ProForm Endurance 520 E Manual

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HOW TO USE AN ONBOARD WORKOUT
1.   Begin pedaling or press any button on the 
console to turn on the console.
   When you turn on the console, the display will turn 
on. The console will then be ready for use.
2. Select an onboard workout.
   To select an onboard workout, press the Calorie, 
Intensity, or Speed button repeatedly until the 
desired workout appears in the display.
   When you select an onboard workout, the display 
will show the duration of the workout and the name 
of the workout. A profile of the speed settings of the 
workout will appear in the matrix. 
   The display will also show the maximum pedaling 
speed (rpm) and the maximum resistance level.
3. Start the workout.
   Press the Quick Start button or begin pedaling to 
start the workout.
  Each workout is divided into segments. One 
resistance level and one target rpm (speed) are 
programmed for each segment. Note: The same 
resistance level and/or target rpm may be pro-
grammed for consecutive segments. 
   The resistance level and the target rpm for the first 
segment will appear in the matrix. 
   During 
the work-
out, the 
profile on 
the speed 
tab will 
show your 
progress. 
The flashing segment of the profile represents the 
current segment of the workout. The height of the 
flashing segment indicates the target rpm for the 
current 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 and/or target rpm is programmed for 
the next segment, the resistance level and/or target 
rpm will appear in the display for a few seconds 
to alert you. The resistance of the pedals will then 
change. 
   As you exercise, you will be prompted to keep your 
pedaling speed near the target rpm for the cur-
rent segment. When an upward-pointing arrow 
appears in the display, increase your pedal-
ing speed. When a downward-pointing arrow 
appears, decrease your pedaling speed. When 
no arrow appears, maintain your current pedaling 
speed. 
   IMPORTANT: The target rpm is intended only to 
provide motivation. Your actual pedaling speed 
may be slower than the target rpm. 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 Quick 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.
   The workout will continue in this way until the last 
segment ends. 
   To pause the console, press the Pause/End button 
or the Home button or simply stop pedaling. When 
the console is paused, the time will flash in the 
display. To continue your workout, simply resume 
pedaling.
   Press the Pause/End button or the Home button 
repeatedly to pause the workout, view your work-
out results, and exit the workout and return to the 
manual mode. 
4. Follow your progress with the display. 
 See step 4 on page 19.
5. Measure your heart rate if desired.
 See step 5 on page 20.
6.   When you are finished exercising, the console 
will turn off automatically.
 See step 6 on page 20.
Profile 
						

							22
HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console 
sound system while you exercise, plug a 3.5 mm male 
to 3.5 mm male audio cable (not included) into the jack 
on the console and into a jack on your personal audio 
player, or other personal audio player; make sure that 
the audio cable is fully plugged in. Note: To pur-
chase an audio cable, see your local electronics 
store. 
Next, press the play button on 
your personal audio player. 
Adjust the volume level using 
the volume increase and 
decrease buttons on the console 
or the volume control on your personal audio player.
HOW TO USE THE CHARGING PORT
The console features a charging port that you can 
use to charge USB-compatible devices, such as 
smartphones, while you exercise. 
To use the charging port, plug a USB charging cable 
(not included) into the charging port on the console and 
into the receptacle on your device; make sure that the 
USB charging cable is fully plugged in. Note: The 
charging port cannot be used to view or transfer data 
or to play music through the console sound system.
THE OPTIONAL CHEST HEART RATE MONITOR
Whether your 
goal is to 
burn fat or to 
strengthen your 
cardiovascular 
system, the key 
to achieving the 
best results is 
to maintain the 
proper heart 
rate during your 
workouts. The optional chest heart rate monitor will 
enable you to continuously monitor your heart rate 
while you exercise, helping you to reach your personal 
fitness goals. To purchase a chest heart rate moni-
tor, please see the front cover of this manual.
Note: The console is compatible with all BLUETOOTH 
Smart heart rate monitors. 
						

							23
HOW TO CONNECT YOUR SMART DEVICE TO THE 
CONSOLE
The console supports BLUETOOTH connections to 
smart devices via the iFit app and to compatible heart 
rate monitors. Note: Other BLUETOOTH connections 
are not supported.
1.   Download and install the iFit app on your smart 
device.
   On your iOS® or Android™ smart device, open the 
App Store℠ or the Google Play™ store, search for 
the free iFit app, and then install the app on your 
smart device. Make sure that the BLUETOOTH 
option is enabled on your smart device. 
   Then, open the iFit app and follow the instructions 
to set up an iFit account and customize settings.
2.   Connect your smart device to the console.
   Follow the instructions in the iFit app to connect 
your smart device to the console. 
   When a connection is established, the LED on the 
console will flash blue. Press the Bluetooth Smart 
button on the console to confirm the connection; 
the LED on the console will then turn solid blue.
3. Record and track your workout information.
   Follow the instructions in the iFit app to record and 
track your workout information.
4.   Disconnect your smart device from the console 
if desired. 
   To disconnect your smart device from the console, 
press and hold the Bluetooth Smart button on the 
console for 5 seconds. 
   Note: All BLUETOOTH connections between the 
console and other devices (including any smart 
devices, heart rate monitors, and so forth) will be 
disconnected.
HOW TO CONNECT YOUR HEART RATE MONITOR 
TO THE CONSOLE
The console is compatible with all BLUETOOTH Smart 
heart rate monitors.
To connect your BLUETOOTH Smart heart rate moni-
tor to the console, press the Bluetooth Smart button 
on the console. When a connection is established, the 
LED on the console will flash red twice. 
Note: If there is more than one compatible heart rate 
monitor near the console, the console will connect to 
the heart rate monitor with the strongest signal.
To disconnect your heart rate monitor from the console, 
press and hold the Bluetooth Smart button on the con-
sole for 5 seconds. 
Note: All BLUETOOTH connections between the con-
sole and other devices (including any smart devices, 
heart rate monitors, and so forth) will be disconnected.  
						

							24
HOW TO CHANGE CONSOLE SETTINGS
1. Select the settings mode.
   To select the settings mode, press the gear button. 
The settings information will appear in the display. 
2. Navigate the settings mode.
   While the settings mode is selected, the matrix of 
the display will display several optional screens. 
Press the decrease button next to the Enter button 
repeatedly to select the desired optional screen.
   The lower section of the display will show instruc-
tions for the selected screen. Make sure to follow 
the instructions shown in the lower part of the 
display.
3. Change settings as desired.
  Units—The currently selected unit of measurement 
will appear in the display. To change the unit of 
measurement, press the Enter button repeatedly. 
To view distance in miles, select ENGLISH. To view 
distance in kilometers, select METRIC.
  Contrast Level—The currently selected contrast 
level will appear in the display. Press the Quick 
Resistance increase and decrease buttons to 
adjust the contrast level. 
  Usage Information—The display will show the 
total number of hours that the elliptical has been 
used and the total distance (in miles or kilometers) 
that has been pedaled on the elliptical.
4. Exit the settings mode.
   Press the gear button to exit the settings mode. 
						

							25
MAINTENANCE
Regular maintenance is important for optimal 
performance and to reduce wear. Inspect and properly 
tighten all parts each time the elliptical is used. 
Replace any worn parts immediately.
To clean the elliptical, 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 display your heart rate when 
you hold the handgrip heart rate monitor, or if the dis-
played heart rate appears to be too high or too low, see 
step 5 on page 20. 
HOW TO LEVEL THE ELLIPTICAL
If the elliptical rocks slightly on your floor during use, 
see HOW TO LEVEL THE ELLIPTICAL on page 16.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the 
reed switch should be adjusted. To adjust the drive 
belt, first unplug the power adapter.
Next, use 
a standard 
screwdriver to 
pry off the left 
Disc (71).
Note: For clarity, the left shield is shown removed in the 
drawing at the right.
Next, locate the Reed Switch (38). Turn the Pulley (19) 
until a Magnet (43) is aligned with the Reed Switch. 
Slightly loosen the indicated M4 x 16mm Screw (101). 
Slide the Reed Switch (38) slightly closer to or away 
from the Magnet (43), and then retighten the Screw. 
Then, unplug the power adapter and rock the Pulley 
(19) forward and backward just enough that the 
Magnet (43) passes the Reed Switch (38) repeatedly. 
Repeat these actions until the console displays correct 
feedback. 
When the reed switch is correctly adjusted, reattach 
the left disc and plug in the power adapter.
71
38
19
101
43
MAINTENANCE AND TROUBLESHOOTING 
						

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HOW TO ADJUST THE DRIVE BELT
If the pedals slip while you are pedaling, even while 
the resistance is adjusted to the highest level, the drive 
belt may need to be adjusted. 
To adjust the drive belt, first unplug the power 
adapter.
See assembly step 16 on page 13. Use a standard 
screwdriver to pry off the Shield Cover (75) and the 
Shield Cover Cap (118).
See assembly step 15 on page 13. Remove the 
Right Leg Outer and Inner Covers (69, 83).
See assembly step 12 on page 11. Remove the 
Right Pedal Arm (58) from the Right Upper Body 
Leg (60).
Next, remove the M8 x 16mm Screw (95), the Large 
Axle Cover (53), and the M8 Washer (not shown) from 
the right Crank Arm (20). Then, carefully remove the 
Right Roller Arm (59) and the Right Pedal Arm (58) 
from the elliptical.
See EXPLODED DRAWING C on page 35. Identify 
the Left and Right Shields (73, 74). Remove the 
M4 x 25mm Screws (124), the M4 x 19mm Screws 
(5), and the M4 x 48mm Screw (107) from the Left and 
Right Shields. Then, remove the Right Shield.
Next, locate and loosen the Idler Screw (89). Next, 
tighten the Belt Adjustment Screw (91) until the Drive 
Belt (113) is tight. Then, retighten the Idler Screw.
Then, reattach the parts that you removed and plug in 
the power adapter.
59
20
95
58
53
11 3
91
89 
						

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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 “training zone.” The lowest number is 
the heart rate for fat burning, the middle number is the 
heart rate for maximum fat burning, and the highest 
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of 
time. During the first few minutes of exercise, your 
body uses carbohydrate calories for energy. Only after 
the first few minutes of exercise does your body begin 
to use stored fat calories for energy. If your goal is to 
burn fat, adjust the intensity of your exercise until your 
heart rate is near the lowest number in your training 
zone. For maximum fat burning, exercise with your 
heart rate near the middle number in your training 
zone.
Aerobic Exercise—If your goal is to strengthen your 
cardiovascular system, you must perform aerobic 
exercise, which is activity that requires large amounts 
of oxygen for prolonged periods of time. For aerobic 
exercise, adjust the intensity of your exercise until your 
heart rate is near the highest number in your training 
zone. 
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body 
temperature, heart rate, and circulation in preparation 
for exercise. 
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During 
the first few weeks of your exercise program, do not 
keep your heart rate in your training zone for longer 
than 20 minutes.) Breathe regularly and deeply as you 
exercise; never hold your breath. 
Cooling Down—Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles 
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three 
workouts each week, with at least one day of rest 
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week, 
if desired. Remember, the key to success is to make 
exercise a regular and enjoyable part of your everyday 
life.
    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. 
						

							28
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. Hamstring 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. Calf/Achilles 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 tendons, bend 
your back leg as well. Stretches: Calves, achilles tendons 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 buttocks 
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.
1
2
3
4
5 
						

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NOTES 
						

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NOTES