Pro-Form CLC User Manual

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Model No. PFEX73920.0 Serial No.

Write the serial number in the space above for reference.

Serial

Number

Decal

ACTIVATE YOUR WARRANTY

To register your product and activate your warranty today, go to my.proform.com.

USER’S MANUAL

CUSTOMER CARE

For service at any time, go to support.proform.com.

Or call 1-866-362-4490 Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–12 p.m. MT

Please do not contact the store.

CAUTION

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

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

IMPORTANT PRECAUTIONS ..................................................................3

BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

HOW TO USE THE EXERCISE BIKE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

HOW TO USE THE CONSOLE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

MAINTENANCE AND TROUBLESHOOTING .....................................................22

EXERCISE GUIDELINES ....................................................................24

PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25

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.

PROFORM and IFIT are registered trademarks of ICON Health & Fitness, Inc. LE TOUR DE FRANCE is a registered trademark of Société du Tour de France. The Bluetooth® word mark and logos are registered trademarks of Bluetooth SIG, Inc. and are used under license. Google Maps is a trademark of Google LLC. Wi-Fi is a registered trademark of Wi-Fi Alliance. WPA and WPA2 are trademarks of Wi-Fi Alliance.

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 bike before using your exercise bike. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

1. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions.

2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

3. The exercise bike is not intended for use by persons with reduced physical, sensory, or mental capabilities or lack of experience and knowledge, unless they are given supervision or instruction about use of the exercise bike by someone responsible for their safety.

4. Use the exercise bike only as described in this manual.

5. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting.

6. Keep the exercise bike indoors, away from moisture and dust. Do not put the exercise bike in a garage or covered patio, or near water.

7. Place the exercise bike 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 the exercise bike.

8. Inspect and properly tighten all parts each time the exercise bike is used. Replace any worn parts immediately.

9. Keep children under age 16 and pets away from the exercise bike at all times.

10. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the exercise bike. Always wear athletic shoes for foot protection.

11. The exercise bike should not be used by persons weighing more than 250 lbs. (114 kg).

12. Be careful when mounting and dismounting the exercise bike.

13. Always keep your back straight while using the exercise bike; do not arch your back.

14. The exercise bike does not have a freewheel; the pedals will continue to move until the flywheel stops. Reduce your pedaling speed in a controlled way.

15. To stop the flywheel quickly, press the brake knob downward.

16. To avoid damaging the brake pads, do not lubricate the brake pads.

17. Over exercising may result in serious injury or death. If you feel faint, if you become short of breath, or if you experience pain while exercising, stop immediately and cool down.

STANDARD SERVICE PLANS

BEFORE YOU BEGIN

Thank you for choosing the new PROFORM® LE TOUR DE FRANCE® CLC exercise bike. Cycling is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The LE TOUR DE FRANCE CLC exercise bike provides a selection of features designed to make your workouts at home more effective and enjoyable.

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

Length: 4 ft. 9 in. (145 cm) Width: 1 ft. 10 in. (56 cm)

Brake Knob

Saddle

reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the 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.

Console

Handlebar

Adjustment Handle

Hand Weight

Carriage Handle

Adjustment Handle

Pedal/Strap

Leveling Foot

Water Bottle Holder*

Wheel

*Water bottle is not included

PART IDENTIFICATION CHART

M6 x 15mm

Screw (71)–4

M10 x 25mm

Screw (69)–4

M4 x 25mm

Screw (6)–1

M4 x 20mm

Screw (81)–1

M4 Nut

(26)–1

Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it

has been preassembled. Extra parts may be included.

M4 Nut

(26)–1

M4 x 20mm

Screw (81)–1

M4 x 25mm

Screw (6)–1

M6 x 15mm

Screw (71)–4

M10 x 25mm

Screw (69)–4

ASSEMBLY

• To hire an authorized service technician to assemble this product, call 1-800-445-2480.

• Assembly requires two persons.

• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing

materials until you nish all assembly steps.

• Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.”

1. Go to my.proform.com on your computer and

• documents your ownership

• activates your warranty

• ensures priority customer support if assistance is ever needed

• In addition to the included tool(s), assembly requires the following tool(s):

one Phillips screwdriver

one adjustable wrench

one rubber mallet

one pair of scissors

Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools.

Note: If you do not have internet access, call

Customer Care (see the front cover of this manual) and register your product.

2. If there are shipping tubes (not shown) attached to the front and rear of the Frame (1), remove and discard the shipping tubes and the hardware attaching them.

Orient the Front Stabilizer (2) as shown, and

attach it to the Frame (1) with two M10 x 25mm Screws (69).

3. Attach the Rear Stabilizer (3) to the Frame (1) with two M10 x 25mm Screws (69).

4. Tip: See the inset drawing to learn how to operate the Adjustment Handle (14).

Locate the Adjustment Handle (14) on the rear

of the Frame (1). Pull the Adjustment Handle outward, and insert the Saddle Post (7) into the Frame.

Next, move the Saddle Post (7) upward or

downward to the desired position, release the Adjustment Handle (14) into an adjustment hole in the Saddle Post, and then tighten the

Adjustment Handle four turns. Make sure that the Adjustment Handle is firmly engaged in an adjustment hole.

Loosen handle

Pull handle

Adjust post

Release handle

Tighten handle

Then, pull the Adjustment Handle (14) outward,

turn it so that it points downward as shown, and then release it.

5. Orient the Left and Right Weight Rests (11, 12) as shown.

Attach each Weight Rest (11, 12) to the Saddle

Carriage (10) with two M6 x 15mm Screws (71).

Pull handle

Turn handle down

6. Note: You can attach your own pedals if desired.

Identify the Right Pedal (16). Using the included

wrench, firmly tighten the Right Pedal clockwise into the Right Crank Arm (18).

Firmly tighten the Left Pedal (17)

counterclockwise into the Left Crank Arm

(not shown). IMPORTANT: You must turn the

Left Pedal counterclockwise to attach it.

7. Have a second person hold the Handlebar (4) near the Frame (1).

Next, locate the wire tie (A) in the Frame (1).

Tie the wire tie to the Upper Wire (56) in the Handlebar (4). Then, pull the lower end of the wire tie until the Upper Wire is routed through the Frame. Untie and discard the wire tie.

Tip: See the upper inset drawing to learn how

to operate the Adjustment Handle (14).

Next, locate the Adjustment Handle (14) on

the front of the Frame (1). Pull the Adjustment Handle outward. Then, insert the Handlebar (4) into the Frame.

Move the Handlebar (4) downward and release

the Adjustment Handle (14) into the indicated adjustment hole (B). Then, tighten the Adjustment Handle four turns. Make sure that

the Adjustment Handle is firmly engaged in the adjustment hole.

Loosen handle

Pull

handle

Adjust post

Release handle

Tighten

handle

Pull handle

Then, pull the Adjustment Handle (14) outward,

turn it so that it points downward as shown, and then release it.

See the lower inset drawing. Insert the Upper

Wire (56) through the zip tie (C) on the Frame (1); do not connect the Upper Wire and do not

tighten the zip tie yet.

Turn handle down

8. See the inset drawing. Connect the connector on the Upper Wire (56) to the connector on the Lower Wire (82).

Next, tighten the zip tie (C) around the indicated

mark (D) on the Upper Wire (56). Then, cut off the excess zip tie.

9. Tip: Avoid pinching the wires. Press the Motor Cover (38) onto the Frame (1), and then attach it with an M4 x 20mm Screw (81).

82 56

Avoid

pinching

the wires

10. The Console (5) requires three AA batteries (not included); alkaline batteries are recommended. Do not use old and new batteries together or alkaline, standard, and rechargeable batteries together. IMPORTANT: If the Console has

been exposed to cold temperatures, allow it to warm to room temperature before you insert batteries. Otherwise, you may damage the console displays or other electronic components.

Press the tab on the battery cover (E), and

remove the battery cover. Next, insert three batteries into the battery compartment; make sure

to orient the batteries as shown by the diagram inside the battery compartment. Then,

reattach the battery cover.

11. Orient the Mount (F) as shown. Pull the Mount open slightly and slide it onto the center of the Handlebar (4). Attach the Mount with an M4 x 25mm Screw (6) and an M4 Nut (26); do

not fully tighten the Screw yet.

12. Tip: Avoid pinching the Console Wire (G). Slide the Console (5) onto the Mount (F). Next, pivot the Console and the Mount to the desired angle. Then, tighten the M4 x 25mm Screw (6).

13. Connect the Console Wire (G) to the Upper Wire (56); make sure to align the connectors

properly and make sure to press the connectors together firmly.

Next, press the Wire Protector (85) around the

Console Wire (G) in the location shown.

Then, insert the Wires (G, 56) into the

Handlebar (4), and press the Wire Protector (85) into the Handlebar.

14. Set the Hand Weights (59) in the Weight Rests (11, 12).

15. After the exercise bike is assembled, inspect it to make sure that it is assembled correctly, that it functions properly, and that all parts are properly tightened. Extra parts may be included. Place a mat under the exercise bike to protect the floor or carpet.

11, 12

HOW TO USE THE EXERCISE BIKE

HOW TO LEVEL THE EXERCISE BIKE

If the exercise bike rocks slightly on your floor during use, turn one or both of the leveling feet (A) beneath the rear stabilizer until the rocking motion is eliminated.

HOW TO ADJUST THE ANGLE OF THE SADDLE

You can adjust the angle of the saddle to the position that is most comfortable. You can also slide the saddle forward or backward to increase your comfort or to adjust the distance to the handlebar.

To adjust the saddle, loosen the nuts (B) on the saddle clamp a few turns, and then tilt the saddle upward or downward or slide the saddle forward or backward to the desired position. Then, retighten the nuts.

HOW TO ADJUST THE HORIZONTAL POSITION OF THE SADDLE

To adjust the position of the saddle, first loosen the carriage handle (C) and pull it outward. Then, move the saddle forward or backward, release the carriage handle, and then firmly tighten the carriage handle.

Note: The carriage handle (C) functions like a ratchet. Turn the carriage handle in the desired direction, pull it outward, turn it in the opposite direction, push it inward, and then turn it in the desired direction again. Repeat this process as many times as necessary.

HOW TO ADJUST THE SADDLE POST

HOW TO ADJUST THE HANDLEBAR

For effective exercise, the saddle 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.

IMPORTANT: To prevent the hand weights from falling out of the weight rests, hold the saddle post firmly with one hand at all times while making this adjustment.

To adjust the height of the saddle post, first loosen the adjustment handle (D) four turns and pull it outward. Next, move the saddle post upward or downward, release the adjustment handle into an adjustment hole in the saddle post, and

firmly tighten the adjustment handle four turns. Make sure that the adjustment handle is engaged in an adjustment hole. Then, pull the adjustment

handle outward, turn it so that it points downward as shown, and then release it.

To adjust the height of the handlebar, first

loosen the adjustment handle (E) four turns and pull it outward. Then, move the handlebar upward or downward, release the adjustment handle into an adjustment hole in the handlebar, and

firmly tighten the adjustment handle four turns. Make sure that the adjustment handle is engaged in an adjustment hole. Then, pull the adjustment

handle outward, turn it so that it points downward as shown, and then release it.

HOW TO USE THE PEDALS

HOW TO USE THE BRAKE KNOB

To use the pedals (F), insert your shoes into the toe cages and pull the ends of the toe straps. To adjust the toe straps, press and hold the tabs on the buckles, adjust the toe straps to the desired position, and then release the tabs.

Note: You can attach your own pedals to the exercise bike if desired.

To change the resistance of the pedals, press the buttons on the console (see step 2 on page 18). To

stop the flywheel, push the brake knob (G) downward. The flywheel should quickly come to a complete stop.

HOW TO USE THE CONSOLE

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The easy-to-use console enables you to change the resistance of the pedals with the touch of a button and provides instant exercise feedback during your workouts.

You can also measure your heart rate using the handgrip heart rate monitor or a compatible heart rate monitor. See page 21 for information about pur-

chasing an optional chest heart rate monitor.

You can also connect your tablet to the console and use the iFit®–Smart Cardio Equipment app to record and track your workout information.

To use the manual mode, see page 18. To connect your tablet to the console, see page 20. To connect your heart rate monitor to the console,

see page 20.

Note: If there is a sheet of plastic on the display, remove the plastic.

HOW TO USE THE MANUAL MODE

1. Begin pedaling or press any button on the console to turn on the console.

When you turn on the console, the display will turn

on. The console will then be ready for use.

RPM (circular arrow icon)—This mode displays

your pedaling speed, in revolutions per minute (RPM).

Time (clock icon)—This mode displays the

elapsed time that you have pedaled during your workout.

2. Change the resistance of the pedals as desired.

As you pedal, change the resistance of the pedals

by pressing the increase and decrease buttons.

Note: After you press a button, it will take a

moment for the pedals to reach the selected resistance level.

If the message CH0 or CH1 appears in the display

when you press the increase and decrease buttons, see assembly step 13 on page 13. First, pull out the wire protector and pull out the wires. Then, disconnect the console wire from the upper wire, and then reconnect the wires; make sure to

align the connectors properly and make sure to press the connectors together firmly. Then,

press the wire protector into the handlebar.

3. Follow your progress with the display.

The display can show the following workout

information:

Scan (scan arrow icon)—This mode displays

the speed, pulse, calories, resistance, RPM, time, and distance modes, for a few seconds each, in a repeating cycle.

Speed (rabbit icon)—This mode displays your

pedaling speed, in miles per hour.

Distance (road icon)—This mode displays

the distance that you have pedaled during your workout, in miles.

Scan mode—

When the console is turned on, the scan mode will automatically be selected. The

scan arrow icon (A) will appear in the display when the scan mode is selected. Note: If

a different mode is selected, select the scan mode again by pressing the Display button repeatedly.

Speed, pulse,

calories, resistance, RPM, time, and distance mode—

To select one of these modes for continuous display, press the Display button repeatedly. The mode icons will show which mode is selected.

Make sure that there the scan arrow icon does not appear.

Pulse (heart icon)—This mode displays your heart

rate in beats per minute when you are using the heart rate monitor or an optional chest heart rate monitor (see step 4).

Calories (flame icon)—This mode displays the

approximate number of calories that you have burned during your workout.

Resistance (hand weight icon)—This mode

displays the current resistance level of the pedals.

To pause the console, simply stop pedaling. The

console will pause for up to a few minutes. To continue your workout, simply resume pedaling.

To end your workout and reset the display to zero,

simply stop pedaling and wait for a few minutes for the console display to reset.

4. Wear a heart rate monitor and measure your heart rate if desired.

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

You can wear an optional heart rate monitor

to measure your heart rate. For more information about the optional heart rate monitor, see page 21. Note: The console is compatible with Bluetooth® Smart heart rate monitors.

The console will connect to your heart rate moni-

tor automatically. When your heartbeat is detected, your heart rate will be shown.

If your heart rate is not shown, make sure that the

pulse mode is displayed.

The console has an auto-off feature. If the pedals

are not moved and the console buttons are not pressed for a few minutes, the console will turn off automatically.

IMPORTANT: When you are finished exercis-

ing, make sure to disconnect your tablet and/or heart rate monitor from the console (see page

20). If you do not do this, the console may not turn off and the batteries will drain more quickly.

HOW TO CONNECT YOUR TABLET TO THE CONSOLE

The console supports Bluetooth connections to tablets via the iFit–Smart Cardio Equipment app and to compatible heart rate monitors. Note: Other Bluetooth connections are not supported.

1. Download and install the iFit–Smart Cardio Equipment app on your tablet.

On your iOS® or Android™ tablet, open the App

Store℠ or the Google Play™ store, search for the

free iFit–Smart Cardio Equipment app, and then install the app on your tablet. Make sure that the Bluetooth option is enabled on your tablet.

Then, open the iFit–Smart Cardio Equipment app

and follow the instructions to set up an iFit account and customize settings.

2. Connect your heart rate monitor to the console if desired.

If you are connecting both your heart rate monitor

and your tablet to the console, you must connect

your heart rate monitor before you connect your tablet. See HOW TO CONNECT YOUR

HEART RATE MONITOR TO THE CONSOLE on page 20.

4. Record and track your workout information.

Follow the instructions in the iFit–Smart Cardio

Equipment app to record and track your workout information.

5. Disconnect your tablet from the console if desired.

To disconnect your tablet from the console, first

select the disconnect option in the iFit–Smart Cardio Equipment app. Then, press and hold the iFit button on the console.

Note: All Bluetooth connections between the con-

sole and other devices (including any tablets, heart rate monitors, and so forth) will be disconnected.

HOW TO CONNECT YOUR HEART RATE MONITOR

TO THE CONSOLE

The console is compatible with all Bluetooth Smart heart rate monitors.

To connect your Bluetooth Smart heart rate monitor to the console, press the iFit button on the console; the console pairing number will appear in the display. When your heart rate monitor is connected, the Bluetooth icon will appear in the display.

3. Connect your tablet to the console.

Press the iFit button on the console; the console

pairing number will appear in the display. Then, follow the instructions in the iFit–Smart Cardio Equipment app to connect your tablet to the console. When the your tablet is connected, the Bluetooth icon will appear in the display.

Note: If there is more than one compatible heart rate monitor near the console, the console will connect to the heart rate monitor with the strongest signal.

To disconnect your heart rate monitor from the console, press and hold the iFit button on the console.

Note: All Bluetooth connections between the console and other devices (including any tablets, heart rate monitors, and so forth) will be disconnected.

THE OPTIONAL CHEST HEART RATE MONITOR

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the best results is to maintain the

proper heart rate during your workouts. The optional chest heart rate monitor will enable you to continuously monitor your heart rate while you exercise, helping you to reach your personal fitness goals. To purchase a

chest heart rate monitor, please see the front cover of this manual.

Note: The console is compatible with all Bluetooth Smart heart rate monitors.

FCC INFORMATION

This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, try to correct the interference by one or more of the following measures:

• Reorient or relocate the receiving antenna.

• Increase the separation between the equipment and the receiver.

• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.

• Consult the dealer or an experienced radio/TV technician for help.

FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to computer or peripheral devices. Changes or modifications not expressly approved by the party respon-

sible for compliance could void the user’s authority to operate this equipment.

MAINTENANCE AND TROUBLESHOOTING

HOW TO MAINTAIN THE EXERCISE BIKE

Regular maintenance is important for optimal performance and to reduce wear. Inspect and properly tighten all parts each time the exercise bike is used. Replace any worn parts immediately.

To clean the exercise bike, use a damp cloth and a small amount of mild detergent. IMPORTANT: To

avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

HOW TO TROUBLESHOOT THE CONSOLE

If the console display becomes dim, replace the batteries (see assembly step 10 on page 12); most console problems are the result of low batteries.

If the message CH0 or CH1 appears in the display when you press the increase and decrease buttons, see assembly step 13 on page 13. First, pull out the wire protector and pull out the wires. Then, disconnect the console wire from the upper wire, and then reconnect the wires; make sure to align the connectors

properly and make sure to press the connectors together firmly. Then, press the wire protector into the

handlebar.

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, locate the Reed Switch (57) on the left side of the exercise bike. Slightly loosen the two M4 x 20mm Screws (81).

Next, turn the Left Crank Arm (19) until a Magnet (62) is aligned with the Reed Switch (57). Slide the Reed Switch slightly toward or away from the Magnet. Then, retighten the M4 x 20mm Screws (81).

Turn the Left Crank Arm (19) for a moment. Repeat the procedure above, if necessary, until the console displays correct feedback.

HOW TO ADJUST THE DRIVE BELT

If you feel the pedals slip while you are pedaling, even when the resistance is adjusted to the highest level, the drive belt may need to be adjusted.

To adjust the drive belt, locate the Idler Cover (36). Remove the M4 x 12mm Blunt Screw (80) and the Idler Cover.

Then, tighten the M10 x 60mm Screw (65) until the Drive Belt (not shown) is tight.

When the Drive Belt (not shown) is tight, reattach the Idler Cover (36).

EXERCISE GUIDELINES

WARNING: Before beginning this

or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

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.

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.

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.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute.

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.

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 carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

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.

PART LIST

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

Model No. PFEX73920.0 R0919A

1 1 Frame 2 1 Front Stabilizer 3 1 Rear Stabilizer 4 1 Handlebar 5 1 Console/Mount 6 1 M4 x 25mm Screw 7 1 Saddle Post 8 1 Saddle 9 1 Saddle Arm 10 1 Saddle Carriage 11 1 Left Weight Rest 12 1 Right Weight Rest 13 1 Carriage Handle 14 2 Adjustment Handle 15 1 Water Bottle Holder 16 1 Right Pedal 17 1 Left Pedal 18 1 Crank/Right Crank Arm 19 1 Left Crank Arm 20 1 Resistance Cable 21 1 Resistance Bracket 22 1 Resistance Spring 23 1 Resistance Magnet 24 1 Resistance Motor 25 1 Brake Knob 26 1 M4 Nut 27 1 Brake Shaft 28 1 Brake Spring 29 1 Brake Bracket 30 2 Brake Spacer 31 1 Idler 32 1 Cover Bracket 33 1 Right Hub Cover 34 1 Outer Belt Cover 35 1 Inner Belt Cover 36 1 Idler Cover 37 1 Left Hub Cover 38 1 Motor Cover 39 1 Brake Cover 40 1 Saddle Post Sleeve 41 1 Handlebar Sleeve 42 2 Crank Arm Cap 43 2 Snap Ring 44 2 Crank Bearing

45 1 Pulley 46 1 Drive Belt 47 1 Flywheel 48 1 Flywheel Axle 49 2 Flywheel Bearing 50 1 Flywheel Spacer 51 2 Wheel 52 2 Foot 53 2 Leveling Foot 54 4 Cap 55 1 Saddle Post Cap 56 1 Upper Wire 57 1 Reed Switch/Wire 58 1 Clamp 59 2 Hand Weight 60 1 Flywheel Washer 61 4 Clip Nut 62 2 Magnet 63 4 M8 x 20mm Flat Head Screw 64 6 M8 Locknut 65 1 M10 x 60mm Screw 66 1 Crank Screw 67 1 Bracket Spacer 68 1 M10 Locknut 69 4 M10 x 25mm Screw 70 2 M4 x 19mm Flange Screw 71 4 M6 x 15mm Screw 72 2 M8 x 45mm Bolt 73 2 M6 x 45mm Shoulder Screw 74 4 M4 x 10mm Screw 75 2 M12 Locknut 76 1 M5 x 35mm Bolt 77 1 M5 Locknut 78 1 Brake Bushing 79 4 M6 x 12mm Screw 80 11 M4 x 12mm Blunt Screw 81 15 M4 x 20mm Screw 82 1 Lower Wire 83 2 M12 Nut 84 1 Ground Screw 85 1 Wire Protector * – Assembly Tool

* – User’s Manual

Note: Specications are subject to change without notice. For information about ordering replacement parts, see

the back cover of this manual. *These parts are not illustrated.

EXPLODED DRAWING A

Model No. PFEX73920.0 R0919A

61 80

EXPLODED DRAWING B

Model No. PFEX73920.0 R0919A

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us:

• the model number and serial number of the product (see the front cover of this manual)

• the name of the product (see the front cover of this manual)

• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual)

LIMITED WARRANTY

IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4.

ICON Health & Fitness, 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 ten (10) years from the date of purchase. Parts and labor are warranted for one (1) year from the date of purchase.

This warranty extends only to the original purchaser (customer) and is not transferrable. ICON’s obligation under this warranty is limited to repairing or replacing, at ICON’s option, the product through one of

its authorized service providers. All repairs for which warranty claims are made must be preauthorized by ICON. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer may be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided by the following conditions: (1) if the product is used as a store display model, (2) if the product is purchased or transported outside the USA, (3) if all instructions and warnings in this manual are not followed, (4) if the product is abused or improperly or abnormally used, or (5) if the product is used for

commercial or rental purposes. No other warranty beyond that specically set forth above is authorized

by ICON.

ICON is not responsible or liable for the following damages: (1) indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; (2) damages with respect

to any economic loss, loss of property, loss of revenues or prots, loss of enjoyment or use, or costs of

removal or installation; or (3) other consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer.

The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of

merchantability or tness 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 the customer. This warranty provides specic legal rights; the customer

may have other rights that vary from state to state.

For warranty service, please call the telephone number on the front cover of this manual. Please be prepared to provide the model number and serial number of the product (see the front cover of this manual).

ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813

Pro-Form CLC User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual