ProForm Xp 110 R Manual

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15
16
17. Make sure that all parts are properly tightened before you use the exercise bike. Note: After assembly is 
completed, some extra parts may be left over. Place a mat beneath the exercise bike to protect the floor. 
1122
53
4
56
15. While a second person holds the Console (4) 
near the Console Plate (11), connect the wires 
on the Console to the Main Wire (53) and to the 
Pulse Wire (22). 
  Insert the excess wire into the Console Plate (11) 
or into the Console (4). 
 Tip: Avoid pinching the wires. Attach the 
Console (4) to the Console Plate (11) with four 
M4 x 16mm Screws (56).
43
36
Strap
Tab
16. Identify the Right Pedal (36), which is marked 
with an fR.g 
  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. 
Avoid pinching 
the wires 
						

							12
HOW TO USE THE EXERCISE BIKE
HOW TO ADJUST THE SEAT CARRIAGE
To adjust the 
position of the 
seat carriage, 
loosen the adjust-
ment knob, move 
the seat carriage 
forward or back-
ward to the desired 
position, and then 
firmly tighten the 
adjustment knob. 
HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal 
straps, first pull the 
ends of the straps 
off the tabs on 
the pedals. Adjust 
the straps to the 
desired position, 
and then press the 
ends of the straps 
onto the tabs.
 HOW TO LEVEL THE EXERCISE BIKE
If the exercise bike 
rocks slightly on 
your floor during 
use, turn one or 
both of the leveling 
caps on the rear 
stabilizer until the 
rocking motion is 
eliminated.
Pedal 
Strap
Seat 
Carriage
Knob
Tab
Leveling 
Cap 
						

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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 fourteen preset workoutshseven 
weight loss and seven timed 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 16.
Note: Before using the console, make sure that batter-
ies are installed (see assembly step 14 on page 10). 
If there is a sheet of plastic on the display, remove the 
plastic.
CONSOLE DIAGRAM 
						

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 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 7 Wt. 
Loss Workouts button or 
the 7 Timed 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 but-
tons repeatedly to view the 
desired workout information. 
  To reset the display to zero, 
press the On/Reset button.
  Change the volume level 
of the console by pressing 
the Volume increase and 
decrease buttons. 
						

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 5.  Measure your heart rate if desired. 
  If there are sheets of 
plastic on the metal 
contacts on the 
handgrip heart rate 
monitor, remove the 
plastic. In addition, 
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 7 Wt. Loss 
Workouts button or the 7 
Timed 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 
						

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  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.
 HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console 
sound system while you exercise, plug the included 
audio cable into the jack on the console and into a jack 
on your MP3 player or CD player; make sure that the 
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.  
						

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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: 
b  Reorient or relocate the receiving antenna.
b  Increase the separation between the equipment and the receiver.
b  Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. 
b  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 userKs authority to operate this equipment. 
						

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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
Most console problems are the result of low batteries. 
See assembly step 14 on page 10 for 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 (56). 
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 (56). 
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
56
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 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 (56) 
from the Right and Left Shields (38, 39). Then, using a 
flat screwdriver to release the tabs and the V-clip (27), 
gently remove the Right Shield.
Hold the two M8 Locknuts (57) and loosen the two 
M8 x 22mm Flat Head Screws (34). Next, loosen the 
M10 x 35mm Hex Screw (30) until the Drive Belt (23) is 
tight. Then, hold the M8 Locknuts and tighten the M8 x 
22mm Flat Head Screws.
Then, reattach the right shield, the top shield, and the 
right pedal.
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3457
23 
						

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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 ftraining zone.g 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 hnever 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.