USER`S MANUAL
Contents
1. 34 1 Eddy Mechanism 80 4 M4 x 16mm Flange Screw 35 1 Eddy Axle Assembly 81 4 M6 x 38mm Patch Screw 36 2 Seat Carriage Cap 82 1 M4 x 12mm Screw 37 4 Handlebar Cap 83 1 38 1 Idler Pulley 84 5 M4 x 19mm Screw 39 1 Idler 85 2 Spindle Cover 40 1 Right Front Stabilizer 86 1 Rail 41 1 Seat Lock 87 2 M10 Locknut 42 1 Game Pulse Wire Harness 88 1 Audio Wire 43 1 Main Wire Harness i Pillow Block 44 12 M6 Washer 5 Resistance Motor 45 1 Clamp 46 1 Reed Switch Wire di 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 25 RO7O9A EXPLODED DRAWING A Model No PFEX03409 0 26 EXPLODED DRAWING B Model PFEX03409 0 nozosa 27 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 servic2. 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 profits loss of enjoyment or use or costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness 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 you This warranty gives you specific legal rights You may also have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 284363 R0709A Printed in China 2009 ICON Inc
3. Inspect and tighten all parts of the exercise cycle reg ularly Replace any worn parts immediately To clean the exercise cycle use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries See assembly step 5 on page 8 for replacement instructions If the handgrip pulse sen sor does nat function properly see step 5 on page 15 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must first remove the left pedal and the left front shield Using an adjustable wrench turn the left pedal clockwise and remove it Next remove all the screws from the left and right front shields there are two sizes of screws in the front shields note which size of screw you remove from each hole Then gently pull the left front shield away from the frame Locate the Reed Switch 46 Turn the Pulley 29 until a Magnet 30 is aligned with the Reed Switch Next loosen but do not remove the indicated M4 x 16mm Screw 57 Slide the Reed Switch slightly closer to or away from the Magnet and then retighten the Screw Turn the Pulley for a moment Repeat these actions until the console displays corr
4. a manufacturer supplied AC adapter Plug one end of the AC adapter into the jack on the console plug the other end into an outlet installed in accordance with all local codes and ordinances 6 While another person holds the Console 4 near the Upright 2 connect the console wire harnesses to the Game Pulse and Main Wire Avoid pinching the Harnesses 42 43 make sure to connect the Wire Harnesses console wire that has a tag to the game wire that has a tag Insert the excess wire down ward into the Upright Tip Do not pinch the Wire Harnesses 42 43 Attach the Console 4 to the Upright 2 with four M4 x 16mm Flange Screws 80 Console Wire Harnesses Hi Identify and orient the Seat Handlebar 11 so that the Controllers face upward Make sure that the hexagonal holes are in the indicated locations Tip Do not pinch the Game Pulse Wire 58 a Attach the Seat Handlebar 11 to the Seat Carriage 3 with two M10 x 32mm Button Bolts 78 and two M10 Locknuts 87 Do not fully tighten the Locknuts yet Tip Do not pinch the Game Pulse Wire 58 Attach the Backrest 8 to the Seat Carriage 3 with two M6 x 18mm Patch Screws 77 and two M6 x 42mm Patch Screws 51 Tip First tighten the M6 x 18mm Patch Screws 77 and then tighten the M6 x 42mm Patch Screws 51 See step 7 Tighten the M10 Locknuts 87 Controller 9 Attach the Seat 9 to the Seat 3 with four M6 x 38mm Patch S
5. cardiovascular fitness building endurance and toning the body The ZR3 exercise cycle provides an impressive selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the exercise cycle If you have questions Water Bottle Holder Backrest 2 Handle 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 7 Y 3 Console Upright Knob Pedal Strap Wheel Leveling Foot Game Controller Handgrip Pulse Sensor Seat Handle Water bottle is not included ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the pack ing materials Do not dispose of the packing materials until assembly is completed In addition to the included tool s assembly requires a Phillips screwdriver gt an adjustable wrench gt and a rubber mallet As you assemble the exercise cycle use the drawings below to identify small parts The number in parentheses below each drawing is the key number of the part from the
6. cards are also available at select stores You can even connect your MP3 player CD player to the console s sound system and listen to your favorite workout music or audio books while you exer cise To use the manual mode see page 14 To use a preset workout see page 16 To play the Fat Blocker game see page 17 To play the Calorie Destroyer game see page 18 To play the Blackjack game see page 19 To play the Texas Hold game see page 20 To use Fit work out see page 21 To use the sound system see page 21 To change the console settings see page 22 Note Before using the console make sure that batter ies are installed see assembly step 5 on page 8 If there is a sheet of clear plastic on the display remove the plastic HOW USE THE MANUAL MODE 1 Begin pedaling or press any button on the console to turn on the console When you turn on the console the display will light The console will then be ready for use Select the manual mode Each time you turn on the console the manual mode will be selected If you have selected a workout press any of the Workouts buttons or the Fitness Games button see the drawing on page 13 repeatedly until zeroes appear in the display DISTANCE Change the resistance of the pedals as desired As you pedal Phi change the resis tance of the pedals by pressing the resistance increase and decrease buttons
7. 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 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 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 stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY 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 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 you
8. performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals to clean the contacts When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a tone will sound the console will pause and the time will flash in the display To resume your work out simply resume pedaling If the pedals do not move for several minutes and the buttons are not pressed the console will turn off and the display will be reset HOW TO USE A PRESET WORKOUT 1 Begin pedaling or press any button on the console to turn on the console When you turn on the console the display will light The console will then be ready for use Select a preset workout To select a preset workout press the Weight Loss or the Aerobic Performance button repeatedly until the profile of the desired workout appears in the display The workout time and a profile of the resistance levels for the workout will appear in the display CALORIES DISTANCE S Begin pedaling to start the workout Each workout is divided into 20 or 30 one minute segments One resistance level and one target speed are programmed for each segment Note The same resistance level and or target speed may be programmed for consecutive segments During the workout the workout profile will show your progress The flashing s
9. press any button on the console to turn on the console When you turn on the console the display will light The console will then be ready for use Select the Calorie Destroyer game To select the Calorie Destroyer game press the Fitness Games button see the drawing on page 13 repeatedly until the word DESTROYER appears in the display Press a button on either controller to start the game When you start the Calorie Destroyer game a game arena will appear in the display Three rows of drones will begin to move across the top of the arena periodically firing their lasers downward Each time the drones reach the left or right side of the arena they will reverse direction and move downward At the bottom of the arena is a laser blaster You can fire the laser blaster at the drones by pressing the up button on either controller In addition while you are pedaling you can move the laser blaster to the left or right using the left and right buttons on either controller The faster you pedal the faster the laser blaster will move 18 Between the drones and the laser blaster are five shields You can hide the laser blaster below a shield if desired However each time a shield is hit by a laser a piece will be vaporized Your goal is to keep the laser blaster from being hit and to keep any drone from reaching the bot tom of the arena If the laser blaster is hit it will be disabled and another l
10. see the drawing on page 13 repeatedly Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level 14 Follow your progress with the display The console offers several display modes The display mode that you select will determine which workout information is shown Press the Display button see the drawing on page 13 repeatedly to select the desired display mode The display can show the following workout infor mation Time When the manual mode is selected this display will show the elapsed time When a work out is selected the display will show the time remaining in the workout instead of the elapsed time gt TIME CALORIES DISTANCE Speed This display will show your pedaling speed in miles per hour MPH or kilometers per hour KM H Distance This display will show the distance you have pedaled in miles or kilometers Calories This display will show the approximate number of calories you have burned Watts This display will show your approximate power output in watts Pulse This display will show your heart rate when you use the handgrip pulse sensor see step 5 below Resistance This display will show the resistance level of the pedals for a few seconds each time the resistance level changes Profile When a workout is selected this display will show a profile of the resistance settings for t
11. the arena Another block will then move down ward Blocks come in eight different shapes As each block falls you can move it to the left or right using the left and right buttons on the left con troller In addition you can rotate the block counterclockwise or clockwise using the left and right buttons on the right controller Once you have positioned and oriented a block you can speed its motion to the bottom of the arena if desired by pressing the down button on either controller 17 5 Your goal is to maneuver the blocks so that they form a complete row of black squares across the entire arena Each time you complete a row of black squares the row will disappear and all blocks above will move downward one row Complete Row As you play the blocks will fall faster and faster however your pedaling speed will affect the speed of the blocks the faster you pedal the more slowly the blocks will fall giving you extra time to position and orient the blocks The game will con tinue until any part of a stacked block reaches the top of the arena When the game ends the display will show your final score and the level of play that you reached The display will then show the four highest scores recorded since the scores were reset desired press and hold down the right button on either controller to reset the scores Note If your score is one of the four highest the display will prompt you to ente
12. Model PFEX03409 0 Serial No Write the serial number in the space above for future 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 Sat 8 a m 4 p m MT ON THE WEB www proformservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference gt USER S MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT bE pE EEEE 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN ooo co e Re 4 ASSEMBLY a Sasa Son hate oa 5 HOW TO USE THE EXERCISE CYCLE ccoo e ee 12 MAINTENANCE AND TROUBLESHOOTING 0 0 0 23 EXERCISE GUIDELINES taeda decid tidak PR a a aed wen aod aint i 24 PART LIST sissi pra A E E IR 25 EXPLODED DRAWING Pee ore mun bee mame nie eae Mad eee ates E Pe e
13. PART LIST near the end of this manual The number following the parentheses is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled OD O lt M8 Locknut M10 Locknut M6 Washer M8 Split M4 x 16mm Flange 61 4 87 2 44 4 Washer 55 10 Screw 80 4 lh M6 18mm Patch M6 x 38mm Patch M6 x 42mm Patch Screw 77 2 Screw 81 4 Screw 51 2 AU M8 x 16mm Patch M8 x 38mm Button M8 x 50mm Patch Screw 54 6 Bolt 72 4 Screw 52 4 f M10 x 32mm Button Bolt 78 2 M10 x 63mm Bolt Set 62 1 To make assembly easier read the information on page 5 before you begin Orient the Right Front Stabilizer 40 as shown Attach the Right Front Stabilizer 40 to the right side of the Frame 1 with three M8 x 16mm Patch Screws 54 and three M8 Split Washers 55 Attach the Left Front Stabilizer not shown to the left side of the Frame 1 in the same way 2 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 16 to the Frame with four M8 x 50mm Patch Screws 52 and four M8 Split Washers 55 3 While another person holds the Upright 2 near the Frame 1 locate the wire tie inside the Upright See the inset drawing Tie the lower end of the wire tie to the
14. acklight options The ON option keeps the backlight on while the console 15 on The AUTO option keeps the backlight on only while you are pedaling The OFF option turns the backlight off An X will appear next to the currently selected backlight option To change the backlight option press the resistance increase and decrease but tons to choose the desired backlight option Then press the Display button to proceed to the next option 3 22 Select a unit of measurement if desired The console can show pedaling speed and dis tance in either miles or kilometers The word ENGLISH for English miles or the word METRIC for metric kilometers will appear in the display An X will appear next to the currently selected unit of measurement To change the unit of measurement press the resistance increase and decrease buttons to choose the desired unit of measurement Then press the Display button to proceed to the next option Turn the game sounds on or off if desired The console game sounds can be turned on or turned off The words OFF and ON will appear in the display An X will appear next to the currently selected option To change the option press the resistance increase and decrease buttons to choose ON or OFF Exit the display settings mode Press the Display button to save your settings and exit the display settings mode MAINTENANCE AND TROUBLESHOOTING
15. aser blaster will appear in its place there are a total of four laser blasters If you vaporize the entire squadron of drones a new squadron will appear As you play the drones will move faster and faster The game will continue until all four laser blasters are disabled or a drone reaches the bot tom of the arena When the game ends the display will show the level of play that you reached and your final score The display will then show the four highest scores recorded since the scores were reset If desired press and hold down the right button on either controller to reset the scores Note If your score is one of the four highest the display will prompt you to enter a name consisting of three letters or dig its While the line below the first letter is flashing press the up and down buttons on either controller to select the desired letter or digit Next press the right button on either controller and select another letter or digit Repeat this process to select a third letter or digit Then press the right button on either controller again The display will then show the four highest scores recorded since the scores were reset Follow your progress with the display While you exercise and play the Calorie Destroyer game the upper left corner of the display will show the elapsed time In addition the display will show the game level that you have reached and your current score To pause the game press the Display butto
16. autions The exercise cycle is intended for home use only Do not use the exercise cycle in a com mercial rental or institutional setting Keep your exercise cycle indoors away from moisture and dust Place your exercise cycle on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is at least 2 ft 0 6 m of clearance around your exercise cycle Inspect and properly tighten all parts regu larly Replace any worn parts immediately 10 11 12 Keep children under age 12 and pets away from the exercise cycle at all times Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection The exercise cycle should not be used by persons weighing more than 300 Ibs 136 kg The pulse sensor is not a medical device Various factors including the user s move ment 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 Always keep your back straight while using the exercise cycle do not arch your back 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 BEFORE YOU BEGIN Thank you for selecting the revolutionary PROFORM ZR3 exercise cycle Cycling is an effective exercise for increasing
17. crews 81 and four M6 Washers 44 only two of each are shown Note The Patch Screws and Washers may be preattached to the underside of the Seat 10 Plug the Game Pulse Wire 58 into the Game Pulse Receptacle 79 located in the Left Shield 26 10 yp NS 11 Identify the Right Pedal 21 which is marked with an Using an adjustable wrench firmly tighten the Right Pedal clockwise into the Right Crank 23 Tighten the Left Pedal not shown counterclockwise into the Left Crank not shown IMPORTANT Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals To loosen the strap on the Right Pedal 21 press the indicated tab and pull the strap upward To tighten the strap simply pull the end of the strap downward Adjust the strap on the Left Pedal not shown in the same way 12 Make sure that all parts are properly tightened before you use the exercise cycle Note After assembly is completed some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor 11 HOW USE THE EXERCISE CYCLE HOW TO ADJUST THE PEDAL STRAPS To loosen the strap on a pedal press the indicated tab and pull the strap upward To tighten the strap simply pull the end of the strap downward HOW ADJUST THE SEAT The seat can be adjusted forward or backward to the position that is the most comfortable for you To adj
18. e 26 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY acc vnc oras a ye ee Ona a e A AA Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see AWARNING the front cover of this manual and request a a Misuse of this machine free replacement decal Apply the decal in the may result in serious location shown Note The decal s may not be injury Read user s manual shown at actual size prior to use and follow all warnings and instructions Do not allow children on or around machine User weight must not exceed 300 pounds Replace label if damaged illegible or removed PROFORM is a registered trademark of ICON IP Inc 2 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 cycle before using your exercise cycle 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 age 35 or per sons with pre existing health problems Use the exercise cycle only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all prec
19. e needed under warranty Go to www proformservice com registration ICON Health amp 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 seven 7 years from the date of purchase Parts and labor are warranted for ninety 90 days from the date of purchase This warranty extends only to the original purchaser 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 For replacement parts shipped while the product is under warranty the customer will be responsible for a min imal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental purposes or as store display models or to products transported or purchased outside the US No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect
20. ect feed back When the Reed Switch is correctly adjusted reattach the front shields and the left pedal HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest setting the drive belt may need to be adjusted To adjust the drive belt you must first remove the right pedal and the right front shield Using an adjustable wrench turn the right pedal counterclockwise and remove it Next remove all the screws from the left and right front shields there are two sizes of screws in the front shields note which size of screw you remove from each hole Then gently pull the right front shield away from the frame Loosen but do not remove the three indicated screws A Insert the shaft of a screwdriver downward between the Idler B and the Idler Pulley 38 Pull the top of the screwdriver toward the rear of the exercise cycle until the Drive Belt 47 is tight Tighten the three screws Then reattach the front shields and the right pedal 23 EXERCISE GUIDELINES WARNING Betore 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 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 determin ing heart rate trends in
21. egment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the current segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash The resistance level and the target speed will also appear in the dis play 16 5 6 If a different resistance level and or target speed is programmed for the next segment the resistance level and or the target speed will flash in the dis play for a few seconds to alert you The resistance of the pedals will then change As you exercise you will be prompted to keep your pedaling speed near the tar get speed for the current segment When an upward pointing arrow appears in the display increase your speed When a downward pointing arrow appears in the display decrease your speed When no arrows appear maintain your current speed IMPORTANT The target speed is intended only to provide motivation Your actual speed may be slower than the target speed Make sure to exercise at a speed that is comfortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the resistance buttons IMPORTANT When the current segment of the workout ends the pedals will automatically adjust to the resistance level for the next seg ment The workout will continue
22. ends of the Game Pulse and Main Wire Harnesses 42 43 Then pull the other end of the wire tie upward out of the top of the Upright 2 Tip Do not pinch the Wire Harnesses 42 43 Attach the Upright 2 to the Frame 1 with an M10 x 63mm Bolt Set 62 pinching the Wire Harnesses 4 Identify the Right and Left Handlebars 59 60 which are marked with Right and Left stickers Orient the Right and Left Handlebars 59 60 so that the hexagonal holes are in the indi cated locations Hexagonal Attach each Handlebar 59 60 to the Upright 2 with two M8 x 38mm Button Bolts 72 and two M8 Locknuts 61 Make sure that the Locknuts are in the hexagonal holes 5 The Console 4 can use four D batteries not included alkaline batteries are recommended IMPORTANT If the Console has been exposed to cold temperatures allow it to 1 Battery warm to room temperature before inserting Cover batteries Otherwise you may damage the console displays or other electronic compo nents Remove the indicated screw remove the battery cover insert the batteries into the bat Batteries tery compartment and then reattach the battery cover Make sure to orient the batteries as shown by the diagrams inside the battery compartment To purchase an optional AC adapter contact the store where you purchased this product or call the telephone number on the front cover of this manual To avoid damaging the console use only
23. ers 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 resistance of the pedals with the touch of a button While you exercise the console will dis play continuous exercise feedback You can even measure your heart rate using the handgrip pulse sen sor The console offers twenty preset workouts Each workout automatically changes the resistance of the pedals and prompts you to vary your pedaling speed as it guides you through an effective workout The console also features four motivational interactive games Using the dual game controllers play the chal lenging Fat Blocker game or the fast paced Calorie Destroyer game during your workouts the harder you exercise the greater your advantage Or use your wits and the interactive touch screen to win cred its while playing the classic card game of Blackjack or Texas Hold Em 13 The console also features the iFit interactive workout system which enables the console to accept iFit cards containing workouts designed to help you achieve specific fitness goals For example lose unwanted pounds with the 8 week Weight Loss workout iFit workouts control the resistance of the pedals while the voice of a personal trainer coaches you through your workouts iFit cards are available separately To pur chase iFit cards go to www iFit com or see the front cover of this manual iFit
24. general 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 165 155 145 145 138 130 125 120 115 125 15 110 103 Y 95 90 20 30 40 70 80 To find the proper intensity level find your age at the 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 24 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
25. he workout Display Settings The console offers a display settings mode that can be entered when the words HOLD DISPLAY FOR SETTINGS appear in the display To change the display settings see HOW TO CHANGE THE CONSOLE SETTINGS on page 22 Change the volume level of the console by press ing the Volume increase and decrease buttons Note The console can show pedaling speed and distance in either miles or kilometers The letters MPH or KM H will appear in the display to show which unit of measurement is selected To change the unit of measurement see step 3 of HOW TO CHANGE THE CONSOLE SETTINGS on page 22 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plastic To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts tightly 15 6 When your pulse is detected dashes will appear in the display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds If the display does not show your heart rate make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the metal contacts tightly For optimal
26. in this way until the last segment ends To stop the workout at any time stop pedaling A tone will sound the console will pause and the time will begin to flash in the dis play To restart the workout simply resume pedaling Follow your progress with the display See step 4 on page 14 Measure your heart rate if desired See step 5 on page 15 When you are finished exercising the console will turn off automatically See step 6 on page 15 HOW TO PLAY THE FAT BLOCKER GAME The Fat Blocker game requires quick thinking and fast reflexes In addition to the console buttons you will use the four button game controllers on the handlebar to play the game Follow the steps below to play the Fat Blocker game 1 Begin pedaling or press any button on the console to turn on the console When you turn on the console the display will light The console will then be ready for use 2 Select the Fat Blocker game To select the Fat Blocker game press the Fitness Games button see the drawing on page 13 repeatedly until the words FAT BLOCKER appear in the display 3 Begin pedaling or press a button on either controller to start the game When you start the Fat Blocker game a game arena will appear in the center of the display GAME 1 CALORIES LL e NN RN NNO MPH A block composed of four or five black squares will slowly move downward until it reaches the bottom of
27. k X in the display indicates the location of the dealer button The black arrow indicates which player s turn it is When it is your turn assess your cards and tap the C R F game option box to make a betting deci sion you can choose to CALL RAISE or FOLD You can also tap the CARDS box to view your cards and any community cards on the table before making a decision Note In some circum stances you can choose to CHECK instead of CALL If you decide to RAISE tap the upward and down ward arrow boxes to select the desired number of credits and then tap the OK box After you make your betting decision play will con tinue with the other players Continue to make betting decisions throughout the betting rounds and the deals When the flop is dealt three cards will appear in the upper left area of the display Additional cards will appear in this area when the turn and river are dealt Assess these cards and make betting decisions as before During the game the other players may fold bust or con tinue to a showdown The player with the best five card hand in any combination of hole and community cards will win the showdown After the showdown the word WINS will appear in the center of the display The number of credits won by each player will be shown along the right side of the display To view the cards held by the other players tap the number of credits won by each player The game will continue in this way until yo
28. n To resume the game press the Display button repeatedly until the word DESTROYER appears at the top of the display and then press a button on either controller When you are finished exercising the console will turn off automatically See step 6 on page 15 HOW PLAY THE BLACKJACK GAME Blackjack is a casino style card game in which you compete against the dealer to win credits Your goal during each hand of the game is to have the highest point total that does not exceed 21 points You will use the interactive touch screen on the display to play the game Follow the steps below to play Blackjack Note For detailed instructions on how to play Blackjack consult a card game rule book or other card game resource 1 Begin pedaling or press any button on the con sole to turn on the console When you turn on the console the display will light The console will then be ready for use Select the Blackjack game To select the Blackjack game press the Fitness Games button see the drawing on page 13 repeatedly until the word BLACKJACK appears in the display Tap the screen to start the game As you pedal tap the screen to begin the Blackjack game After a moment the words PLACE YOUR BET will appear in the display Tap the screen to select the amount you want to bet on this hand Note You begin each game with 500 credits As you win or lose credits during the game your current total will be shown in the upper
29. our objective is to form the best five card poker hand from your two hole cards and the five community cards shared by all the players You will use the interactive touch screen on the display to play the game Follow the steps below to play Texas Hold Em Note For detailed instructions on how to play Texas Hold Em consult a card game rule book other card game resource 1 Begin pedaling or press any button on the con sole to turn on the console When you turn on the console the display will light The console will then be ready for use Select the Texas Hold game To select the Texas Hold game press the Fitness Games button see the drawing on page 13 repeatedly until the words TEXAS HOLD EM appear in the display Tap the screen to start the game As you pedal tap the screen to begin the Texas Hold Em game After you start the game a repre sentation of a game table will appear in the display Your hole cards will be shown in the lower left corner of the display The number of credits in the pot will be shown in the black box in the center of the display The amount bet by each player will be shown along the right side of the display A game option box will be shown below the pot TIME During the game player information will appear along the right side of the display Your player information is located in the lower right corner of 20 the display The blac
30. r everyday life PART LIST Model PFEX03409 0 R0709A Key No Qty Description Key No Qty Description 1 1 Frame 47 1 Drive Belt 2 1 Upright 48 2 Rear Stabilizer Cap 3 1 Seat Carriage 49 1 Seat Handle 4 1 Console 50 2 Flange Screw 5 2 Crank Cover 51 2 M6 x 42mm Patch Screw 6 2 Accent Ring 52 4 M8 x 50mm Patch Screw 7 1 Upright Knob 53 8 M6 Locknut 8 1 Backrest 54 6 M8 x 16mm Patch Screw 9 1 Seat 55 10 M8 Split Washer 10 2 Game Grip 56 2 Bumper 11 1 Seat Handlebar 57 17 M4 x 16mm Screw 12 2 Brake Pad Spacer 58 1 Game Pulse Wire 13 1 Left Front Shield 59 1 Right Handlebar 14 1 Right Front Shield 60 1 Left Handlebar 15 1 Left Front Stabilizer 61 6 M8 Locknut 16 1 Rear Stabilizer 62 1 M10 x 63mm Bolt Set 17 2 Wheel 63 4 Wheel Bushing 18 2 Upper Roller 64 1 Brake Pad 19 2 Leveling Foot 65 1 Frame Cover 20 2 Upright Bushing 66 2 Front Stabilizer Cap 21 1 Right Pedal Strap 67 4 M10 x 40mm Patch Screw 22 1 Left Pedal Strap 68 1 Upright Cover 23 1 Right Crank 69 2 M8 x 48mm Button Bolt 24 1 Left Crank 70 1 Bright M4 x 12mm Screw 25 1 Seat Lock Bracket 71 2 Lower Roller 26 1 Left Shield 72 4 M8 x 38mm Button Bolt 27 1 Right Shield 73 4 M6 x 20mm Button Bolt 28 1 Large Snap Ring 74 1 Water Bottle Holder 29 1 Pulley 75 4 Roller Axle 30 2 Magnet 76 5 M6 x 9mm Patch Screw 31 1 Spindle 77 10 M6 18mm Patch Screw 32 1 Steel Washer 78 2 M10 x 32mm Button Bolt 33 2 Crank Bearing 79 1 Game Pulse Receptacle Wire
31. r a name consisting of three letters or dig its While the line below the first letter is flashing press the up and down buttons on either controller to select the desired letter or digit Next press the right button on either controller and select another letter or digit Repeat this process to select a third letter or digit Then press the right button on either controller again The display will then show the four highest scores recorded since the scores were reset Follow your progress with the display While you exercise and play the Fat Blocker game the corners of the display will show the elapsed time the approximate number of calories you have burned and your pedaling speed In addition the display will show your current score and the game level that you have reached To pause the game press the Display button To resume the game press the Display button repeatedly until the words FAT BLOCKER appear at the top of the display and then press a button on either controller When you are finished exercising the console will turn off automatically See step 6 on page 15 HOW PLAY THE CALORIE DESTROYER GAME The Calorie Destroyer game is a fast paced game that pits you against a squadron of laser firing drones In addition to the console buttons you will use the four button game controllers on the handlebar to play the game Follow the steps below to play the Calorie Destroyer game 1 Begin pedaling or
32. right corner of the display After you place a bet a representation of a game table will appear in the display The dealer s cards will appear in the upper left corner of the display Your cards will appear in the lower left corner of the display The game options will appear in three boxes on the right side of the display 19 Count point total of your cards and tap the screen to select a game option You can choose to HIT STAND or DOUBLE Repeat this action as necessary until the hand ends When the hand ends the result and the point totals for you and the dealer will appear in a box on the right side of the display To continue the game tap the center of the screen The game will continue in this way indefinitely or until you have no credits available to bet If you have no credits to bet the words GAME OVER and the game time will appear in the display To play Blackjack again tap the prompt box on the screen Follow your progress with the display While you pedal and play the Blackjack game the upper left corner of the display will show the elapsed time To view additional exercise informa tion press the Display button repeatedly When you are finished exercising the console will turn off automatically See step 6 on page 15 HOW PLAY THE TEXAS HOLD GAME Texas Hold Em is a popular poker game in which you compete against other players to win credits Y
33. t workouts function in the same way as preset workouts To use the workout see steps 3 to 6 on page 16 3 When you are finished exercising remove the iFit card Remove the iFit card when you are finished exer cising Store the iFit card in a secure place 21 HOW TO USE THE SOUND SYSTEM To play music or audio books through the console s sound system while you exercise plug the included audio cable into the jack on the console and into a jack on your MP3 player CD player make sure that the audio cable is fully plugged in Next press the play button on your MP3 player or CD player Adjust the volume level using the volume con trol on your MP3 player or CD player or press the Volume increase and decrease buttons on the con sole When not in use unplug the audio cable from the jack on the console HOW CHANGE THE CONSOLE SETTINGS The console features a display settings mode that allows you to select a backlight option to select a unit of measurement for the console and to turn the game sounds on or off Follow the steps below to change the console settings 1 Enter the display settings mode To enter the display settings mode first press the Display button repeatedly until the words HOLD DISPLAY FOR SETTINGS appear in the display Then press and hold the Display button until the display settings information appears in the display Select a backlight option if desired The console has three b
34. u win all the other players credits or until you have no cred its available to bet Follow your progress with the display While you pedal and play the Texas Hold game the upper left corner of the display will show the elapsed time To view additional exercise information press the Display button repeatedly When you are finished exercising the console will turn off automatically See step 6 on page 15 HOW TO USE AN WORKOUT Fit cards are available separately To purchase Fit cards go to www iFit com or see the front cover of this manual Fit cards are also available at select stores 1 Begin pedaling or press any button on the con sole to turn on the console When you turn on the console the display will light The console will then be ready for use 2 Insert an Fit card and select a workout To use an Fit workout insert an Fit card into the Fit slot make sure that the Fit card is oriented so that the metal contacts are face down and are fac ing the slot When the Fit card is properly inserted the indicator next to the slot will light and text will appear in the display v A iFit Slot iFit Card Next select the desired workout on the iFit card by pressing the increase and decrease buttons next to the iFit slot A moment after you select a workout the voice of a personal trainer will begin guiding you through your workout Fi
35. ust the seat push downward on the seat handle slide the seat to the desired position and then pull upward on the seat handle to lock the seat in place HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle rocks slightly on your floor during use turn one or both of the leveling feet under the front stabilizers until the rocking motion 15 eliminated HOW TO ADJUST THE UPRIGHT The upright can be adjusted to the position that is the most comfortable for you To adjust the upright first raise the upright so that it is not resting on the upright knob Next turn the upright knob clock wise or counterclockwise to raise or lower the upright Then rest the upright on the upright knob HOW TO MOVE THE EXERCISE CYCLE To move the exercise cycle hold the handle on the rear stabilizer and carefully lift it until the exercise cycle can be moved on the front wheels Carefully move the exercise cycle to the desired location and then lower it Handle 12 CONSOLE DIAGRAM PERSONAL TRAINER arrese WORKOUTS WEIGHT LOSS Workout Buttons lt AEROBIC PERFORMANCE DISTANCE FITNESS GAMES CALORIES 55 5 TOUCH SCREEN Display Button Game Button Volume Button Mit ALA esistance Buttons FEATURES OF THE CONSOLE This revolutionary console off
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