ProForm Trailrunner 4.0 Manual

							3\f
These guid eline swill hel p you toplan your exercise
program. Fordet ailed exerci seinfor mation, obtaina
reputable book orcon sult your physi cian. Remembe r,
propernutrition andade quate rest are essentia lfo r
su ccessful results.
EXERCIS EINTENSITY
Wh ether yourgo alisto bu rn fat ortostrengthe nyou r
cardiovascu larsystem ,exer cisingatthepro per inten -
sityis thekey to achie vingresul ts. Youcan useyour
hea rtrat eas aguide tofind the proper intensity level.
Thecha rtbelo wsh ows recom mended heart rates for
fat burn ing andaer obic exercise.
Tofind the pro perin te nsi tylevel ,fin dyour age atthe
bot tom ofthe chart (ag esarerounde doff tothe near -
estten years). Thethree num bersliste dabove your
age define you r“train ing zone.” Thelowest numberis
the hea rtrate for fatbu rning, themiddl enumbe ris the
hea rtrat efor maximu mfat bur ning,and the highest
numbe ris the heart rate foraerob icexercise.Burni ngFat —To burnfat effect ively,you must exer-
cise atalow in te nsi ty level fora sustaine dperi odof
time .D ur ing th e fir st few minu tesofexe rcise, your
bod yuses ca\fbo\b yd\fatecal o\fiesfor energy. Onlyafter
the first few minu tesofexe rci se does your body begin
to use stor ed fat cal o\fies for ener gy.Ifyou rgo alis to
bur nfat ,adj ust thein te nsi tyof your exercise untilyour
h ea rt rat eis near th e lowe stnu mb erinyou rtrai ning
zone .For maxi mum fat bur ning ,exe rcise withyour
hea rt rat enear the middl enum berin your training
zone .
Aerobi cExerc ise—I fyo ur goal is to strengthen your
cardiovascu larsyst em,you must perfo rm aerobi cexer -
cise, which is act ivi ty that requi res large amounts of
oxyge nforpr olon ged per iods oftime .For aerobicex -
erci se, adjust th e in te nsi tyof your exercise untilyour
h ea rt rat eis near th e highest numberinyour traini ng
zone .
WORKOU TGUID ELI NES
War ming Up—S tar tw it h 5to 10 minu tesofstr etchi ng
and light exer cise. Awar m-up incr eases yourbody
tem per atur e, hear trat e, and circu la tion inprepar ation
for exer cise.
Trai ning Zone Exerci se—E xercise for20 to30 min-
utes with your hear trat ein your tr ai ning zone. (Dur ing
t he first few weeks ofyour exer cise pro gram, donot
keep your hear trat ein your tr ai ning zone forlonger
t han 20minut es.)B re at he regul arly and deeplyasyou
exer cise–n ever holdyour breat h.
Cool ing Dow n—Fi nish with 5to 10 minutes ofstretch -
ing. Stret chi ng incr eases theflexi bility ofyou rm uscl es
and hel ps to pre vent post-exer cise problems.
EXER CIS E FR EQ UEN CY
To maint ain or improve your condi tio n, comp lete three
wor kout seach week, with atleast oneday ofrest be-
tw een wor kout s.After afew mon th s ofregu larexer -
cise, you may com plet eup to five workouts each
week, if de sired .R em ember ,the key tosuccess isto
make exer cise aregul arand enj oyable partofyour
ever yda ylif e.
EX ER CISE GUIDELI NES
WA RNING:Bef ore begi nningany
exerc ise progra m,consult yourphysic ian.
Thi sis espe cially impor tant for persons over
age 35 or pers onswithpre \bexisting health
proble ms.
Thepulsesens orisnot am edical device.
V arious factors mayaf fect the acc uracy of
he art rate readi ngs. Thepulse sensor is in \b
te nde donl yas an exer cise aidindete rmining
heart rate tre nds inge nera l. 
						

							32
SUGGES TEDSTRETCH ES
Thecorre ctform for sever alba sic stretche sis shown attheright. Move slowly asyou stretch—neve rbo unce.
\f.Toe Touch Stretc h
Sta nd withyo ur kne esbentsligh tly and slowly ben dforward from
yo ur hip s.Allow yourback and shoulde rsto relaxas yo ure ach
down towardyou rtoe sas fa ras possi ble.H old for15 cou nts,then
rel ax. Repeat3time s.Str etches: Hamstrings, back ofkne esand
back.
2.Ham string Stretc h
Sit with one leg exte nde d.Bring thesole ofthe opposite foot toward
youand restitaga inst theinner thigh ofyour extend edleg.Reach
toward yourtoes asfar aspossi ble.Hold for15cou nts, then relax.
Repeat 3time sfor each leg.Stre tches: Hamstrings, lowe rback and
groin.
3.Calf/Ac hilles Stre tch
Withone leg in fron tof theother ,reach forwar dan dplace your
han dsagain stawall. Keep yourback leg straigh tan dyou rback foot
flatonthefloo r.Ben dyou rfro ntleg, leanforw ard and move your
hipstoward the wall. Hold for15coun ts,then relax. Repeat3times
for each leg.To cause further stretching ofthe achilles te ndo ns,
bendyou rback leg as well.Stretche s:Calves ,ach illes ten dons and
ankles.
4.Qu adric epsStretc h
Withone hand again stawa llfor bala nce, reach back andgrasp one
foo twith your oth er hand. Bring your heelas clo se toyour buttocks
as possib le.Hold for15 counts, thenrelax. Repeat3time sfor each
leg. Stretches: Quadricep sand hip muscl es.
5.Inn erThi ghStre tch
Sit with the sole sof you rfeet together andyourkne esoutward. Pull
your feet toward your groin area asfar aspossible. Holdfo r 15
co unts, then relax. Repe at3time s.Stre tches: Qua drice psandhip
mu scle s.
1
2
3
4
5 
						

							33
PART LIS TModel No. PFTL1 6010. 0R1210A
To locat ethe part slisted below ,see theEXPLODED DRAWINGneartheend ofthis manual.
Key No. Qty. Descripti on KeyNo. Qty. Description
150 #8 x3\f4" Screw
26 3\f8 "x 1 1\f4 "Bol t
31 3\f8 "x 1 3\f4 "Bol t
41 3\f8 "x 2" Bol t
54 3\f8 "x 3 3\f4 "Bol t
6 10 3\f8 "Star Wash er
78 3\f8 "Jam Nut
82 Handr ailCap
92 #8 x1\f2" Groun dScr ew
10 2Drive Motor Bolt
11 13\f8" x1 3\f4 "H ex Head Bolt
12 16 #8 x3\f4" FlatHead Screw
13 13\f8" x2" Hex Head Bolt
14 4#8 Bel tGuide Screw
15 21\f4" x2 1\f2 "Bol t
16 6#8 x1\f2" Screw
17 21\f4" x1 1\f4 "Bol t
18 25\f16" x1 1\f4" Bolt
19 12 #12 x1" Screw
20 23\f8" x3\f4 "Bol t
21 23\f8" x1 3\f4 "Fl at Head Bolt
22 23\f8" x2 3\f8 "Bol t
23 5#8 x1\f2" Washe rH ead Screw
24 15 #8 x3\f4" TekScrew
25 4#8 x1" Scr ew
26 8#8 x3\f4" PanHea dTek Screw
27 1Console
28 4#8 Star Washer
29 4#8 x1" Tek Screw
30 41\f4" Star Wash er
31 1Right Pulse Grip
32 1Handr ail
33 4Base Foot Spacer
34 41\f4" Locknut
35 1#8 Lo cknu t
36 1Access Door
37 4Hood Clip
3 8 25\f16" FlangeNut
39 1Left Pul seGrip
40 4Handr ailGr ipFastene r
41 1Left Foot Insert
42 2Rear Wheel Axle
43 4Rear Wheel
44 4Caution Decal
45 1Right Foot Insert
46 1Rear Foot
47 2Platform Cushion
48 2Cushion Track
49 1Warning Deca l
50 1Walking Platform51 2Bel tG uide
52 2Isol ator
53 1Reed Sw it ch
54 2Hood Mount
55 2Lift A rm Spa cer
56 2Lift A rm
57 2Incl ine Rod Spacer
58 1Magnet
59 1Drive Rol ler \fP ulley
60 1Ele ctr on ics Bracke t
61 1Cont rol le r
62 1Front Cap
63 1Pow erSw it ch
64 2Upr ight Wir e Grom met
65 1Pow erCord Gro m met
66 1Pow erCord
67 1Fram e
68 1Walking Belt
69 1Idl er Rol ler
70 1Hex Key
71 15\f32" Hex Key
72 1Rear Foot Inser t
73 1Reed Sw it ch Cla m p
74 1Incl ine Se nso rW ire
75 1Mot or Hoo d
76 1Incl ine Rod
77 1Incl ine Moto r
78 1Incl ine Moto r Wi re
79 1Sto pBr acke t
80 1Sto pBr acke tS pace r
81 1Drive Mot or Bel t
82 1Drive Mot or
83 1LeftRa ilC ove r
84 1LeftFoot Rail
85 1Rig ht Rail C over
86 1Audi oWi re
87 1Sto ra ge Latch
88 1Consol eWi re
89 1LeftUp rig htS leeve
90 1Rig ht Upright Sleeve
91 1LeftUp rig ht
92 1Rig ht Upright
93 1Upr ight Wir e
94 1Key\f Clip
95 1Rig ht Fo otRail
96 2Handr ailG rip
97 6Rel easabl eTie
98 2Tie Cl am p
99 9Pla sti cTi e
100 1LeftBa se Cover 
						

							34
Key No. Qty. Descriptio n KeyNo. Qty. Description
101 2 Wheel
102 1 Rig ht Ba se Cover
103 1 Base
104 2 Conso leClam p
105 4 Base Foot106 1Conso leBase
107 2Conso leGroun dWi re
108 1Conso lePlat e
*– User ʼs M anual
No te: Specifica tions are subj ecttochange witho utnotice .For info rmation about ordering replacement parts,see
theback coverof this manu al.*Th ese parts are not illustrated . 
						

							24 73
52
17
49
18
69
1
50
68
18
17 51
14
51
5857 56
55
54
1
1 21
10
24
59
60
54
1
1
1
1
24 1
20
21
55
56 57
20
52
14
38
67
34
30
62
16
35
66
65
70
3034
53
63
15
15
3864
71
23
43
43
1
1
72
1
1
42
42
46
41
45
44
24
24
47
47
48
12
12
12
12
12
12
12
12
48
12
12
12
24
24
3034
61
23
12 12
35
EXPLOD ED DRA WING AModelNo. PFTL160 10.0R1210A 
						

							777
11
76
13
7
79
80
1
75
37
37
84
81
82
19
19
19
87
3
7
4
7
83
78
95
85
191919 1
1
1
74
36
EXPLOD ED DRA WING BModel No.P FTL16 010.0R1210A 
						

							91
92
103
7
101
22
44
44
101
22
72
44
7
7
29
105
29
105
89
90
93
931
1
29
1051
1
1
1
1
100
102
24
6
5
5
64
33
33
33
2 2
26
6
6
6
6
6
23
23
29 10533
24 2424
24
98
97
99
37
EXPLOD ED DRA WING CModelNo. PFTL160 10.0R1210A 
						

							32
40
40
26
26
28
11
1
1
108
25 104
104
25
281079
16
1
1626 26
1
8
96107
9
1
1
968
38
EXPLOD ED DRA WING DModel No.P FTL16 010.0R1210A 
						

							86
36
1
106 26
1
1
1
39
31
27
88
941
261
1
39
EXPLOD ED DRA WING EModelNo. PFTL160 10.0R1210A 
						

							Part No.305 030R121 0A PrintedinUSA ©201 0ICON IP,Inc.
ORDE RING REPLACEMENT PART S
To order replaceme ntpar ts, please seethefront cover ofthis manual. Tohelp usassist you, be prepared to
provide the following infor mation when contacting us:
•themod elnumber andserialnum berofthe pro du ct(se ethe front cover ofthis manual)
•thena me ofth epr odu ct(see thefrontcover ofth is manu al)
•thekey numb eranddescr iption oftherep lace mentpart(s) (seethePART LISTan dth e EXPLODED
DRAW INGnear theend ofthis manua l)
ICON Health&Fitn ess, Inc.(IC ON) warrants thisprod ucttobe free from defects inworkmanship and
material,und er norm aluse andser vice conditions. Theframe anddrive motor arewarranted foralife -
time. Parts are wa rranted forfive (5)years fromthedate ofpurchase. Laboriswarranted fortwo (2)
ye ars fromtheda teofpurch ase.
This warra nty ext ends only tothe orig ina lpu rch aser. ICONʼs obligation under thiswarran tyislimited to
repa iring or re placin g,at IC ON ʼsopt ion, the produ ctthrou ghone ofits authorized servicecenters. Allre-
pairs for which warran tyclaim sar ema de must beprea uthorized byICON. Ifthe produ ctisshipp edtoa
service cente r,freight charges toand from the service centerwillbe the customerʼs responsibility. For
repla ceme ntpart ssh ippe dwh ile th e produ ctisunder warranty, the customer willberesp onsible fora
minimal handlingchar ge.Forin- hom ese rvice, thecustomer willbe responsible foraminima ltri p charge.
This warra ntydo es not extend toany damage toaprodu ctcau sed byorattributab leto freight damage,
abuse,misu se,improperorabnor mal usa ge, orrepa irsnot provided byan ICON authorize dservice cen-
ter; to pro ducts used forcomm ercial or rental purposes oras store disp lay models; or to prod ucts trans -
portedor purch asedou tside the US. Noother warranty beyond thatspe cifically setforth aboveis autho -
rized byICO N.
ICON isnot resp onsibl eor liable forind irect, special, orcon sequen tial damag esarising out of or incon -
nect ionwith the use orper form ance of th e prod uct;damag eswith respe ctto anyecon omicloss, lossof
property,loss of re venue sor profi ts,loss ofenjoyment oruse ,or co sts of remova lo r installation; orother
conse quent ialdama gesof wha tsoever nature. Some states donot allow theexclusion orlimitation ofin-
ciden talor con sequ entialdam ages. Accordingly, theabo velimitati on ma ynot apply toyou.
Th ewarra ntyextende dher eunde ris in lieuof any and allother warranties,an dany implied warranties of
merchantabilit yor fitness fora pa rticu larpurpose arelimite din their scopeand duration tothe terms set
forthherein .S ome states donotallow limitatio nson howlong animplied warranty lasts.Accordingly, the
abovelimitat ionmaynot appl yto you.
This warranty gives you spe cific legal rights .You may alsohaveother rights thatvary from state to state.
IC ON Heal th&Fit ness ,Inc. ,\f5 00 S.\f000 W.,Logan, UT8432\f\b98 \f3
LIM ITED WARRANTY
IMPO RTANT: Youmust regis ter thispro ductwith in30 days ofthepurch ase date toavoi dadde d
fees forse rvi ce needed under warr anty. Goto ww w.pro formse rvice.com/registration.