Proform Pfevel934070 Reflex Step Gw Elliptical Users Manual PFEVEL48830 202292(UK)

2015-04-14

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Model No. PFEVEL93407.0
Serial No.
Write the serial number in the
space above for reference.

Serial
Number
Decal

QUESTIONS?
As a manufacturer, we are committed to providing complete customer
satisfaction. If you have questions,
or if there are missing parts, please
contact us:
Call: 08457 089 009
Outside UK: 0 (44) 113 3877133
Fax: 0 (44) 113 3877125
Website: www.iconsupport.eu
E-mail: csuk@iconeurope.com
Write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road, Beeston
Leeds, LS11 8JG,
UK

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

USER’S MANUAL

TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

WARNING DECAL PLACEMENT
258868

258869

The warning decal shown here has been
applied in the location shown. If the decal is
missing or illegible, call the telephone
number on the front cover of this manual
and request a free replacement decal.
Apply the decal in the location shown.
Note: The decal 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 exerciser before using your elliptical
exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

8. Wear appropriate exercise clothes when
exercising; do not wear loose clothes that
could become caught on your elliptical exerciser. Always wear athletic shoes for foot
protection.

2. It is the responsibility of the owner to ensure
that all users of the elliptical exerciser are
adequately informed of all precautions.

9. Hold the handgrip pulse sensor or the handlebars when mounting, dismounting, or using
your elliptical exerciser.

3. Your elliptical exerciser is intended for home
use only. Do not use your elliptical exerciser
in a commercial, rental, or institutional setting.

10. Keep your back straight while using your
elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device.
Various factors, including the user’s movement, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.

4. Keep your elliptical exerciser indoors, away
from moisture and dust. Place your elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is enough clearance
around your elliptical exerciser to mount,
dismount, and use it.

12. When you stop exercising, allow the pedals
to slowly come to a stop.

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

13. If you feel pain or dizziness while exercising,
stop immediately and cool down.

6. Keep children under age 12 and pets away
from your elliptical exerciser at all times.

14. Use your elliptical exerciser only as
described in this manual.

7. Your elliptical exerciser should not be used
by persons weighing more than 250 lbs.
(113 kg).

BEFORE YOU BEGIN
Congratulations for selecting the new PROFORM®
REFLEX STEP elliptical exerciser. The REFLEX STEP
is a smooth exerciser that moves your feet in a natural
elliptical path, minimizing the impact on your knees
and ankles. And the unique REFLEX STEP features
adjustable resistance and an easy-to-use console to
help you get the most from your exercise.

tions after reading this manual, please see the front
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 elliptical exerciser. If you have ques-

Handlebar
Console
Pulse Sensor

Water Bottle Holder*

Wheel
Pedal
Pedal Disc
Pedal Spring

*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. Assembly requires the
included hex keys and your own Phillips screwdriver
, adjustable wrench
, and
rubber mallet
.
Use the drawings below to identify the small parts used 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: Some small parts may have been preassembled.
If a part is not in the hardware kit, check to see if it has been preassembled.

23mm Wave
Washer (83)–2

Wave Washer
(43)–2

M10 Split
Washer (59)–7

Handlebar Washer
(55)–2

M10 Nylon Locknut
(33)–6

M8 Nylon Locknut
(38)–4

Spring Bracket
Washer (35)–2

M4 x 16mm
Screw (52)–4

M4 x 19mm
Screw (26)–2

M10 Bolt Set (74)–2

M8 x 45mm Button Bolt (50)–4

M8 x 25mm Patch
Screw (56)–2

M10 Washer
(78)–2

M10 x 27mm Patch
Screw (40)–2

M10 x 25mm Button
Screw (67)–3

M10 x 74mm Button Bolt (28)–2

M10 x 30mm
Carriage Bolt (80)–2

M10 x 75mm Carriage Bolt (34)–4

To make assembly easier, read the information
on page 5 before you begin assembling the
elliptical exerciser.

22
34
22

Identify the Front Stabilizer (10), which has Wheels
(22) attached. Make sure that the Front Stabilizer is
turned so the Wheels are not touching the floor.
While another person lifts the front of the Frame (1),
attach the Front Stabilizer to the Frame with two
M10 x 75mm Carriage Bolts (34) and two M10 Nylon
Locknuts (33).
2. While another person lifts the back of the Frame (1),
attach the Rear Stabilizer (9) to the Frame with two
M10 x 75mm Carriage Bolts (34) and two M10 Nylon
Locknuts (33).

33
9
33
1
34

3. While another person holds the Upright (2) near the
Frame (1), connect the Extension Wire Harness (44)
to the Wire Harness (79). Carefully pull the upper
end of the Extension Wire Harness to remove any
slack, and slide the Upright onto the Frame. Attach
the Upright with two M10 x 74mm Button Bolts (28),
two M10 Split Washers (59), and two M10 Nylon
Locknuts (33). Be careful avoid pinching the Wire
Harnesses.
While another person holds the Upright Extension
(73) near the Upright (2), insert the upper end of the
Extension Wire Harness (44) through the Upright
Extension (73).

44
Avoid pinching the
wire harnesses
during this step

59 67
67

59
2
59
33

Hold the upper end of the Extension Wire Harness
(44) and insert the Upright Extension (73) into the
Upright (2). Attach the Upright Extension with three
M10 x 25mm Button Screws (67) and three M10 Split
Washers (59). Be careful avoid pinching the
Extension Wire Harness. Make sure that the Nylon
Locknuts are inside the hexagonal holes.

Hexagonal
44
Holes
79

28
59
1

4. The Console (23) requires four “AA” batteries; 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.
Remove the battery cover and insert four batteries
into the battery compartment; make sure that the
batteries are oriented as shown by the diagrams
inside the battery compartment. Then, reattach the
battery cover.

4
Battery
Cover
Batteries

5. While another person holds the Console (23) near the
Upright Extension (73), connect the console wire harness to the Extension Wire Harness (44). Insert the
excess wire harness into the Upright Extension.

Avoid pinching the wire
harnesses during this step
23

Attach the Console (23) to the Upright Extension (73)
with four M4 x 16mm Screws (52). Be careful to
avoid pinching the wire harnesses.

Console
Wire Harness

Attach the Water Bottle Holder (65) to the Upright (2)
with two M4 x 19mm Screws (26).
44
52

73
65
2
26

6. Identify the left Pedal Spring (11), which is marked
with an “L” sticker. Attach the Left Pedal (13) to the
left Pedal Spring with an M10 x 30mm Carriage Bolt
(80), an M10 Washer (78), an M10 Split Washer (59),
and a Pedal Knob (81) as shown. Note: The Left
Pedal can be attached in several positions using the
five positions in the Left Pedal and the three holes in
the Pedal Spring.

6
80
13

11
78

Attach the Right Pedal (not shown) in the same
way.

59
81

Make sure that both Pedals are in the same hole
and in the same pedal position.

7. Identify the Left Handlebar (6), which is marked with a
“L” sticker. Insert the Left Handlebar into one of the
Handlebar Legs (5); make sure that the Handlebar
Leg is turned so the hexagonal holes are on the
indicated side. Attach the Left Handlebar with two
M8 x 45mm Button Bolts (50) and two M8 Nylon
Locknuts (38). Make sure that the Nylon Locknuts
are inside the hexagonal holes. Do not tighten the
Button Bolts yet.

Apply a generous amount of the included grease to
the Pivot Axle (7). Then apply grease to two Wave
Washers (43).

Grease
47

Insert the Pivot Axle (7) into the Upright (2), and center the Pivot Axle. Turn a Handlebar Spacer (47) so
that the small arrow on the Handlebar Spacer points
toward the floor, and slide the Handlebar Spacer onto
the Left Handlebar (6). Next, slide a Wave Washer (43)
onto the Pivot Axle.
Slide the Left Handlebar (6) onto the Pivot Axle (7).
Attach the Left Handlebar with an M8 x 25mm Patch
Screw (56) and a Handlebar Washer (55). Then, press
the tabs on a Handlebar Cap (46) into the Handlebar
Spacer (47).

Arrow
38

Tabs

5
50
Hexagonal
Holes

Assemble the Right Handlebar (8) and the other
Handlebar Leg (5) in the same way.

7
2

8. Identify the Left Rear Spring Bracket (12) on the left
Pedal Spring (11). Apply a small amount of grease
inside the Pedal Arm Bushings (37) in the Left Rear
Spring Bracket and to the axle on the left Disc
Crossbar (16). Slide a Spring Spacer (63) and a
23mm Wave Washer (83) onto the axle; make sure
that the Spring Spacer is turned so the flat side is
facing the elliptical exerciser. Next, slide the Left
Rear Spring Bracket onto the axle. Slide a Spring
Bracket Washer (35) onto an M10 x 27mm Patch
Screw (40), and tighten the Patch Screw into the axle.

5
74
Grease
74

Next, hold the lower end of the left Handlebar Leg (5)
inside the Front Spring Bracket (76) on the left Pedal
Spring (11). Apply grease to an M10 Bolt Set (74).
Attach the Handlebar Leg to the Front Spring Bracket
with the Bolt Set. Do not overtighten the Bolt Set;
the Handlebar Leg must pivot freely.
Attach the right Pedal Spring (not shown) to the
right side of the elliptical exerciser in the same
way.

Grease

See step 7. Tighten the M8 x 45mm Button Bolts
(50).

63
12

83
37

9. 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 EXERCISER
HOW TO MOVE THE ELLIPTICAL EXERCISER

HOW TO USE THE HANDLEBARS

Stand behind the elliptical exerciser, hold the Rear
Stabilizer (9) firmly, and lift the elliptical exerciser until
it can be moved on the Wheels (22). Carefully move
the elliptical exerciser to the desired location, and then
lower it. To decrease the possibility of injury, bend
your legs and keep your back straight as you lift
the Rear Stabilizer; make sure to lift with your legs
rather than with your back.

The handlebars are
designed to add
upper-body exercise to your workouts. As you exercise, push and pull
the handlebars to
work your arms,
shoulders, and
back.

Handlebars

HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser,
Handlebar
hold the handlebars and step onto
the pedal that is in
the lowest position. Then, step
onto the other
pedal. Push the
Pedal
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
Pedal Disc
the pedal discs
in the direction
shown by the
arrow; however, for variety, you may turn the pedal
discs in the opposite direction.

HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical exerciser rocks slightly on your floor,
turn one or both of the leveling feet under the rear stabilizer until the rocking motion is eliminated.
HOW TO ADJUST THE PEDALS
The motion of the
elliptical exerciser
is determined by
Pedal
the positions of
the pedals. To
adjust each pedal,
first remove the
pedal knob
beneath the
pedal. Slide the
Pedal
pedal forward or
Knob
backward, and
Pedal
Spring
then reattach the
pedal using one of
the five holes in
the pedal and one of the three holes in the pedal
spring. Make sure that both pedals are in the same
position.

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 highest
pedal first. Then, step off the lower pedal.

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

computer, or VCR and play special iFIT.com CD and
video programs (iFIT.com CDs and videocassettes are
available separately). iFIT.com CD and video programs automatically control the resistance of the pedals and prompt you to vary your pace as a personal
trainer coaches you through every step of your workout. High-energy music provides added motivation. To
purchase iFIT.com CDs and videocassettes, visit
our website at www.iconeurope.com.

The console offers a selection features designed to
make your workouts more effective. 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 monitor your heart rate
using the handgrip pulse sensor or the optional chest
pulse sensor. (For information about the optional chest
pulse sensor, see page 20.)

With the elliptical exerciser connected to your comput-

Cricketer, you can also go to our website at www.iFIT.com
and/access
programs directly from the Internet.
The console features six smart programs that auto-ELPE2786
ELPE5996
Explore www.iFIT.com for more information.
matically change the resistance of the pedals and PFEVEL2786.0
prompt you to vary your pedaling pace while guiding
PFEVEL5996.0

To use the manual mode of the console, follow the
steps beginning on page 12. To use a smart program, see page 13. To use a heart rate program,
see page 14. To use an iFIT.com CD or video program, see page 18. To use a program directly from
our website, see page 19.

you through an effective workout.
The console also offers two heart rate programs that
automatically control the resistance of the pedals and
prompt you to maintain a constant pedaling pace to
keep your heart rate near target heart rate settings
during your workouts.

Before using the console, make sure that batteries are
installed (see assembly step 4 on page 7). If there is a
sheet of clear plastic on the display, remove the plastic.

In addition, the console also features iFIT.com interactive technology. Having iFIT.com interactive technology is like having a personal trainer in your home.
Using a stereo audio cable, you can connect the elliptical exerciser to your home stereo, portable stereo,

HOW TO USE THE MANUAL MODE

The third section of the
display will show the
approximate number of
calories you have
burned and the resistance level of the pedals. The display will change modes every few seconds. The display will also show your heart rate
when you use the handgrip pulse sensor.

1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select the manual mode.

The last section of the
display will show a
track representing 640
revolutions. 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

Each time you turn on
the console, the manual mode will be
selected. If you have
selected a program,
reselect the manual
mode by pressing any of the Programs buttons
repeatedly until zeroes appear in the display.
3. Begin pedaling and change the resistance of
the pedals as desired.

5. Measure your heart rate if desired.
If there are sheets
of clear plastic on
Contacts
the metal contacts
on the handgrip
pulse sensor,
remove the plastic.
Next, hold the handgrip pulse sensor
with your palms resting on the metal
contacts. Avoid moving your hands or gripping
the contacts too tightly. When your pulse is
detected, a heart-shaped symbol will flash in the
display each time your heart beats and then your
heart rate will be shown. For the most accurate
heart rate reading, hold the contacts for at least 15
seconds.

As you pedal, change
the resistance of the
pedals by pressing the
Increase and
Decrease buttons.
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.
4. Follow your progress with the display.
The first section of the
display will show the
elapsed time and the
distance (total number
of revolutions) that
you have pedaled.
The display will change modes every few seconds.
Note: When you select a program, with the exception of the second heart rate program, the display
will show the time remaining in the program
instead of the elapsed time.

6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for a few seconds, the
time will begin to flash in the display and the console will pause. If the pedals do not move for a
few minutes and no buttons are pressed, the console will turn off and the display will be reset.

The second section of
the display will show
your pedaling pace, in
revolutions per minute
(rpm).

HOW TO USE A SMART PROGRAM

As you exercise, the
display will prompt you
to keep your pedaling
pace near the pace
setting for the current
segment. When the
word “faster” appears in the display, increase your
pace. When the word “slower” appears, decrease
your pace. When the center of the target flashes,
maintain your current pace.

1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select a smart program.
To select a smart program, press the
Program Select button
repeatedly until P3,
P4, P5, P6, P7, or P8
appears in the display.
The first section of the display will show how long
the program will last.

IMPORTANT: The pace settings are intended
only to provide motivation. Your actual pace
may be slower than the pace settings. Make
sure to pedal at a pace that is comfortable for
you.
If the resistance level for the current segment is
too high or too low, you can manually override the
level by pressing the decrease and increase buttons. IMPORTANT: When the current segment
of the program ends, the pedals will automatically adjust to the resistance setting for the
next segment.

3. Begin pedaling to start the program.
Each program is divided into 30 one-minute segments. One resistance level and one pace setting
are programmed for each segment. Note: The
same resistance level and/or pace setting may be
programmed for two or more consecutive segments.

If you stop pedaling for several seconds, the time
will begin to flash in the display. To restart the program, simply resume pedaling.

Whenever the resistance is about to change, the
resistance level will flash in the display for a few
seconds. The resistance of the pedals will then
automatically change to the resistance level programmed for the next segment. Note: If the resistance level is too low or too high, you can override
it by pressing the Increase and Decrease buttons.
However, when the current segment ends, the
resistance will automatically change to the resistance level programmed for the next segment.

The program will continue until the display shows
a time of 0:00. If you continue to pedal after the
program 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 program.
4. Follow your progress with the display.
See step 4 on page 12.
5. Measure your heart rate if desired.
See step 5 on page 12.
6. When you are finished exercising, the console
will automatically turn off.
See step 6 on page 12.

HOW TO USE A HEART RATE PROGRAM

If you select the second heart rate program, the
target heart rate setting for the program will
appear in the display. Use the Increase and
Decrease buttons to change the target heart rate
setting, if desired. Note: The same target heart
rate setting will be used for the entire program.

1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.

4. Hold the handgrip pulse sensor.
2. Select a heart rate program.
It is not necessary to hold the handgrip pulse sensor continuously during a heart rate program; 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.

To select one of the
two heart rate programs, press the button with the heart rate
symbol once or twice
until P1 or P2 appears
in the display. The first section of the display will
show how long the program will last.

5. Begin pedaling to start the program.

3. Enter a target heart rate setting.

First heart rate control program—This program
is divided into 30 one-minute segments. One target heart rate setting is programmed for each segment. Note: The same target heart rate setting
may be programmed for two or more consecutive
segments.

If you select the first
heart rate program,
the maximum target
heart rate setting of
the program will
appear in the display.
Use the Increase and Decrease buttons to change
the maximum heart rate setting, if desired. Note: If
you change the maximum target heart rate setting,
the intensity level of the entire program will
change.

Second heart rate program—The same target
heart rate is programmed for all segments of this
program.

Both heart rate programs—As you pedal, the
console will regularly compare your heart rate to
the target heart rate setting. If your 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.

HOW TO CONNECT YOUR CD PLAYER, VCR, OR
COMPUTER
To use iFIT.com CDs, the elliptical exerciser must be
connected to your portable CD player, portable stereo,
home stereo, or computer with CD player. See pages
15 to 17 for connecting instructions. To use iFIT.com
videocassettes, the elliptical exerciser must be connected to your VCR. See page 17 for connecting
instructions. To use iFIT.com programs directly
from our website, the elliptical exerciser must be
connected to your computer. See page 17.

You will also be
prompted to pedal at
a steady pace. When
the word “faster”
appears in the display,
increase your pace.
When the word “slower” appears, decrease your
pace. When the center of the target flashes, maintain your current pace. IMPORTANT: Make sure
to pedal at a pace that is comfortable for you.

HOW TO CONNECT YOUR PORTABLE CD PLAYER
Note: If your CD player has separate LINE OUT
and PHONES jacks, see instruction A below. If
your CD player has only one jack, see instruction
B.

If the resistance level for the current segment is
too high or too low, you can manually override the
level by pressing the decrease and increase buttons; however, if you change the resistance level,
you might not maintain the target heart rate. Also,
when the console compares your heart rate to the
target heart rate setting, the resistance of the pedals may automatically increase or decrease to
bring your heart rate closer to the target heart rate
setting.

A. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the LINE OUT jack on your CD
player. Plug your headphones into the PHONES
jack.
PHONES LINE OUT

LINE OUT

PHONES
PHONES LINE OUT

LINE OUT

PHONES

6. Follow your progress with the display.
Headphones

Audio
Cable

See step 4 on page 12.
7. Measure your heart rate if desired.

A
A

See step 5 on page 12.

B. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the splitter. Plug the splitter into
the PHONES jack on your CD player. Plug your
headphones into the other side of the splitter.

8. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 12.

B
PHONES

PHONES
PHONES

Audio
Cable

PHONES

Splitter

Headphones

B
B

HOW TO CONNECT YOUR PORTABLE STEREO

HOW TO CONNECT YOUR HOME STEREO

Note: If your stereo has an RCA-type AUDIO OUT
jack, see instruction A below. If your stereo has a
3.5mm LINE OUT jack, see instruction B. If your
stereo has only a PHONES jack, see instruction C.

Note: If your stereo has an unused LINE OUT jack,
see instruction A below. If the LINE OUT jack is
being used, see instruction B.
A. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the adaptor. Plug the adaptor into
the LINE OUT jack on your stereo.

AUDIO OUT

A. Plug one end of the audio cable into theRIGHTjack
beneath the console. Plug the other endLEFTof the
audio cable into the adaptor. Plug the adaptor into
an AUDIO OUT jack on your stereo.

A
CD

A/B

VCR
Amp

AUDIO OUT
RIGHT

A
Audio
Cable

LINE OUT

LEFT

VCR

AdaptorAmp

Audio
Cable

Adaptor

LINE OUT

B. See the drawing above. Plug one end of the audio
cable into the jack beneath the console. Plug the
other end of the audio cable into the LINE OUT
jack on your stereo. Do not use the adaptor.

B. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the adaptor. Plug the adaptor into
an RCA Y-adaptor (available at electronics stores).
Next, remove the wire that is currently plugged
into the LINE OUT jack on your stereo and plug
the wire into the unused side of the Y-adaptor.
Plug the Y-adaptor into the LINE
CD OUT jack on your
stereo.

C. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the splitter. Plug the splitter into
the PHONES jack on your stereo. Plug your headphones into the other side of the splitter.

LINE OUT

VCR

Amp

LINE OUT

CD
VCR

PHONES

Amp

B
Audio
Cable

Splitter

RCA Y-adaptor
Audio Cable

Adaptor

Headphones

LINE OUT

Wire removed from
LINE OUT jack

PHONES

C
16

HOW TO CONNECT YOUR COMPUTER

HOW TO CONNECT YOUR VCR

Note: If your computer has a 3.5mm LINE OUT
jack, see instruction A. If your computer has only
a PHONES jack, see instruction B.

Note: If your VCR has an unused AUDIO OUT jack,
see instruction A below. If the AUDIO OUT jack is
being used, see instruction B. If you have a TV
with a built-in VCR, see instruction B. If your VCR
is connected to your home stereo, see HOW TO
CONNECT YOUR HOME STEREO on page 16.

A. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the LINE OUT jack on your computer.

A. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the adaptor. Plug the adaptor into
the AUDIO OUT jack on your VCR.

A
LINE OUT

A
ANT. IN
VIDEO AUDIO
IN
RF OUT
CH
3 4
OUT

Audio
Cable

LINE OUT

AUDIO OUT
RIGHT
LEFT
ANT. IN
VIDEO AUDIO
IN
RF OUT
CH
3 4

Adaptor

OUT

AUDIO OUT

Audio Cable

RIGHT
LEFT

B. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the splitter. Plug the splitter into
the PHONES jack on your computer. Plug your
headphones or speakers into the other side of the
splitter.

B. Plug one end of the audio cable into the jack
beneath the console. Plug the other end of the
audio cable into the adaptor. Plug the adaptor into
an RCA Y-adaptor (available at electronics stores).
Next, remove the wire that is currently plugged
into the AUDIO OUT jack on your VCR and plug
the wire into the unused side of the Y-adaptor.
Plug the Y-adaptor into the AUDIO OUT jack on
your VCR.

PHONES

ANT. IN

VIDEO AUDIO
IN

RF OUT

CH
3 4

OUT

Audio
Cable

Splitter

ANT. IN
VIDEO AUDIO
IN
RF OUT
CH
3 4
OUT

Headphones/Speakers
RCA
Y-adaptor

Audio Cable

Adaptor

Wire removed from
AUDIO OUT jack

AUDIO OUT
RIGHT

LEFT

AUDIO OUT

HOW TO USE AN IFIT.COM CD OR VIDEO
PROGRAM

The program will function in almost the same way
as a smart program (see step 3 on page 13).
However, an electronic “chirping” sound will alert
you when the resistance level and/or the target
pace is about to change.

To use iFIT.com CDs or videocassettes, the elliptical
exerciser must be connected to your portable CD
player, portable stereo, home stereo, computer with
CD player, or VCR. See HOW TO CONNECT YOUR
CD PLAYER, VCR, OR COMPUTER on page 15. To
purchase iFIT.com CDs and videocassettes, visit
our website at www.iFIT.com.

Note: If the resistance of the pedals and/or the
target pace does not change when a “chirp”
sounds:
• Make sure that the indicator near the iFIT button is lit.

Follow the steps below to use an iFIT.com CD or
video program.

• Adjust the volume of your CD player or VCR.
If the volume is too high or too low, the console may not detect the program signals.

1. Turn on the console.
See step 1 on page 12.

• Make sure that the audio cable is properly
connected and that it is fully plugged in.

2. Select the iFIT.com mode.

5. Follow your progress with the display.

To select the iFIT.com mode, press the iFIT button.
3. Insert the iFIT.com CD or videocassette.

See step 4 on page 12.
6. Measure your heart rate if desired.

If you are using an iFIT.com CD, insert the CD into
your CD player. If you are using an iFIT.com
videocassette, insert the videocassette into your
VCR.

See step 5 on page 12.
7. When you are finished exercising, the console
will turn off automatically.

4. Press the play button on your CD player or
VCR.

See step 6 on page 12.
A moment after you press the play button, your
personal trainer will begin guiding you through
your workout. Simply follow your personal trainer’s
instructions.

6. Follow the online instructions to start the
program.

HOW TO USE A PROGRAM DIRECTLY FROM OUR
WEBSITE
Our website at www.iFIT.com allows you to play
iFIT.com programs directly from the Internet. To use
programs from our website, the elliptical exerciser
must be connected to your home computer. See HOW
TO CONNECT YOUR COMPUTER on page 17. In
addition, you must have an Internet connection and an
Internet service provider. A list of specific system
requirements is found on our website.

When you start the program, an on-screen countdown will begin.
7. Return to the elliptical exerciser and begin
pedaling.
When the on-screen countdown ends, the program
will begin. The program will function in almost the
same way as a smart program (see step 3 on
page 13). However, an electronic “chirping” sound
will alert you when the resistance level and/or the
target pace is about to change.

Follow the steps below to use a program from our
website.
1. Turn on the console.

8. Follow your progress with the display.
See step 1 on page 12.
See step 4 on page 12.
2. Select the iFIT.com mode.
9. Measure your heart rate if desired.
To select the iFIT.com mode, press the iFIT button.
See step 5 on page 12.
3. Go to your computer and start an Internet connection.

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

4. Start your Web browser, if necessary, and go
to our website at www.iFIT.com.

See step 6 on page 12.

5. Follow the desired links on our website to
select a program.

THE OPTIONAL CHEST PULSE SENSOR
The optional chest pulse sensor provides hands-free
operation and continuously monitors your heart rate
during your workouts. To purchase the optional
chest pulse sensor, call the telephone number on
the front cover of this manual.

MAINTENANCE AND TROUBLESHOOTING
HANDGRIP PULSE SENSOR TROUBLESHOOTING

Inspect and tighten all parts of the elliptical exerciser
regularly. Replace any worn parts immediately.
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild detergent. IMPORTANT: Keep
liquids away from the console and keep the console out of direct sunlight. During storage, remove
the batteries from the console.

•

Avoid moving your hands while using the handgrip
pulse sensor; excessive movement may interfere
with heart rate readings. Do not hold the metal
contacts too tightly.

•

For the most accurate heart rate reading, hold the
metal contacts for about 15 seconds.

•

For optimal performance of the handgrip pulse
sensor, clean the metal contacts with a soft cloth—
do not use alcohol, abrasives, or chemicals.

BATTERY REPLACEMENT
If the console display becomes dim, the batteries
should be replaced. See assembly step 4 on page 7.

HOW TO ADJUST THE REED SWITCH

sole displays correct feedback. When the Reed
Switch is correctly adjusted, reattach the Side Shields
(3, 4), the right Pedal Disc, and the Pedal Springs
(11).

If the console does not display correct feedback, the
reed switch should be adjusted. To do this, you must
remove the Pedal Springs (11), the right Pedal Disc
(15), and the Side Shields (3, 4). See step 8 on page
9 and remove the Pedal Springs.

53
52

52
HOW TO ADJUST THE DRIVE BELT

If you can feel
the pedals slip
while you are
pedaling, even
when the
resistance is
adjusted to
68
the highest
level, the
Drive Belt (19)
62
may need to
19
be adjusted.
To adjust the
Drive Belt, you must first remove both side shields.
See HOW TO ADJUST THE REED SWITCH at the
left and remove the side shields.

11
51
77
64

52
51

Next, remove the four Screws (51) from the right
Pedal Disc (15), and slide the Pedal Disc off. Remove
all Screws (52, 64) from the Right Side Shield (4) and
the two Screws (77) from beneath the Pedal Disc, and
then remove the Right Side Shield. Remove all
Screws (52) from the Left Side Shield (3) and remove
the Left Side Shield.
Next, see the drawing to the right and locate the Reed
Switch (53). Loosen, but do not remove, the indicated
M4 x 16mm Screw (52). Slide the Reed Switch slightly toward or away from the Magnet (58) on the flywheel, and then retighten the Screw. Turn the left
Pedal Disc (15) for a moment. Repeat until the con-

Next, loosen the M8 x 22mm Flat Head Bolt (68) and
turn the M10 x 60mm Screw (62) until the Drive Belt
(19) is tight. When the Drive Belt is tight, tighten the
Flat Head Bolt. Reattach the side shields.

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 the age of 35 or persons with
pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in 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
1

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

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

3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward, and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons, and ankles.

4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.

NOTES

PART LIST—Model No. PFEVEL93407.0
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
32
33
34
35
36
37
38
39
40
41
42
43

1
1
1
1
2
1
1
1
1
1
2
1
1
1
2
2
1
1
1
2
2
2
1
2
1
2
2
2
2
2
2
1
9
4
2
12
4
5
1
2
2
4
2

Description

Key No. Qty.

Frame
Upright
Left Side Shield
Right Side Shield
Handlebar Leg
Left Handlebar
Pivot Axle
Right Handlebar
Rear Stabilizer
Front Stabilizer
Pedal Spring
Left Rear Spring Bracket
Left Pedal
Right Pedal
Pedal Disc
Disc Crossbar
Flywheel
Side Shield Bracket
Drive Belt
Rear Endcap
Front Endcap
Wheel
Console
Handgrip
Idler
M4 x 19mm Screw
Handlebar Endcap
M10 x 74mm Button Bolt
M3 x 16mm Screw
Large Snap Ring
Large Bearing
Pedal Axle
M10 Nylon Locknut
M10 x 75mm Carriage Bolt
Spring Bracket Washer
M6 x 33.5mm Flat Head Bolt
Pedal Arm Bushing
M8 Nylon Locknut
Flywheel Washer
M10 x 27mm Patch Screw
M10 x 45mm Bolt
M5 Washer
Wave Washer

44
45
46
47
48
49
50
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
*
*
*

1
1
2
2
2
6
4
8
11
1
1
2
2
1
1
7
4
2
1
2
4
1
14
3
1
2
1
4
2
1
2
12
2
2
3
1
2
2
2
2
–
–
–

R0907A
Description
Extension Wire Harness
Resistance Control Motor
Handlebar Cap
Handlebar Spacer
Upright Spacer
Small Handlebar Bushing
M8 x 45mm Button Bolt
M6 x 28mm Screw
M4 x 16mm Screw
Reed Switch/Wire
Wire Clamp
Handlebar Washer
M8 x 25mm Patch Screw
M10 Flat Head Bolt
Magnet
M10 Split Washer
Large Handlebar Arm Bushing
5/16" x 25.4mm Hex Bolt
M10 x 60mm Screw
Spring Spacer
M4 x 25mm Screw
Water Bottle Holder
M6 Nylon Locknut
M10 x 25mm Button Screw
M8 x 22mm Flat Head Bolt
M5 Nylon Locknut
Right Rear Spring Bracket
M5 x 16mm Self-tapping Screw
M5 x 16mm Screw
Upright Extension
M10 Bolt Set
M6 Washer
Front Spring Bracket
M6 x 18mm Screw
M10 Washer
Wire Harness
M10 x 30mm Carriage Bolt
Pedal Knob
M5 x 14mm Self-tapping Screw
23mm Wave Washer
Hex Key
Grease Packet
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.

EXPLODED DRAWING—Model No. PFEVEL93407.0

R0907A

27
24

77
4

52
52

67
59

67 59

46 3
56

49
46
49

65
2
59

36
76

52
14

66 78

5
60

58
57
60
74

74
33

38
82 31
30

33
54

51
80

78
66 59

36
81
40

37
35
66

45
63 69

20
19

37
75

66
79

71 72

35
37
70
75
66

82
22 52

51
15

17
39

81 11

59
78

33
60

43
48 38
26

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)

Part No. 258751 R0907A

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Proform Pfevel934070 Reflex Step Gw Elliptical Users Manual PFEVEL48830 202292(UK)

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