ProForm 650 Hr Elliptical User Manual

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Page 1

www.iconeurope.com

Visit our website at

Class H Fitness Product

Model No. PFEVEL59830 Serial No.

Serial

Number

Decal

QUESTIONS?

As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing or parts, please call:

USERʼS MANUAL

08457 089 009

Or write: ICON Health & Fitness, Ltd. Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds, LS118JG UK

email: csuk@iconeurope.com

CAUTION

Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

Page 2

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

EFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

HOW TO OPERATE THE ELLIPTICAL CROSSTRAINER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

ONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

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

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

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precau-

tions before using the elliptical crosstrainer.

1. Read all instructions in this manual before using the elliptical crosstrainer.

2. It is the responsibility of the owner to ensure that all users of the elliptical crosstrainer are adequately informed of all precautions.

3. Place the elliptical crosstrainer on a level surface, with a mat beneath it to protect the floor or carpet. Keep the elliptical crosstrainer indoors, away from moisture and dust.

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

5. Keep children under 12 and pets away from the elliptical crosstrainer at all times.

6. The elliptical crosstrainer should not be used by persons weighing more than 114 kg (250 lbs).

7. Wear appropriate exercise clothes when using the elliptical crosstrainer. Always wear athletic shoes for foot protection.

8. Always hold the handgrip pulse sensor or the handlebars when mounting, dismounting, or using the elliptical crosstrainer.

9. 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.

10. Keep your back straight when using the elliptical crosstrainer; do not arch your back.

11. If you feel pain or dizziness at any time whilst exercising, stop immediately and begin cooling down.

12. When you stop exercising, allow the pedals to slowly come to a stop.

13. The elliptical crosstrainer is intended for home use only. Do not use the elliptical crosstrainer in a commercial, rental, or institutional setting.

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 pre-existing health problems. Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

Page 3

BEFORE YOU BEGIN

Congratulations for selecting the new PROFORM®605

R. The PROFORM

05 HR is an incredibly smooth

6 exerciser that moves your feet in a natural elliptical path, minimizing the impact on your knees and ankles. And the unique PROFORM

605 HR features adjustable resistance and a state-of-the-art console to help you get the most from your exercise. Welcome to a whole new world of natural, elliptical-motion exercise from PROFORM.

For your benefit, read this manual carefully before you use the elliptical crosstrainer. If you have ques-

Console

Handlebar

tions after reading this manual, please call our

ustomer Service Department at 08457 089 009. To

C help us assist you, please note the product model number and serial number before calling. The model number is PFEVEL59830. The serial number can be found on a decal attached to the elliptical crosstrainer (see the front cover of this manual for the location of the decal).

Before reading further, please familiarise yourself with the parts that are labeled in the drawing below.

Water Bottle Holder*

Bookrack

Handgrip Pulse Sensor

FRONT

Wheel

Leveling Foot

Pedal

Pedal Spring

BACK

Pedal Disk

LEFT SIDE

*No water bottle

is included

Page 4

ASSEMBLY

M8 x 19mm Shoulder

Screw (22)–2

M10 x 112mm Carriage Bolt (34)–4

Adjustment Bolt (20)–2

M10 x 88mm Button Screw (63)–1

M10 x 78mm Button Bolt (27)–2

M10.3 Black

Washer (53)–2

M4 x 16mm

Screw (66)–2

M10 x 27mm Screw (71)–3

M10

Washer (38)–6

M10 Split

Washer (70)–4

M10 Nylon

Locknut (29)–6

Frame Spacer (83)–1

M8 x 45mm Button Bolt (50)–4

M8 Nylon

Locknut (46)–4

Assembly requires two persons. Place all parts of the elliptical crosstrainer in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the

included hex keys and your own a phillips screwdriver , adjustable spanner ,

nd rubber mallet .

As you assemble the elliptical crosstrainer, use the drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on page 22. The second number refers to the quantity used in assembly. Note: Some small parts may have been

pre-assembled for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.

Page 5

1. Identify the Front Stabiliser (3), which has Wheels (32)

attached to it. While another person lifts the front of the Frame (1), attach the Front Stabiliser to the Frame

ith two M10 x 112mm Carriage Bolts (34) and two

w M10 Nylon Locknuts (29). Make sure that the Front

tabiliser is turned so the Wheels are not touching

S the floor.

2. While another person lifts the back of the Frame (1),

attach the Rear Stabiliser (4) to the Frame with two M10 x 112mm Carriage Bolts (34) and two M10 Nylon Locknuts (29).

3. While another person holds the Upright (2) in the posi-

tion shown, connect the Upper Wire Harness (86) to the Lower Wire Harness (87). Carefully pull the

upper end of the Upper Wire Harness to remove any slack. While holding the upper end of the Upper Wire Harness, insert the Upright into the

Frame (1). Do not pinch the Wire Harnesses.

Slide an M10 Split Washer (70) and a Frame Spacer (83) onto the M10 x 88mm Button Screw (63), and insert the Button Screw into the Frame and the Upright. Make sure that the concave end of the

Frame Spacer is turned toward the Frame. Do not tighten the Button Screw at this time.

Make sure the

Wire Harnesses

(86, 87) do not get pinched and damaged during

this step.

4. Connect the wire harness on the Handgrip Pulse Sensor (81) to the indicated wire harness on the Console (5). Insert both wire harnesses into the opening in the bottom of the Console.

Refer to the inset drawing. Insert the metal tube on the Handgrip Pulse Sensor (81) into the metal bracket inside the Console (5) as shown. Be careful not to pinch the wire harnesses. Align the holes in the metal tube with the holes in the metal bracket, and tighten two M4 x 16mm Screws (66) into the indicated holes.

Wire Harnesses

Bracket

Tube

Page 6

5. The Console (5) requires four 1.5V “D” batteries; alkaline batteries are recommended. Refer to the inset drawing. Press the tab on the battery cover, and lift off the battery cover. Insert four batteries into the battery compartment. Make sure that the batteries are

turned as shown by the diagram in the battery compartment. Reattach the battery cover.

While another person holds the Console (5) in the position shown, connect the wire harness on the Console to the Upper Wire Harness (86). Insert the excess wire harness into the Upright (2). Next, attach the Console to the Upright with three M10 x 27mm Button Screws (71) and three M10 Split Washers (70).

Be careful to avoid pinching the wire harnesses.

Tab

attery

Cover

Batteries

Wire

Harness

ookrack

Snap the bookrack onto the Console (5) in the indicated location.

6. Identify the Left Handlebar (9), which is marked with a sticker. Insert the Left Handlebar into one of the Handlebar Legs (79); make sure that the Handlebar

Leg is turned so the hexagonal holes are on the indicated side. Attach the Left Handlebar to the

Handlebar Leg with two M8 x 45mm Button Bolts (50) and two M8 Nylon Locknuts (46). Make sure that the

Nylon Locknuts are inside of the hexagonal holes. Do not fully tighten the Button Bolts yet.

Apply a generous amount of the included grease to the left axle on the Upright (2) and inside of the two Handlebar Bushings (24) in the Left Handlebar (9).

Carefully slide an Upright Spacer (26), a Handlebar Spacer (25), the Left Handlebar (9), and a Handlebar Cap (23) onto the left axle on the Upright (2) as shown. Slide an M10.3 Black Washer (53) onto an M8 x 19mm Shoulder Screw (22), and tighten the Shoulder Screw into the axle.

Attach the Right Handlebar and the other Handlebar Leg (not shown) in the same way.

Grease

Hexagonal

Holes

7. Hold the lower end of the left Handlebar Leg (79) inside of the left Front Spring Bracket (17). Apply a generous amount of grease to an M10 x 78mm Button Bolt (27). Attach the left Handlebar Leg to the left Front Spring Bracket (17) with the Button Bolt, two M10 Washers (38), and an M10 Nylon Locknut (29). Do not over-

tighten the Nylon Locknut; the left Handlebar Leg must be able to pivot freely.

Attach the right Handlebar Leg (79) to the right Front Spring Bracket (17) in the same way.

Refer to step 6. Tighten the M8 x 45mm Button Bolts (50) in the Handlebar Legs (79). Refer to step 3. Tighten the M10 x 88mm Button Screw (63).

Grease

Page 7

8. Identify the Left Pedal (13). Attach the Left Pedal to the left Pedal Spring (14) with an Adjustment Bolt (20), an M10 Washer (38), and a Pedal Knob (15) as shown.

ote: The Left Pedal can be attached in several posi-

N tions using the five positions in the Left Pedal and the

hree holes in the Pedal Spring.

Attach the Right Pedal (not shown) in the same way. Make sure that both Pedals are in the same hole and in the same pedal position.

9. Make sure that all parts of the elliptical crosstrainer 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 crosstrainer.

INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR

If you purchase the optional chest pulse sensor (refer to page 19), follow the steps below to install the receiver and the jumper wire included with the chest pulse sensor.

1. Remove the four indicated screws from the back of the

Console (5). Lift off the front of the Console.

2. Plug the jumper wire (A) into the indicated jack on the

Console (5). Connect the other end of the jumper wire to the wire on the receiver (B). Note: Any other wires included with the chest pulse sensor can be discarded.

Next, peel the paper off the adhesive pad on the back of the receiver (B). Orient the receiver as shown, and press it onto the Console (5) in the indicated location.

Refer to step 1 above. Reattach the front of the Console (5) with the four screws. Make sure that no

wires are pinched.

Short

Screws

Long

Screws

Jack

Lift

Here

Cylinder

Page 8

HOW TO OPERATE THE ELLIPTICAL CROSSTRAINER

HOW TO ADJUST THE PEDALS

The motion of the pedals is determined by their position on the pedal springs. To adjust the pedals, first remove the pedal knob beneath each pedal. Slide each pedal forward or backward and reattach it using one of the five positions in the pedal and one of the three holes in the pedal spring. Make sure that both pedals are in the same position.

HOW TO EXERCISE ON THE ELLIPTICAL CROSSTRAINER

To mount the elliptical crosstrainer, hold the handgrip pulse sensor and step onto the pedal that is in the lowest position. Then, step onto the other pedal. Push the pedals until they begin to move with a continuous motion. Note: The pedal disks can turn in either

direction. It is recommended that you move the pedal disks in the direction shown by the arrow below; however, for variety, you may turn the pedal disks in the opposite direction.

Pedal

Knob

Pedal

Spring

To dismount the elliptical crosstrainer, wait until the pedals come to a complete stop. Note: The elliptical

crosstrainer does not have a free wheel; the pedals will continue to move until the flywheel stops.

When the pedals are stationary, step off the highest pedal first. Then, step off the lowest pedal.

HOW TO USE THE HANDLEBARS

The handlebars are designed to add upper-body exercise to your workouts. Push and pull the handlebars as you exercise to work your arms, shoulders, and back.

To exercise only your lower body, hold the handgrip pulse sensor as you exercise.

Handlebars

Handgrip

Pulse

Sensor

CAUTION: Before using the ellipti-

cal crosstrainer, read the following precautions.

Pedal Disk

Handgrip

Pulse Sensor

Pedals

• Always hold the handgrip pulse sensor or the handlebars when mounting, dismounting, or using the elliptical crosstrainer.

• When you stop exercising, allow the pedals to slowly come to a stop.

• 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.

Page 9

A B C D

FEATURES OF THE CONSOLE

The advanced console offers a selection of features designed to make your workouts more enjoyable and effective. When the manual mode of the console is selected, the resistance of the elliptical crosstrainer can be adjusted with a touch of a button. As you pedal, the console will provide continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor. Note: For information about an optional chest pulse sensor, see page 19.

The console also offers six preset workout programs. Each program automatically changes the pedalling resistance and prompts you to increase or decrease your pace as it guides you through an effective workout.

In addition, the console features two heart rate programs that change the pedalling resistance and prompt you to vary your pace to keep your heart rate near a target heart rate as you exercise.

The console also features iFIT.com interactive technology. Having iFIT.com interactive technology is like having a personal trainer in your home. Using the included audio cable, you can connect the elliptical crosstrainer to your home stereo, portable stereo, computer, or VCR and play special iFIT.com CD and video programs (iFIT.com CDs and videocassettes are available separately). iFIT.com CD and video programs automatically control the resistance of the pedals and prompt you to vary your pace as a personal trainer coaches you through every step of your workout. High-energy music provides added motivation. To purchase iFIT.com

CDs and videocassettes, visit our Web site at www.iFIT.com.

With the elliptical crosstrainer connected to your computer, you can also go to our Web site at www.iFIT.com and access programs directly from the internet.

Explore www.iFIT.com for more information.

Page 10

CONSOLE DESCRIPTION

See the drawing on page 9. Note: If there is a thin

heet of clear plastic on the console, remove it.

. Exercise feedback display—This display features

seven modes that give you instant exercise feedback: your current speed, the elapsed time (or the time remaining in a program), the resistance level, the approximate number of calories you have burned, the distance that you have pedaled, your power output in watts, and your heart rate (when you use the handgrip pulse sensor or the optional chest pulse sensor). If the scan mode is selected, the display will change from one mode to the next every few seconds. Or, a single mode can be selected for continuous display.

G. Pace indicators—When the manual mode is select-

ed, only the left pace indicator will appear. This indicator will show your pedalling pace. As you

ncrease or decrease your pace, the indicator will

i increase or decrease in height. When a program is

elected, both pace indicators will appear. The left

s indicator will show your actual pedalling pace, and the right indicator will show a target pace. During the program, the target pace will periodically change; as the right indicator changes in height, adjust your pace so that both indicators are at the same height. Important: The target pace is a

goal pace. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Make sure to exercise at a pace that is comfortable for you.

Note: The console can show speed and distance in either miles or kilometres. To change the unit of measurement, see HOW TO USE THE INFORMATION MODE on page 19.

B. Increase and decrease arrows—During programs,

these arrows will prompt you to increase or decrease your pace to match the target pace.

C. Manual mode/program indicator—When a program

is selected, the upper right corner of the display will show a 1, 2, 3, 4, 5, 6, 7, or 8, depending on which program is selected. When the iFIT.com mode is selected, the upper right corner will show the letters IF. When the manual mode is selected, the upper right corner will be blank.

D. Program profiles—These profiles show how the

resistance of the elliptical crosstrainer and the target pace will change during programs.

E. Warning—Refer to page 2.

F. Feedback mode indicators—These indicators show

which feedback mode (scan, speed, time, resistance level, calories, distance, watts, or heart rate) is currently shown. Note: When the distance is shown, the word Miles or the letters Kms will appear; when your speed is shown, the letters MPH or Km/H will appear; when your heart rate is shown, the letters BPM will appear.

H. On/Reset button—When the console is off, pressing

this button will turn on the display. When the console is on, pressing this button will reset the display. This button is also used to select the unit of measurement for speed and distance.

I. Mode button—This button is used to select the

feedback modes.

J. + and – buttons—These buttons control the resis-

tance of the elliptical crosstrainer. There are ten resistance levels; level 10 is the most challenging. These buttons are also used to enter information when a heart rate program is selected.

K. Program button—This button is used to select pro-

grams and the manual mode.

L. iFIT.com button—This button is used to select the

iFIT.com mode. The indicator near the button will light when the iFIT.com mode is selected.

To use the manual mode of the console, see page

11. To use a preset program, see page 12. To use a

heart rate program, see page 13. To use iFIT.com CDs or videos, see page 17. To use a program directly from our Web site, see page 18.

Page 11

OW TO USE THE MANUAL MODE

level for six seconds. When a program is selected, the display will show the time remaining in the program instead of the elapsed time.

Turn on the console.

Note: The console requires four 1.5V “D” batteries (see assembly step 5 on page 6).

To turn on the console, press the On/Reset button or begin pedalling.

Select the manual mode.

Each time the console is turned on, the manual mode will be selected. If a program has been selected, select the manual mode by pressing the Program button repeatedly until the upper right corner of the display is blank.

Begin pedalling and adjust the resistance of

the elliptical crosstrainer.

As you pedal, adjust the resistance of the elliptical crosstrainer as desired by pressing the + and – buttons. There are ten resistance levels; level 10 is the most challenging. Note: After the buttons are pressed, it will take a few seconds for the selected setting to be reached.

Follow your progress with the feedback modes

and the left pace indicator.

When the console is turned on, the scan mode will be selected. As you pedal, the display will show your current speed, the elapsed time, the current resistance level, the approximate number of calories you have burned, the distance that you have pedaled, and your power output in watts. In addition, your heart rate will be shown when you use the handgrip pulse sensor or the optional chest pulse sensor. Note: Each time the resistance level changes, the console will show the resistance

This corner

should be blank

If desired, you can select a single feedback mode

or continuous display. Press the Mode button

f repeatedly until only the MPH (or Km/H), Time, Resist., Cals., Miles (or Kms), or Watts indicator appears in the display. Make sure that the Scan indicator does not appear.

In addition, the left pace indicator will appear in the display. As you increase or decrease your pace, the indicator will increase or decrease in height.

Measure your heart rate if desired.

Note: If you wear the optional chest pulse sensor and hold the handgrip pulse sensor at the same time, the console may not display your heart rate accurately.

If there are thin sheets of plastic on the metal contacts on the handgrip pulse sensor, peel off the plastic. To

use the handgrip pulse sensor, place your hands on the metal contacts. Your palms must be on the upper contacts and your fingers must be touching the lower contacts. Avoid moving your hands. When your pulse is detected, the heart-shaped indicator in the display will flash each time your heart beats. After a moment, two dashes (– –) will appear and then your heart rate will be shown.

For the most accurate heart rate reading, continue to hold the handgrips for about 15 seconds. Note: When you first hold the handgrips, the display will show your heart rate continuously for 15 seconds. The display will then show your heart rate along with the other feedback modes.

When you are finished exercising, the console

will automatically turn off.

If the pedals are not moved and the console buttons are not pressed for a few minutes, the con-

sole will automatically turn off to conserve the batteries.

Metal

Contacts

Page 12

OW TO USE A PRESET PROGRAM

Turn on the console.

See step 1 on page 11.

Select one of the six preset programs.

Each time the console is turned on, the manual mode will be selected. To select a preset program, press the Program button repeatedly until the number 1, 2, 3, 4, 5, or 6 appears in the upper right corner of the display.

The profiles numbered 1 through 6 on the right side of the console show the resistance and pace settings for the preset programs.

Start the program.

To start the program, simply begin pedalling. Each preset program consists of either twenty or thirty, one-minute periods. One resistance setting and one pace setting are programmed for each period. (The same resistance setting and/or pace setting may be programmed for consecutive periods.)

During the program, the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console. Note: If the current resistance level is too high or too low, you can change the resistance level by pressing the + or – button. However, when the current period of the program is completed, the resistance level will automatically change if a different resistance setting is programmed for the next period.

The target pace settings for the program will be

hown by the

s right pace indica-

or in the display.

t (The left indicator will show your actual pedalling pace.) As the right indicator changes in height during the program, adjust your pace so that both indicators are at the same height. If your pace is slower than the current target pace, the increase arrow will appear in the display to prompt you to increase your pace; if your pace is faster than the target pace, the decrease arrow will appear. Important: The pace

settings for the program are intended only to provide a goal. Your actual pace may be slower than the pace settings, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfortable for you.

During the program, the display will show the time remaining in the program. When no time remains, the program will be completed. If you continue pedalling after the program is completed, the display will continue to show your exercise feedback.

Follow your progress with the feedback modes.

Increase Arrow

See step 4 on page 11.

Measure your heart rate if desired.

See step 5 on page 11.

When you are finished exercising, the console

will automatically turn off.

See step 6 on page 11.

Page 13

OW TO USE A HEART RATE PROGRAM

Hold the handgrip pulse sensor or put on the

optional chest pulse sensor

eart rate program 7 is designed to keep your heart

H rate between 65% and 85% of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your maximum heart rate is 195 beats per minute.) Heart rate program 8 is designed to keep your heart rate near a target heart rate that you choose.

Follow the steps below to use a heart rate program.

Turn on the console.

See step 1 on page 11.

Select one of the two heart rate programs.

Each time the console is turned on, the manual mode will be selected. To select a heart rate program, press the Program button repeatedly until the number 7 or 8 appears in the upper right corner of the display.

The profiles numbered 7 and 8 on the right side of the console show the resistance settings for the heart rate programs.

Enter your age or a target heart rate.

If you selected program 7, the word AGE and

the current age setting will flash in the display (see the drawing above). Press the + or – button repeatedly to enter your age. Once you have entered your age, your age will be saved in memory until the batteries are replaced.

If you selected program 8, the

letters PLS and a target heart rate setting of 70 beats per minute will flash in the display. Press the + or – button repeatedly to change the target heart rate setting, if desired. The target heart rate setting can be from 70 to 170 beats per minute.

To use a heart rate program, you must use the handgrip pulse sensor or wear the optional chest

ulse sensor. If you use the handgrip pulse sen-

p sor, it is not necessary to hold the handgrips con-

inuously during the program. However, you should

t hold the handgrips frequently for the program to operate properly. Each time you hold the hand-

grips, keep your hands on the metal contacts for at least 30 seconds. Note: When you are not

holding the handgrips, the letters PLS will appear in the display instead of your heart rate.

Start the program.

To start the program, simply begin pedalling. Program 7 consists of twenty, one-minute periods. One resistance setting and one heart rate setting are programmed for each period. (The same resistance setting and/or heart rate setting may be programmed for consecutive periods.) Program 8 is sixty minutes long (you may choose to use only part of the program). The same resistance setting and target heart rate setting are programmed for the entire program.

If program 7 is selected, the resistance of the elliptical crosstrainer will automatically change as shown by profile 7 on the console. (Note: If the current resistance level is too high or too low, you can adjust the resistance level by pressing the + or – button. However, when the current period of the program is completed, the resistance level will automatically change if a different resistance setting is programmed for the next period.) If pro- gram 8 is selected, the resistance setting will not change unless the target heart rate setting is changed. Pressing the + and – buttons will change the target heart rate setting.

As you pedal, the pace indicators will help you to keep your heart rate near the target current heart rate. The left indicator will show your actual pedalling pace. The right indicator will show a target pace. When you hold the handgrip pulse sensor or wear the optional chest pulse sensor, the console will compare your heart rate to the current target heart rate. If necessary, the right indicator will then change in height to

Page 14

prompt you to increase or decrease your pace to

LINE OUT

PHONES

LINE OUT

PHONES

bring your heart rate closer to the target heart rate. When the right indicator changes in height,

ncrease or decrease your pace so that both indi-

i cators are at the same height. If your pace is

lower than the current target pace, the increase

s arrow will appear in the display; if your pace is faster than the target pace, the decrease arrow will appear. Important: The target pace is

intended only to provide a goal. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfortable for you.

OW TO CONNECT YOUR CD PLAYER, VCR,

H OR COMPUTER

To use iFIT.com CDs, the elliptical crosstrainer must

be connected to your portable CD player, portable stereo, home stereo, or computer with CD player. See pages 14 to 16 for connecting instructions. To use iFIT.com videocassettes, the elliptical crosstrainer must be connected to your VCR. See page 16 for connecting instructions. To use iFIT.com programs directly from our Web site, the elliptical crosstrainer must be connected to your home computer. See page 16 for connecting instructions.

If you continue pedalling after the program is completed, the display will continue to show your exercise feedback.

Follow your progress with the feedback modes.

See step 4 on page 11.

When you are finished exercising, the console

will automatically turn off.

See step 6 on page 11.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: If your CD player has separate LINE OUT and PHONES jacks, see instruction A below. If your CD player has only one jack, see instruction B.

A. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the LINE OUT jack on your CD player. Plug your headphones into the PHONES jack.

Audio

Cable

Head-

phones

B. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the splitter. Plug the splitter into the PHONES jack on your CD player. Plug your headphones into the other side of the splitter.

Audio Cable

Splitter

Headphones

Page 15

HOW TO CONNECT YOUR PORTABLE STEREO

AUDIO OUT

RIGHT

LEFT

PHONES

VCR

Amp

LINE OUT

VCR

Amp

INE OUT

HOW TO CONNECT YOUR HOME STEREO

Note: If your stereo has an RCA-type AUDIO OUT

ack, see instruction A below. If your stereo has a

3.5mm LINE OUT jack, see instruction B. If your tereo has only a PHONES jack, see instruction C.

A. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the adapter. Plug the adapter into an AUDIO OUT jack on your stereo.

A, B

Audio

Adapter

Cable

B. Refer to the drawing above. Plug one end of the

audio cable into the jack beneath the console. Plug the other end of the audio cable into the LINE OUT jack on your stereo. Do not use the adaptor.

C. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the splitter. Plug the splitter into the PHONES jack on your stereo. Plug your headphones into the other side of the splitter.

Note: If your stereo has an unused LINE OUT jack,

ee instruction A below. If the LINE OUT jack is

s being used, see instruction B.

A. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the adapter. Plug the adapter into the LINE OUT jack on your stereo.

Audio

Adapter

Cable

B. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the adapter. Plug the adapter into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter. Plug the Y-adapter into the LINE OUT jack on your stereo.

Audio Cable

Headphones

Splitter

Audio Cable

Wire removed from

RCA Y-adaptor

Adapter

LINE OUT jack

Page 16

HOW TO CONNECT YOUR COMPUTER

LINE OUT

PHONES

UDIO OUT

RIGHT

LEFT

VIDEO AUDIO

ANT. IN

RF OUT

OUT

VIDEO AUDIO

ANT. IN

RF OUT

OUT

CH 34

HOW TO CONNECT YOUR VCR

Note: If your computer has a 3.5mm LINE OUT jack,

ee instruction A. If your computer has only a

s PHONES jack, see instruction B.

A. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the LINE OUT jack on your computer.

Audio Cable

B. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the splitter. Plug the splitter into the PHONES jack on your computer. Plug your headphones or speakers into the other side of the splitter.

Note: If your VCR has an unused AUDIO OUT jack,

ee instruction A below. If the AUDIO OUT jack is

s being used, see instruction B. If you have a TV

ith a built-in VCR, see instruction B. If your VCR

w is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO on page 15.

A. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the adapter. Plug the adapter into the AUDIO OUT jack on your VCR.

Adapter

Audio Cable

B. Plug one end of the audio cable into the jack

beneath the console. Plug the other end of the audio cable into the adapter. Plug the adapter into an RCA Y-adaptor (available at electronics stores). Next, remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y-adaptor. Plug the Y-adaptor into the AUDIO OUT jack on your VCR.

Audio Cable

Headphones/Speakers

Splitter

RCA

Y-adaptor

Audio Cable

Adapter

Wire removed from

AUDIO OUT jack

Page 17

HOW TO USE IFIT.COM CD AND VIDEO PROGRAMS

To use iFIT.com CDs or videocassettes, the elliptical crosstrainer must be connected to your portable CD

layer, portable stereo, home stereo, computer with

p CD player, or VCR. See HOW TO CONNECT YOUR CD PLAYER, VCR, OR COMPUTER on page 14.

Note: To purchase iFIT.com CDs and videocassettes, visit our Web site at www.iFIT.com.

Follow the steps below to use an iFIT.com CD or video program.

Turn on the console.

See step 1 on page 11.

Select the iFIT.com mode.

Each time the console is turned on, the manual mode will be selected. To select the iFIT.com mode, press the iFIT.com button. The indicator near the button will light and the letters IF will appear in the upper right corner of the display.

Insert the iFIT.com CD or videocassette.

If you are using an iFIT.com CD, insert the CD into your CD player. If you are using an iFIT.com videocassette, insert the videocassette into your VCR.

Press the play button on your CD player or

CR.

A moment after the play button is pressed, your personal trainer will begin guiding you through your workout. Simply follow your personal trainerʼs instructions.

The program will function in almost the same way as a preset program (see step 3 on page 12). However, an electronic “chirping” sound will alert you when the resistance setting and/or pace setting is about to change.

Note: If the resistance of the elliptical crosstrainer and/or the pace setting does not change when a “chirp” is heard:

• Make sure that the indicator near the iFIT.com button is lit.

• Adjust the volume of your CD player or VCR. If the volume is too high or too low, the console may not detect the program signals.

• Make sure that the audio cable is properly connected and that it is fully plugged in.

Follow your progress with the feedback modes.

See step 4 on page 11.

Measure your heart rate if desired.

See step 5 on page 11.

When you are finished exercising, the console

will automatically turn off.

See step 6 on page 11.

Page 18

HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE

ur Web site at www.iFIT.com allows you to play

O iFIT.com audio and video programs directly from the

nternet. To use programs from our Web site, the ellip-

i tical crosstrainer must be connected to your home computer. See HOW TO CONNECT YOUR COMPUTER on page 16. In addition, you must have an internet connection and an internet service provider. A list of specific system requirements will be found on our Web site.

Follow the steps below to use a program from our Web site.

Turn on the console.

See step 1 on page 11.

Select the iFIT.com mode.

tart your Web browser, if necessary, and go

to our Web site at www.iFIT.com.

Follow the desired links on our Web site to

select a program.

Follow the on-line instructions to start the

program.

When you start the program, an on-screen countdown will begin.

Return to the elliptical crosstrainer and begin

pedalling.

When the on-screen countdown ends, the program will begin. The program will function in almost the same way as a preset program (see step 3 on page 12). However, an electronic “chirping” sound will alert you when the resistance and/or the pace setting is about to change.

Follow your progress with the feedback modes.

See step 4 on page 11.

Measure your heart rate if desired.

See step 5 on page 11.

When you are finished exercising, the console

will automatically turn off.

See step 6 on page 11.

Go to your computer and start an internet

connection.

Page 19

HOW TO USE THE INFORMATION MODE

The console features an information mode that keeps track of the total number of hours that the elliptical crosstrainer has been used and the total number of

iles (or kilometres) pedaled. The information mode

m also allows you to select miles or kilometres as the

nit of measurement for speed and distance.

To access the information mode, press and hold the On/Reset button for about six seconds.

ress the Mode but-

P ton again. The display will then show the total number of miles

or kilometres) ped-

( aled.

To exit the information mode, press the On/Reset button again.

THE OPTIONAL CHEST PULSE SENSOR

When the information mode is selected, an E for English miles or an M for metric kilometres will appear in the display. To change the unit of measurement, press the + button.

Press the Mode button. The display will then show the total number of hours that the elliptical crosstrainer has been used.

The optional chest pulse sensor provides hands-free operation and continuously monitors your heart rate during your workouts. To purchase the optional

chest pulse sensor, call 08457 089 009.

Page 20

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the elliptical crosstrainer

egularly. Replace any worn parts immediately.

To clean the elliptical crosstrainer, use a damp cloth and a small amount of mild detergent. Important: To

void damage to the console, keep liquids away

a from the console and keep the console out of direct sunlight.

BATTERY REPLACEMENT

If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. Refer to assembly step 5 on page 6 for replacement instructions.

HOW TO LEVEL THE ELLIPTICAL CROSSTRAINER

After the elliptical crosstrainer has been moved to the location where it will be used, make sure that the ends of both stabilizers are touching the floor. If the elliptical crosstrainer rocks slightly during use, turn one or both of the leveling feet under the front stabilizer until the rocking motion is eliminated.

Leveling Foot

HANDGRIP PULSE SENSOR TROUBLESHOOTING

• Avoid moving your hands whilst using the handgrip pulse sensor. Excessive movement may interfere with heart rate readings. Do not hold the metal con-

acts too tightly; doing so may interfere with heart

t rate readings.

• For the most accurate heart rate reading, hold the metal contacts for about 15 seconds.

• For optimal performance of the handgrip pulse sensor, keep the metal contacts clean. The contacts can be cleaned with a soft cloth—never use alcohol, abrasives, or chemicals.

HOW TO MOVE THE ELLIPTICAL CROSSTRAINER

Stand in front of the elliptical crosstrainer, hold the handlebars firmly, and tip the elliptical crosstrainer until it can be moved on the front wheels. Carefully move the elliptical crosstrainer to the desired location and then lower it. Due to the size and weight of the elliptical

crosstrainer, use extreme caution whilst moving it.

Wheel

Page 21

CONDITIONING GUIDELINES

WARNING:

Before beginning this or any exercise pro-

• gram, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does

our body begin to use stored fat calories for energy.

y 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 as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

To find the proper heart rate for you, first find your age on the bottom line of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time.

Training zone exercise, consisting of 20 to 30 minutes of exercising 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.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help 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. The key to success is to make exercise a regular and enjoyable part of your everyday life.

Page 22

PART LIST—Model No. PFEVEL59830 R

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

1003A

11Frame 2 31Front Stabiliser 41Rear Stabiliser 51Console 61Left Side Shield 71Right Side Shield 82Pedal Disc

91Left Handlebar 10 1 Right Handlebar 11 2 Foam Grip 12 1 Right Pedal 13 1 Left Pedal 14 2 Pedal Spring 15 2 Pedal Knob 16 1 Left Spring Bracket 17 2 Front Spring Bracket 18 2 Handlebar Endcap 19 12 M6 x 33mm Flat Head Bolt 20 2 Adjustment Bolt 21 4 Snap Ring 22 2 M8 x 19mm Shoulder Screw 23 2 Handlebar Cap 24 4 Handlebar Bushing 25 2 Handlebar Spacer 26 2 Upright Spacer 27 2 M10 x 78mm Button Bolt 28 4 Front Spring Bushing 29 6 M10 Nylon Locknut 30 1 Upright Bushing 31 1 Left Front Endcap 32 2 Wheel 33 2 M6 x 72mm Button Screw 34 4 M10 x 112mm Carriage Bolt 35 2 Rear Stabiliser Endcap 36 1 Left Crank Arm 37 1 Pulley 38 6 M10 Washer 39 1 Crank 40 2 Crank Bearing 41 1 Flywheel 42 2 Flywheel Bearing 43 1 Magnet 44 1 Flywheel Axle 45 3 M8.5mm Washer 46 7 M8 Nylon Locknut 47 2 Crank Screw 48 1 Right Crank Arm 49 1 M6 x 25mm Bolt 50 4 M8 x 45mm Button Bolt

1 Upright

51 4 M6 x 18mm Button Bolt

2 1 “C” Magnet Bracket

5 53 2 M10.3 Black Washer 54 1 “C” Magnet 55 1 Motor 56 1 Belt 57 2 M8 x 33mm Button Screw 58 12 M6 Washer 59 16 M6 Nylon Locknut 60 4 M6 Nut 61 4 M5 Nylon Locknut 62 4 M5 x 12mm Bolt 63 1 M10 x 88mm Button Screw 64 2 M4 x 6mm Screw 65 8 M5 x 33mm Screw 66 3 M4 x 16mm Screw 67 4 M4 x 25mm Screw 68 1 Right Front Endcap 69 1 Reed Switch Clamp 70 4 M10 Split Washer 71 3 M10 x 27mm Button Screw 72 2 Adjustment Foot 73 1 M5 x 16mm Screw 74 1 4.5mm Spacer 75 2 M6 Eyebolt 76 1 Spring 77 1 Reed Switch 78 1 Reed Switch Bracket 79 2 Handlebar Leg 80 1 Side Shield Cover 81 1 Handgrip Pulse Sensor 82 1 Right Spring Bracket 83 1 Frame Spacer 84 4 M4 x 12mm Tap Screw 85 1 Tension Cable Assembly 86 1 Upper Wire Harness 87 1 Lower Wire Harness 88 2 Spring Bracket Spacer 89 2 M8 x 22mm Button Screw 90 1 “U” Bracket 91 8 M4 x 19mm Screw 92 1 M6 Large Washer

#1Audio Wire #1Adapter #1Splitter #1Battery Cover #1Hex Key #1Grease #1Userʼs Manual

Note: # indicates a non-illustrated part. Specifications are subject to change without notice.

Page 23

EXPLODED DRAWING—Model No. PFEVEL59830 R

71 70

1003A

Page 24

ORDERING REPLACEMENT PARTS

To order replacement parts, contact the ICON Health & Fitness, Ltd. office, or write:

CON Health & Fitness, Ltd.

I Customer Service Department Unit 4, Revie Road Industrial Estate Revie Road Beeston Leeds, LS118JG UK

Tel:

08457 089 009

Outside the UK: 0 (044) 113 387 7133 Fax: 0 (044) 113 387 7125

To help us assist you, please be prepared to give the following information:

• the MODEL NUMBER of the product (PFEVEL59830)

• the NAME of the product (PROFORM

605 HR elliptical crosstrainer)

• the SERIAL NUMBER of the product (see the front cover of this manual)

• the KEY NUMBER and DESCRIPTION of the part(s) (see page 22)

PROFORM is a registered trademark of ICON Health & Fitness, Inc.