Proform 218132 230 U Bike Users Manual

2015-04-13

: Proform Proform-218132-230-U-Bike-Users-Manual-697091 proform-218132-230-u-bike-users-manual-697091 proform pdf

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Model No. 831.21813.2
Serial No.
Write the serial number in the
space above for reference.

Serial Number Decal
(under frame)

• Assembly
• Operation
• Maintenance
• Part List and Drawing

Sears, Roebuck and Co.
Hoffman Estates, IL 60179

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

BIKE EXERCISER
User’s Manual

TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
HOW TO USE THE EXERCISE BIKE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
90 DAY FULL WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). If a 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(s) may not be shown at actual size.

IMPORTANT PRECAUTIONS
WARNING:

To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise bike before using your exercise bike.
Sears 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 exercise bike are adequately informed of all precautions.

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

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.

10. The exercise bike should not be used
by persons weighing more than 250 lbs.
(113 kg).

3. Use the exercise bike only as described in
this manual.

11. Be careful when mounting and dismounting
the exercise bike.

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

12. Always keep your back straight while using
the exercise bike; do not arch your back.
13. The heart rate monitor is not a medical
device. Various factors, including the user’s
movement, may affect the accuracy of heart
rate readings. The heart rate monitor is
intended only as an exercise aid in determining heart rate trends in general.

5. Keep the exercise bike indoors, away from
moisture and dust. Do not put the exercise
bike in a garage or covered patio, or near
water.
6. Place the exercise bike on a level surface
with at least 2 ft. (0.6 m) of clearance around
the exercise bike. To protect the floor or
carpet from damage, place a mat under the
exercise bike.

14. The exercise bike does not have a freewheel;
the pedals will continue to move until the
flywheel stops. Reduce your pedaling speed
in a controlled way.

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

15. 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.

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

BEFORE YOU BEGIN
Thank you for selecting the new PROFORM® 230
U exercise bike. Cycling is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The 230 U exercise bike provides
an impressive selection of features designed to make
your workouts at home more effective and enjoyable.

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

For your benefit, read this manual carefully before
you use the exercise bike. If you have questions after

Length: 2 ft. 8 in. (81 cm)
Width: 2 ft. (61 cm)

Heart Rate Monitor
Console
Handlebar

Water Bottle Holder*

Seat
Carriage Knob

Seat Knob

Pedal/Strap
Wheel
Leveling Foot

*Water bottle is not included

PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for assembly. 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
key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included. If a part is missing, please call 1-888-533-1333.

M4 x 12mm
Screw (57)–6

M8 x 18mm
Screw (42)–8

M10 x 68mm
Screw (44)–4

ASSEMBLY
• Assembly requires two persons.

In addition to the included tool(s), assembly
requires the following tools:

• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you finish all assembly steps.

one Phillips screwdriver
one adjustable wrench

• Left parts are marked “L” or “Left” and right parts
are marked “R” or “Right.”

Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.

• To identify small parts, see page 5.
1. Go to www.proform.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
1-888-533-1333 and register your product.

2. Identify the Rear Stabilizer (3), which has a
Leveling Foot (28) near each end.

Set a sturdy piece of packing material (not
shown) under the rear of the Frame (1).
Orient the Rear Stabilizer (3) as indicated by the
sticker. Attach the Rear Stabilizer to the Frame
(1) with two M10 x 68mm Screws (44).
Remove the packing material.

3
1

28
44

3. Set a sturdy piece of packing material under the
front of the Frame (1).

Orient the Front Stabilizer (2) as indicated by the
sticker. Attach the Front Stabilizer to the Frame
(1) with two M10 x 68mm Screws (44).
Remove the packing material.
1

4. Orient the Upright (4) as shown.

Tip: Avoid pinching the Main Wire (41). Attach
the Upright (4) to the Frame (1) with four M8 x
18mm Screws (42).

Wire Tie

Locate the wire tie in the Upright (4). Tie the
lower end of the wire tie to the Main Wire (41).
Then, pull the upper end of the wire tie until the
Main Wire is routed through the Upright.

Avoid pinching the
Main Wire (41)

Tip: To prevent the Main Wire (41) from falling into the Upright (4), secure the Main Wire
with the wire tie.

42
42

Insert the excess Main Wire (41) into the
Upright (4).

Wire Tie
41

5. Orient the Rear and Front Upright Covers (19,
20) as shown.

Press the Rear and Front Upright Covers (19,
20) together around the Upright (4), and join
them with two M4 x 12mm Screws (57).
Then, press the Rear and Front Upright Covers
(19, 20) downward onto the Left and Right
Shields (21, 22).

4
21, 22

6. Orient the Handlebar (6) as shown.

Avoid pinching the
Pulse Wire (58)

Tip: Avoid pinching the Pulse Wire (58).
Attach the Handlebar (6) to the Upright (4) with
four M8 x 18mm Screws (42).

6
42

4
42

7. The Console (5) can use four D 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 displays or other electronic
components. Remove the screws and the
battery covers, insert batteries into the battery
compartments, and then reattach the battery
covers. Make sure to orient the batteries as
shown by the diagrams inside the battery
compartments.

Screws

Battery
Covers

To purchase an optional power adapter, call
the telephone number on the cover of this
manual. To avoid damaging the console,
use only a manufacturer-supplied regulated
power adapter. Plug one end of the power
adapter into the receptacle on the console; plug
the other end into an outlet installed in accordance with all local codes and ordinances.

Receptacle

8. Untie and discard the wire tie on the Main
Wire (41).

While a second person holds the Console (5)
near the Upright (4), plug the Main Wire (41) and
the Pulse Wire (58) into the receptacles on the
Console.

Avoid pinching
the wires
5

The connectors on the Wires (41, 58) should
slide easily into the receptacles and snap
into place. If a connector does not slide easily into a receptacle, turn the connector and try
again. If you do not connect the connectors
properly, the console may become damaged
when you use the exercise bike.

Insert the excess wire into the Upright (4).
Tip: Avoid pinching the wires. Attach the
Console (5) to the Upright (4) with four M4 x
12mm Screws (57).

9. Orient the Seat Post (10) as shown. Loosen the
Post Knob (18) a few turns, pull it outward, and
insert the Seat Post into the Frame (1).

Then, slide the Seat Post (10) upward or downward to the desired position, and release the
Post Knob (18) into one of the adjustment holes
in the Seat Post. Move the Seat Post upward
or downward slightly to make sure that the
Post Knob is engaged in one of the adjustment holes in the Seat Post. Then, tighten the
Post Knob.

10. See the inset drawing. Remove the Carriage
Knob (15) from the Seat Carriage (11).

Adjustment
Holes
10

Next, set the Seat Carriage (11) on the Seat Post
(10) and hold it in place.

11
10

Insert the Carriage Knob (15) upward into the
Seat Post (10), and tighten the Carriage Knob
into the Carriage Bracket (14) inside the Seat
Carriage (11). Make sure that the Carriage
Knob is tightened into the Carriage Bracket.

15
11
10
15

11. Identify the Right Pedal (29).

Using an adjustable wrench, firmly tighten the
Right Pedal (29) clockwise into the right arm of
the Crank (40).
Tighten the Left Pedal (not shown) counterclockwise into the left arm of the Crank (not
shown).

Strap
29

Adjust the strap on the Right Pedal (29) to the
desired position, and press the end of the strap
onto the tab on the Right Pedal. Adjust the
strap on the Left Pedal (not shown) in the
same way.

Tab

12. After the exercise bike is assembled, inspect it to make sure that it is assembled correctly and that it
functions properly. Make sure that all parts are properly tightened before you use the exercise bike.
Note: Extra parts may be included. Place a mat beneath the exercise bike to protect the floor.

HOW TO USE THE EXERCISE BIKE
HOW TO ADJUST THE HEIGHT OF THE SEAT

HOW TO ADJUST THE PEDAL STRAPS

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

To adjust the pedal
straps, first pull the
ends of the straps
off the tabs on the
pedals. Then, adjust
the straps to the
desired position, and
press the ends of the
straps onto the tabs.

To adjust the height
of the seat, first
loosen the post
knob a few turns.
Next, pull the post
Knob
knob outward,
slide the seat post
upward or downward to the desired
position, and then
release the post
knob into one of the adjustment holes in the seat post.
Move the seat post upward or downward slightly to
make sure that the post knob is engaged in one of
the adjustment holes in the seat post. Then, tighten
the post knob.

Tab

HOW TO LEVEL THE EXERCISE BIKE
If the exercise bike
rocks slightly on your
floor during use, turn
one or both of the
leveling feet under
the rear stabilizer
until the exercise bike
is level.

HOW TO ADJUST THE HORIZONTAL POSITION OF
THE SEAT
To adjust the horizontal position of
the seat, first loosen
the carriage knob
a few turns. Then,
move the seat forward or backward to
the desired position,
and firmly tighten
the carriage knob.

Strap

Knob

Leveling
Feet

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

You can even connect your MP3 player or CD player
to the console sound system and listen to your favorite
music or audio books while you exercise.

The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.

To use the manual mode, see page 14. To use a
preset workout, see page 16. To use the sound
system, see page 17. To use the settings mode,
see page 17.

When you use 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 provide
continuous exercise feedback. You can even measure
your heart rate using the handgrip heart rate monitor.

Note: Before using the console, make sure that batteries are installed (see assembly step 7 on page 9).
If there is a sheet of plastic on the display, remove the
plastic.

The console also offers a selection of preset workouts. Each preset workout automatically changes the
resistance of the pedals and prompts you to maintain
a target speed or a target watts output as it guides you
through an effective workout.

HOW TO USE THE MANUAL MODE

The upper display–This
display will show your pedaling speed in revolutions
per minute (RPM) and your
power output in watts. The
display will change every few
seconds.

1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will sound, and the console will be ready
for use.

This display will also show the resistance level of
the pedals for a few seconds each time the resistance level changes.

2. Select the manual mode.
When you turn on the console, the manual mode will
be selected automatically.

This display will also show
your heart rate when you use
the handgrip heart rate monitor (see step 5).

If you have selected a
workout, reselect the manual mode by pressing the
Watts Workouts or Calorie
Workouts button repeatedly
until zeros appear in the
displays.

The center display–This
display will show the distance
(Dist.) you have pedaled in
miles or kilometers and the
elapsed time. The display will
change every few seconds.

3. Begin pedaling and change the resistance of
the pedals as desired.

Note: During a preset workout, the display will
show the time remaining in the workout instead of
the elapsed time.

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

The lower display–This
display will show your
pedaling speed in miles per
hour or kilometers per hour
and the approximate number of calories (Cals.) you
have burned. The display will change every few
seconds.

Note: After you press the buttons, it will take a
moment for the pedals to reach the selected resistance level.
4. Follow your progress with the displays.

Change the volume level
of the console by pressing
the volume increase and
decrease buttons.

The speed meter—This
display will provide a visual
representation of your pedaling speed. As you increase
or decrease your pedaling
speed, bars will appear or
disappear in the speed meter.

To reset the displays to zero, press the On/Reset
button.
Note: The console can show pedaling speed and
distance in either miles or kilometers. To change
the unit of measurement, see THE SETTINGS
MODE on page 17.

Note: During a preset workout, this display will
show a target watts zone or a target speed zone for
each segment of the workout.

5. Measure your heart rate if desired.

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
contacts tightly. For optimal performance, clean
the contacts using a soft cloth; never use alcohol,
abrasives, or chemicals to clean the contacts.

If there are sheets of
Contacts
plastic on the metal
contacts on the
handgrip heart rate
monitor, remove the
plastic. In addition,
make sure that your
hands are clean. To
measure your heart
rate, hold the handgrip
heart rate monitor with
your palms resting
against the contacts. Avoid moving your hands
or gripping the contacts tightly.

6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
series of tones will sound, the console will pause,
and the time will flash in the display.
If the pedals do not move for several minutes, the
console will turn off and the displays will be reset.

When your pulse is detected, a heart-shaped
symbol will flash in the upper display and then your
heart rate will be shown. For the most accurate
heart rate reading, hold the contacts for at least
15 seconds.

HOW TO USE A PRESET WORKOUT

The target zone will
be shown in the target
Target
meter display. The
Zone
space between the
flashing bars represents
the watts target or the
speed target for the
segment; the solid bars
represent your actual watts output or your actual
pedaling speed.

1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will sound, and the console will be ready
for use.
2. Select a preset workout.

As you exercise, keep your watts output or your
pedaling speed within the target zone for the current segment by increasing or decreasing your
pedaling speed or by increasing or decreasing the
resistance of the pedals.

To select a preset workout,
press the Watts Workouts
or Calorie Workouts button
repeatedly until the number of the desired workout
appears in the lower display.

IMPORTANT: The target is intended only to
provide motivation. Make sure to pedal at a
speed and a resistance level that is comfortable
for you.

The duration of the workout will appear in the center display. Note: Profiles of the preset workouts
are printed on the console.

If the resistance level for the current segment is
too high or too low, you can manually override
the setting by pressing the Resistance buttons.
IMPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level programmed for
the next segment.

3. Start the workout.
Press the Start button or begin pedaling to start the
workout.
Each workout is divided into one-minute segments.

If you stop pedaling for several seconds, a series of
tones will sound and the workout will pause.

If you selected a watts workout, one resistance
level and one watts target are programmed for
each segment. Note: The same resistance level
and/or watts target may be programmed for consecutive segments.

To restart the workout, simply resume pedaling.
The workout will continue until the last segment of
the workout ends.

If you selected a calorie workout, one resistance
level and one speed target are programmed for
each segment. Note: The same resistance level
and/or speed target may be programmed for consecutive segments.

4. Follow your progress with the displays.
See step 4 on page 14.
5. Measure your heart rate if desired.

At the end of each segment of the workout, a
series of tones will sound. The resistance level for
the next segment will appear in the upper display
for a few seconds to alert you. The resistance of
the pedals will then change.

See step 5 on page 15.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.

HOW TO USE THE SOUND SYSTEM

The console can show pedaling speed and distance in either
miles or kilometers. The lower
display will show the selected
unit of measurement. An E for
English miles or an M for metric
kilometers will appear in the display. To change the
unit of measurement, press the Resistance increase
button repeatedly.

To play music or audio books through the console
sound system while you exercise, plug a 3.5 mm male
to 3.5 mm male audio cable (not included) into the jack
on the console and into a jack on your MP3 player,
CD player, or other personal audio player; make sure
that the audio cable is fully plugged in. Note: To
purchase an audio cable, see your local electronics
store.

Note: When you replace the batteries, it may be necessary to reselect the unit of measurement.

Next, press the play button on
your personal audio player.
Adjust the volume level using the
volume increase and decrease
buttons on the console or the
volume control on your personal audio player.

The center display will show the total distance (in miles
or kilometers) that the exercise bike has been pedaled
and the total time (in hours) that the console has been
used since the exercise bike was purchased. Press the
Calorie Workouts button repeatedly to view the total
distance and the total time.

THE SETTINGS MODE

To exit the settings mode, press the Watts Workouts
button.

The console features a settings mode that allows you
to select a unit of measurement for the console and to
view console usage information.
To select the settings mode, press and hold down the
Watts Workouts button until the settings mode information appears in the display.

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.
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.

MAINTENANCE AND TROUBLESHOOTING
MAINTENANCE

Locate the Reed Switch (35). Turn the Crank (40) until
a Magnet (39) is aligned with the Reed Switch. Loosen,
but do not remove, the two indicated M4 x 16mm
Flange Screws (36). Slide the Reed Switch slightly
closer to or away from the Magnet, and then retighten
the Flange Screws.

Inspect and tighten all parts of the exercise bike
regularly. Replace any worn parts immediately.
To clean the exercise bike, use a damp cloth and a
small amount of mild soap. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING

Most console problems are the result of low batteries.
See assembly step 7 on page 9 for battery replacement instructions.

39
35

If the console does not display your heart rate when
you use the handgrip heart rate monitor, see step 5 on
page 15.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted.

Turn the Crank (40) so that the Magnet (39) passes
the Reed Switch (35) repeatedly. Repeat these actions
until the console displays correct feedback.

To adjust the reed switch, you must remove the rear
and front upright covers as described below.

When the reed switch is correctly adjusted, reattach
the rear and front upright covers.

See assembly step 5 on page 8. Using a standard (flat) screwdriver, release the tabs along the
bottom edges of the Rear and Front Upright Covers
(19, 20), remove the two M4 x 12mm Screws (57), and
then remove the Rear and Front Upright Covers.

HOW TO ADJUST THE DRIVE BELT

See the EXPLODED DRAWING on page 23.
Remove all of the screws from the Left and Right
Shields (21, 22); there are two sizes of screws in
the shields—note which size of screw you remove
from each hole. Then, gently remove the Right Shield.

If the pedals slip while you are pedaling, even while
the resistance is adjusted to the highest level, the drive
belt may need to be adjusted.
To adjust the drive belt, you must remove the seat
post, the post knob, the post cover, the right pedal, the
right lock ring, and the right shield as described below.

Loosen the Adjustment Screw (47). Then, tighten the
Idler Screw (45) until the Drive Belt (59) is tight.

To remove the Seat Post (10), loosen the Post Knob
(18) a few turns, pull the Post Knob outward, and
remove the Seat Post. Then, using an adjustable
wrench, remove the Post Knob.
59

When the Drive Belt (59) is tight, tighten the
Adjustment Screw (47).
Then, reattach the left and right shields, the right lock
ring, the right pedal, the post cover, the post knob, and
the seat post.

Using a standard (flat) screwdriver, release the tabs
along the bottom edge of the Post Cover (16) and
remove it. Then, using an adjustable wrench, turn the
Right Pedal (29) counterclockwise and remove it.
Using a standard (flat) screwdriver, release the tabs
around the edge of the right Lock Ring (23), and then
remove it from the Right Shield (22).

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. 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.

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

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.

WORKOUT GUIDELINES

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
fat burning and aerobic 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 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.

PART LIST
Key No. Qty.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

1
1
1
1
1
1
2
2
1
1
1
1
2
1
1
1
1
1
1
1
1
1
2
2
2
2
2
2
1
1
1

Model No. 831.21813.2 R0614B

Description

Key No. Qty.

Frame
Front Stabilizer
Rear Stabilizer
Upright
Console
Handlebar
Pulse Sensor
Handlebar Cap
Water Bottle Holder
Seat Post
Seat Carriage
Seat
Carriage Cap
Carriage Bracket
Carriage Knob
Post Cover
Post Sleeve
Post Knob
Rear Upright Cover
Front Upright Cover
Left Shield
Right Shield
Lock Ring
Shield Cover
Crank Cover
Rear Stabilizer Cap
Wheel Cap
Leveling Foot
Right Pedal/Strap
Left Pedal/Strap
Eddy Mechanism

32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
*
*

1
1
1
1
2
1
1
2
1
1
8
2
4
1
1
1
1
1
2
4
7
16
2
4
2
6
1
1
–
–

Description
Idler
Resistance Motor
Resistance Cable
Reed Switch/Wire
M4 x 16mm Flange Screw
Clamp
Crank Bearing Assembly
Magnet
Crank/Pulley
Main Wire
M8 x 18mm Screw
Clip
M10 x 68mm Screw
Idler Screw
Pivot Screw
Adjustment Screw
M6 Washer
Snap Ring
M8 Thin Locknut
M8 Locknut
M4 x 16mm Self-tapping Screw
M3 x 8mm Screw
M4 x 20mm Screw
Resistance Motor Screw
M4 x 19mm Screw
M4 x 12mm Screw
Pulse Wire
Drive Belt
User’s Manual
Assembly Tool

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

EXPLODED DRAWING

Model No. 831.21813.2 R0614B
5

7
13

13
51

42
42

42
9

55
30

27
36

37
1

26
53

52
52

38
47 39

44 52

53
53

27
39

31
24

28
52

52
21

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). The frame is warranted for 5 years.
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

Part No. 360624 R0614B

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Modify Date                     : 2014:06:05 22:54:30Z

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Proform 218132 230 U Bike Users Manual

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