www.proform.com Model No. PFEX22912.0 Serial No. Write the serial number in the space above for reference. Serial Number Decal QUESTIONS? If you have questions, or if parts are damaged or missing, DO NOT CONTACT THE STORE; please contact Customer Care. IMPORTANT: Please register this product (see the limited warranty on the back cover of this manual) before contacting Customer Care. CALL TOLL-FREE: 1-888-533-1333 Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–4 p.m. MT ON THE WEB: www.proformservice.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions. 11. The heart rate monitor is not a medical device.
BEFORE YOU BEGIN Thank you for selecting the new PROFORM XP™ WHIRLWIND 320 exercise bike. Cycling is one of the most effective exercises for increasing cardiovascular tness, building endurance, and toning the entire body. The WHIRLWIND 320 exercise bike offers an array of features designed to let you enjoy this healthful exercise in the comfort and privacy of your home. reading this manual, please see the front cover of this manual.
PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it has been preassembled. Extra parts may be included.
ASSEMBLY • To hire an authorized service technician to assemble this product, call 1-800-445-2480. • Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.” • To watch an assembly video, go to http://productvideo.co/ assembly/proform or use your mobile phone or smartphone to read the QR code at the right. • To identify small parts, see page 5.
3. Loosen the Seat Knob (29) a few turns. Next, pull the Seat Knob outward, insert the Seat Post (6) into the Frame (1), and then release the Seat Knob. Move the Seat Post upward and downward slightly to make sure that the pin on the Seat Knob is engaged in one of the adjustment holes in the Seat Post. 3 46 70 6 29 Next, push the Seat Post Guide (46) downward into the top of the Frame (1). Attach the Seat Post Guide with an M4 x 5mm Screw (70). Then, retighten the Seat Knob (29). 1 4.
6. While a second person holds the Upright (2) near the Frame (1), connect the Reed Switch Wire (31) to the Extension Wire (39). 6 Tip: Do not pinch the Reed Switch Wire (31) or the Extension Wire (39). Set the Upright (2) on the Frame (1). Attach the Upright with three M10 x 17mm Screws (55) and three M10 Split Washers (54). 2 55 55 54 54 55 1 7. The Console (3) can use four D batteries (not included); alkaline batteries are recommended.
8. Have a second person hold the Console (3) near the Upright (2). Connect the console wires to the Extension Wire (39), the Ground Wire (80), and the pulse wire. 8 3 Pulse Wire Insert the excess wire into the Upright (2) or into the Console (3). 39 Tip: Avoid pinching the wires. Attach the Console (3) to the Upright (2) with four M4 x 16mm Screws (77). 77 80 2 Avoid pinching the wires 9. Identify the Right Handlebar (9) and the Right Handlebar Base (10).
. Apply grease to two Wave Washers (78). Slide a Wave Washer onto each end of the Handlebar Axle (33). 10 84 Next, slide the Left and Right Handlebars (7, 9) onto the Handlebar Axle (33). Make sure that each Handlebar is on the correct side of the exercise bike. 7 78 49 33 85 9 Tighten an M8 x 16mm Screw (84), an Axle Cover (49), and an M8 Washer (85) into each end of the Handlebar Axle (33) at the same time. 78 85 49 Grease 84 11.
HOW TO USE THE EXERCISE BIKE HANDLEBAR OPERATION Stationary Mode You can use the handlebars in the dual-action mode, for upper- and lower-body exercise, or in the stationary mode, for pedaling exercise only. To convert the handlebars to the stationary mode, the link arms must be disconnected from the pedals. Pull the link arms outward against the red washers until the link arms are free of the pedal bushings (see drawing 2 at the left). Be careful not to pinch your ngers.
CONSOLE DIAGRAM FEATURES OF THE CONSOLE 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. The advanced console offers an array of features designed to make your workouts more effective and enjoyable. To use the manual mode, see page 13. To use a preset workout, see page 14. To use the sound system, see page 15. To use the user mode, see page 15.
HOW TO USE THE MANUAL MODE Pulse—This display mode will show your heart rate when you use the handgrip heart rate monitor (see step 4). 1. Turn on the console. Press any button or begin pedaling to turn on the console. Speed—This display mode will show your pedaling speed in miles per hour or kilometers per hour. When you turn on the console, the display will turn on. A tone will sound and the console will be ready for use.
4. Measure your heart rate if desired. HOW TO USE A PRESET WORKOUT If there are sheets of plastic on the metal Contacts 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. 1. Turn on the console. Press any button or begin pedaling to turn on the console.
As you exercise, keep your pedaling speed near the goal speed for the current segment. The goal speed will appear in the display when the speed display mode is selected. HOW TO USE THE SOUND SYSTEM 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. Next, press the play button on your MP3 player or CD player.
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.
MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise bike regularly. To clean the exercise bike, use a damp cloth and a small amount of mild detergent; never use abrasives or solvents to clean the exercise bike. To avoid damaging the console, keep liquid away from the console. If the Belt (22) needs to be adjusted, rst loosen the right Guard Fastener (not shown). To tighten the Belt, turn the M6 Nuts (53) clockwise; to loosen the Belt, turn the M6 Nuts counterclockwise.
ADJUSTING THE REED SWITCH Next, locate the Reed Switch (31). Turn the Crank Arm (26) until the Magnet (48) is aligned with the Reed Switch. If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, the Right Shield (18) must be moved. Remove the four M4 x 25mm Screws (69) from the Right Shield. Lift the Right Link Arm (16) off the pedal or the lock rod and move it clear of the Right Shield.
EXERCISE GUIDELINES Burning Fat—To burn fat effectively, you must exercise 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.
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. 1 2. Hamstring Stretch Sit with one leg extended.
NOTES 21
PART LIST Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 1 1 1 5 1 1 1 1 1 1 2 2 1 1 1 1 1 1 1 1 2 1 2 2 1 2 2 2 1 2 1 1 1 6 2 1 2 2 1 1 2 2 2 2 2 1 Model No. PFEX22912.0 R0812A Description Key No. Qty.
EXPLODED DRAWING 3 Model No. PFEX22912.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual.
