Model No. PFEVEL83913.0
Serial No.
Write the serial number in the space
above for reference.
Serial Number
Decal (under frame)
CUSTOMER SERVICE
UNITED KINGDOM
Call: 08457 089 009
From Ireland: 053 92 36102
Website: www.iconsupport.eu
E-mail: csuk@iconeurope.com
Write:
ICON Health & Fitness, Ltd.
c/o HI Group PLC
Express Way
CASTLEFORD
WF10 5QJ
UNITED KINGDOM
USER’S MANUAL
AUSTRALIA
Call: 1800 993 770
E-mail: australiacc@iconfitness.com
Write:
ICON Health & Fitness
PO Box 635
WINSTON HILLS NSW 2153
AUSTRALIA
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
www.iconeurope.com
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS ..................................................................3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
HOW TO USE THE ELLIPTICAL ..............................................................15
MAINTENANCE AND TROUBLESHOOTING ....................................................21
EXERCISE GUIDELINES ....................................................................23
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
ORDERING REPLACEMENT PARTS .................................................. Back Cover
RECYCLING INFORMATION ......................................................... 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 before using your elliptical. 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 elliptical 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. Use the elliptical only as described in this
manual.
4. The elliptical is intended for home use only.
Do not use the elliptical in a commercial,
rental, or institutional setting.
5. Keep the elliptical indoors, away from moisture and dust. Do not put the elliptical in a
garage or covered patio, or near water.
6. Place the elliptical on a level surface, with at
least 3 ft. (0.9 m) of clearance in the front and
rear of the elliptical and 2 ft. (0.6 m) on each
side. To protect the floor or carpet from damage, place a mat under the elliptical.
9. The elliptical should not be used by persons
weighing more than 250 lbs. (113 kg).
10. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the elliptical. Always wear athletic
shoes for foot protection while exercising.
11. Hold the handlebars or the upper body arms
when mounting, dismounting, or using the
elliptical.
12. The heart rate monitor is not a medical
device. Various factors may affect the accuracy of heart rate readings. The heart rate
monitor is intended only as an exercise aid
in determining heart rate trends in general.
13. The elliptical does not have a freewheel; the
pedals will continue to move until the flywheel stops. Reduce your pedaling speed in
a controlled way.
14. Keep your back straight while using the elliptical; do not arch your back.
7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the elliptical at all times.
15. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
3
BEFORE YOU BEGIN
Thank you for selecting the revolutionary PROFORM®
315 ZLE elliptical. The 315 ZLE elliptical 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. If you have questions after
reading this manual, please see the front cover of this
Length: 4 ft. 11 in. (150 cm)
Width: 2 ft. 2 in. (66 cm)
Weight: 108 lbs. (48 kg)
Handlebar
Accessory Tray
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
Heart Rate Monitor
Upper Body Arm
Pedal
Disc
Leveling Foot
Wheel
4
PART IDENTIFICATION CHART
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 x 16mm
Screw (64)–11
M8 Locknut
(77)–8
M6 x 18mm
Screw (80)–2
M10 x 35mm Screw (75)–6
M10 x 93mm Screw (78)–4
M6 x 26mm
Washer (55)–2
M8 x 20mm
Screw (79)–4
M8 Washer
(33)–2
M8 x 35mm Bolt (76)–8
M10 x 53mm Screw (82)–2
5
ASSEMBLY
• 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 assembly.
• Left parts are marked “L” or “Left” and right parts
are marked “R” or “Right.”
• To identify small parts, see page 5.
1. Go to www.iconsupport.eu on your computer
and register your product.
• activates your warranty
• saves you time if you ever need to contact
Customer Service
• allows us to notify you of upgrades and offers
Note: If you do not have Internet access, call
Customer Service (see the front cover of this
manual) and register your product.
• In addition to the included tool(s), assembly
requires the following tools:
one Phillips screwdriver
one rubber mallet
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
1
2. With the help of a second person, place some of
the packing materials (not shown) under the rear
of the Frame (1). Have the second person hold
the Frame to prevent it from tipping while you
complete this step.
Tighten a Leveling Foot (47) into the underside
of the Frame (1).
Identify the Rear Stabilizer (70), which does not
have wheels, and orient it as indicated by the
sticker.
Attach the Rear Stabilizer (70) to the Frame (1)
with two M10 x 93mm Screws (78).
Remove the packing materials from under the
rear of the Frame (1).
2
70
47
1
78
6
3. With the help of a second person, place some
of the packing materials (not shown) under the
front of the Frame (1). Have the second per-
son hold the Frame to prevent it from tipping
while you complete this step.
Orient the Front Stabilizer (73) as indicated by
the sticker.
Attach the Front Stabilizer (73) to the Frame (1)
with two M10 x 93mm Screws (78).
Remove the packing materials from under the
front of the Frame (1).
3
73
1
78
4. Orient the Upright (2) and the Front Shield Cover
(53) as shown. Slide the Front Shield Cover
upward onto the Upright.
Avoid pinching the wires. Slide the Upright (2)
onto the Frame (1). Have a second person hold
the Front Shield Cover (53) out of the way.
Attach the Upright (2) with two M8 x 20mm
Screws (79) and two M10 x 53mm Screws (82).
Do not fully tighten the Screws yet.
Do not press the Front Shield Cover (53) into
place yet.
4
Avoid pinching
the wires
53
2
79
1
82
7
5. Connect the Upright Wire (28) to the Frame Wire
(42). Insert the excess wire into the Upright (2).
5
2
28
42
6. Identify the Left Pulse Bar (39), and orient it as
shown.
Slide a Pulse Bar Cover (20) onto the Left Pulse
Bar (39). Make sure that the flat side of the
Pulse Bar Cover is in the indicated position.
Have a second person hold the Left Pulse Bar
(39) near the Upright (2). Locate the wire tie in
the left side of the Upright. Tie the wire tie to the
Pulse Wire (63) in the Left Pulse Bar. Then, pull
the upper end of the wire tie until the Pulse Wire
is routed through the Upright.
Tip: Avoid pinching the Pulse Wire (63).
Attach the Left Pulse Bar (39) to the Upright
(2) with two M8 x 35mm Bolts (76) and two M8
Locknuts (77). Make sure that the Locknuts
are in the hexagonal holes.
Slide the Pulse Bar Cover (20) against the
Upright (2).
Repeat this step for the Right Pulse Bar (21).
6
39
Flat Side
Avoid pinching the
Pulse Wires (63)
20
Hexagonal
Holes
77
76
63
2
Wire
Tie
63
21
8
7. The Console (4) can use four D 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 inserting
batteries. Otherwise, you may damage the
console displays or other electronic components. Remove the battery covers from the
back of the Console, and insert batteries into the
battery compartments. Make sure to orient the
batteries as shown by the diagrams inside
the battery compartments. Then, reattach the
battery covers.
7
Battery
Cover
4
To purchase an optional power adapter, call
the telephone number on the cover of this
manual. To avoid damaging the console,
use only a manufacturer-supplied regulated
power adapter. Plug one end of the power
adapter into the receptacle inside the battery
compartment on the console; plug the other end
into an outlet installed in accordance with all
local codes and ordinances.
8. While a second person holds the Console (4)
near the Upright (2), connect the wires on the
Console to the Upright Wire (28) and to the
Pulse Wires (63).
Insert the excess wire into the Upright (2).
Tip: Avoid pinching the wires. Attach the
Console (4) to the Upright (2) with four M4 x
16mm Screws (64).
Battery
Cover
Receptacle
8
4
Avoid pinching
the wires
63
2
28
64
9
9. Identify the Right Upper Body Arm (9).
Orient the Right Upper Body Arm (9) and an
Upper Body Leg (6) as shown. Insert the Right
Upper Body Arm into the Upper Body Leg.
Attach the Right Upper Body Arm (9) to the
Upper Body Leg (6) with two M8 x 35mm Bolts
(76) and two M8 Locknuts (77). Make sure that
the Locknuts are inside the hexagonal holes.
Do not fully tighten the Bolts yet.
Assemble the Left Upper Body Arm (8) and
the other Upper Body Leg (6) in the same
way.
9
8
9
77
Hexagonal
Holes
76
77
6
76
6
10
10. Using a small plastic bag to keep your fingers
clean, apply a generous amount of the included
grease to the axle on the right side of the
Upright (2).
Slide the Right Upper Body Arm (9) onto the
Upright (2).
Attach the Right Upper Body Arm (9) with an M8
x 20mm Screw (79) and an M8 Washer (33).
Repeat this step on the other side of the
elliptical.
10
8
2
Grease
9
33
79
11. Apply a small amount of grease to a Pivot
Axle (31).
Insert the Pivot Axle (31) through the Right Pedal
Arm (49) and the right Upper Body Leg (6) from
the direction shown.
Finger tighten an M6 x 18mm Screw (80), a Pivot
Cover (32), and an M6 x 26mm Washer (55) into
the indicated end of the Pivot Axle (31).
Then, tighten both M6 x 18mm Screws (80) in
the Pivot Axle (31) at the same time.
Repeat this step on the other side of the
elliptical.
See step 9. Tighten the M8 x 35mm Bolts (76).
11
80
76
Grease
31
49
55
6
32
80
11
12. Tighten the M8 x 20mm Screws (79) and the
M10 x 53mm Screws (82) in the Upright (2).
Press the Front Shield Cover (53) onto the Left
and Right Front Shields (34, 35).
12
82
34
53
2
79
35
13. Attach the Rear Upright Cover (3) to the Upright
(2) with three M4 x 16mm Screws (64).
13
64
2
3
64
12
14. Orient the Front Upright Cover (16) as shown.
Attach the Front Upright Cover (16) around the
Upright (2) by pressing it into the Rear Upright
Cover (3).
14
16
2
3
15. Identify the Front Pivot Covers (22).
Attach a Front Pivot Cover (22) to the Right
Upper Body Arm (9) with two M4 x 16mm
Screws (64).
Repeat this step on the other side of the
elliptical.
15
8
22
9
22
64
13
16. Identify the Rear Pivot Covers (19).
Attach a Rear Pivot Cover (19) around the Right
Upper Body Arm (9) by pressing it into the Front
Pivot Cover (22).
16
8
22
Repeat this step on the other side of the
elliptical.
17. Identify the Right Pedal (13) and orient it as
shown.
Attach the Right Pedal (13) to the Right Pedal
Arm (49) with three M10 x 35mm Screws (75).
Make sure to use the center hole and the two
outer holes to attach the Right Pedal.
Repeat this step on the other side of the
elliptical.
9
19
22
19
17
13
49
75
18. Make sure that all parts of the elliptical are properly tightened. Note: Extra parts may be included. Place
a mat beneath the elliptical to protect the floor.
14
HOW TO USE THE ELLIPTICAL
HOW TO MOVE THE ELLIPTICAL
Due to the size and weight of the elliptical, moving
it requires two persons. Stand in front of the elliptical,
hold the upright, and place one foot against one of the
wheels. Pull on the upright and have a second person
lift the rear stabilizer until the elliptical will roll on the
wheels. Carefully move the elliptical to the desired
location, and then lower it to the floor.
Upright
HOW TO LEVEL THE ELLIPTICAL
If the elliptical rocks slightly on your floor during use,
turn the leveling foot beneath the center of the frame
or turn one or both of the leveling feet beneath the rear
stabilizer until the rocking motion is eliminated.
Leveling Foot
Leveling Feet
Lift here
Place
your foot
here
15
HOW TO EXERCISE ON THE ELLIPTICAL
To mount the elliptical, hold the handlebars or the
upper body arms and step onto the pedal that is in the
lower position. Then, step onto the other pedal.
Upper Body Arms
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
move the pedal discs in the direction shown by the
arrow; however, for variety, you can turn the pedal
discs in the opposite direction.
To dismount the elliptical, wait until the pedals come to
a complete stop. Note: The elliptical 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.
Handlebars
Pedals
16
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 heart rate monitor.
The console offers fourteen preset workouts—
seven weight loss workouts and seven performance
workouts. Each preset workout automatically changes
the resistance of the pedals as it guides you through
an effective workout.
You can even connect your MP3 player or CD player
to the console sound system and listen to your favorite
music or audio books while you exercise.
To use the manual mode, see page 18. To use a
preset workout, see page 19. To use the sound
system, see page 20.
Note: Make sure that batteries are installed in the console (see assembly step 7 on page 9). If there is a
sheet of plastic on the display, remove the plastic.
17
HOW TO USE THE MANUAL MODE
1. Turn on the console.
Profile—When a workout is selected, this display
mode will show a profile of the resistance settings
of the workout.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the display will turn
on. A tone will sound and the console will be ready
for use.
2. Select the manual mode.
When you turn on the con-
sole, the manual mode will
be selected automatically.
If you have selected a
workout, reselect the manual
mode by pressing the 7 Wt.
Loss Workouts button or the
7 Perform. Workouts button repeatedly until a track
appears 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 Resistance
increase and decrease
buttons.
Note: After you press the
buttons, it will take a moment
for the pedals to reach the
selected resistance level.
Pulse—This display mode will show your heart rate
when you use the handgrip heart rate monitor (see
step 5).
Resistance (Res)—This display mode will show
the resistance level of the pedals for a few seconds
each time the resistance level changes.
Speed—This display mode will show your pedaling
speed in revolutions per minute.
Time—When the manual mode is selected, this
display mode will show the elapsed time. When a
workout is selected, this display mode will show the
time remaining in the workout.
Track—When the manual mode is selected, this
display mode will show a track representing 1/4
mile (400 m). As you exercise, indicators will
appear in succession around the track until the
entire track appears. The track will then disappear
and the indicators will again begin to appear in
succession.
Press the Display Mode
button repeatedly to view the
desired workout information.
When the word SCAN
appears in the display, the
display will show the calories, distance, speed, and
time display modes in a
repeating cycle.
4. Follow your progress with the display.
The display can show the following workout
information:
Calories—This display mode will show the approx-
imate number of calories you have burned.
Distance—This display mode will show the dis-
tance that you have pedaled in revolutions.
To reset the display to zero, press the On/Reset
button.
Change the volume level of the
console by pressing the volume
increase and decrease buttons.
18
5. Measure your heart rate if desired.
HOW TO USE A PRESET WORKOUT
If there are sheets
of plastic on the
metal contacts
on the handgrip
heart rate monitor,
remove the plastic.
In addition, make
sure that your
hands are clean. To
measure your heart
rate, hold the handgrip heart rate monitor with your
palms resting against the contacts. Avoid moving
your hands or gripping the contacts tightly.
When your pulse is detected, a heart-shaped
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.
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 squeeze the
contacts tightly. For optimal performance, clean
the contacts using a soft cloth; never use alcohol,
abrasives, or chemicals to clean the contacts.
6. When you are finished exercising, the console
will turn off automatically.
Contacts
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the display will turn
on. A tone will sound and the console will be ready
for use.
2. Select a preset workout.
To select a preset work-
out, press the 7 Wt. Loss
Workouts button or the 7
Perform. Workouts button
repeatedly until the number of the desired workout
appears in the lower display.
When you select a preset
workout, a profile of the
resistance levels of the
workout will scroll across
the upper display, the duration of the workout will
appear in the center display, and the number of the
workout will appear in the lower display.
3. Begin pedaling to start the workout.
Profile
If the pedals do not move for several seconds, a
series of tones will sound, the console will pause,
and the time will flash in the display.
If the pedals do not move for several minutes, the
console will turn off and the display will be reset.
Each workout is divided into several one-minute
segments. One resistance level is programmed for
each segment. Note: The same resistance level
may be programmed for consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flashing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the current segment.
At the end of each segment of the workout, a
series of tones will sound and the next segment of
the profile will begin to flash. If a different resistance level is programmed for the next segment,
the resistance level will appear in the display for
a few seconds to alert you. The resistance of the
pedals will then change.
19
If the resistance level for the current segment is too
high or too low, you can manually override the setting by pressing the Resistance buttons. However,
when the current segment ends, the pedals will
automatically adjust to the resistance level for the
next segment.
If you stop pedaling for several seconds, a series of
tones will sound and the workout will pause.
To resume the workout, simply resume pedaling.
The workout will continue until the last segment
of the profile flashes and the last segment of the
workout ends.
4. Follow your progress with the display.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 19.
HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console
sound system while you exercise, plug a 3.5 mm male
to 3.5 mm male audio cable (not included) into the jack
on the console and into a jack on your MP3 player,
CD player, or other personal audio player; make sure
that the audio cable is fully plugged in. Note: To
purchase an audio cable, see your local electronics
store.
See step 4 on page 18.
5. Measure your heart rate if desired.
See step 5 on page 19.
Next, press the play button on your
personal audio player. Adjust the volume level using the volume increase
and decrease buttons on the console
or the volume control on your personal audio player.
20
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical regularly.
Replace any worn parts immediately.
To clean the elliptical, use a damp cloth and 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
Most console problems are the result of low batteries.
See assembly step 7 on page 9 for battery replacement instructions.
If the console does not display your heart rate when
you use the handgrip heart rate monitor, see step 5 on
page 19.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted.
To adjust the reed switch, you must first remove the
Shield Cover (37). Using a flat screwdriver, release
the tabs along the sides of the Shield Cover and then
remove the Shield Cover.
Note: For clarity, the pedal disc is shown removed in
the drawing below.
Next, locate the Reed Switch (58). Loosen, but do not
remove, the M4 x 16mm Screw (64).
64
41
58
66
37
Next, rotate the Pulley (66) until a Magnet (41) is
aligned with the Reed Switch (58). Slide the Reed
Switch slightly toward or away from the Magnet. Then,
retighten the M4 x 16mm Screw (64).
Rotate the Pulley (66) for a moment. Repeat these
actions until the console displays correct feedback.
When the reed switch is correctly adjusted, reattach
the shield cover.
21
HOW TO ADJUST THE DRIVE BELT
If you can 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, you must remove the shield
cover and the left shield (see the instructions below).
See EXPLODED DRAWING B on page 27. Using a
flat screwdriver, release the tabs along the sides of the
Shield Cover (37), and then remove the Shield Cover.
Loosen the Pivot Screw (81). Then, tighten the Drive
Belt Adjustment Screw (72) until the Drive Belt (46) is
tight.
46
Next, remove the M4 x 16mm Screws (64) and the M4
x 19mm Screws (61) from the Left and Right Shields
(44, 45). Make sure to note which size of Screw you
remove from each hole. Then, gently remove the Left
Shield.
81
72
When the Drive Belt (46) is tight, tighten the Pivot
Screw (81).
Then, reattach the left shield and the shield cover.
22
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.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor 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.
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.
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.
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.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing 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.
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.
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.
23
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. 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.
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
1
2
3
4
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
24
PART LIST
Key No. Qty. Description Key No. Qty. Description
Model No. PFEVEL83913.0 R0913A
1 1 Frame
2 1 Upright
3 1 Rear Upright Cover
4 1 Console
5 1 Accessory Tray
6 2 Upper Body Leg
7 1 Eddy Mechanism
8 1 Left Upper Body Arm
9 1 Right Upper Body Arm
10 2 Foam Grip
11 2 Upper Body Arm Cap
12 1 Left Pedal
13 1 Right Pedal
14 1 Left Pedal Arm
15 2 Pedal Bracket
16 1 Front Upright Cover
17 4 Pivot Bushing
18 10 #10 x 16mm Screw
19 2 Rear Pivot Cover
20 2 Pulse Bar Cover
21 1 Right Pulse Bar
22 2 Front Pivot Cover
23 8 Pedal Arm Bushing
24 1 Crank
25 1 Right Crank Arm
26 2 Pedal Disc
27 1 Crank Arm Spacer
28 1 Upright Wire
29 4 Bearing
30 2 Pedal Arm Cap
31 2 Pivot Axle
32 4 Pivot Cover
33 4 M8 Washer
34 1 Left Front Shield
35 1 Right Front Shield
36 2 Disc Cover
37 1 Shield Cover
38 2 Crank Bearing
39 1 Left Pulse Bar
40 2 Spacer
41 2 Magnet
42 1 Frame Wire
43 2 M6 x 25mm Washer
44 1 Left Shield
45 1 Right Shield
46 1 Drive Belt
47 3 Leveling Foot
48 2 Stabilizer Cap
49 1 Right Pedal Arm
50 1 Left Wheel Cap
51 1 Right Wheel Cap
52 1 Idler
53 1 Front Shield Cover
54 1 Resistance Motor
55 4 M6 x 26mm Washer
56 1 Left Crank Arm
57 1 Clamp
58 1 Reed Switch/Wire
59 4 M8 x 30mm Hex Screw
60 1 Key
61 6 M4 x 19mm Screw
62 1 M6 x 16mm Hex Screw
63 2 Pulse Grip/Wire
64 40 M4 x 16mm Screw
65 1 C-magnet Bolt
66 1 Pulley
67 1 Key Screw
68 1 Crank Arm Bolt
69 4 Resistance Motor Screw
70 1 Rear Stabilizer
71 1 M4 x 16mm Ground Screw
72 1 Drive Belt Adjustment Screw
73 1 Front Stabilizer
74 5 M8 Locknut, Class 10
75 6 M10 x 35mm Screw
76 8 M8 x 35mm Bolt
77 10 M8 Locknut
78 4 M10 x 93mm Screw
79 6 M8 x 20mm Screw
80 4 M6 x 18mm Screw
81 1 Pivot Screw
82 2 M10 x 53mm Screw
83 1 Grommet
* – User’s Manual
* – Assembly Tool
* – Grease Packet
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.
25
EXPLODED DRAWING A
22
11
10
63
21
76
20
9
77
16
17
17
33
79
64
Model No. PFEVEL83913.0 R0913A
77
76
19
6
31
23
23
55
32
80
18
80
55
32
23
23
49
75
79
30
33
29
75
29
79
23
83
23
13
82
82
15
23
18
15
55
18
80
32
14
18
77
77
64
5
76
17
2
53
3
64
31
6
23
32
55
80
12
64
4
20
63
11
76
39
22
10
8
79
33
17
64
19
29
33
30
79
26
EXPLODED DRAWING B
Model No. PFEVEL83913.0 R0913A
61
61
37
61
64
64
61
51
36
78
64
64
64
73
50
45
28
7
34
64
64
42
69
54
41
1
52
77
65
43
81
74
40
77
64
61
35
74
57
38
68
67
71
41
64
47
26
60
38
62
40
72
25
64
74
43
58
48
64
64
47
44
64
46
64
64
59
24
66
27
36
27
56
64
26
48
70
64
78
47
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)
RECYCLING INFORMATION
This electronic product must not be disposed of in municipal waste. To
preserve the environment, this product must be recycled after its useful life
as required by law.
Please use recycling facilities that are authorized to collect this type of waste in
your area. In doing so, you will help to conserve natural resources and improve
European standards of environmental protection. If you require more information
about safe and correct disposal methods, please contact your local city office or the
establishment where you purchased this product.
Part No. 352542 R0913A Printed in China © 2013 ICON IP, Inc.
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