USER`S MANUAL - Icon Heath & Fitness
Contents
1. contacts too tightly or move your hands while using the pulse monitor Doing so may interfere with heart rate readings If the pulse monitor is not used correctly the heart shaped indicator in the display will flash repeatedly but your heart rate will not be shown If an L or an appears in the display the pulse monitor is receiving too little or too much pulse infor mation Let go of the metal contacts and then place your hands on the contacts again Your palms must be resting on the inner contacts and your fingers must be touching the outer contacts For the most accurate heart rate reading wait for about 15 seconds e For optimal performance of the pulse monitor keep the metal contacts clean The contacts can be cleaned with a soft cloth do not use alcohol abrasifs or chemicals MAINTENANCE AND TROUBLE SHOOTING Inspect and tighten all parts of the exercise cycle regularly Replace any worn parts immediately The exercise cycle can be cleaned with a soft damp cloth Avoid spilling liquid on the console or the pulse monitor Keep the console out of direct sunlight or the display may be damaged Remove the battery when storing the exercise cycle BATTERY REPLACEMENT If the console does not function properly replace the battery see assembly step 1 on page 5 HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle does not sit flat on the floor try turning one or both of the Adjustable En2. is changed the green and red indicator between the arrows will also change HOW TO ADJUST THE PEDAL STRAPS To adjust each Pedal Strap 45 pull the Pedal Strap off the tab on the pedal Align the desired hole in the Pedal Strap with the tab and press the Pedal Strap back onto the tab DESCRIPTION OF THE CONSOLE The innovative console offers a manual mode and three pacer programs The pacer programs are designed to help you achieve specific exercise goals by pacing your exercise You can choose from a stamina building Interval program an Aerobic program and a special Fat Burn program As you exercise seven monitor modes will provide con tinuous exercise feedback The monitor modes are described below Speed This mode shows your pedalling pace in kilometres or miles per hour see HOW SELECT KILOMETRES OR MILES on page 10 select the manual mode this mode will show the elapsed time If you select one of the three pacer programs this mode will count down the time remaining in the program MI KM Distance This mode shows the distance you have pedalled in kilometres or miles mode shows the number of laps you have completed One lap equals 0 25 kilometres or miles Calorie This mode shows the approximate number of calories you have burned Scan This mode displays the above five modes for 5 se
3. precautions before using the PROFORM 890E exercise cycle 1 Read all instructions in this manual before using the exercise cycle Use the exercise cycle only as described 9 Always keep your back straight when using the exercise cycle Do not arch your back 10 If you feel pain or dizziness at any time whilst exercising stop immediately and begin cooling down 2 It is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all precautions 11 The exercise cycle is intended for in home use only Do not use the exercise cycle in commercial rental or institutional setting 3 Use the exercise cycle indoors away from moisture and dust Place the exercise cycle on a level surface with a mat beneath it to protect the floor or carpet from damage 12 The decal shown below has been placed on the exercise cycle If the decal is missing or if it is not legible please call our Customer Service Department at 0345 089009 to order a free replacement decal Apply the decal in the location shown 4 Inspect and tighten all parts regularly Replace any worn parts immediately 5 Keep children under the age of 12 and pets away from the exercise cycle at all times 6 The exercise cycle should not be used by persons weighing more than 250 pounds Misuse of this product may result in serious injury 7 Wear appropriate clothing when exercising do not wear loose cl
4. the Flywheel Cover 31 must be removed Using an adjustable wrench turn the Left Pedal 20 clockwise and remove it Next remove the indicated Screws 2 32 35 49 Turn the Left Crank Arm 66 to the position shown and slide off the Left Side Shield and the Flywheel Cover Next locate the Reed Switch 4 Turn one of the crank arms until the Magnet 33 is aligned with the Reed Switch Loosen but do not remove the indicated Screw 35 Slide the Reed Switch slightly closer to or away from the Magnet Retighten the Screw Turn the Crank for a moment Repeat until the console displays correct feedback When the Reed Switch is correctly adjusted re attach the left side shield flywheel cover and left pedal 72 WZ 25 EZ 2 lt 4 Al 12 HOW TO ADJUST THE DRIVE BELT The exercise cycle features a Drive Belt 1 that must be kept properly adjusted If the Drive Belt slips as you pedal it should be adjusted To do this the left side shield and the flywheel cover must be removed Refer to the instructions at the left and remove these parts N aK SN gt 5 x Locate the Drive Belt 1 To tighten the Drive Belt loosen the bottom M10 Nylon Locknut 44 and then tighten the upper M10 Nylon Locknut 44 slightly be careful not to overtighten the Drive Belt When the Drive Belt is properly adjusted tighten the lower M10 Nylon Locknut 44 Then re attach
5. wires Next look into the hole below the battery door and locate the small switch see drawing 2 Note It may be necessary to look into the hole and to the left side to find the small switch Slide the switch up or down to change the unit of measurement re attach the con sole with the four screws Attach the Handlebar 18 to the Handlebar Post 19 with two M10 x 22mm Button Head Bolts 55 and two M10 Lock Washers 61 Make sure that all parts are tightened before you use the exercise cycle To protect the floor from damage place a mat beneath the exercise cycle HOW USE THE PROFORM 890E HOW TO ADJUST THE SEAT For effective exer cise the Seat 8 should be at the proper height as you pedal there should be a slight bend in your knees when the pedals are at the lowest position To adjust the Seat first turn the Seat Knob 3 counterclockwise several turns to loosen it Next pull back the Seat Knob slide the Seat Post 9 to the desired height and release the Seat Knob Move the Seat Post up or down slightly until it locks into place Turn the Seat Knob clockwise to tighten it HOW TO ADJUST THE PEDALLING RESISTANCE To vary the intensi ty of your exercise the resistance of the pedals can be changed with the Resistance Knob 6 The arrows to the left of the Knob show which direc tion the Knob must be turned to increase or decrease the resistance As the resistance
6. Before the console can be operated a battery must be installed See assembly step 1 on page 5 Follow the steps below to operate the console 1 To turn on the power press the on reset button or simply begin pedalling The entire display will appear for two seconds the console will then be ready for use Note If a battery was just installed the power will already be on On Reset Button Select one of the three pacer programs or the manual mode To select one of the pacer programs repeatedly press m l ERE Program Indicator the program button The proz Program Button gram indicator i will show which program you have selected To select the manual mode press the program button until the program indicator disappears The programs will be selected in the following order program 1 Interval program 2 Aerobic program 3 Fat Burn manual mode Begin your workout If you selected the manual mode go to step 4 If you selected one of the pacer pro grams two Target Pace Actual Pace columns of bars will appear in the display The left column will show one bar showing that the target pace is 5 mph 8 kph The right column will show your actual pedalling pace Adjust your pedalling pace until only one bar appears in the right column Each time the target pace changes during the program adjust your pedalling pace to keep both columns at
7. HOW ORDER REPLACEMENT PARTS If you encounter any difficulties with this product or if you need to order replacement parts write or call the ICON Fitness Lifestyle Ltd office at P FORM 890 PERFORMANCE CYCLE ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Model No PFEVEX39680 West Yorkshire Serial No Class H C Fitness Product Leeds LS7 2AA Write the serial number in the Tel Country Code 0345 089009 space above for future reference Fax 0113 2411120 Please provide the following information when calling or writing The MODEL NUMBER of the product PFEVEX39680 The NAME of the product PROFORM 890 The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see the PART LIST on page 14 of this manual QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satisfac tion through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar West Yorkshire Leeds LS7 2AA CAUTION Read all precautions and instruc tions this manual before using U S E R S MAN UA L this equipment Keep this manual for future reference Part No 153559 RO399A Printed in China PROFOR
8. M is a registered trademark of ICON Health amp Fitness Inc 1999 890 PERFORMANCE CYCLE TABLE OF CONTENTS IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN eee dole dee dias Gece ee 4 25556526 gd bid oe R E RR OG oe EEE RSA TR ER ERE ea Pe a 5 HOW USE THE PROFORM 890E 2 71 7 8 HOW TO USE THE HAND PULSE MONITOR 11 MAINTENANCE AND 5 11 CONDITIONING GUIDELINES 1 7 2 13 PART LIST ied d hon deer batted 4 14 EXPLODED DRAWING 15 HOW TO ORDER REPLACEMENT PARTS Back Cover PART LIST Model PFEVEX39680 Key No Qty Description 49 Drive Belt M4 x 38mm Screw Seat Knob w Pin Reed Switch w Wire Console Resistance Knob w Cable M4 x 16mm Screw Seat Seat Post Seat Collar Seat Tube Spacer Spring Frame Flywheel Round Endcap Rear Stabiliser Foam Grip Handlebar Han
9. conds each in a repeating cycle Pulse This mode shows your heart rate when the pulse monitor is used HOW TO USE THE PULSE MONITOR on page 11 HOW THE PACER PROGRAMS OPERATE When you use a 4 pacer program two p columns of bars KPH 19 9 will appear the display The left play column represents a target pace and Actual Pace the right column shows your actual pedalling pace The target pace will change periodi cally during the program as the target pace changes simply adjust your pedalling pace to keep both columns at the same height Important The target pace is a goal pace Your actual pace may be slow er than the target pace especially during the first few months of your exercise program Be sure to exercise at a pace that is comfortable for you The three graphs on the console show how the tar get pace will change during the programs Each graph is divided into ten columns of bars Each column represents a two minute period and each bar represents a target pace of 5 mph 8 kph In graph P1 for example there is one bar in the farthest left column This shows that during the first two minutes of program P1 the target pace will be 5 mph 8 kph In the second column there are five bars This shows that during the second two minute period the target pace will be 25 mph 40 kph Each program will last for twenty minutes STEP BY STEP CONSOLE OPERATION
10. dcaps 25 at the front of the exercise cycle until the exercise cycle is level 11 The scan nii mode Repeatedly Mode 18 press the Arrow mode button until an arrow appears under ZOC the scan sym Butto bol When the scan mode is selected the console will display the speed time distance lap and calorie modes for 5 seconds each in a repeating cycle The speed time distance lap or calorie Mode mode Arrow L Repeatedly press the 2 mode button until an arrow appears below or above the desired mode symbol Make sure that there is not an arrow under the scan symbol To reset the display press the on reset button Turn off the power To turn off the power simply wait for about six minutes If the pedals are not turned and the console buttons are not pressed for six minutes the power will turn off automatically 10 HOW TO SELECT KILOMETRES OR MILES 7 The console can display distance and speed in either kilometres or miles If a KPH appears in the display dis tance and speed will be shown in kilometres if a KPH does not appear distance and speed will be shown in miles Battery Switch Door lt change the unit of measurement first remove the four screws attach ing the console see drawing 1 Lift the console a few inches and turn it over being careful not to pull on the
11. dlebar Post Left Pedal w Strap Right Pedal w Strap Pulley Right Side Shield Left Side Shield Adjustable Endcap Wheel Front Stabiliser Idler Wheel Axle Idler Wheel Bracket Flywheel Axle Flywheel Cover M4 x 25mm Screw Magnet Crank Bearing M4 x 16mm Washer Head Screw 608 Bearing Cable Clamp Pulse Grip Screw M6 Nut C Magnet Key No Qty NPNANNNHXANNHANNHANAFOHHAHANANHAHANANNH ANN 99 Description M10 x 45mm Button Head Bolt Idler Pulley Pulse Wire M10 Nylon Locknut Right Pedal Strap M10 Washer Handlebar Endcap Reed Switch Clip M6 x 16mm Self tapping Screw Left Pedal Strap Resistance Hook Clamp Nut Snap Ring M10 x 75mm Carriage Bolt M10 x 22mm Button Head Bolt 8 Nylon Locknut M8 x 43mm Hex Head Bolt M6 x 64mm Hex Head Bolt M8 Lock Washer 8 Flat Washer M10 Lock Washer Clamp Bolt Pulse Handlebar Pulse Grip 8 Axle Nut Left Crank Arm Right Crank Arm Crank Washer 5 16 x 1 25 Hex Bolt Crank Thrust Washer Eye Bolt Adjustment Bracket 1 4 Nylon Locknut 5 16 Small Push Washer M8 Washer Crank Cover User s Manual Caution Decal Sheet Warning Decal Sheet Note indicates non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important
12. e for you first find your age at the top of the chart ages are rounded off to the nearest ten years Next find the three numbers below your age The three numbers are your training zone The lowest number is the recommended 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 exercise at a rela tively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy 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 num ber in your training zone as you exercise 13 For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the h
13. he Left Crank Arm 66 Tighten the Right Pedal not shown clockwise into the Right Crank Arm not shown 6 Hold the Pulse Handlebar 63 near the Handlebar Post 19 as shown Connect the two Pulse Wires 43 to the two console wires making sure that the wires with tags are connected to each other see the inset drawing Carefully push the wires down into the Pulse Handlebar Attach the Pulse Handlebar 63 to the Handlebar Post 19 with two M10 x 22mm Button Head Bolts 55 and two M10 Lock Washers 61 Be careful to avoid pinching the wires HOW TO USE THE PULSE MONITOR The built in pulse monitor allows you to measure your heart rate at any time during your workouts You can measure your heart rate before you begin exercising while you exercise and again when you finish To use the pulse monitor first make sure that the power is on Next stop exercising rest both feet on the floor and place your hands on the metal con Inner tacts of the pulse Contact monitor Your palms must be resting on the inner contacts and your fingers must be touching the outer contacts Avoid moving your hands When your pulse is detected a heart shaped indicator in the display will flash After a moment three dashes will appear and your heart rate will be shown For the most accurate reading continue to hold the contacts for about 15 seconds Outer Contact PULSE MONITOR TROUBLE SHOOTING Do not squeeze the metal
14. ighest number in your training zone WORKOUT GUIDELINES Each workout should include three important parts a warm up training zone exercise and a cool down Warming up Begin each workout with 5 to 10 min utes of stretching and light exercise A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training zone exercise After warming up increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Cooling down Finish each workout with 5 to 10 minutes of stretching This will increase your flexibility and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan three work outs 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 make exer cise a regular and enjoyable part of your everyday life CAUTION Be sure to progress at your own pace and avoid overdoing it Incorrect or excessive train ing may result in injury to your health HOW ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch the Left Side Shield 24 and
15. nd serial number when calling The model number is PFEVEX39680 The ser ial number can be found on a decal attached to the PROFORM 890E see the front cover of this manual for the location of the decal Before reading further please familiarise yourself with the parts that are labelled in the drawing below Handlebars Console Seat Post Seat Knob Side Shield Pulse Monitor Resistance Knob Front Wheels RIGHT SIDE CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results WARNING Before beginning any exercise program consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burn ing and cardiovascular aerobic exercise 20 30 40 50 70 80 165 155 138 120 145 125 AEROBIC MAX FAT b p m FAT BURN To find the proper heart rat
16. nt Stabiliser 27 Hold the Front Stabiliser 27 against the saddle on the front of the Frame 13 Make sure that the Front Stabiliser is turned so the Wheels 26 are not touching the floor The Wheels should not touch the floor unless the exercise bike is tipped for moving Attach the Front Stabiliser with two M10 x 75mm Carriage Bolts 54 and two M10 Nylon Locknuts 44 3 Make sure that there are Round Endcaps 15 on the ends of the Rear Stabiliser 16 Hold the Rear Stabiliser 16 against the saddle on the rear of the Frame 13 with the square holes facing away from the saddle Attach the Rear Stabiliser with two M10 x 75mm Carriage Bolts 54 and two M10 Nylon Locknuts 44 4 Turn the Seat Knob 3 counterclockwise several turns to loosen it Next pull back the Seat Knob and insert the Seat Post 9 into the Frame 13 Slide the Seat Post to the desired height and release the Seat Knob Move the Seat Post up or down slightly until it locks into place Turn the Seat Knob clockwise to tighten it Press the Seat Collar 10 into the Frame 13 Next attach the Seat 8 to the Seat Post 9 with the three M8 Nylon Locknuts 56 and M8 Lock Washers 59 Note The M8 Nylon Locknuts and 8 Lock Washers may be pre attached to the bot tom of the Seat Identify the Left Pedal 20 there is an L on the Left Pedal for identification Using an adjustable wrench tighten the Left Pedal counterclockwise into t
17. othing that could become manual caught on the exercise cycle Always wear warnings and operating instructions athletic shoes for foot protection prior Gules Do not allow children on or around 8 The pulse monitor is not a medical device macnine Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse monitor is intended only or removed as an exercise aid in determining heart rate trends in general WARNING Before beginning this or any exercise program consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property dam age sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the innovative PROFORM 890E exercise cycle Cycling is one of the most popu lar and effective exercises for improving cardiovascu lar fitness and toning the body The PROFORM 890E blends advanced engineering with contemporary styling to let you enjoy the benefits of this exercise in the convenience and privacy of your home Please read this manual carefully before you use the PROFORM 890E If you have additional ques tions please call our Customer Service Department at 0345 089009 To help us assist you please mention the product model number a
18. the same height Follow your progress with the LED track and the seven monitor modes The LED track The LED track rep resents a dis tance of 0 25 kilometres or miles As you pedal the indi cators around the track will light one at a time until you have completed one lap A new lap will then begin
19. the left side shield the flywheel cover and the left pedal ASSEMBLY Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included allen wrench a phillips screwdriver and two adjustable spanners CA 1 As you attach the Handlebar Post 19 be careful not to pull on the Resistance Cable 6 If the Resistance Cable is pulled further out of the Frame 13 it will be difficult to push it back in The Handlebar Post will then be difficult to assemble and the resistance knob may not function properly Hold the Handlebar Post 19 near the Frame 13 as shown Feed the Resistance Cable 6 and the Reed Switch Wire 4 into the Frame and then slide the Handlebar Post into the Frame Be careful not to pinch the Resistance Cable or the Reed Switch Wire Attach the Handlebar Post with three M10 x 22mm Button Head Bolts 55 and three M10 Lock Washers 61 The Console 5 requires one 9 volt battery not included An alkaline battery is recommended Refer to the inset drawing Locate the battery door on the back of the Console Slide the battery door to the left and open it as shown Press a battery into the bat tery clip and insert the battery into the Console Close the battery door and slide it to the right 2 Make sure that there are Adjustable Endcaps 25 on the ends of the Fro
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