Proform Pfex028120 320 Spx Bike Users Manual

2015-04-14

: Proform Proform-Pfex028120-320-Spx-Bike-Users-Manual-701132 proform-pfex028120-320-spx-bike-users-manual-701132 proform pdf

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Model No. PFEX02812.0
Serial No.
Write the serial number in the space
above for reference.

Serial Number
Decal

QUESTIONS?
If you have questions, or if parts
are damaged or missing, DO NOT
CONTACT THE STORE; please
contact Customer Care.
IMPORTANT: Please register this
product (see the limited warranty
on the back cover of this manual)
before contacting Customer Care.
CALL TOLL-FREE:

1-888-533-1333
Mon.–Fri., 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.proformservice.com

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 EXERCISE BIKE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

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

PROFORM is a registered trademark of ICON IP, Inc.

IMPORTANT PRECAUTIONS
WARNING:

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

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

2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.

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

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

11. Always keep your back straight while using
the exercise bike; do not arch your back.

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

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

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

13. To stop the flywheel quickly, press the brake
lever downward.
14. When the exercise bike is not in use, tighten
the resistance knob completely to prevent
the flywheel from moving.

6. Place the exercise bike on a level surface
with at least 2 ft. (0.6 m) of clearance around
the exercise bike. To protect the floor or
carpet from damage, place a mat under the
exercise bike.

15. To avoid damaging the brake pads, do not
lubricate the brake pads.

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

16. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.

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

BEFORE YOU BEGIN
Thank you for selecting the new PROFORM® 320
SPX exercise bike. Cycling is an effective exercise
for increasing cardiovascular fitness, building endurance, and toning the body. The 320 SPX exercise bike
provides a selection of features designed to make your
workouts at home more effective and enjoyable.

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 exercise bike. If you have questions after

Length: 3 ft. 10 in. (117 cm)
Width: 1 ft. 8 in. (51 cm)

Resistance Knob
Handlebar
Brake Lever
Adjustment Knob
Seat

Water Bottle Holder*

Adjustment Knobs
Wheel
Pedal/Strap

Leveling Foot

*Water bottle is not included

Leveling Feet

ASSEMBLY
• To hire an authorized service technician to
assemble this product, call 1-800-445-2480.

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

• To watch an assembly
video, go to
http://productvideo.co/
assembly/proform or
use your mobile phone
or smartphone to read
the QR code at the right.

• Some parts may be preassembled. Extra parts
may be included.
• In addition to the included tool(s), assembly
requires the following tool(s):
one adjustable wrench
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.

• 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 nish all assembly steps.

1. If there is a shipping bracket (not shown) on the
rear of the Frame (1), remove the two screws,
the two washers, and the shipping bracket.
Discard the screws, washers, and shipping
bracket.

Identify the Rear Stabilizer (7), which does not
have wheels.
Attach the Rear Stabilizer (7) to the Frame (1)
with two M8 x 90mm Carriage Bolts (34), two M8
Washers (33), and two M8 Acorn Nuts (53).

53
1

7
53
33

2. If there is a shipping bracket (not shown) on the
front of the Frame (1), remove the two screws,
the two washers, and the shipping bracket.
Discard the screws, washers, and shipping
bracket.

Orient the Front Stabilizer (8) so that the Wheels
(21) are in the position shown.

21
34

Attach the Front Stabilizer (8) to the Frame (1)
with two M8 x 90mm Carriage Bolts (34), two M8
Washers (33), and two M8 Acorn Nuts (53).
1
8

53
53

3. Identify the Right Pedal (35).

Using an adjustable wrench, firmly tighten the
Right Pedal (35) clockwise into the Right Crank
Arm (31).
Then, tighten the Left Pedal (45) counterclockwise into the Left Crank Arm (12).
31

12
35

4. Locate the Adjustment Knob (23) on the front of
the Frame (1). Loosen the Adjustment Knob and
pull it outward. Then, insert the Handlebar Post
(4) into the Frame.

4
4

Move the Handlebar Post (4) upward or
downward to the desired position, release
the Adjustment Knob (23) into an adjustment
hole in the Handlebar Post, and then tighten
the Adjustment Knob. Make sure that the
Adjustment Knob is firmly engaged in an
adjustment hole.

23
1

5. Attach the Handlebar (5) to the Handlebar Post
(4) with four M8 x 16mm Bolts (25), four M8
Washers (33), and four M8 Locknuts (48).

5
25

33
5
4
48

6. Orient the Seat Post (2) as shown.

Locate the Adjustment Knob (23) on the rear of
the Frame (1). Loosen the Adjustment Knob and
pull it outward. Then, insert the Seat Post (2) into
the Frame.

Slide the Seat Post (2) upward or downward
to the desired position, release the Adjustment
Knob (23) into an adjustment hole in the Seat
Post, and then tighten the Adjustment Knob.
Make sure that the Adjustment Knob is firmly
engaged in an adjustment hole.

7. Orient the Seat Carriage (3) as shown.

Locate the Adjustment Knob (23) on the Seat
Post (2). Loosen the Adjustment Knob and pull
it downward. Then, insert the Seat Carriage (3)
into the Seat Post.

3
2

Slide the Seat Carriage (3) to the desired position, release the Adjustment Knob (23) into an
adjustment hole in the Seat Carriage, and then
tighten the Adjustment Knob. Make sure that
the Adjustment Knob is firmly engaged in an
adjustment hole.

8. Slide the Seat (22) onto the post on the Seat
Carriage (3). Make sure that the Seat is level
and that the nose of the Seat is pointing
straight ahead.

8
22

Then, tighten the two nuts (only one nut is
shown) beneath the Seat (22).

Nut
3

9. Make sure that all parts are properly tightened before you use the exercise bike. Note: Extra parts may
be included. Place a mat beneath the exercise bike to protect the floor.

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

HOW TO ADJUST THE SEAT POST

You can adjust the angle of the seat to the position that
is most comfortable. You can also slide your seat forward or backward to increase your comfort or to adjust
the distance to the handlebar.

For effective exercise, the seat should be at the proper
height. As you pedal, there should be a slight bend in
your knees when the pedals are in the lowest position.
To adjust the height
of the seat post, first
loosen the adjustment knob and pull
it outward. Then,
Adjustment
move the seat post
Knob
upward or downward, release the
Seat
adjustment knob
Post
into an adjustment
hole in the seat post,
and firmly tighten
the adjustment knob. Make sure that the adjustment
knob is engaged in an adjustment hole.

To adjust the seat, see assembly step 8 on page 9.
Loosen the nuts on the seat clamp a few turns, and
then tilt the seat upward or downward or slide the seat
forward or backward to the desired position. Then,
retighten the nuts.
HOW TO ADJUST THE HORIZONTAL POSITION OF
THE SEAT
To adjust the position of the seat, first
loosen the adjustment knob and pull
it downward. Then,
move the seat forward or backward,
release the adjustment knob into an
Adjustment
adjustment hole in
Knob
the seat carriage,
and firmly tighten the
adjustment knob.
Make sure that the adjustment knob is engaged in
an adjustment hole.

HOW TO ADJUST THE HANDLEBAR POST
To adjust the height
of the handlebar
post, first loosen the
adjustment knob and
pull it outward. Then,
move the handlebar post upward or
downward, release
the adjustment knob
Adjustment
into an adjustment
Knob
hole in the handlebar post, and firmly
tighten the adjustment knob. Make sure that the adjustment knob is
engaged in an adjustment hole.

HOW TO ADJUST THE PEDAL STRAPS

HOW TO LEVEL THE EXERCISE BIKE

To tighten the pedal straps (see the drawing on page
4), simply pull the ends of the pedal straps. To
loosen the pedal straps, press and hold the tabs on the
buckles, adjust the pedal straps to the desired position,
and then release the tabs.

If the exercise bike rocks slightly on your floor during
use, turn the dials on one or both of the leveling feet
on the front or rear stabilizer (see the drawing on page
4) until the rocking motion is eliminated.
HOW TO MAINTAIN THE EXERCISE BIKE

HOW TO ADJUST THE PEDALING RESISTANCE
To increase the
resistance of the
pedals, turn the
resistance knob
clockwise; to
decrease the resistance, turn the
resistance knob
counterclockwise.

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

Resistance
Knob
Brake
Lever

To stop the flywheel, push the brake lever downward. The flywheel should quickly come to a
complete stop.
IMPORTANT: When the exercise bike is not in use,
tighten the resistance knob completely.

EXERCISE GUIDELINES
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.

WARNING:

Before beginning this
or any exercise program, consult your physician. This is especially important for persons
over age 35 or persons with pre-existing
health problems.

HOW TO MEASURE YOUR HEART RATE

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.

To measure your heart
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.

EXERCISE INTENSITY
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.

WORKOUT GUIDELINES
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.
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.

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.

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

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.

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

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

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

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

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

PART LIST
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

1
1
1
1
1
2
1
1
1
1
1
1
12
1
1
4
3
1
2
1
2
1
3
1
4
1
6
1

Model No. PFEX02812.0 R0812A

Description

Key No. Qty.

Frame
Seat Post
Seat Carriage
Handlebar Post
Handlebar
Flange Nut
Rear Stabilizer
Front Stabilizer
Brake Lever
Felt Washer
Resistance Knob
Left Crank Arm
ST4.8 x 12mm Self-tapping Screw
Outer Shield
Rear Inner Shield
Stabilizer Cap
Small Bushing
Short Axle Spacer
Carriage Cap
Front Inner Shield
Wheel
Seat
Adjustment Knob
Large Bushing
M8 x 16mm Bolt
Caliper Brake Assembly
ST4.2 x 20mm Self-tapping Screw
Chain

29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
*
*

2
1
1
2
12
4
1
1
1
2
1
2
1
1
1
2
1
2
1
6
2
1
1
2
4
2
–
–

Description
M10 Washer
Bottom Bracket
Right Crank Arm/Sprocket
Crank Cap
M8 Washer
M8 x 90mm Carriage Bolt
Right Pedal/Strap
Flywheel
Flywheel Axle
Chain Tensioner
Long Axle Spacer
M6 Nut
Brake Pad Set
Brake Bracket
3/8" Square Nut
Flywheel Bearing
Left Pedal/Strap
M8 x 45mm Bolt
Water Bottle Holder
M8 Locknut
M10 Thin Nut
M6 x 38mm Bolt
M6 Locknut
Crank Arm Screw
M8 Acorn Nut
M6.5 Washer
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.

EXPLODED DRAWING

Model No. PFEX02812.0 R0812A

25
11

28
33

22
10
9

42
48

3
26
19

17
17

37
18

23
44

16
34

23
23

1
48
27

33
21
33

52
38

33
53
20

12
33

53
13

53
33
13

15
13
27

31
16
34

52
13

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)

LIMITED WARRANTY
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty. Go to www.proformservice.com/registration.

ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions. Parts and labor are warranted for ninety (90) days 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 speci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 connection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or pro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 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 speci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

Part No. 333962 R0812A

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