www.proform.com
Model No. PFEL53408.1
Serial No.
Write the serial number in the
space above for reference.
Serial
Number
Decal
QUESTIONS?
If you have questions, or if parts are
damaged or missing, DO NOT
CONTACT THE STORE; please
contact Customer Care.
USERʼS MANUAL
IMPORTANT: You must note the
product model number and serial
number (see the drawing above)
before contacting us:
CALL TOLL-FREE:
1-888-533-1333
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
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.
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
AINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
M
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the
warning decal(s). If a decal is missing or
illegible, see the front cover of this
manual and request a free replacement
decal. Apply the decal in the location
shown. Note: The decal(s) may not be
shown at actual size.
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your elliptical
xerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
e
through the use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of the elliptical exerciser are
adequately informed of all precautions.
3. Your elliptical exerciser is intended for home
use only. Do not use your elliptical exerciser
in a commercial, rental, or institutional setting.
4. Keep the elliptical exerciser indoors, away
from moisture and dust. Place the elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is at least 3 ft. (0.9 m)
of clearance in the front and rear of your
elliptical exerciser and 2 ft. (0.6 m) on each
side
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Wear appropriate exercise clothes when
exercising; do not wear loose clothes that
could become caught on your elliptical exerciser. Always wear athletic shoes for foot
protection.
9. Hold the handgrip pulse sensor or the upper
body arms when mounting, dismounting, or
using your elliptical exerciser.
10. Keep your back straight while using your
elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device.
Various factors, including the userʼs movement, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
12. When you stop exercising, allow the pedals
to slowly come to a stop.
13. If you feel pain or dizziness while exercising,
stop immediately and cool down.
6. Keep children under age 12 and pets away
from your elliptical exerciser at all times.
7. Your elliptical exerciser should not be used
by persons weighing more than 250 lbs.
(113 kg).
14. Use your elliptical exerciser only as
described in this manual.
3
BEFORE YOU BEGIN
Thank you for selecting the revolutionary PROFORM
RGO STRIDER 3.0 elliptical exerciser. The ERGO
E
STRIDER 3.0 elliptical exerciser provides an impressive 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 elliptical exerciser. If you have ques-
tions after reading this manual, please see the back
cover of this manual. To help us assist you, note the
product model number and serial number before con-
Upper Body Arm
®
tacting us. The model number and the location of the
erial number decal are shown on the front cover of
s
this manual.
To avoid a registration fee for any service needed
under warranty, you must register the elliptical
exerciser at www.proformservice.com/registration.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Pulse Sensor
Fan
Console
Pedal Disc
Water Bottle Holder*
Wheel
Pedal
*Water bottle is not included
4
ASSEMBLY
M10 x 70mm Patch Screw (75)–6
M4 x 16mm
Screw (84)–14
M4 x 32mm Screw
(95)–2
M6 x 16mm Patch
Screw (80)–2
M6 x 36mm Bolt
(76)–4
Wave Washer
(88)–2
M6 Locknut
(77)–6
M10 x 20mm Patch
Screw (79)–4
M10 x 35mm Shoulder
Screw (63)–2
M4 x 12mm
Screw (35)–10
M4 x 16mm
Round Head
Screw (94)–4
M6 x 16mm x
1.5mm Washer
(36)–2
M10 Black Split
Washer (96)–6
M6 x 25mm x
1.5mm Washer
(33)–2
M6 x 71.5mm Shoulder Bolt (31)–2
M10 Bright Split
Washer (78)–4
To hire an authorized service technician to assemble the elliptical exerciser, call 1-800-445-2480.
ssembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
A
packing materials. Do not dispose of the packing materials until assembly is completed.
Assembly requires the included tool(s) and your own Phillips screwdriver , adjustable
wrench , and rubber mallet .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The
number following the parentheses is the quantity needed for assembly. Note: Some small parts may have
been preassembled. If a part is not in the hardware kit, check to see if it has been preassembled.
5
.
1
To make assembly easier, read the
nformation on page 5 before you begin.
i
While another person lifts the rear of the Frame
(1), attach a Frame Cover (48) to the Frame
with two M4 x 16mm Screws (84).
Repeat this step to attach the other Frame
Cover (48).
1
48
2. Attach a Wheel (50) to the front of the Frame
(1) with an M10 x 35mm Shoulder Screw (63).
Repeat this step to attach the other Wheel
(50).
84
1
84
2
63
50
48
1
50
63
6
3. Have another person hold the Upright (2) near
the Frame (1).
Locate the wire tie in the Upright (2). Tie the
lower end of the wire tie to the Wire Harness
(49). Next, pull the upper end of the wire tie
upward out of the top of the Upright. Then, untie
and discard the wire tie. Tip: To prevent the
Wire Harness from falling inside the Upright,
secure the Wire Harness with a rubber band.
3
Wire Tie
Slide the Upright (2) onto the Frame (1).
Tip: Avoid pinching the Wire Harness (49).
Attach the Upright (2) with four M10 x 20mm
Patch Screws (79) and four M10 Bright Split
Washers (78). Tip: Start all four Patch Screws
before tightening any of them.
4. Tip: Avoid pinching the Wire Harness (49)
during this step.
Orient the Water Bottle Holder (5) as shown
and slide it onto the Upright (2). Attach the
Water Bottle Holder with two M4 x 32mm
Screws (95).
Slide the Console Cover (32) onto the Upright
(2) and move it downward to the Water Bottle
Holder (5). Then, insert the Console Bracket (3)
into the top of the Upright. Attach the Console
Bracket with four M4 x 12mm Screws (35).
2
Avoid pinching the
Wire Harness (49)
79
78
79
78
49
1
4
49
35
2
5
78
79
3
32
Avoid pinching the
Wire Harness (49)
35
95
7
5. The Console (4) can use four D batteries (not
included); alkaline batteries are recommended.
MPORTANT: If the Console has been
I
exposed to cold temperatures, allow it to
warm to room temperature before inserting
batteries. Otherwise, you may damage the
onsole displays or other electronic compo-
c
nents. Remove the battery cover, insert the
batteries into the battery compartment, and
reattach the battery cover. Make sure to orient
the batteries as shown by the diagram
inside the battery compartment.
To purchase an optional AC adapter, contact
the store where you purchased this product
or call the telephone number on the cover of
this manual. To avoid damaging the console,
use only a manufacturer-supplied AC
adapter. Plug one end of the AC adapter into
the jack on the console; plug the other end into
an outlet installed in accordance with all local
codes and ordinances.
5
Battery
Cover
Batteries
4
Screws
6. While a second person holds the Console (4)
near the Upright (2), connect the console wire
to the Wire Harness (49).
Tip: Avoid pinching the wires. Attach the
Console (4) to the Upright (2) with four M4 x
16mm Screws (84).
6
Avoid pinching
the wires
4
Console Wire
49
2
84
32
84
8
7. Slide the Console Cover (32) (see the drawing
in step 6) upward to the Console (4). Attach the
onsole Cover with four M4 x 16mm Round
C
Head Screws (94).
7
4
94
32
94
8. Identify the Left Pedal (12), which is marked
with an “L” sticker.
Attach the Left Pedal (12) to the left Pedal Arm
(14) with three M10 x 70mm Patch Screws (75),
three M10 Black Split Washers (96), and an M4
x 16mm Screw (84).
Repeat this step on the right side of the
elliptical exerciser.
8
14
12
96
96
84
75
9
9. Identify the Left Upper Body Arm (8), which is
marked with a “Left” sticker. Orient the Left
Upper Body Arm and the left Upper Body Leg
(6) as shown; make sure that the hexagonal
oles are in the indicated location.
h
9
Slide the Left Upper Body Arm (8) onto the left
Upper Body Leg (6). Attach the Left Upper
Body Arm with two M6 x 36mm Button Bolts
(76) and two M6 Locknuts (77); make sure that
the Locknuts are inside the hexagonal
holes.
Repeat this step for the Right Upper Body
Arm (9) and the right Upper Body Leg (6).
8
9
77
76
Hexagonal
Holes
76
6
77
6
10. Apply a generous amount of the included
grease to the axles on the Upright (2). Then,
apply a small amount of grease to two Wave
Washers (88).
Slide a Wave Washer (88) onto each axle.
10
Grease
88
2
Axle
88
Grease
10
11. Identify an Inner Pivot Cover (19). Orient the
Inner Pivot Cover and the right Upper Body Leg
(6) as shown.
Slide the Inner Pivot Cover (19) and the right
Upper Body Leg (6) onto the right axle on the
Upright (2).
Attach the right Upper Body Leg (6) to the axle
with an M6 x 16mm Patch Screw (80) and an
M6 x 25mm x 1.5mm Washer (33).
11
19
Identify and orient an Outer Pivot Cover (16) as
shown. Then, slide the Outer Pivot Cover onto
the outer side of the right Upper Body Leg (6).
Attach the Inner and Outer Pivot Covers (19,
16) with two M4 x 16mm Screws (84).
Repeat this step for the left side of the elliptical exerciser.
12. Apply a small amount of grease to the barrel of
an M6 x 71.5mm Shoulder Bolt (31).
Have another person hold the right Pedal Arm
(14) inside the bracket on the right Upper Body
Leg (6).
Attach the right Pedal Arm (14) to the right
Upper Body Leg (6) with the M6 x 71.5mm
Shoulder Bolt (31), an M6 x 16mm x 1.5mm
Washer (36), and an M6 Locknut (77).
Identify the Right Outer Leg Cover (20) and the
Right Inner Leg Cover (21), which are marked
with “Right” stickers, and orient them as shown.
12
2
35
84
77
21
36
33
6
14
80
16
6
Grease
20
31
Attach the Right Outer Leg Cover (20) and the
Right Inner Leg Cover (21) around the right
Upper Body Leg (6) with three M4 x 12mm
Screws (35).
Repeat this step for the left side of the elliptical exerciser.
13. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the
elliptical exerciser.
11
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO MOVE THE ELLIPTICAL EXERCISER
o move the elliptical exerciser, stand in front of it,
T
place one foot against one of the wheels, and firmly
hold the upper end of the upright. Pull the upright forward until you can move the elliptical exerciser on the
wheels. Carefully move the elliptical exerciser to the
desired location and then lower it to the floor. To
decrease the risk of injury, do not attempt to move
the elliptical exerciser over an uneven surface.
Upright
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, hold the upper body
arms and step onto the pedal that is in the lowest
position. Next, step onto the other pedal. Push the
pedals until they begin to move with a continuous
motion.
Note: The pedal discs can turn in either direction.
It is recommended that you turn the pedal discs in
the direction shown by the arrow; however, for
variety you can turn the pedal discs in the opposite direction.
Upper Body Arms
Wheel
Place
your foot
here
Pedals
Pedal Disc
To dismount the elliptical exerciser, wait until the pedals come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops.
When the pedals are stationary, step off the higher
pedal first. Then, step off the lower pedal.
12
CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. When you use the manual mode of the
console, you can change the resistance of the pedals
with the touch of a button. As you exercise, the console will provide continuous exercise feedback. You
can even measure your heart rate using the handgrip
pulse sensor.
The console also offers six preset workouts. Each preset workout automatically changes the resistance of
the pedals and prompts you to increase or decrease
your pedaling pace as it guides you through an effective workout.
To use the manual mode, see page 14. To use a
preset workout, see page 16.
13
HOW TO USE THE MANUAL MODE
4. Follow your progress with the displays.
Note: If there is a sheet of clear plastic on the face of
he console, remove the plastic.
t
. Press the decrease button or begin pedaling to
1
turn on the console.
When you turn on the console, the display will light
and the console will be ready for use.
2. Select the manual mode.
When you turn on the console, the manual mode
will be selected. If you have selected a workout,
reselect the manual mode by pressing the Select
button repeatedly until zeroes appear in the upper
display.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change the resistance of the pedals
by pressing the increase and decrease buttons.
Note: After you press the buttons, it will take a
moment for the pedals to reach the selected resistance level.
The lower left
isplay—This display
d
can show the elapsed
ime and the distance
t
(total number of revolutions) that you have
pedaled.
The lower right display—This display can
show your pedaling
speed (in revolutions
per minute) and the
approximate number of
calories you have
burned. When you use the handgrip pulse sensor,
the lower right display will also show your heart
rate (see step 5 on page 15).
The upper display—
The upper display is
the priority display. The
priority display can
show the elapsed time,
the distance that you
have pedaled, your
pedaling speed, or the approximate number of
calories you have burned. Press the Display Mode
button repeatedly until the priority display shows
the information that you are most interested in
viewing. Note: While information is shown in the
priority display, the information will not be shown in
the lower left or the lower right display.
14
5. Measure your heart rate if desired.
If there are sheets of
lear plastic on the
c
metal contacts on
he handgrip pulse
t
sensor, remove the
plastic. In addition,
make sure that your
hands are clean. To
measure your heart
rate, hold the handgrip pulse sensor with
your palms resting
against the metal contacts. Avoid moving your
hands or gripping the contacts tightly.
When your pulse is
detected, a heartshaped symbol will
flash in the display and
then your heart rate
will be shown. For the
most accurate heart
rate reading, hold the contacts for at least 15 seconds.
Contacts
If your heart rate is not shown, make sure that
your hands are positioned as described. Be careful not to move your hands excessively or to
queeze the metal contacts tightly. For optimal
s
performance, clean the metal contacts using a soft
loth; never use alcohol, abrasives, or chemi-
c
cals to clean the contacts.
6. Turn on the fan if desired.
The fan has high and low speed settings. Press
the Fan button repeatedly to select a fan speed or
to turn off the fan. Note: If the pedals do not move
for about thirty seconds, the fan will turn off automatically.
7. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, the
console will pause, and the time will flash in the
display.
If the pedals do not move for about five minutes,
the console will turn off and the display will be
reset.
15
HOW TO USE A PRESET WORKOUT
1. Press the decrease button or begin pedaling to
urn on the console.
t
hen you turn on the console, the display will light
W
and the console will be ready for use.
2. Select a preset workout.
To select a preset
workout, press the
Select button repeatedly until the number
1, 2, 3, 4, 5, or 6
appears in the upper
display.
3. Press the Start button or begin pedaling to
start the workout.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the decrease and increase but-
ons. However, when the current segment ends,
t
the pedals will automatically adjust to the resis-
ance level for the next segment.
t
If you stop pedaling for several seconds, the workout will pause, and the time will flash in the display. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the workout ends.
4. Follow your progress with the displays.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
Each workout is divided into 20, 30, or 45 oneminute segments. One resistance level and one
target pace are programmed for each segment.
Note: The same resistance level and/or target
pace may be programmed for two or more consecutive segments.
During the workout, you will also be prompted to
keep your pedaling pace near the target pace for
the current segment. When the GO FASTER indicator is lit, increase your pace. When the GO
SLOWER indicator is lit, decrease your pace.
When the center indicator is lit, maintain your current pace. IMPORTANT: The target pace is
intended only to provide motivation. Make sure
to pedal at a pace that is comfortable for you.
6. Turn on the fan if desired.
See step 6 on page 15.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 15.
16
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical exerciser
egularly. Replace any worn parts immediately.
r
o clean the elliptical exerciser, use a damp cloth and
T
a small amount of mild soap. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING
If the console displays become dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 5 on page 8
for replacement instructions. If the handgrip pulse sensor does not function properly, see step 5 on page 15.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted. First, remove all of
the screws from both shields; there are four sizes of
screws in the shields—note which size of screw
you remove from each hole. Then, gently pry the
shields away from the frame.
HOW TO ADJUST THE BELT
If you can feel the pedals slip while you are pedaling,
ven when the resistance of the pedals is at the high-
e
est setting, the Belt (46) may need to be adjusted.
First, remove all the screws from both shields; there
are four sizes of screws in the shields—note
which size of screw you remove from each hole.
Then, gently pry the shields away from the frame.
Next, turn the
Belt Adjustment
Screw (72) until
the Belt (46) is
tight. Then, reattach the shields.
Note: If you have
questions as to
which screw
should be in
which hole, see
EXPLODED
DRAWING B on page 23 and the PART LIST on page
21.
72
46
Next, locate the
Reed Switch (58).
Turn the Left
Pedal Disc (26)
until the Magnet
(41) is aligned
with the Reed
Switch. Loosen,
but do not
remove, the indicated M4 x 12mm
Screw (35). Slide
the Reed Switch slightly closer to or away from the
Magnet, and then retighten the Screw. Rock the Left
Pedal Disc forward and backward just enough that the
Magnet passes the Reed Switch repeatedly. Repeat
until the console displays correct feedback. When the
Reed Switch is correctly adjusted, reattach the
shields. Note: If you have questions as to which screw
should be in which hole, see EXPLODED DRAWING
B on page 23 and the PART LIST on page 21.
58
35
41
26
17
EXERCISE GUIDELINES
WARNING: B
this or any exercise program, consult your
physician. This is especially important for
persons over age 35 or persons with preexisting 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 determining heart rate trends in general.
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
efore beginning
Burning Fat—To burn fat effectively, you must exer-
cise 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.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
18
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the
right. Move slowly as you stretch—never bounce.
. Toe Touch Stretch
1
Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Hamstrings, back
of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.
1
2
3
4
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quadriceps
and hip muscles.
5
19
NOTES
20
PART LIST—Model No. PFEL53408.1 R0309A
ey No. Qty. Description Key No. Qty. Description
K
11Frame
21Upright
31Console Bracket
41Console
51Water Bottle Holder
62Upper Body Leg
71Resistance Wheel
81Left Upper Body Arm
91Right Upper Body Arm
10 2 Foam Grip
11 2 Upper Cap
12 1 Left Pedal
13 1 Right Pedal
14 2 Pedal Arm
15 2 Pedal Bracket
16 2 Outer Pivot Cover
17 2 Inner Bushing Set
18 2 Outer Bushing Set
19 2 Inner Pivot Cover
20 1 Right Outer Leg Cover
21 1 Right Inner Leg Cover
22 1 Left Outer Leg Cover
23 4 Pedal Arm Bushing Set
24 1 Crank Assembly
25 1 Crank Arm
26 1 Left Pedal Disc
27 1 Right Pedal Disc
28 1 Left Inner Leg Cover
29 4 Bearing Assembly
30 2 Pedal Arm Cover
31 2 M6 x 71.5mm Shoulder Bolt
32 1 Console Cover
33 4 M6 x 25mm x 1.5mm Washer
34 4 Cosmetic Button Screw
35 10 M4 x 12mm Screw
36 2 M6 x 16mm x 1.5mm Washer
37 2 26.5mm x 20.5mm Wave Washer
38 2 Crank Bearing
39 1 Crank Spacer
40 1 Crank Arm Spacer
41 2 Magnet
42 1 Extension Wire
43 1 M6 Washer
44 1 Left Shield
45 1 Right Shield
46 1 Belt
47 2 Foot
48 2 Frame Cover
49 1 Wire Harness
50 2 Wheel
51 1 Flywheel
52 1 Idler
53 1 C-magnet
54 1 Resistance Motor
55 1 Motor Bracket
56 1 Resistance Arm
57 1 Clamp
58 1 Reed Switch/Wire
59 1 Magnet Spacer
60 1 Key
61 1 Square Nut
62 1 M6 x 18mm Hex Screw
63 2 M10 x 35mm Shoulder Screw
64 1 Flywheel Bolt
65 1 C-magnet Bolt
66 1 Idler Bolt
67 1 Key Screw
68 1 Crank Arm Screw
69 4 Resistance Motor Bolt
70 4 Resistance Motor Nut
71 4 Motor Bracket Screw
72 1 Belt Adjustment Screw
73 1 M4 x 45mm Screw
74 2 M8 Locknut
75 6 M10 x 70mm Patch Screw
76 4 M6 x 36mm Button Bolt
77 6 M6 Locknut
78 4 M10 Bright Split Washer
79 4 M10 x 20mm Patch Screw
80 4 M6 x 16mm Screw
81 4 M8 x 12mm Button Screw
82 1 M10 Locknut
83 7 M6 Star Washer
84 20 M4 x 16mm Screw
85 2 Flywheel Spacer
86 8 M5 x 20mm Screw
87 1 M4 x 10mm Screw
88 2 Wave Washer
89 1 M5 x 15mm Screw
90 3 M6 Washer
91 1 M4 x 63mm Screw
92 11 M4 x 20mm Screw
93 1 M4 x 35mm Screw
94 4 M4 x 16mm Round Head Screw
95 2 M4 x 32mm Screw
96 6 M10 Black Split Washer
97 1 #8 x 1/2" Clamp Screw
98 1 #8 x 1/2" Tek Ground Screw
*–Userʼs Manual
*–Assembly Tool
*–Grease Packet
*–Wire Tie
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
21
EXPLODED DRAWING A—Model No. PFEL53408.1 R0309A
2
3
4
5
6
6
8
9
10
10
11
11
12
13
14
14
15
15
17
17
18
18
23
23
23
23
75
75
76
77
76
77
78
78
79
79
80
80
84
35
35
84
84
95
32
94
78
84
84
49
96
96
96
96
33
29
29
88
88
29
29
16
20
31
77
21
35
35
19
84
84
35
77
31
22
19
84
84
16
33
28
36
36
35
79
22
1
24
25
26
27
38
38
39
40
41
41
42
44
45
46
47
47
48
48
50
50
51
52
53
54
55
56
57
58
59
85
85
43
61
62
63
63
64
65
66
67
68
69
70
71
72
81
74
82
90
73
92
92
86
97
86
89
92
92
92
86
60
83
83
83
87
7
84
93
91
74
83
90
90
92
98
34
92
33
80
30
30
80
33
86
37
37
92
EXPLODED DRAWING B—Model No. PFEL53408.1 R0309A
23
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
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 five (5) years from the date
of purchase. Parts and labor are warranted for ninety (90) days from the date of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to
a service center, freight charges to and from the service center will be the customerʼs responsibility. For
replacement parts shipped while the product is under warranty, the customer will be responsible for a
minimal handling charge. For in-home service, the customer will be responsible for a minimal trip
charge. This warranty does not extend to any damage to a product caused by or attributable to freight
damage, abuse, misuse, improper or abnormal usage, or repairs not provided by an ICON authorized
service center; products used for commercial or rental purposes; or products used as store display
models. No other warranty beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or
other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties
of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms
set forth herein. Some states do not allow limitations on how long an implied warranty lasts.
Accordingly, the above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights that vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 280289 R0309A Printed in China © 2009 ICON IP, Inc.
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