Proform Pfex019140 Le Tour De France Bike Users Manual

2015-04-14

: Proform Proform-Pfex019140-Le-Tour-De-France-Bike-Users-Manual-701123 proform-pfex019140-le-tour-de-france-bike-users-manual-701123 proform pdf

Open the PDF directly: View PDF .
Page Count: 36

USER’S MANUAL

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

Model No. PFEX01914.0

Serial No.

Write the serial number in the space

above for reference.

www.proform.com

Serial Number

Decal (under frame)

To register your product and

activate your warranty today,

go to www.proformservice.com/

registration.

For service at any time, go to

www.proformservice.com.

Or call 1-877-660-1168

Mon.–Fri. 6 a.m.–6 p.m. MT

Sat. 8 a.m.–12 p.m. MT

Please do not contact the store.

ACTIVATE YOUR

WARRANTY

CUSTOMER CARE

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.

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

HOW TO USE THE TRAINING BIKE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31

PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35

ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

WARNING DECAL PLACEMENT

TABLE OF CONTENTS

PROFORM is a registered trademark of ICON Health & Fitness, Inc. LE TOUR DE FRANCE is a registered trade-

mark of Société du Tour de France. ANT+™ is a trademark of Garmin Ltd. or its subsidiaries. The BLUETOOTH®

word mark and logos are registered trademarks of Bluetooth SIG, Inc. and are used under license. Google Maps

is a trademark of Google Inc. iPad is a trademark of Apple Computer, Inc., registered in the U.S. and other coun-

tries. iPad® is not included. Wi-Fi is a registered trademark of Wi-Fi Alliance. WPA and WPA2 are trademarks of

Wi-Fi Alliance.

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read all

important precautions and instructions in this manual and all warnings on your training bike before

using your training bike. ICON assumes no responsibility for personal injury or property damage

sustained by or through the use of this product.

SAVE THESE INSTRUCTIONS

1. It is the responsibility of the owner to ensure

that all users of the training bike are ade-

quately informed of all precautions.

2. Before beginning any exercise program,

consult your physician. This is especially

important for persons over age 35 or per-

sons with pre-existing health problems.

3. Use the training bike only as described in

this manual.

4. The training bike is intended for home use

only. Do not use the training bike in a com-

mercial, rental, or institutional setting.

5. Keep the training bike indoors, away from

moisture and dust. Do not put the training

bike in a garage or covered patio, or near

water.

6. Place the training bike on a level surface with

at least 2 ft. (0.6 m) of clearance around the

training bike. To protect the floor or carpet

from damage, place a mat under the training

bike.

7. Inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

8. Keep children under age 12 and pets away

from the training bike at all times.

9. When connecting the power cord, plug the

power cord into a grounded circuit.

10. Do not modify the power cord or use an

adapter to connect the power cord to an

improper receptacle. Keep the power cord

away from heated surfaces. Do not use an

extension cord.

11. Do not operate the training bike if the power

cord or plug is damaged, or if the training

bike is not working properly.

12. DANGER: Always unplug the power

cord and press the power switch to the off

position when the training bike is not in

use and before cleaning the training bike.

Servicing other than the procedures in this

manual should be performed by an autho-

rized service representative only.

13. Wear appropriate clothes while exercising;

do not wear loose clothes that could become

caught on the training bike. Always wear

athletic shoes for foot protection.

14. The training bike should not be used by per-

sons weighing more than 350 lbs. (159 kg).

15. Be careful when mounting and dismounting

the training bike.

16. Always keep your back straight while using

the training bike; do not arch your back.

17. 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.

all

STANDARD SERVICE PLANS

Congratulations for selecting the revolutionary

PROFORM® LE TOUR DE FRANCE® training bike.

The LE TOUR DE FRANCE training bike is unlike any

ordinary exercise bike. With full adjustability, a Wi-Fi®

cycling console, an incline system that simulates actual

road terrain, and an array of other innovative features,

the LE TOUR DE FRANCE training bike is designed to

let you enjoy the outdoor cycling experience indoors.

For your benefit, read this manual carefully before

you use the training bike. If you have questions 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.

Saddle

Shifter

Saddle Carriage

Handlebar

Water Bottle Holder*

*Water bottle is not included

Wheel

Pedal/Strap

Console

iPad Holder

Leveling Foot

Power Switch

Power Cord

Length: 5 ft. 4 in. (163 cm)

Width: 2 ft. 1 in. (64 cm)

BEFORE YOU BEGIN

M6 x 16mm

Screw (110)–4

M4 x 10mm

Screw (116)–2

M10 x 58mm

Screw (74)–4

M4 Washer

(54)–1

M4 x 14mm

Screw (117)–1

M4 x 12mm

Screw (111)–4

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.

Shipping

Insert

2. Remove and discard the indicated shipping

insert. If there are shipping screws in the

Front Stabilizer (22), remove and discard

them.

Attach the Front Stabilizer (22) to the Base (1)

with two M10 x 58mm Screws (74).

ASSEMBLY

• To hire an authorized service technician to

assemble the training bike, call 1-800-445-2480.

• Assembly requires two persons.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until you ﬁ nish all assembly steps.

• Left parts are marked “L” or “Left” and right parts

are marked “R” or “Right.”

• To identify small parts, see page 7.

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

requires the following tools:

one Phillips screwdriver

Assembly may be easier if you have your own set

of wrenches. To avoid damaging parts, do not use

power tools.

1. Go to www.proformservice.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

Customer Care (see the front cover of this

manual) and register your product.

Indicators

3. If there are shipping screws in the Rear

Stabilizer (23), remove and discard them.

Attach the Rear Stabilizer (23) to the Base (1)

with two M10 x 58mm Screws (74).

4. Using a plastic bag to keep your fingers clean,

apply some of the included grease to the sides

of the channel on the top of the Saddle Post (3).

Next, orient the Saddle Post (3) so that the

height indicators are on the side shown.

Loosen the indicated Adjustment Screw (47),

and insert the Saddle Post (3) into the Frame (2).

Move the Saddle Post (3) upward or downward

to the desired position, and then tighten the

Adjustment Screw (47).

4Grease

5. Tip: You can attach your own saddle to the

Saddle Carriage (4) if desired. Loosen the

attachment hardware (not shown) beneath the

Saddle (5), and remove the Saddle. Then, attach

your own saddle and retighten the attachment

hardware.

Orient the Saddle Carriage (4) as shown.

Loosen the indicated M8 x 15mm Round Head

Screw (115), and slide the Saddle Carriage (4)

into the Saddle Post (3).

Slide the Saddle Carriage (4) to the desired posi-

tion, and tighten the M8 x 15mm Round Head

Screw (115).

Then, attach an M4 Washer (54) and the

Carriage Cover (91) to the Saddle Carriage (4)

with an M4 x 14mm Screw (117).

117

115

105

Wire

Tie

Wire Tie

Access

Hole

Pull Here

6. See step 8. If the Handlebar Clamp (28) and

four M6 x 16mm Screws (110) are preattached

to the Handlebar Carriage (105), remove them

and set them aside until step 8.

Have a second person hold the Handlebar Post

(6) near the Frame (2).

Locate the long wire tie in the Handlebar Post

(6). Tie the lower end of the long wire tie to the

Main Wire (68). Next, locate the same wire tie in

the access hole in the Handlebar Carriage (105).

Pull the wire tie upward until the end of the Main

Wire is in the access hole.

See the inset drawing. Next, pull the upper end

of the long wire tie until the Main Wire (68) is

routed through the Handlebar Carriage (105) as

shown. Then, untie and discard the long wire tie.

Tip: Avoid pinching the Main Wire (68).

Loosen the indicated Adjustment Screw (47),

and insert the Handlebar Post (6) into the

Frame (2).

Move the Handlebar Post (6) upward or down-

ward to the desired position, and tighten the

Adjustment Screw (47).

Avoid pinching the

Main Wire (68)

105

Wire

Tie

105

107

9. Have a second person hold the Console (9) near

the Handlebar Carriage (105).

Connect the console wires to the Main Wire (68)

and to the Extension Wires (107, 108); make

sure to connect the console wire that has an

“L” tag to the Extension Wire that has an “L”

tag, and connect the console wire that has an

“R” tag to the Extension Wire that has an “R”

tag.

Insert the excess wire into the Console (9).

7. Have a second person hold the Handlebar (7)

near the Handlebar Carriage (105).

Locate one of the remaining wire ties in the

Handlebar Carriage (105). Tie the indicated end

of the wire tie to the Right Extension Wire (107).

Then, pull the other end of the wire tie until

the Right Extension Wire is routed through the

Handlebar Carriage. Then, untie and discard the

wire tie.

Route the Left Extension Wire (108) through

the Handlebar Carriage (105) in the same

way.

8. Tip: Avoid pinching the wires. Hold the

Handlebar (7) on the Handlebar Carriage (105),

and rotate the Handlebar to the desired angle;

make sure that the Handlebar is centered on

the Handlebar Carriage.

Attach the Handlebar (7) with the Handlebar

Clamp (28) and four M6 x 16mm Screws (110);

start all four Screws, and then tighten them.

110

105

108

107

Wire Tie

Avoid pinching

the wires

108

13. After the training 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 training bike.

Note: Extra parts may be included. Place a mat beneath the training bike to protect the floor.

11. Attach the Tray (8) to the Frame (2) with two

M4 x 10mm Screws (116).

12. Tip: You can attach your own pedals if

desired.

Identify the Right Pedal (62).

Using the included flat wrench tool, firmly

tighten the Right Pedal (62) clockwise into the

Right Crank Arm (64).

Firmly tighten the Left Pedal (not shown)

counterclockwise into the Left Crank Arm (not

shown).

116

111

105

10. Tip: Avoid pinching the wires. Attach the

Console (9) to the Handlebar Carriage (105) with

four M4 x 12mm Screws (111).

Avoid pinching

the wires

HOW TO PLUG IN THE POWER CORD

This product must be grounded. If it should mal-

function or break down, grounding provides a path of

least resistance for electric current to reduce the risk

of electric shock. The power cord has a plug with a

grounding pin.

Plug the

power cord

into an

appropriate

outlet that

is properly

installed and

grounded in

accordance

with all local

codes and

ordinances. The outlet must be on a nominal 120-volt

circuit.

A temporary

adapter may

be used to

connect the

power cord

to a 2-pole

receptacle

as shown

at the right

if a properly

grounded

outlet is not

available.

The lug or wire extending from the adapter must

be connected with a metal screw to a permanent

ground such as a properly grounded outlet box cover.

Some 2-pole receptacle outlet box covers are not

grounded. Before using an adapter, contact a quali-

fied electrician to determine whether the outlet

box cover is grounded before using an adapter.

The temporary adapter should be used only until

a properly grounded outlet can be installed by a

qualified electrician.

HOW TO USE THE TRAINING BIKE

DANGER: Improper connection of

the power cord increases the risk of electric

shock. Do not modify the plug; if it will not fit

an outlet, have a proper outlet installed by a

qualified electrician. If you are unsure whether

the product is properly grounded, contact a

qualified electrician.

Grounded Outlet

2-pole Receptacle

Grounding Pin

Adapter

Lug

Metal Screw

FEATURES OF THE TRAINING BIKE

Measuring Watts

Each training bike is individually calibrated to measure

your power output and allow you to monitor your watts

and RPMs directly on the console.

By monitoring your watts and RPMs, you can see how

hard you are training and make sure that you are chal-

lenging yourself and improving.

The Incline System

The training bike can incline and decline up to 20 per-

cent to realistically simulate outdoor terrain. When you

create maps of your actual training routes on iFit.com

(see the console instructions beginning on page 16

for more information), the training bike will automati-

cally incline and decline to match the terrain of your

training routes.

The Handlebar Shifters

The training bike allows you to shift gears just like

you do on your road bike. The right and left handlebar

shifters simulate front and rear derailleurs that you can

configure to match the gearing setup of your road bike

(see the console instructions beginning on page 16

for more information).

Pedaling Form Features

The training bike has multiple features to help you

develop correct pedaling form:

Freewheel—The training bike has a freewheel that

simulates a road bike rather than a fixed-drive spin

bike. This discourages you from letting your feet coast

through the top and bottom of your pedal stroke.

Flywheel—The flywheel on the training bike has the

correct inertia to allow you to pedal smoothly while

encouraging you to use good pedaling form.

HOW TO ADJUST THE GEOMETRY OF THE

TRAINING BIKE

The training bike can be adjusted to match the geom-

etry of your road bike to promote correct form and to

ensure proper training of the muscles. Note: Make

adjustments in small increments, and then pedal

the training bike to test the adjustments.

How to Adjust the Angle of the Saddle

You can adjust the angle of the saddle to the posi-

tion that is most comfortable. You can also adjust the

saddle forward or backward for increased comfort or to

adjust the distance to the handlebar.

To adjust the

saddle, first loosen

the attachment

hardware beneath

the saddle a few

turns. Next, tilt the

saddle upward or

downward or slide

the saddle forward

or backward, Then,

retighten the attach-

ment hardware.

Note: You can remove the saddle and attach your

own saddle if desired.

How to Adjust the Saddle Carriage

To ad ju st t he p os i-

tion of the saddle

carriage, loosen the

adjustment screw,

move the saddle

carriage forward or

backward, and then

retighten the adjust-

ment screw.

Hardware

Saddle

Carriage

Screw

How to Adjust the Saddle Post

For effective train-

ing, the saddle

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 height of the

saddle post, loosen the adjustment screw, move the

saddle post upward or downward, and then retighten

the adjustment screw.

How to Adjust the Rotation of the Handlebar

To rotate the

handlebar to match

the position of the

handlebar on your

road bike, loosen

the indicated

screws, rotate the

handlebar, and

then retighten the

screws.

How to Adjust the Handlebar Post

To ad ju st t he h ei gh t

of the handlebar

post, loosen the

adjustment screw,

move the handle-

bar post upward

or downward, and

then retighten the

adjustment screw.

How to Adjust the Handlebar Carriage

To adjust the

position of the

handlebar carriage

to match your road

bike, loosen the

indicated screws,

move the handlebar

carriage forward

or backward, and

then retighten the

screws.

HOW TO LEVEL THE TRAINING BIKE

If the training bike

rocks slightly on

your floor during

use, turn one or

both of the level-

ing feet on the rear

stabilizer until the

rocking motion is

eliminated.

HOW TO USE THE PEDALS

To use the pedals, insert your shoes into the toe

cages, and pull the ends of the toe straps. To adjust

the toe straps, press and hold the tabs on the buckles,

adjust the toe straps to the desired position, and then

release the tabs.

Note: You can attach your own pedals to the training

bike if desired.

HOW TO USE THE IPAD HOLDER

IMPORTANT: The iPad® holder is designed for use

with most full-size iPads. Do not place an iPad mini

or any other electronic device or object in the iPad

holder.

To in se rt a n iP ad

into the iPad holder,

set the bottom edge

of the iPad in the

tray. Make sure

that the iPad is

firmly secured in

the iPad Holder.

Reverse these

actions to remove

the iPad from the

iPad Holder.

Screw

Saddle

Post

Screws

Screw

Handlebar

Post

Screws

Handlebar

Carriage

Leveling

Foot

Leveling

Foot

Tray

MAKE YOUR TRAINING GOALS A REALITY WITH

IFIT.COM

With your new iFit-compatible training bike, you can

use an array of features on iFit.com to make your train-

ing goals a reality:

Train anywhere in the world with

customizable Google Maps.

Download training workouts designed to

help you reach your personal goals.

Measure your progress by competing

against other users in the iFit community.

Upload your workout results to the iFit cloud

and track your accomplishments.

Set calorie, time, distance, or watts goals

for your workouts.

Watch high-definition videos with simulated

workouts.

Choose and download sets of weight-loss

workouts.

Go to www.iFit.com to learn more.

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The advanced console offers an array of features

designed to make your workouts more effective and

enjoyable.

When you use the manual mode of the console, you

can change the incline (resistance) of the training bike

and change gears with the touch of a button.

While you exercise, the console will display continu-

ous exercise feedback, including watts and pedaling

cadence feedback.

During your workout, you can do intervals at any time

to measure your performance over short periods of

time. The console will record and display your results

for each interval.

You can also measure your heart rate using an optional

heart rate monitor.

In addition, the console offers a selection of Le Tour de

France workouts. Each workout automatically changes

the incline (resistance) of the training bike to match the

real terrain of the Le Tour de France bicycle race and

allows you to change gears to maintain your desired

pedaling cadence.

The console also features new iFit technology that

enables the console to communicate with your wireless

network. With iFit technology, you can download per-

sonalized workouts, create your own workouts, track

your workout results, and access many other features.

See www.iFit.com for complete information.

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.

To turn on the power, see this page. To learn how to

use the touch screen, see page 18. To set up the

console, see page 18.

HOW TO TURN ON THE POWER

IMPORTANT: If the training bike has been exposed

to cold temperatures, allow it to warm to room tem-

perature before you turn on the power. If you do

not do this, you may damage the console displays

or other electrical components.

Plug in the power cord (see

HOW TO PLUG IN THE

POWER CORD on page

13). Next, locate the

power switch on the frame

near the power cord. Press

the power switch to the

reset position.

The display will then turn on and the console will be

ready for use.

Note: When you turn on the power for the first time,

the incline system may calibrate automatically.

The training bike will move upward and downward as

it calibrates. When the training bike stops moving, the

incline system is calibrated.

IMPORTANT: If the incline system does not cali-

brate automatically, see step 4 on page 26 and

manually calibrate the incline system.

IMPORTANT: The console features a display demo

mode, designed to be used if the training bike is

displayed in a store. If the demo mode is turned on,

the console will not turn off and the display will not

be reset when you ﬁ nish exercising. To turn off the

demo mode, see step 8 on page 24.

Reset

Position

HOW TO USE THE TOUCH SCREEN

The console features a tablet with a full-color touch

screen. The following information will help you become

familiar with the tablet’s advanced technology:

• The console functions similarly to other tablets. You

can slide or flick your finger against the screen to

move certain images on the screen, such as the

displays in a workout. However, you cannot zoom in

and out by sliding your fingers on the screen.

• To type information into a text box, first touch the text

box to view the keyboard. To use numbers or other

characters on the keyboard, touch the ?123 button.

To vi ew m or e ch ar ac te rs , to uc h the A lt button. Touc h

the Alt button again to return to the number key-

board. To return to the letter keyboard, touch the

ABC button. To use a capital character, touch the

button with an upward-facing arrow. To use multiple

capital characters, touch the arrow button again. To

return to the lowercase keyboard, touch the arrow

button a third time. To clear the last character, touch

the button with a backward-facing arrow and an X.

• Use these buttons

on the console to

navigate the tablet.

Press the home but-

ton to return to the

main menu. Press the

center button to access the settings menu (see page

24). Press the back button to return to the previ-

ous screen.

• If it is difficult for you to touch the correct buttons

on the screen, the screen may not be properly

calibrated. To calibrate the screen, see step 5 on

page 26.

HOW TO SET UP THE CONSOLE

Before using the training bike for the first time, follow

the steps below to set up the console.

1. Connect to a wireless network.

Note: To access the Internet, download iFit work-

outs, and use some other features of the console,

the console must be connected to a wireless

network. See HOW TO USE THE WIRELESS

NETWORK MODE on page 27 to connect the

console to your wireless network.

2. Check for firmware updates.

First, see step 1 on page 24 and step 2 on page

26 and select the maintenance mode. Then,

see step 3 on page 26 and check for firmware

updates.

3. Calibrate the incline system.

First, see step 1 on page 24 and step 2 on page

26 and select the maintenance mode. Then,

see step 4 on page 26 and calibrate the incline

system of the training bike.

4. Create an iFit account.

On your computer, smartphone, tablet, or other

Internet-capable device, open an Internet browser

and go to www.iFit.com. Follow the prompts on the

website to sign up for your iFit membership. If you

have an activation code, select the code activation

option.

The console is now ready for you to begin training. The

following pages explain the various workouts and other

features that the console offers.

To use the manual mode, see page 19. To use a

Le Tour de France workout, see page 21. To use

a set-a-goal workout, see page 22. To use an iFit

workout, see page 23.

To use the equipment settings mode, see

page 24. To use the maintenance mode, see

page 26. To use the wireless network mode,

see page 27. To use the sound system, see page

28. To use the Internet browser, see page 28.

Note: If there is a sheet of plastic on the display,

remove the plastic.

The console can display speed and distance in either

miles or kilometers. To ﬁ nd which unit of measurement

is selected, see step 15 on page 25. For simplicity,

all instructions in this section refer to miles.

HOW TO USE THE MANUAL MODE

1. Touch the screen or begin pedaling to activate

the console.

See HOW TO TURN ON THE POWER on

page 17.

2. Select the main menu.

When you turn on the console, the main menu will

appear on the screen after the console boots up.

Touch the home button at the bottom of the screen

to return to the main menu at any time.

Touch the Start button to start a manual workout.

3. Change the incline (resistance) of the training

bike as desired.

As you pedal, change the incline (resistance) of the

training bike by pressing the Grade increase and

decrease buttons on the console.

You can also change the incline of the training

bike by pressing the shifter buttons. To increase

the incline, press the front and rear buttons on the

right shifter simultaneously; to decrease the incline,

press the front and rear buttons on the left shifter

simultaneously.

Note: After you press a button, it will take a

moment for the training bike to reach the selected

incline level. You will hear the incline motor

while the incline is changing. This is normal.

CAUTION: The training bike can move through

a broad range of incline levels. Hold the handle-

bars and be prepared for the training bike to

move when you change the incline.

4. Change gears as desired.

You can set up the training bike to simulate

your road bike. To select the gearing option(s)

for the training bike, see step 7 on page 24.

Note: The training bike simulates gears; there are

no actual gears.

Change gears by pressing the buttons on the

shifters. Note: After you press a button, it will take

a moment for the training bike to change to the

selected gear. To avoid damaging the shift-

ers, do not pull on the shifters or squeeze the

shifters.

Press the buttons on the left shifter to change the

front gear; press the buttons on the right shifter to

change the rear gear.

On the left shifter, press the front button to increase

the resistance; press the rear button to decrease

the resistance.

On the right shifter, press the front button to

decrease the resistance; press the rear button to

increase the resistance.

The numbers of the currently selected front and

rear gears will appear in the display on the screen.

5. Follow your progress.

The console offers several display modes. The

display mode that you select will determine which

workout information is shown.

To se le ct t he d es ir ed d is pl ay m ode, simply f li ck o r

slide the screen. You can also view additional work-

out information by touching the red boxes on the

screen.

If desired, adjust the volume level by pressing the

Volume increase and decrease buttons on the

console.

To pause the workout, stop pedaling or touch either

the back button or the home button at the bottom

of the screen. To continue the workout, touch the

Resume button. To end the workout session, touch

the End Workout button.

When you touch the End Workout button, a work-

out summary will appear on the screen. After you

view the workout summary, touch the Finish button

to return to the main menu. You may also be able

to either save or publish your results using one of

the options on the screen.

6. Do intervals if desired.

During a workout, you can use the interval screen

to measure your performance for short periods of

time. To select the interval screen, simply flick or

slide the screen.

To be gi n an i nt er va l, t ou ch t he Start butt on . To e nd

the current interval, touch the Lap button. You can

add as many intervals as desired to your workout.

The console will record data for each interval that

you can view at any time during your workout. The

interval screen will show a list of the recorded inter-

vals. Scroll the screen to view data for the desired

interval.

7. Wear a heart rate monitor and measure your

heart rate if desired.

You can wear an optional heart rate monitor

to measure your heart rate. For more informa-

tion about the optional heart rate monitor, see

page 28. Note: The console is compatible with

ANT+™ and BLUETOOTH® Smart heart rate

monitors.

When your heart beat is detected, your heart rate

will be shown in the display on the screen.

8. When you are ﬁ nished exercising, unplug the

power cord.

When you are ﬁ nished exercising, press the power

switch to the off position and unplug the power

cord. IMPORTANT: If you do not do this, the

electrical components of the training bike may

wear prematurely.

HOW TO USE A LE TOUR DE FRANCE WORKOUT

1. Touch the screen or begin pedaling to activate

the console.

See HOW TO TURN ON THE POWER on

page 17.

2. Select the main menu.

See step 2 on page 19.

3. Select a Le Tour de France workout.

To se le ct a L e To ur d e Fr an ce w or ko ut , first tou ch

the cyclist button at the bottom of the screen. The

workouts menu will appear on the screen.

Next, select the Tour de France button. Then,

select the desired workout. Note: It may be neces-

sary to scroll the screen to view all the workout

options.

The screen will show the name, the estimated

duration, and the distance of the workout. The

screen will also show the approximate number of

calories you will burn during the workout and a map

of the workout. Note: You may be able to select

other variables for the workout on this screen.

4. Start the workout.

Touch the Start Workout button to start the workout.

The workout may have a warm-up segment. To

skip the warm-up segment, touch the Skip button.

To se le ct w ar m- up s eg me nt o pt io ns for the tr ai ni ng

bike, see step 16 on page 25.

Each workout is divided into several segments.

One incline level (resistance) is programmed for

each segment. Note: The same incline level may

be programmed for consecutive segments.

During the workout, the screen will show a map of

the route and a marker indicating your progress.

Tou ch t he b ut to ns o n th e sc re en to select th e

desired map options.

The profiles display will show your progress. To

view the profiles display, flick or slide the screen.

At the end of the first segment of the workout, the

incline will automatically adjust to the incline level

for the next segment.

When the incline changes, the resistance of the

pedals will also change. To maintain a steady

pedaling cadence, change gears by pressing the

buttons on the shifters.

Note: You can manually override the incline set-

tings by pressing the Grade buttons. To return to

the programmed incline settings of the work-

out, touch the Follow Workout button.

Note: The calorie goal is an estimate of the

number of calories that you will burn during the

workout. The actual number of calories that you

burn will depend on various factors such as

your weight. In addition, your pedaling cadence

will affect the number of calories you burn.

To pa us e th e wo rk ou t, s to p pe da ling or tou ch e it he r

the back button or the home button at the bottom

of the screen. To continue the workout, touch the

Resume button. To end the workout, touch the End

Workout button.

The workout will continue in this way until the last

segment ends. A workout summary will appear on

the screen. After you view the workout summary,

touch the Finish button to return to the main menu.

You may also be able to either save or publish your

results using one of the options on the screen.

5. Follow your progress.

See step 5 on page 19.

6. Do intervals if desired.

See step 6 on page 20.

7. Wear a heart rate monitor and measure your

heart rate if desired.

See step 7 on page 20.

8. When you are ﬁ nished exercising, unplug the

power cord.

See step 8 on page 20.

HOW TO USE A SET-A-GOAL WORKOUT

1. Touch the screen or begin pedaling to activate

the console.

See HOW TO TURN ON THE POWER on

page 17.

2. Select the main menu.

See step 2 on page 19.

3. Select a set-a-goal workout.

To se le ct a s et -a -g oa l wo rk ou t, touch the Se t A

Goal button on the screen.

To set a customized goal for your workout, touch

the button for the desired goal. Then, touch the

increase and decrease buttons on the screen to

enter your goal and to select other variables for the

workout. The screen will show the duration and dis-

tance of the workout, and the approximate number

of calories you will burn during the workout.

4. Start the workout.

The workout may have a warm-up segment. To

skip the warm-up segment, touch the Skip button.

To se le ct w ar m- up s eg me nt o pt io ns for the tr ai ni ng

bike, see step 16 on page 25.

Touch the Start button to start the workout.

The workout will function in the same way as the

manual mode (see page 19).

Note: You can manually override the incline set-

tings by pressing the Grade buttons. To return to

the programmed incline settings of the work-

out, touch the Follow Workout button.

The workout will continue until you reach the goal

that you set. A workout summary will appear on

the screen. After you view the workout summary,

touch the Finish button to return to the main menu.

You may also be able to either save or publish your

results using one of the options on the screen.

Note: The calorie goal is an estimate of the

number of calories that you will burn during

the workout. The actual number of calories that

you burn will depend on various factors, such

as your weight. In addition, if you manually

change gears or the incline during the work-

out, the number of calories you burn will be

affected.

5. Follow your progress.

See step 5 on page 19.

6. Do intervals if desired.

See step 6 on page 20.

7. Wear a heart rate monitor and measure your

heart rate if desired.

See step 7 on page 20.

8. When you are ﬁ nished exercising, unplug the

power cord.

See step 8 on page 20.

HOW TO USE AN IFIT WORKOUT

Note: To use an iFit workout, you must have access

to a wireless network (see HOW TO USE THE

WIRELESS NETWORK MODE on page 27). An iFit

account is also required.

1. Touch the screen or begin pedaling to activate

the console.

See HOW TO TURN ON THE POWER on

page 17.

2. Select the main menu.

See step 2 on page 19.

3. Log in to your iFit account.

If you have not already done so, touch the Login

button to log in to your iFit account. The screen

will ask for your iFit.com username and password.

Enter them and touch the Login button. Touch

the Cancel button to exit the login screen. Note:

Usernames and passwords are case-sensitive.

To sw it ch u se rs w it hi n yo ur i Fi t account, to uc h th e

user button at the bottom of the screen. If more

than one user is associated with the account, a list

of users will appear. Touch the name of the desired

user.

4. Select an iFit workout.

To do wn lo ad a n iF it w or ko ut i n your schedu le ,

touch the Map, Train, Video, or Lose Wt. button

to download the next workout of that type in your

schedule. Note: You may be able to access demo

workouts through these options, even if you do not

To co mp et e in a r ac e th at y ou h ave previou sl y

scheduled, touch the Compete button. To view your

Workout History, touch the Track button. To use a

set-a-goal workout, touch the Set A Goal button

(see page 22).

Before some workouts will download, you must add

them to your schedule on iFit.com.

For more information about the iFit workouts,

please see www.iFit.com.

When you select an iFit workout, the screen will

show the name, the estimated duration, and the

distance of the workout. The screen will also show

the approximate number of calories you will burn

during the workout. If you select a competition

workout, the display will count down to the begin-

ning of the race.

5. Start the workout.

See step 4 on page 21.

An audio coach may guide you through some work-

outs (see HOW TO USE THE SOUND SYSTEM on

page 28).

Note: You can manually override the incline set-

tings by pressing the Grade buttons. To return to

the programmed incline settings of the work-

out, touch the Follow Workout button.

6. Follow your progress.

See step 5 on page 19. The screen may also

show a map of the trail you are walking or run-

ning. Touch the buttons on the screen to select the

desired map options.

During a competition workout, the screen will show

the speeds of the racers and the distances they

have traveled. The screen will also show the num-

bers of seconds that the other racers are ahead of

you or behind you.

7. Do intervals if desired.

See step 6 on page 20

8. Wear a heart rate monitor and measure your

heart rate if desired.

See step 7 on page 20.

9. When you are ﬁ nished exercising, unplug the

power cord.

See step 8 on page 20.

For more information about iFit, go to

www.iFit.com.

HOW TO USE THE EQUIPMENT SETTINGS MODE

1. Select the settings main menu.

Turn on the console and select the main menu

(see steps 1 and 2 on page 19). Then, touch the

gears button at the bottom of the screen to select

the settings main menu.

Note: You can also press the center button on the

console to access the settings main menu.

2. Select the equipment settings mode.

In the settings main menu, touch the Equipment

Settings button.

Note: It may be necessary to scroll the screen to

view all the menu options.

3. Enable or disable the auto relogin feature.

Enable this feature to have the console automati-

cally log in to your iFit account when you turn on

the power. Note: This feature is recommended for

private owners of the training bike only.

To en ab le o r di sa bl e th e au to r elogin feat ur e, f ir st

touch the Auto Relogin button. Next, touch the

Enable checkbox or the Disable checkbox. Then,

touch the back button on the screen.

4. Enable or disable automatic console updates.

To en ab le o r di sa bl e au to ma ti c console upd at es ,

first touch the Auto Update button. Next, touch the

Enable checkbox or the Disable checkbox. Then,

touch the back button on the screen.

Note: To select a time for automatic console

updates, see step 14.

5. Enable or disable the Internet browser.

To en ab le o r di sa bl e th e In te rn et browser, fi rs t

touch the Browser button. Next, touch the Enable

checkbox or the Disable checkbox. Then, touch the

back button on the screen.

6. Select a time for the cadence timeout.

The console features a cadence timeout feature; if

no buttons are touched or pressed and the pedals

do not move for a set amount of time, the console

will prompt you to resume or end the workout.

To se le ct t he a mo un t of t im e th e console w il l wa it

before it prompts you to resume or end the work-

out, touch the Cadence Timeout button and select

the desired time. Then, touch the back button on

the screen.

7. Select the gearing options.

The gearing on the training bike can be set up

to simulate a variety of gearing options used on

road bikes.

To select a front gearing option, ﬁ rst touch

the Choose Front Gears button. Next, select the

desired front gearing option for the training bike.

Then, touch the back button on the screen.

To select a rear gearing option, ﬁ rst touch the

Choose Rear Gears button. Next, select the

desired rear gearing option for the training bike.

Then, touch the back button on the screen.

IMPORTANT: For detailed information about

gearing options, consult a road cycling book or

other road cycling resource.

8. Turn on or turn off the display demo mode.

The console features a display demo mode,

designed to be used if the training bike is displayed

in a store. While the demo mode is turned on, the

screen will show a demo presentation.

To turn on or turn off the display demo mode, first

touch the Demo Mode button. Next, touch the On

checkbox or the Off checkbox. Then, touch the

back button on the screen.

9. Hide or display the gears button.

The console features an option to hide the gears

button to prevent unauthorized users from access-

ing the settings main menu.

To hi de o r di sp la y th e ge ar s bu tton, touch t he H id e

Settings button and select the desired checkbox.

Then, follow the prompts on the screen.

IMPORTANT: To

access the set-

tings main menu

when the gears

button is hidden,

draw a square

clockwise on the

screen.

10. Select a language.

To se le ct a l an gu ag e, t ou ch t he Language b ut to n

and select the desired language. Then, follow the

prompts on the screen. Note: This feature may not

be enabled.

11. Enable or disable a passcode.

The console features a child safety passcode,

designed to prevent unauthorized users from using

the training bike.

To en ab le o r di sa bl e a pa ss co de , touch the

Passcode button. To enable a passcode, touch the

Enable checkbox. Then, enter a 4-digit passcode

of your choice. Touch the Save button to use this

passcode. Touch the Cancel button to return to the

equipment settings mode and not use a passcode.

To di sa bl e th e pa ss co de , to uc h the Disable c he ck -

box. Then, touch the back button on the screen.

Note: If a passcode is enabled, the console will

regularly ask for you to enter the passcode. The

console will remain locked until the correct pass-

code is entered. IMPORTANT: If you forget your

passcode, enter the following master passcode

to unlock the console: 1985.

12. Enable or disable street view.

During some workouts, the screen may show a

map. To enable or disable the street view feature of

the maps, first touch the Street View button. Next,

touch the Enable checkbox or the Disable check-

box. Then, touch the back button on the screen.

13. Select a time zone.

To se le ct a t im e zo ne , to uc h th e Tim ez on e button

and select the desired time zone. Then, touch the

back button on the screen.

14. Select an update time.

To se le ct a t im e fo r au to ma ti c console upd at es ,

touch the Update Time button and select the

desired time. Then, touch the back button on the

screen.

When you select an update time, you must also

enable automatic console updates (see step 4).

IMPORTANT: You must still unplug the power

cord after using your training bike. Set the

update time for a time when you normally

use your training bike and will be available to

unplug the power cord after an update.

15. Select the unit of measurement.

Tou ch t he U S/ Me tr ic b ut to n to v iew the sel ec te d

unit of measurement. Next, touch the checkbox for

the desired unit of measurement. Then, touch the

back button on the screen.

16. Select a warm-up segment option.

When you select a workout, there may be a warm-

up segment before the workout begins. To select a

time for the for the warm-up segment or to disable

the warm-up segment, touch the Warm Up Time

button and select the desired option. Then, touch

the back button on the screen.

17. Exit the equipment settings mode.

To ex it t he e qu ip me nt s et ti ng s mode, touch t he

back button on the screen.

HOW TO USE THE MAINTENANCE MODE

1. Select the settings main menu.

See step 1 on page 24.

2. Select the maintenance mode.

In the settings main menu, touch the Maintenance

button to enter the maintenance mode.

The maintenance mode main screen will show

information about the console and the wireless

network.

3. Update the console firmware.

For the best results, regularly check for firmware

updates.

Tou ch t he F ir mw ar e Up da te b ut to n to check fo r

firmware updates using your wireless network. The

update will begin automatically. Note: If there are

no firmware updates available, touch the back but-

ton on the screen.

IMPORTANT: To avoid damaging the training

bike, do not turn off the power while the firm-

ware is being updated.

The screen will show the progress of the update.

When the update is complete, the training bike will

turn off and then turn back on. If it does not, press

the power switch into the off position. Wait for sev-

eral seconds, and then press the power switch into

the reset position. Note: It may take a few minutes

for the console to be ready for use.

Note: Occasionally, a firmware update may cause

your console to function slightly differently. These

updates are always designed to improve your train-

ing experience.

4. Calibrate the incline system of the training bike.

Tou ch t he C al ib ra te I nc li ne b ut ton. Then, touch t he

Begin button to calibrate the incline system.

The training bike will automatically rise to the maxi-

mum incline level, lower to the minimum incline

level, and then return to the starting position. This

will calibrate the incline system.

IMPORTANT: Keep pets, feet, and other objects

away from the training bike while the incline

system is calibrating.

When the incline system is calibrated, touch the

back button on the screen.

5. Calibrate the screen.

If the screen is not properly calibrated, it will be

difficult for you to touch the correct buttons on the

screen. To calibrate the screen, touch the Calibrate

Screen button. A small target will appear on the

screen.

Using a pencil eraser or other small object, touch

the center of the target. Then, touch the rest of the

targets. After several seconds, the console will exit

the screen calibration mode. Note: This feature

may not be enabled.

6. View machine information.

Tou ch t he M ac hi ne I nf o bu tt on t o view info rm at io n

about your training bike. After you view the informa-

tion, touch the back button on the screen.

7. Find keycodes.

This option is intended to be used by service

technicians to identify whether a certain button is

working correctly.

8. Enter a custom IP address.

If your network does not automatically generate IP

addresses, touch the Custom IP button to enter a

custom IP address. Note: This feature may not be

enabled.

9. Exit the maintenance mode.

To ex it t he m ai nt en an ce m od e, t ouch the ba ck b ut -

ton on the screen.

HOW TO USE THE WIRELESS NETWORK MODE

The console features a wireless network mode that

allows you to set up a wireless network connection.

Note: You must have your own wireless network and

an 802.11b/g router with SSID broadcast enabled (hid-

den networks are not supported).

1. Select the settings main menu.

See step 1 on page 24.

2. Select the wireless network mode.

In the settings main menu, touch the Network

Setup button to enter the wireless network mode.

Note: You can also touch the wireless symbol but-

ton at the bottom of the screen to enter the wireless

network mode.

3. Enable Wi-Fi.

Make sure that the Wi-Fi checkbox is marked with

a green checkmark. If it is not, touch the Wi-Fi

menu option once and wait for a few seconds. The

console will search for available wireless networks.

4. Set up and manage a wireless network

connection.

When Wi-Fi is enabled, the screen will show a list

of available networks. Note: It may take several

seconds for the list of wireless networks to appear.

Make sure that the checkbox on the Network

notification menu option is marked with a green

checkmark to have the console notify you when a

wireless network is within range and available.

When a list of networks appears, touch the desired

network. Note: You will need to know your network

name (SSID). If your network has a password, you

will also need to know the password.

An information box will ask if you want to connect

to the wireless network. Touch the Connect button

to connect to the network or touch the Cancel but-

ton to return to the list of networks. If the network

has a password, touch the password entry box. A

keyboard will appear on the screen. To view the

password as you type it, touch the Show Password

checkbox.

To use the keyboard, see HOW TO USE THE

TOUCH SCREEN on page 18.

The Wi-Fi menu option will inform you when the

console is connected to your wireless network.

To di sc on ne ct f ro m a wi re le ss n etwork, sel ec t th e

wireless network and then touch the Forget button.

If you are having problems connecting to an

encrypted network, make sure that your password

is correct. Note: Passwords are case-sensitive.

Note: The iFit mode supports unsecured and

secured (WEP, WPA™, and WPA2™) encryption.

A broadband connection is recommended; perfor-

mance depends on connection speed.

Note: If you have questions after following

these instructions, go to www.support.iFit.com

for assistance.

5. Exit the wireless network mode.

To ex it t he w ir el es s ne tw or k mo de, touch t he b ac k

button on the screen.

HOW TO USE THE SOUND SYSTEM

To pl ay m us ic o r au di o bo ok s th rough the c on so le

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.

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.

If you are using a personal CD player and the CD

skips, set the CD player on the floor or another flat

surface instead of on the console.

HOW TO USE THE INTERNET BROWSER

Note: To use the Internet browser, you must have

access to a wireless network including a wireless

router (802.11b/g) with SSID broadcast enabled (hid-

den networks are not supported).

To op en t he I nt er ne t br ow se r, t ou ch t he g lo be b ut to n at

the bottom of the screen. Then, select a website.

To na vi ga te t he I nt er ne t br ow se r, t ou ch t he B ac k,

Refresh, and Forward buttons on the screen. To exit

the Internet browser, touch the Return button on the

screen.

To us e th e ke yb oa rd , se e HO W TO U SE TH E TO UC H

SCREEN on page 18.

To en te r a di ffe re nt w eb a dd re ss i n the URL bar, f ir st ,

slide your finger down the screen to view the URL bar,

if necessary. Then, touch the URL bar, use the key-

board to enter the address, and touch the Go button.

Note: While you are using the Internet browser, the

incline, gear, and volume buttons will still function, but

other buttons will not function.

Note: If you have questions after following these

instructions, go to www.support.iFit.com for

assistance.

THE OPTIONAL HEART RATE MONITOR

Whether your

goal is to

burn fat or to

strengthen your

cardiovascular

system, the key

to achieving the

best results is

to maintain the

proper heart

rate during your

workouts. The optional chest heart rate monitor will

enable you to continuously monitor your heart rate

while you exercise, helping you to reach your personal

fitness goals. To purchase a chest heart rate moni-

tor, please see the front cover of this manual.

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 respon-

sible for compliance could void the user’s authority to operate this equipment.

IMPORTANT: To satisfy exposure compliance requirements, the antenna and transmitter in the console

must be at least 8 in. (20 cm) from all persons and must not be near or connected to any other antenna or

transmitter.

Note: The console contains FCC ID: OMC310900 and FCC ID: OMCIABR12.

HOW TO MAINTAIN THE TRAINING BIKE

Inspect and tighten all parts of the training bike regu-

larly. Replace any worn parts immediately.

To cl ea n th e tr ai ni ng b ik e, u se a damp clo th a nd a

small amount of mild detergent. IMPORTANT: To

avoid damage to the console, keep liquids away

from the console and keep the console out of

direct sunlight.

HOW TO CALIBRATE THE SCREEN

If it is difficult for you to touch the correct buttons on the

screen, the screen may not be properly calibrated. To

calibrate the screen, see step 5 on page 26.

HOW TO ADJUST THE DRIVE BELT

If the pedals slip while you are pedaling, the drive belt

may need to be adjusted.

To adjust the drive belt, first press the power switch

to the off position and unplug the power cord.

Next, locate the access hole in the underside of the

Right Shield (12). Using a hex key, tighten the Idler

Adjustment Screw (39) until the drive belt (not shown)

is tight.

MAINTENANCE AND TROUBLESHOOTING

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.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, exercising at the proper inten-

sity 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.

To fi nd t he p ro pe r in te ns it y le vel, find y ou r ag e at t he

bottom of the chart (ages are rounded off to the near-

est 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.

Burning Fat—To burn fat effectively, you must exer-

cise 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.

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.

HOW TO MEASURE YOUR HEART RATE

To me as ur e yo ur h ea rt

rate, exercise for at least

four minutes. Then, stop

exercising and place

two fingers on your

wrist as shown. Take a

six-second heartbeat

count, and multiply the

result by 10 to find your heart rate. For example, if your

six-second heartbeat count is 14, your heart rate is 140

beats per minute.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Training Zone Exercise—Exercise for 20 to 30 min-

utes 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 stretch-

ing. Stretching increases the flexibility of your muscles

and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To ma in ta in o r im pr ov e yo ur c on dition, com pl et e th re e

workouts each week, with at least one day of rest

between workouts. After a few months of regular exer-

cise, 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.

WARNING: Before beginning this

or any exercise program, consult your physi-

cian. This is especially important for persons

over age 35 or persons with pre-existing

health problems.

EXERCISE GUIDELINES

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 ca us e fu rt he r st re tc hi ng o f the achille s te nd on s, b en d yo ur b ac k le g

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.

K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n

1 1 Base

2 1 Frame

3 1 Saddle Post

4 1 Saddle Carriage

5 1 Saddle

6 1 Handlebar Post

7 1 Handlebar

8 1 Tray

9 1 Console

10 1 Upper Shield

11 1 Left Shield

12 1 Right Shield

13 2 Shield Cover

14 1 Right Magnet Cover

15 1 Left Magnet Cover

16 1 Left Frame Cover

17 1 Right Frame Cover

18 1 Base Shield

19 1 Flex Cover

20 2 Cover Mount

21 2 Base Cover

22 1 Front Stabilizer

23 1 Rear Stabilizer

24 4 Stabilizer Cap

25 2 Leveling Foot

26 2 Foot

27 2 Wheel

28 1 Handlebar Clamp

29 2 Crank Cover

30 1 Lift Motor

31 1 Resistance Motor

32 1 Resistance Magnet

33 1 Arm

34 1 Magnet Axle

35 1 Right Saddle Post Sleeve

36 1 Left Saddle Post Sleeve

37 1 Idler Pulley

38 1 Idler Bolt

39 1 Idler Adjustment Screw

40 1 Flywheel Ring

41 1 Flywheel Hub

42 1 Flywheel Axle

43 1 Flywheel Spacer

44 1 Thrust Washer

45 1 Flywheel Pulley

46 1 Right Handlebar Post Sleeve

47 2 Adjustment Screw

48 1 Power Switch

49 1 Grommet

50 1 Control Board

51 1 Board Bracket

52 4 Standoff

53 1 Crank/Torque Pulley

54 3 M4 Washer

55 8 Magnet

56 1 Crank Screw

57 2 Bearing

58 1 Push Nut

59 2 Frame Bushing

60 1 Pivot Axle

61 1 Left Pedal

62 1 Right Pedal

63 1 Left Crank Arm

64 1 Right Crank Arm

65 2 Handlebar Cap

66 1 Drive Belt

67 1 Power Cord

68 1 Main Wire

69 1 Left Handlebar Post Sleeve

70 1 Left Shifter/Wire

71 3 3/8" Jam Nut

72 2 1/2" Washer

73 2 1/2" x 1" Screw

74 4 M10 x 58mm Screw

75 2 5/16" x 1 3/4" Bolt

76 2 5/16" Locknut

77 1 M10 x 35mm Hex Screw

78 2 Post Brake

79 5 M8 x 17mm Screw

80 1 Clamp

81 1 Right Shifter/Wire

82 5 #10 x 12mm Flat Head Screw

83 1 1/4" x 125mm Flat Head Screw

84 4 Wheel Spacer

85 2 M10 Washer

86 2 M8 x 15mm Screw

87 2 Lift Motor Bushing

88 1 Magnet Spring

89 5 M4 x 16mm Bright Screw

90 2 Friction Fastener

91 3 Carriage Cover

92 1 Saddle Mount Assembly

93 2 #8 Star Washer

94 2 M4 x 16mm Screw

95 10 #8 x 1/2" Self-tapping Screw

96 4 M4 x 12mm Flange Screw

97 7 M4 x 19mm Screw

98 1 Electronics Shield

99 2 1/4" Nut

100 1 M10 Locknut

PART LIST Model No. PFEX01914.0 R0714B

K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n

101 1 Reed Switch/Wire

102 1 Crank Hub

103 10 Crank Spacer

104 4 M8 Locknut

105 1 Handlebar Carriage

106 5 M8 x 20mm Screw

107 1 Right Extension Wire

108 1 Left Extension Wire

109 10 M4 x 9mm Screw

110 4 M6 x 16mm Screw

111 4 M4 x 12mm Screw

112 1 Crank

113 2 #8 x 1/2" Screw

114 4 #8 x 1/2" Bright Screw

115 3 M8 x 15mm Round Head Screw

116 2 M4 x 10mm Screw

117 3 M4 x 14mm Screw

118 5 M8 x 30mm Screw

* – Lift Motor Wire

* – Resistance Motor Wire

* – Blue Wire

* – Green Wire

* – White Wire

* – Grease Packet

* – Assembly Tool

* – User’s Manual

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.

112

107

108

17 97

90 94

113

13 64

86 97

116

105

110

117

111

114

31 52

115

34 99

103 102 35

109

113

117

91 54 4

117

115

94 95 49 48 36

106

100

24 74

23 21

75 84

76 74 22

103

118

101

109

104

92 92

EXPLODED DRAWING Model No. PFEX01914.0 R0714B

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)

ORDERING REPLACEMENT PARTS

ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and

material, under normal use and service conditions. The frame is warranted for ten (10) years from the date

of purchase. Parts and labor are warranted for one (1) year from the date of purchase.

This warranty extends only to the original purchaser (customer). ICON’s obligation under this warranty is

limited to repairing or replacing, at ICON’s option, the product through one of its authorized service centers.

All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped

to a service center, freight charges to and from the service center will be the customer’s responsibility. If

replacement parts are shipped while the product is under warranty, the customer will be responsible for a

minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge.

This warranty does not extend to freight damage to the product. This warranty will automatically be voided

if the product is used as a store display model, if the product is purchased or transported outside the USA,

if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used,

or if the product is used for commercial or rental purposes. No other warranty beyond that speciﬁ cally set

forth above is authorized by ICON.

ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in con-

nection with the use or performance of the product; damages with respect to any economic loss, loss of

property, loss of revenues or proﬁ ts, loss of enjoyment or use, or costs of removal or installation; or other

consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or

consequential damages. Accordingly, the above limitation may not apply to the customer.

The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of

merchantability or ﬁ tness for a particular purpose are limited in their scope and duration to the terms set

forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the

above limitation may not apply to the customer.

This warranty provides speciﬁ c legal rights; the customer may have other rights that vary from state to state.

ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813

LIMITED WARRANTY

IMPORTANT: To protect your fitness equipment with an extended service plan, see page 5.

Proform Pfex019140 Le Tour De France Bike Users Manual

Navigation menu

Versions of this User Manual:

Views

Navigation