ProForm 308410 User Manual

Model No. 30841.0
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.

CALL TOLL-FREE:

1-888-936-4266

Mon.–Fri., 7:30 until 16:30 ET
(excluding holidays)

USERʼS MANUAL

OR E-MAIL US:
[e-mail]

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 EXERCISE CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

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 your exercise cycle before using your exercise
cycle. 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 exercise cycle are ade­quately informed of all precautions.

3. Your exercise cycle is intended for home use
only. Do not use your exercise cycle in a
commercial, rental, or institutional setting.

4. Keep your exercise cycle indoors, away from
moisture and dust. Place your 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.

5. Inspect and properly tighten all parts regular­ly. Replace any worn parts immediately.

6. Keep children under age 12 and pets away
from your exercise cycle at all times.

7. Your exercise cycle should not be used by
persons weighing more than 250 lbs.
(113 kg).

could become caught on your exercise cycle.
Always wear athletic shoes for foot protec­tion while exercising.

9. When adjusting the seat, insert the adjust­ment knob into one of the holes in the seat
post. Do not insert the seat pin under the
seat post.

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. Keep your back straight while using your
exercise cycle; do not arch your back.

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.

14. Use your exercise cycle only as described in
this manual.

8. Wear appropriate exercise clothes while
exercising; do not wear loose clothes that

3

BEFORE YOU BEGIN

ongratulations for selecting the new PROFORM

C
185 U exercise cycle. Cycling is one of the most
effective exercises for increasing cardiovascular fit­ness, building endurance, and toning the entire body.

he XP 185 U exercise cycle offers a selection of fea-

T
tures designed to let you enjoy this healthful exercise

n the convenience and privacy of your home.

i

For your benefit, read this manual carefully before
you use the exercise cycle. If you have questions

Handgrip Pulse Sensor

Water Bottle Holder*

®

X

P

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.

Console

Seat

Seat Knob

Seat Post Knob

Transport Wheel

Pedal/Strap

*Water bottle is not included

4

M8 Locknut

(37)–4

M8 Split

Washer (36)–8

M10 Split

Washer (34)–4

M10 x 54mm Button Screw (33)–2

M6 Locknut

(54)–4

M8 x 20mm Button

Screw (35)–4

M4 x 16mm

Screw (40)–9

M10 x 78mm Button Screw (67)–2

M6 Split

Washer (43)–4

M6 x 38mm Button

Bolt (53)–4

M8 x 25mm Patch

Screw (50)–2

M6 x 8mm Button

Screw (56)–1

ASSEMBLY

Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the pack-

ing 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
screwdriver .

Use the part drawings below to identify the small parts used in assembly. The number in parentheses below
each drawing refers to 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 pre-

assembled. 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
information on page 5 before you begin

ssembling the exercise cycle.

a

Orient the Rear Stabilizer (14) so that the indi­cated holes are at the bottom. While another

erson lifts the rear of the Frame (1), attach the

p
Rear Stabilizer to the Frame with two M10 x
54mm Button Screws (33) and two M10 Split
Washers (34).

1

Holes

1

14

34

2. Slide the Right Cap (77), which is marked with
a “Right” sticker, onto the right side of the Rear
Stabilizer (14). Attach the Right Cap with two
M4 x 16mm Screws (40).

Attach the Left Cap (4) in the same way.

3. While another person lifts the front of the Frame
(1), attach the Front Stabilizer (2) to the Frame
with two M10 x 78mm Button Screws (67) and
two M10 Split Washers (34).

33

2

4

3

Holes

14

77

40

2

1

34

67

6

4. While another person holds the Upright (3) near
he Frame (1), connect the Upper Wire Harness

t
(32) to the Lower Wire Harness (31).

4

Tip: Avoid pinching the wire harnesses dur­ing this step. Gently pull the upper end of the

Upper Wire Harness (32) to remove the slack,

nd slide the Upright (3) onto the Frame (1).

a
Attach the Upright with four M8 x 20mm Button
Screws (35) and four M8 Split Washers (36).

Avoid pinching the

ire harnesses

w

during this step

35

1

3

36

36

35

36

36

32

31

5. Identify the Right Handlebar (48), which is
marked with an “R” sticker. While a second per­son holds the Right Handlebar near the Upright
(3), tie the pull wire (see the inset drawing) to
the right pulse wire, and pull it into the side of
the Upright and out of the top. Then, untie and
discard the pull wire.

Slide the Right Handlebar (48) onto the Upright
(3). Attach the Right Handlebar with two M6 x
38mm Button Bolts (53), two M6 Split Washers
(43), and two M6 Nylon Locknuts (54). Make

sure that the hexagonal holes are in the indi­cated location.

Attach the Left Handlebar (47) in the same
way.

Orient the Water Bottle Holder (49) as shown.
Insert the Upper Wire Harness (32) and the left
and right pulse wires through the Water Bottle
Holder. Then, slide the Water Bottle Holder onto
the Upright (3) and attach it with an M4 x 16mm
Screw (40). Do not tighten the Screw yet.

5

47

Left Pulse

Wire

Pull

Wire

Right

Pulse

Wire

32

40

49

Right

Pulse

Wire

3

Pull

Wire

Hexagonal

Holes

54

48

43

53

7

6. Tip: Avoid pinching the wires during this

tep. Orient the Console Bracket (55) as shown

s

and then insert the Upper Wire Harness (32)
and the left and right pulse wires through the
Console Bracket. Attach the Console Bracket to
the Upright (3) with two M8 x 25mm Patch
Screws (50).

6

Avoid pinching the

ires during this step

w

50

Pulse

Wires

55

32

3

7. While another person holds the Console (6)
near the Upright (3), connect the console wires
to the Upper Wire Harness (32) and to the
pulse wires.

Tip: Avoid pinching the wires during this
step. Insert the excess wires downward into the

Upright (3). Attach the Console (6) to the
Console Bracket (55) with four M4 x 16mm
Screws (40).

See step 5. Tighten the M4 x 16mm Screw (40).

8. The Console (6) requires 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 compartment, and
reattach the battery cover. Make sure to orient

the batteries as shown by the diagram
inside the battery compartment.

7

Console

8

Batteries

6

Wires

Pulse
Wires

Avoid pinching the

wires during this step

Console Wire

32

55

3

Battery

Cover

6

40

Batteries

8

9. Orient the Seat Post (5) as shown. Loosen the
Seat Post Knob (30) a few turns. Next, pull the
Seat Post Knob outward, insert the Seat Post
into the Frame (1), and then release the Seat

ost Knob into one of the holes in the Seat

P
Post. Move the Seat Post upward and down-

ward slightly to make sure that the pin on the
Seat Post Knob is engaged in one of the
adjustment holes in the Seat Post. Then,

tighten the Seat Post Knob.

9

5

1

30

10. Orient the Seat (12) and the Seat Carriage (29)
as shown. Attach the Seat to the Seat Carriage
with four M8 Nylon Locknuts (37) and four M8
Split Washers (36).

Loosen the Seat Knob (11) and slide the Seat
Carriage (29) onto the Seat Post (5) until it
stops. Next, attach an M6 x 8mm Button Screw
(56) to the Seat Post (5). Then, adjust the Seat
Carriage to the desired position and tighten the
Seat Knob.

10

12

36

37

29

36

11

56

5

9

11. Identify the Right Pedal (26), which is marked
with an “R.” Using an adjustable wrench, firmly
tighten the Right Pedal clockwise into the right

rm of the Crank (13). Tighten the Left Pedal

a
(not shown) counterclockwise into the left arm

f the Crank. IMPORTANT: Tighten both

o

Pedals as firmly as possible. After using the
exercise cycle for one week, retighten the
Pedals. For best performance, keep the
Pedals tightened.

Adjust the strap on the Right Pedal (26) to the
desired position, and press the end of the strap
onto the tab on the side of the Right Pedal.
Adjust the strap on the Left Pedal (not shown)
in the same way.

12. 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.

11

3

1

26

Strap

Tab

10

HOW TO USE THE EXERCISE CYCLE

HOW TO ADJUST THE HEIGHT OF THE SEAT

or effective exer-

F
cise, the seat
should be at the
proper height. As
you pedal, there
should be a slight
bend in your knees
when the pedals
are in the lowest
position. To adjust
the height of the
seat, first loosen the
seat post knob.
Next, pull the knob,
slide the seat post upward or downward to the desired
position, and then release the knob. Move the seat

post upward or downward slightly to make sure
that the knob is engaged in one of the adjustment
holes in the seat post. Then, tighten the knob.

HOW TO ADJUST THE LATERAL POSITION OF
THE SEAT

Seat

Seat
Post

Knob

Seat
Post

HOW TO ADJUST THE PEDAL STRAPS

o adjust the pedal

T
straps, first pull the
ends of the pedal
straps off the tabs
on the pedals.
Adjust the pedal
straps to the
desired position,
and then press the
ends of the pedal
straps onto the
tabs.

Tab

Pedal Strap

To adjust the lateral
position of the seat,
first loosen the seat
knob a few turns.
Then, move the
seat forward or
backward to the
desired position,
and firmly tighten
the seat knob.

Seat

Seat Knob

11

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 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 also offers ten preset 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.

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 13. To use a
preset workout, see page 15. To use an iFit work­out, see page 16.

Note: If there is a sheet of clear plastic on the face of
the console, remove the plastic.

12

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 zeros 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 preset 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

iles or kilometers per

m
hour.

The third section of the
display will show the
approximate number of
calories you have
burned and the resis­tance level of the 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 on page 14).

The last section of the
display will show a
track representing 1/4
mile (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

Note: 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,
press and hold down the Workout button for a few
seconds. An “E” for English miles or an “M” for
metric kilometers will appear in the display. Press
the Start button repeatedly to select the desired
unit of measurement. Then, press the Workout
button. Note: When you replace the batteries, it
may be necessary to reselect the unit of measure­ment.

To view the total distance pedaled since the exer­cise cycle was purchased and the total number of
hours the exercise cycle has been used, press and
hold down the Workout button for a few seconds.
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. To return to the manual
mode, press the Workout button.

13

5. Measure your heart rate if desired.

If there are sheets

f clear plastic on

o
the metal contacts

n the handgrip

o
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.

Contacts

6. When you are finished exercising, the console
will turn off automatically.

f the pedals do not move for a few seconds, the

I
time will begin to flash in the display and the con-

ole will pause. If the pedals do not move for a

s
few minutes and no buttons are pressed, the con­sole will turn off and the display will be reset.

14

HOW TO USE A PRESET 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 preset workout.

To select a preset
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 how long
the workout will last. A profile of the resistance lev­els for the workout will scroll across the last sec­tion of the display. Note: Complete profiles of the
preset 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.

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.

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 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. 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.

4. Follow your progress with the display.

See step 4 on page 13.

5. Measure your heart rate if desired.

See step 5 on page 14.

6. When you are finished exercising, the console
will turn off automatically.

15

See step 6 on page 14.

HOW TO USE AN IFIT WORKOUT

1. Press any button on the console or begin ped­ling to turn on the console.

a

hen you turn on the console, the display will

W
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

Next, select the desired workout on the iFit card
by pressing the up and down buttons next to the
iFit slot.

Press the Start button or begin pedaling to start

our workout. iFit workouts function in the same

y
way as preset workouts. To use the workout, see
steps 3 to 6 on page 15.

iFit Card

16

MAINTENANCE AND TROUBLESHOOTING

Inspect and properly tighten all parts of the exercise

ycle regularly. Replace any worn parts immediately.

c
To clean the exercise cycle, use a damp cloth and a
small amount of mild soap—never use alcohol, abra-

sives, or chemicals to clean the exercise cycle.

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 display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries. To replace the batteries, see
assembly step 8 on page 8. If the console does not
display your heart rate when you use the handgrip
pulse sensor, see step 5 on page 14.

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 shield. Using an adjustable wrench, turn the left
pedal clockwise and remove it. Next, remove the
screws from the left and right side shields; there are

three sizes of screws in the side shields—note
which size of screw you remove from each hole.

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 clockwise and remove it.
Next, remove the screws from the left and right side
shields; there are three sizes of screws in the side

shields—note which size of screw you remove
from each hole. Then, gently remove the right shield.

To tighten the belt, first loosen the M10 x 22mm Bolt
(45). Next, tighten the M8 x 38mm Hex Screw (69)
until the belt is tight. Then, retighten the M10 x 22mm
Bolt (45). Reattach the right shield and the right pedal.

Locate the Reed Switch (21). Turn the Crank (13) until
a Magnet (16) is aligned with the Reed Switch. Next,
loosen, but do not remove, the indicated M4 x 16mm
Flange Screw (61). Slide the Reed Switch slightly
closer to or away from the Magnet, and then retighten
the Flange 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.

16

21

61

13

69

45

17

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 exer-

ise at a low intensity level for a sustained period of

c
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

o use stored fat calories for energy. If your goal is to

t
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.

18

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the

ight. Move slowly as you stretch—never bounce.

r

. Toe Touch Stretch

1

Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Hamstrings, back
of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.

1

2

3

4

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quadriceps
and hip muscles.

5

19

NOTES

20

NOTES

21

PART LIST—Model No. 30841.0 R1109A

Key No. Qty. Description Key No. Qty. Description

11Frame
21Front Stabilizer
31Upright
4
51Seat Post
61Console
71Flywheel
81Resistance Motor
94M4 x 12mm Screw

10 1 Resistance Arm

11 1 Seat Knob
12 1 Seat
13 1 Pulley/Crank
14 1 Rear Stabilizer
15 2 Transport Wheel
16 2 Magnet
17 1 Left Shield
18 1 Right Shield
19 1 Resistance Motor Bracket
20 1 Seat Post Bushing
21 1 Reed Switch/Wire
22 2 Clamp
23 1 Belt
24 1 Left Pedal/Strap
25 2 Flywheel Bearing
26 1 Right Pedal/Strap
27 1 Crank Bearing Set
28 1 Idler
29 1 Seat Carriage
30 1 Seat Post Knob
31 1 Lower Wire Harness
32 1 Upper Wire Harness
33 2 M10 x 54mm Button Screw
34 4 M10 Split Washer
35 4 M8 x 20mm Button Screw
36 8 M8 Split Washer
37 6 M8 Locknut
38 2 M8 x 25mm Shoulder Patch Screw
39 2 M4 x 64mm Screw
40 17 M4 x 16mm Screw

1 Left Cap

41 1 M4 x 30mm Screw
42 1 Flywheel Axle
43 4 M6 Split Washer

4 1 Long C-magnet Spacer

4
45 1 M10 x 22mm Bolt
46 1 C-magnet
47 1 Left Handlebar w/Pulse Wire
48 1 Right Handlebar w/Pulse Wire
49 1 Water Bottle Holder
50 2 M8 x 25mm Patch Screw
51 2 Handlebar Cap
52 1 M10 Locknut
53 4 M6 x 38mm Button Bolt
54 4 M6 Locknut
55 1 Console Bracket
56 2 M6 x 8mm Button Screw
57 1 Short C-magnet Spacer
58 4 V-clip
59 1 M10 x 80mm Shoulder Bolt
60 1 Resistance Wheel
61 7 M4 x 16mm Flange Screw
62 1 M3.5 x 12mm Screw
63 2 Foot
64 1 M4 x 5mm Screw
65 4 M3.8 x 20mm Round Head Screw
66 3 M10 Washer
67 2 M10 x 78mm Button Screw
68 1 M4 x 16mm Bright Screw
69 1 M8 x 38mm Hex Screw
70 4 M4 Locknut
71 3 M8 x 20mm Flat Head Screw
72 2 Foam Grip
73 1 Seat Plate
74 2 Upper Contact
75 2 Lower Contact
76 1 Wire Clamp
77 1 Right Cap

*–Userʼs Manual
*–Assembly Tool

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.

22

2

1

5

3

4

77

6

10

30

13

14

16

20

21

22

23

24

26

31

32

33

36

37

40

61

39

28

38

42

44

45

46

52

29

35

35

36

15

40

47

50

51

37

48

53

53

54

7

8

12

17

18

27

19

15

25

25

11

67

34

34

34

34

36

36

36

36

36

37

38

39

40

40

40

40

4

9

50

54

55

56

57

58

59

60

61

62

40

40

63

63

64

72

65

65

40

74

75

74

75

43

43

43

43

41

73

71

66

66

61

22

68

66

9

70

40

40

69

61

76

37

EXPLODED DRAWING—Model No. 30841.0 R1109A

23

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to

rovide the following information when contacting us:

p

• 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 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 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. 273177 R1109A Printed in China © 2009 ICON IP, Inc.