Proform 831216520 User Manual XP 110 R Manuals And Guides L0702362

PROFORM Cycle Manual L0702362 PROFORM Cycle Owner's Manual, PROFORM Cycle installation guides

User Manual: Proform 831216520 831216520 PROFORM PROFORM XP 110 R - Manuals and Guides View the owners manual for your PROFORM PROFORM XP 110 R #831216520. Home:Fitness Equipment Parts:Proform Parts:Proform PROFORM XP 110 R Manual

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Page Count: 24

Model No. 831.21652.0

Serial No.

Serial

Decal

• Assembly

•Operation

•Maintenance

•Part List and Drawing

_CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

BIKE EXERCISER

User's Manual

Sears, Roebuck and Co., Hoffman Estates, IL 60179

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS ................................................................ 2

BEFORE YOU BEGIN ...................................................................... 3

ASSEMBLY ............................................................................... 4

HOW TO OPERATE THE EXERCISE CYCLE ................................................... 10

MAINTENANCE AND TROUBLESHOOTING ................................................... 18

CYCLING EXERCISE GUIDELINES .......................................................... 19

STRENGTH EXERCISE GUIDELINES ........................................................ 20

PART LIST .............................................................................. 22

EXPLODED DRAWING .................................................................... 23

HOW TO ORDER REPLACEMENT PARTS ............................................. Back Cover

90 DAY FULL WARRANTY .......................................................... Back Cover

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precau-

tions before using the exercise cycle.

1. Read all instructions in this manual and all

warnings on the exercise cycle before using

the exercise cycle. Use the exercise cycle only

as described in this manual.

8. Wear appropriate clothes while exercising;

do not wear loose clothes that could become

caught on the exercise cycle. Always wear

athletic shoes for foot protection.

2. It is the responsibility of the owner to ensure

that all users of the exercise cycle are ade-

quately informed of all precautions.

3. The exercise cycle is intended for home use

only. Do not use the exercise cycle in

a commercial, rental, or institutional setting.

4. Keep the exercise cycle indoors, away from

moisture and dust. Place the exercise cycle

9. The pulse sensor is not a medical device.

Various factors, including the user's move-

ment, 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.

10. Always keep your back straight while using

the exercise cycle; do not arch your back.

on a level surface, with a mat beneath it to 11. If you feel pain or dizziness while exercising,

protect the floor. Make sure that there is stop immediately and cool down.

enough clearance around the exercise cycle

to mount, dismount, and use it. 12. The exercise cycle does not have a freewheel;

the pedals will continue to move until the fly-

5. Inspect and properly tighten all parts regularly, wheel stops.

Re place any worn parts immediately.

13. The warning decals shown on page 3 have

6. Keep children under the age of 12 and pets

away from the exercise cycle at all times.

7. The exercise cycle should not be used by

persons weighing more than 250 pounds.

been placed on the exercise cycle. If a decal

is missing or illegible, call toll-free

1-888-533-1333 and request a free re place-

ment decal. Apply the decal in the location

shown.

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.

Read all instructions before using. Sears assumes no responsibility for personal injury or property

damage sustained by or through the use of this product.

BEFORE YOU BEGIN

Congratulations for selecting the new PREFORM ®XP

110 R exercise cycle. Cycling is one of the most effec-

tive exercises for increasing cardiovascular fitness,

building endurance, and toning the entire body. The

XP 110 R exercise cycle offers a selection of features

designed to let you enjoy this healthful exercise in the

convenience and privacy of your home.

For your benefit, read this manual carefully before

you use the exercise cycle. If you have questions

after reading this manual, call 1-800-4-MY-HeMP

(1-800-469-4663). To help us assist you, please note

the product model number and serial number before

contacting us. The model number is 831.21 652.0. The

serial number can be found on a decal attached to the

exercise cycle (see the front cover of this manual).

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

•Misuseofthis machine

may result in serious

injury,

,Read user's manual

prior to use and follow

all warnings and

instructions.

•Do net allow children

on or around machine.

, Pedals continue to

spin when you stop

pedaling.

,Spinning pedals can

cause injury.

•Reduce pedal speed

in acontrolled manner,

, User weight must not

exceed 250 pounds.

• Replace label if

damaged, illegible, or

removed.

Fan

Console

Backrest

Pulse Sensor

FRONT

_=dal/Strap

Seat

Keep hands and

fingers clear of

this ares,

"DO NOT SIr ON S F_Zkl]3ACK OR

lip OVFR, CAUSING INJURY.

-Always position the seat adj u sln_lent

in the full forward soten(

the ber_ch.

-The bench should _ u_'d only with

the weighi_ provided.

Handlebar

Dumbbell

Seat Carriage Knob

Backrest Knob

RIGHT SIDE

ASSEMBLY

Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing

materials. Do not dispose of the packing materials until assembly is completed.

Assembly requires the included tools and your own adjustable wrench _ and Phillips

screwdriver _-_=_.

Use the part drawings below to identify the small parts used in assembly. The number in parentheses below

each drawing refers to the key number of the part, from the PART LIST on page 22. The second number refers

to the quantity needed for assembly. Note: Some small parts may have been preattached for shipping. If a

part is not in the parts bag, check to see if it has been preattached. If a part is missing, call toll-free

1-888-533-1333.

M8 Nylon M8 Acorn M8 Split MIO Split M8 x 18mm M8 x 19mm

Locknut (47)-4 Nut (29)-2 Washer (66)-4 Washer (48)-4 Washer (41)-2 Washer (65)-4

M4 x lOmm M4 x 16mm M6 x 20mm Button M6 x 38mm Button M8 x 15mm

Screw (54)-8 Screw (64)-4 Screw (52)-4 Screw (46)-4 Screw (42)-6

M8 x 75mm Carriage

Bolt (43)-2 M8 x 75mm Button

Screw (44)-2

M8 x 38mm Button

Bolt (45)-4 M10 x 25mm Button

Screw (50)-4

To make assembly easier, read the information

on page4 before you begin assembling the

Identify the Front Stabilizer (9), which is shorter than

the Rear Stabilizer (not shown). While another person

lifts the front of the Frame (1), attach the Front

Stabilizer to the Frame with two M8 x 75mm Button

Screws (44), two M8 Split Washers (66), and two

M8 x 19mm Washers (65).

2. Orient the Seat Rail (2) as shown. Attach the Foot (17)

to the underside of the Seat Rail with an M8 x 15mm

Screw (42).

3. Attach the Rear Stabilizer (10) to the Seat Rail (2) with

two M8 x 75mm Carriage Bolts (43), two M8 x 19mm

Washers (65), two M8 Split Washers (66), and two M8

Acorn Nuts (29).

4. Orient the Seat Carriage (3) as shown. Slide the Seat

Carriage onto the Seat Rail (2), and then tighten the

Seat Carriage Knob (31) into the Seat Carriage and an

adjustment hole in the Seat Rail. Make sure the Seat

Carriage Knob is engaged in one of the adjustment

holes.

Adjustment Holes

229 66

10 43

2 Adjustment

Holes

5. SlidetherearoftheFrame(1)ontotheSeatRail(2).

AttachtheFramewithfourM10x 25mmButton

Screws(50)andfourM10SplitWashers(48).

,Identify the Left Handlebar (35), which is marked with

a sticker. Orient the Left Handlebar with the hexagonal

holes facing upward. Attach the Left Handlebar to the

Seat Carriage (3) with two M8 x 38mm Button Bolts

(45) and two M8 Nylon Locknuts (47). Make sure the

Nylon Loeknuts are in the hexagonal holes.

Repeat this step for the Right Handlebar (36).

7. Attach a Dumbbell Cradle (33) to the side of the Seat

Carriage (3) with two M4 x 10mm Screws (54).

Repeat this step for the other three Dumbbell

Cradles (33),

45 Hexagonal

Holes

8. Applyagenerousamountoftheincludedgreaseto

thePivotAxle(40).Then,orienttheBackrestBracket

(13)neartheSeatCarriage(3)asshown.

PulltheBackrestKnob(32)andinserttheBackrest

Bracket(13)intotheSeatCarriage(3).Then,release

theBackrestKnobintooneoftheadjustmentholesin

theBackrestBracket.Makesurethe BackrestKnob

is engagedin oneof the adjustmentholes.

SlidethePivotAxle(40)throughtheBackrestBracket

(13)andtheweldedtubeontheSeatCarriage(3).

Then,tightenanM8x 15mmScrew(42)withan

M8x 18mmWasher(41)intoeachendofthePivot

Axle(40).

9. AttachtheSeat(14)to theSeatCarriage(3)withfour

M6x 20mmButtonScrews(52).Note:TheButton

Screwsmaybepreattachedto theundersideofthe

Seat.

10.AttachtheBackrest(15)to theBackrestBracket(13)

withfourM6x 38mmButtonScrews(46).Note:The

ButtonScrewsmaybepreattachedto theBackrest.

Grease

ustment

Hole

11. Have another person hold the Upright (4) near the

front of the Frame (1). Locate the wire tie (see the

inset drawing) in the Upright. Tie the lower end of the

wire tie to the Wire Harness (28). Next, pull the upper

end of the wire tie upward out of the top of the

Upright. Then, untie and discard the wire tie.

Attach the Upright (4) to the Frame (1) with three

M8 x 15mm Screws (42). Be careful to avoid pinch-

ing the Wire Harness (28).

12.The Console (6) requires four "D" batteries

(not included); alkaline batteries are recommended.

Press the tab on the battery cover and remove it.

Insert four batteries into the Console as shown. Make

sure that the batteries are oriented as shown by

the markings on the battery cover. Then, reattach

the battery cover.

13.While another person holds the Console (6) near the

Upright (4), connect the console wire harness to the

Wire Harness (28). Insert the excess console wire har-

ness into the Upright.

Attach the Console (6) to the Upright (4) with four

M4 x 16mm Screws (64). Be careful to avoid pinch-

ing the wires.

Avoid pinching the _ ^

Wire Harness (28) _2_

during this steP_42 _!__ 42

_--_ _-_" /Wire Tie

Battery Cover_

Console

Wire

14.IdentifytheLeftPedal(26),whichismarkedwithan

"L."Usinganadjustablewrench,firmly tightenthe

LeftPedalcounterclockwise into the left arm of the

Crank (18). Tighten the Right Pedal (not shown)

clockwise into the right arm of the Crank. Important:

Tighten both Pedals as firmly as possible. After

using the exercise cycle for one week, retighten

the Pedals. For best performance, the Pedals must

be kept tightened.

Adjust the strap on the Left Pedal (26) to the desired

position, and press the end of the strap onto the tab

on the Left Pedal. Adjust the right pedal strap in the

same way.

Stra

26\

15. Make sure that all parts are properly tightened before you use the exercise cycle. Note: After assembly is

completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor.

HOW TO OPERATE THE EXERCISE CYCLE

HOW TO ADJUST THE SEAT

For effective exer-

cise, the seat

should be in the

proper position. As

you pedal, there

should be a slight

bend in your knees

when the pedals

are in the most for-

ward position. To

adjust the position

of the seat, first

turn the seat car-

riage knob coun-

terclockwise two or

three turns to

loosen it (if the

Seat

Rail

Seat

Carriage

knob is not loosened enough, it may scratch the seat

rail). Next, pull the knob, slide the seat carriage forward

or backward to the desired position, and then release

the knob into an adjustment hole in the seat rail. Then,

turn the knob clockwise until it is tight. Make sure the

seat carriage knob is engaged in an adjustment

hole.

HOW TO ADJUST THE PEDAL STRAPS

To adjust the

pedal straps, first

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 back onto

the tabs.

_.__ ............ Pedal

Tab

HOW TO ADJUST THE BACKREST

The backrest can be adjusted to any of three positions:

the inclined (upright) position, the semi-inclined posi-

tion, or the flat position.

To adjust the back-

rest, first adjust

the seat to the

most forward

position (see HOW

TO ADJUST THE

SEAT at the left).

Next, pull the back-

rest knob, move the

backrest bracket to

the desired position,

and then release

the backrest knob

into an adjustment

hole. Make sure

the backrest knob

is engaged in an

adjustment hole.

Backrest

Bracket

Knob

CAUTION: Never sit on the backrest; doing so

could cause the exercise cycle to tip, resulting in

injury.

FAN

PROGRAM

ERL.5 BBP_.

CLJ'U !

TIME

FEATURES OF THE CONSOLE

The advanced console offers an array of features

designed to make your workouts more effective and

enjoyable.

When you select 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 display

continuous exercise feedback. You can even measure

your heart rate using the handgrip pulse sensor.

The console offers two trainer programs that automati-

cally change the resistance of the pedals and prompt

you to increase or decrease your pace while guiding

you through an effective workout.

The console also features five interactive cross train-

ing programs designed to help you to burn calories

and enhance your cardiovascular system while toning

and strengthening your muscles. The cross training

programs automatically control the resistance of the

pedals and prompt you to perform a variety of strength

exercises during your workout. Choose an upper body,

lower body, or whole body cross training program for

an effective workout. Note: The strength exercises

require the use of the included dumbbells and an

inflatable exercise ball (not included). To purchase an

exercise ball, call toll-free 1-888-533-1333.

You can also use two calorie goal programs designed

to help you burn 300 or 400 calories in 30 or 45-minute

workouts. The calorie goal programs automatically con-

trol the resistance of the pedals and prompt you to

increase or decrease your pace while counting the calo-

ries you burn.

To use the manual mode of the console, follow the

steps beginning on page 12. To use a trainer

program, see page 14. To use a cross training pro-

gram, see page 15. To use a calorie goal program,

see page 17.

Note: If there is a sheet of clear plastic on the face

of the console, remove the plastic.

HOW TO USE THE MANUAL MODE

D ress any button or begin pedaling to turn on

the console.

A moment after you turn on the console, the dis-

play will light.

BSelect the manual mode,

Each time you turn on the console, the manual

mode will be selected automatically. If you have

selected a program, reselect the manual mode by

pressing the Programs button repeatedly until the

words MANUAL MODE appear in the top of the

display.

_egin pedaling and change the resistance of

the pedals as desired,

As you pedal, change the resistance of the ped-

als by pressing the Increase and Decrease but-

tons repeatedly. 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.

BFollow your progress with the display.

The left side of the

display--This side of

the display will show

the elapsed time.

Note: When a pro-

gram is selected, the

CU'U I

display will show the time remaining in the pro-

gram instead of the elapsed time.

The left side of the display will also show your

heart rate when you use the handgrip pulse sen-

sor (see step 5 on page 13).

When a program is selected, the left side of the

display will also show the approximate number of

calories you have burned.

The center of the

display--When you "_ ....

select the manual _ .... W

mode, the center of

the display will show a

track that represents

1/4 mile. 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.

The center of the dis-

play will also show the

resistance level of the

pedals for a few sec-

onds each time the

resistance level

changes.

" B.I

RESIST.

The right side of the

display--This side of

the display will show

the distance (in miles

or kilometers) you

have pedaled and

your pedaling pace, in miles or kilometers per

hour.

The top of the dis-

play--When you

select the manual

mode, the top of the

display will show the

approximate number

of calories you have burned.

LRL 5 BB2

pm.m

j I=J J

Note: The console I

can display speed

and distance in L

either miles or kilo-

meters, The letters

MPH or Km/H will

appear in the display to indicate the selected unit

of measurement. To change the unit of measure-

ment, first hold down the Program button for sev-

eral seconds. An E (for English) or an M (for met-

ric) will appear in the display. Press the Increase

button to change the unit of measurement. When

the desired unit of measurement is selected, press

the Program button again. Note: When you

replace the batteries, it may be necessary to rese-

lect the unit of measurement.

0Measure your heart rate if desired.

If there are sheets

of clear plastic on

the metal contacts

on the handgrip

pulse sensor,

remove the plastic.

To measure your

heart rate, hold the

handgrip pulse sen-

sor with your palms

I MetalContact

resting against the metal contacts. Avoid moving

your hands or gripping the contacts too

tightly.

When your pulse is

detected, a heart-

shaped symbol will

flash in the left side

of the display each

time your heart

beats, one or two dashes will appear, and then

your heart rate will be shown. For the most accu-

rate heart rate reading, hold the contacts for at

least 15 seconds. Note: If you continue to hold the

handgrip pulse sensor, the display will show your

heart rate for up to 30 seconds.

If your heart rate is not shown, make sure that

your hands are positioned as described. Be care-

ful not to move your hands excessively or to

squeeze the metal contacts too tightly. For opti-

mal performance, clean the metal contacts using

a soft cloth; never use alcohol, abrasives, or

chemicals to clean the contacts.

Turn on the fan if desired.

To turn on the fan at

high speed, press the Thumb Tab

Fan button. To turn on

the fan at low speed,

press the button a

second time. To turn

off the fan, press the

button a third time.

Note: If the pedals do

not move for a few minutes, the fan will automati-

cally turn off to conserve the batteries.

Pivot the thumb tab on the right side of the fan to

adjust the fan angle.

B hen you are finished exercising, the console

will turn off automatically.

If the pedals do not move for several seconds, a

tone will sound and the console will pause.

If the pedals do not move for about five minutes

and the buttons are not pressed, the console will

turn off and the display will be reset.

HOW TO USE A TRAINER PROGRAM

D ress any button or begin pedaling to turn on

the console.

A moment after you turn on the console, the dis-

play will light.

BSelect a trainer program.

Press the Program button repeatedly until the

words TRAINER 1 or TRAINER 2 appear in the

display. When you select a trainer program, the

program time will appear in the display and a pro-

file of the resistance levels for the program will

scroll across the center of the display.

TOOT_ i_O l

i!-_ J-1.LJP_[,._t-_ I

m.f"lB"I f"wf'l

ZJLI'LI LI ===-===m=-= U.LI

TIME MPH

IgBegin pedaling to start the program.

Each program is divided into 30 one-minute seg-

ments. One resistance level and one target pace

(speed) setting are programmed for each seg-

ment. Note: The same resistance level and/or tar-

get pace setting may be programmed for two or

more consecutive segments.

During the program,

the program profile will Profile

show your progress | Im

(see the drawing m,,-,,,k,,,'%,"='L,m=

above). The flashing

segment of the profile

represents the current segment of the program.

The height of the flashing segment indicates the

resistance level for the current segment. At the

end of each segment of the program, a series of

tones will sound and the next segment of the pro-

file 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.

As you exercise, you will be prompted to keep

your pedaling pace near the target pace setting

for the current segment. When the words PEDAL

FASTER appear in the display, increase your

pace. When the words PEDAL SLOWER appear,

decrease your pace. When the words PEDALING

IN RANGE appear, maintain your current pace.

Important: The target pace settings are intend-

ed only to provide motivation. Your actual

pace may be slower than the target pace set-

tings. Make sure to exercise at a pace that is

comfortable for you.

If the resistance level for the current segment is

too high or too low, you can manually override the

setting by pressing the Increase and Decrease

buttons. However, when the current segment

ends, the pedals will automatically adjust to the

resistance level for the next segment.

To stop the program at any time, stop pedaling.

The time will begin to flash in the display. To

restart the program, simply resume pedaling.

When the last segment of the program ends, the

words PROGRAM DONE will appear in the dis-

play.

BFollow your progress with the display.

See step 4 on page 12.

_easure your heart rate if desired.

See step 5 on page 13.

r_ Turn on the fan if desired.

See step 6 on page 13.

D hen you are finished exercising, the console

will turn off automatically.

See step 7 on page 13.

HOW TO USE ACROSS TRAINING PROGRAM

_1 Press any button or begin pedaling to turn on

the console,

A moment after you turn on the console, the dis-

play will light.

BSelect a cross training program.

Press the Program button repeatedly until the

name of the desired cross training program

appears in the display. When you select a cross

training program, the program time will appear in

the display and a profile of the resistance levels

for the program will scroll across the center of the

display.

UPPEP DU _,.J

! ZJ'U U dMB LJ,LJ

TIME MPH

Begin pedaling to start the program,

Each program is divided into 25, 30 or 45 one-

minute segments. One resistance level and one

target pace (speed) setting are programmed for

most segments. (Note: The same resistance

and/or target pace setting may be programmed for

two or more consecutive segments.) During other

segments, the console will prompt you to perform

strength exercises.

The display for the cross training programs works

in the same way as the display for the trainer pro-

grams (see step 3 on page 14).

As you exercise, you will be prompted to keep

your pedaling pace near the target pace setting

for the current segment. When the words PEDAL

FASTER appear in the display, increase your

pace. When the words PEDAL SLOWER appear,

decrease your pace. When the words PEDALING

IN RANGE appear, maintain your current pace.

PE flL ,.u

""tt"',""tt'l

Important: The target pace settings are intend-

ed only to provide motivation, Your actual

pace may be slower than the target pace set-

tings, Make sure to exercise at a pace that is

comfortable for you,

If the resistance level for the current segment is

too high or too low, you can manually override the

setting by pressing the Increase and Decrease

buttons. However, when the current segment

ends, the pedals will automatically adjust to the

resistance level for the next segment.

To stop the program at any time, stop pedaling.

The time will begin to flash in the display. To

restart the program, simply resume pedaling.

B Perform the first strength exercise when

prompted,

When the first strength exercise segment begins,

the name of the first strength exercise will appear

in the display for a few seconds. The time will

pause and flash in the display. Next, the display

will show the recommended number of repetitions

for the first strength exercise.

5klDUL PPE.55

ZJ D'U U mmL=d LJ,U

TIME. MPH

Step off the

exercise cycle and

prepare to begin

the first strength

exercise. Every few

seconds, the con-

sole will sound a

tone; when a tone sounds, perform one repetition

of the exercise. Exercise with a slow, steady

motion; do not perform more than one repetition

each time a tone sounds. The display will count

down the repetitions as you perform them.

Note: Refer to the accompanying exercise chart

to see the correct form for each exercise. When

performing lunges, alternate legs with each repe-

tition. When performing dumbbell rows, perform

half the repetitions with your right arm and half

the repetitions with your left arm. The strength

exercises require the use of the included dumb-

bells and an inflatable exercise ball (not included).

To purchase an exercise ball, call toll-free

1-888-533-1333.

Continue the cross training program.

When you have performed the recommended

number of repetitions, the words START PEDAL-

ING will appear in the display. To continue the

cross training program, step onto the exercise

cycle and start pedaling. The pedals will automati-

cally adjust to the resistance level for the next

segment.

r- _,,._.ZJ!-I L JL t _k,g

The program will continue in this way until the last

segment ends. Then, the words PROGRAM

DONE will appear in the display.

Follow your progress with the display.

See step 4 on page 12.

Measure your heart rate if desired.

See step 5 on page 13.

Turn on the fan if desired.

See step 6 on page 13.

_'_ When you are finished exercising, the console

will turn off automatically.

See step 7 on page 13.

HOW TO USE A CALORIE GOAL PROGRAM

_1 Press any button or begin pedaling to turn on

the console.

A moment after you turn on the console, the dis-

play will light.

Select one of the calorie goal programs.

Press the Program button repeatedly until the

name of the desired calorie goal program

appears in the display. When you select a calorie

goal program, the program time will appear in the

display and a profile of the resistance levels for

the program will scroll across the center of the dis-

play.

TIME

DBegin pedaling to start the program.

Each program is divided into 30 or 45 one-minute

segments. One resistance level and one target

pace (speed) setting are programmed for each

segment. Note: The same resistance level and/or

target pace setting may be programmed for two or

more consecutive segments. The display for a

calorie goal program work in the same way as the

display for the trainer programs (see step 3 on

page 14).

As you exercise, you will be prompted to keep

your pedaling pace near the target pace setting

for the current segment. When the words PEDAL

FASTER appear in the display, increase your

pace. When the words PEDAL SLOWER appear,

decrease your pace. When the words PEDALING

IN RANGE appear, maintain your current pace.

"3 t","3 t=3 1 "111'

Important: The target pace settings are intend-

ed only to provide motivation. Your actual

pace may be slower than the target pace set-

tings. Make sure to exercise at a pace that is

comfortable for you.

If the resistance level for the current segment is

too high or too low, you can manually override the

setting by pressing the Increase and Decrease

buttons. However, when the current segment

ends, the pedals will automatically adjust to the

resistance level for the next segment. Note: If you

manually override the resistance levels of a calo-

rie goal program, you might not reach your calo-

rie goal.

To stop the program at any time, stop pedaling.

The time will begin to flash in the display. To

restart the program, simply resume pedaling.

When the last segment of the program ends, the

words PROGRAM DONE will appear in the dis-

play.

B ollow your progress with the display.

See step 4 on page 12.

_easure your heart rate if desired.

See step 5 on page 13.

r_ Turn on the fan if desired.

See step 6 on page 13.

B hen you are finished exercising, the console

will turn off automatically.

See step 7 on page 13.

MAINTENANCE AND TROUBLESHOOTING

Inspect and properly tighten all parts of the exercise

cycle regularly. Replace any worn parts immediately.

To clean the exercise cycle, use a damp cloth and a

small amount of liquid dish soap. Important: To

avoid damage to the console, keep liquids away

from the console and keep the console out of

direct sunlight,

BATTERY REPLACEMENT

If the console display becomes dim, the batteries

should be replaced; most console problems are the

result of low batteries. To replace the batteries, see

assembly step 12 on page 8.

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 left side shield.

Using an adjustable wrench, turn the left pedal clock-

wise and remove it. Next, remove the screws from

the left side shield. Note: There are different sizes of

screws attaching the left side shield. Be sure to note

the location of each screw. Then, carefully remove

the left side shield.

With the left side shield removed, locate the Reed

Switch (24). Turn the Crank (18) until the Magnet (19)

is aligned with the Reed Switch. Next, loosen, but do

not remove, the indicated Reed Switch Screw (49).

Slide the Reed Switch slightly closer to or away from

the Magnet, and then retighten the Screw. Turn the

Crank for a moment. Repeat until the console dis-

plays correct feedback. When the Reed Switch is cor-

rectly adjusted, reattach the left side shield and the

left pedal.

View From Front

f24

HANDGRIP PULSE SENSOR TROUBLESHOOTING

If the handgrip pulse sensor does not function properly,

see step 5 on page 13.

CYCLING EXERCISE GUIDELINES

The following guidelines will help you to plan your

exercise program. Remember that proper nutrition

and adequate rest are essential for successful results.

WARNING: Beforebeginning

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 determin-

ing heart rate trends in general.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom-

mended heart rates for fat burning, maximum fat

burning, and cardiovascular (aerobic) exercise.

165 155 145 140 130 125 115 _

145 138 130 125 118 110 103 _)

125 120 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers above

your age. The three numbers are your "training zone."

The lowest number is the recommended heart rate for

fat burning, the middle number is the recommended

heart rate for maximum fat burning, and the highest

number is the recommended heart rate for aerobic

exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible carbohydrate calories for ener-

gy. 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 num-

ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your

exercise until your heart rate is near the middle of

your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-

tem, your exercise must be "aerobic." Aerobic exer-

cise is activity that requires large amounts of oxygen

for prolonged periods of time. This increases the

demand on the heart to pump blood to the muscles,

and on the lungs to oxygenate the blood. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of five to ten minutes of

stretching and light exercise. A proper warm-up

increases your body temperature, heart rate, and cir-

culation in preparation for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training

zone. Note: During the first few weeks of your exer-

cise program, do not keep your heart rate in your

training zone for longer than 20 minutes.

A cool-down, with five to ten minutes of stretching.

This will increase the flexibility of your muscles and

will help to prevent post-exercise problems.

EXERClSE FREQUENCY

To maintain or improve your condition, plan three work-

outs 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 make exer-

cise a regular and enjoyable part of your everyday life.

STRENGTH EXERCISE GUIDELINES

WARNING: Before beginning any

exercise program, consult your physician.

This is especially important for persons over

the age of 35 or persons with pre-existing

health problems.

STRENGTH EXERCISE GUIDELINES

The exercise cycle and the included dumbbells can be

used for a variety of strength exercises designed to

trim, tone, and strengthen the body. Please read these

guidelines before performing strength exercises.

It is recommended that your strength exercise program

include three strength workouts each week. Use the

exercise cycle's interactive cross training programs to

combine strength exercises with cycling exercise. An

alternative is to perform strength exercises and cycling

exercise on alternating days. For example, perform

strength exercises on Tuesday, Thursday, and

Saturday, and plan cycling exercise on Monday,

Wednesday, and Friday. Make sure to rest for at least

one full day each week to give your body time to

regenerate. CAUTION: It is very important to avoid

overdoing it during the first few months of your

exercise program, and to progress at your own

pace.

Begin each workout with five to ten minutes of stretch-

ing and light exercise to warm up. A proper warm-up

increases your body temperature, heart rate, and cir-

culation in preparation for exercise.

After warming up, perform a selection of strength exer-

cises. The cross training programs will guide you

through a variety of strength exercises. Consult a rep-

utable book to find additional strength exercises. When

you use a cross training program, you will be prompt-

ed to perform a specific number of repetitions. When

you are not using a cross training program, begin with

12 repetitions for each exercise that you perform. (A

"repetition" is one complete cycle of an exercise, such

as one shoulder press.) As your fitness level increas-

es, perform two or three sets of repetitions for each

exercise. Always rest for at least one minute after each

set. When you can complete three sets of 12 repeti-

tions without difficulty, you may choose to use heavier

weights.

Finish each workout with five to ten minutes of stretch-

ing to cool down. This will increase your flexibility and

will help to prevent soreness.

EXERCISE FORM

For the best results, correct form is important.

Maintaining proper form means moving through the full

range of motion for each strength exercise, and mov-

ing only the appropriate parts of the body. Make sure

to perform each strength exercise with a smooth,

steady motion. Exhale as you exert yourself, and

inhale as you return to the starting position; never hold

your breath.

STAYING MOTIVATED

For motivation, try listening to music or watching tele-

vision while you exercise. Use a calendar to keep a

record of your workouts, and record key body mea-

surements at the end of every month. Remember, the

key to lasting results is to make exercise a regular and

enjoyable part of your daily life.

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, backs 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

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 as far as possible. Hold for 15

counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip

muscles.

PART LIST--Model No. 831.21652.0 Rl106B

Key No. Qty, Description Key No. Qty. Description

1 1 Frame 37 2 Foam Grip

2 1 Seat Rail 38 2 Handlebar Endcap

3 1 Seat Carriage 39 2 Seat Carriage Bushing

4 1 Upright 40 1 Pivot Axle

5 1 Upright Endcap 41 2 M8 x 18mm Washer

6 1 Console 42 6 M8 x 15mm Screw

7 1 Left Side Shield 43 2 M8 x 75mm Carriage Bolt

8 1 Right Side Shield 44 2 M8 x 75mm Button Screw

9 1 Front Stabilizer 45 4 M8 x 38mm Button Bolt

10 1 Rear Stabilizer 46 4 M6 x 38mm Button Screw

11 4 M5 x 12mm Screw 47 4 M8 Nylon Locknut

12 1 M8 x 20mm Bolt 48 4 M10 Split Washer

13 1 Backrest Bracket 49 1 Reed Switch Screw

14 1 Seat 50 4 M10 x 25mm Button Screw

15 1 Backrest 51 2 3/8" x 4mm Nut

16 4 Stabilizer Endcap 52 4 M6 x 20mm Button Screw

17 1 Foot 53 8 M5 x 7mm Screw

18 1 Pulley/Crank 54 8 M4 x 10mm Screw

19 1 Magnet 55 1 Idler

20 1 Crank Bearing Assembly 56 1 Idler Spring

21 1 Drive Belt 57 1 Eddy Cable

22 1 Eddy Mechanism 58 2 Eyebolt

23 1 Resistance Motor 59 2 "U" Bracket

24 1 Reed Switch/Wire 60 2 M6 Nut

25 1 Clamp 61 2 3/8" x 7mm Nut

26 1 Left Pedal/Strap 62 1 Idler Washer

27 1 Right Pedal/Strap 63 1 M8 Jamnut

28 1 Wire Harness 64 4 M4 x 16mm Screw

29 2 M8 Acorn Nut 65 4 M8 x 19mm Washer

30 1 Seat Carriage Endcap 66 4 M8 Split Washer

31 1 Seat Carriage Knob 67 8 M5 x 15mm Screw

32 1 Backrest Knob 68 2 M4 x 25mm Screw

33 4 Dumbbell Cradle # 2 Hex Key

34 2 Dumbbell # 1 Assembly Tool

35 1 Left Handlebar # 1 Grease Packet

36 1 Right Handlebar # 1 User's Manual

Note: # indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover

of this manual for information about ordering replacement parts. If a part is missing, call toll-free

1-888-533-1333.

EXPLODED DRAWING--Model No. 831.21652.0 R1106B

42_

65 16

16 20

51 22

-' 50

66%

6517 _ (

42-

29 66 16

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or heating and cooling systems, no matter who made it, no matter who sold it!

For the replacement parts, accessories, and user's manuals that you need to do-it-yourself.

For Sears professional installation of home appliances

and items like garage door openers and water heaters.

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Call anytime, day or night (U.S.A. and Canada)

www.sears.com www.sears.ca

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For repair of carry-in items like vacuums, lawn equipment,

and electronics, call or go on-line for the location of your nearest

Sears Parts & Repair Center.

1-800-488-1222 Call anytime, day or night (U.S.A. only)

www.sears.com

To purchase a protection agreement (U.S.A.)

or maintenance agreement (Canada) on a product serviced by Sears:

1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada)

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Para pedir servicio de reparaci6n a domicilio, y para ordenar piezas:

1-888-SU-HOGAR _(1-888-784-6427)

eal/'S

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® Marca Registrada /TMMarca de F_.brica /SMMarca de Servicio de Sears Brands, LLC

90 DAY FULL WARRANTY

If this Sears Bike Exerciser fails due to a defect in material or workmanship within 90 days of the date

of purchase, call 1-800-4-MY-HOME ®(1-800-469-4663) to arrange for free repair (or replacement if

repair proves impossible). There is a five year warranty on the frame.

This warranty does not apply when the Bike Exerciser is used commercially or for rental purposes.

This warranty gives you specific legal rights, and you may also have other rights which vary from state

to state.

Sears, Roebuck and Co., Hoffman Estates, IL 60179

Proform 831216520 User Manual XP 110 R Manuals And Guides L0702362

PROFORM Cycle Manual L0702362 PROFORM Cycle Owner's Manual, PROFORM Cycle installation guides

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