Model No. 30841.0 Serial No. Write the serial number in the space above for reference. USERʼS MANUAL Serial Number Decal QUESTIONS? If you have questions, or if parts are damaged or missing, PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY. 1-888-936-4266 CALL TOLL-FREE: Mon.–Fri., 7:30 until 16:30 ET (excluding holidays) OR E-MAIL US: customerservice@iconcanada.ca CAUTION Read all precautions and instructions in this manual before using this equipment.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . .
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 cycle before using your exercise cycle. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. could become caught on your exercise cycle. Always wear athletic shoes for foot protection while exercising. 1. Before beginning any exercise program, consult your physician.
BEFORE YOU BEGIN Congratulations for selecting the new PROFORM® XP 185 U exercise cycle. Cycling is one of the most effective exercises for increasing cardiovascular fitness, building endurance, and toning the entire body. The XP 185 U exercise cycle offers a selection of features designed to let you enjoy this healthful exercise in the convenience and privacy of your home. after reading this manual, please see the front cover of this manual.
ASSEMBLY Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the included tool(s), assembly requires an adjustable wrench screwdriver . and a Phillips Use the part drawings below to identify the small parts used in assembly. The number in parentheses below each drawing refers to the key number of the part, from the PART LIST near the end of this manual.
1. 1 To make assembly easier, read the information on page 5 before you begin assembling the exercise cycle. Orient the Rear Stabilizer (14) so that the indicated holes are at the bottom. While another person lifts the rear of the Frame (1), attach the Rear Stabilizer to the Frame with two M10 x 54mm Button Screws (33) and two M10 Split Washers (34). Holes 1 34 Holes 33 2. Slide the Right Cap (77), which is marked with a “Right” sticker, onto the right side of the Rear Stabilizer (14).
4. While another person holds the Upright (3) near the Frame (1), connect the Upper Wire Harness (32) to the Lower Wire Harness (31). 4 Tip: Avoid pinching the wire harnesses during this step. Gently pull the upper end of the Upper Wire Harness (32) to remove the slack, and slide the Upright (3) onto the Frame (1). Attach the Upright with four M8 x 20mm Button Screws (35) and four M8 Split Washers (36). Avoid pinching the wire harnesses during this step 3 36 35 36 36 1 5.
6. Tip: Avoid pinching the wires during this step. Orient the Console Bracket (55) as shown and then insert the Upper Wire Harness (32) and the left and right pulse wires through the Console Bracket. Attach the Console Bracket to the Upright (3) with two M8 x 25mm Patch Screws (50). 6 Avoid pinching the wires during this step 50 55 32 3 Pulse Wires 7. While another person holds the Console (6) near the Upright (3), connect the console wires to the Upper Wire Harness (32) and to the pulse wires.
. Orient the Seat Post (5) as shown. Loosen the Seat Post Knob (30) a few turns. Next, pull the Seat Post Knob outward, insert the Seat Post into the Frame (1), and then release the Seat Post Knob into one of the holes in the Seat Post. Move the Seat Post upward and downward slightly to make sure that the pin on the Seat Post Knob is engaged in one of the adjustment holes in the Seat Post. Then, tighten the Seat Post Knob. 9 5 1 30 10. Orient the Seat (12) and the Seat Carriage (29) as shown.
11. Identify the Right Pedal (26), which is marked with an “R.” Using an adjustable wrench, firmly tighten the Right Pedal clockwise into the right arm of the Crank (13). Tighten the Left Pedal (not shown) counterclockwise into the left arm of the Crank. IMPORTANT: Tighten both Pedals as firmly as possible. After using the exercise cycle for one week, retighten the Pedals. For best performance, keep the Pedals tightened.
HOW TO USE THE EXERCISE CYCLE HOW TO ADJUST THE HEIGHT OF THE SEAT For effective exercise, the seat Seat should be at the Seat proper height. As Post you pedal, there Knob should be a slight bend in your knees Seat when the pedals Post are in the lowest position. To adjust the height of the seat, first loosen the seat post knob. Next, pull the knob, slide the seat post upward or downward to the desired position, and then release the knob.
CONSOLE DIAGRAM FEATURES OF THE CONSOLE The console also features the new iFit Interactive Workout System. The iFit Interactive Workout System enables the console to accept iFit cards containing workouts designed to help you achieve specific fitness goals. For example, lose unwanted pounds with the 8week Weight Loss workout. iFit workouts control the resistance of the pedals while guiding you through your workouts. iFit cards are available separately. To purchase iFit cards, go to www.iFit.
HOW TO USE THE MANUAL MODE The second section of the display will show your pedaling pace in miles or kilometers per hour. 1. Turn on the console. To turn on the console, press any button or begin pedaling. The display will light and the console will be ready for use. The third section of the display will show the approximate number of calories you have burned and the resistance level of the pedals. The display will change modes every few seconds.
5. Measure your heart rate if desired. 6. When you are finished exercising, the console will turn off automatically. If there are sheets of clear plastic on Contacts the metal contacts on the handgrip pulse sensor, remove the plastic. Next, hold the handgrip pulse sensor with your palms resting on the metal contacts. Avoid moving your hands or gripping the contacts too tightly.
HOW TO USE A PRESET WORKOUT As you exercise, the display will prompt you to keep your pedaling pace near the pace setting for the current segment. When the word “faster” appears in the display, increase your pace. When the word “slower” appears, decrease your pace. When the center of the target flashes, maintain your current pace. 1. Turn on the console. To turn on the console, press any button or begin pedaling. The display will light and the console will be ready for use. 2. Select a preset workout.
HOW TO USE AN IFIT WORKOUT Next, select the desired workout on the iFit card by pressing the up and down buttons next to the iFit slot. 1. Press any button on the console or begin pedaling to turn on the console. Press the Start button or begin pedaling to start your workout. iFit workouts function in the same way as preset workouts. To use the workout, see steps 3 to 6 on page 15. When you turn on the console, the display will light. A tone will then sound and the console will be ready for use. 2.
MAINTENANCE AND TROUBLESHOOTING HOW TO ADJUST THE BELT Inspect and properly tighten all parts of the exercise cycle regularly. Replace any worn parts immediately. To clean the exercise cycle, use a damp cloth and a small amount of mild soap—never use alcohol, abrasives, or chemicals to clean the exercise cycle. If you can feel the pedals slip while you are pedaling, even when the resistance is at the highest level, the belt may need to be adjusted.
EXERCISE GUIDELINES WARNING: 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 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 2. Hamstring Stretch Sit with one leg extended.
NOTES 20
NOTES 21
PART LIST—Model No. 30841.0 Key No. Qty.
EXPLODED DRAWING—Model No. 30841.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual.
