ProForm Hybrid Trainer Pfel038152 Manual
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21 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 displays will turn on, a tone will sound, and the console will be ready for use. 2. Select a preset workout. When you select a Recumbent preset workout, you must adjust the hybrid trainer to the recumbent bike mode for the console to provide accurate feed- back (see HOW TO USE THE RECUMBENT BIKE MODE on page 17). When you select an Elliptical preset workout, you must adjust the hybrid trainer to the elliptical mode for the console to provide accurate feedback (see HOW TO USE THE ELLIPTICAL MODE on page 16). To select a preset workout, press the Elliptical Workouts or Recumbent Workouts button repeatedly until the number of the desired workout appears in the lower display. The duration of the workout will appear in the center display. 3. Start the workout. Begin pedaling to start the workout. Each workout is divided into one-minute segments. One resistance level and one target speed are programmed for each segment. Note: The same resistance level and/or target speed may be pro- grammed for consecutive segments. At the end of each segment of the workout, a series of tones will sound. The resistance level for the next segment will appear in the upper display for a few seconds to alert you. The resistance of the pedals will then change. The speed meter will show two flashing bars that represent the target speed zone for the seg- ment; the target speed zone includes a range of speeds that are within a few RPMs of the target speed for the segment. The solid bars represent your actual pedaling speed. As you exercise, keep your pedaling speed within the target speed zone for the current segment by increasing or decreasing your pedaling speed or by increasing or decreasing the resistance of the pedals. IMPORTANT: The target speed is intended only to provide motivation. Make sure to pedal at a speed and a resistance level 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 restart the workout, simply resume pedaling. The workout will continue until the last segment of the workout ends. 4. Follow your progress with the displays. 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. Target Speed Zone
22 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. 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.
23 THE SETTINGS MODE The console features a settings mode that allows you to select a unit of measurement for the console and to view console usage information. To select the settings mode, press and hold down the On/Reset button until the settings mode information appears in the display. The console can show pedal- ing speed and distance 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 display. To change the unit of measurement, press the Elliptical Workouts button repeatedly. Note: When you replace the batteries, it may be neces- sary to reselect the unit of measurement. Press the Recumbent Workouts button to view the total distance and the total time. The center display will show the total time (in hours) that the console has been used since the hybrid trainer was purchased. The lower display will show the total distance (in miles or kilometers) that the hybrid trainer has been pedaled. To exit the settings mode, press the On/Reset button twice. 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 harmf\ ul interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy a\ nd, if not installed and used in accordance with the instructions, may cause harmfu\ l 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 b\ e determined by turning the equipment off and on, try to correct the interference by one or more of the following \ measures: • Reorient or relocate the receiving antenna. • Increase the separation between the equipment and the receiver. • Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. • Consult the dealer or an experienced radio/TV technician for help. FCC CAUTION: To assure continued compliance, use only shielded interface cables when c\ onnecting to computer or peripheral devices. Changes or modifications not expressly a\ pproved by the party respon- sible for compliance could void the user’s authority to operate this equipment. IMPORTANT: To satisfy exposure compliance requirements, the antenna and transmitter \ in the console must be at least 8 in. (20 cm) from all persons and must not be near o\ r connected to any other antenna or transmitter. Note: The console contains FCC ID: OMCBMD1.
24 MAINTENANCE Regular maintenance is important for optimal performance and to reduce wear. Inspect and properly tighten all parts each time the hybrid trainer is used. Replace any worn parts immediately. To clean the hybrid trainer, 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 Most console problems are the result of low batter- ies. To replace the batteries, see assembly step 12 on page 12. If the console does not display your heart rate when you use the handgrip heart rate monitor, see step 5 on page 20. 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, first remove the two M4 x 19mm Self- tapping Screws (100) from the Rear Access Cover (26), and then remove the Rear Access Cover. Next, locate the Reed Switch (60). Slightly loosen the two M4 x 19mm Screws (84). Next, rotate the Large Pulley (48) until a Pulley Magnet (117) is aligned with the Reed Switch (60). Slide the Reed Switch slightly toward or away from the Pulley Magnet. Then, retighten the M4 x 19mm Screws (84). Rotate the Large Pulley (48) for a moment. Repeat these actions until the console displays correct feedback. When the reed switch is correctly adjusted, reattach the rear access cover. 100 26 MAINTENANCE AND TROUBLESHOOTING 60 84 11 7 48
25 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, first remove the M4 x 19mm Self-tapping Screw (100) from the Side Access Cover (21), and then remove the Side Access Cover by moving it in the direction shown by the arrow. Next, loosen the M10 x 55mm Bolt (99). Then, tighten the M8 Locknut (68) until the Drive Belt (64) is tight. When the Drive Belt (64) is tight, tighten the M10 x 55mm Bolt (99). Then, reattach the side access cover. 100 21 6864 99
26 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.
27 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
28 PART LISTModel No. PFEL03815.2 R0916A 1 1 Frame 2 1 Upright 3 1 Pivot Bracket 4 1 Console 5 1 Front Stabilizer 6 1 Rear Stabilizer 7 1 Right Upper Body Arm 8 1 Right Pivot Leg 9 1 Right Pedal Arm 10 1 Left Upper Body Arm 11 1 Left Pivot Leg 12 1 Left Pedal Arm 13 1 Pivot Knob 14 1 Accessory Tray 15 2 Upper Body Grip 16 2 Pulse Grip 17 2 Wheel Cap 18 2 Crank Cap 19 4 M10 x 80mm Screw 20 1 Wire Cover 21 1 Side Access Cover 22 1 Left Shield 23 1 Right Shield 24 2 Crank Arm 25 1 Pivot Cover 26 1 Rear Access Cover 27 1 Backrest 28 1 Seat 29 2 Seat Handlebar 30 1 Right Crank Bracket 31 2 Seat Grip 32 1 Seat Carriage 33 2 Seat Handlebar Cap 34 1 Seat Carriage Bracket 35 2 Seat Carriage Bushing 36 1 Adjustment Pin 37 1 Carriage Knob 38 1 M5 x 10mm Screw 39 4 M6 x 10mm Bolt 40 4 M6 x 16mm Screw 41 2 Carriage Cap 42 2 Stabilizer Cap 43 1 C-magnet 44 1 Resistance Motor 45 1 Resistance Arm 46 1 Resistance Disc 47 1 Resistance Block 48 2 Large Pulley 49 1 Crank 50 1 Weld Spacer 51 6 Crank Bearing 52 1 Bearing Spacer 53 1 Crank Collar 54 1 Idler Axle 55 1 Idler Bolt 56 2 Idler Bushing 57 1 Idler Bracket 58 1 Small Pulley 59 1 Flywheel 60 1 Reed Switch/Wire 61 1 Seat Frame 62 2 Leveling Foot 63 1 Clamp 64 2 Drive Belt 65 14 Pivot Bushing 66 1 Left Crank Bracket 67 1 Set Screw 68 23 M8 Locknut 69 3 Crank Screw 70 1 Right Pedal 71 1 Left Pedal 72 2 Pedal Plate 73 2 Bumper 74 2 Pedal Brace 75 2 Upper Body Cap 76 6 M10 x 20mm Screw 77 1 M5 x 6mm Screw 78 2 Upper Body Cover 79 2 Pivot Spacer 80 1 Pivot Axle 81 2 Pivot Leg Cap 82 2 Wheel 83 6 Pivot Cover 84 21 M4 x 19mm Screw 85 4 Foot 86 6 M8 x 14mm Shoulder Screw 87 7 M8 Washer 88 2 M5 Nut 89 2 M5 x 10mm Black Screw 90 1 M4 x 10mm Screw 91 2 M5 Washer 92 8 M8 x 20mm Bolt 93 – (Not Used) 94 1 Upper Wire 95 4 M8 x 38mm Bolt 96 1 Main Wire 97 4 M6 x 20mm Screw 98 4 M6 x 35mm Screw 99 1 M10 x 55mm Bolt 100 3 M4 x 19mm Self-tapping Screw Key No. Qty. Description Key No. Qty. Description
29 Key No. Qty. Description Key No. Qty. Description 101 2 M8 x 54mm Shoulder Screw 102 6 M8 x 38mm Hex Bolt 103 1 Left Pulse Wire 104 1 Right Pulse Wire 105 8 M6 x 15mm Screw 106 6 M8 x 12mm Screw 107 2 M8 x 98mm Bolt 108 1 M4 x 19mm Bright Screw 109 2 M10 x 110mm Shoulder Bolt 110 1 M10 Locknut 111 4 M6 Locknut 112 8 M8 Split Washer 113 2 M19 Snap Ring 114 1 M8 Snap Ring 115 6 M4 x 16mm Screw 116 5 M4 x 12mm Screw 117 2 Pulley Magnet 118 2 Clip Nut * – User’s Manual * – Assembly Tool * – Grease Packet Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated.
30 EXPLODED DRAWING AModel No. PFEL03815.2 R0916A 68 75 83 109 107 3 8 10 12 52 4 7 9 11 14 16 16 17 19 13 77 15 15 17 20 70 72 71 74 78 78 73 75 80 81 83 86 68 68 68 86 85 85 82 82 87 25 84 11 5 84 11 5 84 11 6 101 105 105 84 105 102 102 103 104 87 106 106 65 65 65 79 79 6565 9694