ProForm 40 Es Manual

							11
14. Identify the Right Pedal (36). 
  Using an adjustable wrench, firmly tighten the 
Right Pedal (36) clockwise into the right side of 
the Crank (43). 
 Firmly tighten the Left Pedal (not shown) coun-
terclockwise into the left side of the Crank (not 
shown).
  Adjust the right strap to the desired position, and 
press the ends of the straps onto the tabs on the 
Right Pedal (36). Adjust the strap on the Left 
Pedal (not shown) in the same way. 
15. Make sure that all parts are properly tightened before you use the exercise bike. Note: Extra parts may 
be included. Place a mat beneath the exercise bike to protect the floor. 
43
36
Strap
Tab
14 
						

							12
HOW TO USE THE EXERCISE BIKE
HOW TO ADJUST THE SEAT
The seat can be 
adjusted forward 
or backward to the 
position that is the 
most comfortable. To 
adjust the seat, push 
downward on the 
adjustment handle, 
slide the seat to the 
desired position, and 
then pull upward 
on the adjustment 
handle to lock the 
seat in place.
 HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal 
straps, first pull the 
ends of the straps off 
the tabs on the ped-
als. Adjust the straps 
to the desired posi-
tion, and then press 
the ends of the straps 
onto the tabs.
 HOW TO MOVE THE EXERCISE BIKE
To move the exer-
cise bike, bend your 
knees, grip the rear 
stabilizer, and care-
fully lift it until the 
exercise bike can be 
moved on the front 
wheels. Move the 
exercise bike to the 
desired location, and 
then lower it.
 HOW TO LEVEL THE EXERCISE BIKE
If the exercise bike 
rocks slightly on your 
floor during use, turn 
one or both of the 
leveling feet on the 
rear stabilizer until 
the rocking motion is 
eliminated.
Pedal 
Strap
TabLeveling 
Feet
StabilizerAdjustment 
Handle 
						

							13
FEATURES OF THE CONSOLE
The advanced console offers an array of features 
designed to make your workouts more effective and 
enjoyable. 
When you use the manual mode of the console, you 
can change the resistance of the pedals with the touch 
of a button. As you exercise, the console will provide 
continuous exercise feedback. You can even measure 
your heart rate using the handgrip heart rate monitor.
The console offers sixteen preset workoutsheight 
weight loss and eight performance workouts. Each 
preset workout automatically changes the resistance 
of the pedals and prompts you to vary your pedaling 
speed as it guides you through an effective workout.
You can even connect your MP3 player or CD player 
to the console sound system and listen to your favorite 
music or audio books while you exercise.
To use the manual mode, see page 14. To use a 
preset workout, see page 15. To use the sound 
system, see page 17. To use the user mode, see 
page 17.
Note: Before using the console, make sure that batter-
ies are installed (see assembly step 7 on page 8). 
If there is a sheet of plastic on the display, remove the 
plastic.
CONSOLE DIAGRAM 
						

							14
 HOW TO USE THE MANUAL MODE
1.  Turn on the console.
  Press any button or begin pedaling to turn on the 
console. 
  When you turn on the console, the display will turn 
on. A tone will sound and the console will be ready 
for use.
2.  Select the manual mode.
  When you turn on the con-
sole, the manual mode will 
be selected automatically. 
  If you have selected a 
workout, reselect the manual 
mode by pressing the 8 Wt. 
Loss Workouts button or the 
8 Perform. Workouts but-
ton repeatedly until a track 
appears in the upper display.
3.   Begin pedaling and change the resistance of 
the pedals as desired.
  As you pedal, change the 
resistance of the pedals by 
pressing the Resistance 
increase and decrease 
buttons. 
  Note: After you press the 
buttons, it will take a moment 
for the pedals to reach the 
selected resistance level. 
 4.  Follow your progress with the display.
  The display can show the following workout 
information:
  CalorieshThis display mode will show the approx-
imate number of calories you have burned.
  DistancehThis display mode will show the dis-
tance that you have pedaled in miles or kilometers. 
  ProfilehWhen a workout is selected, this display 
mode will show a profile of the resistance settings 
of the workout.
  PulsehThis display mode will show your heart rate 
when you use the handgrip heart rate monitor (see 
step 5 on page 15).
  Resistance (Res)hThis display mode will show 
the resistance level of the pedals for a few seconds 
each time the resistance level changes. 
  SpeedhThis display mode will show your pedaling 
speed in miles per hour or kilometers per hour. 
  TimehWhen the manual mode is selected, this 
display mode will show the elapsed time. When a 
workout is selected, this display mode will show the 
time remaining in the workout.
  TrackhWhen the manual mode is selected, this 
display mode will show a track representing 1/4 
mile (400 m). As you exercise, indicators will 
appear in succession around the track until the 
entire track appears. The track will then disappear 
and the indicators will again begin to appear in 
succession. 
  Press the Display Mode 
button repeatedly to view the 
desired workout information. 
  To reset the display to zero, 
press the On/Reset button.
  Note: The console can show 
pedaling speed and distance 
in either miles or kilometers. 
To view or change the unit of 
measurement, see THE USER MODE on 
page 17.
  Change the volume level of the 
console by pressing the volume 
increase and decrease buttons. 
						

							15
 5.  Measure your heart rate if desired. 
  If there are sheets 
of plastic on the 
metal contacts 
on the handgrip 
heart rate moni-
tor, remove the 
plastic. In addi-
tion, make sure 
that your hands 
are clean. To 
measure your heart 
rate, hold the handgrip heart rate monitor with your 
palms resting against the contacts. Avoid moving 
your hands or gripping the contacts tightly. 
  When your pulse is detected, a heart-shaped 
symbol will flash in the display and then your heart 
rate will be shown. For the most accurate heart 
rate reading, hold the contacts for at least 15 
seconds. 
  If your heart rate is not shown, make sure that your 
hands are positioned as described. Be careful not 
to move your hands excessively or to squeeze the 
contacts tightly. For optimal performance, clean 
the contacts using a soft cloth; never use alcohol, 
abrasives, or chemicals to clean the contacts.
 6.   When you are finished exercising, the console 
will turn off automatically.
  If the pedals do not move for several seconds, a 
series of tones will sound, the console will pause, 
and the time will flash in the display.
  If the pedals do not move for several minutes, the 
console will turn off and the display will be reset.
 HOW TO USE A PRESET WORKOUT
1.  Turn on the console.
  Press any button or begin pedaling to turn on the 
console. 
  When you turn on the console, the display will turn 
on. A tone will sound and the console will be ready 
for use.
2.  Select a preset workout.
  To select a preset work-
out, press the 8 Wt. Loss 
Workouts button or the 8 
Perform. Workouts button 
repeatedly until the num-
ber of the desired workout 
appears in the lower display. 
  When you select a preset 
workout, a profile of the 
resistance levels of the 
workout will scroll across 
the upper display, the duration of the workout will 
appear in the center display, and the number of the 
workout will appear in the lower display.
 3.  Begin pedaling to start the workout.
  Each workout is divided into several one-minute 
segments. One resistance level and one goal 
speed is programmed for each segment. Note: The 
same resistance level and/or goal speed may be 
programmed for consecutive segments.
  During the workout, the workout profile will show 
your progress (see the drawing above). The flash-
ing segment of the profile represents the current 
segment of the workout. The height of the flashing 
segment indicates the resistance level for the cur-
rent segment. 
  At the end of each segment of the workout, a 
series of tones will sound and the next segment of 
the profile will begin to flash. If a different resis-
tance level is programmed for the next segment, 
the resistance level will appear in the display for 
a few seconds to alert you. The resistance of the 
pedals will then change.
Contacts
Profile 
						

							16
  As you exercise, keep your 
pedaling speed near the goal 
speed for the current seg-
ment. The goal speed will 
appear in the display when 
the speed display mode is 
selected. 
  IMPORTANT: The goal 
speed is intended only to 
provide motivation. Your 
actual pedaling speed may be slower than the 
goal speed. Make sure to pedal at a speed that 
is comfortable for you. 
  If the resistance level for the current segment is 
too high or too low, you can manually override 
the setting by pressing the Resistance buttons. 
IMPORTANT: When the current segment of the 
workout ends, the pedals will automatically 
adjust to the resistance level programmed for 
the next segment.
  If you stop pedaling for several seconds, a series of 
tones will sound and the workout will pause. 
  To resume the workout, simply resume pedaling. 
The workout will continue until the last segment 
of the profile flashes and the last segment of the 
workout ends. 
4.  Follow your progress with the display.
  See step 4 on page 14.
5.  Measure your heart rate if desired.
  See step 5 on page 15.
6.   When you are finished exercising, the console 
will turn off automatically.
  See step 6 on page 15. 
						

							17
 HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console 
sound system while you exercise, plug your audio 
cable into the jack on the console and into a jack on 
your MP3 player or CD player; make sure that your 
audio cable is fully plugged in. 
Next, press the play button on your 
MP3 player or CD player. Adjust 
the volume level using the volume 
increase and decrease buttons on the 
console or the volume control on your 
MP3 player or CD player. 
 THE USER MODE
The console features a user mode that allows you to 
select a unit of measurement for the console and to 
view console usage information.
1.  Select the user mode.
  To select the user mode, 
press and hold down the 
Display Mode button for a 
few seconds until the user 
mode information appears in 
the display. 
2.  Select a unit of measurement if desired.
  The console can show pedaling speed and dis-
tance in either miles or kilometers.
  The upper display will show the selected unit of 
measurement. An E for English miles or an M for 
metric kilometers will appear in the upper display. 
To change the unit of measurement, press the 
Resistance decrease button repeatedly. 
  Note: When you replace the batteries, it may be 
necessary to reselect the unit of measurement.
3.  View console usage information if desired.
  The center display will show the total number of 
hours that the console has been used since the 
exercise bike was purchased. The lower display 
will show the total distance that the pedals have 
moved since the exercise bike was purchased.
4.   Exit the user mode.
  Press the Display Mode button to exit the user 
mode. 
						

							18
Inspect and tighten all parts of the exercise bike regu-
larly. Replace any worn parts immediately. 
To clean the exercise bike, use a damp cloth and a 
small amount of mild soap. IMPORTANT: To avoid 
damage to the console, keep liquids away from 
the console and keep the console out of direct 
sunlight.
CONSOLE TROUBLESHOOTING
If the console does not function properly, replace all 
the batteries at the same time. See assembly step 7 on 
page 8 for battery replacement instructions.
If the console does not display your heart rate when 
you use the handgrip heart rate monitor, see step 5 on 
page 15.
 HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the 
reed switch should be adjusted. 
To adjust the reed switch, 
you must first remove the 
Shield Cover (12). Using 
a flat screwdriver, release 
the tabs on the Shield 
Cover, and then lift the 
Shield Cover away from 
the frame.
Next, locate the Reed Switch (46). Loosen, but do not 
remove, the M4 x 16mm Screw (61). 
Next, rotate the Pulley (43) until a Magnet (44) is 
aligned with the Reed Switch (46). Slide the Reed 
Switch slightly toward or away from the Magnet. Then, 
retighten the M4 x 16mm Screw (61). 
Rotate the Pulley (43) for a moment. Repeat these 
actions until the console displays correct feedback. 
When the reed switch is correctly adjusted, reattach 
the shield cover.
MAINTENANCE AND TROUBLESHOOTING 
12
61
46
43
44 
						

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HOW TO ADJUST THE DRIVE BELT
If you can feel the pedals slip while you are pedaling, 
even when the resistance is adjusted to the highest 
level, the drive belt may need to be adjusted. 
To adjust the drive belt, you must remove the right 
pedal, the shield cover, and the right frame shield (see 
the instructions below). 
Using an adjustable wrench, turn the right pedal coun-
terclockwise and remove it. 
See the HOW TO ADJUST THE REED SWITCH on 
page 18 and remove the Shield Cover (12).
Next, see the EXPLODED DRAWING near the end of 
this manual and remove the M4 x 16mm Screws (61) 
from the Right and Left Frame Shields (38, 39). Then, 
gently remove the Right Frame Shield.
Hold the two M8 Locknuts (67) and loosen the two 
M8 x 16mm Flat Head Screws (73). Next, loosen the 
M10 x 35mm Hex Screw (74) until the Drive Belt (77) is 
tight. Then, hold the M8 Locknuts and tighten the M8 x 
16mm Flat Head Screws.
Then, reattach the right frame shield, the top shield, 
and the right pedal.
77
7367
FCC INFORMATION
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference 
in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not 
installed and used in accordance with the instructions, may cause harmful interference to radio communications. 
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does 
cause harmful interference to radio or television reception, which can be determined by turning the equipment off 
and on, try to correct the interference by one or more of the following measures: 
a  Reorient or relocate the receiving antenna.
a  Increase the separation between the equipment and the receiver.
a  Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. 
a  Consult the dealer or an experienced radio/TV technician for help. 
FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to 
computer or peripheral devices. Changes or modifications not expressly approved by the party respon-
sible for compliance could void the user_s authority to operate this equipment.
74 
						

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EXERCISE GUIDELINES
These guidelines will help you to plan your exercise 
program. For detailed exercise information, obtain a 
reputable book or consult your physician. Remember, 
proper nutrition and adequate rest are essential for 
successful results. 
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your 
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your 
heart rate as a guide to find the proper intensity level. 
The chart below shows recommended heart rates for 
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the 
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your 
age define your ctraining zone.d The lowest number is 
the heart rate for fat burning, the middle number is the 
heart rate for maximum fat burning, and the highest 
number is the heart rate for aerobic exercise.
Burning FathTo burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of 
time. During the first few minutes of exercise, your 
body uses carbohydrate calories for energy. Only after 
the first few minutes of exercise does your body begin 
to use stored fat calories for energy. If your goal is to 
burn fat, adjust the intensity of your exercise until your 
heart rate is near the lowest number in your training 
zone. For maximum fat burning, exercise with your 
heart rate near the middle number in your training 
zone.
Aerobic ExercisehIf your goal is to strengthen your 
cardiovascular system, you must perform aerobic 
exercise, which is activity that requires large amounts 
of oxygen for prolonged periods of time. For aerobic 
exercise, adjust the intensity of your exercise until your 
heart rate is near the highest number in your training 
zone. 
WORKOUT GUIDELINES
Warming UphStart with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body 
temperature, heart rate, and circulation in preparation 
for exercise. 
Training Zone ExercisehExercise for 20 to 30 min-
utes with your heart rate in your training zone. (During 
the first few weeks of your exercise program, do not 
keep your heart rate in your training zone for longer 
than 20 minutes.) Breathe regularly and deeply as you 
exercise ; never hold your breath. 
Cooling DownhFinish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles 
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three 
workouts each week, with at least one day of rest 
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week, 
if desired. Remember, the key to success is to make 
exercise a regular and enjoyable part of your everyday 
life.
    WARNING: Before beginning this 
or any exercise program, consult your physi-
cian. This is especially important for persons 
over age 35 or persons with pre-existing 
health problems.
The heart rate monitor is not a medical device. 
Various factors may affect the accuracy of 
heart rate readings. The heart rate monitor is 
intended only as an exercise aid in determin-
ing heart rate trends in general.