ProForm Xp 400 R Manual
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11 11\bOrie ntthe Sea t(9) assho wn\b Attach theSeatto the Sea tCa rriag e(6) with four 1/4" x38mm P atch Scre ws(61)and fourM 6 W ashe rs(63 )\b Note: ThePatc hScr ews andthe Washe rs maybeprea ttached to the under sideofthe Seat.11 9 6 63 61 61 1\f\b Attach the Pulse BarC over (15) tothe Seat Carria ge(6) with twoM4 x16 mm Scre ws(6\f)\b1\f 15 6\f 6
12 15\bMake surethat allpart sare properly tightened beforeyouusethe exercise cycle.Note:Afterassem blyis completed, some extrapar tsmay be left over \bP lace ama tbene ath the ex ercis ecy cle to pro tect thefloor\b 13\bPlug the Puls eWi re (38) into thePulse Recep tacle (39) inthe Fram e(1) \b13 14\b Ide ntify the Righ tPeda l(44) ,whi chismarked wi th an “R\b” Using anadjustab lewren ch, firmly tighten the Righ tPe dal clockw iseinto the right sideof the Cran k(17) \bTi ghten the Lef tPed al (not shown) cou\f terclockw iseinto the left side of the Cra nk\b IMP ORT ANT:Tighte nbot h Peda lsas firml yas poss ible.After using the exe rcise cycle for one week, retighten the Pe dals. Adju stthe strap onthe Right Pedal (44) to the desire dposit ion,and press the end sof the st rap sonto the tabs on the Righ tPed al\bAdjust thestrap onthe LeftPe dal (not show n)in thesame way.14 38 44 17 391 Strap Tab
13 HOWTO ADJUS TTHE PEDA LSTRAPS Toadj ust the ped al stra ps,first pull the end sof the strap s offthe tabs on the ped als\b Adju stthe stra pstothe desired positio n, andthen pressthe end sof the strap s ontothe tabs\b HO WTO ADJUS TTHE SEAT These at can be adjusted forward or backward to the position thatis the mo stcomfort able for you\b Toadjust the seat,pu sh downwa rdon the adju stmen than dle, slid ethe seatto the desired positio n, andthen pull upward on the adju stmen than dle to lock the sea tin place\bHO WTO MOVE TH EEXER CIS E CYCLE Tomove the exer cise cycl e,lif t the re ar stabili zeruntil the exer cise cycl ecan bemove don the front wheels\b Car efully m ove the exer cise cycl eto th e desi red loca - tion and then lo w er it to the floor \b Ped al Stra p Tab Se at Lift H er e Wheel Adju stm ent Handl e HOW TO US ETHE EXERCIS ECYC LE
1\f FEATURES OFTHE CONSOLE Theadvan cedconsole offersan arr ay of fe atu re s designed toma keyour wor kouts more effe ctive and enjoyable \bW he nyou select theman ualm ode of th e co nsole ,yo ucan changethe resi sta nce of th e peda ls withatouch ofthe dial\b Asyou exer cise,th e console will provid eco ntinuo usexe rcise feedb ack\b Youca n even measu reyour heartrate using the handg rip pulse sensor\b Theco nsole also offe rs ten pr eset train er wo rkouts\b Each workou taut omatic allychang esth e re sista nce of thepedals andpro mpts youtoincr ease or decrea se your peda lingpace asitguid esyou thro ugh an effec - tivewo rkout \b Inaddition ,the reare fourca lor iegoal workou ts designed tohelp you bur n150 ,175, \f00, or \f\f5 calo- rie sin a30 minu tewo rkout\b Thecalorie goa lworkou ts automat ically contro lth e resistan ceofth e pe dals and pro mptyo uto vary yourped aling pace whil eco unting down the ca lorie syou burn\bThe consol ealso fe at ur es the new iFit interacti ve wor kout system\bThe iFit in te ract ive workou tsystem enab les the conso le to acce ptiFit cardscontai ning wor kout sdesi gned to hel p you achieve speci fic fitness goal s\bFor exam ple, lose unwante d po unds with the 8- week Weight Loss wor kout \biFit wor kou ts contr olthe resista nce ofthe pedalswh ile gui ding youthrough your wor kout s\biFi tcar dsareavai la ble separatel y\b To purchas eiFi tcards, gotoww w.iFit. com orcall the telephone numberon the front cover ofthis man- ual.iFit cards are also ava ilabl eat select stores. To use the manual mode, seepage 15\bTo use a trai ner work out, seepa ge 16\bTo useacalorie goal workout ,se epage 17\bTouse aniFit worko ut,see page 18\bTo use theinfor mation mode, seepage 18\b Not e: If th er eis a sh eet ofclear pla st ic on the face of the con sole,rem ove the plast ic\b CONS OLEDIAGRAM
15 HOWTO USE THEMANUAL MODE 1. Turn on the console. To turn on the conso le,press anybutton orbegin pedalin g\bThe disp lay willligh tand theconso le will be rea dyfor use \b 2. Sele ctthe manual mode. Each time you turn on th e co nso le,the man ualmod ewill be sele cted \bIf you have sele cted awo rkou t, reselectthe manu al mod eby pressing the Workou tbut ton repe at- edly un tilzero es appea rin the displa y\b 3.Begi npeda ling and change theresista nceof thepedal sas des ired. A s you pedal,ch an ge th e re sista nceofthe p edals byturning the Resist ancedial\b To incre ase the resis - ta nce, turn the Resist ancedial cloc kwise; todecr ease theresis - ta nce, turn the Resistan cedial counterclockwise\b Not e:Aft eryou changethe resi stance, itwill take a mome ntforth e ped alsto re ach theselecte dresis - ta nce level\b \f.Foll owyour progress withthe display. The upper sec tion of th e displa ywill show th e elap sed time and th e dista nce, inmiles or kilomet ers,tha tyou have ped aled \bThe dis- p la y will chan ge modesever yfew second s\bNo te: Wh enyou select awo rkou t,the disp laywill show th e time remain ing in the wor kout inste ad of th e ela psed time\b The second sect ion of th e displa ywill show yourpe daling pace in miles orkilo met ersper hour\bThe thi rd sect ion of the displ ay will show the appr oximat e num - berofcal ories you have burned andthe re si st ance level ofthe pedal s\bTh edisp lay will cha ngemodes every few seconds\b Thedisp lay will al so show your heart rate wh en you use the hand grip pul se sensor (see st ep 5be low) \b The last section of the displ ay will show a track rep resent ing 1/4 mi le (40\f met er s)\b As yo uexer cise, indi ca- tor swill appe arin su ccessi onarou nd the track until th e enti retrack appear s\bThe tr ack will th en disap pear andthe indica tors will aga inbegi nto appe arinsuccessi on Theconsol ecan show speedand distance in either miles orkilom eters. Theletters MPH or Km/H will ap pear in the disp lay to ind ica te whi ch unitof measur ement is se lecte d\bTo change the unitof measur ement ,see THEIN FORMATION MO DE on page 18\b 5. Meas ure your heart rat eif de sired. Ifther eare sheet s ofcle ar plast ic on the metalcont acts on the handgri p pulsesensor , remove the plast ic. Next ,ho ldthe hand- gr ip pul se sen sor with you rpal msrest - ing onthe meta l co ntact s\bAvoi d movi ngyour hands or grippi ng the cont act stoo tightl y. W hen your pulse is detected, ahear t- sh aped symb olwill flash in the disp la y each tim e yo ur heartbe atsand then your hear trat e will be show n\b Fo rth e most accur ate heartrat e readi ng,hol dth e cont actsfor atleast 15 seconds\b 6. When you are fini shed exerci sing, theconsole will turn offaut oma tic al ly . If the pedal sdo not move for afew seco nds, the tim e will begi nto flash in the disp lay and thecon- sole will pa use\b If th e pe dal sdo not move fora few minut esand no but tons arepr essed ,the con- sole will tur noff and the displ ay will be reset\b Cont acts
16 HOWTO USE ATR AINER WORK OUT 1.Turn on the console. To turn on the conso le,press anybutton orbegin pedalin g\bThe disp lay willligh tand theconso le will be rea dyfor use \b 2. Selec ta trai ner workout . Toselect atra iner worko ut,press the Wo rkou tbut ton repe at- edly un tilthe numb er of th e desire dworko ut appea rsinthe display\b The firstsection of the disp lay will showthe duratio nof the work - out\b A pro file ofthe resist ance levels for th e wo rkou twill scrol l acro ssthe last sectio n of th e displa y\bNo te: Comp leteprof ilesof the workouts are printed on th e sid es ofthe co nsol e\b 3.Pressthe Startbutt onorbegin pedaling to sta rt the workout. Each workou tis divid edinto 30one-m inute seg- men ts\bOneresista ncelevel andonepace setting a re pro grammed foreach segm ent\bNote: The same resistance level and /o r pace settin gmay be pro gramme dforco nse cutive segme nts\b Durin gthe workou t,the wor kout profil ewill show yourpro gress\b The flashin gsegm entof th e profile rep resen tsthe curre ntsegm entofthe workou t\b The heigh tof th e fla shing segmentindica testhe resist ance level for the current segment\b Atthe end of each segmen tof the wor kout, ase ries of to nes willsoun dand the next segmen tof the pro - file will beg into fla sh\b Ifa differ entresista ncelevel is progra mmed for the ne xtsegm ent,theresis - ta nce levelwill flash inthe center display fora few seco ndstoale rt you \bThe resi sta nce ofthe ped als will then chan ge\bAs youexer cise, the di sp la y will pr om ptyou to keep your peda ling pace near the pace setting fo r th e cur re nt segm ent \bWhen the wor d“fast er”ap pear sin th e displ ay,in cr ease your pace\b Whenthe wor d“sl ow er ”ap pears, decrease your pace\b When the cent erofthe target flashes, mai ntain your current pace\b IMPO RT ANT: The pace settings areintended onl yto prov ide mot ivat ion. Your actual pace maybeslowe rthan the pace settings. Make sure to peda lat apac ethat is com for table for you. If the re sist ance leve lfor the curre nt segm entis too high or to o low ,you canmanua llyoverr idethe leve lby tur ning the Resi sta nce dial\bIMPORT ANT: When the cur rent segm entofthe workout ends, the pedal swi ll aut omat ica lly adj ust to the resistance setting for the nex tsegment . Ifyou stop pe dal in g for seve ra lseconds, thecon- sole will pa use andthe tim e will begin toflash in the displ ay\bTo rest art th e wo rko ut,press theStar t button or sim ply resum eped aling\b Th ewor kout will cont inue until the display showsa tim e of 0:0 0\b Not e: If you continu eto pe dal after the wor kout is co mplet ed, the displ ay will conti nue toshow exercise fee dback; however, th e displ ay will not showth e elapse dtime until you select the man ualmode orane wwo rko ut\b \f. Follow your progress with the displ ay. See step 4on page 15\b 5. Mea sure your hear trat eif desire d. Seestep 5on page 15\b 6. When you are fini shed exerci sing, theconsole will turn offaut oma tic al ly . See step 6on page 15\b
17 HOWTO USE ACALORIE GOALW ORKOUT 1. Turn on the console. To turn on the conso le,press anybutton orbegin pedalin g\bThe disp lay willligh tand theconso le will be rea dyfor use \b 2. Selec ta ca lorie goalworkout. Toselect acalo riegoal worko ut,press the Wo rkou tbut ton repe at- edly un tilthe numb er of th e desire dworko ut appea rsinthe display\b The firstsection of the disp lay will showthe duratio nof the work - out\b The third section of th e displa ywill show th e ca lorie goalfor the worko ut\bAprof ile of th e re sista ncelevels fo r th e worko utwill scrollacr oss thelast sectio nof th e displa y\bNot e:Com plete profil es ofthe work- outs are print edon the sid es ofthe console\b 3.Pressthe Startbutt onorbegin pedaling to sta rt the workout. Each calorie goalwor kout will hel pyou burn 150, 175, \f00, or \f\f5ca lor ies\b D uri ng each workout, th e co nso lewill co unt down the number ofcalories to be burne d\b Each workou tis divid edinto 30one-m inute seg- men ts\bOneresista ncelevel andonepace setting a re pro grammed foreach segm ent\bNote: The same resistance level and /o r pace settin gmay be pro gramme dforco nse cutive segme nts\b Durin gthe workou t,the wor kout profil ewill show yourpro gress\b The flashin gsegm entof th e profile rep resen tsthe curre ntsegm entofthe workou t\b Thehe igh tof th e fla shing segmentindica testhe resist ance level for the current segment\b Atthe end of each segmen tof the wor kout, ase ries of to nes willsoun dand the next segmen tof the pro - file will beg into fla sh\b Ifa differ entresista ncelevel is progra mmed for the ne xtsegm ent,theresis - ta nce levelwill flash inthe center display fora few seco ndstoale rt you \bThe resi sta nce ofthe ped als will then chan ge\bAs youexer cise, the disp la y will pr om ptyou to keep your peda ling pace near the pace setting fo r th e cur re nt se gm ent \bWhen the wor d“fast er”ap pear sin th e displ ay,in cr ease your pace\b Whenthe wor d“sl ow er ”ap pears, decrease your pace\b When the cent erofthe target flashes, mai ntain your current pace\b IMPO RT ANT: The pace settings areintended onl yto prov ide mot ivat ion. Your actual pace maybeslowe rthan the pace settings. Make sure to peda lat apac ethat is com for table for you. If the re sist ance leve lfor the curre nt segm entis too high or to o low ,you canmanua llyoverr idethe leve lby tur ning the Resi sta nce dial\bIMPORT ANT: When the cur rent segm entofthe workout ends, the pedal swi ll aut omat ica lly adj ust to the resistance setting for the nex tsegment . Ifyou stop pe dal in g for seve ra lseconds, thecon- sole will pa use andthe tim e will begin toflash in the displ ay\bTo rest art th e wo rko ut,press theStar t button or sim ply resum eped aling\b Th ewor kout will cont inue until the display showsa tim e of 0:0 0\b Not e: If you continu eto pe dal after the wor kout is co mplet ed, the displ ay will conti nue toshow exercise fee dback; however, th e displ ay will not showth e elapse dtime until you select the man ualmode orane wwo rko ut\b \f. Follow your progress with the displ ay. Dur ing acal orie go alwor kout ,the third secti onof the displ ay will show the num ber ofcalori estobe bur ned dur in g the rem aining seg ments of the wor kou t\b Theother disp la ys will sh ow th e inf ormation descr ib ed in step 4on page 15\b 5.Mea sure your hear trat eif desire d. Seestep 5on page 15\b 6. When you are fini shed exerci sing, theconsole will turn offaut oma tic al ly . See step 6on page 15\b
18 HOWTO USE ANIFIT WOR KOU T 1.Pressany button onthe console orbegin ped - aling toturn onthe console. Whenyou turn onthe console ,th e display will light\bA tone will then sound andthe conso lewill be rea dyfor use \b 2. Ins ert aniFit card and selec ta workout . To use aniFit worko ut,inse rtan iFitcard intothe iFitslot; makesure thatth e iFi tcar dis orien ted so th e me talcon tacts areface- downan dare facing th e slo t\bW he nthe iFitcar dis pro perly inserted, t h e indica tornextto the slot willlight and word s will appe arinthe dis play \b Next ,se lect the des ired worko uton the iFitcard by pressin gthe up an ddow nbu tton snext tothe iFit slot\b Pre ss the Sta rtbutton orbegi nped aling tostart you rworko ut\biFit workou tsfunction inthe same way astrain erwo rko uts\b Touse the worko ut,see steps 3to 5on pag e16\b 3. Whe nyou are finis hed exercising, remove the iFi tca rd. Remo vethe iFit card when youar efin ished exer - cisin g\b St ore the iFit cardin asecur eplace\bTHE IN FO RM ATION MOD E Theconso lefeat ures an inf or mation mode thatallows yo uto sel ect aun it of measu rement for the consol e and to view usage inf or ma tion for the exe rcise cycle\b Toselect the inf or matio n mod e, press andhol ddow n the Wo rko ut but ton for afew second s\b Thedispl ay will show the se lecte duni tof measu re - men t\bAn “E ”for Engl ish mi les oran “M ”fo r me tric kil om eter swill appea rin the displ ay\bTo chang ethe un it of measur ement , pre ssthe Star tbut ton r ep eat edlyto se le ct th e de sire d uni tof mea sur e- men t\bNot e: When you rep la ce the bat teries, it may benecessar yto rese - lect the unitof mea surement \b Thedispl ay will al so sho wth e tot al distance pedaled sincethe exe rcise cycl ewas purcha sed andthe total number ofhoursth e exe rcise cycl ehas been used\b Thetot al distance pedal ed will ap pear inthe first sec - tion ofth e displ ay\b Th etot al num berof hours the exercise cycl ehas been usedwill appe arinthe third se ction ofthe disp la y\b To exitthe inf or mat ion mode ,pr ess theWorkout but- ton \b iFit Slot iFitCa rd
19 Inspectand tight enallpar ts of the exerci se cycle reg- ularly\b Repla ce any worn partsimmed iate ly\b To clea nthe exe rcise cycle,use ada mp clot h and a smallamo untof m ild soap\b IMPORTANT: Toavoid damage tothe cons ole,keep liquidsawa yfrom the cons oleand keepthe console outofdirect sunlight. CO NSOLE TROUBLESH OOTING Ifth e con sole displaybecom esdim, the batteries sh ould bereplac ed;most console prob lem sare the resu ltof low batteries\b Seeassem bly step 7on page 9 for repla cemen tinstruction s\bIfthe handgrip pulse sen- sordoes not function properly,see step 5on page 15\b HOWTO ADJUS TTHE REED SWITCH Ifth e con sole does notdi spla ycor rect feedb ack, the reed switch should beadjusted\b Toadju st th e ree d swit ch,you must first rem ove theleftpe dal and the left shie lds\b Using an adju stable wrench ,tu rn the left ped alclo ckwise andremo veit\bNext ,re move the scre wsfromthe left and rig ht shie lds\b Then, gently remove the left sh ield\b Locate theReed Switch (\f4)\b Tur nthe Crank(17 )until a Magne t(5 0) isalign edwith th e Reed Sw itch\b Next, loosen, butdo not remo ve, the indica te d M4 x16mm Screw (6\f)\b Slid ethe Reed Switch slightly closer toor awa yfrom theMagnet, andthen retighten the Scre w\b Turn the Crank fora mo ment\b Rep eatthese actions untilthe conso ledisplays correct feedb ack\b Whe nthe Re ed Switch iscorre ctlyadjusted, rea ttach thele ft sh ield and the leftpe dal\bHO WTO ADJU ST THE BELT If you can feel the peda lsslipwh ile you arepedal ing, eve nwhen the resi stance is at th e highe stle vel, the belt m ay need to be adj ust ed\b To adjust the bel t, yo umust first remove theright pe dal and the right shield\b Using an adjusta ble wrench, tur nthe rig ht ped alcount erclockwise and remove it\b N ext ,rem ove the screwsfro mth e left and right shields\b Then ,gent ly rem ove the righ tshiel d\b Totigh te n the bel t, fir st loosen the M8 x\f\fmm Flat Head Scre w(67)\bN ext ,tight en the M10 x90m m Button Scr ew (69) unt il the Bel t(1 8) istig ht\b Then, retight en the M8 x\f\fm mFla tH ead Screw (67)\b Reattach th e right shiel d and the righ tpedal\b M AI NT ENANCE ANDTROUBLESHOO TING \f4 6\f 17 67 6918 50
2\b These guid eline swill helpyouto plan your exercise program\b Fordet ailed exercise information, obta in a reputable book orcon sultyour physi cian\bR em embe r, proper nutrition andadequ aterest are essen tial for successful results\b EXERCIS EINTE NSITY Whether yourgo alisto burn fatortostre ngthen your cardiovascu larsyste m,exer cisingatthe proper inten- sityis the key to ach ieving resul ts\b Youcan useyour hea rtrat eas aguide tofindthe prop erintensity level\b Thecha rtbelo wsh ows recom mended heart ratesfor fat burn ing andae rob icexer cise\b Tofind the pro per inten sity level ,find your ageatthe bot tom of the chart (ages are rou nded offtothe near - estten years) \bThe three num berslisted above your age define your“tra ining zone\b” Thelowest numbe ris the heartrate for fat bur ning ,th e middl enu mbe ris the hea rtrat efor maximu mfat bur ning, and thehigh est numbe ris the heartrate foraerobicexercise \bBurning Fat—To bur nfat effect ivel y, you must exer- cise atalow int en sityleve lfo ra sustained period of time\b Dur ing the fir st fe w minut esof exercise, your bodyuses carbo\b ydrate cal ories fo r ene rgy\b Onl yafter th e fir st few minut esofexer cise does your body begin touse stor ed fat cal ories for ener gy\bIf your goalis to bur nfat ,adj ust the int ensi ty of you rexercise untilyour hear trat e is ne ar the low est nu mb erinyour trai ning zo ne\b For maxi mum fat burning, exercise withyour heartrat e ne ar th e middl enum ber in you rtrai ning zo ne\b Ae robi cExerc is e—I fyo ur goal is to stren gthen your cardi ovascul arsyst em,you mustperform aerobic exer cise, whi ch is act ivi ty th at requi reslarge amounts ofoxygen for prolonge dper iods oftime\b Foraer obic exer cise, adjust the in te nsi tyof your exercise until your hea rtrat e is near the highest number inyour trai ning zone\b WO RKOUT GUID ELI NES Wa rming Up —Sta rtwith 5to 10 minut esofstre tchin g and light exer cise \bA war m-up incr ease syour body temp eratur e, hear trat e, andcircul ation in prepar ation forexer cise\b Trai ning Zone Exe rci se—Exe rci se fo r \f0 to30 min- ut es wit h your heart ra te in your tr ai ning zone\b (Dur ing th e fir st few wee ks ofyour exer cise program, donot keep your hear trat e in you rtr ai ning zon efor longer th an \f0minut es\b )B rea th e regul arly an ddee plyasyou exer cise–neve rhol dyou rbreat h\b Cool ing Dow n—Fi nish wit h 5to 10 minutes of stretchi ng\bS tr et chi ng incr eases the flexibility ofyour mu scles and helps to pre ven tpost -exercise probl ems\b EXE RCIS E FR EQ UE NCY To mai ntain orimprov eyour condi tion, complet e thr ee wor kout sea ch week, wit h at least one dayof rest bet ween wor kou ts\bAfter afe w mont hsofreg ular exer- cise,you maycom plet e up to five workouts each week, if desi red\b Rem em ber ,the keyto success isto ma keexer cise are gula rand enjo ya ble part ofyour eve ryday life\b EX ER CISE GUIDELINES WAR NING:Befor ebegi nning thi s or any exerc ise pr ogr am,consult yourphysi - cian .Thi sis especially impor tant forpers ons over age 35orper sons withpre-existing health proble ms. Thepulsesensor isnot am edical device. Var ious factors may affec tthe accuracy of heart rate readings. Thepulse sensor is intende donly as an exer cise aid indete rmin - ing heart rate tre nds ingener al.