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Owner`s Manual

1. HEART RATE INFORMATION CAUTION Before beginning any fitness program see your physician for a thorough examination Ask your physician about the appropriate target heart rate for your fitness level CHOOSE A WORKOUT Determine your level of fitness beginner intermediate or advanced s Determine your immediate goal endurance training cardio conditioning or weight loss If you are a beginner start with a cardio conditioning workout to gradually adjust your body to the demands of exercise Over a recommended eight week period you will increase your endurance and strength For all fitness levels plan to exercise at an appropriately challenging pace for 20 to 30 minutes a day Wear a chest strap to monitor your heart rate Supplement your plans with fitness workouts from the Precor web site www precor com The Precor web site also provides expert advice to help you reach your fitness goals MONITOR YOUR HEART RATE The SmartRate and heart rate displays provide visual cues that help you adjust your fitness routine to reach your goals Use these features to keep your heart rate within the target zones Wear a Chest Strap During a workout the heart rate features appear on the display when you wear a chest strap To receive an accurate reading the chest strap needs to be in direct contact with your skin After you put on the chest strap face the display console for a minimum of 15 seconds This allows the receiver in t
2. Be Fit maintain a healthy lifestyle changes easily Just touch My Profile at the home Lose Weight screen Your profile is then displayed and you can choose individual parts of your profile to change Push Performance challenge and improve your stamina Get Toned improve your muscle tone Touch Next to continue 8 Onthe My Profile screen review the information you have entered If Then touch All of the information is correct Save Some of the information needs to be Back or Edit changed Creating User Profiles Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual Choosing a User Profile Your fitness equipment can store user profiles for up to four different people Each person is represented by a different color Also a Guest profile is available Your visitors can choose the Guest profile if they want to use the equipment but it will not store their results Note SmartRate is not available when the Guest profile is selected EFX 447 245 64 To choose a user profile 1 Atthe home screen touch Change User 2 Onthe user list screen touch one of the buttons on the right side of the screen Cancel Change User Figure 37 User profiles Note The user profile you have selected remains active until someone chooses a different profile Changing Your Default Settings You must be signed in under your user profile to use this feature In addition to the
3. If you need to end your workout early simply touch Pause then Finish You will see a summary of what you have accomplished during the workout All of the metrics around the edges of the screen show your totals and averages for the entire workout and the progress graph remains in the center of the screen Choosing and Completing a Workout If you finish the workout normally you go through a short less intense cooldown stage after the workout itself This additional stage brings your heart rate down in a gradual controlled manner and helps prevent stiff sore muscles later After the cooldown stage the Workout Summary screen appears You can see the effect of the cooldown stage by touching View with Cool Down and View Workout Only Home Workout Summary Aerobic p Time Elapsed Calories 40 00 980 Total Distance giiBB aly ij al Average HR Avg Strides Min View With 1 0 Cool Down Figure 33 Workout Summary screen and View with Cool Down button 55 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Saving Your Workout You must be signed in under your user profile to use this feature At the workout summary screen you can save the workout you ve just finished so you can use it again later Your saved workout includes any intensity changes you make that last longer than 15 seconds as well as the actual total time Note You can save your workout only if
4. WELCOME TOA PRECOR Hre SON ERES AND ENERGY SERIES ELLIPTICALS FOR YOUR HOME GETTING STARTED PRECISION SERIES AND ENERGY SERIES ELLIPTICALS As you get to know your new Precor Elliptical Fitness Crosstrainer WARNING Read through ALL of the safety information EFX and your own fitness goals you ll use the advanced features in the Owner s Manual and make sure that the EFX is of the equipment more often To begin with though here s an easy properly connected to the electrical supply in your house way to start out before you use the EFX NOTE These instructions assume that your EFX has been completely installed and set up TO GET STARTED WITH YOUR NEW PRECOR EFX STEP 1 Turn the equipment on STEP 2 If the locking pin is engaged STEP 3 Hold one handrail and step release it onto the pedals STEP 4 Grasp handles firmly with STEP 6 Touch the QuickStart button both hands manual operation or the Go button start today s featured workout STEP 7 Use the control on the console to adjust the amount of resistance If the equipment includes a motorized CrossRamp adjustment use the control on the left to adjust the CrossRamp height and the control on the right for the resistance STEP 8 If you need to end your workout early touch Pause then Finish then Home Refer to your owner s manual for complete operational instructions and troubleshooting See reverse for important heart rate information
5. If necessary remove the wedge of packing material placed under the base frame EFX 200 Series Assembly Guide 10 2 Attach the bottle holder by inserting the tab into the slot in the console Attaching the Bottle Holder bracket Rotate the bottle holder approximately 45 degrees until tab is fully Locate the bottle holder inserted and then pivot it downward To attach the bottle holder 1 Remove the screw and console bracket end cap using a Phillips head screwdriver i Figure 20 Water bottle positioning 3 Install the end cap into the bottom of the tube and secure it using one Phillips head screw Note You may need to hold down the bottle holder while installing the end GERS cap as the end cap has slight interference and locks the bottle holder in place Figure 19 Remove end cap Figure 21 Replacing the end cap Completing the Assembly CAUTION The location of the On Off switch is beneath the cutout on the base frame Make sure the power switch is in the Off position Make sure the power cord is disconnected from its power source Connecting the Power Cord CAUTION Use the supplied power cord Do not remove or otherwise bypass the 3 prong plug with an adapter in order to use a nongrounded outlet Do not plug the EFX into a power transformer in an attempt to adjust the voltage requirements Failure to follow these instructions might damage the unit and will void the Precor Limited Warranty If an approp
6. The first available button is labeled Add User Touch this button to continue Note If no Add User button appears the equipment already has as many user profiles asit can store In this case if you want to create an additional profile you must either edit one of the existing profiles or delete it refer to Deleting User Profiles 61 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 62 3 Onthe User Name screen use the arrow and Shift 5 On the Select Gender screen use the up and down buttons to enter your name arrow buttons to confirm your gender then touch Next Scroll between letters 6 Onthe Enter Date of Birth screen use the arrow numbers and spaces use the Shift button to buttons to enter the date when you were born switch between upper and lower case Increase or decrease hold to scroll faster Move from one A gt character to another Move between day Touch Next to continue 1 gt month and year 4 Onthe Enter Weight screen use the arrow buttons E to enter your current weight When you have finished entering your birthdate touch Next Increase or decrease hold to scroll faster Move between est and units ilograms or 150 et Touch Next to continue 7 On the Select Focus screen use the up and down As you lose weight or if you want to change any of arrow buttons to select your workout focus your other profile information you can make your
7. Atthe Unit Preference screen use the up and down arrow buttons to select kilometers or miles then touch Next Unit Preference Figure 15 Unit selection 23 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 24 8 At the Equipment Settings screen review the information you have entered If Then touch All of the information is correct Save Some of the information needs to be Back or Edit changed Equipment Settings 6 1 14 12 00PM Miles Figure 16 Equipment Settings screen 9 Continue according to whether you want to set up the first user profile for this equipment If Then And touch You want to set upa Next Set up a profile refer user profile to Creating User Profiles You do not want to Skip Use the equipment as set up a user profile a guest right now Important If you do not set up user profiles now be sure to set them up as quickly as possible Anyone who uses this equipment regularly will need a user profile to track progress personal information and favorite workouts Measuring Your Heart Rate Precor cardio equipment can measure your heart rate in one of two ways e f you have a chest strap for use with a fitness watch for example the equipment can receive the heart rate signal the strap transmits e You can grasp the heart rate sensors on the handlebars When the equipment detects your heart rate the followi
8. Series equipment 5 years parts and wear items Energy Series equipment 3 years console 1year labor Coverage for options and accessories defined below Options Accessories Many options or accessories have components that are connected internally or mounted inside the electronic console The following guidelines determine the warranty for these components If the internal components are installed by the factory or by an authorized dealer as part of the original sale and delivery they have a warranty that is identical to the warranty of the equipment in which they are connected or mounted If the internal components are not installed by the factory or by an authorized dealer as part of the original sale and delivery they have a 90 day parts and labor limited warranty All components that are not internally connected have 90 day parts only limited warranty Satisfactory proof of purchase is required in all cases Precor Residential Equipment Limited Warranty Conditions and Restrictions This warranty is valid only in accordance with the conditions set forth below 1 4 5 The warranty applies to the Precor product only if a Itis serviced by a Precor certified technician b It remains in the possession of the original purchaser and proof of purchase is demonstrated c It has not been subjected to accident misuse abuse improper service or non Precor modifications d Claims are made within the wa
9. The following figures show the differences between the level settings on these different EFX models Gluteals 1 20 Quadriceps 1 12 19 20 LAILA Hamstrings 1 9 19 20 f Calves 1 6 16 20 lt a Figure 7 Muscle groups targeted by CrossRamp 400 series EFX models Gluteals 1 8 Quadriceps 1 8 Hamstrings 1 8 Calves 1 6 Figure 8 Muscle groups targeted by CrossRamp 200 series EFX models Getting Started Be sure to try different CrossRamp settings during your workout In addition to exercising different groups of muscles you may also find that certain settings adjust the performance of the EFX to your height and body geometry Note f your EFX is equipped with movable arms using them also exercises muscle groups in your arms and chest Note also that 200 series EFX models provide a more limited range of CrossRamp levels 15 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Using the Console Controls The figure and table on the following page show the main areas on the front surface of the console You can reach any menu setting control or feature of your equipment by using these areas 16 Figure 9 Controls and display areas Using the Console Controls Table 1 Console feature descriptions Area Purpose The display screen shows you what the equipment is currently doing and how you are using it As you work with the equipment
10. also helps you celebrate major milestones in your progress including some with actual miles or kilometers and keeps your workout history Choosing and Completing a Workout To make sure Preva follows the progress you make on your new fitness equipment 1 If necessary download the free Preva app from iTunes or the Apple App Store 2 Make sure that you are signed in to Preva At any time before you finish your workout connect your iPhone to your equipment Note before you begin your workout you will need to connect your iPhone data cable to the console refer to Connecting Your Apple Device 4 Check to make sure that the playback controls appear on the console indicating that your iPhone is properly connected At the end of the workout your workout information is uploaded automatically to your Preva account Your Goal Compass and your workout history are updated to include this workout Ww 59 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 60 Creating User Profiles When you first create your user profile you start by storing your personal information age weight gender and workout focus As you continue working out with the equipment it stores your progress and your workout preferences In other words your user profile allows the equipment to fine tune itself to your needs Your user profile allows you to do the following things e Use SmartRate
11. beginning any fitness program see your physician for a complete physical examination Il est conseill de subir un examen m dical complet avant d entreprendre tout programme d exercise Si vous avez des tourdissements ou des faiblesses arr tez les exercices imm diatement Important Safety Instructions DANGER Toreduce the risk of electrical shock always unplug the unit from the electrical outlet immediately after using and before cleaning WARNING Toreduce the risk of burns fire electric shock or injury take the following precautions Do not allow children or those unfamiliar with the operation of the equipment on or near it Do not leave children unsupervised around the unit Never leave the equipment unattended when it is plugged in Unplug the equipment from the power source when it is not in use before cleaning it and before acquiring authorized service When the equipment is not in use disconnect it by turning the power switch to the Off position and then remove the power plug from the power outlet Assemble and operate the equipment on a solid level surface Locate the equipment a few feet from walls or furniture Keep the area behind the equipment clear Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Never operate the unit if it is damaged not working properly when it has been dropped or has been dropped in water Return the equipment to a servi
12. improve your overall cardiovascular and respiratory fitness level maintain your heart rate between 70 and 85 of your maximum aerobic heart rate For the greatest benefits maintain your heart rate in either zone for 30 minutes or more at least three times a week CAUTION Your heart rate should never exceed 85 of your maximum aerobic heart rate or go above your target zone Diagram D Diagram D Heart Rate Target Zones 2 Maximum y 4 tk S v r High 5 g gt Moderate Warm up 20 25 30 35 40 45 50 55 60 65 70 75 Your Age COOL DOWN AFTER YOUR WORKOUT Cooling down is an important aspect of your workout because it helps reduce muscle stiffness and soreness by transporting excess lactic acid out of the working muscles Cooling down for at least three minutes helps provide a smooth transition that allows your heart rate to return to its normal non exercising state 20031 142nd Avenue NE P O Box 7202 Woodinville WA USA 98072 4002 www precor com P N 303170 111 2014 Precor Incorporated OWNER S MANUAL ff PRECOR D CISION Sen ASIA ES PH HAHEI HAE eS EFX 447 EFX 245 WELCOME TO A FOR YOUR HOME Important Safety Instructions When using the equipment always take basic precautions including the following e Read all instructions before using the equipment These instructions are written for your safety and to protect the unit e Before
13. models except the EFX 221 Two wheel covers EFX 200 Series Assembly Guide Assembling the Equipment Proper alignment and adjustment of the equipment is critical When you install fasteners leave room for adjustments Do not fully tighten the fasteners until you are instructed to do so The following figure identifies the major components of the equipment referred to in this manual Your equipment may look slightly different based on the model Console Bracket Stabilizer Base link Ace Adjustable Foot Frame Figure 1 Major components of EFX Beginning Assembly Note For easier access to the base frame lift the front of the EFX off the floor and place a wedge of packaging cardboard beneath its base To connect the base cable 1 Ask your assistant to hold the left stabilizer next to the base frame and attach it using four M8 x 20 mm hex head bolts and four M8 washers Partially tighten the fasteners Figure 2 Left stabilizer attachment 2 Ask your assistant to hold the right stabilizer with the cable protruding from 3 Connect the base cable You will hear a click when the cable is properly both ends next to the base frame attached Place excess cable inside the stabilizer frame Figure 4 Base cable connection 4 Attach the right stabilizer to the base frame using four M8 x 20 mm hex head bolts and four M8 washers Partially tighten the fasteners Figure 5 Stabilizer attachment Figu
14. or freight charges involved with repairs 6 Any labor costs incurred beyond the applicable labor warranty period Disclaimer and Release The warranties provided herein are the exclusive warranties given by Precor and supersede any prior contrary or additional representations whether oral or written ANY IMPLIED WARRANTIES INCLUDING THE WARRANTY OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE THAT APPLY TO ANY PARTS DESCRIBED ABOVE ARE LIMITED IN DURATION TO THE PERIODS OF EXPRESS WARRANTIES GIVEN ABOVE FOR THOSE SAME PARTS PRECOR HEREBY DISCLAIMS AND EXCLUDES THOSE WARRANTIES THEREAFTER Some states do not allow limitation on how long an implied warranty lasts so the above limitation may not apply to you PRECOR ALSO HEREBY DISCLAIMS AND EXCLUDES ALL OTHER OBLIGATIONS OR LIABILITIES EXPRESS OR IMPLIED ARISING BY LAW OR OTHERWISE WITH RESPECT TO ANY NONCONFORMANCE OR DEFECT IN ANY PRODUCT INCLUDING BUT NOT LIMITED TO A ANY OBLIGATION LIABILITY RIGHT CLAIM OR REMEDY IN TORT WHETHER OR NOT ARISING FROM THE NEGLIGENCE OF PRECOR OR ITS SUPPLIERS WHETHER ACTIVE PASSIVE OR IMPUTED AND B ANY OBLIGATION LIABILITY RIGHT CLAIM OR REMEDY FOR LOSS OF OR DAMAGE TO ANY EQUIPMENT This disclaimer and release shall apply even if the express warranty set forth above fails of its essential purpose Exclusive Remedies For any product described above that fails to conform toits warranty Precor will provide at their option
15. overall settings for the fitness equipment you can adjust the default workout duration assigned to your profile This duration is normally set to 30 minutes To change your user settings 1 Atthe home screen touch Settings 2 At the Settings screen touch My Settings 3 Use the up and down arrow buttons to make your adjustment then touch Save to return to the My Settings screen Creating User Profiles Deleting User Profiles You have to select a profile before you can delete it This helps prevent people from accidentally deleting each other s profiles To delete a user profile 1 2 At the home screen touch Change User Using the buttons on the right of the screen select the user profile you want to delete After you return to the home screen touch My Profile On the My Profile screen touch Delete Profile On the Delete Profile screen use the up and down arrow buttons to select Yes then touch Delete 65 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 66 Changing the System Settings When you first set up your equipment you entered the following information e Equipment model number e Date e Time e Units of distance kilometers or miles If you need to change these settings touch the Settings button at the home screen Note These settings affect all users For example if you set the distance units to kilometers everyone sees their wor
16. the workout Finish Time for workouts whose total distance is defined Segment Time time remaining in the current intensity segment of the workout Total Distance Distance Remaining for workouts whose total distance is defined Total Strides total number of strides completed Elevation Gain total for this workout 50 Types Available Strides Min current speed in strides per minute Avg Strides Min average speed for the whole workout in strides per minute Calories total for this workout Calories Min calories per minute Calories Hr calories per hour METs metabolic equivalents Watts Metric Types Available Heart Rate Current HR current heart rate Current Zone current SmartRate zone warm up moderate high or maximum Average HR average heart rate in this workout Max HR maximum heart rate in this workout Target HR target heart rate Time in Zone time elapsed in the current zone moderate and high zones only You can think of one MET as the amount of energy you use while sitting still based on your body weight If you re working out at three METs that s three times the energy you would use if you weren t moving Some personal trainers and medical professionals suggest tracking METs instead of calories because your MET target doesn t change as your weight changes Choosing and Completing a Workout If you want to see all of this information during y
17. turn around on the EFX Do not overexert yourself or work to exhaustion If you feel any pain or abnormal symptoms stop your workout immediately and consult your physician Appr Is for Safety Pier Cardiovascular Type Equipment Cardiovascular Equipment e CAN CSA IEC 60335 1 Household and similar Precor equipment has been tested and found to electrical appliances Safety comply with the following applicable safety standards Important Safety Instructions Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Grounding Instructions The equipment must be grounded If the equipment malfunctions or breaks down grounding provides a path of least resistance for electric current which reduces the risk of electrical shock The equipment is equipped with a power cord having an equipment grounding conductor and a grounding plug The plug must be inserted into an outlet that is properly installed and grounded in accordance with all local codes and ordinances Failure to properly ground the equipment could void the Precor Limited Warranty DANGER Improper connection of the equipment grounding conductor can result in a risk of electric shock Check with a qualified electrician or service person if you are in doubt as to whether the unit is properly grounded Do not modify the plug provided with the equipment If it does not fit the outlet get a proper outlet installed by a qualified ele
18. 0 00116 700 09 25 41 10 19 14 Figure 39 Error log 4 When you are finished viewing the error log touch Home 69 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 70 Maintenance It is important to perform the minor maintenance tasks described in this section Failure to maintain the equipment as described here could void the Precor Limited Warranty DANGER Toreduce the risk of electrical shock always unplug the equipment from its power source before cleaning it or performing any maintenance tasks Inspection Inspect the EFX before use Look and listen for loose fasteners Unusual noises worn or frayed power cords and any other indications that the equipment may be in need of service If you notice any of these obtain service Important If you determine that the EFX needs service make sure that the EFX cannot be used inadvertently Turn the unit Off insert the locking pin and then unplug the power cord from its power source Make sure other users know that the EFX needs service To order parts or to contact a Precor authorized service provider in your area refer to Obtaining Service Cleaning the Equipment Most of the working mechanisms are protected inside the covers However for efficient operation the EFX relies on low friction To keep the friction low the unit s rollers ramp foot pedals handlebars and covers must be as clean as possible Precor r
19. 9 De er below 28 33 20 39 35 or below 35 42 32 or below 39 or above 50 59 29 or below 29 36 5059 24orbelow 24 28 The test and analysis algorithm were developed by Dr Emily 22 or below 22 26 Cooper of Seattle Performance Medicine www spmedicine com Changing Settings and Metrics While You Work Out When you start a workout you select a pre defined program However in addition to changing the intensity of the workout you can change many of its other aspects You can also adjust the workout progress graph so that it displays the information you want to see You can make the following changes at any time e Workout selection between workouts that can be interrupted e Workout length e Information displayed on progress graph e Metrics displayed on screen e Metrics Scan all available metrics appear in sequence on the screen Choosing and Completing a Workout In addition if you are signed in under your user profile you can change the following Target heart rate except for heart rate controlled workouts SmartRate activation deactivation 47 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 48 Changing Your Workout Length 2 Usethe up and down arrow buttons to increase or The normal length of your workout the default decrease the length of your workout duration is preset to 30 minutes If you want to choose a different amount of time you ca
20. AR RS ed ti 2 IS AIO FR UU IVA SINUS ES RS an nee 2 Bal eyeyel lt aboatd a eaiece U o ala gamers crte treererr terre rt mnrrinre ter nan 2 FR GUM Ch FOOLS RS a te at it 2 HardWare RO UO Salle yy ER de date 3 Assembling the Equipment ssscssssssccsnsseeccnnnsseccnnsseecnnnsseecnsseeeenessssennnssseennass 4 PS SNM NS ASS ADI a ed ae a ee Le 4 Atracnhine the Console Brac Ot sem ennemie tateutn 6 Attaching the Movable Arms EFX 245 225 and 222 Models Only uu 8 Attaching BE CONSO re a el emo ne 9 Attaching the Bottle Folde RS RE anni nu 10 Completing the Assembly ccssssssccssssseccnnssecccnnsssecenssseenensssecnensseecenssssenenssseenes 11 Connecune the POWEr COM IAE ARR attente eus 11 bevelne te ER SR A eae Nel eee adie 11 Adjusting the Ramp EFX Models 222 and 221 Only ucts 12 Getting Started EFX 200 Series Assembly Guide Getting Started Thank you for choosing Precor For proper installation please read this guide thoroughly and follow the assembly instructions If you do not assemble the EFX according to these guidelines you can void the Precor Limited Warranty Obtaining Service Do not service the EFX except for maintenance tasks as described in the owner s manual For more information regarding customer support numbers or a list of Precor authorized service dealers visit the Precor web site at www precor com Installation Requirements CAUTION You will need assistance to assemble this unit DO NOT
21. Elapsed Time spent in target heart rate zone Time Remaining current segment Fitness Test Score Current Media Track Calories total Calories per minute Calories per hour METs Watts Use of touch sensitive heart rate grips or chest strap is required An Apple device is required I PRECOR Precor Incorporated 20031 142nd Ave NE P O Box 7202 Woodinville WA USA 98072 4002 1 800 347 4404 Precor is a registered trademark of Precor Incorporated Apple iPad iPhone iPod and iTunes are registered trademarks of Apple Inc Copyright 2014 Precor Incorporated Specifications subject to change without notice www precor com NOTICE Precor is widely recognized for its innovative award winning designs of exercise equipment Precor aggressively seeks U S and foreign patents for both the mechanical construction and the visual aspects of its product design Any party contemplating the use of Precor product designs is hereby forewarned that Precor considers the unauthorized appropriation of its proprietary rights to be a very serious matter Precor will vigorously pursue all unauthorized appropriation of its proprietary rights es EFX 447 245 Owner s Manual 303119 111 rev B en June 2014 WELCOME TO A PER ASSEMDIY Guiae eNENG E aE S MODELS 22 2222227277 FOR YOUR HOME Table of Contents Getting Started sise ss aean nas Rae ess Ale PS tie Rte ten 2 OT AIAN S LVICE R SR R
22. SA 98072 4002 1 800 347 4404 Precor is a registered trademark of Precor Incorporated Copyright 2014 Precor Incorporated Specifications subject to change without notice www precor com NOTICE Precor is widely recognized for its innovative award winning designs of exercise equipment Precor aggressively seeks U S and foreign patents for both the mechanical construction and the visual aspects of its product design Any party contemplating the use of Precor product designs is hereby forewarned that Precor considers the unauthorized appropriation of its proprietary rights to be a very serious matter Precor will vigorously pursue all unauthorized appropriation of its proprietary rights BS Energy Series EFX 200 Elliptical Assembly Guide 303162 110 rev B en April 2014
23. Sculpt Go QuickStart all My Profile LI H i Hi Mom Welcome back Ready to get moving Change User gt Figure 24 Go button Selecting a Workout from the Workout List Your fitness equipment has been programmed with a library of workout plans designed to help you meet your fitness goals The workouts are arranged by goal e Be Fit e Lose Weight e Push Performance e Get Toned e Go the Distance complete a distance run such as one mile or 5K e Fitness Test Note You choose one of the first four as your primary focus when you create your user profile refer to Creating User Profiles After that your focus is highlighted in the workout list and the workout assigned to the Go button is always a workout associated with that focus However you can always choose any workout no matter what your primary focus is Choosing and Completing a Workout To select a workout 1 Atthe home screen touch Workouts Workouts Suggested Workout QuickStart Settings Change User Figure 25 Workouts button 2 Use the up and down arrow buttons to select a focus 37 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 38 3 Touch Open to show the workouts available for that focus Touch Close to hide them again Select Workout Type Be Fit 8 workouts Lose Weight 4 workouts Push Performance 3 workouts Get Toned 4 workouts Figure 26 Work
24. able feet cannot compensate for extremely uneven surfaces 3 When the EFX is level tighten the lock nut 4 When you are finished adjusting the EFX place the unit on the floor and recheck that it sits evenly on the floor 11 EFX 200 Series Assembly Guide Adjusting the Ramp EFX Models 222 and 221 Only The EFX ramp incline can be set to one of three positions Low 15 degrees Medium 20 degrees or High 25 degrees If you are on the equipment dismount To adjust the ramp you can straddle the equipment with one foot on either side or stand to one side of it CAUTION To adjust the ramp you must be standing on the floor You cannot be standing on the equipment or the foot pedals Be aware of the position of the handrails and console when you are adjusting the ramp Be careful not to bump your head on the console when you stand up To adjust the ramp 1 Place one hand under the front of the ramp and one hand on the lever Pull the front of the ramp up and toward you while pulling the lever back and up This releases the ramp for adjustment Figure 24 Ramp adjustment 2 Carefully adjust the ramp to the desired height Important Before releasing your grip test the ramp by gently pushing it down with your hands to make sure that it has securely clicked into one of the incline positions The ramp should not move when tested 12 NPRECOR Precor Incorporated 20031 142nd Ave NE P O Box 7202 Woodinville WA U
25. and four minutes of rest 1 2 Interval Cycles d i D of one minute of intense exercise O and two minutes of rest Heart Rate Zone Es QO Quick bursts of intense exercise managed by the equipment to keep your heart rate at a high performance level 6 06 OC Choosing and Completing a Workout 43 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 44 Get Toned Workout Profile CrossRamp Resistance Glute Toner Gradually increasing intensity with an abrupt drop off designed to improve the shape of your thighs and gluteal muscles 6 6 Glute Toner Plus More intense workout targeting your thighs and gluteal muscles 6 6 Workout Profile Leg Sculpt Cycles of increasing intensity designed to define and strengthen your leg muscles CrossRamp Resistance Leg Sculpt Plus More intense version of the Leg Sculpt workout oe oe F ki e Note To provide the best possible results the equipment advises you to pedal backward during certain stages of these workouts Go the Distance This group of workouts allows you to set your preferred intensity levels for one of the following distances e 1Mile e 5K e 10K Note During these workouts the equipment does not modify workout intensity in any way Fitness Test The Fitness Test consists of stages that last between three and five minutes The
26. attempt assembly by yourself Follow these installation requirements when assembling the unit e Assemble the EFX near the location where you plan to use it and provide ample space around the unit Important Consult your owner s manual for proper placement of your equipment e Assemble the EFX on a solid flat surface A smooth flat surface under the EFX helps keep it level and a level EFX has fewer malfunctions e Open the box and assemble the components in the sequence presented in this guide If you plan to move the unit obtain help and use proper lifting techniques e Do not grasp any plastic part while lifting or moving the unit The plastic parts are not reinforced and they may break e Obtain assistance Ask another capable adult for assistance during the assembly process e Use your fingers or the appropriate tools to insert fasteners Proper alignment helps alleviate crossthreading Do not fully wrench tighten fasteners until instructed to do so Unpacking the Equipment The EFX is carefully tested and inspected before shipment The unit is shipped in two boxes Ask for help from one or more people to unpack and assemble the treadmill If any items are missing contact your dealer WARN NG Do not attempt to move the equipment by yourself Have at least one other person help you and use proper lifting techniques To unpack the equipment 1 Carefully cut and remove all plastic straps that secure the cover on the card
27. board box 2 Lift the cover upward and set it aside 3 Pull the cardboard or foam spacers away from the equipment and set them aside A Cutall plastic ties securing the equipment in place Remove and set aside the enclosed box and loose accessories 6 Remove the base frame assembly from the container and set it on the floor where you plan to assemble and use the equipment UT Required Tools e Wire cutter to cut plastic ties used during shipping e Rubber mallet EFX 245 225 and 222 only e inch or 13 mm socket wrench with extension e Phillips head screwdriver Hardware Kit not to scale The hardware kit shipped with this equipment contains the fasteners and other hardware components shown in the following table Before you begin assembly make sure that your hardware kit is complete If not please contact Precor Customer Support Table 1 Hardware Kit Contents Fasteners Hex head screw M8 x 20 mm Flat washer M8 Buttonhead screw M8 x 12 mm Lock washer M8 Buttonhead screw inch x 4 inch 32 inch hex key 5 mm hex key Double ended wrench Getting Started Quantity 8 Table 2 Additional Fasteners for all Models Except the EFX 221 Fasteners Quantity Buttonhead screw 2 M10 x 20 mm Flat washer M10 2 D Buttonhead 2 Flat washer M8 4 e Locknut M8 2 OL 6 mm hex key 1 Table 3 Additional Parts Bottle holder Two handlebar caps for all
28. cated on the back of the unit near the power cord connection Refer to the following figure to see the location of the switch Important When the unit is not being used turn it off Figure 3 Power switch location Using the Locking Pin The following figure shows how the pin looks when it is properly seated Your EFX is equipped with a pin and lanyard to lock its pedals and arms if it has moving arms in place To lock the EFX insert the pin securely into one of the holes just behind the rollers Important The locking spring loaded ball near the end of the pin must pass through both sides of the arm You should be able to feel it when it clicks into place Figure 4 Locking pin in use EFX Safety Features 11 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 When you want to use the EFX remove the pin from the hole and store it in the hole under the bottom of the ramp The following figure shows how the pin should look while the EFX is in use Figure 5 Locking pin in storage during a workout 12 Getting Started As you get to know your new Precor EFX and your own fitness goals you ll use the advanced features of the equipment more often To begin with though here s an easy way to start out Note These instructions assume that your equipment has been completely installed and set up WARNING Read through ALL of the safety information in this manual bef
29. ce center for examination and repair DANGER The unit must be connected to a properly grounded circuit refer to Grounding Instructions Keep the power cord and plug away from heated Surfaces Keep all electrical components such as the power cord and power switch away from liquids to prevent shock Do not operate the equipment where aerosol spray products are being used or where oxygen is being administered Do not use outdoors Maintain the equipment in good working condition Make sure that all fasteners are secure and the running belt is clean and running smoothly Do not attempt to service the equipment yourself except to follow the maintenance instructions found in this manual Never drop or insert objects into any opening Keep hands away from moving parts Use the equipment only for its intended purpose as described in this manual Do not use accessory attachments that are not recommended by the manufacturer as such attachments may cause Injuries Do not set anything on the handrails or hood Place liquids magazines and books in the appropriate receptacles Do not rock the unit Do not lean or pull on the console at any time Wear proper exercise clothing and shoes for your workout and avoid loose clothing Do not wear shoes with heels or leather soles Check the soles of your shoes and remove any dirt and embedded stones Tie long hair back Keep your body and head facing forward Never attempt to
30. ctrician 120 V Units Designated for North American Markets The unit must be connected to a grounded circuit The power outlet must have the same configuration as the plug No adapter should be used with this product Radio Frequency Interference RFD Federal Communications Commission Part 15 This fitness 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 The equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the owner s manual instructions may cause harmful interference to radio communications If the equipment does cause harmful interference to radio or television reception which can be determined by turning the unit off and on you are encouraged to try to correct the interference using one or more of the following measures Important Safety Instructions Reorient or relocate the receiving antenna for your TV radio VCR DVR etc Increase separation between the unit and the receiver TV radio etc Connect the equipment into a different power outlet on a dedicated circuit different from the one used by the receiver TV radio etc No other appliance should be plugged into the same power outlet as the equipment Consult an experienced radio TV technic
31. e can also hold an iPad iPhone or iPod device If you connect your device to the console you can use the console s headphone connector and playback controls to listen to your audio more conveniently without risk of dropping your device during your workout If you have the Preva mobile app installed on your iPhone you can also upload the your workout results to your Preva account Tip If you are using a different mobile device that has a USB charging cable you can charge your device by connecting it to the console However the console s playback controls and headphone connector work only with Apple devices Using the Console Controls To connect your device to the display console 1 Gently open the access cover on the back of the console as shown in the following figure Figure 11 Opening the access cover Feed the USB connector on your device s data and charging cable through the opening in the reading tray 19 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 20 3 Insert the USB connector into the jack on the back of the console as shown in the following figure r Close the access cover Plug the other end of the cable into your device 6 Feed any excess cable through the opening in the reading tray Pa Figure 12 USB connector positioning Setting Up Your Equioment After the console is installed it needs the following information to wo
32. ecommends the EFX be cleaned before and after each workout to remove dust dirt water and sweat Use mild soap and water to dampen a soft cloth and wipe all exposed surfaces CAUTION Do not use any acidic cleaners Doing so will weaken the paint or powder coatings and void the Precor Limited Warranty Never pour water or spray liquids on any part of the EFX and remove any accumulated sweat from the EFX after use Allow the EFX to dry completely before using it again Frequently vacuum the floor around the unit to prevent the accumulation of dust and dirt which can affect the smooth operation of the unit Use a soft nylon scrub brush to clean the foot pedals Maintenance Storing the Chest Strap Store your chest strap in a place where it remains free of dust dirt and moisture such as in a closet or drawer Be sure to protect the chest strap from extremes in temperature Do not store it in a place that may be exposed to temperatures below 32 F O C To clean the chest strap use a sponge or soft cloth dampened in mild soap and water Dry the surface thoroughly with a clean towel Long Term Storage When the equipment is not in use for any length of time turn it off Make sure that the power cord is unplugged from its power source and is positioned so that it will not become damaged or interfere with people furniture or other equipment 71 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Man
33. equential damages so the above limitation might not apply This warranty gives you specific legal rights and you may also have other rights which vary state to state Effective 31 March 2014 P N 303218 101 75 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Notes 76 EFX 447 EFX 245 Elliptical Fitness Crosstrainers Product Specifications Frame Powder coated steel Regulatory Approvals FCC ETL Product Features Saved Custom Workouts Variable Stride Geometry Heart Rate Telemetry chest strap Capacitive Touch Display Heart Rate Touch Sensors Convertible Handlebars Apple Compatible Full EFX 447 only Audio Control QuickStart USB Device Charging SmartRate USB Software Upgrades User Profiles 4 plus Guest ae Workouts BeFit Tinterval 2A Interval aA Interval Total Body interval Rolling Hills Mountain Peaks Hil climb Heart Rate Cardio Aerobic Fat Burner Heart Rate Fat Burn eR interval Heart Rate Zone Glute Toner Plus eg Sculpt beg Sculpt Plus SK 0K QuickStart Manual Metrics Available CrossRamp Strides per Minute average CrossRamp graph Elevation Gain Resistance Heart Rate current Heart Rate average Heart Rate max graph Heart Rate target Heart Rate graph SmartRate Current heart rate zone Distance Remaining Time
34. equipment prompts you to choose the CrossRamp setting you want to use before the test begins Then at each successive stage of the test the workout becomes more intense and the equipment increases your target heart rate After you complete the test the equipment displays your score Choosing and Completing a Workout The treadmill ends the test prematurely if either of the following things happen e The treadmill cannot detect your heartbeat e Your heart rate exceeds 85 of your maximum safe rate for 15 seconds or more e Your heart rate changes too quickly e You stop pedaling Important For best results sit and rest for at least five minutes before you take the test After the warm up stage of the test you cannot adjust the CrossRamp or resistance levels To see how your performance level increases with exercise over time try taking the fitness test as soon as possible after you install the equipment Then as you keep working out take the fitness test from time to time and watch your results improve 45 46 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Refer to the following two tables to compare your Table 4 Cardio Respiratory Fitness Score Category fitness level to typical levels for your age and gender Men Table 3 Cardio Respiratory Fitness Score Category Fitness Category Fitness Category Years Fitness Age in Medium High Fitness Years Fitness 503
35. he console to recognize the signal from the chest strap 1 Carefully dampen the back of the strap with tap water Diagram A IMPORTANT Do not use deionized water It does not have the proper minerals and salts to conduct electrical impulses 2 Adjust the strap and fasten it around your chest The strap should feel snug not restrictive Diagram B 3 Make sure that the chest strap is right side up lies horizontally across your chest and is centered in the middle of your chest Diagram C Diagram C Diagram A Diagram B When these steps are complete you are ready to view your heart rate Touch Sensitive Handrail Grips Several Precor products incorporate touch sensitive heart rate grips on the handrails If you prefer to use the touch sensitive handrail grips use both hands Make sure both hands are moist not dry and avoid grasping the sensors too tightly Note For the best heart rate monitoring results wear a chest strap SMARTRATE FEATURES When you begin an exercise session a blinking segment in the SmartRate display appears if you entered your age during the setup phase The blinking segment indicates the current zone of your heart rate The calculation used for the heart rate target zone is your maximum aerobic heart rate 207 your age x 0 67 multiplied by a percentage For the ideal weight loss range your heart rate should remain between 55 and 69 of your maximum aerobic heart rate To
36. hile MOU V OFC OUT armia N 47 Finishing Your VV OGKOUL scent ne nt 55 Saving Your Workout armee 56 Checking Your Weekly Progress 58 Tracking Your Progress with Preva 59 Creating User Profiles ssssccsssssssssssseecessnnnss 60 Choosing a User Profile 64 Changing Your Default Settings 65 Deleting User Profiles 65 Changing the System Settings 66 Retrieving System Information 68 Displaying the Error Log nessscrsccrenreene 69 Maintehance sis constats cena 70 IS D COR E NN 70 Cleaning the Equipment cece 71 Storing the Chess tab nn 71 LOS TermS orages nee 71 Table of Contents Precor Residential Equipment Limited Warranty Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 10 EFX Safety Features The Elliptical Fitness Crosstrainer EFX is equipped with certain items that when used properly help sustain a safe and enjoyable workout These items include e Locking pin e Power switch Important Before exercising review the Important Safety Instructions found at the beginning of this manual Location It is important to keep the area around the equipment open and free from encumbrances such as furniture or other fitness equipment For user safety and proper maintenance be sure to allow three feet one meter of space on all sides of the equipment Turning the Unit On and Off To turn the unit on and off use the power switch lo
37. ian for help WARNING Per FCC rules changes or modifications not expressly approved by Precor could void the user s authority to operate the equipment Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Canadian Department of Communications This digital apparatus does not exceed the Class B limits for radio noise emissions from digital apparatus set out in the Radio Interference Regulations of the Canadian Department of Communications Le pr sent appareil num rique n met pas de bruits radio lectriques d passant les limites applicables aux appareils num riques de la class B prescrites dans le R glement sur le brouillage radio lectrique dict par le minist re des Communications du Canada ATTENTION Haute Tension D branchez avant de r parer Obtaining Service You should not attempt to service the equipment except for maintenance tasks as described in this manual The equipment does not contain any user serviceable parts that require lubrication For information about product operation or service see the Precor web site at www precor com Should you need more information regarding customer support numbers or a list of Precor authorized service centers visit the Precor web site at www precor com For future reference write the model number equipment serial number console serial number and date of purchase for your unit in the space provided Model number Equ
38. igure 9 Right stabilizer attachment Assembling the Equipment 6 Attach the opposite side of the console bracket to the left stabilizer using the three remaining M8 x 12 mm buttonhead screws and M8 lock washers Fully tighten all six console bracket fasteners using the 5 mm hex key Fr CE O 20 f Figure 10 Left stabilizer attachment 7 Install the plug over the hole in the console bracket Note Use a rubber mallet to tap the plug gently into place Figure 11 Replace the plug EFX 200 Series Assembly Guide 8 Attaching the Movable Arms EFX 245 225 2 Use the rubber mallet to tap the cap gently into place over the fasteners and 222 Models Only Important If your EFX is a 245 225 or a 222 model you will need to attach the movable arms If your EFX is a 221 model please skip the following procedure The movable arms are positioned as shown in the following figure Figure 14 Attach moving arm cap 3 Attach the handlebar to the lower link arm using one M8 x 50 mm buttonhead screw two M8 washers and one M8 locknut Fully tighten the fasteners using the 5 mm hex key and double ended wrench Figure 12 Movable arm positioning To attach the right moving handlebar 1 Slide the handlebar pivot joint onto the stabilizer axle use a rubber mallet to tap it into place if needed Secure the handlebar using one M10 x 20 mm buttonhead screw and one M10 washer Fully tighten the fas
39. ipment serial number Console serial number Date purchased The equipment serial number is located on the rear stabilizer bar just below the power switch Figure 1 EFX serial number label position Important Safety Instructions The console serial number is located inside the USB connector compartment on the back of the console You will need to open the cover of this compartment to see the number Figure 2 Console serial number label position Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Table of Contents Important Safety Instructions mm 1 Safety Approvals for Cardiovascular EGU MICE Cc Er de 3 Grounding INStruUctionS aan nn Radio Frequency Interference RFI 5 Obtaining SMILE eet nr 6 EFX Safety Features mmmmmnnnnemmmmnnnnnnnn 10 LOCO enira ec 10 Turning the Unit On and OF 10 Usine th Locking Pins 11 Getting Started sssssnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnna 13 Using Cross RAMP sine 14 Using the Console Controls ssmmmmnnnn 16 Connecting Your Apple Device voces 19 Setting Up Your Equipment 21 Measuring Your Heart Rate mn 25 CIS INeES MALTR ATOS SR ns 27 Getting Accurate Heart Rate Readings 29 Setting Your Target Heart Rate 31 Troubleshooting Heart Rate Readings 32 Choosing and Completing a Workout 000 33 Choosing a Workout 35 Available Workouts seese 39 Changing Settings and Metrics W
40. it lasted five minutes or more You cannot save your workout under any of the following conditions e You worked out for less than five minutes e You have changed between a distance workout such as a 10K run and a timed workout in either direction e You were using a heart rate controlled workout or taking a fitness test You can t store your current heart rate or fitness level To save your workout 1 Touch Save Workout Home Workout Summary Aerobic Time Elapsed 40 00 Total Distance Avg Strides Min 120 Figure 34 Save Workout button 56 580 Average HR View With Cool Down 2 Atthe Name Your Workout screen use the Shift and arrow buttons to enter a name for this workout Scroll between letters numbers and spaces use the Shift button to switch between upper and lower case Move from one A lt gt character to another Note If you prefer not to name the workout you can also leave the default name of Favorite number where number is a single digit 3 When you have finished specifying the name touch Save Choosing and Completing a Workout To use a saved workout again 1 If necessary switch to your own user profile refer to Choosing a User Profile At the home screen touch My Workouts Note Your saved workouts are listed in the order in which you last used them with the most recent workout first Use the up and down arrow buttons to select a w
41. kout distances in kilometers To correct the model number 1 Atthe Settings screen use the up and down arrow buttons to select Model then touch Edit 2 Atthe Set Model screen use the up and down arrow buttons to select the model you have then touch Save To change the date 1 At the Settings screen use the up and down arrow buttons to select Date then touch Edit 2 Atthe Set Date screen use the arrow buttons to enter the current date Increase or decrease hold to scroll faster Move between day EI lt gt month and year When you have finished entering the date touch Save To change the time 1 Atthe Settings screen use the up and down arrow buttons to select Time then touch Edit 2 Atthe Set Time screen use the 12 Hour 24 Hour button and the arrow buttons to enter the current time Increase or decrease hold to scroll faster t 12 ae between 5 Qa ours minutes an AM PM When you have finished entering the time touch Save Changing the System Settings To switch between kilometers and miles 1 Atthe Settings screen use the up and down arrow buttons to select Distance Units then touch Edit 2 Atthe Set Unit Preference screen use the up and down arrow buttons to select kilometers or miles then touch Save 67 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 68 Retrieving System Information If you ever need to contac
42. lled workouts These bars scroll from right to left as your workout continues The line above the bars shows the Segment Time Calories oy entire length of your workout and your current position 0 30 290 in it Change Time Options Aerobic Current HR 145 Pause Total Distance 2 0 Strides Min SmartRate Figure 32 Progress graph with heart rate and strides per minute SPM lines Choosing and Completing a Workout 53 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 54 Changing Your Mind During Your Workout As your workout continues you might find that you d rather be doing a different workout than the one you originally selected If so you can switch from one workout to another without stopping The actual results of your combined workout will be saved in your profile and you can save the mixed workout to use it again later refer to Finishing Your Workout Note You can t change to a heart rate workout or a fitness test and you can t change from a fitness test to another workout To change a workout in progress 1 Touch Options 2 Onthe Options screen touch Change Workout 3 Select anew workout from the workout list then touch Start Note If you want to use one of the workouts you have completed recently touch Recent Workouts Use the up and down arrow buttons to select the workout you want then touch Start Finishing Your Workout
43. m the chest strap If you use the touch sensitive grips be sure to grasp them securely but not tightly use a loose cupping hold on both sides You may need to wait for 15 to 20 seconds before your heart rate is displayed Important The touch sensitive grips work well for most people However because of their body chemistry or erratic heartbeats a few people cannot use the grips If this applies to you a chest strap may provide better results However do not grasp the touch sensitive grips while wearing a chest strap using both at the same time can cause erratic heart rate readings Setting Your Target Heart Rate You must be signed in under your user profile to use this feature Once you have set your target heart rate some of the built in workouts can help you stay at that heart rate for your entire exercise session Important You cannot change your target heart rate during a heart rate controlled workout Also your heart rate setting is not saved along with your workout To set your target heart rate 1 During your workout touch Options 2 Atthe Options screen touch Change Target HR Measuring Your Heart Rate 3 At the Set Target Heart Rate screen use the up and down arrow buttons to adjust your target heart rate As the rate changes the corresponding SmartRate zone for your age appears next to it Set Target Heart Rate Figure 22 Set Target Heart Rate screen When you have finished setting yo
44. n do that after you have started your workout Change Duration To change the length of your current workout 1 Atthe main workout screen touch Change Time Your workout is 50 complete Change Time Options Aerobic EE Segment Time Calories 0 30 290 Figure 29 Change Duration screen Total Distance tHE Current HR 2 0 a 3 Touch Save to return to the main workout screen Note Touching Back instead of Save returns you Strides Min SmartRate f to your workout without saving the changes Figure 28 Change Time button Changing the Workout Display While you are working out you can choose different measurements of your progress or metrics as shown in the following figure and table Simply touch the button next to the measurement you want to change Note If you are signed in under your user profile the equipment will save your display settings and metrics selections for the next workout even if you don t save your workout Choosing and Completing a Workout Time Remaining 10 00 Time Elapsed 20 00 Segment Time Figure 30 Time measurement selection 49 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 Table 5 Workout metrics Metric Workout Time Achievement Metric Speed Types Available Time Elapsed the amount of time you ve been exercising during this workout Energy Use Time Remaining the amount of time left in
45. ng things happen e The heartbeat indicator icon begins to flash e After afew seconds the console displays your current heart rate e If SmartRate is on a second heartbeat icon appears over your current heart rate zone refer to Using SmartRate Measuring Your Heart Rate Before you start working out make sure you know your maximum heart rate Then as you work out be sure to reduce the intensity of your exercise if you reach or exceed that number CAUTION Your heart rate should never exceed 85 of your maximum heart rate You can use the following formula provided by the American College of Sports Medicine to figure out your maximum heart rate Maximum heart rate 207 your age x 0 67 Your typical target heart rate is 70 of your maximum rate 25 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 26 The following graph shows how your effective heart rate ranges vary with your age Heart Rate Target Zones 190 160 Your Heart Rate gt 20 25 30 35 40 45 50 55 60 65 70 75 Your Age Figure 17 Heart rate target zones Maximum On the Workout List you can find several heart rate workouts refer to Available Workouts These workout courses automatically manage your heart rate at a target level based on your age By monitoring your heart rate and making changes to the equipment s settings as you exercise the workouts keep your heart rate
46. one of the following 1 repair 2 replacement or 3 refund of the purchase price Precor Limited Warranty service may be obtained by contacting the authorized dealer from whom you purchased the item Precor compensates Servicers for warranty trips within their normal service area to repair equipment at the owner s location You may be charged a trip charge outside the service area THESE SHALL BE THE SOLE AND EXCLUSIVE REMEDIES OF THE BUYER FOR ANY BREACH OF WARRANTY Precor Residential Equipment Limited Warranty Exclusion of Consequential and Incidental Damages PRECOR AND OR ITS SUPPLIERS SHALL HAVE NO OBLIGATION OR LIABILITY WHETHER ARISING IN CONTRACT INCLUDING WARRANTY TORT INCLUDING ACTIVE PASSIVE OR IMPUTED NEGLIGENCE AND STRICT LIABILITY OR OTHERWISE FOR DAMAGE TO THE EQUIPMENT PROPERTY DAMAGE LOSS OF USE REVENUE OR PROFIT COST OF CAPITAL COST OF SUBSTITUTE EQUIPMENT ADDITIONAL COST INCURRED BY BUYER BY WAY OF CORRECTION OR OTHERWISE OR ANY OTHER INCIDENTAL SPECIAL INDIRECT OR CONSEQUENTIAL DAMAGES WHETHER RESULTING FROM NONDELIVERY OR FROM THE USE MISUSE OR INABILITY TO USE THE PRODUCT This exclusion applies even if the above warranty fails of its essential purpose and regardless of whether such damages are sought for breach of warranty breach of contract negligence or strict liability in tort or under any other legal theory Some states do not allow the exclusion or limitation of incidental or cons
47. or set your target heart rate to help ensure you get the cardiovascular workout you want e Receive workout suggestions based on your own fitness focus e Save favorite workouts and use them again later e Set your own default workout duration and display settings e Automatically see accurate calorie use estimates based on your age e Track your progress throughout the week Note Some features of the equipment are available only if you are signed in under your user profile Those features are identified with a user profile symbol in this guide The equipment can store profiles for up to four people Each profile has a unique color and a unique name you can enter your own name or leave the User number name that the equipment first assigns to your profile When you select your profile later the equipment addresses you by name and all of the screens are accented in your color You can change your profile information by touching the My Profile button at the home screen Suggested Workout Figure 36 Home screens for all user profiles Note In addition to the four user profiles a Guest profile is always available While you use the Guest profile the equipment does not store settings results or workouts Creating User Profiles To create a profile 1 2 At the home screen touch Change User On the user list screen the buttons on the right show the names of user profiles that have already been created
48. ore you use the equipment To get started with your new EFX 1 Turn the equipment on if necessary 2 Ifthe locking pin is engaged release it refer to Using the Locking Pin 3 Hold one handrail and step onto the pedals 4 Grasp the handlebars securely 5 Touch one of the following buttons Go to start the suggested workout QuickStart Getting Started Use the motion controls to adjust the intensity of your workout The control on the left adjusts CrossRamp height and the control on the right adjusts resistance Figure 6 Motion controls If you need to end your workout early touch Pause then Finish and finally Home 13 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 14 Using CrossRamp CrossRamp is a Precor technology that helps you get more out of your EFX As you select different CrossRamp settings the angle of the roller ramp changes while your body remains in a biometrically correct position In addition to increasing the intensity of your workout higher CrossRamp settings change the motion of your feet and legs bringing additional focus to your quadriceps and gluteal muscles The following two figures show how the different CrossRamp settings target different muscle groups in your lower body Note On 400 series EFX models the CrossRamp range is available as a larger number of smaller level changes than those available on 200 series models
49. orkout then touch Start Note The duration and total distance of a saved workout cannot be changed 57 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 58 Checking Your Weekly Progress You must be signed in under your user profile to use this feature To see how much progress you ve made each week touch the My Stats button on the home screen This button takes you to the My Stats screen where you can see the following weekly totals e Workouts completed e Distance covered e Time hours and minutes completed e Calories burned My Stats Figure 35 My Stats screen Touch Home to return to the home screen To track your progress over more than one week and to coordinate your workouts on this equipment with your other forms of exercise connect to Preva before each workout refer to Tracking Your Progress with Preva Using Preva you can manage all of your exercise toward a single weekly goal and track your lifetime progress as well Note Each week starts on Monday and ends on Sunday Tracking Your Progress with Preva Preva is a free cloud based service from Precor that tracks all of your exercise at home at the gym or outdoors to help you stay focused on your fitness goals Through your iPhone device and Preva equipped Precor fitness equipment Preva tracks all of your workouts and lets you know whether you re on track ahead or behind your goals It
50. orkouts on different days By keeping your muscles guessing you ll keep your energy use up promoting faster weight loss and better conditioning 33 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 34 The workouts on your Precor fitness equipment are organized by goal Under each goal there are workouts of different types which provide different benefits Interval workouts help exercisers improve strength endurance aerobic fitness and anaerobic fitness They alternate between stages of higher and lower intensity called work stages and rest stages During the rest stages your metabolic and heart rates slow down Meanwhile your body takes in and distributes more oxygen for the next work stage Over time this pattern keeps your calorie use up promoting weight loss improved aerobic response and increased overall stamina To improve your general fitness over time start with a 1 1 interval workout then progress to the 2 1 workout then the 4 1 workout To enhance your peak performance choose a 1 2 or 1 4 workout and set a challenging level for the work stages Aerobic workouts are designed to keep your oxygen consumption as high as possible which improves your fitness over time Benefits of aerobic conditioning include greater heart and lung capacity stress management and an overall sense of vitality e Weight loss workouts are designed to maintain a steady state lower intensit
51. our workout you can turn on Metrics Scan While Metrics Scan is on each metric changes every three seconds to show all of the types of information it can display To turn on Metrics Scan 1 During your workout touch Options 2 Atthe Options screen touch Turn On Metrics Scan Note to turn off Metrics Scan repeat the preceding steps The Turn On Metrics Scan button is renamed Turn Off Metrics Scan if this feature is active 51 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 52 You can also change the information shown in the progress graph during your workout To change the progress graph 1 During your workout touch Options 2 Atthe Options screen touch Change Graph 3 Use the arrow buttons to move between the types of information you can display on the graph strides per minute CrossRamp or heart rate Touch Add or Remove to select one or two types of information Change Graph Preference Select up to 2 to display Strides Min Figure 31 Change Graph Preference screen 4 Touch Save to save your changes and return to the Note The bars in the progress graph can describe workout progress graph The types of information strides per minute CrossRamp or a combination of you selected appears as lines in the graph both refer to Available Workouts The width of each bar corresponds to one minute for timed workouts or 200 meters 656 feet for distance contro
52. out type selection 4 Use the up and down arrow buttons to highlight the workout you want then touch Start Select Workout Type Be Fit 8 workouts Luv 1 1 Interval JU 2 1 Interval lll 4 1 Interval Vv Figure 27 Workout selection Available Workouts Your fitness equipment includes a wide selection of workouts that are carefully designed to make sure you get the best results out of every workout The training parameters for these workouts vary according to their training goals In this chapter the following symbols describe how each workout varies its intensity and how you can modify it The workout changes this type of intensity automatically Q You can manually adjust the changes that the workout makes Choosing and Completing a Workout 39 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 40 Be Fit Workout Profile 1 1 Interval Cycles TTT TT of two minutes of work and two O minutes of rest 2 1 Interval Cycles LITTIIL of two minutes of work and one O minute of rest 4 1 Interval Cycles BEER of four minutes of work and one O minute of rest CrossRamp Resistance 06 06 06 Workout Profile CrossRamp Resistance ent Me of Es O Q intense exercise and resting periods designed to train your upper and lower body at the same time The equipment provides instructions on how best to exercise your arms and when to
53. owing solutions e Make sure that your hands are clean slightly moist and positioned as described earlier in this table e Try using a chest strap instead of the grips If you are trying to use the grips and an active chest strap at the same time choose one or the other Either do not grasp the touch sensitive grips or remove or turn off the chest strap Choosing and Completing a Workout The instructions shown earlier in this manual refer to Getting Started provide the simplest possible steps for getting started with your new fitness equipment In most cases you ll want to start with one of the preprogrammed workouts available on the equipment This chapter explains how to select a workout and describes the changes you can make as it progresses Note If you re signed in under your user profile you can save your completed workout as a personal favorite and use it again later refer to Finishing Your Workout If you ve made any adjustments to the intensity of the workout your changes will be stored as well Choosing and Completing a Workout The human body is extremely efficient If it makes the same motion regularly over many days or weeks it learns to make that motion with less and less effort This process called muscle adaptation has one drawback the longer you stick to the same workout the less good that workout does you To prevent muscle adaptation from setting in as you work out try different kinds of w
54. pedal backward Rolling Hills A simulated run over mhhh is steeper O O Workout Profile Mountain Peaks A simulation of a two summit climb No climbing gear required Hill Climb A simulation of a steady climb to the top of a large hill The equipment provides instructions on when to pedal backward CrossRamp Resistance 06 oe Q Anh O Choosing and Completing a Workout Workout Profile CrossRamp Resistance Heart Rate Cardio DER O Work and rest cycles managed by the equipment to keep your heart rate at the best level for moderate cardiovascular conditioning 41 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 42 Lose Weight Workout Profile 4 3 Interval BEE Cycles of four minutes of work and three minutes of rest Q Aerobic Workout rT TY Q routine designed to challenge and improve your aerobic fitness CrossRamp Resistance 06 oe Workout Profile CrossRamp Resistance Fat Burner i D Calorie burning routine with cycles 2 O of gradually increasing resistance Heart Rate Fat Burn Workout managed by the equipment to keep your heart rate at the most effective level for weight loss moderate intensity but with a high intensity stage in the middle Push Performance Workout Profile CrossRamp Resistance 1 4 Interval j I Cycles of one minute of intense O exercise
55. re 3 Right stabilizer position Assembling the Equipment 5 EFX 200 Series Assembly Guide Attachi ng the Console Bracket To attach the console bracket Important The console bracket joints are lubricated before shipping to make assembly 1 Feed the cable through the hole and then slide the console bracket onto the easier Be careful not to get this lubricant on your clothing as it may stain right stabilizer d Jol of 4 A 2 Remove the plug from the hole on the back of the console bracket d FA Figure 6 Grease location Cut any wire ties that secure the cable to the stabilizer Unwrap the cable and remove any kinks CAUTION Make sure you do not pinch the cables while attaching the console bracket Any damage caused during installation is not covered by the Precor Limited Warranty Figure 7 Remove plug 3 Tiltthe console bracket forward and feed the cable up through the top of the console bracket Note Use the hole on the back of the console bracket to reach the cable and help guide it toward the top opening in the bracket Figure 8 Tilt console bracket forward 4 Reposition the console bracket to its upright position and make sure all wires are pulled through the top of the bracket 5 Insert the top M8 x 12 mm buttonhead screw and M8 lock washer and partially tighten the fastener Then insert the bottom two buttonhead screws and lock washers and partially tighten these fasteners F
56. riate cord for your location was not included with your EFX please contact your Precor dealer for the proper Precor power cord For more information on authorized Precor dealers in your area please contact Customer Support at www Precor com To connect the power cord 1 Insert the power plug connector into its receptacle at the rear of the unit Figure 22 Plug location 2 Plug the other end into a grounded outlet so you can maintain a consistent power source without overloading any other circuitry Be sure to use the appropriate voltage Refer to Grounding Instructions in the Owner s Manual 3 Use the power switch to turn the unit on Check that the Precor banner appears on the display If the display remains blank recycle the power If the display continues to remain blank check the cable connections Completing the Assembly Leveling the EFX Make sure the unit is level before allowing anyone to use it CAUTION To eliminate movement make sure the adjustable feet are in contact with the floor To level the unit 1 Gently rock the unit If there is any movement ask your assistant to tip the unit to one side while you locate the adjustable feet _ Figure 23 Leveling the EFX 2 Correct the height of each adjustable foot as follows If you want to Then turn the adjustable feet Raise the unit Counterclockwise Lower the unit Clockwise Important Place the unit ona flat surface Rotating the adjust
57. ries Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 28 If SmartRate is on you will see a heart rate indicator P over the SmartRate zone bar during your workout This indicator shows where your current heart rate falls within the active zone You can then change the intensity of the workout to stay within the zone you want SmartRate Figure 18 SmartRate zone bar To make sure that SmartRate works correctly you need to make sure of the following things e Your age is properly set in your user profile e The equipment can read your heart rate properly If you are using a chest strap you must moisten and position it properly If you are using the touch sensitive grips on the equipment you must maintain contact with both grips for five to ten seconds Note SmartRate is on by default but it is not available if the Guest account is selected To turn on SmartRate During your workout touch Options 2 Atthe Options screen touch SmartRate On 3 Touch Back to return to your workout Note There is only one SmartRate button on the Options screen If SmartRate is currently on the button is named SmartRate Off If SmartRate is currently off the button is named SmartRate On Getting Accurate Heart Rate Readings To work reliably heart rate sensors need to be securely in contact with your skin Use the following guidelines to make sure they are To attach a chest strap WARNING Signals used by
58. rk correctly e The model number of the equipment e The date and time e Your measurement preferences kilometers or miles You will need to enter this information before you can start to use the equipment If you need to change it later you can do so at any time refer to Changing the System Settings Note You can find the model number of your equipment on the sales receipt invoice or packing list that you received with the equipment Setting Up Your Equipment To set up the console 1 Turnthe equipment on 2 Atthe Welcome screen touch Start Welcome Figure 13 Welcome screen 3 Atthe Initialize Your Equipment screen touch Next 21 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 22 4 Atthe Model screen use the up and down arrow 5 At the Date screen use the arrow buttons to enter buttons to select the model you have then touch the current date Next Increase or decrease hold to scroll faster EFX Model Move between day EI lt gt month and year When you have finished entering the date touch Next EFX 447 Figure 14 EFX Model screen 6 Atthe Time screen use the 12 Hour 24 Hour button and the arrow buttons to enter the current time Increase or decrease hold to scroll faster t 12 Sasha between r gt ours minutes an AM PM When you have finished entering the time touch Next Setting Up Your Equipment 7
59. rranty period This warranty does not cover damage or equipment failure caused by electrical wiring not in compliance with electrical codes or Precor owner s manual specifications or failure to provide reasonable and necessary maintenance as outlined in the owner s manual Warranty of all Precor products applies to residential use only and is void when products are used in a nonresidential environment or installed in a country other than where sold Except in Canada Precor does not pay labor outside the United States Warranties outside the United States and Canada may vary Please contact your local Dealer for details 73 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 74 This limited warranty shall not apply to 1 Software version upgrades 2 Cosmetic items including but not limited to the following grips seats and labels or other items the exterior of which has been damaged or defaced as a result of abuse misuse accident improper service or installation mishandling or modification in design or construction not authorized by Precor including use of any non OEM Original Equipment Manufacturer replacement parts 3 Repairs performed on Precor equipment missing a serial number or with a serial tag that has been altered or defaced 4 Service calls to correct installation of the equipment or instruct owners on how to use the equipment 5 Pickup delivery
60. t your dealer or Precor Customer Service for help you may be asked to check the equipment s system information and error log The following technical information about your equipment is available for reference Software release part number Software version numbers Hardware version and serial numbers console LPCA equipment base unit control circuit version number Total equipment usage in hours and minutes Odometer total usage in kilometers or miles To view the system information 1 At the home screen touch Settings 2 Atthe Settings screen touch Information Information SW Release PN 303008 101 001 6097 AFABFO8140009 49420 401 303104 101 146 303101 101 300 12 40 1 6 0 No file found 303102 101 299 No file found Figure 38 Information screen example When you are finished viewing the system information touch Home Displaying the Error Log Each entry in the error log includes the following information An error ID number An error code Data providing details about the error The time and date when the error occurred The odometer setting when the error occurred Changing the System Settings To display the error log 1 Atthe home screen touch Settings 2 Atthe Settings screen touch Information 3 Atthe Information screen touch Error Log Display Error Log Error Code Data Odometer Time Date 001 C 001 030 0000000000 00123 400 06 14 32 12 12 14 002 C 001 032 000000000
61. tener using the 6 mm hex key paye Figure 15 Lower link handlebar attachment 4 Repeat this procedure to attach the left handlebar Figure 13 Handlebar fasteners and cap Attaching the Console Three cables attach to the console Op fa T Eee Figure 16 Cable attachments on back of console Number Cable or feature 1 Base unit data cable Console ground cable Touch heart rate cable To attach the cables to the console 1 Ask your assistant to hold the console over the console bracket while you carefully route the following console cables a Insert the base unit data cable 1 b Insert the console ground cable 2 c Insert the touch heart rate cable 3 with the tabs pointing down Figure 17 Cable attachment Assembling the Equipment 2 Set the console onto the console bracket It should sit flush on the bracket without gaps If there is a gap check to make sure that no wires are being pinched O V y LOUHI Figure 18 Securing the display console 3 Secure the display console using four 14 inch x 3 4 inch buttonhead screws Fully tighten the fasteners using the 2 inch hex key Fully Tighten the Remaining Fasteners Return to the fasteners on the equipment frame that have been partially tightened and fully tighten them To fully tighten the remaining fasteners 1 Start at the base of the stabilizers and tighten all eight screws using a 42 inch socket with an extension 2
62. the available options appear next to the buttons along the left and right edges of this area If you ve connected a player to the console and are using it while you work out the current track information appears along the top edge Note You must use your player s screen to display video but you can play its audio portion through the console Touch the capacitive buttons to enter your personal settings set up the equipment and choose workouts Depending on what you re doing these buttons have different names and purposes The names of the buttons appear next to them on the display screen The level indicators show how intense your workout is at the moment The indicator on the left shows the CrossRamp setting and the indicator on the right shows resistance 17 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 18 Area Purpose O The motion controls set the intensity levels shown on the level indicators O The playback controls navigate through the tracks and set the volume on your Apple device if it is connected to the console The following figure shows how the home screen appears on the console All eight buttons are active and the name of each button appears next to it Workouts Suggested Workout QuickStart Settings Change User Figure 10 Home screen and capacitive buttons Connecting Your Apple Device The reading tray at the top of your display consol
63. the chest strap transmitter or heart rate strap may interfere with pacemakers or other implanted devices Contact your doctor the manufacturer of the chest strap and the manufacturer of the implanted device before using a chest strap transmitter Important Precor cardio equipment works with 5 KHz chest straps only It does not work with Bluetooth based chest straps which are designed for use with mobile apps Note To receive an accurate reading the strap needs to be in direct contact with the skin on the lower sternum just below the bust line for women Measuring Your Heart Rate Carefully dampen the back of the strap with tap water Refer to the following figure Note Do not use deionized water It does not have the proper minerals and salts to conduct electrical impulses Figure 19 Moisten chest strap 29 2 Adjust the strap and fasten it around your chest The strap should feel snug not restrictive Refer to the following figure Figure 20 Adjust chest strap Make sure that the chest strap is right side up lies horizontally across your chest and is centered in the middle of your chest Refer to the following figure Figure 21 Fasten chest strap Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 30 4 After you put on the chest strap face the display console for a few seconds This allows the receiver in the console to recognize the signal fro
64. ual EFX 447 245 72 Precor Residential Equipment Limited Warranty For Elliptical Fitness Crosstrainers EFX 447 425 423 245 225 222 and 221 For Treadmills TRM 445 425 243 223 and 211 PLEASE READ THESE WARRANTY TERMS AND CONDITIONS CAREFULLY BEFORE USING YOUR PRECOR INCORPORATED PRODUCT BY USING THE EQUIPMENT YOU ARE CONSENTING TO BE BOUND BY THE FOLLOWING WARRANTY TERMS AND CONDITIONS Limited Warranty Precor Incorporated warrants all new Precor products to be free from defects in materials and manufacture for the warranty period set forth below The warranty period commences on the invoice date of original purchase This warranty applies only against defects discovered within the warranty period and extends only to the original purchaser of the product Parts repaired or replaced under the terms of this warranty will be warranted for the remainder of the original warranty period only To make claim under warranty the buyer must notify Precor or their authorized Precor dealer within 30 days after the date of discovery of any nonconformity and make the affected product available for inspection by Precor or its service representative Precor s obligations under this warranty are limited and set forth below Warranty Periods and Coverage Represented models of residential product used in the home are warranted for the following periods Lifetime frame and welds 10 years parts and wear items Precision
65. ur target heart rate touch Save to register your changes and return to the Options screen Touch Back to return to the workout status display 31 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 32 Troubleshooting Heart Rate Readings If your heart rate readings look wrong or if you do not see any readings at all check the following list for possible causes If the solutions in this list do not solve the problem contact your dealer or Precor Customer Support No Heartbeat Icon or Heart Rate Display The heart rate sensors may not be in secure contact with your skin Try the following solutions For touch sensitive grips e Make sure that your hands grasp the touch sensitive grips continuously and firmly but not tightly for at least five to ten seconds e Check that the palms of your hands are not covered with any sort of salve rub or lotion If they are wash them e Check that your hands are not too dry If they are moisten them slightly For a chest strap e Make sure the strap is fastened positioned and moistened correctly e Make sure the strap is compatible with the equipment It must be a 5 kHz strap Heart rate straps that function at other frequencies and Bluetooth based straps are not compatible with this equipment The Displayed Heart Rate Is Wrong Or SmartRate Doesn t Work The touch sensitive grips may not be making secure contact Try the foll
66. ust touch QuickStart and start exercising This workout is manually controlled and starts out with the intensity settings at their lowest levels Simply adjust the settings to produce the workout profile you want Tip You can use QuickStart to design and save a workout of your own Crefer to Finishing Your Workout Touch My Workouts to use the saved workout again later 35 Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 447 245 36 Repeating a Saved Favorite Workout You must be signed in under your user profile to use this feature In addition to the workouts that come with the equipment you can create your own favorite workouts and save them for use again later The equipment also remembers your last four workouts whether you save them or not To use a recent or saved workout again touch My Workouts refer to Finishing Your Workout Workouts My Workouts Suggested Workout Leg Sculpt My Stats Go QuickStart Be i FA i My Profile sex ess Hi Mom Welcome back Ready to get moving Change User gt Figure 23 My Workouts button Using the Suggested Workout The equipment always displays a suggested workout when you first turn it on If you are signed in under your user profile the equipment suggests a workout that will help you concentrate on your primary focus To start the suggested workout simply touch Go Workouts My Workouts Suggested Workout Leg
67. within a few beats per minute of the target rate Using SmartRate You must be signed in under your user profile to use this feature During your workout SmartRate maps your heart rate on a scale of different target zones that show you what kind of conditioning you re getting These zones are defined as percentages of your maximum heart rate Your maximum heart rate is based on the following formula Heart rate limit in beats per minute 207 beats per minute your age in years x 0 67 At any time during your workout your actual heart rate is some percentage of this number SmartRate uses that percentage to find your current zone For example if you were 35 years old and wanted to work out in the suggested cardiovascular zone your target heart rate would be between 128 and 154 beats per minute 207 35 x 0 67 x 70 128 beats per minute 207 35 x 0 67 x 84 154 beats per minute Measuring Your Heart Rate The following table shows the percentage ranges for each zone Table 2 SmartRate zone boundaries Heart Rate Range SmartRate Zone Less than 54 of limit 55 69 of limit Moderate good for weight loss 70 84 of limit High good for cardiovascular conditioning Above 85 of limit Maximum Warm up CAUTION Your heart rate should never exceed 85 of your maximum heart rate or go into the Maximum zone If it does reduce the intensity of your workout IMMEDIATELY 27 Precision Series Energy Se
68. y level of exercise keeping you in a workout zone that burns a higher amount of fat calories e Toning and sculpting workouts focus on improving the shape and definition of specific groups of muscles e Terrain workouts simulate an outdoor run walk or climb e Distance workouts simulate popular distance runs e Heart rate controlled workouts hold you at an optimal heart rate for your training goal by adjusting intensity to keep you at a fixed exertion level e The fitness test is a multi stage test of increasing intensity used to predict your maximum aerobic capacity and estimate your current fitness level Tip If you are signed in under your user profile you can adjust most workouts and save them as favorites The adjustments in your saved workout can be as frequent as every 15 seconds For example to create a high intensity interval training CHIIT workout you can make your work stages as short as 15 seconds Choosing a Workout When you start your workout the following options are available on the home screen e QuickStart begin a manually defined workout e My Workouts use a favorite workout that you have saved e Go use a workout suggested by the equipment e Workout list select from a list of predefined workouts The following sections describe each of these options Choosing and Completing a Workout Choosing QuickStart The QuickStart option allows you to get moving as quickly as possible j

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