Proform Pfevel839102 300 Zle Elliptical Users Manual

2015-04-14

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Model No. PFEVEL83910.2
Serial No.
Write the serial number in the space
above for reference.

USER’S MANUAL

Serial Number
Decal

CUSTOMER SERVICE
UNITED KINGDOM
Call: 08457 089 009
From Ireland: 053 92 36102
Website: www.iconsupport.eu
E-mail: csuk@iconeurope.com
Write:
ICON Health & Fitness, Ltd.
c/o HI Group PLC
Express Way
CASTLEFORD
WF10 5QJ
UNITED KINGDOM
AUSTRALIA
Call: 1800 993 770
E-mail: australiacc@iconfitness.com
Write:
ICON Health & Fitness
PO Box 635
WINSTON HILLS NSW 2153
AUSTRALIA

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

www.iconeurope.com

TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
HOW TO USE THE ELLIPTICAL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
EXERCISE GUIDELINES. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
RECYCLING INFORMATION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be
shown at actual size.

PROFORM is a registered trademark of ICON IP, Inc.

IMPORTANT PRECAUTIONS
WARNING:

To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical before using your elliptical. ICON
assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. It is the responsibility of the owner to ensure
that all users of the elliptical are adequately
informed of all precautions.

9. The elliptical should not be used by persons
weighing more than 265 lbs. (120 kg).
10. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the elliptical. Always wear athletic
shoes for foot protection while exercising.

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.

11. Hold the handlebars or the upper body arms
when mounting, dismounting, or using the
elliptical.

3. Use the elliptical only as described in this
manual.
4. The elliptical is intended for home use only.
Do not use the elliptical in a commercial,
rental, or institutional setting.

12. 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.

5. Keep the elliptical indoors, away from moisture and dust. Do not put the elliptical in a
garage or covered patio, or near water.

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

6. Place the elliptical on a level surface, with at
least 3 ft. (0.9 m) of clearance in the front and
rear of the elliptical and 2 ft. (0.6 m) on each
side. To protect the floor or carpet from damage, place a mat under the elliptical.

14. Keep your back straight while using the elliptical; do not arch your back.

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 or if you experience
pain while exercising, stop immediately and
cool down.

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

BEFORE YOU BEGIN
Thank you for purchasing the PROFORM® 300 ZLE
elliptical. The 300 ZLE elliptical provides an array of
features designed to make your workouts at home
more effective and enjoyable.

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. If you have questions after
reading this manual, please see the back cover of this

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

Fan

Upper Body Arm
Heart Rate Monitor

Console

Handlebar

Water Bottle Holder*

Wheel
Pedal

Pedal Disc

*Water bottle is not included
Handle
Length: 5 ft. 1 in. (155 cm)
Width: 2 ft. (61 cm)

Leveling Foot

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.

M8 Washer
(33)–2

M10 Split
Washer (78)–10

M8 Jam Nut
(77)–4

M8 x 20mm
Screw (80)–2

M4 x 16mm
Screw (92)–7

M4 x 48mm
Screw (89)–2

M8 x 45mm Bolt
(76)–4

M10 x 48mm
Screw (75)–6

M10 x 85mm Screw (82)–4

Shoulder Bolt (31)–2

M10 x 20mm
Screw (79)–7

ASSEMBLY
• Assembly requires two persons.

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

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

• Left parts are marked “L” or “Left” and right parts
are marked “R” or “Right.”
• To identify small parts, see page 5.

1. G
o to www.iconsupport.eu on your computer
and register your product.

• activates your warranty

• saves you time if you ever need to contact
Customer Service

• allows us to notify you of upgrades and offers

Note: If you do not have Internet access, call
CUSTOMER SERVICE (see the front cover of
this manual) and register your product.

2. While a second person lifts the rear of the Frame
(1), attach the Rear Stabilizer (70) to the Frame
with two M10 x 85mm Screws (82).

70
1
82

3. Orient the Front Stabilizer (73) so that the
“Front” sticker is facing away from the front of
the Frame (1).

3
73

While a second person lifts the front of the
Frame (1), attach the Front Stabilizer (73) to the
Frame with two M10 x 85mm Screws (82).

4. Orient the Upright (2) and the Top Shield Cover
(37) as shown. Slide the Top Shield Cover
upward onto the Upright.

Have a second person hold the Upright (2) near
the Frame (1).

See the inset drawing. Locate the wire tie in
the Upright (2). Tie the lower end of the wire tie
to the Wire Harness (42). Next, pull the upper
end of the wire tie upward out of the top of the
Upright. Then, untie and discard the wire tie.

Tip: To prevent the Wire Harness (42) from
falling into the Upright (2), secure the Wire
Harness with a rubber band or a piece of
tape.

Wire
Tie

2
42

Wire Tie

42
1

5. Slide the Upright (2) onto the Frame (1).
Tip: Have a second person hold the Top
Shield Cover (37) out of the way.

Tip: Avoid pinching the Wire Harness (42).
Attach the Upright (2) with four M10 x 20mm
Screws (79) and four M10 Split Washers (78).

Slide the Top Shield Cover (37) downward and
press it into the Left and Right Shields (44, 45).

5
42

Avoid pinching the
Wire Harness (42)

78
1

6. See the upper drawing. To avoid pinching
the Pulse Wires (28) while you assemble the
Handlebar (39), perform the following actions:

Insert the end of the left Pulse Wire (28) into the
left side of the Handlebar (39).

Then, insert the end of the right Pulse Wire (28)
into the right side of the Handlebar (39).

See the lower drawing. Have a second person
hold the Handlebar (39) in place around the
Upright (2).

Tip: Avoid pinching the wires. Attach the
Handlebar (39) to the Upright (2) with three M10
x 20mm Screws (79).

28
28

2
39
Avoid pinching
the wires

7. The Console (4) can use four D batteries (not
included); alkaline batteries are recommended.
IMPORTANT: If the Console has been
exposed to cold temperatures, allow it to
warm to room temperature before inserting
batteries. Otherwise, you may damage the
console displays or other electronic components. Remove the screws, remove the battery
covers, and insert the batteries into the battery
compartments. Make sure to orient the batteries as shown by the diagrams inside the
battery compartments. Then, reattach the battery covers.

7
Screws

Batteries

To purchase an optional power adapter, call
the telephone number on the front cover of
this manual. To avoid damaging the console,
use only a manufacturer-supplied 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.

Batteries

8. Locate the Pulse Wires (28) inside the left and
right sides of the Handlebar (39) and pull them
upward out of the Upright (2).

8
4
Console Wires

While a second person holds the Console (4)
near the Upright (2), connect the console wires
to the Wire Harness (42) and to the Pulse Wires
(28).

Insert the excess wires into the Upright (2).

Tip: Avoid pinching the wires. Attach the
Console (4) to the Upright (2) with four M4 x
16mm Screws (92).

Battery
Covers

92
92

28
39

Avoid
pinching
the wires

9. Attach the Console Cover (32) to the back of the
Console (4) with two M4 x 48mm Screws (89).

4
32
89

10. Identify the Left and Right Upper Body Arms
(8, 9).

Orient the Left Upper Body Arm (8) and an
Upper Body Leg (6) as shown. Make sure that
the hexagonal holes are in the indicated
location.

Insert the Left Upper Body Arm (8) into the
Upper Body Leg (6).

Attach the Left Upper Body Arm (8) with two M8
x 45mm Bolts (76) and two M8 Jam Nuts (77).
Make sure that the Jam Nuts are in the hexagonal holes. Do not tighten the Bolts yet.

Attach the Right Upper Body Arm (9) to the
other Upper Body Leg (6) in the same way.

77
76

Hexagonal
Holes

6
77
6

11. Apply a generous amount of the included grease
to the axles on the Upright (2).

Orient the Left and Right Upper Body Arms (8, 9)
as shown, and slide them onto the left and right
sides of the Upright (2).

Attach each Upper Body Arm (8, 9) with an M8 x
20mm Screw (80) and an M8 Washer (33).

Grease
33 80

12. Apply a small amount of grease to a Shoulder
Bolt (31).

12
76

While a second person holds the front end of the
Right Pedal Arm (49) inside the bracket on the
right Upper Body Leg (6), insert the Shoulder
Bolt (31) through the right Upper Body Leg and
the Right Pedal Arm.

Tighten the Shoulder Bolt (31) into the welded
nut on the right Upper Body Leg (6).

Repeat this step to attach the Left Pedal Arm
(not shown) to the left Upper Body Leg (6).

Tighten the M8 x 45mm Bolts (76).

6
6
Grease
31
49

13. See the inset drawing. Identify a Pivot Cover A
(19), which has hooks, and a Pivot Cover B (22),
which has tabs.

Press a Pivot Cover A (19) and a Pivot Cover
B (22) together around the Right Upper Body
Arm (9).

Repeat this step for the other side of the
elliptical.

Tip: Make sure that the Pivot Covers (19, 22)
are positioned as shown.

8
Tabs

22
22

22
Hooks

Hooks

14. Attach the Rear Upright Cover (3) to the Upright
(2) with three M4 x 16mm Screws (92).

Orient the Front Upright Cover (16) so that the
indicated arrow is pointing upward.

Press the Front Upright Cover (16) into the Rear
Upright Cover (3).

Press the Water Bottle Holder (5) into the Rear
Upright Cover (3).

14
16
92

Arrow

15. Press a Front Leg Cover (20) and a Rear Leg
Cover (21) together around the right Upper Body
Leg (6).

Repeat this step for the other side of the
elliptical.

6
20

16. Identify the Right Pedal (13).

Attach the Right Pedal (13) to the Right Pedal
Arm (49) with three M10 x 48mm Screws (75)
and three M10 Split Washers (78). Make sure to
use the center hole and the two outer holes
to attach the Right Pedal.

Attach the Left Pedal (not shown) to the Left
Pedal Arm (not shown) in the same way.

49
78
75

17. Press the Rear Shield Cover (59) onto the Left
and Right Shields (44, 45).

18. Make sure that all parts of the elliptical are properly tightened. Note: Extra parts may be included. To
protect the floor or carpet from damage, place a mat under the elliptical.

HOW TO USE THE ELLIPTICAL
HOW TO MOVE THE ELLIPTICAL

HOW TO EXERCISE ON THE ELLIPTICAL

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

To mount the elliptical, hold the handlebars or the
upper body arms and step onto the pedal that is in the
lowest position. Then, step onto the other pedal.

Upper Body Arms

Handlebars

Upright

Pedal
Disc

Pedals

Place
your foot
here

Handle

Push the pedals until they begin to move with a
continuous motion. Note: The pedal discs can turn
in either direction. It is recommended that you
move the pedal discs in the direction shown by the
arrow; however, for variety, you can turn the pedal
discs in the opposite direction.

Leveling Foot

HOW TO LEVEL THE ELLIPTICAL
If the elliptical rocks slightly on your floor during use,
turn one or both of the leveling feet beneath the rear
stabilizer until the rocking motion is eliminated (see the
drawing above).

To dismount the elliptical, wait until the pedals come to
a complete stop. Note: The elliptical 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.

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 18. To use a
preset workout, see page 19. To use the sound
system, see page 20.

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 10).
If there is a sheet of plastic on the display, remove the
plastic.

The console offers twelve preset workouts—seven
weight loss workouts and five performance workouts.
Each preset workout automatically changes the resistance of the pedals as it guides you through an effective
workout.

Javelin
ELS39959
23943.0

HOW TO USE THE MANUAL MODE

4. Follow your progress with the displays.

1. Turn on the console.

The upper display—This display will show the
elapsed time and the resistance level of the pedals
each time the resistance level changes.

Press any button or begin pedaling to turn on the
console.
When you turn on the console, the display will light.
A tone will sound and the console will be ready for
use.
2. Select the manual mode.
When you turn on the console, the manual mode
will be selected.
If you have
selected a workout, reselect the
manual mode by
pressing the Weight
Loss Workouts or
the Performance
Workouts button
repeatedly until
zeros appear in the
displays.

Note: During a workout, the display will show the
time remaining in the workout.

The lower left display—This display will show the
distance (total number of revolutions) that you have
pedaled.

Track

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

he lower right display—This display will show
T
your pedaling speed in revolutions per minute
(rpm) and the approximate number of calories you
have burned.

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

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

The right display—This display will show a track
that represents 400 m (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.

Note: After you press the buttons, it will take a
moment for the pedals to reach the selected resistance level.

5. Measure your heart rate if desired.

HOW TO USE A PRESET WORKOUT

If there are sheets
of plastic on the
Contacts
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.

1. Turn on the console.
See step 1 on page 18.
2. Select a preset workout.
To select a preset
workout, press
the Weight Loss
Workouts or the
Performance
Workouts button
repeatedly until
the name of the
desired workout
appears in the
upper display.

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

Profile

When you select a preset workout, the duration of
the workout will appear in the upper display and a
profile of the resistance levels of the workout will
scroll across the center display.

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.

Note: Complete profiles of the preset workouts are
printed on the sides of the console.
3. Begin pedaling to start the workout.

6. Turn on the fan if desired.

Each workout is divided into one-minute segments.
One resistance level is programmed for each
segment. Note: The same resistance level may be
programmed for consecutive segments.

The fan has high and low speed settings. Press the
Fan button repeatedly to select a fan speed or to
turn off the fan.
Note: If the pedals do not move for about thirty
seconds, the fan will turn off automatically.

During the workout, the workout profile will show
your progress (see the drawing above). The flashing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the current segment.

7. 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 display will be reset.

At the end of each segment of the workout, a
series of tones will sound and the next segment of
the profile will begin to flash. If a different resistance level is programmed for the next segment,
the resistance level will flash in the display for a
few seconds to alert you. The resistance of the
pedals will then change.

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. However,
when the current segment ends, the pedals will
automatically adjust to the resistance level for the
next segment.

4. Follow your progress with the displays.

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

See step 7 on page 19.

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

HOW TO USE THE SOUND SYSTEM

See step 4 on page 18.
5. Measure your heart rate if desired.
See step 5 on page 19.
6. Turn on the fan if desired.
See step 6 on page 19.
7. When you are finished exercising, the console
will turn off automatically.

To play music or audio books through the console
sound system while you exercise, plug your audio
cable into the jack on the console and into the jack on
your MP3 player or CD player; make sure that your
audio cable is fully plugged in.

Note: If you continue to pedal after the workout is
completed, the display will continue to show exercise feedback; however, the display will not show
the elapsed time until you select the manual mode
or a new workout.

Next, press the play button on your MP3 player or CD
player. Adjust the volume level using the volume control on your MP3 player or CD player.

MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical regularly.
Replace any worn parts immediately.

To clean the elliptical, 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
If the console displays become dim, replace all the batteries at the same time; most console problems are the
result of low batteries. See assembly step 7 on page
10 for replacement instructions.

14
92

If the handgrip heart rate monitor does not function
properly, see step 5 on page 19.
HOW TO ADJUST THE DRIVE BELT

Next, loosen the Pivot Screw (88). Then, tighten the
Drive Belt Adjustment Screw (72) until the Drive Belt
(46) is tight.

If you can feel the pedals slip while you are pedaling,
even when 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 left
pedal, the top shield cover, the rear shield cover, and
the left shield.
First, see step 16 on page 14 and remove the left
pedal.

Next, see step 17 on page 15 and remove the rear
shield cover.
Then, see step 5 on page 8 and release the top
shield cover from the left shield. Slide the top shield
cover upward.

Remove the M4 x 16mm Screws (92) from the Left
Shield (44) and then gently move the Left Shield outward over the Left Pedal Arm (14).

72
When the Drive Belt (46) is tight, tighten the Pivot
Screw (88).
Then, reattach the left shield, the rear shield cover, the
top shield cover, and the left pedal.

HOW TO ADJUST THE REED SWITCH

Locate the Reed Switch (58). Loosen, but do not
remove, the M4 x 16mm Screw (92).

If the console does not display correct feedback, the
reed switch should be adjusted.
To adjust the reed switch, you must remove the right
disc cover and the right pedal disc.
Using a flat screwdriver, remove the right Disc
Cover (18).

92
58

Next, rotate the Pulley (11) until a Magnet (41) is
aligned with the Reed Switch (58). Slide the Reed
Switch slightly toward or away from the Magnet. Then,
retighten the M4 x 16mm Screw (92).

Then, remove the M8 x 12mm Screws (81) from the
right Pedal Disc (26), and gently rotate the right Pedal
Disc out of the way.

Rotate the Pulley (11) for a moment. Repeat these
actions until the console displays correct feedback.
When the reed switch is correctly adjusted, reattach
the right pedal disc and the right disc cover.

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.

SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach down
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward
you and rest it against the inner thigh of your extended leg. Reach
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and
groin.

3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands
against a wall. Keep your back leg straight and your back foot 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 area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.

PART LIST

Model No. PFEVEL83910.2 R0113A

Key No. Qty.

Description

Key No. Qty.

Description

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50

Frame
Upright
Rear Upright Cover
Console
Water Bottle Holder
Upper Body Leg
Resistance Wheel
Left Upper Body Arm
Right Upper Body Arm
Grip
Pulley
Left Pedal
Right Pedal
Left Pedal Arm
Pedal Bracket
Front Upright Cover
Pivot Bushing
Disc Cover
Pivot Cover A
Front Leg Cover
Rear Leg Cover
Pivot Cover B
Bushing Set
Left Crank Arm
Right Crank Arm
Pedal Disc
Small Snap Ring
Pulse Wire
Bearing
Pedal Arm Cap
Shoulder Bolt
Console Cover
M8 Washer
Resistance Bracket
Adjustment Nut
M5 Washer
Top Shield Cover
Crank Bearing
Handlebar
Large Snap Ring
Magnet
Wire Harness
M6 Washer
Left Shield
Right Shield
Drive Belt
Leveling Foot
Stabilizer Cap
Right Pedal Arm
Wheel

51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
*
*
*
*

Flywheel
Idler
C-magnet
Resistance Motor
Motor Bracket
Resistance Arm
Clamp
Reed Switch/Wire
Rear Shield Cover
Key
M8 Locknut
M6 x 16mm Screw
Shoulder Screw
Flywheel Axle
C-magnet Bolt
Idler Bolt
Key Screw
Crank Arm Screw
Resistance Motor Bolt
Rear Stabilizer
Motor Bracket Screw
Drive Belt Adjustment Screw
Front Stabilizer
M6 Locknut
M10 x 48mm Screw
M8 x 45mm Bolt
M8 Jam Nut
M10 Split Washer
M10 x 20mm Screw
M8 x 20mm Screw
M8 x 12mm Screw
M10 x 85mm Screw
M5 x 7mm Screw
#10 x 16mm Screw
M8 x 18mm Hex Screw
Crank Arm Spacer
M3.5 x 12mm Screw
Pivot Screw
M4 x 48mm Screw
M4 x 16mm Ground Screw
Crank
M4 x 16mm Screw
Pulse Sensor/Wire
Flywheel Bearing
M8 x 10mm Screw
M8 x 15mm Screw
User’s Manual
Assembly Tool
Grease Packet
Wire Tie

1
1
1
1
1
2
1
1
1
2
1
1
1
1
2
1
4
2
2
2
2
2
4
1
1
2
1
2
4
2
2
1
4
1
2
1
1
2
1
2
2
1
2
1
1
1
2
2
1
2

1
1
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
4
1
2
1
1
1
6
4
6
10
7
2
8
4
1
10
2
1
1
1
2
1
1
21
2
1
4
4
–
–
–
–

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.

92 20

78
78
79

15
84

EXPLODED DRAWING A
Model No. PFEVEL83910.2 R0113A

83 36

7 56

71
66

35 54
27

88
38 43
72

71 34
77 55

53
74

92
68
67

61 43
62

EXPLODED DRAWING B
Model No. PFEVEL83910.2 R0113A

ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)

RECYCLING INFORMATION
This electronic product must not be disposed of in municipal waste. To preserve the environment, this product must be recycled after its useful life as
required by law.
Please use recycling facilities that are authorized to collect this type of waste in
your area. In doing so, you will help to conserve natural resources and improve
European standards of environmental protection. If you require more information
about safe and correct disposal methods, please contact your local city office or the
establishment where you purchased this product.

Part No. 342620 R0113A

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