2 Flywheel Spacer
86 4 M8 Washer
87 2 M5 x 30mm Screw
88 6 Wave Washer
89 12 M4 Washer
90 10 M6 Large Washer
91 3 M4 x 48mm Screw
92 16 M4 x 25mm Screw
93 2 M4 x 35mm Screw
94 4 M4 x 16mm Flat Head Screw
95 2 M4 x 32mm Screw
96 1 Console Cover
97 4 Roller Bushing
98 9 M5 x 12mm Screw
99 1 M3.5 x 12mm Screw
24
Page 25
Key No. Qty. Description Key No. Qty. Description
100 1 Wire Harness
101 1 Extended Reed Switch Wire
102 2 M8 x 50mm Bolt Set
103 1 Ramp Cover
104 1 Ramp
105 1 Top Ramp Handle
06 1 Bottom Ramp Handle
1
107 1 Ramp Lock Shaft
108 1 Ramp Lock Spring
109 1 Ramp Lock Pin
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.
110 1 Ramp Lock Bushing
111 6 Ramp Bushing
112 1 Ramp Axle
113 2 Upper Body Leg Spacer
114 2 Pedal Leg Spacer
115 2 Roller
*
*–Assembly Tool
*–Grease Packet
– Userʼs Manual
25
Page 26
EXPLODED DRAWING A—Model No. 30837.0 R0908A
4
8
9
10
10
11
100
73
74
86
73
74
86
75
78
78
15
84
89
12
78
78
79
79
79
78
75
78
78
84
14
15
84
89
89
13
19
88
88
19
17
16
18
20
80
17
18
20
80
6
31
80
80
80
80
19
88
88
88
88
19
19
19
19
19
19
19
11
77
76
76
77
2
5
3
96
84
84
95
94
84
14
21
22
22
21
22
23
23
84
84
97
115
102
102
97
113
90
102
97
115
97
113
90
102
90
103
104
90
84
87
107
110
108
109
112
105
106
111
111
111
111
37
33
37
33
89
84
89
84
89
84
114
114
84
84
26
Page 27
1
24
25
26
27
28
35
36
35
36
38
38
39
40
41
41
42
43
44
45
46
47
47
48
49
50
50
51
52
53
54
55
56
57
58
59
85
85
90
61
62
63
63
64
65
66
67
68
69
70
71
72
81
74
82
90
93
92
92
92
84
84
98
98
98
92
92
91
92
92
91
84
60
83
83
83
99
7
84
92
93
91
74
101
92
30
32
86
29
29
29
29
86
32
83
90
90
83
98
90
83
98
34
71
EXPLODED DRAWING B—Model No. 30837.0 R0908A
27
Page 28
ORDERING REPLACEMENT PARTS
o order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
T
provide the following information when contacting us:
• the model number and the 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 PARTS 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 and labor 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 states 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 states 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. 272173 R0908A Printed in China © 2008 ICON IP, Inc.
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