Pro-Form PFIVEX79612.0 User Manual

USERʼS MANUAL

Visit our website

www.iconsupport.eu

Model No. PFIVEX79612.0
Serial No. :

___________

CAUTION

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

QUESTIONS ?

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

UK
Call: 08457 089 009
From Ireland: 053 92 36102

Website: www.iconsupport.eu

E-mail: [e-mail]

Write:

ICON Health & Fitness, Ltd.
c/o HI Group PLC
Express Way
Whitwood, West Yorkshire
WF10 5QJ
UK

Write the serial number in the
space above for reference.

Serial No Decal

2

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . .

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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

IMPORTANT PRECAUTIONS

. . .

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

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

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

MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

HOW TO OPERATE THE BIKE . . . .

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

HOW TO MEASURE YOUR PULSE .

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . 8

CONSOLE FEATURES. . . . . . . . . . . . . . . . . .

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

EXERCISE GUIDELINES. . . . . . . . . . . . . . . . .

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

EXPLODED DRAWINGS. . . . . . . . . . . . . . . . . . . . . . . . .

. . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

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

. . . . . . . . . .

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

ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Last page

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.

115 Kg

115 Kg

115 Kg

3

IMPORTANT PRECAUTIONS

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

instructions in this manual and all warnings on your bike before using it. 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.

2. Use this bike only as described in this
manual.

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

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

5. Keep the bike indoors, away from
moisture and dust. Place the 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 bike and 2 ft. (0.6 m) on each
side.

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

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

8.The bike should not be used by persons
weighing more than 250 lbs. (115 kg).

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

10. Hold the handlebars or the upper body arms
when mounting, dismounting, or using the
bike.

11. 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.

12. Keep your back straight while using the
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.

4

BEFORE YOU BEGIN

Thank you for purchasing the ProForm® Cardio+.
The bike provides an array of features designed to
make your workouts at home more effective and
enjoyable.

For your benet, read this manual carefully be­fore you use the bike. If you have questions after

reading this manual, please see the front cover of

this manual. To help us assist you, note the prod­uct model
number and serial number before contacting us.
The model number is PFIVEX79612.0 and the lo­cation of the serial number decal are shown on the
front cover of this manual.

5

ASSEMBLY

Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and re­move the packing materials. Do not dispose of the packing materials until assembly is completed.

In addition to the included tool(s), assembly requires a Phillips screwdriver and
an adjustable wrench.

As you assemble the exercice bike, 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: If a part is not in the hardware kit, check to see if it has been preassembled.

6

STEP 1

Install the Front stabilizer tube (2) and Rear stabi-

lizer tube (3) to the Main frame (1) xing with the

Bolt (13), Arc washer (14) and Acorn nuts (15) .

STEP 2

First, connect the Sensor wire(16) with Sensor con-

nective wire (21),then x the Vertical tube(4) on the

Main frame (1) with Bolt(18) and Arc washer(14) .

STEP 3

Put the Pulse wire through the top hole of the
Vertical tube (4), then adjust the Handlebar (5) to
a appropriate lacation ,then tighten the Handlebar
to the Vertical tube (4) with Bolt(30),Handle cov­er(24), Fix Pipe (23) and Flat washer(22).

7

STEP 4

Install the saddle (7) to the Horizontal seal post (31) with
Multifunctional wrench.
Then tighten the Horizontal seal post (31) on the Saddle
supporting tube (6) with Flat washer(19),Nut (20). Last, in­sert the Saddle supporting tube (6) to the Main frame (1)
and tightly with Knob bolt (28) .

Note:

1. You can control the Knob bolt (28) to adjust the ap­propriate height which is suitable for you .

2. Before use the bike, please make sure that the Sad­dle(7) have locking on the Horizontal seal post (31).

STEP 5

Attach the Pedals (10L/R) to the Cranks (35L/R) of the Main
Frame (1).
Note: The left pedal (10L) should be tighten in the counter­clockwise direction, the right pedal (10R) should be tighten
in the clockwise direction.

STEP 6

Connect the Sensor connective wire (21) and Pulse wire

(27) with the Computer wires correspondingly. Then x the

Computer (9) on the computer bracket with the Flat washer
(33) and Screw (34) .

Now, your machine is ready for use.

8

HOW TO ADJUST THE HEIGHT AND THE LATERAL
POSITION 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 seat

post knob. 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. Then, tighten the knob.

To adjust the lateral position of the seat, rst loosen

the seat knob a few turns. Then, move the seat
forward or backward to the desired position, and

rmly tighten the seat knob

HOW TO ADJUST THE ANGLE OF THE
HANDLEBAR

To adjust the angle
of the handlebar,
loosen the pivot handle,
rotate the handlebar
to the desired
angle, and then
retighten the pivot
handle.

HOW TO ADJUST THE PEDAL STRAPS

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

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

HOW TO PLUG IN THE POWER ADAPTER

IMPORTANT: If the exercise bike has been exposed
to cold temperatures, allow it to warm to room
temperature before plugging in the power adapter.
If you do not do this, you may damage the console
displays or other electronic components.

Plug the power adapter into the receptacle on the
frame of the exercise bike.
Next, plug the power adapter into the plug adapter.
Then, plug the
plug adapter into
an appropriate
outlet that is
properly
installed in
accordance with
all local codes
and ordinances.

HOW TO OPERATE THE BIKE

Pedal

Strap

Knob

Power
Adaptor

Electric UK

adaptor

9

Vous pouvez mesurer votre fréquence cardiaque en
utilisant le détecteur de pouls présent sur la poignée
ou le détecteur de pouls pectoral disponible en option.

Remarque : n’utilisez pas le détecteur de pouls

présent sur la poignée en même temps que le
détecteur de pouls pectoral car la console ne pourrait

pas afcher correctement votre fréquence cardiaque.

Si les contacts métalliques du détecteur de pouls

situé sur les poignées sont recouverts d’une feuille

de plastique transparent, retirez-la. Vous devez avoir
toujours les mains
propres lorsque vous

utilisez l’appareil. Pour

mesurer votre pouls,
saisissez le capteur
de pouls situé sur les
poignées en ayant soin
de placer vos paumes
contre les contacts
métalliques. Évitez de
déplacer vos mains
et ne serrez pas les
contacts trop fortement.

HOW TO PUT ON THE HEART RATE MONITOR

The heart rate monitor has two components: a chest
strap and a sensor unit (see the drawing below).
Insert the tab on one end of the chest strap into one
end of the sensor unit, as shown in the inset drawing.
Press the end of the sensor unit under the buckle on

the chest strap. The tab should be ush with the front

of the sensor unit.
Next, wrap the heart rate monitor around your chest
and attach the other end of the chest strap to the
sensor unit. Adjust the length of the chest strap, if
necessary. The heart rate monitor should be under

your clothes, tight against your skin, and as
high under the pectoral muscles or breasts as is
comfortable. Make sure that the logo on the sensor
unit is facing forward and is rightside-up.
Pull the sensor unit away from your body a few
inches and locate the two electrode areas on the
inner side (the electrode areas are covered by
shallow ridges). Using saline solution such as saliva
or contact lens solution, wet both electrode areas.

Return the sensor unit to a position against your
chest.

CARE AND MAINTENANCE

• Dry the heart rate monitor after each use. The heart

rate monitor is activated when you wet the electrode
areas and put on the heart rate monitor; the heart
rate monitor shuts off when it is removed and the
electrode areas are dried. If the heart rate monitor is
not dried after each use, the battery may be drained
prematurely.

• Store the heart rate monitor in a warm, dry place.

Do not store the heart rate monitor in a plastic bag
or other container that may trap moisture.

• Do not expose the heart rate monitor to direct

sunlight for extended periods of time or to
temperatures above 122° F (50° C) or below 14° F
(-10° C).

• Do not excessively bend or stretch the sensor unit

when using or storing the heart rate monitor.

• Clean the sensor unit using a damp cloth—never

use alcohol, abrasives, or chemicals. Hand wash
and air dry the heart rate monitor.

TROUBLESHOOTING

If the heart rate monitor does not function properly,
try the suggestions below.

• Make sure that you are wearing the heart rate

monitor as described at the left. Note: If the heart rate
monitor does not function when positioned as
described, move it slightly lower or higher on your
chest.

• Use saline solution such as saliva or contact lens

solution to wet the two electrode areas on the sensor
unit. If heart rate readings do not appear until you
begin perspiring, re-wet the electrode areas.

• Position yourself near the console. For the console

to display heart rate readings.

• The heart rate monitor is designed to work with

people who have normal heart rhythms. Heart rate
reading problems may be caused by medical
conditions such as premature ventricular contractions
(pvcs), tachycardia bursts, and arrhythmia.

• The operation of the heart rate monitor can be

affected by magnetic interference caused by high
power lines or other sources. If it is suspected that this
is a problem, try relocating the bike.

Contacts

HOW TO USE THE HEART RATE MONITOR

Tab

Sensor Unit

Chest Strap

Tab

Sensor

Unit

Buckle

10

CONSOLE FEATURES

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

Speed—This display shows your pedaling speed,

in revolutions per minute (rpm).
Time—This display shows the elapsed time.
Note: When a smart program is selected, the display
will show the time remaining in the program
instead of the elapsed time.

Distance—This display shows the distance you

have pedaled, in total revolutions.

Calories—This display shows the approximate

number of calories you have burned.

Watt—This display shows the watts you’ve

developed during the workout.

Programs [P]—This display shows the number

of the program you are going to or that you are
currently using.

HOW TO USE THE CONSOLE

Make sure that the product is correctly plug (see
page MAINTENANCE AND TROUBLESHOOTING).
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, press any button on the
console or simply begin pedaling.

2. Press the buttons :
UP:

Press this button to increase the resistance during the
workout or during the setting mode to increase the
values of Time, Distance, Calories, Age or gender or
the programs.

DOWN :

Press this button to decrease the resistance during
the workout or during the setting mode to decrease
the values of Time, Distance, Calories, Age or Gender
or programs.

ENTER :

During the time setting mode, press this button to
validate the hours and minutes.
During the setting mode, press this button to
validate the adjusted values.
During the STOP mode, press this button to reset
the values.

START/STOP:

For a quick start, press this button to start the
counting of the console, it will start at 0.

PULSE RECOVERY :

Press this button to activate the recovery test.

3. Start pedaling 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.

How to use the Pulse Recovery Test :

It is a function to check the condition of pulse
recovery that is scaled from 1.0 to 6.0 while 1.0
means the best and 6.0 means the worst and the
increment is 0.1. In order to get rated correctly,

users must test it right after the workout nished by

pressing “TEST(RECOVERY) ” key and then stop
exercising. After the key is pressed, please also
apply the heart rate detector appropriately, the test
will last for 1 minute and the result will show in the
display. If the computer does not detect your current
heart rate, pressing “TEST(RECOVERY) ” will not
enter into pulse recovery test. During the pulse
recovery test, press “TEST(RECOVERY) ” to exit
the test and return to the stop status.

Warning : These Data do not have any medical
value. This test can only give a rough idea of
your changing shape after exercise.

HOW TO USE THE MANUAL MODE

1. Turn on the console.

To turn on the console, press the On/Reset button
or begin pedaling. The entire display will light for a
moment; the console will then be ready for use.

2. Select your age

CONSOLE FEATURES

11

When you turn on the console, the age 25 will ash on

the display.
Press into ENTER in order to adjust the value then press
again into ENTER.
You can select the programs.

3. Select the manual mode.

Once the age is selected, the word MANUAL will appear,
press ENTER.
You can now adjust the value Time, Distance and
Calories by pressing Up or Down.
Press ENTER to valid the value.
Finally press START / STOP to start.
For a quicker start, press the Quick start button and start
pedaling.

4. 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.

There are sixteen resistance levels. Note: After you’ve

pressed the buttons, it will take a moment for the pedals
to reach the selected resistance level.

5. Follow your progress with the display.

The console displays the elapsed time and the distance

you’ve pedaled. Note: When a smart program is selected,

the display will show the time remaining in the program
instead of the elapsed time.It also displays your pedaling
speed (in RPM or Km/h), the calories and fat calories

you’ve burnt and also your heart rate when you use the

handgrip pulse sensor.

6. Measure your heart rate if desired.
see HOW TO MEASURE YOUR HEART RATE page 9

7. When you are nished exercising, the console will
automatically turn to sleeping mode

If the pedals do not move for a few seconds, the word
STOP will appear in the display, and the console will
turn to sleeping mode. If the pedals do not move and
the console buttons are not pressed for a few minutes,
the temperature will appear on the display and then the
console will automatically turn off.

HOW TO USE THE PRESET PROGRAMS :

1. Turn on the console

To turn on the console, press any button on the
console or simply begin pedaling.

2.Select your age

See How to select your age on page 10

3. Select one preset program.

Once the age is selected, the word MANUAL will appear.
press UP and DOWN in order to select the program you
want. Press ENTER To Validate.
You can now adjust the value Time, Distance and

Calories by pressing Up or Down.
Press ENTER to valid the value.
Finally press START / STOP to start.

Note : Programs 1, 2, 4, 6, 7 and 9 being Performance
programs and programs 3, 4, 5, 8 and 10 being
Endurance programs.
Consult a coach for more details on the selection and
use of a program.

4. 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.

There are sixteen resistance levels. Note: After you’ve

pressed the buttons, it will take a moment for the pedals
to reach the selected resistance level.

5. Follow your progress with the display.

The console displays the elapsed time and the distance

you’ve pedaled. Note: When a smart program is selected,

the display will show the time remaining in the program
instead of the elapsed time.It also displays your pedaling
speed (in RPM or Km/h), the calories and fat calories

you’ve burnt and also your heart rate when you use the

handgrip pulse sensor.

WATT PROGRAM :

1. Turn on the console

To turn on the console, press any button on the
console or simply begin pedaling.

2.Select your age

See How to select your age on page 10

3. Select the Watt program.

Once the age is selected, the word MANUAL will appear.
press UP and DOWN in order to select the program
WATT. Press ENTER To Validate.
You can now adjust the value Time, Distance, calories
and Watts by pressing Up or Down.
Value from 30 to 350 Watts
Press ENTER to valid the value.
Finally press START / STOP to start.

HEART RATE CONTROL PROGRAMS :

1. Turn on the console

To turn on the console, press any button on the
console or simply begin pedaling.

2.Select your age

See How to select your age on page 10
Please Note that the Heart Rate programs require
to enter the age carefully in order to calculate the

12

maximum Heart Rate.

3.Select your preset program

Once the age is selected, the word MANUAL will appear.
press UP and DOWN in order to select the HRC program.

Press ENTER To Validate.

Each program corresponds to a specic target :

Program 55% HR

corresponds to 55% of Max
HRC
Program 75% HR

corresponds to 75% of Max
HRC
Program 90% HR

corresponds to 90% of Max
HRC
Program TGT HR

corresponds to Target Heart

Rate you will dene

The HRC is calculated as follow : 220- your age.
For instance, for a person of 35 years old : 220-35 =
185 pulse/min.

4. Entering your datas

You can now adjust the value Time, Distance and calories
by pressing Up or Down.
Press ENTER to valid the value.
Finally press START / STOP to start.

5. 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.

There are sixteen resistance levels. Note: After you’ve

pressed the buttons, it will take a moment for the pedals
to reach the selected resistance level.

6. Follow your progress with the display.

The console displays the elapsed time and the distance

you’ve pedaled. Note: When a smart program is selected,

the display will show the time remaining in the program
instead of the elapsed time.It also displays your pedaling
speed (in RPM or Km/h), the calories and fat calories

you’ve burnt and also your heart rate when you use the

handgrip pulse sensor.

USER SETTING PROGRAMS :

1.Select your age

See How to select your age on page 10

2. Select a Custom Program.

Once the age is selected, the word MANUAL will appear.
press UP and DOWN in order to select the program you
want.
The name of the programs will be written on the display
(CUSTOM1, CUSTOM2, CUSTOM3 and CUSTOM4)
Press ENTER To Validate.
You can now adjust the value Time, Distance and

Calories by pressing Up or Down.
Press ENTER to valid the value.

3.Entering your datas

Now, the rst column will be ashing and you’ll use
the UP and DOWN button to create your prole.
Press ENTER to validate, you’ll then move on the

2nd column. Do the same as before for the 10
columns. Finally press START/STOP button to start.

4. 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. There are ten resistance levels. Note: After
you press the buttons, it will take a moment for the
pedals to reach the selected resistance level.
If the pedal do not move for a few seconds, the word
STOP will appear in the display, and the console will
pause. The console has an “auto-off” 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.

6. Follow your progress with the display.

The console displays the elapsed time and the distance

you’ve pedaled. Note: When a smart program is selected,

the display will show the time remaining in the program
instead of the elapsed time.It also displays your pedaling
speed (in RPM or Km/h), the calories and fat calories

you’ve burnt and also your heart rate when you use the

handgrip pulse sensor.

BODYFAT PROGRAM :

1. Turn on the console

To turn on the console, press any button on the
console or simply begin pedaling.

2.Select the body Fat Program

Press the UP and DOWN button to select the Body

Fat program. Wait until the FAT begin ashing.

Press the ENTER button to validate. This is a

special test designed to calculate users’ body fat

pourcentage (FAT%), Base Metabolic Rate (BMR),
Body Mass Index (BMI) and provide you a body
Type.

3.Entering your datas

Height is ashing, adjust to your size with the button

Up and Down and then validate with ENTER.
Adjust in the same way the value of WEIGTH, AGE,
SEX and validate each time by pressing ENTER.
Then, press the ST/SP button in order to start to

13

calculate.
During the body fat measurement, place both your
palms on the contact pads. The test
result are:
FAT%: The total body fat in our body measured by
percentage
BMR Basal Metabolic Rate (metabolism) is the
energy (measured in calories) expended
by the body at rest to maintain normal bodily
function.
BMI: means Body Mass Index, which is used for
body shape building.
During the body fat measurement, if your palms
do not contact the pulse sensor well, the computer
cannot receive any signal and it will display
ERROR2. Press START/STOP to try again.
During the test, you cannot exit the test when press

any button. After the test nish, press UP, DOWN to

exit the body fat measurement program and switch
to other program.

Slim Healthy Fleshy

Over WT

Obese

BODY1 BODY2 BODY3 BODY4 BODY5

＜14% 14%～20% 20.1%～25% 25.1%～35% ＞35%
＜17% 17%～23% 23.1%～28% 28.1%～38% ＞38%

Female/≤30 years old ＜17% 17%～24% 24.1%～30% 30.1%～40% ＞40%

＜20% 20%～27% 27.1%～33% 33.1%～43% ＞43%

Body Sh ape

FAT%

Age/
Gende r

Male/≤30 years old

Male/＞30 years old

Female/＞30 years old

14

EXERCISE GUIDELINES

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 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 nd the proper intensity

level. The chart below shows recommended heart
rates for fat burning and aerobic exercise.

To nd the proper intensity level, nd your age at the

bottom of the chart (ages are rounded off to the near­est ten years). The three numbers listed above your

age dene 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.

Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of

time. During the rst few minutes of exercise, your

body uses carbohydrate calories for energy. Only af-

ter the rst 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 one. 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 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 min-
utes with your heart rate in your training zone. (During

he rst 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 exibility 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 ex-

ercise, you may complete up to ve workouts each

week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.

15

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 at on the
oor. 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.

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.

1

2

3

4

5

16

Inspect 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 soap.

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

MAINTENANCE AND TROUBLESHOOTING

17

EXPLODED DRAWING—Model No. PFIVEX79612.0 part 1

18

EXPLODED DRAWING—Model No. PFIVEX79612.0 part 2

19

PART LIST—Model No. PFIVEX79612.0

Item

39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75

Description

Circle
Crank cover a
Chain cover
Screw ST4.2×18
Spring washer D17
Screw ST3×10
Crank cover b
Nylon nut M6
Bearing 6003
Belt tray
Axle
Belt
Flywheel
Flywheel axle
Nut M10×1
Idler pulley
Nut M10×1.25
Idle wheel bracket
Spring
Hex nut M6
Hex bolt M6×55
Bolt M6×15
Flat washer D6
Spring washer D6
Spring washer D12
Magnet plate axle
Magnet plate
Magnet
Spring
Belt pulley
Bolt M6×50
Hex thin nut M10×1
Fix Pipe
Bearing 6000
Adapter
Nylon nut M8
Spring washer D8

Qty.

2
2

1each

10

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

Item

1
2
3
4
5
6
7
8

9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38

Description

Main frame
Front stabilizer tube
Rear stabilizer tube
Vertical tube
Handlebar
Saddle supporting tube
Saddle
Tension control cable
Meter
Pedal
End cap
End cap
Bolt M8×73

Arc washer Φ20×d8.5×R30

Acorn nut M8
Sensor wire
Square end cap
Bolt M8×15
Flat washer D10
Nut M10
Sensor connective wire
Flat washer D8
Fix Pipe
Handle cover
Round cap
Foam grip
Pulse wire
Knob bolt
Bushing
Bolt
Horizontal seal post
U - hinge block
Flat washer D5
Screw M4X12
Crank
Motor
Screw M4×15
Washer

Qty.

1
1
1
1
1
1
1
1
1

1 each

2
2
4
8
4
1
2
4
1
1
1
1
1
1
2
2
2
1
1
1
1
1
2
2

1 each

1
4
2

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)

IMPORTANT RECYCLING INFORMATION FOR E. U. 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 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 ofce or the

establishment where you purchased this product.

SPECIFICATION :

Open Dimension : (L x l x h): 97 x 49 x 128 cm
Product Weight : 25,3 Kg

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