Page 1
Model No. PFEX1495.0
Visit our website at
www.proform.com
new products, prizes,
fitness tips, and much more!
Serial No.
Serial
Number
Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if parts are
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
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USER'S MANUAL
1-888-533-1333
Mon.–Fri., 6 a.m.–6 p.m. MST
ON THE WEB:
www.proformservice.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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO OPERATE THE EXERCISE CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
PROFORM is a registered trademark of ICON IP, Inc.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING:
ions before using the exercise cycle.
t
1. Read all instructions in this manual and all
warnings on the exercise cycle before using
the exercise cycle. Use the exercise cycle only
as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the exercise cycle are adequately informed of all precautions.
3. Keep the exercise cycle indoors, away from
moisture and dust. Place the exercise cycle
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the exercise cycle to mount, dismount, and use it.
4. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
5. Keep children under the age of 12 and pets
away from the exercise cycle at all times.
6. Wear suitable athletic clothes and athletic
shoes while using the exercise cycle; do not
wear loose clothes that could become caught
on the exercise cycle.
To reduce the risk of serious injury, read the following important precau-
7. The exercise cycle should not be used by
persons weighing more than 250 lbs. (115 kg).
8. Always keep your back straight while using
the exercise cycle; do not arch your back.
9. If you feel pain or dizziness while exercising,
stop immediately and cool down.
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. The exercise cycle is intended for home use
only. Do not use the exercise cycle in
a commercial, rental, or institutional setting.
12. A warning decal has been placed on the exercise cycle in the location shown on page 4. If
the decal is missing or illegible, call the tollfree telephone number on the front cover of
this manual and order a free replacement
decal. Apply the decal in the location shown.
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.
3
Page 4
BEFORE YOU BEGIN
Congratulations for selecting the new PROFORM®GR
5 exercise cycle. Cycling is one of the most effective
7
exercises for increasing cardiovascular fitness, building
endurance, and toning the body. The GR 75 exercise
cycle offers a selection of features designed to let you
enjoy this healthful exercise in the convenience and
privacy of your home.
For your benefit, read this manual carefully before
you use the exercise cycle. If you have questions
after reading this manual, see the front cover of this
manual. To help us assist you, please note the product
Handlebar
Console
model number and serial number before contacting us.
he model number is PFEX1495.0. The serial number
T
can be found on a decal attached to the exercise cycle
(see the front cover of this manual for the location of
the decal).
To avoid a registration fee for any service needed
under warranty, you must register the exercise
cycle at www.proformservice.com/registration.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Fan
Handgrip Pulse Sensor
Seat
Seat Knob
Pedal/Strap
REAR
Levelling Foot
RIGHT SIDE
4
Page 5
ASSEMBLY
M8 Nylon
Locknut (10)–6
G
M8 Split Washer
(41)–10
M10 Nylon
Locknut (33)–4
M4 x 16mm
Screw (49)–4
M8 x 25mm Button
Screw (45)–6
M10 x 75mm Carriage Bolt (30)–4
M8 x 38mm Button
Screw (9)–2
To hire an authorized service technician to assemble the exercise cycle, call toll-free 1-800-445-2480.
Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included
tools and your own adjustable wrench and Phillips screwdriver .
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 on page 18. The number following the key number is
the quantity needed for assembly.
the parts bag, check to see if it has been preassembled.
Note: Some small parts may have been preassembled. If a part is not in
1. Identify the Front Stabilizer (2). See the inset drawing.
Attach a Wheel (14) to one end of the Front Stabilizer
with an M8 Nylon Locknut (10). Make sure that the
Wheel is oriented as shown and that it turns freely.
Next, align the four plastic posts on a Wheel Cover
(23) with the plastic posts on the Wheel, and press the
Wheel Cover onto the Wheel. Assemble the other
Wheel (not shown) in the same way
While another person lifts the front of the Frame (1),
attach the Front Stabilizer (2) to the Frame with two
M10 x 75mm Carriage Bolts (30) and two M10 Nylon
Locknuts (33) as shown.
2. While another person lifts the rear of the Frame (1),
attach the Rear Stabilizer (6) with two M10 x 75mm
Carriage Bolts (30) and two M10 Nylon Locknuts (33).
1
2
.
30
2
33
1
1
10
23
33
33
6
14
2
Post
5
30
Page 6
3. While another person holds the Upright (13) in the
position shown, connect the Upper Wire Harness (36)
o the Lower Wire Harness (55).
t
arefully pull the excess Upper Wire Harness (36) out
C
of the top of the Upright (13), and slide the Upright onto
the Frame (1). Be careful to avoid pinching the Wire
Harnesses. Next, attach the Upright with three M8 x
25mm Button Screws (45) and three M8 Split Washers
(41).
3
Be careful to avoid
pinching the wire
harnesses while
attaching the
upright.
13
45
41
41
4. Attach the Handlebar (15) to the Upright (13) with two
M8 x 38mm Button Screws (9).
45
1
4
36
55
15
9
13
6
Page 7
5. The Console (16) requires four “D” batteries (not
included); alkaline batteries are recommended. Press
he tab on the battery door and remove the battery
t
door. Insert four batteries into the Console as shown.
ake sure that the batteries are oriented as shown
M
by the markings on the battery door.
the battery door.
Then, reattach
5
6
1
Batteries
Batteries
Door
6. Hold the Console (16) near the Upright (13). Connect
the console wire to the Upper Wire Harness (36).
Insert the excess console wire and Upper Wire
Harness (36) down into the Upright (13). Next, attach
the Console (16) to the Upright with four M4 x 16mm
Screws (49).
7. Attach the Seat Frame (28) to the Frame (1) with three
M8 x 25mm Button Screws (45) and three M8 Split
ashers (41).
W
Be careful to avoid pinching the wires.
6
Console
Wire
49
36
Be careful to
avoid pinching
49
13
7
41
45
the wires.
45
16
41
45
1
28
7
Page 8
8. Turn the Seat Knob (11) counterclockwise and remove
it. Next, insert the Seat Post (5) into the Seat Frame
28). Press the Seat Post Endcap (54) into the lower
(
end of the Seat Post.
8
Next, align one of the adjustment holes in the Seat
Post (5) with the indicated hole in the Seat Frame (28).
Insert the Seat Knob (11) into the Seat Frame and the
Seat Post, and turn the Seat Knob clockwise until it is
Make sure that the Seat Knob is inserted
tight.
through one of the adjustment holes in the Seat
Post.
9. Attach the Seat (12) to the Seat Post (5) with four M8
Nylon Locknuts (10) and four M8 Split Washers (41).
Note: The Nylon Locknuts and the Split Washers may
be preattached to the underside of the Seat.
5
Adjustment
Holes
28
11
Hole
54
9
12
5
41
41
10
10. Identify the Left Pedal (24), which is marked with an
“L.” Using an adjustable wrench, firmly tighten the
Left Pedal
Crank (21). Tighten the Right Pedal (not shown)
clockwise
ighten both Pedals as firmly as possible.
T
using the exercise cycle for one week, retighten
the Pedals. For best performance, the Pedals must
be kept tightened.
Adjust the Left Pedal Strap (25) to the desired position, and press the end of the Pedal Strap onto the
tab on the Left Pedal (24).
Strap (not shown) in the same way.
11.Make sure that all parts are properly tightened before you use the exercise cycle. Note:
completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor.
counterclockwise
into the right arm of the Crank. Important:
into the left arm of the
After
Adjust the Right Pedal
10
21
25
24
Ta b
After assembly
10
is
8
Page 9
HOW TO OPERATE THE EXERCISE CYCLE
HOW TO ADJUST THE SEAT POST
For effective exer-
ise, the seat should
c
be at the proper
eight. As you
h
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 turn
the seat knob counterclockwise and
remove it. Next,
slide the seat post up or down, and align one of the
adjustment holes in the seat post with the indicated
hole in the seat frame. Insert the seat knob into the
seat frame and the seat post, and turn the knob clockwise until it is tight.
inserted through one of the adjustment holes in
the seat post.
Make sure that the seat knob is
Knob
Seat
Hole
HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal
traps, first pull the
s
ends of the straps off
he tabs on the ped-
t
als. Adjust the straps
to the desired position, and then press
the ends of the straps
back onto the tabs.
HOW TO LEVEL THE EXERCISE CYCLE
If the exercise cycle
rocks on your floor
during use, turn one
or both of the levelling feet beneath the
rear stabilizer until
the rocking motion is
eliminated.
Levelling
Feet
Ta b
S
trap
9
Page 10
Fan
Button
Program
Profiles
ncrease
I
utton
B
Program/Manual
Button
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 pedals can be changed
with the touch of a button. As you pedal, the console
will provide continuous exercise feedback. You can
even measure your heart rate using the built-in handgrip pulse sensor.
In addition, the console features two pulse programs
that change the resistance of the pedals and help you
to maintain a steady pedaling pace to keep your heart
rate near a target heart rate setting while you exercise.
The console also offers two preset programs. Each
program 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.
To use the manual mode of the console, see the
instructions at the right. T
page 12. To use a preset program, see page 13.
Before using the console, make sure that batteries are
installed (see assembly step 5 on page 7). If there is a
sheet of clear plastic on the display
o use a pulse program,
Program
Indicator
, remove the plastic.
Display
see
Pace
Guide
HOW TO USE THE MANUAL MODE
Turn on the console.
Decrease
Button
1
To turn on the console, press the Increase button
or begin pedaling. The pace guide will light for a
moment; the console will then be ready for use.
Select the manual mode.
2
When the power is turned on, the manual mode
will be selected. If you have selected a program,
reselect the manual mode by pressing the
Program/Manual button repeatedly until no program indicators (see the drawing above) appear
along the left side of the display.
Change the resistance of the pedals as desired.
3
As you pedal,
change the resis
tance of the pedals
by pressing the
Increase and
Decrease buttons.
There are ten resistance levels. Note:
it will take a moment for the pedals to reach the
selected resistance level.
-
After the buttons are pressed,
10
Page 11
onitor your progress with the display.
M
4
The upper half of
the display will
show the elapsed
time, the distance
you have pedaled,
nd the resistance
a
level of the pedals.
The display will change from one mode to the
next every few seconds.
The lower half of
the display will
show your pedaling speed and the
approximate number of calories you
have burned. The
display will change from one mode to the other
every few seconds. The lower half of the display
will also show your heart rate when you use the
handgrip pulse sensor (see step 5). Note: When a
program is selected (except for pulse program 1),
the display will show the time remaining in the
program instead of the elapsed time.
Note: The console can display speed and distance in either miles or kilometers. The letters
“MPH” or “KM/H” will appear in the lower half of
the display to show which unit of measurement is
selected. To change the unit of measurement, first
hold down the
Program/Manual
button for several
seconds. An “E”
(for English) or an
“M” (for metric) will
appear in the dis-
. Press the
play
Increase button to change the unit of measurement. When the desired unit of measurement is
selected, press the Program/Manual button again.
Note: When the batteries are replaced, it may be
necessary to reselect the desired unit of measurement.
Next, hold the handgrip pulse sensor with your
palms resting on the contacts. When your pulse
s detected, the heart-shaped indicator in the
i
lower half of the display will flash each time your
eart beats, and your heart rate will be shown.
h
For the most accurate heart rate reading, continue
to hold the handgrip pulse sensor for about 30
seconds. Note: If you continue to hold the handgrip pulse sensor, the display will show your heart
rate for about 30 seconds. The display will then
show your heart rate along with the other modes.
If your heart rate is not shown, make sure that
your hands are positioned as described. Avoid
moving your hands excessively or squeezing the
metal contacts too tightly. For optimal performance, periodically clean the metal contacts
using a soft cloth;
or chemicals.
Turn on the fan if desired.
never use alcohol, abrasives,
6
To turn on the fan at low speed, press the fan
button. To turn on the fan at high speed, press
the fan button a second time. To turn off the fan,
press the fan button a third time. Note: If the fan
is turned on but the pedals are not moved for thirty seconds, the fan will automatically turn off to
conserve the batteries.
Slide the thumb tab
on the right side of
the fan to adjust
the angle of the
fan.
When you are finished exercising, the console
7
will automatically turn off.
If the pedals are not moved for a few seconds, the
time will begin to flash and the console will pause.
If the pedals are not moved for a few minutes,
the console will turn off and the display will be
reset.
Thumb
Tab
Measure your heart rate if desired.
5
If there are
sheets of clear
plastic on the
metal contacts
on the handgrip
pulse sensor,
remove them.
Contacts
11
Page 12
OW TO USE A PULSE PROGRAM
H
Pulse program 1 is designed to keep your heart rate
within a set range during your workout. Pulse program
is designed to keep your heart rate near a target
2
heart rate setting that you select.
Follow the steps below to use a pulse program.
Begin pedaling to start the program.
5
ulse program 1 i
P
divided into several time periods of different
engths. One target heart rate is programmed for
l
each period.
long (you may choose to use only part of the program). The same target heart rate is programmed
for the entire program.
s 30 minutes long, and is
Pulse program 2 is sixty minutes
Turn on the console.
1
See step 1 on page 8.
Select a pulse program.
2
To select pulse
program 1 or 2,
press the
Program/Manual
button repeatedly
until the number 1
or 2 appears
along the left side
of the display.
Enter a target heart rate.
3
If pulse program 1 is selected, the maximum
target heart rate setting for the program will flash
in the display (see the drawing above). Press the
Increase and Decrease buttons to change the
setting, if desired (see EXERCISE INTENSITY
on page 15). If the maximum target heart rate
setting is increased or decreased, the intensity
level of the entire program will increase or
decrease.
During the program, the console will regularly
compare your heart rate to the target heart rate
setting. If your heart rate is too far below or above
the target heart rate setting, the resistance of the
pedals will automatically increase or decrease to
being your heart rate closer to the target heart rate
setting. Note: If the resistance level is too high or
too low, you can override it by pressing the
Increase and Decrease buttons. However, when
the console compares your heart rate to the target heart rate setting, the resistance may automatically change.
After the first minute of the program, the pace
guide will help you to maintain a steady pedaling
pace. When one of the two lower indicators
lights, increase your pace; when one of the two
upper indicators lights, decrease your pace.
When the center indicator lights, maintain your
current pace.
intended only to provide a goal. Make sure to
pedal at a pace that is comfortable for you.
Important: The pace guide is
If pulse program 2 is selected, the target heart
rate setting for the entire program will flash in the
display. Press the Increase and Decrease buttons
to change the setting, if desired (see EXERCISE
INTENSITY on page 15).
Hold the handgrip pulse sensor.
4
It is not necessary to hold the handgrip pulse
sensor continuously during a pulse program;
however, you must hold the handgrip pulse sensor frequently.
grip pulse sensor
metal contacts for at least 30 seconds. Note:
When you are not holding the handgrip pulse
sensor, the letters “PLS” will appear in the display
instead of your heart rate.
Each time you hold the hand-
, keep your hands on the
The display will show the time remaining in pulse
program 1, or the elapsed time in pulse program
2. If you stop pedaling for a few seconds, the
program will pause and the time will flash in the
display. To restart the program, simply resume
pedaling.
Monitor your progress with the display.
6
See step 4 on page 11.
12
Page 13
Turn on the fan if desired.
7
ee step 6 on page 11.
S
hen you are finished exercising, the console
W
8
will automatically turn off.
See step 7 on page 11.
HOW TO USE A PRESET PROGRAM
Preset programs 3 and 4 automatically change the
resistance of the pedals and prompt you to increase or
decrease your pedaling pace as they guide you through
effective workouts. The profiles printed on the left side
of the display show how the resistance level and the
target pace will change during the preset programs.
Follow the steps below to use a preset program.
Turn on the console.
1
See step 1 on page 8.
automatically change to the resistance level that
is programmed for the next period. Note: If the
esistance level is too high or too low, you can
r
override it by pressing the Increase and
ecrease buttons. However, when the current
D
period ends, the resistance level will automatically change if a different resistance level is programmed for the next period.
During the program, the pace guide will prompt
you to increase or decrease your pedaling pace.
When one of the two lower indicators lights,
increase your pace; when one of the two upper
indicators lights, decrease your pace. When the
center indicator lights, maintain your current
Important: The pace guide is intended
pace.
only to provide a goal. Make sure to pedal at a
pace that is comfortable for you.
Select a preset program.
2
To select preset
program 3 or 4,
press the
Program/Manual
button repeatedly
until the number 3
or 4 appears
along the left side
of the display. When a preset program is selected, the display will show how long the program
will last.
Begin pedaling to start the program.
3
Each preset program consists of several time
periods of different lengths. One resistance level
and one target pace are programmed for each
period.
At the end of each period of the program, the
resistance level will flash in the display for a few
seconds.
The resistance of the pedals will then
The display will show the time remaining in the
program. If you stop pedaling for a few seconds,
the program will pause and the time will flash in
the display. To restart the program, simply resume
pedaling.
Monitor your progress with the display.
4
See step 4 on page 11.
Measure your heart rate if desired.
5
See step 5 on page 11.
Turn on the fan if desired.
6
See step 6 on page 11.
When you are finished exercising, the console
7
will automatically turn off.
See step 7 on page 11.
13
Page 14
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the exercise cycle regularly. Replace any worn parts immediately.
To clean the exercise cycle, use a damp cloth and a
small amount of mild detergent.
damage to the console, keep liquids away 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. To replace the batteries, see
assembly step 5 on page 7.
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, the left side shield must be removed.
Turn the Crank (21) to the position shown. Using an
adjustable wrench, turn the Left Pedal (24) clockwise
and remove it. Next, remove the indicated M4 x
25mm Screws (42) and the indicated M4 x 16mm
Screws (49). Then, carefully remove the Left Side
Shield (17).
Important: To avoid
Next, locate the Reed Switch (43). Turn the Crank
(21) until the Magnet (38) is aligned with the Reed
Switch. Loosen, but do not remove, the indicated M4 x
16mm Screw (49). Slide the Reed Switch slightly closer to or away from the Magnet, and then retighten the
Screw. Turn the Crank for a moment. Repeat until the
console displays correct feedback. When the Reed
Switch is correctly adjusted, reattach the left side
shield and the left pedal.
38
43
21
HOW TO LEVEL THE EXERCISE CYCLE
49
24
49
42
21
49
17
42
42
If the exercise cycle rocks on your floor during use,
see HOW TO LEVEL THE EXERCISE CYCLE on
page 9.
49
42
14
Page 15
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
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.
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 determin
ing heart rate trends in general.
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
gy. Only after the first few minutes of exercise does
your body begin to use stored
f your goal is to burn fat, adjust the intensity of your
I
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.
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.
carbohydrate
fat
calories for energy.
calories for ener-
To find the proper heart rate for you, first find your age
at the bottom 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 lowest number is the recommended heart rate for
fat burning; the middle number is the recommended
heart rate for maximum 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, plan 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 make exercise a regular and enjoyable part of your everyday life.
15
Page 16
SUGGESTED STRETCHES
he correct form for several basic stretches is shown at the right.
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Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
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.
1
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.
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.
2
3
4
16
Page 17
NOTES
17
Page 18
PART LIST—Model No. PFEX1495.0 R1105A
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2
3
4 2 Stabilizer Endcap
5 1 Seat Post
6 1 Rear Stabilizer
7 2 Handlebar Endcap
8 2 Foam Grip
9 2 M8 x 38mm Button Screw
10 7 M8 Nylon Locknut
11 1 Seat Knob
12 1 Seat
13 1 Upright
14 2 Wheel
15 1 Handlebar
16 1 Console
17 1 Left Side Shield
18 1 Right Side Shield
19 1 Resistance Motor
20 1 Upright Endcap
21 1 Crank/Pulley
22 1 Reed Switch Clamp
23 2 Wheel Cover
24 1 Left Pedal
25 1 Left Pedal Strap
26 1 Right Pedal
27 4 Motor Screw
28 1 Seat Frame
29 1 Stop Bolt
1 Front Stabilizer
1 Spring
30 4 M10 x 75mm Carriage Bolt
1 1 Pillow Block
3
2 1 Idler Block
3
33 4 M10 Nylon Locknut
34 4 M5 Washer
35 2 Levelling Foot
36 1 Upper Wire Harness
37 1 Flywheel
38 1 Magnet
39 1 Right Pedal Strap
40 1 “C”-magnet
41 10 M8 Split Washer
42 4 M4 x 25mm Screw
43 1 Reed Switch/Wire
44 1 Crank Bearing Set
45 6 M8 x 25mm Button Screw
46 1 M4 x 16mm Round Head Screw
47 4 Pillow Block Screw
48 1 Drive Belt
49 9 M4 x 16mm Screw
50 1 Idler Block Screw
51 2 M6 Nut
52 2 Frame Bushing
53 1 Resistance Cable
54 1 Seat Post Endcap
55 1 Lower Wire Harness
56 4 M4 x 12mm Screw
# 1 User’s Manual
# 2 Assembly Tool
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
18
Page 19
1
2
3
4
4
5
7
8
10
12
13
15
16
17
18
22
25
24
26
39
36
37
40
43
44
6
48
19
30
30
33
33
33
49
41
42
49
49
34
45
45
45
41
41
41
27
38
21
55
53
7
49
49
42
41
10
47
34
28
9
20
11
56
56
52
52
56
54
41
45
45
41
45
41
23
23
14
31
47
35
35
50
32
10
42
49
42
46
29
51
10
10
EXPLODED DRAWING—Model No. PFEX1495.0 R1105A
19
Page 20
HOW TO ORDER REPLACEMENT PARTS
o order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give
T
the following information:
• the MODEL NUMBER of the product (PFEX1495.0)
• the NAME of the product (PROFORM GR 75 exercise cycle)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see pages 18 to 19)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.
All repairs for which warranty claims are made must be pre-authorized by ICON. If the product is shipped
to a service center, freight charges to and from the service center will be the customer’s responsibility. For
in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend
to any product or 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 con
nection with the use or performance of the product or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above
limitation may not apply to you.
-
This warranty gives you specific legal rights.
ICON HEAL
Part No. 233171 R1105A Printed in China © 2005 ICON IP, Inc.
TH & FITNESS, INC., 1500 S. 1000 W
You may also have other rights which vary from state to state.
., LOGAN, UT 84321-9813
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