Pro-Form PFIVEX79011.1 User Manual

Model No. PFIVEX79011.1
Serial No.:

Write the serial number in the space
provided above.

___________

Serial number decal

QUESTIONS?

If you have questions, or if there are
missing parts, please contact us:

UNITED KINGDOM
Call: 0330 123 1045
Website: www.iconsupport.eu
E-mail: [e-mail]
Write:

ICON Health & Fitness, Ltd.
Unit 4,
Westgate Court, Silkwood Park,
OSSETT
WAKEFIELD
WF5 9TT
UNITED KINGDOM

USER MANUAL

CAUTION

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

Visit our Website

www.iconsupport.eu

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

WARNING DECAL PLACEMENT. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

HOW TO USE THE EXERCISE BIKE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

HOW TO MEASURE YOUR HEART RATE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

CONSOLE FEATURES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

DETAILED DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . .

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . .

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Last Page

. .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

. . . . . . . . .

. . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

WARNING DECAL PLACEMENT

This drawing shows the location(s)
of the warning decal(s). If a decal is
missing or illegible, call the telephone
number on 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.

100 Kg

2

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read all of the important precautions

and instructions in this manual and all warnings on your exercise bike before using your
exercise bike. ICON assumes no responsibility for personal injury or property damage
sustained by or through the use of this product.

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

Use the exercise

2.
this manual.

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

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

5. Keep the exercise bike indoors, away from
moisture and dust. Place the exercise bike on
a level surface, with a mat beneath it to protect

the oor or carpet. Make sure that there is at

least 3 ft (0.9 m) of clearance in the front and
rear of the exercise bike and 2 ft (0.6 m) on
each side.

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

bike

only as described in

7. Keep children under the age of 12 and pets
away from the exercise bike at all times.

8. The exercise bike should not be used by
persons weighing more than 286 lbs (115 kg).

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

10. Hold the handlebars when mounting,
dismounting, and using the exercise bike.

11. The heart rate sensor is not a medical device.
Various factors may affect the accuracy of heart
rate readings. The heart rate sensor is intended
only as an exercise aid for determining general
heart rate trends.

12. Keep your back straight while using the
exercise bike; do not arch your back.

13. 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

Congratulations on your choice of this new
ProForm® Sprint 1.0 exercise bike. Cycling is

one of the most efcient ways of improving your

cardiovascular system, developing endurance
and toning your body.

The ProForm® Sprint 1.0. offers a range of
impressive features that enable you to enjoy
healthy workouts in the comfort of your own home.

Please read this manual carefully before using
the exercise bike.

If you have any additional questions about this
machine after reading this manual, please refer to
the cover page for our contact information.

Please make a note of the model number and
serial number of your machine before you call, so
that we may better assist you.

The model number is PFIVEX79011.1. The serial
number is written on the decal that can be found
on your exercise bike.

4

ASSEMBLY

Two people are needed to assemble the exercise bike. Place all of the pieces of the bike in a cleared

space and remove the packaging. Do not throw away the packaging before you have nished

assembling the bike.

On top of the hex key and the Allen key that are included, assembly requires a cross-headed
screwdriver

Use the above diagram of parts to identify the small parts used in assembly. The number in
parentheses under each part refers to the part's key number, which can be found in the PART LIST
at the end of this manual. The second number indicates the number of parts used during assembly.

Note: some of the parts are pre-assembled to facilitate the transport of this machine. If you cannot

nd a part in the bag of parts, check that it is not already assembled.

and an adjustable wrench

.

5

STEP 1

A

B

C

1. Attach the front stabiliser (2) and the rear
stabiliser (3) to the main frame (1) using the
bolts (13), the wave washers (14) and the nuts (15).

STEP 2

With a second person holding the handlebar
post (4) close to the main frame (1) as illustrated,
connect the extension cable (8) to the sensor
wire (17). Next, connect the resistance cable (21)
to the lower cable (16) as follows:

• Refer to diagram A. Pull up the metal bracket
on the lower cable (16), then insert the end of the
resistance cable (21) into the clip of the wire inside
the metal bracket, as illustrated.

• Refer to diagram B. Firmly pull the resistance
cable (21) upwards and slide it into the upper part
of the metal bracket, as illustrated.

• Refer to diagram C. Using pliers, tighten the metal
tabs on the upper part of the metal bracket against
each other.
Push the cables (21,16, 9,17) into the main
frame (1).
Next, slot the handlebar post (4) into the main
frame (1).

6

Metal

17

9

6

8

Support
métallique

bracket

Metal

Support
métallique

8

bracket

17

9

Ensure that the wires and cables are not
pinched. Attach the handlebar post using bolts
(18) and wave washers (14).

STEP 3

Place the heart rate cable (27) into the hole in
the handlebar post (4) then pull it through the top of
the handlebar post (4).
Attach the handlebars (5) to the handlebar
post (4) using bolts (23) and wave washers (22).
Next, attach the plastic handlebar cap to the
handlebars.

6

STEP 4

Install the seat (7) onto the seat post (6) using at washers (31)

and nylon nuts (32), then insert the seat post (6) into the main
frame (1). Note: Use the seat adjustment knob (30) to adjust the
seat to the desired height.

STEP 5

1. Screw the right pedal (10R) to the right crank (35R), turning
clockwise.

2. Screw the left pedal (10L) to the left crank (35L), turning
anti-clockwise.

(The pedals are marked "L" for left and "R" for right.)

STEP 6

Connect the upper console cable (21) and the heart sensor
cables (27) that extend from the handlebar post (4) to the
corresponding sockets in the console (9).

Next, attach the console (9) to the top of the handlebar post (4)
using screws (34) and washers (33).

Your machine is now ready to use.

7

HOW TO USE THE EXERCISE BIKE

HOW TO ADJUST THE HEIGHT OF THE SEAT

For effective exercise, the seat should be at the
proper height. As you
pedal, there should be a
slight bend in your knees
when the pedals are in
the lowest position. To
adjust the height of the

seat, rst loosen the

adjustment knob on the
seat post. Next, pull the
knob, slide the seat post
upward or downward to the desired position, and
then release the knob. Move the seat post upward
or downward slightly to make sure that the knob is
engaged in one of the adjustment holes in the seat

post. To nish, tighten the knob.

HOW TO ADJUST THE PEDAL STRAPS

To adjust the pedal straps, rst pull the ends of the

straps out of the tabs
on the pedal. Adjust
the pedal straps to the
desired position, and
then press the ends of
the pedal straps onto
the tabs.

Pedale

Pedal

Sangle

Strap

8

CONSOLE DETAILS

CONSOLE FEATURES

Follow your progress with the display.
The console has a screen that displays the following
workout information:

Speed — This screen displays your pedalling speed
in kilometres per hour (km/h).

Time — Displays the elapsed time.

HOW TO USE THE CONSOLE

Make sure that the console has batteries (see
MAINTENANCE AND TROUBLESHOOTING page).
If there is a sheet of clear plastic on the face of the
console, remove it.

1. Turn on the console.

To turn on the console, you can
either press one of the buttons or start pedalling.

2. Using the buttons:

MODE

Press this button to choose the value you want to be
displayed.
To reset all values, hold this button down
for over three seconds.

SET

Press this button to set the selected values when
not in scan mode.
Set a countdown value for the time, distance and
calorie functions. When the value reaches zero,
the computer will trigger an alarm for 15 seconds.

Distance — This screen displays the distance you
have pedalled, in kilometres.

Calories — Displays the approximate number of
calories you have burned.

Pulse — This screen displays your heart rate when
you use the heart rate sensor located on the hand
grips.

Odometer

travelled by the exercise bike since the batteries
were inserted (changing the batteries will reset
this value).

Scan — When you select this display option, the
screen will rotate and show the 5 functions (time,
speed, distance, calories and total distance)
alternating every four seconds.

— This screen displays the total distance

RESET

Press this button to reset the values of time,
distance and calories.

3. Start pedalling and follow your progress with
the display.

While you exercise, the console will display
the selected mode.

4. When you are nished exercising, the console

will automatically turn off.

If the pedals do not move for a few seconds,
the word STOP will appear in the display, and
the console will pause. The console has an “auto­off” feature. If the pedals do not move and the
console buttons are not pressed for a few minutes,
the power will turn off automatically to save the
batteries.

9

MAINTENANCE AND TROUBLESHOOTING

Check and tighten all parts of the exercise bike
regularly.

Replace any worn parts immediately. To clean the
exercise bike, use a damp cloth and a small amount
of mild detergent.

Important: to avoid damage to the console,
it should never come into contact with liquids
or be exposed directly to the sun.

BATTERY REPLACEMENT

If the console display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries.
The console requires two 1.5V AA batteries; alkaline
batteries are recommended. Remove the battery
cover from the console. Insert two batteries into the
console.
Make sure that the batteries are oriented as shown
by the diagram inside the console. Then replace the
battery covers.

10

EXERCISE GUIDELINES

ATTENTION:

• Please consult with your doctor before
beginning this or any other workout
programme. This is especially important for
persons aged over 35 years or persons with
pre-existing health problems.

• Heart monitors are not medical devices.
Several factors can make the heart rate
reading less accurate. Monitors only give an

approximate idea of heart rate uctuations

during exercise.

The following exercises will help you to organise your
workout programme. It is important to remember that
a proper diet and adequate rest are essential for
good results.

TRAINING INTENSITY

Whether your goal is to burn fat or to strengthen
your cardiovascular system, the key to achieving
the desired results is to train at the correct intensity.
The correct intensity level can be found by using
your heart rate as a reference point. The table below
indicates the recommended heart rates for burning
fat and for aerobic exercise.

Burning Fat

In order to burn fat effectively, you must exercise at
a relatively low intensity for a long period of time.

For the rst few minutes of exercise, your body uses

calories from carbohydrates, which are an easily
accessible energy source. After just a few minutes,
your body begins to use calories from fat stores as
an energy source. If your goal is to burn fat, adjust
the intensity of your training until your heart rate is
between the lowest number and the middle number
in your training zone while you train.

Aerobic Exercise

If your goal is to strengthen your cardiovascular
system, your training should be aerobic.
Aerobic exercise requires a large amount of oxygen
for a prolonged period of time. This increases the
amount of blood that the heart must pump to the
muscles, and the amount of blood that must be
oxygenated by the lungs. For aerobic exercise, adjust
the intensity of your workout until your heart rate is
close to the highest number in your training zone.

EXERCISE GUIDE

Each training session should include three steps:

To determine the required heart rate, rst nd your

age at the bottom of the table (ages are rounded to

the nearest ten). Next, nd the three numbers above

your age. These three numbers are your "training
zone". The lowest number is your recommended
heart rate for burning fat, the middle number is your
recommended heart rate for burning even more fat,
and the highest number is your recommended heart
rate for aerobic exercise.

Warming Up Start each training session with 5 to
10 minutes of stretching and light exercise. A proper
warm-up will raise your body temperature and
increase your heart rate and circulation, to prepare
you for training.

Exercise in the Training Zone, once you have
warmed up, increase the intensity of your exercise
until your heart rate in is the training zone for 20 to
30 minutes. Note:

for the rst few weeks of exercising, do not keep

your heart rate in your training zone for more than
20 minutes.

Cool-down Exercises, nish each training session

with 5 to 10 minutes of stretching in order to return to

normal. This will increase the exibility of your muscles

and help you to prevent the problems that can occur
after exercise.

TRAINING FREQUENCY

To maintain or improve your physical tness, work

out three times per week, with at least one day of rest
between workouts. After a few months, you may work

out up to ve times per week if you wish.

11

DETAILED DIAGRAM—Model No. PFIVEX79011.1 part 1

12

DETAILED DIAGRAM—Model No. PFIVEX79011.1 part 2

13

PART LIST — Model No. PFIVEX79011.1

Item

Description

1

Main frame

2

Front stabiliser

3

Rear stabiliser

4

Handlebar post

5

Handlebar tube

6

Seat support tube

7

Seat

8

Resistance knob

9

Console

10

Pedals (R+L)

11

Cap

12

Cap

13

Bolt

14

Wave washer

15

Nut

16

Sensor cable

17

Resistance cable

18

Bolt

19

Resistance knob cover

20

Screw

21

Resistance cable

22

Wave washer

23

Bolt

24

Chuck cover

25

Round cap

26

Foam

27

Heart sensor cable

28

Knob

29

Ring

30

Plastic tube

31

Washer

32

Nylon nut

33

Washer

34

Screw

35

Pedal crank

36

Crank casing or cover

37

Casing

38

Screw

Qty.

1
1
1
1
1
1
1
1
1
2
2
2
4
8
4
1
1
4
1
1
1
3
2
1
2
2
2
1
1
1
3
5
2
2
1
2
2

10

Description

Item

Nut

39

Lock washer

40

Nut

41

Ball Bearing

42

Bearing holder

43

Screw

44

Ring

45

Nut

46

Nut

47

Large at washer

48

Belt wheel

49

Belt

50

Flywheel

51

Flywheel axle

52

Bearing

53

Tension pulley

54

Bearing

55

Tension shaft

56

Tension spring

57

Nut

58

Bolt

59

Bolt

60

Flat washer

61

Wave washer

62

Wave washer

63

Magnet holder axle

64

Magnet holder

65

Magnet

66

Spring

67

Freewheel

68

Flywheel tension nut

69

Nut

70

Spacing ring

71

Qty.

1
1
1
2
2
2
2
2
1
1
1
1
1
1
2
1
2
1
1
2
1
2
2
2
2
1
1
8
1
1
2
2
1

14

NOTES

15

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
at the end of this manual).

IMPORTANT RECYCLING INFORMATION FOR EU CUSTOMERS

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 authorised to collect this type of waste
in your area. In doing so, you will help to conserve natural resources and uphold
European standards of environmental protection. If you require more information

about safe and correct disposal methods, please contact your local city ofce or

the establishment where you purchased this product.

SPECIFICATIONS

Open dimensions (L x W x H): 97 x 49 x 128 cm
Product weight: 23 kg

Printed in China © 2012 Icon Health & Fitness, Inc.