www.proform.com
Model No. PFRW3814.0
Serial No.
Write the serial number in the space
above for reference.
Serial Number
Decal (under rail)
ACTIVATE YOUR
WARRANTY
To activate your warranty today,
go to www.proformservice.com/
registration.
CUSTOMER CARE
USER’S MANUAL
For service at any time, go to
www.proformservice.com.
Or call 1-888-533-1333
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–12 p.m. MT
Please do not contact the store.
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
HOW TO USE THE ROWER. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
HOW TO USE THE CONSOLE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
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 Health & Fitness, 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 rower before using your rower. 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 rower 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 rower only as described in this
manual.
4. The rower is intended for home use only. Do
not use the rower in a commercial, rental, or
institutional setting.
5. Keep the rower indoors, away from moisture
and dust. Do not put the rower in a garage or
covered patio, or near water.
6. Place the rower on a level surface, with a mat
beneath it to protect the floor or carpet. Make
sure that there is at least 2 ft. (0.6 m) of clearance around the rower.
7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the rower at all times.
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the rower. Always wear athletic
shoes for foot protection.
10. The rower should not be used by persons
weighing more than 250 lbs. (113 kg).
11. Always keep your back straight while using
the rower; do not arch your back.
12. Do not release the row bar while the cord is
extended.
13. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.
3
UTS
STANDARD SERVICE PLANS
all
4
BEFORE YOU BEGIN
Thank you for selecting the new PROFORM® 550 R
rower. Rowing is an effective exercise for increasing
cardiovascular fitness, building endurance, and toning
the body. The 550 R rower is designed to let you enjoy
this effective exercise in the convenience and privacy
of your home.
For your benefit, read this manual carefully before
you use the rower. If you have questions after reading
Length: 7 ft. 1 in. (216 cm)
Width: 1 ft. 10 in. (56 cm)
Frame Handle
Seat
Resistance Handle
Row Bar
Console
this manual, please see the front cover of this manual.
To h e lp us as s is t y o u, no t e t he pr od uc t m od e l n um b er
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 review the drawing
below and familiarize yourself with the labeled parts.
Strap
Wheel
Footrest
Rail
Rail Handle
Folding Clamp
5
ASSEMBLY
• To hire an authorized service technician to
assemble this product, call 1-800-445-2480.
• 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 fi nish all assembly steps.
1. Go to www.proformservice.com/registration
on your computer and register your product.
• activates your warranty
• saves you time if you ever need to contact
Customer Care
• allows us to notify you of upgrades and offers
Note: If you do not have Internet access, call
Customer Care (see the front cover of this
manual) and register your product.
• Assembly requires the following tool(s):
one Phillips screwdriver
one adjustable wrench
To a v oi d d a ma g in g p a rt s , d o n ot us e po we r t o ol s .
1
2. If there are shipping tubes (not shown) attached
to the rower, remove and discard the shipping
tubes and the hardware attaching them.
With the help of a second person, pull the
Rail (2) outward and rotate the Stabilizer (3)
downward.
2
3
2
6
3. Have a second person hold the Rail (2) dur-
ing this step.
Attach the Stabilizer (3) to the Frame (1) with
two M10 x 20mm Screws (61).
Then, hold the Rail Handle (34), pull the Rail (2)
outward, and set the Rail on the floor.
3
4. Orient the Seat (23) as shown, and slide the
Seat Carriage (5) onto the Rail (2).
2
1
3
34
61
4
23
2
5
7
5. Slide the Seat (23) to the front of the Rail (2).
Next, attach a Stop (32) to each side of the Rail
(2) with an M4 x 19mm Screw (69).
Then, attach the Rail Cap (38) to the Rail (2)
with two M4 x 19mm Screws (69).
5
38
69
69
32
2
23
32
69
69
6. The Console (51) requires four AA 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 you
insert batteries. Otherwise, you may damage the console display or other electronic
components.
Remove the screw (A) and the battery cover (B)
from the top of the Console (51). Then, pull out
the battery holder (C) and insert batteries (D)
into the battery holder; make sure to orient the
batteries as shown by the diagram inside the
battery holder. Then, reinsert the battery holder
and reattach the battery cover.
See the inset drawing. Make sure that the
batteries (D) are facing upward and that the
contacts (E) on the batter holder (C) are facing
downward when you insert the battery holder.
6
51
D
C
B
A
E
D
C
E
7. Make sure that all parts are properly tightened before you use the rower. Extra parts may be included.
Place a mat under the rower to protect the floor.
8
HOW TO USE THE ROWER
HOW TO ADJUST THE RESISTANCE
To vary the
intensity of your
exercise, you
can adjust the
resistance that
you feel when
you pull the row
bar. To increase
the resistance,
move the resistance handle
toward the front
of the rower; to
decrease the
resistance, move the resistance handle toward the
rear of the rower.
HOW TO ADJUST THE FOOT PADS
First, sit on the seat and place your feet in the foot
pads.
Next, press the
footrest bracket,
slide the foot pad
to the desired
position, and
then release the
footrest bracket
so that the tab
engages a slot
in the foot pad.
Then, tighten the
strap over your foot.
Adjust the other foot pad in the same way. Make
sure to adjust both foot pads to the same position.
Handle
Bracket
Ta b
Pad
HOW TO MOVE THE ROWER IN THE UNFOLDED
POSITION
Stand behind
the rower and lift
the rail until the
rower will roll on
the wheels. Then,
carefully move
the rower to the
desired location,
and lower the rail
to the floor.
HOW TO MOVE THE ROWER IN THE FOLDED
POSITION
See HOW TO FOLD AND STORE THE ROWER on
page 10, and fold the rower. Then, hold the frame
handle, place your foot on a stabilizer foot, and tip the
rower until it will roll on the wheels. Carefully move the
rower to the desired location, and then tip it into the
storage position.
Place
your foot
here
Lift
here
Handle
9
HOW TO FOLD AND STORE THE ROWER
The rower can be stored in a folded position to conserve space. Store the rower in a location where
children cannot tip it. Remove the batteries from the
console when storing the rower for extended periods of
time.
To store the rower, first slide the Seat (23) to the rear of
the Rail (2).
Then, pull the Rail Handle (34) inward until the Folding
Clamp (35) engages the bar on the Stabilizer (3).
52
2
7, 8
43
52
23
3
2
34
Next, hold and lift the Frame Handle (52) and the Rail
Handle (34), and tip the rower forward onto the Shields
(7, 8) and the Storage Feet (43).
34
35
3
41
41
To u n fo l d t he ro w er , f ir s t p la c e y ou r fo ot on a S ta b il i ze r
Foot (41) and pull the Rail Handle (34) outward to disengage the Folding Clamp (35).
Then, hold the Rail Handle (34) and the Frame Handle
(52), pull the Rail Handle outward, and lower the Rail
(2) to the floor.
10
HOW TO ROW ON THE ROWER
CONSOLE TROUBLESHOOTING
Sit on the seat, place your feet in the footrests, and
adjust the straps to fit your feet. Then, hold the row bar
with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are above
your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
Most console problems are the result of low batteries;
for replacement instructions, see assembly step 6 on
page 8.
FCC INFORMATION
This equipment has been tested and found to comply
with the limits for a Class B digital device, pursuant to
part 15 of the FCC Rules. These limits are designed
to provide reasonable protection against harmful
interference in a residential installation. This equipment generates, uses, and can radiate radio frequency
energy and, if not installed and used in accordance
with the instructions, may cause harmful interference to
radio communications. However, there is no guarantee
that interference will not occur in a particular installation. If this equipment does cause harmful interference
to radio or television reception, which can be determined by turning the equipment off and on, try to
correct the interference by one or more of the following
measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and
the receiver.
MAINTENANCE
Inspect and tighten all parts of the rower regularly.
Replace any worn parts immediately.
To c l ea n t h e r ow e r, u s e a d a mp cl o th a nd a sm a ll
amount of mild detergent. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
For best results, clean the rail, the seat carriage, and
the carriage rollers daily.
• Connect the equipment into an outlet on a circuit
different from that to which the receiver is connected.
• Consult the dealer or an experienced radio/TV
technician for help.
FCC CAUTION: To assure continued compliance,
use only shielded interface cables when connecting to computer or peripheral devices. Changes or
modifications not expressly approved by the party
responsible for compliance could void the user’s
authority to operate this equipment.
11
HOW TO USE THE CONSOLE
FEATURES OF THE CONSOLE
The easy-to-use console features several modes that
provide instant exercise feedback during your workouts. The display modes are described below.
HOW TO USE THE CONSOLE
Make sure that batteries are installed in the console
(see assembly step 6 on page 8). If there is a sheet
of clear plastic on the console, remove the plastic.
1. Turn on the console.
To t u rn on th e c o ns o le , p r es s t h e On /R es e t b ut t on
on the console or simply begin rowing.
2. Begin rowing and follow your progress with the
displays.
Upper display—This display will show the watts
mode and the strokes per minute mode.
Center display—This display will show the time
mode and the strokes mode.
Lower display—This display will show the calories
mode.
The scan mode will be selected automatically when
you turn on the console.
Watts—This mode shows your approximate power
output in watts.
Strokes Per Minute (SPM)—This mode shows the
number of rowing strokes you are completing per
minute.
Time—This mode shows the elapsed time.
Strokes—This mode shows the number of rowing
strokes you have completed during your workout.
Calories—This mode shows the approximate number
of calories you have burned during your workout.
Scan—This mode shows the watts, strokes per minute, time, and strokes modes for a few seconds each in
a repeating cycle.
To view the watts, strokes per minute, time, or
strokes mode for continuous display, press the
Priority Display button repeatedly until the desired
mode is shown in the display.
To return to the scan mode, press the Priority
Display button repeatedly until the word SCAN
appears in the center display.
To reset the displays to zero, press the On/Reset
button.
4. When you are finished exercising, the console
will turn off automatically.
If the row bar does not move for a few seconds, the
console will pause.
The console has an auto-off feature. If the row bar
does not move and the console buttons are not
pressed for a few minutes, the power will turn off
automatically to save the batteries.
12
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.
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.
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.
To f i nd th e p r op e r i nt e ns i ty le v el , fi nd yo u r a ge at th e
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.
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.
HOW TO MEASURE YOUR HEART RATE
To m e as u re yo u r h ea r t
rate, exercise for at least
four minutes. Then, stop
exercising and place
two fingers on your
wrist as shown. Take a
six-second heartbeat
count, and multiply the
result by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140
beats per minute.
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.
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 m a in t ai n o r i m pr o ve yo u r c on d it io n, c o mp l et e t h re e
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.
13
PART LIST
K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n
Model No. PFRW3814.0 R0914B
1 1 Frame
2 1 Rail
3 1 Stabilizer
4 1 Left Fan
5 1 Carriage
6 2 Deflector
7 1 Right Shield
8 1 Left Shield
9 1 Resistance Handle
10 1 Grommet
11 1 Bungee Cord
12 1 Strap
13 1 Row Bar
14 2 Grip
15 2 Row Bar Cap
16 2 Footrest Strap
17 1 Right Footrest
18 1 Right Foot Pad
19 1 Right Footrest Bracket
20 1 Left Footrest Bracket
21 1 Left Footrest
22 1 Left Foot Pad
23 1 Seat
24 2 Set Screw
25 2 Snap Ring
26 1 Hub
27 2 Bearing
28 1 Bearing Spacer
29 1 Pulley Assembly
30 1 Axle
31 2 Pivot Bushing
32 4 Stop
33 1 Bumper
34 1 Rail Handle
35 1 Folding Clamp
36 2 Rail Foot
37 2 Small Carriage Roller
38 1 Rail Cap
39 2 Large Carriage Roller
40 2 Carriage Axle
41 2 Stabilizer Foot
42 4 Wheel
43 2 Storage Foot
44 5 Rail Pulley
45 2 Strap Roller
46 2 Strap Axle
47 1 Reed Switch/Wire
48 1 Frame Pulley
49 1 Frame Foot
50 1 Clamp
51 1 Console/Row Bar Rest
52 1 Frame Handle
53 1 Pivot Axle
54 12 Deflector Bracket
55 10 Pulley Bracket
56 6 6mm Washer
57 11 M6 Locknut
58 3 M8 Washer
59 2 M8 x 12mm Screw
60 1 M10 x 40mm Bolt
61 2 M10 x 20mm Screw
62 8 5mm Washer
63 8 M5 x 10mm Screw
64 2 #8 x 3/4" Screw
65 12 M6 x 15mm Screw
66 1 M10 x 20mm Screw
67 2 Clip
68 21 M4 x 16mm Screw
69 32 M4 x 19mm Screw
70 6 M4 x 10mm Screw
71 1 M8 x 50mm Screw
72 1 Right Fan
73 4 8mm Washer
74 1 M10 Washer
* – User’s Manual
* – Assembly Tool
Note: Specifi cations are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.
14
EXPLODED DRAWING
Model No. PFRW3814.0 R0914B
72
21
69
60
57
68
31
31
73
58
42
2
71
43
32
44
24
33
42
11
69
73
61
3
69
57
69
41
63
58
62
56
59
67
5
57
34
40
32
69
35
69
55
63
23
69
69
36
57
56
62
37
55
39
38
65
65
6
70
32
68
69
25
30
63
62
44
20
54
46
63
64
62
57
29
45
68
27
28
55
44
56
57
7
68
54
68
54
57
47
68
69
56
26
54
10
54
68
48
50
68
49
1
27
25
9
70
54
68
68
54
8
54
6
12
69
4
15
13
14
66
74
24
16
69
52
15
51
22
59
58
53
57
56
44
17
55
44
65
19
65
8
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
IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4.
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 fi ve (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 (customer). ICON’s obligation under this warranty is
limited to repairing or replacing, at ICON’s 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 customer’s responsibility. If
replacement parts are 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 freight damage to the product. This warranty will automatically be voided
if the product is used as a store display model, if the product is purchased or transported outside the USA,
if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used,
or if the product is used for commercial or rental purposes. No other warranty beyond that specifi cally 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 profi ts, loss of enjoyment or use, or costs of removal or installation; or other
consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or
consequential damages. Accordingly, the above limitation may not apply to the customer.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or fi tness 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 the customer.
This warranty provides specifi c legal rights; the customer may have other rights that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
Part No. 363713 R0914B Printed in China © 2014 ICON Health & Fitness, Inc.
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