Proform 831286451 User Manual PRO FORM XP 160 Manuals And Guides L0801729

PROFORM Elliptical Manual L0801729 PROFORM Elliptical Owner's Manual, PROFORM Elliptical installation guides

XP 160 831.28645.1 L0801729

User Manual: Proform 831286451 831286451 PROFORM PRO-FORM XP 160 - Manuals and Guides View the owners manual for your PROFORM PRO-FORM XP 160 #831286451. Home:Fitness Equipment Parts:Proform Parts:Proform PRO-FORM XP 160 Manual

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Model No. 831.28645.1
Serial No.

ELLIPTICAL

EXERCISER
User's Manual

Serial Number
Decal
(on underside
of frame)

• Assembly
• Operation
• Maintenance
• Part List and Drawing

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

TABLE OF CONTENTS
WARNING DECAL PLACEMENT ..............................................................
IMPORTANT PRECAUTIONS
................................................................
BEFORE YOU BEGIN ......................................................................
ASSEMBLY ...............................................................................
HOW TO USE THE ELLIPTICAL EXERCISER ..................................................
MAINTENANCE AND TROUBLESHOOTING
...................................................
EXERCISE GUIDELINES ...................................................................
PART LIST ..............................................................................
EXPLODED DRAWING ....................................................................
ORDERING REPLACEMENT PARTS ..................................................
90 DAY FULL WARRANTY
..........................................................

WARNING DECAL PLACEMENT
The warning decal shown here has
been applied in the location shown.
If the decal is missing or illegible,
call 1-888-533-1333 and request a
free replacement decal. Apply the
decal in the location shown, Note:
The decal may not be shown at
actual size.

2
3
4
5
12
21
22
24
26
Back Cover
Back Cover

IMPORTANT PRECAUTIONS

BEFORE

YOU

BEGIN

Thank you for selecting the new PROFORM ®XP 160
elliptical exerciser. The PROFORM XP 160 elliptical
exerciser provides a wide array of features designed
to make your workouts at home more effective and
enjoyable.

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

For your benefit, read this manual carefully before
you use the elliptical exerciser, If you have questions after reading this manual, please see the back

Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.

Fan

Handgrip Pulse Sensor
Handlebar
Console

Accessory Tray
Water Bottle Holder*

Pedal
Wheel

Leveling Foot

*No water bottle is included

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 hex keys, assembly requires a Phillips screwdriver _x_==_,
an adjustable
...... _
wrench ©_,
and a rubber mallet c:_--_, 4,
As you assemble the elliptical exerciser, 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. IMPORTANT: Some small parts may have been
pre-assembled. If a part is not in the parts bag, check to see if it has been pre-assembled. If a part is
missing, call 1-888-533-1333.

Star Washer
(92)-3

M4 x 13mm
Washer (93)-2

M6 Split
Washer (88)-8

M8 Split
Washer (72)-2

M10 Spacer
(76)-2

Wave Washer
(98)-8

O}
M10 x 20mm x
1mm Washer
(81)-2

M4 x 16mm
Self-tapping
Screw (79)-10

M8 x 16mm Patch
Screw (95)-3

M10 x 25mm
Washer
(94)-10

M4 x 16mm
Screw (86)-4

M8 Nylon
Locknut (96)-4

M6 x 35mm Phillips
Screw (87)-8

M8 x 48mm Patch
Screw (78)-2

M10 x 62mm Patch Bolt (89)-4

M10 x 20mm Patch
Screw (91)-10

M10 Nylon
Locknut (97)-2

M8 x 42mm Bolt
(71)-4

M10 x 23mm Shoulder
Screw (80)-2

M10 x 78mm Patch Screw (90)-2

89
25_
25
Orient the the Front Stabilizer (35) as shown.
Attach the two Wheels (25) to the Front Stabilizer
with two M10 x 62mm Patch Bolts (89) and two
M10 Nylon Locknuts (97).

Attach two Feet (26) to the underside of the
Front Stabilizer (35).

Have a second person tip the Frame (2) backward. Attach the Front Stabilizer (35) to the
Frame with two M10 x 78mm Patch Screws (90).

3. Orient the Base (1) near the Frame (2) as
shown. See the inset drawing. Attach two Feet
(26) to the underside of the Base.
Have a second person tip the Frame (2) forward.
Insert the Base (1) into the Frame. Attach the
Base with two M10 x 62mm Patch Bolts (89), two
M10 Spacers (76), two M8 x 48mm Patch
Screws (78), and two M8 Split Washers (72).

26
_)?_26

4. Have a second person hold the Upright (6) near
the Frame (2) as shown.
Pull the Wire Harness (48) out of the Frame (2)
and insert it upward through the Upright (6). Do
not let the Wire Harness fall into the Upright; use
a piece of tape or an elastic band to hold the
Wire Harness in place until step 12.

Insert the Upright (6) into the Frame (2). Attach
the Upright with three M8 x 16mm Patch Screws
(95) and three Star Washers (92). Avoid pinching the Wire Harness (48) between the
Upright and the Frame.

Identify the Left Roller Leg (12), which is marked
with a "Left" sticker. Orient the Left Roller Leg as
shown near the left Crank Arm (36).

Grease
94

Apply a small amount of the included grease to
both sides of a Wave Washer (98). Also, apply
grease to the Roller (22) on the Left Roller Leg
(12); spread the grease evenly around the
Roller.

/
91

Slide the Wave Washer (98) onto the left Crank
Arm (36). Next, slide the Left Roller Leg (12)
onto the Crank Arm and set the Roller (22) on
the Base (1). Attach the Left Roller Leg with an
M10 x 20mm Patch Screw (91), a Crank Axle
Cap (30), and an M10 x 25mm Washer (94).
Repeat this step to attach the Right Roller
Leg (21) to the right Crank Arm (not shown),

6. Identify the Left Handlebar (8), which is marked
with a "Left" sticker. Insert the Left Handlebar into
one of the Handlebar Legs (11) as shown.
Attach the Left Handlebar (8) with two M8 x
42mm Bolts (71) and two M8 Nylon Locknuts
(96). Make sure that the Nylon Locknuts are
inside the hexagonal holes.
Assemble the Right Handlebar (not shown)
and the other Handlebar Leg (not shown) in
the same way.

Hexagonal
Hole
96

f/!
_/

Hexagonal
Hole

7. Position an Inner Handlebar Cover (18) and an
Outer Handlebar Cover (19) around the Left
Handlebar (8) as shown.
Attach the Inner and Outer Handlebar Covers
(18, 19) with three M4 x 16mm Self-tapping
Screws (79) and an M4 x 13mm Washer (93).
Start all three Self-tapping Screws before
tightening them.
Repeat this step for the Right Handlebar (not
shown),

19
93

8. Applya generous
amountofgreasetothePivot
Axle(65)andinsertitintotheFrame(2).

AttachthetwoFrameCovers(17)totheFrame
(2)withfourM4x 16mmScrews(86)asshown.
17

9. Applya smallamountofgreaseto bothsidesof
a WaveWasher(98).SlidetheWaveWasher
ontotheleftsideofthePivotAxle(65).Next,
slidetheLeftHandlebar
(8)ontothePivotAxle
asshown.
Attachthe LeftHandlebar
(8)withanM10x
23mmShoulderScrew(80)andanM10x 20mm
x 1mmWasher(81).
Repeat this step to attach the Right
Handlebar (9) to the Pivot Axle (65),

10. Identify the Left Pedal (13) and the Left Pedal
Leg (14), which are marked with "Left" stickers,
and orient them as shown.

Attach the Left Pedal (13) to the Left Pedal Leg
(14) with four M6 x 35mm Phillips Screws (87)
and four M6 Split Washers (88). Start all four
Phillips Screws before tightening them,
Repeat this step to attach the Right Pedal
(not shown) to the Right Pedal Leg (not
shown),

11. Apply a generous amount of grease to two Pedal
Leg Axles (32). Insert one Pedal Leg Axle into
the bottom of the left Handlebar Leg (11). Insert
the other Pedal Leg Axle into the Left Roller
Leg (12).

Apply a small amount of grease to both sides of
two Wave Washers (98). Place a Wave Washer
on each Pedal Leg Axle (32).
Orient the Left Pedal Leg (14) as shown, and
slide it onto the Pedal Leg Axles (32). Attach the
Left Pedal Leg to the left Handlebar Leg (11) with
two M10 x 20mm Patch Screws (91), two Axle
Caps (31), and two M10 x 25mm Washers (94).

32
Grease

Grease

Attach the Left Pedal Leg (14) to the Left Roller
Leg (12) with two M10 x 20mm Patch Screws
(91) and two M10 x 25mm Washers (94); do not
overtighten the Patch Screws, The Legs (11,
14, 12) must be able to pivot freely.

Repeat this step for the Right Pedal Leg (not
shown),

14
91

12. The Console (5) requires four 1.5V "D" batteries
(not included); alkaline batteries are recommended. IMPORTANT: If the elliptical exerciser has
been exposed to cold temperatures,
allow it
to warm to room temperature before inserting batteries into the Console. If you do not
do this, the console displays or other electronic components
may become damaged.
See the inset drawing. Remove the battery cover
from the Console and insert four batteries into
the Console. Make sure that the batteries are ori-

Battery Cover

ented as shown by the diagram in the battery
compartment. Then, reattach the battery cover.

Note: The Console (5) can be operated with an
optional power supply instead of batteries. To
purchase a power supply, call your local
Sears store. To avoid damaging the console,
use only a manufacturer-supplied
power
supply. Plug one end of the power supply into
the jack on the console. Plug the other end of
the power supply into an appropriate outlet that
is properly installed in accordance with all local
codes and ordinances.

79
Console
Wire

Have a second person hold the Console (5) near
the Upright (6) as shown. Connect the console
wire to the Wire Harness (48). Insert the excess
wire downward into the Upright.
Attach the Console (5) to the Upright (6) with
four M4 x 16mm Self-tapping Screws (79).

13. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the
elliptical exerciser.

HOW TO USE THE ELLIPTICAL
HOW TO MOVE THE ELLIPTICAL EXERCISER

EXERCISER
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER

Due to the size and weight of the elliptical exerciser, moving it requires two persons. Stand in front of
the elliptical exerciser, hold the upright, and place one
foot against one of the front wheels. Pull on the
upright and have a second person lift the base until
the elliptical exerciser will roll on the front wheels.
Carefully move the elliptical exerciser to the desired
location, and then lower it to the floor.

To mount the elliptical exerciser, hold the handlebars
and step onto the pedal that is in the lower position.
Then, step onto the other pedal. Push the pedals until
they begin to move with a continuous motion. Note:
The crank arm covers can turn in either direction.
It is recommended that you turn the crank arm
covers in the direction shown by the arrow below;
however, for variety, you can turn the crank arm
covers in the opposite direction.

Pull on
• ht
Handlebars

Place
your foot
here

Lift here

Crank Arm
Cover

HOW TO LEVEL THE ELLIPTICAL EXERCISER

Pedals

If the elliptical
exerciser
rocks slightly
on your floor
during use,
turn one or
both of the leveling feet
beneath the
base or

To dismount the elliptical exerciser, wait until the pedals come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops,
When the pedals are stationary, step off the higher
pedal first. Then, step off the lower pedal.

Leveling
Feet

beneath the front stabilizer until the rocking motion is
eliminated.

UPPER

300 / 25
• 300 / 30

LOWER

• 400 / 30 min

WHOLE

• 400 cals / 45 min

5 CROSS TRAINING
PROGRAMS

4 CALORIE GOAL
PROGRAMS

I HIGH PERFORMANCE
(RESISTANCE
& PACE) PROGRAM

HEART RATE CONTROL
(SELF-SELECT)
PROGRAM

123
TIME

RES_TANCE

FAN

PROGRAMS

FEATURES OF THE CONSOLE

You can also use four calorie goal programs designed
to help you burn 300 or 400 calories in 25, 30, or 45minute workouts. The calorie goal programs automatically control the resistance of the pedals and prompt
you to increase or decrease your pace while counting
the calories you burn.

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 also offers a high performance program
and a heart rate control program. The high performance
program automatically changes the resistance of the
pedals and prompts you to increase or decrease your
pace as it guides you through an effective workout. The
heart rate control program changes the resistance of
the pedals and prompts you maintain a steady pace to
keep your heart rate near a target heart rate while you
exercise.

The console also features five interactive cross training 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 to
focus your workout. Note: The strength exercises
require the use of dumbbells and an inflatable exercise ball (not included). To purchase dumbbells or
an exercise ball, call 1-888-533-1333.

To use the manual mode of the console, follow the
steps beginning on page 14. To use a cross training
program, see page 16. To use a calorie goal program, see page 18. To use the high performance
program, see page 19. To use the heart rate control
program, see page 20.
Note: If there is a sheet of clear plastic on the face
of the console, remove the plastic.

HOW TO USE THE MANUAL MODE
1.

When a program is selected, the left side of the
display will also show the approximate number of
calories you have burned.

Press the Resistance decrease button or begin
pedaling to turn on the console,

The center of the disA moment after you turn on the console, the display will light.
2.

play--When you select
the manual mode, the
center of the display
will show a track that

Select the manual mode,

mmm

appears. The track will then disappear and the indicators will again begin to appear in succession.
The center of the display will also show the
resistance setting of the
pedals for a few seconds each time the

Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change the resistance of the pedals
by pressing the Resistance increase and decrease
buttons 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.

represents 640 revolutions. As you exercise, indicators will appear in
succession around the track until the entire track

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.
3.

".......
!1
m
m

resistance setting
changes.
The right side of the
display--The right
side of the display will
DIST.
show the distance (total
revolutions) you have
pedaled and your pedaling pace, (revolutions per minute [rpm]).

QLJ

Follow your progress with the display.
The left side of the
display--The left side
of the display will show
the elapsed time. Note:
When a program is
selected, the display
will show the time remaining in the program instead
of the elapsed time. An exception is the heart rate
control program, which shows the elapsed time.

The top of the display--When you select the
manual mode, the top of the display will show the
approximate number of calories you have burned
and the approximate number of grams of carbs you
have burned.

ERL5

The left side of the display will also show your
heart rate when you use the handgrip pulse sensor
(see step 5 on page 15).

9S.n
ERPB5
F--"M
!

Measure your heart rate if desired.
If there are sheets of
clear plastic on the
metal contacts on the

I
I

Change the display color if desired.
Press the Display Color button repeatedly to select
a backlight color for the display.

Metal Contacts
7.

handgrip pulse sensor, remove the plastic, To measure your
heart rate, hold the
handgrip pulse sensor
with your palms resting
against the metal contacts. Avoid moving your hands or gripping the
contacts too tightly.

Turn on the fan if desired,
To turn on the fan at high speed, press the 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 automatically
turn off to conserve the batteries.
Pivot the thumb tab on

When your pulse is
detected, a heartshaped symbol will
flash in the left side of

the right side of the fan
to adjust the fan angle.
TIME

....Thumb

J'7 ..........................

PULSE

the display each time
your heart beats, one
or two dashes will appear, and then your heart
rate will be shown. For the most accurate 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.

When 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.

If your heart rate is not shown, make sure that your
hands are positioned as described. Be careful not
to move your hands excessively or to squeeze the
metal contacts too tightly. For optimal performance, clean the metal contacts using a soft cloth;
never use alcohol, abrasives, or chemicals to
clean the contacts.

HOW TO USE A CROSS TRAINING PROGRAM
1.

When the first segment is completed, all resistance settings will move one column to the left.
The resistance setting for the second segment will
then be shown in the flashing Current Segment
column and the resistance of the pedals will automatically adjust to the setting for the second segment. Note: tf all the indicators in the Current

Press the Resistance decrease button or begin
pedaling to turn on the console,
A moment after you turn on the console, the display will light.

Segment column are lit, the resistance settings
may move downwardso that only the highest indicators appear in the matrix.

Select one of the five cross training programs.
To select a cross training program, press the
Programs button repeatedly until the name of the
desired cross training program appears in the display. When a cross training program is selected,
the program time will appear in the display and a
profile of the resistance settings for the program
will scroll across the matrix in the display.

As you exercise, you will be prompted to keep
your pedaling pace near the target rpm setting for
the current segment. When the words PEDAL
FASTER appear in the display, increase your
pace. When the words PEDAL SLOWER appear
in the display, decrease your pace. When the
words PEDALING IN RANGE appear, maintain
your current pace.

UPPEP 9P_,,g
! -,7'U U
TiME

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m-!

RPM

=LI _L3

JLI_

....

IMPORTANT: The target rpm settings are
intended only to provide motivation, Your actual pace may be slower than the target rpm settings, Make sure to exercise at a pace that is
comfortable for you,

Begin pedaling to start the program,
Each program is divided into 25, 30, or 45 oneminute segments. One resistance setting and one
target rpm (revolutions per minute) setting are programmed for most segments. (Note: The same
resistance and/or target rpm setting may be programmed for two or more consecutive segments.)
During other segments, the console will prompt you
to perform strength exercises.

[f the resistance setting for the current segment is
too high or too low, you can manually override the
setting by pressing the Resistance decrease or
increase buttons. Every few times you press a
Resistance button, an additional indicator will
appear or disappear in the Current Segment column; if any of the columns to the right of the
Current Segment column have the same number
of lit indicators as the Current Segment column, an
additional indicator may appear or disappear in
those columns as well. IMPORTANT: When the
current segment of the program ends, the elliptical exerciser will automatically adjust to the
resistance setting for the next segment,

The resistance setting
for the first segment will
Current Segment
be shown in the flashing
.mkBi
Current Segment column of the matrix. The
resistance settings for
the next several segments will be shown in the
columns to the right. The target rpm setting will
appear in the top of the display.

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 only three seconds remain in the first segment of the program, both the Current Segment
column and the column to the right will flash and a
series of tones will sound. If the resistance and/or
target rpm is about to change, the resistance setting and/or the target rpm setting will appear in the
display to alert you.

Perform the first strength exercise when
prompted,

Continue the cross training program.
When you have performed the recommended
number of repetitions, the words START PEDALING will appear in the display. To continue the
cross training program, step onto the elliptical
exerciser and start pedaling, the pedals will automatically adjust to the resistance setting for the
next segment.

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.

HuuL,gER
t'tl

D'Lt

PPES5

=U====qL==

TIME

Step off the elliptical
exerciser and prepare to begin the first
strength exercise.
Every few seconds,
the console will

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J J

_=_=_=_=_=_=_=__

F
I

RPM

The program will continue in this way until the last
segment ends. Then, the words PROGRAM
DONE will appear in the display.
6.

Follow your progress with the display.

_'_
See step 4 on page 14.
TIME
Measure your heart rate if desired.

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.

See step 5 on page 15.
.

Change the display color if desired.
See step 6 on page 15.

Note: Refer to the accompanying exercise chart to
see the correct form for each exercise. When performing lunges, alternate legs with each repetition.
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 dumbbells and an inflatable
exercise ball (not included). To purchase dumbbells or an exercise ball, call 1-888-533-1333.

Turn on the fan if desired.
See step 7 on page 15.

10. When you are finished exercising, the console
will turn off automatically.
See step 8 on page 15.

HOW TO USE A CALORIE GOAL PROGRAM
1.

IMPORTANT: The target rpm settings are
intended only to provide motivation, Your actual pace may be slower than the target rpm settings, Make sure to exercise at a pace that is
comfortable for you, Note: tf you manually override the resistance settings of a calorie goal program, you may not reach your calorie goal.

Press the Resistance decrease button or begin
pedaling to turn on the console,
A moment after you turn on the console, the display will light.

Select one of the calorie goal programs,

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.

Press the Programs button repeatedly until the
name of the desired calorie goal program appears
in the display. When a calorie goat program is
selected, the program time will appear in the display and a profile of the resistance settings for the
program will scroll across the matrix in the display.

900

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LF-_LUf_

J.E._

When the last segment of the program ends, the
words PROGRAM DONE wilt appear in the display.
.

See step 4 on page 14.

25 I.,,T.,
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.

=.qr'LJLI

..=-.-.-=-.'.=-=

TIME.

Measure your heart rate if desired.
See step 5 on page 15.

RPM

Follow your progress with the display.

Change the display color if desired.

Begin pedaling to start the program,
See step 6 on page 15.
Each program is divided into 25, 30, or 45 oneminute segments. One resistance setting and one
target rpm (revolutions per minute) setting are programmed for each segment. Note: The same resistance setting and/or target rpm setting may be programmed for two or more consecutive segments.
The display for a calorie goat program work in the
same way as the display for the cross training programs (see step 3 on page 16).

Turn on the fan if desired.
See step 7 on page 15.

When you are finished exercising,
will turn off automatically.
See step 8 on page 15.

the console

HOW TO USE THE HIGH PERFORMANCE
PROGRAM
1.

IMPORTANT: The target rpm settings are
intended only to provide motivation, Your actual pace may be slower than the target rpm settings, Make sure to exercise at a pace that is
comfortable for you,

Press the Resistance decrease button or begin
pedaling to turn on the console.
A moment after you turn on the console, the display will light.

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.

Select the high performance program,
When the last segment of the program ends, the
words PROGRAM DONE will appear in the display.

Press the Programs button repeatedly until the
words HIGH PERFORMANCE appear in the display. The program time will appear in the display
and a profile of the resistance settings for the program will scroll across the matrix in the display.

See step 4 on page 14.
5.

Hj. H

PEPFuP, ,R,,uE

S:DD

Follow your progress with the display.

Measure your heart rate if desired.
See step 5 on page 15.

Change the display color if desired.
See step 6 on page 15.

Begin pedaling to start the program,
The program is divided into 45 one-minute segments. One resistance setting and one target rpm
setting are programmed for each segment. Note:
The same resistance setting and/or target rpm setting may be programmed for two or more consecutive segments. The displays for the high performance program work in the same way as the displays for the cross training programs (see step 3 on
page 16).

See step 7 on page 15.
8.

J_! eLJ
J_l
T_ IJ"S_ T_ l

MM:" !q

When you are finished exercising,
will turn off automatically.
See step 8 on page 15.

PEARL

Turn on the fan if desired.

mu_

the console

HOW TO USE THE HEART RATE CONTROL
PROGRAM
1.

heart rate is too far below or above the target heart
rate, the resistance of the pedals will automatically
increase or decrease to bring your heart rate closer
to the target heart rate.

Press the Resistance decrease button or begin
pedaling to turn on the console.

You will also be prompted to pedal at a steady
pace so you can maintain your target heart rate.
When the words PEDAL FASTER appear in the
display, increase your pace. When the words
PEDAL SLOWER appear in the display, decrease
your pace. When the words PEDALING tN
RANGE appear, maintain your current pace.

A moment after you turn on the console, the display will light.
2.

Select the heart rate control program.
Press the Programs button repeatedly until the
words HEART RATE CONTROL appear in the display.

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HERPT
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r[LJL=
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.........
DIST,

Enter a target heart rate.
The target heart rate
setting for the program
will flash in the display.
Use the Resistance
increase and decrease

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_

....

Follow your progress with the display.

PULSE

See step 4 on page 14.
7.

Hold the handgrip pulse sensor.

Measure your heart rate if desired.
See step 5 on page 15.

(t is not necessary to
hold the handgrip pulse
sensor continuously;
however, you should
hold the handgrip pulse
sensor frequently for the
program to operate properly. Each time you hold
the handgrip pulse sensor, keep your hands on
the metal contacts for at least 30 seconds,

Change the display color if desired.
See step 6 on page 15.

Turn on the fan if desired.
See step 7 on page 15.

10. When you are finished exercising, the console
will turn off automatically.

When you are not holding the handgrip pulse sensor, the letters PLS will appear in the display
instead of your heart rate.
5.

J,l

r_...............

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.

buttons to change the
target heart rate setting.
4.

_L3

IMPORTANT: Make sure to exercise at a pace
that is comfortable for you, Note: If you manually override the resistance settings, you may not
maintain your target heart rate.

PULSE

( ((_ ('
i_

See step 8 on page 15.

Begin pedaling to start the program.
During the program, the console will regularly compare your heart rate to the target heart rate. If your

MAINTENANCE

AND TROUBLESHOOTING

Inspect and tighten all parts of the elliptical exerciser
regularly. Replace any worn parts immediately.

drive belt may need to be adjusted. To adjust the drive
belt, first remove the screws from the left and right
side shields (not shown). Gently pull the side shields
apart and remove the convenience tray.

To clean the elliptical exerciser, 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.

Next, locate the Idler Screw (68) and loosen it one half
turn. Step onto the elliptical exerciser and move the
pedals. If the pedals continue to slip, turn the Idler
Screw another half turn and test the pedals again.
Continue in this way until the pedals no longer slip.
Then, replace the convenience tray and reattach the
side shields.

CONSOLE TROUBLESHOOTING
If the console display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 12 on page
11 for replacement instructions.
HANDGRIP

PULSE SENSOR TROUBLESHOOTING

If the console does not display your heart rate when
you hold the handgrip pulse sensor, or if the displayed
heart rate appears to be too high or too low, see step
5 on page 15.
HOW TO LEVEL THE ELLIPTICAL

EXERCISER

If the elliptical exerciser rocks slightly on your floor
during use, see HOW TO LEVEL THE ELLIPTICAL
EXERCISER on page 12.
HOW TO ADJUST THE DRIVE BELT
If the pedals slip while you are pedaling, even while
the resistance is adjusted to the highest setting, the

EXERCISE GUIDELINES
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, tf your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise--lf
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.

WORKOUT

EXERCISE INTENSITY

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.

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

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.

fat burning and aerobic exercise.

165

155

145

140

130

125

115

145

138

130

125

120

115

125

118

110

103

110

105

GUIDELINES

Cooling down--Finish
with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.

EXERClSE FREQUENCY
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your
age define your "training zone." The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.

To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.

STRENGTH TRAINING GUIDELINES

To increase the size and strength of your muscles, you
must work your muscles at a level close to their maximum capacity. Your muscles will adapt and grow as
you progressively increase the amount of weight that
you use. You can tone your muscles by working them
at a moderate percentage of their capacity. The proper
amount of weight to use for each strength exercise
depends on you--you must gauge your limits and
select an appropriate amount of weight.

During strength exercises, you must maintain proper
form for the best results. Maintaining proper form
involves moving through the full range of motion for
each exercise and moving only the appropriate parts
of the body. Exercising in an uncontrolled manner will
reduce the benefits of strength exercises. On the exercise chart accompanying this manual are photographs
showing the correct form for several strength exercises.

It is important to avoid overdoing it during the first few
months of your exercise program. Progress at your
own pace and be sensitive to your body's signals. If
you experience pain or dizziness at any time while
exercising, stop immediately and cool down. Find out
what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in
any exercise program.

Perform each repetition of each strength exercise
smoothly and without pausing. The exertion phase of
each repetition should last only about half as long as
the return phase. Proper breathing is also important.
Exhale during the exertion phase of each repetition
and inhale during the return phase--never hold your
breath.

PART LIST--Model
Key No.

Qty.

1
2
3
4
5

1
1
2
2
1

6
7
8

No. 831.28645.1

Description

Rolo8A

Key No.

Qty.

Base
Frame
Outer Crank Arm Cover
Inner Crank Arm Cover
Console

48
49
50
51
52

1
2
1

Upright
Roller Cover
Left Handlebar

53
54
55

9
10
11
12
13

1
2
2
1
1

Right Handlebar
Handlebar Endcap
Handlebar Leg
Left Roller Leg
Left Pedal

56
57
58
59
60

14
15
16
17
18
19

1
1
1
2
2
2

Left Pedal Leg
Right Pedal
Right Pedal Leg
Frame Cover
Inner Handlebar Cover
Outer Handlebar Cover

61
62
63
64
65
66

20
21
22
23
24
25
26

2
1
2
2
2
2
4

Axle Bearing
Right Roller Leg
Roller
Stabilizer Endcap
Roller Axle
Wheel
Foot

67
68
69
70
71
72
73

27
28

4
1

Wheel Bearing
Left Side Shield

74
75

29
30
31
32
33
34
35
36
37
38

1
2
4
4
8
4
1
2
1
2

Right Side Shield
Crank Axle Cap
Axle Cap
Pedal Leg Axle
Axle Bushing
Roller Bushing
Front Stabilizer
Crank Arm
Convenience Tray
Crank Hub

76
77
78
79
80
81
82
83
84
85

39
40
41
42
43

1
1
12
2
1

Pulley Spacer
Pulley
Axle Bushing
Pedal Leg Endcap
Crank Sleeve

86
87
88
89
90

44
45
46
47

1
1
8
4

Left Crank Bearing Set
Crank
Round Inner Cap
Snap Ring

91
92
93
94

1
2
1
1
1
1
2
1
1
1
1
1
2
1
1
1
2
1
2
1
1
1
4
4
2
4
8
2
2
2
2
18
2
2
1
4
1
10
6
8
8
4
2
10
3
2
10

Description
Wire Harness
Base Endcap
Reed Switch/Wire
Belt
Flywheel
"C" Magnet
Outer Bearing Set
Magnet
Spring
Idler
Flywheel Pulley
Clamp
Inner Bearing Set
Motor
Resistance Cable Pulley
Resistance Cable Set
Foam Grip
Pivot Axle
Hub Cover
Stop Screw
Idler Screw
M8
M8
M8
M8
M4
M8

Flange Screw
x 35mm Screw
x 42mm Bolt
Split Washer
x 12mm Flange Screw
x 25mm Screw

3/8" Flange Screw
M10 Spacer
Pivot Bushing
M8 x 48mm Patch Screw
M4 x 16mm Self-tapping Screw
M10 x 23mm Shoulder Screw
M10 x 20mm x lmm Washer
M4 x 12mm Screw
M8 x 25mm Washer
Right Crank Bearing Set
M4 x 12mm Screw
M4 x 16mm Screw
M6 x 35mm Phillips Screw
M6 Split Washer
M10 x 62mm Patch Bolt
M10 x 78mm Patch Screw
M10 x 20mm Patch Screw
Star Washer
M4 x 13mm Washer
M10 x 25mm Washer

Key No.

Qty.

95
96
97
98

7
6
2
8

Description
M8 x 16mm Patch Screw
M8 Nylon Locknut
M10 Nylon Locknut
Wave Washer

Key No.

Qty.

*
*
*

Description
Hex Key
Grease
User's Manual

Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated. If a part is missing, call 1-888-533-1333.

I'll

X
81

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I'1"1

86
79

18
19

92
95

33
74

I
25
/ 33

e_,.

33
98

39
'5 38
66 7;

36
c,

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co

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33
33
33

137

I'--

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Ill

31
31
41
91

41
46

91
46

42
94

87
54

-29

""4

88 L--87

e_.

12
79
32

98
98
41
41
91

4_
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28
_LL_34
27
27

27
22

33
o
c,
co

Your Home
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For repair--in

your home--of

all major brand appliances, lawn and garden equipment,
no matter who made it, no matter who sold it!

iiiiiiiiiiiiiiii' or heating and cooling systems,

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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.
1-800-4-MY-HOME

® (1-800-469-4663)

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

www.sears.ca

Our Home
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:

uuuuuuu_

1-800-827-6655

(U.S.A.)

1-800-361-6665

(Canada)

® Registered Trademark / TMTrademark / SMService Mark of Sears Brands, LLC
@ Marca Registrada / TMMarca de Fabrica / SMMarca de Servicio de Sears Brands. LLC

90 DAY FULL WARRANTY
f
If this Sears Elliptical 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). The frame is warranted for 10 years.
This warranty does not apply when the Elliptical 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
J

J
Part No. 262873 R0108A

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Proform 831286451 User Manual PRO FORM XP 160 Manuals And Guides L0801729

PROFORM Elliptical Manual L0801729 PROFORM Elliptical Owner's Manual, PROFORM Elliptical installation guides

XP 160 831.28645.1 L0801729

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