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Model No . PFEX39930 Seriat No . Serial Number Decal QUESTIONS ? if you have questions , or if there are missing pars , we witl guarantee complete satisfac - tion through direct assistance from our factory . TO AVOID DELAYS , PLEASE CALL DIRECT TO OUR TOLL - FREE CUSTOMER HOT LINE . The trained technicians on our customer hot line will provide immediate assistance , free of charge to you . CUSTOMER HOT LINE : 1 ° 800 ° 999 ° 3756 Mon . = Fri . , 6 a . m . = 6 p . m . MST CAUTION Read all precautions and instruc - tions in this manual before using www . proform . com this equipment . Keep this manuaJ for future reference . new products , prizes , fitness tips , and much more !
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TABLE OF CONTENTS iMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 HOW TO USE THE RECUMBENT CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 RECUMBENT CYCLE EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 WEIGHT BENCH EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover IMPORTANT PRECAUTIONS ; ' _ WARN RNG : Toreducthee . skofae . ou _ snjurrye , adthefo . owinigmportapnrtecau - tionsbefore using the crosstrainer . 1 . Read all instructions in this manual before that could become caught on the crosatrain - using the ctosstrainer , er . Always wear shoes for foot protection . 2 . it is the responsibility of the owner to ensure 9 . Before using the weight bench , always that all users of the crosstra iner are ade = adjust the seat to the farthest fot _ vard posi - tion . Never sit on the backrest or the head - quately informed of aH precautions , rest ; doing so couJd cause the crosatrainer 3 . The crosstrainer is intended for home use to tip , resuJting in injury . only . Do not use the crosstrainer in a com - mercial rental or institutional setting . 10 . Keep your back straight when using the crosstrainer : do not arch your back . 4 . Place the croastrainer on a level surface . with a mat beneath it to protect the floor or 11 . The croastrainer includes three pairs of carpet . Keep the crosstrainer indoors , away hand weights . Do not use other weights with from moisture and dust . the crosstrainer . 5 . Inspect and property tighten aH parts regu - 12 . When you stop pedaling , allow the pedals to larly . Replace any worn parts immediately . slowly come to a stop . 6 . Keep children under age 12 and pets away 13 . The pulse sensor is not a medical device . from the crosatrainer at al _ times . Various factors may affect the accuracy of heart rate readings . The pulse sensor is 7 . The crosstrainet should not be used by per - intended only as an exercise aid in determm = sons weighing more than 250 pounds . ing heart rate trends in general 8 . Wear appropriate exercise clothing when 14 . Jfyou feel pain or dizziness while e × ercising , using the crosstrainer ; do not wear cJothing stop immediately and begin cooling down . , _ WARN JNG : Beforbeeginnitnhg _ osranye × ercipsreogracmo , nsuylot urphya _ c _ an . This is especially important for persons over the age of 35 or persons with pre - existing health prob - meres . Read aH instructions before using ° _ CON assumes no responsibility for personal injury or property damage sustained by or through the use of this product . 2
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BEFORE YOU BEGIN Congratulations for selecting the new PROFORM ' _ through Friday , 6 a . m . until 6 p . m . Mountain Time CROSSTRAINER 55 . The unique PROFORM _ ' ( excluding holidays ) . To help us assist you , please CROSSTRAINER 55 combines a comfortable recum - note the product model number and serial number bent cycle with a convenient weight bench to let you before calling . The model number is PFEX39930 . The serial number can be found on a decal attached to the enjoy both aerobic exercise and strength training exercise in the convenience of your home . crosstrainer ( see the front cover of this manual for the location of the decal ) . For your benefit , read this manual carefully before you use the crosstrainer . If you have questions after Before reading further , please familiarize yourself with reading this manual , please call our Customer Service the parts that are labeled in the drawing below . Department toll = free at 1 = 800 = 999 = 3756 , Monday Fan Console Handlebar Handgrip Pulse Sensor Water Bottle Holder ( no water bottle is included } WARMNG Deca { Knob Backrest Wheel CAUTION Decal \ Foot i Seat r " a / / Pedal / Strap Adjustment Pin Adjustment Knob Hand Weight - * Misuseof this productmayresult inseriousinjury . , Readuser'srnanual andfollowall CAUTION : The decals shown at the warningsand operatinginstructions right are found on the crosstrainer priorto use . in the locations indicated above . If , Donot allow a decal is missing or illegible , call childrenonoraround machine . toll - free 1 - 800 - 999 - 3786 to order a • Replacelabel free replacement decal . Apply the if damagedi , llegible , decal in the Location shown . Note : orremoved . The decals are not shown actual size .
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ASSEMBLY Assembly requires two persons . Place all parts of the crosstrainer in a cleared area and remove the packing materials . Do not dispose of the packing materials until assembly is completed . In addition to the included atien wrenches , assembly requires a phitlips screwdriver _ - _ , an adjustable wrench and a rubber mallet . . . . . . . . . . . L _ ic : : c1 ) • i , As you assemble the crosstrainer , use the drawings below to identify the small parts used in assembly . The number in parenthesis below each drawing refers to the key number of the part , from the PART LiST on page 22 . The second number refers to the quantity used in assembly . Note : Some small parts may have been pre ° assembled for shipping . If a part is not in the parts bag , check to see if it has been pre - assembled . M6 Flat M8 Nylon MI0 Zinc Split MI0 Black Nylon M10 Zinc Nylon Washer ( 71 ) - 1 Locknut ( 61 ) - - 4 Washer ( 85 ) - 2 Locknut ( 63 ) - 2 Locknut ( 66 ) = 2 1 / 2 " Nylon M4 x 16mm M4 x 22mm M6 x 16mm M6 x 25.4mm Button Locknut ( 52 ) - 1 Screw ( 73 ) - 6 Screw ( 91 ) = 2 Screw ( 64 ) - 5 Screw ( 79 ) - 1 M8 x 14mm Button M8 x 39mm Button M6 x 50mm Screw ( 69 ) - 1 Bolt ( 76 ) - 2 Screw ( 88 ) = 1 i1 \ i M8 x 12mm Button M10 x 52mm Zinc Button M10 x 45mm Button Screw ( 94 ) - 4 Bolt ( 68 ) = 2 Screw ( 74 ) - 2 M10 x 112mm Carriage Bolt ( 65 ) - 2 1 / 2 " x 70mm Button Bolt ( 51 ) - 1 i LJ 4
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1 . While another person lifts the front of the Frame ( 1 ) , attach the Front Stabilizer ( 2 ) to the Frame with two 3O MI0 x 112mm Carriage Bolts ( 65 ) and two MI0 Black 65 Nylon Locknuts ( 63 ) . Make sure that the Front Stabilizer is turned so the Wheels ( 30 ) are not touching the floor . I 2 63 2 . Orient the Frame Rail ( 3 ) as shown , with the hexago z nal holes in the indicated position , insert the end of the Frame Rail into the Rear Stabilizer Covers ( 7 , 8 ) as shown . Attach the Rear Stabilizer Covers with two M10 x 45ram Button Screws ( 74 ) . Hexagonal Holes 3 . Locate the Knob ( not shown ) on the Seat Carriage ( 4 ) . 3 68 Turn the Knob counterclockwise two or three turns to loosen it . Next , pull the Knob , slide the Seat Carriage onto the Frame Rail ( 3 ) , and then release the Knob . Make sure that the Seat Carriage is oriented as shown . Move the Seat Carriage back and forth slightly until 3 4 \ it locks into position . Then , tighten the Knob . / Knob Slide the Frame Rail ( 3 ) onto the indicated round tubes on the Frame ( 1 ) . Attach the Frame Rail with two MI0 66 x 52mm Zinc Button Bolts ( 68 ) , two MI 0 Zinc Split Washers ( 85 ) , and two M10 Zinc Nylon Locknuts ( 66 ) . Set the six Hand Weights ( not shown ) on the Rear Stabilizer Covers ( 7 , 8 ) as shown on page 3 . 4 . With the help of a second person , slide the Backrest Frame ( 5 ) onto the top of the Seat Carriage ( 4 ) . Next , slide the bracket on the Seat Frame ( 6 ) over the rounded brackets on the Backrest Frame . Align the indicated holes in the Seat Frame , the Backrest Frame , and the Seat Carriage , and insert the 1 / 2 " x 70mm Button Bolt ( 51 ) into the holes . Then , tighten the 1 / 2 " Nylon Locknut ( 52 ) onto the Bolt . Align 29 these Pivot the Backrest Frame ( 5 ) up until it is nearly vertical . holes Insert the Adjustment Pin ( 29 ) into the lowest hole in the rounded brackets on the Backrest Frame and through the corresponding hole in the Seat Carriage ( 4 ) .
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5 . AttachtheSeat ( 12 ) to theSeatFrame ( 6 ) withthree M6x 16mmScrews ( 64 ) . 6 . AttachtheBackres ( t10 ) totheBackresFt rame ( 5 ) withtwoM6x 16mmScrews ( 64 ) , anM6x 50mm Screw ( 69 ) , andanM6FlatWasher ( 71 ) . 5 10 / 71 64 7 . WhileanotherpersonholdstheUprigh ( t13 ) inthess ( positionshown , connecttheUpperWireHarne 35 ) to theLowerWireHarness ( 36 ) . Carefullypull the upperend of the Upper Wire Harness to remove 13 any slack from the Wire Harnesses . Slot Turn the Knob ( not shown ) on the right side of the \ Frame ( 1 ) counterclockwise two or three turns to loosen it . Next , puJJthe Knob , insert the Upright ( 13 ) into the Frame , and then release the Knob . Move the 36 Upright up and down stightly unt / it locks into posit { on . Be careful to avoid p { nching the Wire Harnesses ( 35 , 36 ) . Tighten the indicated M6 x 25Amm Button Screw ( 79 ) into the slot in the side of the Upright . 8 . Slide the two Handlebar Collars ( 77 ) onto the Left Handlebar ( 11 ) . insert the Right Handlebar ( 15 ) into 73 the Left Handlebar . Connect the Handlebar Collars , the 61 Left Handlebar , and the Right Handlebar with two M4 x 16mm Screws ( 73 ) . Attach the Handlebar Bracket ( 95 ) to the Left and Right Handlebars ( 11 , 15 ) with four M8 x 12mm Button 11 Screws ( 94 ) . Attach the Handlebar Bracket ( 95 ) to the Upright ( 13 ) 13 with two M8 x 39mm Button Bolts ( 76 ) , two M8 Nylon Locknuts ( 61 ) , and an M8 x 14ram Button Screw ( 88 ) . 6
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WhileanotherpersonholdstheConsole ( 16 ) inthe positionshown , connectthewireharnessonthe Wire Consoleto theUpperWireHarness ( 35 ) . Insertthe Harness excesswireharnessintotheUprigh ( t13 ) . 16 AttachtheConsole ( 16 ) totheUprigh ( t13 ) withfour M4x 16mmScrews ( 73 ) . Becarefulto avoidpinch - ing thewire harnesses . 13 AttachtheWaterBottleHolder ( 89 ) to theUpright ( 13 ) withtwoM4x 22mmScrews ( 91 ) . 91 10 . TheConsole ( 16 ) requiresfour " D " batteries ( notPd . 10 included ) a ; lkalinebatteriesarerecommende hulleori - openthebatterydrawer . Insertfourbatteriesintoteatteryat - 16 batterydrawerM . akesurethatthe batteriesar Batteries entedasshownby thediagraminsidethebentheba drawer . Closethebatterydrawer . Note : Whnonfor teriesareinstalledcorrectlyth , efanwilltur moment . Batteryer Draw 11 . IdentifytheLeftPeda ( l24 ) , whichis markedwithane 11 " L " Usinganadjustablwe rench , firmlytightenth LeftPedacl ounterclockwisinetotheLeftCrankArm ( 42 ) . TightentheRightPeda ( lnotshown ) clockwise intotheRightCrankArm ( notshown ) inthesameas way . Important : nTightenbothPedalsasfirmlyefor - possible . Afterusingthe crosstrainerfor ioerghtened . week , retightenthePedals . Forthebestprlyt mancet , hePedalsmustbekeptprope AdjusttheLeftPedalStrap ( 25 ) to thedesiredpositionft 42 andpresstheendof theStrapontothetabontheLen ) Peda ( l24 ) . AdjusttheRightPedaSl trap ( notshow inthesameway . 12 . Make sure that aH parts of the crosstrainer are properly tightened . Note : Some hardware may be left over after assembly is completed . To protect the floor or carpet from damage , place a mat under the crosstrainer .
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HOW TO USE THE RECUMBENT CYCLE The crosstrainer features a recumbent cycle for aerobic exercise , and a convenient weight bench for strength training exercise . To use the recumbent cycle , see pages 8 to 18 . To use the weight bench , see page 19 . HOW TO ADJUST THE BACKREST HOW TO ADJUST THE UPRIGHT When the recum - The upright can be Backrest bent cycle is used , adjusted to the Upright the backrest should height that is the most comfortable for be in the upright position . To adjust you . To adjust the the backrest , first upright , first turn the pull out the adjust - indicated adjust - Knob ment knob counter - ment pin . Raise the backrest until it is clockwise two or three turns to neady vertical , and then insert the loosen it ( if the knob adjustment pin into is not loosened enough , it may scratch the upright ) . the indicated hole Next , pull the knob , slide the upright to the desired in the rounded height , and then release the knob . Move the upright Seat brackets and the up and down slightly until it locks into position . Carriage corresponding hole Then , turn the knob clockwise until it is tight . IMPOR - in the seat carriage . TAN ' [ . ' After you adjust the upright , make sure that your knees will not touch the handgrip pulse sen - HOW TO ADJUST THE SEAT sor when you pedal . For effective exer - HOW TO ADJUST THE PEDAL STRAPS cise , the seat should be in the To adjust the pedal proper position . As straps , first pull the you pedal , there ends of the straps off the tabs on the should be a slight Strap bend in your knees pedals . Adjust the when the pedals straps to the are in the farthest desired positions , Tab position . To adjust and then press the the seat , first turn ends of the straps the indicated back onto the tabs . adjustment knob Carriage counterclockwise HOW TO USE THE HAND WEIGHTS two or three turns to loosen it ( if the knob is not loosened enough , it may The included hand weights can be used for a variety scratch the rail ) . Next , pull the knob , slide the seat car - of strength training exercises with the weight bench riage to the desired position , and then release the ( see page 19 ) . In addition , the hand weights can be knob . Move the seat carriage back and forth slightly used with the recumbent cycle . As you pedal , press until it locks into posit { on . Then , turn the knob clock - the hand weights over your head , raise the hand wise until it is tight . weights out to your sides until your hands are level with your shoulders , or do arm curls with the hand weights .
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Button f . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . \ _ Stoat ± Programs i , - , _ v _ i VVeightLoss Interval 1 3 Aerobic Progressfve WeightLoss Plateau 4 Aerobic Interval 5 Performanoe Progressive 6 PeCrormanoe Interval ! I DisplayButtons On / Reset Button Resistance Buttons FEATURES OF THE CONSOLE portable stereo , computer , or VCR and play special iFIT . com CD and video programs ( iFIT . com CDs and The advanced console offers a selection of features videocassettes are available separately ) , iFF . com CD designed to make your workouts more enjoyable and and video programs automatically control the resis - effective . When the manual mode of the console is tance of the pedals and prompt you to vary your pace selected , the resistance of the pedals can be changed as a personal trainer coaches you through every step with the touch of a button . As you pedal , the console of your workout . High - energy music provides added will provide continuous exercise feedback . You can motivation . To purchase iFIT . com CDs and video - even measure your heart rate using the built - in hand - cassettes , call toll - free 1 - 800 - 735 - 0768 . grip pulse sensor . With the recumbent cycle connected to your computer , in addition , the console offers six Smart programs . Each you can also go to our Web site at www . iFIT . com and program automatically changes the resistance of the access programs directly from the internet . Explore www . iFIT . com for more information . pedals and prompts you to increase or decrease your pace as it guides you through an effective workout . To use the manual mode of the console , see page The console also features iFF . com interactive technol - 10 . To use a Smart program , see page 12 . To use ogy . Having iFF . com interactive technology is like hav - an iFIT . com CD or videocassette , see page 16 . To ing a personal trainer in your home . Using a stereo use a program directly from our Web site , see page 17 . audio cable ( available at electronics stores ) , you can connect the recumbent cycle to your home stereo ,
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seconds , if you use the handgrip pulse sensor , HOWTOUSETHEMANUALMODE the display will also show your heart rate ( see step 5 on page 11 ) . TurnontheconsoJe . To view only the distance Upper Button you have pedaled or the NoteT : heconsolerequiresfour1 . 5V " D " batteries number of calories or fat ( seeassemblsytep10onpage7 ) . calories you have burned , press the upper button on Toturnontheconsolep , resstheOn / Resebtutton the left side of the large orbeginpedaling ( . Seethedrawingonpage9to display until only the word identifytheOn / Resebtutton . ) DISTANCE , CALORIES , or FAT CALORIES appears in the upper section of Selectthemanualmode . the large display . Make sure that the word SCAN does not appear . To again view the distance you Eachtimetheconsoleis have pedaled and the numbers of calories and turnedon , themanual fat calories you have burned , press the upper modewillbeselectedi , f a button until the word SCAN reappears . programhasbeenselect - ed , selectthemanual The center of modebypressingtheeated - the _ arge display sProgrambuttonrepRPMdisplay . will show the lyuntilthelettermall elapsed time and appearinthes your current pace ( pace is shown in Beginpedalingandchangethe resistanceof minutes per mile ) . The display will change from the pedalsasdesired . one number to the other every few seconds . Note : When a program is selected , the display Asyoupedal , changetheresistanceoftheped = will show the time remaining in the program aisbypressingthe + and - buttonsbelowthels - instead of the elapsed time . largedisplayT . herearetenresistancleeve - level10isthemostchallengingN . oteA : fterthedsfor To view only the elapsed time or your pace , press buttonsarepressedi , t gwilltakeafewsecon . the center button on the left side of the large dis - theresistancteoreachtheselectedsettin play until only the word TIME or PACE appears . Make sure that the word SCAN does not appear . FoJtowyourprogresswiththesmalldisplay To view both the elapsed time and your pace , andthe large display . press the center button until the word SCAN reappears . The small display wHJ show your pedaling pace , The lower sec - in revolutions per minute tion of the marge ( RPM ) . The indicator bar display will show in the small display will your pedaling increase or decrease in indicator Bar speed and the length as you increase or resistance level . decrease your pedaling The display will change from one number to the pace . other every few seconds . The upper sec - To view only your pedaling speed or the resis - tion of the tance level , press the lower button on the left large display side of the large display until only the word wiJJshow the SPEED or RESISTANCE appears . Make sure distance you that the word SCAN does not appear . To view have pedaled both your pedaling speed and the resistance and the numbers of calories and fat ca [ odes you level , press the lower button until the word SCAN have burned ( see FAT BURNING on page 18 for reappears . an explanation of fat calories ) . The display will change from one number to the next every few 10
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To reset the displays , press the On / Reset button . For the most accurate heart rate reading , continue to hold the handgdps for about 30 seconds . Note : Note : The con = When you first hold the handgrips , the large dis - sole can show play will show your heart rate continuously for 30 speed and dis = Q seconds . The display will then show your heart tance in either rate along with other feedback modes . miles or kilo = meters . The let = Turn on the fan if desired . ters MPH or KM / H will appear in the lower section To turn on the of the large display to show which system of mea = surement is selected . To change the system of fan at low speed , measurement , hold down the On / Reset button for press the fan about six seconds . Note : When the button is held button . To turn Thumb down , the fan will turn on for a moment . When the on the fan at Wheel batteries are replaced , it may be necessary to res = high speed , elect the desired system of measurement . press the fan Button button a second time . To turn off Measure your heart rate if desired . the fan , press the fan button a third time . if there are thin sheets of Metal Rotate the thumb wheel on the right side of the plastic on the Contacts console to pivot the fan to the desired angle . metam contacts on the hand = When you are finished exercising , the console grips , peel off witl automatically turn off . the plastic . To use the hand - If the pedals are not moved for a few seconds , grip pulse sen - the displays wiJJpause and the time will flash in sor , hold the handgrips with your palms resting the large display . against the metal contacts . Avoid moving your hands . When your pulse is detected , the heart - If the pedals are not moved and the console but = shaped indicator in the large display will flash tons are not pressed for a few minutes , the con = sole will turn off to conserve the batteries . each time your heart beats . After a moment , two dashes ( = = ) will appear and then your heart rate will be shown . 11
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The target pace HOW TO USE A SMART PROGRAM for the current period will be shown by the Each Smart program will automatically change the arrows in the resistance of the pedals and prompt you to increase or small display . To decrease your pace as it guides you through an effec - pedal at the target tive workout . Programs 1 and 2 are weight Joss pro - pace , simply grams , programs 3 and 4 are aerobic programs , and increase or decrease your pace until there is one programs 5 and 6 are high - performance programs . arrow pointing to each segment of the indicator bar ( see the drawing above ) . At the end of each Follow the steps below to use a Smart program . period , the number of arrows will change if a dif = ferent target pace is programmed for the next Turn on the console . period . When the number of arrows changes , change your pace until there is again one arrow See step 1 on page 10 . pointing to each segment of the indicator bar . important : The target pace is intended only to Select one of the Smart programs . provide a goa ! . Your actual pace may be slow - er than the target pace , especially during the Each time the console is first few months of your exercise program . turned on , the manual Make sure to pedal at a pace that is comfort - mode will be selected . To able for you . select a Smart program , press the Program button During the program , the center of the large dis = repeatedly until the num = play will show the time remaining in the program . ber 1 , 2 , 3 , 4 , 5 , or 6 If you stop pedaling for a few seconds , the dis = appears in the small dis = plays will pause and the time will flash . If you play . continue pedaling after the program is completed , the displays will continue to show exercise feed - Begin pedaling to start the program . back . To start the program , simply begin pedaling . Each Follow your progress with the large display . Smart program consists of 20 or 30 one - minute periods . One resistance level and one target pace See step 4 on page 10 . are programmed for each period . ( The same resistance level and / or target pace may be pro - Measure your heart rate if desired . grammed for two or more consecutive periods . ) See step 5 on page 11 . At the end of each period of the program , the resistance of the pedals will automatically change Turn on the fan if desired . if a different resistance level is programmed for the next period . Note : if the resistance level is too See step 6 on page 11 . high or too low , you can change it by pressing the + and = buttons below the large display . However , When you are finished exercising , the console when the current period is completed , the resis - witl automatically turn off . tance of the pedals will automatically change if a different resistance level is programmed for the See step 7 on page 11 . next period . 12
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HOW TO CONNECT YOUR PORTABLE STEREO NOWTO CONNECT YOUR CD PLAYER , VCR _ OR COMPUTER Note : If your stereo has an RCA - type AUDIO OUT jack , see instruction A be ! ow . If your stereo has a 1 / 8 " UNE OUT jack , see instruction B . if your To use iFIT . com CDs , the recumbent cycle must be stereo has only a PHONES jack , see instruction C . connected to your portable CD player , portable stereo , home stereo , or computer with CD player . See pages A . Plug one end of a 1 / 8 " to RCA stereo audio cable 13 and 14 for connecting instructions . To use iF _ T . com ( available at electronics stores ) into the jack videocassettes , the recumbent cycle must be con - beneath the console . Plug the other end of the nected to your VCR . See page 15 for connecting cable into the AUDIO OUT jack on your stereo . instructions . To use iFIT . com programs directly from out Web site , the recumbent cycle must be connected to your home computer . See page 14 for connecting instructions . AU _ O0 _ LINEC _ T HOW TO CONNECT YOUR PORTABLE CD PLAYER u _ u L - a - , u L _ T _ u u Note : _ fyour CD player has separate LiNE OUT and PHONES jacks , see instruction A below , if your CD player has only one jack , see instruction B . A . Plug one end of a 1 / 8 " to 1 / 8 " stereo audio cable Audio Cable ( available at electronics stores ) into the jack beneath the console . Plug the other end of the cable into the LiNE OUT jack on your CD player . B . Refer to the drawing above . Plug one end of a 1 / 8 " Plug your headphones into the PHONES jack . to 1 / 8 " stereo audio cable ( available at electronics stores ) into the jack beneath the console . Plug the other end of the cable into the LINE OUT jack on your stereo . C . Plug one end of a 1 / 8 " to 1 / 8 " stereo audio cable ( available at electronics stores ) into the jack Audio [ _ Head - beneath the console . Plug the other end of the cable into a 1 / 8 " Y - adapter ( available at electronics stores ) . Plug the Y - adapter into the PHONES jack _ j phones on your stereo . Plug your headphones into the other side of the Y - adapter . B . Plug one end of a 1 / 8 " to 1 / 8 " stereo audio cable C ( available at electronics stores ) into the jack beneath the console . Plug the other end of the cable into a 1 / 8 " Y - adapter ( available at electronics stores ) . Plug the Y - adapter into the PHONES jack on your CD player . Plug your headphones into the other side of the Y - adapter . 13
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HOW TO CONNECT YOUR HOME STEREO HOW TO CONNECT YOUR COMPUTER Note : if your stereo has an unused LiNE OUT jack , Note : if your computer has a 1 / 8 " LINE OUT jack , see instruction A below . Jf the LiNE OUT jack is see instruction A . If your computer has only a being used , see instruction B . PHONES jack , see instruction B . A . Plug one end of a 1 / 8 " to RCA stereo audio cable A . Plug one end of a 1 / 8 " to 1 / 8 " stereo audio cable ( available at electronics stores ) into the jack ( available at electronics stores ) into the jack beneath the console . Plug the other end of the beneath the console . Plug the other end of the cable into the LiNE OUT jack on your stereo . cable into the LiNE OUT jack on your computer . L _ 0U _ Audio B . Plug one end of a 1 / 8 " to 1 / 8 " stereo audio cable ( available at electronics stores ) into the jack B . Plug one end of a 1 / 8 " to RCA stereo audio cable beneath the console . Plug the other end of the ( available at electronics stores ) into the jack beneath cable into a 1 / 8 " Y - adapter ( available at electronics the console . Plug the other end of the cable into an stores ) . Plug the Y - adapter into the PHONES jack RCA Y - adapter ( available at electronics stores ) . on your computer . Plug your headphones or speak - Next , remove the wire that is currently plugged into ers into the other side of the Y - adapter . the LiNE OUT jack on your stereo and plug the wire into the unused side of the Y - adapter . Plug the Y - adapter into the LiNE OUT jack on your stereo . LP ! o E ! . . I 1 / 8 " i ® . . . . - _ _ Audio Cable Y : adapter RCA Head phones / Speakers - i _ c : 3z _ , Audio Y - adapter Cable Wire removed from _ c _ , = _ LiNE OUT jack 14
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HOW TO CONNECT YOUR VCR B . Plug one end of a 1 / 8 " to RCA stereo audio cable ( available at electronics stores ) into the jack Note : ifyour VCR has an unused AUDIO OUT jack , beneath the console . Plug the other end of the see instructionA below . JftheAUDIO OUT jackis cable into an RCA Y = adapter ( available at electron = being used , see instruction B . Jf you have a TV ics stores ) . Next , remove the wire that is currently witha builtdnVCR , see instructionB . if your VCR plugged into the AUDIO OUT jack on your VCR isconnected toyour home stereo , see HOW TO and plug the wire into the unused side of the Y = CONNECT YOUR HOME STEREO on page 14 . adapter . Plug the Y = adapter into the AUDIO OUT jack on your VCR . A . Plug one end of a 1 / 8 " to RCA stereo audio cable ( available at electronics stores ) into the jack B . . . . . . . beneath the console . Plug the other end of the . . . . . . = , cable into the AUDIO OUT jack on your VCR . A . . 2 . i 0 = . L2 " Dfi = 2 . . . . . . . @ i . . . . @ i Cable AUDIO OUT jack Audio Cable 15
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The program will function in almost the same way HOW TO USE IFIT . COM CD AND VIDEO as a Smart program ( see step 3 on page 12 ) . PROGRAMS However , an electronic " chirping " sound will alert you when the resistance level and / or the target pace is about to change . To use iFF . com CDs or videocassettes , the recum = bent cycle must be connected to your portable CD Note : If the resistance of the pedals and / or the player , portable stereo , home stereo , computer with target pace does not change when a " chirp " is CD player , or VCR . See HOW TO CONNECT YOUR heard : CD PLAYER , VCR , OR COMPUTER on page 13 . To Make sure that the indicator near the iFiT . com purchase iFIT . com CDs and videocassettes , call toil - free 1 - 800 - 735 - 0768 . button is lit . , Adjust the volume of your CD player or VCR . Follow the steps below to use an iFF . com CD or If the volume is too high or too low , the con - video program . sole may not detect the program signams . Turn on the console . , Make sure that the audio cable is properly connected and that it is fulty plugged in . See step 1 on page 10 . Follow your progress with the large display . Select the iF _ T . com mode . See step 4 on page 10 . Each time the console is turned on , the manual Measure your heart rate if desired . mode will be selected . To select the iFIT . com mode , See step 5 on page 11 . press the iFF . com button . The indicator near the Turn on the fan if desired . button will light and the letters iF will appear in See step 6 on page 11 . the small display . When you are finished exercising , the console Insert the iF _ T . com CD or videocassette . witl automatically turn off . if you are using an iFIT . com CD , insert the CD See step 7 on page 11 . into your CD player , if you are using an iFIT . com videocassette , insert the videocassette into your VCR . Press the play button on your CD player or VCR . A moment after the play button is pressed , your personal trainer will begin guiding you through your workout . Simply follow your personal trainer's instructions . 16
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Start your Web browser , if necessary , and go HOW TO USE PROGRAMS DIRECTLY FROM to our Web site at v _ , _ Jv . iF _ T . com . OUR WEB SiTE Follow the desired links on our Web site to select a program . Our Web site at www . iFF . com allows you to play iFIT . com programs directly from the internet . To use Follow the on - line instructions to start the programs from our Web site , the recumbent cycle program . must be connected to your computer . See HOW TO CONNECT YOUR COMPUTER on page 14 . In addi - When you start the program , an on = screen count - tion , you must have an internet connection and an down will begin . internet service provider . A list of specific system requirements will be found on our Web site . Return to the recumbent cycle and begin pedaling . Follow the steps below to use a program from our Web site . When the on = screen countdown ends , the pro = gram will begin . The program will function in Turn on the console . almost the same way as a Smart program ( see step 3 on page 12 ) . However , an electronic " chirp - See step 1 on page 10 . ing " sound will alert you when the resistance level and / or the target pace is about to change . Select the iF _ T . com mode . Each time the console is Follow your progress with the large dispJay . turned on , the manual See step 4 on page 10 . mode will be selected . To select the iFF . com mode , Measure your heart rate if desired . press the iFF . com button . The indicator near the See step 5 on page 11 . button will light and the letters IF will appear in the small display . When you are finished exercising , the console witl automatically turn off . Go to your computer and start an internet connection . See step 7 on page 11 . 17
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RECUMBENT CYCLE EXERCISE GUIDELINES your body begin to use stored fat calories for energy . If your goal is to burn fat , adjust the intensity of your kWARNING : exercise until your heart rate is near the lowest num = Before beginning this or any exercise pro - bet in your training zone as you exercise . For maxi - gram , consult your physician . This is espe - mum fat burning , adjust the intensity of your exercise until your heart rate is near the middle number in your cially important for persons over the age of 35 training zone as you exercise . or persons with 9re = existing health problems . The pulse sensor is not a medical device . Aerobic Exercise Various factors may affect the accuracy of heart rate readings . The pulse sensor is If your goal is to strengthen your cardiovascular sys = intended only as an exercise aid in determin - tern , your exercise must be " aerobic . " Aerobic exer = ing heart rate trends in general . cise is activity that requires large amounts of oxygen for prolonged periods of time . This increases the demand on the heart to pump blood to the muscles , and on the lungs to oxygenate the blood . For aerobic The following guidelines will help you to plan your exercise , adjust the intensity of your exercise until workouts using the recumbent cycle . Remember that your heart rate is near the highest number in your proper nutrition and adequate rest are essential for training zone as you exercise . successful results . WORKOUT GUiDELiNES EXERCISE iNTENSiTY Each workout should include the following three parts : Whether your goal is to burn fat or to strengthen your cardiovascular system , the key to achieving the A warm - up , consisting of 5 to 10 minutes of stretching desired results is to exercise with the proper intensity . and light exercise . A proper warm - up increases your The proper intensity level can be found by using your body temperature , heart rate , and circulation in prepa = heart rate as a guide . The chart below shows recom = ration for exercise . mended heart rates for fat burning , maximum fat burning , and cardiovascular ( aerobic ) exercise . Training zone exercise , consisting of 20 to 30 min - utes of exercising with your heart rate in your training zone . ( During the first few weeks of your exercise 265 155 145 140 130 125 115 _ program , do not keep your heart rate in your training zone for longer than 20 minutes . ) 145 138 130 I25 118 ! i0 103 q _ # 2 125 120 115 110 105 95 90 A cool - down , with 5 to 10 minutes of stretching . This will increase the flexibility of your muscles and will 20 30 40 50 60 70 80 help to prevent post = exercise problems . EXERCISE FREQUENCY To find the proper heart rate for you , first find your age To maintain or improve your condition , plan three at the bottom of the chart ( ages are rounded off to the workouts on the recumbent cycle each week . After a nearest ten years ) . Next , find the three numbers above few months of regular exercise , you may complete up your age . The three numbers are your " training zone . " The lower two numbers are recommended heart rates to five workouts each week if desired . Note : You may wish to use the recumbent cycle and the weight for fat burning ; the highest number is the recommend - ed heart rate for aerobic exercise . bench on alternating days . For example , plan aerobic workouts on Monday , Wednesday , and Friday , and plan weight training workouts on Tuesday , Thursday , Fat Burning and Saturday . Make sure to rest for at least one fuji day each week to give your body time to regenerate . To burn fat effectively , you must exercise at a relative = CAUTION : it is very important to avoid overdoing ly low intensity level for a sustained period of time . it during the first few months of your exercise pro = During the first few minutes of exercise , your body gram , and to progress at your own pace . uses easily accessible carbohydrate calories for ener - gy . Only after the first few minutes of exercise does 18
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WEIGHT BENCH EXERCISE GUIDELINES alternating days . For example , plan weight training workouts on Tuesday , Thursday , and Saturday , and plan aerobic workouts on Monday , Wednesday , and exercise program , cOnsu ! t your physician , Friday . Make sure to rest for at least one full day each THS is especja ! ! y important for persons over week to give your body time to regenerate . CAUTION : the age of 35 or persons with pre , existing it is very important to avoid overdoing it during the health ptobJems . first few months of your exercise program , and to progress at your own pace . HOW TO ADJUST THE BACKREST Begin each workout with five to eight minutes of stretching and light exercise to warm up . A proper The backrest can be adjusted to any of four positions : warm = up increases your body temperature , heart rate , the inclined ( upright ) position , the semi = inclined posi = and circulation in preparation for exercise . tion , the flat position , and the declined position . After warming up , perform a selection of weight train - To adjust the backrest , first adjust the seat to the ing exercises . The chart on the backrest shows four farthest fot _ vard position ( see HOW TO ADJUST exercises that can be performed . Consult a reputable THE SEAT on page 8 ) . Next , pull out the adjustment book to find other exercises that can be performed pin . Pivot the backrest to the desired position , and using hand weights and a weight bench . To give bal - then insert the pin into one of the holes in the rounded ance to your workouts , vary the exercises from work - brackets and the corresponding hole in the seat car = out to workout . Begin with 1 set of 12 repetitions for riage ( see the inset drawing ) . Note : When the backrest each exercise . ( A " repetition " is one complete cycle of is in the declined position , the seat will also be declined . an exercise , such as one sit = up . A " set " is a series of CAUTION : Never sit on the backrest or the head - repetitions performed without a pause . ) As your fitness rest ; doing so could cause the crosstrainer to tip , level increases , perform 2 or 3 sets for each exercise . resulting in injury . Always rest for at least 1 minute after each set . When you can complete 3 sets of 12 repetitions without diffi = culty , you may choose to use heavier weights . Brackets \ CAUTION : The crosstrainer includes three pairs of hand weights . Do not use other weights with the crosstrainer . Decline . . Flat Finish each workout with five to eight minutes of Semi - inclined stretching to cool down . This will increase your flexibility Inclined Pin and will help to prevent soreness . EXERCISE FORM For the best results , correct form is important . Maintaining proper form means moving through the full range of motion for each exercise , and moving only the appropriate parts of the body . Make sure to per = form each exercise with a smooth , steady motion . Exhale as you exert yourself , and inhale as you return to the starting position ; never hold your breath . STRENGTH TRAINING GUIDELINES STAYING MOTIVATED The weight bench can be used for a variety of exercis = es designed to trim , tone , and strengthen the body . For motivation , try listening to music or watching tele = Please read these guidelines before using the weight vision while you exercise . Use a calendar to keep a bench . record of your workouts , and record key body mea = surements at the end of every month . Remember , the It is recommended that your strength training program key to lasting results is to make exercise a regular and include 3 workouts each week . Note : You may wish to enjoyable part of your daily life . use the weight bench and the recumbent cycle on 19
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SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right . Move slowly as you stretch - - never bounce . 1 . Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips . Allow your back and shoulders to relax as you reach down toward your toes as far as possible . Hold for 15 counts , then relax . Repeat 3 times . Stretches : Hamstrings , back of knees and back . 2 . Hamstr { ng Stretch Sit with one leg extended . Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg . Reach toward your toes as far as possible . Hold for 15 counts , then relax . Repeat 3 times for each leg . Stretches : Hamstrings , lower back and groin . 3 . CamflAchHJes Stretch With one leg in front of the other , reach forward and place your hands against a wall . Keep your back leg straight and your back foot flat on the floor . Bend your front leg , lean forward and move your hips toward the wall . Hold for 15 counts , then relax . Repeat 3 times for each leg . To cause further stretching of the achilles ten - dons , bend your back leg as well . Stretches : Calves , achilles ten - dons and ankles . 4 . Quadriceps Stretch With one hand against a wall for balance , reach back and grasp one foot with your other hand . Bring your heel as close to your but - tocks as possible . Hold for 15 counts , then relax . Repeat 3 times for each leg . Stretches : Quadriceps and hip muscles . 5 . Inner Thigh Stretch Sit with the soles of your feet together and your knees outward . Pull your feet toward your groin area as far as possible . Hold for 15 counts , then relax . Repeat 3 times . Stretches : Quadriceps and hip muscles . 2O
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MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the crosstrainer regu - • Do not hold the metal contacts too tightly ; doing so larly . Replace any worn parts immediately . may interfere with heart rate readings . To clean the crosstrainer , use a damp cloth and a • For the most accurate heart rate reading , hold the metal contacts for about 15 seconds . small amount of mild soap . important : To avoid damage to the console , keep liquids away from the console and keep the console out of direct • For optimal performance of the handgrip pulse sen - sunlight . sor , keep the metal contacts clean . The contacts can be cleaned with a soft cloth - - never use alco - BATTERY REPLACEMENT hol , abrasives , or chemicals . HOW TO MOVE THE CROSSTRAINER If the console display becomes dim , the batteries should be replaced ; most console problems are the result of low batteries . See assembly step 10 on page Before moving the crosstrainer , remove the hand 7 for replacement instructions . Note : The console weights and adjust the seat to the position shown in requires four " D " batteries . the drawing below . Then , stand behind the crosstrain - er , hold the rail in the indicated location , and lift the HOW TO LEVEL THE CROSSTRAINER rail until the crosstrainer can be moved on the front wheels . Carefully move the crosstrainer to the desired After the location and then lower it . CAUTION : To decrease crosstrainer has the possibility of injury , bend your legs and keep been moved to your back straight as you lift the rait and move the the location crosstrainer ; make sure to lift with your legs where it will be rather than your back . used , make sure that both ends of front stabilizer Foot are touching the floor , if the Wheel crosstrainer rocks slightly during use , turn one or both of the feet under the front stabilizer until the rocking motion is eliminated . HANDGRIP PULSE SENSOR TROUBLESHOOTING • Avoid moving your hands while using the handgrip pulse sensor . Excessive movement may interfere with heart rate readings . 21
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PART LiST - - Model No . PFEX39930 R0703A Key No . Qty . Description Key No . Qty . Description 1 1 Frame 50 1 Backrest Frame Endcap 2 1 Front Stabilizer 51 1 1 / 2 " x 70mm Button Bolt 3 1 Frame Extension 52 1 1 / 2 " Nylon Locknut Belt 4 1 Seat Carriage 53 1 5 1 Backrest Frame 54 1 Pulley / Crank 6 1 Seat Frame 55 1 M6 x 25mm Bolt 7 1 Rear Stabilizer Cover 56 2 Flange Screw 8 1 Front Stabilizer Cover 57 1 Right Crank Arm 9 1 Rear Stabilizer 58 2 M6 Eyebolt 10 1 Backrest 59 1 " U " Bracket 11 1 Left Handlebar 60 4 M6 Nut 12 1 Seat 61 5 M8 Nylon Locknut 13 1 Upright 62 2 Flywheel Washer 14 1 Upright Bushing 63 2 MI0 Black Nylon Locknut M6 x 16mm Screw 15 1 Right Handlebar 64 7 16 1 Console 65 2 M10 x 112mm Carriage Bolt 17 1 Left Side Shield 66 2 MI0 Zinc Nylon Locknut 18 1 Right Side Shield 67 1 " C " Magnet Bracket 19 1 Side Shield Cover 68 2 MI0 x 52mm Zinc Button Bolt M6 x 50mm Screw 20 2 Seat Carriage Bushing 69 1 M5 x 7mm Screw 21 2 Small Hand Weight 70 8 M6 Flat Washer 22 2 Medium Hand Weight 71 1 M4 x 25mm Screw 23 2 Large Hand Weight 72 5 24 1 Left Pedal 73 12 M4 x 16mm Screw M10 x 45mm Button Screw 25 1 Left Pedal Strap 74 2 M4 x 38mm Round Head Screw 26 1 Right Pedal 75 4 M8 x 39mm Button Bolt 27 1 Right Pedal Strap 76 2 Handlebar Collar 28 2 Adjustment Knob 77 2 M5 Nut 29 1 Adjustment Pin 78 2 30 2 Wheel 79 1 M6 x 25.4mm Button Screw M6 x 72mm Button Screw 31 1 Left Front Endcap 80 2 M5 x 12mm Bolt 32 1 Right Front Endcap 81 4 33 2 Foot 82 1 Reed Switch Clamp 34 1 Adjustment Motor 83 4 M5 Nylon Locknut M4 x 12mm Round Head Screw 35 1 Upper Wire Harness 84 2 36 1 Lower Wire Harness 85 2 M10 Zinc Split Washer 37 1 Flywheel 86 2 Foam Grip 38 1 Magnet 87 1 M6 Large Washer M8 x 14mm Button Screw 39 1 Flywheel Axle 88 1 Water Bottle Holder 40 2 Flywheel Bearing 89 1 Handlebar Foam 41 1 " C " Magnet 90 2 42 1 Left Crank Arm 91 2 M4 x 22mm Screw 43 1 Reed Switch / Wire 92 1 M4 x 8mm Screw 44 1 Crank Bearing Assembly 93 2 Seat Frame Endcap 45 4 M5 Flat Washer 94 4 M8 x 12mm Button Screw Handlebar Bracket 46 1 Adjustment Cable 95 1 User's Manual 47 1 Return Spring # 1 Allen Wrench 48 2 M6 Nylon Locknut # 3 49 2 Seat Bushing Note : " # ' indicates a non - illustrated part . Specifications are subject to change without notice . See the back cover of this manual for information about ordering replacement parts . 22
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R1 73 X " U 73 O 84 94 61 88 3O R1 30 35 93 14 65 80 73 / 32 28 Z 10 j [ 1 38 12 / 50 44 O 73 71 31 61 69 ¢ ¢ w ZO 60 36 48 61 XR1 7O ¢ ¢ 0 29 47 75 20 28 7O 70 P0 O , , , , 4 O
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HOW TO ORDER REPLACEMENT PARTS To order replacement parts , call our Customer Service Department tollzfree at 1z800 _ 999 _ 3756 , Monday through Friday , 6 a . m . until 6 p . m . Mountain Time ( excluding holidays ) . To help us assist you , please be prepared to give the following information : • The MODEL NUMBER of the product ( PFEX39930 ) • The NAME of the product ( PROFORM _ ' CROSSTRAINER 55 ) • The SERIAL NUMBER of the product ( see the front cover of this manual ) • The KEY NUMBER and DESCRiPTiON of the part ( s ) ( see the PART LiST on page 22 ) PROFORM is a registered trademark of iCON Health & Fitness , inc . LiMiTED WARRANTY iCON Health & Fitness , Inc . ( ICON ) , warrants this product to be free from defects in workmanship and material , under normal use and service conditions , for a period of ninety ( 90 ) days from the date of pur - chase . This warranty extends only to the original purchaser , iCON's obligation under this warranty is lim - ited to replacing or repairing , at ICON's option , the product through one of its authorized service centers . All repairs for which warranty claims are made must be prezauthorized by iCON . This warranty does not extend to any product or damage to a product caused by or attributable to freight damage , abuse , mis - use , improper or abnormal usage or repairs not provided by an ICON authorized service center , products used for commercial or rental purposes , or products used as store display models . No other warranty beyond that specifically set forth above is authorized by ICON . ICON is not responsible or liable for indirect , special or consequential damages arising out of or in con - nection with the use or performance of the product or damages with respect to any economic loss , loss of property , loss of revenues or profits , loss of enjoyment or use , costs of removal , installation or other consequential damages of whatsoever nature . Some states do not allow the exclusion or limitation of inci - dental or consequential damages . Accordingly , the above limitation may not apply to you . The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein . Some states do not allow limitations on how long an implied warranty lasts . Accordingly , the above limitation may not apply to you . This warranty gives you specific legal rights . You may also have other rights which vary from state to state . iCON HEALTH & FITNESS , INC . , 1800 S . 1000 W . , LOGAN , UT 84321 - 9813 Part No . 198386 R0703A Printed in China © 2003 ICON Health and Fitness , Inc .