USER`S MANUAL
Contents
1. M10 x 100mm Screw 13 4 ASSEMBLY To hire an authorized service technician to In addition to the included tool s assembly assemble this product call 1 800 445 2480 requires the following tools Assembly requires two persons one Phillips screwdriver ES o Place all parts in a cleared area and remove the one adjustable wrench packing materials Do not dispose of the packing materials until you finish all assembly steps Assembly may be easier if you have a set of wrenches To avoid damaging parts do not use To identify small parts see page 6 power tools Left parts are marked L or Left and right parts are marked R or Right 1 Go to www proformservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call Customer Care see the front cover of this manual and register your product 2 Orient the Front Stabilizer 2 as shown Attach the Front Stabilizer 2 to the Front Frame 1 with two M10 x 100mm Screws 13 3 Orient the Rear Stabilizer 3 as indicated by the sticker make sure that the welded tubes are on the side shown Attach the Rear Stabilizer 3 to the Rear Frame 18 with two M10 x 100mm Screws 13 4 Orient the Rail Collar 6 as shown and slide it onto the Rail Pivot2. 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 specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind So
3. To adjust the right side reed switches you must first remove the right pedal and the right disc as described below See EXPLODED DRAWING B on page 27 Using an adjustable wrench turn the Right Pedal 11 counterclockwise and remove it Then using a flat screwdriver gently pry off the right Disc 23 Locate the two right side Reed Switches 22 Turn the Right Crank Arm 86 until a Magnet 109 is aligned with one of the right side Reed Switches Loosen but do not remove the two 8 x 12mm Flange Screws 28 Slide the right side Reed Switches 22 slightly closer to or away from the Magnet 109 and then retighten the 8 x 12mm Flange Screws 28 Turn the Right Crank Arm 86 for a moment Repeat these actions until the console displays correct feedback When the right side reed switch is correctly adjusted reattach the right disc and the right pedal 22 HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedal ing when the dual trainer is set up in the Recumbent mode even when the resistance is at the highest level the drive belt may need to be adjusted To adjust the drive belt you must first remove the left pedal the shield cover and the left shield as described below See EXPLODED DRAWING B on page 27 Using an adjustable wrench turn the left pedal clockwise and remove it Next remove the 8 x 16mm Flat Head Screws 66 from the Shield Cover 103 Using a flat screwdriv
4. TIME DIST CALORIES WATTS SPEED RPM TARGET As you pedal or row an indicator will appear below the Recumbent symbol or the Rower symbol to show which mode of the dual trainer is being used Rower Recumbent Indicator G TIME DIST X Note When you turn on the console an indica tor will appear below the Recumbent symbol by default If you are using the dual trainer in the Rower mode an indicator will appear below the Rower symbol as soon as the console detects the movement of the row handle Change the resistance of the pedals or the row bar as desired As you pedal or row change the resistance of the pedals or the row bar by pressing the Resistance increase and decrease buttons Note After you press the buttons it will take a moment for the dual trainer to reach the selected resistance level Follow your progress with the display The console has several displays that show the following workout information 17 Time This display shows the elapsed time Note When a workout is selected the display shows the time remaining in the workout instead of the elapsed time Distance Dist This display shows the distance you have pedaled in miles or kilometers or the distance you have rowed in miles or kilometers Calories This display shows the approximate number of calories you have burned Watts This display shows your power output in watts Speed This display shows your peda
5. A near the end of this manual If the Seat Rollers 92 squeak when moving on the Rail 5 apply a small amount of the included PTFE grease to a paper towel Spread a thin layer of grease evenly along the Rail Then wipe off any excess grease HOW TO ADJUST THE LEFT SIDE REED SWITCH If the console does not display correct feedback when the dual trainer is set up in the Recumbent mode the left side reed switch should be adjusted To adjust the left side reed switch you must first remove the left pedal and the left disc as described below See EXPLODED DRAWING B on page 27 Using an adjustable wrench turn the Left Pedal 10 clockwise and remove it Then using a flat screwdriver gently pry off the left Disc 23 21 Locate the left side Reed Switch 22 Turn the Left Crank Arm 85 until a Magnet 109 is aligned with the Reed Switch Loosen but do not remove the 8 x 12mm Flange Screw 28 Slide the left side Reed Switch 22 slightly closer to or away from the Magnet 109 and then retighten the 8 x 12mm Flange Screw 28 Turn the Left Crank Arm 85 for a moment Repeat these actions until the console displays correct feedback When the left side reed switch is correctly adjusted reattach the left disc and the left pedal HOW TO ADJUST THE RIGHT SIDE REED SWITCHES If the console does not display correct feedback when the dual trainer is in the Rower mode the right side reed switches should be adjusted
6. 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 or the row bar will automatically adjust to the resistance level pro grammed for the next segment The target speed settings for the Target Meter workout will be nia sn A shown by the target meter in the display The RPM meter will show your actual pedaling or rowing speed E CALORIES WATTS SPEED RPM TARGET RPM Meter As the target meter changes in height during the workout adjust your pedaling or rowing speed so that the same number of bars appears in both meters If your pedaling or rowing speed is slower than the current target speed an arrow will appear next to the RPM meter to prompt you to increase your speed if your pedaling or rowing speed is faster than the target speed an arrow will prompt you to decrease your speed IMPORTANT The target speed settings for the workout are intended only to provide a goal Your actual pedaling or rowing speed may be slower than the target speed settings especially during the first few months of your exercise program Make sure to pedal or row at a speed that is comfortable for you The display will show the time remaining in the workout If you stop pedaling or rowing for a few seconds the workout will pause and the time will flash in the display To resume th
7. Bracket 96 See the lower drawing Orient the Rail 5 as shown and slide it onto the Rail Pivot Bracket 96 Attach the Rail 5 with four M8 x 20mm Screws 15 and the Small Rail Plate 7 do not tighten the Screws yet Next attach the Rail Cover 6 to the Rail 5 and to the Rail Pivot Bracket 96 with two M6 x 20mm Screws 14 5 Attach the Rail Bracket 8 to the underside of the Rail 5 with four M8 x 20mm Screws 15 start all the Screws and then tighten them See step 4 Tighten the M8 x 20mm Screws 15 6 Orient the Seat Carriage 4 as shown Pull the Seat Knob 93 slide the Seat Carriage 4 onto the Rail 5 and then release the Seat Knob into one of the adjustment holes not shown near the front of the Rail 7 Attach the Rail Cap 82 and two Bumpers 65 to the Rail 5 with two M4 x 16mm Screws 84 two M5 x 20mm Screws 81 and two M6 Washers 34 start all the Screws and then tighten them 8 Locate the four M6 x 13mm Screws 95 in the lower end of the Backrest Frame 94 Insert the heads of the Screws into the slotted holes in the Seat Carriage 4 and then slide the Screws downward into the slots 9 Pull the Foot Plate Knob 49 raise the Foot Plate 68 to the position shown in the inset drawing and then release the Foot Plate Knob into the indicated hole in the Front Frame 1 10 10 Identify the Right Pedal 11 Using an adjustable wrench firmly tighten
8. W TO SET UP THE ROWER MODE Follow the instructions below to set up the dual trainer in the Rower mode 1 Attach the row bar Attach the row bar to the strap with the row bar clip see assembly step 11 on page 11 2 Raise the foot plate Pull the foot plate knob raise the foot plate and then release the foot plate knob into the hole in the front frame see assembly step 9 on page 10 3 Remove the backrest Remove the backrest from the seat carriage See assembly step 8 on page 10 Then slide the backrest onto the storage screws on the rear frame 4 Release the seat carriage Pull the seat knob on the seat carriage See assembly step 6 on page 9 and turn it counterclockwise The seat car riage will then slide freely along the rail Note If the front of dual trainer lifts off the floor while you are exercising with the dual trainer set up in the Rower mode first turn the Leveling leveling foot Foot beneath the rear frame so that it is tight against the rear frame Then turn both of the leveling feet beneath the rear stabilizer until the lifting motion is eliminated Leveling Feet HOW TO USE THE ROWER MODE Sit on the seat facing the foot plate Place your feet in the foot plate and adjust the straps to fit your feet Hold the row bar with an overhand grip Correct rowing form consists of three phases 1 The first phase is the CATCH Slide the seat forward until your knees are almost touch
9. YOUR FITNESS EQUIPMENT WITH AN EXTENDED SERVICE PLAN Your new fitness equipment is not an ordinary purchase it is an investment in your health and well being for years to come As the leading provider of manufacturers extended service plans ICON strives to protect your equipment and your future Please review the following service plans and find one that best fits your needs PREVENTIVE MAINTENANCE SERVICE PLANS aa e Includes an annual preventive check at your convenience no shipping required Bikes Syst Only manufacturer s defects as well as Li Pee si y 139 99 wear and tear on parts e Up to 5 years of coverage available STANDARD SERVICE PLANS Equipment Price 1 YearPlan 2YearPlan 3 Year Plan Features 0 00 to e Unlimited in home repairs 300 00 29 99 39 99 59 99 no shipping required 301 00 to e Covers parts and labor on all 1000 00 89 99 9119 99 149 99 manufacturer s defects as 1001 00t well as wear and tear on parts 00 to 2000 00 109 99 139 99 179 99 Up to 3 years of coverage available 2001 00 to 3000 00 179 99 209 99 239 99 To protect your fitness equipment today please call Customer Careat 1 800 677 3838 U I S 4 Or visit us onlineat WWW UtServ com UNIVERSAL TECHNICAL SERVICES BEFORE YOU BEGIN Thank you for selecting the new PROFORM DUAL TRAINER BIKE ROWER Cycling and rowing are effective exercises for increasing cardiovascular fit ness building endurance and toning
10. anual Mode When you use the dual trainer in the Recumbent mode you can change the resistance of the pedals with the touch of a button When you use the dual trainer in the Rower mode you can change the resistance of the row bar with the touch of a button As you pedal or row on the dual trainer the console will provide continuous exercise feedback Smart Workouts The console also offers twenty four smart workouts twelve workouts for the Recumbent mode and twelve workouts for the Rower mode Each workout automatically changes the resistance of the pedals or the row bar and prompts you to vary your pedaling or rowing speed while guiding you through an effective workout To use the manual mode see page 17 To use a smart workout see page 19 To use the user mode see page 20 Before using the console make sure that batteries are installed see assembly step 12 on page 12 If there is a sheet of plastic on the display remove the plastic HOW TO USE THE MANUAL MODE 1 Turn on the console To turn on the console press the On Reset but ton or begin pedaling or rowing The entire display will turn on for a moment the console will then be ready for use Select the manual mode When you turn on the console the manual mode will be selected automatically If you have selected a smart workout reselect the manual mode by pressing any of the Smart Workouts Apps buttons repeatedly until zeros appear in the display
11. e workout simply resume pedaling or rowing Follow your progress with the display See step 4 on page 17 When you are finished exercising the console will turn off automatically See step 5 on page 18 THE USER MODE The console features a user mode that allows you to select a unit of measurement for the dual trainer To select the user mode press and hold down the Recumbent Performance button for a few seconds until the user mode information appears in the display TIME DIST El amp E CALORIES WATTS SPEED RPM TARGET The console can show the distance and the Recumbent mode pedaling speed in either miles or kilometers FCC INFORMATION The display will show the selected unit of measure ment An E for English miles or an M for metric kilometers will appear in the display To change the unit of measurement press the Display button repeatedly Note When you replace the batteries it may be necessary to reselect the unit of measurement To exit the user mode press the On Reset button This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interfer
12. ence to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help FCC CAUTION To assure continued compliance use only shielded interface cables when connecting to computer or peripheral devices Changes or modifications not expressly approved by the party respon sible for compliance could void the user s authority to operate this equipment 20 MAINTENANCE AND TROUBLESHOOTING MAINTENANCE Inspect and tighten all parts of the dual trainer regularly Replace any worn parts immediately To clean the dual trainer 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 CONSOLE TROUBLESHOOTING Most console problems are the result of low batteries see assembly step 12 on page 12 for replacement instructions HOW TO GREASE THE ROLLERS See EXPLODED DRAWING
13. er gently pry off the Shield Cover Then remove all of the 8 x 16mm Flat Head Screws 66 and 8 x 25mm Screws 106 from the Right and Left shields 26 27 make sure to note which size of screw you remove from each hole Then gently remove the Left Shield Next loosen the Idler Screw 33 Then tighten the Belt Adjustment Screw 32 until the Drive Belt 38 is tight When the Drive Belt 38 is tight tighten the Idler Screw 83 Then reattach the left shield the shield cover and the left pedal EXERCISE GUIDELINES AWARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 35 or persons with pre existing health problems 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 165 155 145 145 138 130 125 120 115 140 130 125 115 Y 125 118 110 103 Y 110 105 95 90 vw 20 30 40 50 60 70 80 To find the proper intensity level find you
14. ew MB x 20mm Screw Rail Support Seat Rear Frame Main Wire Dual Reed Switch Wire Pulley Assembly Reed Switch Wire Disc Pillow Block MB x 56mm Screw Right Shield Left Shield 8 x 12mm Flange Screw Resistance Motor Console Idler Belt Adjustment Screw Idler Screw M6 Washer Pivot Screw Eddy Mechanism M8 Locknut Drive Belt Reed Switch Clamp 8 x 16mm Ground Screw Pillow Block Frame M8 x 32mm Screw Bungee Roller 52mm Roller Spacer 9mm Roller Spacer M8 Thin Locknut M8 x 125mm Bolt M8 Washer Foot Plate Knob M8 x 40mm Bolt 24 Key No Qty Model No PFRW5913 0 R0414A Description 48mm Roller Spacer 6mm Roller Spacer M8 x 90mm Bolt Strap Roller 19mm Roller Spacer 14mm Roller Spacer M8 x 72mm Bolt Bungee Strap Stabilizer Cap Rear Leveling Foot M10 x 60mm Bolt M10 Locknut Wheel Bumper 8 x 16mm Flat Head Screw Foot Strap Foot Plate Foot Frame Axle Foot Frame M6 x 15mm Screw M6 x 10mm Screw Storage Clip M8 x 15mm Screw Rear Frame Axle Thick Bushing Thin Bushing Rail Support Axle Storage Knob Large Rail Plate M5 x 20mm Screw Rail Cap Center Leveling Foot M4 x 16mm Screw Left Crank Arm Right Crank Arm Crank Arm Screw Crank Arm Cap M5 x 10mm Screw Seat Carriage Cover M6 x 12mm Screw Seat Roller Seat Knob Backrest Frame M6 x 13mm Screw Rail Pivot Bracket Rail Pivot Bracket Axle Handgrip Row Bar Cap Row Bar Clip Key No Qty Description Key No Qty Descr
15. ing your chest Pull the row bar until your hands are close to your feet 2 The second phase is the DRIVE Push backward using your legs Keep your back straight Lean back slightly at the hips not at the waist and begin pulling the row bar toward your chest Keep your elbows outward 3 The third phase is the FINISH Your legs should be nearly straight Continue to pull the row bar until your hands are even with your chest After the finish phase extend your arms forward and pull the seat forward using your legs Repeat moving through all three phases with a smooth fluid motion Remember to breathe normally as you row never hold your breath 14 HOW TO FOLD AND STORE THE DUAL TRAINER 1 Raise the foot plate Pull the foot plate knob raise the foot plate and then release the foot plate knob The dual trainer can be stored in a folded position to into the hole in the front frame see assembly step conserve space Store the dual trainer in a location 9 on page 10 IMPORTANT The foot plate where children cannot tip it Remove the batteries from must be raised when you fold the dual trainer the console when storing the dual trainer for extended or damage may occur to the foot plate periods 2 Remove the row bar if desired Remove the row Follow the instructions at the right to fold and store the bar from the row bar clip on the strap See assem dual trainer bly step 11 on page 11 Then insert the row bar into the storage c
16. iption 101 1 Shield Cover Plate 109 6 Magnet 102 2 8 x 12mm Screw 110 2 Leveling Foot Spacer 103 1 Shield Cover 111 1 Lock Knob 104 1 Motor Bracket 112 1 E clip 105 1 Console Bracket i User s Manual 106 2 8 x 25mm Screw Assembly Tool 107 2 M6 Locknut S PTFE Grease Packet 108 2 Foot Frame Cap 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 EXPLODED DRAWING A Model No PFRW5913 0 R0414A EXPLODED DRAWING B Model No PFRW5913 0 R0414A 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 To protect your fitness equipment with an extended service plan see page 4 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 a lifetime Parts and labor are warranted for one 1 year from the date of purchase
17. ling speed in miles per hour mph or kilometers per hour km h or your rowing speed in rows per minute rpm Scan When this display option is selected the upper section of the display will alternately show time and distance information the lower left section of the display will alternately show calories and watts information and the lower right section of the display will show speed information Resistance This display shows the TIME DST fey lt a selected resistance level in the upper 5 right section of the display for a few seconds whenever the resistance level is adjusted Note The console can show distance and Recumbent mode pedaling speed in either miles or kilometers To change the unit of measurement see THE USER MODE on page 20 When you turn on the console the de A scan display option will be selected automatically The word SCAN will appear in the display to show that the scan display option is selected hc A As you exercise TIME DIST the upper section E 1425 of the display will alternately show the elapsed time and the distance that you have pedaled or rowed the lower left section of the display will alternately show the number of calories you have burned and your power output in watts The lower right section of the display will show your pedaling or rowing speed men A 852 12 CALORIES WATTS SPEED RPM TARGET To exit the scan display option pres
18. lip on the rear frame 3 Remove the backrest if desired Remove the backrest from the seat carriage see assembly step 8 on page 10 Then slide the backrest onto the storage screws on the rear frame IMPORTANT If you choose not to remove the backrest you must adjust the seat carriage to the rearmost adjustment hole in the rail before you fold the dual trainer or damage may occur to the backrest and the console 4 Fold the dual trainer Fully loosen the lock knob on the rear of the dual trainer Next loosen and pull the storage knob grip the rail cap raise the rear frame into the storage position and then release the storage knob into the storage hole in the rail bracket HOW TO UNFOLD THE DUAL TRAINER To unfold the dual trainer pull the storage knob grip the rail cap lower the rear frame to the floor and then tighten the storage knob Then tighten the lock knob on the rear of the dual trainer Make sure to tighten the storage knob and the lock knob 15 CONSOLE DIAGRAM TIME DIST L an 2 143 55 S WATTS TE RPM TARGET vasse L DIS PLAY D SMART WORKOUT APPS rECUME L am e e E Sas S AQ 16 FEATURES OF THE CONSOLE The console offers a selection of features designed to make your dual trainer recumbent and rower workouts more effective and enjoyable M
19. me 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 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 the customer This warranty provides specific legal rights the customer may have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 356232 R0414A Printed in China 2014 ICON Health amp Fitness Inc
20. na E d ee ee ee EE EE Bie G de a aed 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 WARNING of this manual and request a free replacement decal Hee of this machine i may result in serious Apply the decal in the location shown Note The injury decal s may not be shown at actual size perte E all warnings and instructions Do not allow children on or around machine User weight must not exceed 300 Ibs 136 kgs This product should always be used on a level surface This product is not intended for therapeutic use Replace label if damaged illegible or removed Ti PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARN l NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your dual trainer before using your dual trainer ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product Il It is the responsibility of the owner to ensure that all users of the dual trainer are adequately informed of all precautions 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 dual trainer only as de
21. play will be reset HOW TO USE A SMART WORKOUT 1 Turn on the console To turn on the console press the On Reset but ton or begin pedaling or rowing The entire display will turn on for a moment the console will then be ready for use Select a smart workout When you select a Recumbent smart workout you must set up the dual trainer in the Recumbent mode for the console to provide accurate feedback see HOW TO SET UP THE RECUMBENT MODE on page 13 When you select a Rower smart workout you must set up the dual trainer in the Rower mode for the console to provide accurate feedback see HOW TO SET UP THE ROWER MODE on page 14 To select a smart workout press the desired Smart Workout Apps button repeatedly The name of the workout will appear in the display TIME DIST Q CALORIES WATTS SPEED RPM TARGET A few seconds after you select a smart workout the display will show the duration of the workout CALORIES WATTS SPEED RPM TARGET Begin pedaling or rowing to start the workout The smart workouts consist of several one minute segments One resistance level and one target speed rpm are programmed for each segment Whenever the resistance is about to change the resistance level will flash in the display for a few seconds The resistance of the pedals or the row bar will then automatically change to the resistance level programmed for the next segment 19 4 If the
22. r 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 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone 23 Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop O JON exercising and place E two fingers on your wrist as shown Take a p six second heartbeat count and multiply the
23. result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To 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 your everyday life PART LIST Key No Qty OONDARWNDY A MM MM E EKA Og A ON ERA K A A dd Description Front Frame Front Stabilizer Rear Stabilizer Seat Carriage Rail Rail Collar Small Rail Plate Rail Bracket Backrest Left Pedal Right Pedal Row Bar M10 x 100mm Screw M6 x 20mm Scr
24. s the Display button The upper section of the display will then show only dis tance information and the lower left section of the dis play will show only watts information If you press the Display button again the upper section of the dis play will show only time information and the lower left display will show only calories information CALORIES WATTS SPEED RPM TARGET 18 To select the scan mode again press the Display button repeatedly until the word SCAN appears in the display RPM Meter The RPM meter on the right side of the display provides a visual representation of your pedaling speed revolu tions per minute or your row ing speed rows per minute As you increase or decrease your pedaling or rowing speed bars will appear or disappear in the RPM meter TIME DIST 70 B rd 110 CALORIES WATTS SPEED RPM TARGET RPM Meter To reset the display press the On Reset button To pause the console stop pedaling or rowing When the console is paused the time will flash in the display To continue your workout simply resume pedaling or rowing When you are finished exercising the console will turn off automatically If the pedals do not move or the row bar is not pulled for a few seconds the time will flash in the display and the console will pause If the pedals do not move or the row bar is not pulled for a few minutes the console will turn off and the dis
25. scribed in this manual The dual trainer is intended for home use only Do not use the dual trainer in a com mercial rental or institutional setting Keep the dual trainer indoors away from moisture and dust Do not put the dual trainer in a garage or covered patio or near water Place the dual trainer 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 the dual trainer Inspect and properly tighten all parts regu larly Replace any worn parts immediately 10 11 12 13 14 Keep children under age 12 and pets away from the dual trainer at all times Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the dual trainer Always wear ath letic shoes for foot protection The dual trainer should not be used by per sons weighing more than 300 Ibs 136 kg Be careful when mounting and dismounting the dual trainer Always keep your back straight while using the dual trainer do not arch your back Do not attempt to pull the row bar when the dual trainer is set up in the recumbent mode see page 13 do not attempt to pedal the dual trainer when the dual trainer is set up in the rower mode see page 14 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 PROTECT
26. the Right Pedal 11 clockwise into the Right Crank Arm 86 Firmly tighten the Left Pedal 10 counter clockwise into the Left Crank Arm not shown 11 Attach the Row Bar 12 to the Strap 59 with the Row Bar Clip 100 11 12 The Console 30 can use four AA batteries not included alkaline batteries are recommended Do not use old and new batteries together or Battery alkaline standard and rechargeable batter Cover ies together IMPORTANT If the Console has been exposed to cold temperatures allow it to warm to room temperature before you insert batteries Otherwise you may dam age the console displays or other electronic components Remove the screw not shown from the battery cover on the back of the Console 30 Next remove the battery cover and insert batteries into the battery compartment Make sure to orient the batteries as shown by the diagram inside the battery compartment Then reattach the battery cover 13 After the dual trainer is assembled inspect it to make sure that it is assembled correctly and that it functions properly Make sure that all parts are properly tightened before you use the dual trainer Extra parts may be included Place a mat under the dual trainer to protect the floor 12 HOW TO USE THE DUAL TRAINER HOW TO MOVE THE DUAL TRAINER Stand behind the dual trainer and lift the rail cap until the dual trainer will roll on the wheels Carefully move the dual trainer
27. the body The DUAL TRAINER BIKE ROWER is designed to let you enjoy these effective exercises in the convenience and privacy of your home For your benefit read this manual carefully before you use the dual trainer If you have questions after Length 6 ft 7 in 201 cm Width 1 ft 9 in 63 cm 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 review the drawing below and familiarize yourself with the labeled parts Console Foot Plate Knob Seat Backrest Seat Knob Storage Knob Lock Knob Pedal Strap Wheel Foot Plate Strap Row Bar Storage Clip Backrest Storage Screws PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included OJ ad rm nna n M6 Washer M4 x 16mm M5 x 20mm M6 x 20mm M8 x 20mm 34 2 Screw 84 2 Screw 81 2 Screw 14 2 Screw 15 8 Li
28. to the desired location and then lower it to the floor HOW TO LEVEL THE DUAL TRAINER If the dual trainer rocks slightly on your floor during use turn one or both of the leveling feet beneath the rear stabilizer or turn the leveling foot beneath the rear frame until the rocking motion is eliminated Leveling Feet HOW TO SET UP THE RECUMBENT MODE Follow the instructions below to set up the dual trainer in the Recumbent mode 13 1 Remove the row bar Remove the row bar from the row bar clip on the strap See assembly step 11 on page 11 Then insert the row bar into the storage clip on the rear frame 2 Lower the foot plate Pull the foot plate knob lower the foot plate and then release the foot plate knob see assembly step 9 on page 10 3 Attach the backrest Insert the screws on the lower end of the backrest into the slotted holes in the seat carriage and then slide the backrest into place see assembly step 8 on page 10 4 Adjust the seat carriage Pull the seat knob on the seat carriage and turn it clockwise Slide the seat carriage to the desired position and then release the seat knob into an adjustment hole in the rail see assembly step 6 on page 9 HOW TO USE THE RECUMBENT MODE For effective recumbent exercise the seat carriage should be adjusted to the proper position As you pedal there should be a slight bend in your knees when the pedals are in the most forward position HO
29. www proform com Model No PFRW5913 0 Serial No Write the serial number in the space above for reference Serial Number Decal ACTIVATE YOUR WARRANTY To register your product and activate your warranty today go to www proformservice com registration CUSTOMER CARE For service at any time go to www proformservice com Or call 1 888 533 1333 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m MT Please do not contact the store 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference DUALTRAINER USER S MANUAL IF MAKE YOUR FITNESS GOALS A IFIT COM TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS LL iii a A I cet de Seedy aw aa de Dy vale es 3 BEFORE YOU BEGIN wicteandnwad H r Pawlet Lemna 40 9 ha AAA 5 PART IDENTIFIGATION GHART a 0 6196 vera oder eed RO RL 6 ASSEMBLY iaia Duna aed etn eddik her Pee Ee SORA A i oe ae eR we 7 HOW TO USE THE DUAL TRAINER 13 FGG INFORMATION uc ccc eee i ek ee e ae r Woe eed i Be Se ee eee 20 MAINTENANCE AND TROUBLESHOOTING varar vaner aranna r arrene narr nn rann ann 21 EXERCISE GUIDELINES smiid ster ae de a te r Par ye ae EEE aid oa ea Ree l 23 PART LIST ia ce nea eee Gea bek ekke E GERE bere GREG Gb er GRE Paar ce Raed 24 EXPLODED DRAWING LL 26 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANT Y pe meaa ee pe
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