ProForm Home Gym PFEX39911 User Manual

Model No. PFEX39911  
Serial No.  
USER’S MANUAL  
Serial Number Decal  
QUESTIONS?  
If you have questions, or if there  
are missing parts, we will guar-  
antee complete satisfaction  
through direct assistance from  
our factory.  
TO AVOID UNNECESSARY  
DELAYS, PLEASE CALL DIRECT  
TO OUR TOLL-FREE CUSTOMER  
HOT LINE. The trained techni-  
cians on our customer hot line  
will provide immediate assis-  
tance, free of charge to you.  
CUSTOMER HOT LINE:  
1-800-999-3756  
Mon.–Fri., 6 a.m.–6 p.m. MST  
CAUTION  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Keep this manual  
for future reference.  
Visit our website at  
new products, prizes,  
fitness tips, and much more!  
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BEFORE YOU BEGIN  
Congratulations for selecting the new PROFORM®  
970 crosstrainer. The unique PROFORM® 970 com-  
bines a comfortable recumbent cycle with a conve-  
nient weight bench to let you enjoy both aerobic exer-  
cise and strength training exercise in the convenience  
of your home.  
through Friday, 6 a.m. until 6 p.m. Mountain Time  
(excluding holidays). To help us assist you, please  
note the product model number and serial number  
before calling. The model number is PFEX39911. The  
serial number can be found on a decal attached to the  
crosstrainer (see the front cover of this manual for the  
location of the decal).  
For your benefit, read this manual carefully before  
you use the crosstrainer. If you have questions after  
reading the manual, please call our Customer Service  
Department toll-free at 1-800-999-3756, Monday  
Before reading further, please familiarize yourself with  
the parts that are labeled in the drawing below.  
Water Bottle Holder  
Book Rack  
Headrest  
Console  
Handgrip Pulse Sensor  
CAUTION Decal 1  
CAUTION  
Decal 3  
Backrest  
Seat  
Adjustment Knob  
Seat Handle  
Wheel  
Adjustment Pin  
Leveling Foot  
Pedal/Strap  
CAUTION  
Decal 2  
Adjustment Knob  
CAUTION: The decals shown below are found on the cross-  
trainer in the locations indicated above. If a decal is missing  
or illegible, call toll-free 1-800-999-3756 to order a free  
replacement decal. Apply the decal in the location shown.  
Hand Weights  
1
2
3
Note: The  
decals are  
not shown at  
actual size.  
3
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ASSEMBLY  
Assembly requires two persons. Place all parts of the crosstrainer 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  
allen wrenches, assembly requires a phillips screwdriver  
and a rubber mallet  
, an adjustable wrench  
.
As you assemble the crosstrainer, use the drawings below to identify the small parts used in assembly. The  
number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on page  
22. The second number refers to the quantity used in assembly. Note: Some small parts may have been pre-  
assembled for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.  
M6 Flat  
Washer (71)–3  
M10 Zinc Split  
Washer (85)–2  
M10 Black Split  
Washer (77)–3  
M10 Nylon Black  
Locknut (63)–2  
M10 Zinc Nylon  
Locknut (66)–2  
M4 x 16mm  
Screw (73)–1  
M6 x 16mm  
Screw (87)–5  
M6 x 50mm Screw  
(69)–3  
M6 x 25.4mm Button  
Screw (79)–1  
M10 x 52mm Button Bolt (68)–2  
M10 x 27mm Button  
Screw (76)–3  
M10 x 45mm Button  
Screw (74)–2  
M10 x 112mm Carriage Bolt (65)–2  
1/2” Nylon  
Locknut (52)–1  
1/2” x 58mm Bolt (51)–1  
4
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1. While another person lifts the front of the Frame (1)  
slightly, attach the Front Stabilizer (2) to the Frame  
with two M10 x 112mm Carriage Bolts (65) and two  
M10 Nylon Black Locknuts (63). Make sure that the  
Front Stabilizer is turned so the Wheels (30) are  
not touching the floor.  
1
30  
65  
30  
2
1
63  
2. Orient the Frame Rail (3) as shown, with the hexago-  
nal holes in the indicated position. Insert the end of the  
Frame Rail into the Rear Stabilizer Covers (7, 8) as  
shown. Attach the Rear Stabilizer Covers with two M10  
x 45mm Button Screws (74).  
2
74  
7, 8  
3
Hexagonal  
Holes  
3. Locate the Knob (not shown) on the Seat Carriage (4).  
Turn the Knob counterclockwise two or three turns to  
loosen it. Next, pull the Knob, slide the Seat Carriage  
onto the Frame Rail (3), and then release the Knob.  
Make sure that the Seat Carriage is oriented as shown.  
Move the Seat Carriage back and forth slightly until  
it locks into position. Then, tighten the Knob.  
3
68  
4
85  
3
1
Slide the Frame Rail (3) onto the indicated round tubes  
on the Frame (1). Attach the Frame Rail with two M10  
x 52mm Button Bolts (68), two M10 Zinc Split Washers  
(85), and two M10 Zinc Nylon Locknuts (66).  
Knob  
66  
7, 8  
Set the six Hand Weights (not shown) on the Rear  
Stabilizer Covers (7, 8) as shown on page 3.  
4
5
4. With the help of a second person, slide the Backrest  
Frame (5) onto the top of the Seat Carriage (4). Next,  
slide the bracket on the Seat Frame (6) over the  
rounded brackets on the Backrest Frame. Align the  
indicated holes in the Seat Frame, the Backrest  
Frame, and the Seat Carriage, and insert the 1/2” x  
58mm Bolt (51) into the holes. Then, tighten the 1/2”  
Nylon Locknut (52) onto the Bolt.  
6
51  
52  
Pivot the Backrest Frame (5) up until it is nearly vertical.  
Insert the Adjustment Pin (29) into the lowest hole in  
the rounded brackets on the Backrest Frame and  
through the corresponding hole in the Seat Carriage (4).  
29  
Align  
these  
holes  
4
5
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5. Attach the Seat (12) to the Seat Frame (6) with three  
M6 x 16mm Screws (87).  
5
12  
6
87  
87  
6. Attach the Backrest (10) to the Backrest Frame (5)  
with two M6 x 16mm Screws (87), an M6 x 50mm  
Screw (69), and an M6 Flat Washer (71).  
6
11  
5
Attach the Headrest (11) to the Backrest Frame (5)  
with two M6 x 50mm Screws (69) and two M6 Flat  
Washers (71).  
71  
10  
69  
69  
71  
7. While another person holds the Upright (13) in the  
position shown, connect the Upper Wire Harness (35)  
to the Lower Wire Harness (36). Carefully pull the  
upper end of the Upper Wire Harness to remove  
any slack from the Wire Harnesses.  
87  
7
13  
Turn the Knob (not shown) on the right side of the  
Frame (1) counterclockwise two or three turns to loosen  
it. Next, pull the Knob, insert the Upright (13) into the  
Frame, and then release the Knob. Move the Upright  
up and down slightly until it locks into position. Be  
careful to avoid pinching the Wire Harnesses (35,  
36). Tighten the indicated M6 x 25.4mm Button Screw  
(79) into the slot in the side of the Upright.  
Slot  
35  
36  
1
Knob  
79  
8. Connect the wire harness on the Handgrip Pulse  
Sensor (15) to the indicated wire harness on the  
Console (16). Insert both wire harnesses into the open-  
ing in the bottom of the Console. Then, insert the metal  
tube on the Handgrip Pulse Sensor into the opening in  
the bottom of the Console. Be careful not to pinch the  
wire harnesses.  
8
15  
16  
16  
73  
Refer to the inset drawing. Tighten an M4 x 16mm Screw  
(73) into the indicated bracket on the Console (16) and  
into the metal tube on the Handgrip Pulse Sensor (15).  
Metal  
Tube  
15  
73  
6
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9. The Console (16) requires four “D” batteries (not  
included); alkaline batteries are recommended. Press  
the tab on the battery cover, and lift off the battery  
cover. Insert four batteries into the battery compart-  
ment. Make sure that the batteries are oriented as  
shown by the diagram inside the battery compart-  
ment. Reattach the battery cover.  
9
Tab  
Battery  
Cover  
Batteries  
16  
10. While another person holds the Console (16) in the  
position shown, connect the wire harness on the  
Console to the Upper Wire Harness (35). Insert the  
excess wire harness into the Upright (13).  
10  
16  
Attach the Console (16) to the Upright (13) with three  
M10 x 27mm Button Screws (76) and three M10  
Black Split Washers (77). Be careful to avoid pinch-  
ing the wire harnesses.  
Wire Harness  
35  
76  
76  
77  
77  
13  
76  
11. Identify the Left Pedal (24), which is marked with an  
“L.” Using an adjustable wrench, firmly tighten the  
Left Pedal counterclockwise into the Left Crank Arm  
(42). Tighten the Right Pedal (not shown) clockwise  
into the Right Crank Arm (not shown) in the same  
way. Important: Tighten both Pedals as firmly as  
possible. After using the crosstrainer for one  
week, retighten the Pedals. For the best perfor-  
mance, the Pedals must be kept properly tightened.  
11  
25  
Adjust the Left Pedal Strap (25) to the desired position  
and press the end of the Strap onto the tab on the Left  
Pedal (24). Adjust the Right Pedal Strap (not shown)  
in the same way.  
24  
42  
Tab  
12. Make sure that all parts of the crosstrainer are properly tightened. Note: Some hardware may be left  
over after assembly is completed. To protect the floor or carpet from damage, place a mat under the  
crosstrainer.  
7
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INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR  
If you purchase the optional chest pulse sensor (refer to page 20), follow the steps below to install the receiver  
and the jumper wire included with the chest pulse sensor.  
1. Remove the four indicated screws from the back of the  
1
Console (16). Lift off the front of the Console.  
16  
Lift  
Here  
Screws  
2. Plug the jumper wire (A) into the indicated jack on the  
Console (16). Connect the other end of the jumper wire  
to the wire on the receiver (B).  
2
B
Cylinder  
16  
Next, peel the paper off the adhesive pad on the back  
of the receiver (B). Orient the receiver as shown, and  
press it onto the Console (16) in the indicated location.  
A
Jack  
Refer to step 1 above. Reattach the front of the  
Console (16) with the four screws. Make sure that no  
wires are pinched.  
8
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HOW TO USE THE RECUMBENT CYCLE  
The crosstrainer features a recumbent cycle for aerobic exercise, and a convenient weight bench for strength  
training exercise. To use the recumbent cycle, refer to pages 9 to 19. To use the weight bench, refer to page 20.  
HOW TO ADJUST THE BACKREST  
HOW TO ADJUST THE UPRIGHT  
When the recum-  
bent cycle is used,  
the backrest should  
be in the upright  
position. To adjust  
the backrest, first  
The upright can be  
adjusted to the  
height that is the  
most comfortable for  
you. To adjust the  
upright, first turn the  
indicated adjust-  
ment knob counter-  
clockwise two or  
three turns to  
Knob  
Upright  
Back-  
pull out the adjust-  
rest  
Pin  
ment pin. Raise the  
backrest until it is  
nearly vertical, and  
Brackets  
then insert the  
loosen it (if the knob  
adjustment pin into  
the indicated hole  
in the rounded  
brackets and the  
corresponding hole  
in the seat carriage.  
is not loosened enough, it may scratch the upright).  
Next, pull the knob, slide the upright to the desired  
height, and then release the knob. Move the upright  
up and down slightly until it locks into position.  
Then, turn the knob clockwise until it is tight. IMPOR-  
TANT: After you adjust the upright, make sure that  
your knees will not touch the handgrip pulse sen-  
sor when you pedal.  
Seat  
Carriage  
HOW TO ADJUST THE SEAT  
For effective exer-  
cise, the seat  
HOW TO ADJUST THE PEDAL STRAPS  
should be in the  
proper position. As  
you pedal, there  
should be a slight  
bend in your knees  
when the pedals  
are in the farthest  
position. To adjust  
the seat, first turn  
the indicated  
To adjust the pedal  
straps, first pull the  
ends of the straps  
off the tabs on the  
pedals. Adjust the  
straps to the  
desired positions,  
and then press the  
ends of the straps  
back onto the tabs.  
Strap  
Tab  
Rail  
Knob  
Seat  
Carriage  
adjustment knob  
counterclockwise  
two or three turns  
HOW TO USE THE HAND WEIGHTS  
to loosen it (if the knob is not loosened enough, it may  
scratch the rail). Next, pull the knob, slide the seat car-  
riage to the desired position, and then release the  
The included hand weights can be used for a variety  
of strength training exercises with the weight bench  
(refer to page 20). In addition, the hand weights can  
knob. Move the seat carriage back and forth slightly be used with the recumbent cycle. As you pedal, press  
until it locks into position. Then, turn the knob clock-  
wise until it is tight.  
the hand weights over your head, raise the hand  
weights out to your sides until your hands are level  
with your shoulders, or do arm curls with the hand  
weights.  
9
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A
B
C
D
E
F
G
K
H
J
I
FEATURES OF THE CONSOLE  
or computer and play special iFIT.com CD programs  
(CD’s are available separately). IFIT.com CD programs  
automatically control the resistance of the crosstrainer  
and prompt you to vary your pace as a personal train-  
er coaches you through every step of your workout.  
High-energy music provides added motivation. Each  
CD features two programs designed by certified per-  
sonal trainers.  
The advanced console offers a selection of features  
designed to make your workouts more enjoyable and  
effective. When the manual mode of the console is  
selected, the resistance of the crosstrainer can be  
adjusted with a touch of a button. As you exercise, the  
console will provide continuous exercise feedback.  
You can even measure your heart rate using the built-  
in handgrip pulse sensor. (For information about an  
optional chest pulse sensor, refer to page 18.)  
In addition, you can connect the crosstrainer to your  
VCR and TV and play iFIT.com video programs (video-  
cassettes are available separately). Video programs  
offer the same benefits as iFIT.com CD programs, but  
add the excitement of working out with a class and an  
instructor.  
The console also offers eight Smart workout programs.  
Each program automatically changes the resistance of  
the crosstrainer and prompts you to increase or  
decrease your pace as it guides you through an effec-  
tive workout.  
With the crosstrainer connected to your computer, you  
can also go to our new Web site at www.iFIT.com and  
access audio programs and video programs directly  
from the internet.  
The console also features new iFIT.com interactive  
technology. IFIT.com technology is like having a per-  
sonal trainer right in your home. Using a stereo audio  
cable (available at electronics stores), you can connect  
the crosstrainer to your home stereo, portable stereo,  
For information about the availability of iFIT.com  
CDs or videocassettes, call toll-free 1-800-884-0620.  
10  
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CONSOLE DESCRIPTION  
which feedback mode (scan, speed, time, distance,  
resistance level, calories, fat calories, or heart rate)  
is currently shown. Note: When the distance is  
shown, the word Miles or the letters Kms will  
appear; when your speed is shown, the letters MPH  
or Km/H will appear.  
Refer to the drawing on page 10. Note: If there is a  
thin sheet of clear plastic on the face of the con-  
sole, remove it.  
A. Exercise feedback display—This display features  
seven modes that give you instant exercise feed-  
back: your current speed, the elapsed time (or the  
time remaining in a Smart program), the distance  
that you have pedaled, the resistance level, the  
approximate numbers of calories and fat calories  
you have burned (see FAT BURNING on page 19),  
and your heart rate (when you use the handgrip  
pulse sensor or the optional chest pulse sensor  
[refer to page 18 for information about the chest  
pulse sensor]). If the scan mode is selected, the  
display will change from one mode to the next  
every six seconds. Or, you can select a single mode  
for continuous display.  
F. Pace indicators—When the manual mode is select-  
ed, only the left pace indicator will appear. This indi-  
cator shows your exercise pace. As you increase or  
decrease your pace, the indicator will increase or  
decrease in height. When a Smart program or the  
iFIT.com mode is selected, both pace indicators will  
appear. The left indicator will show your actual  
exercise pace, and the right indicator will show the  
current target pace. During the program, the target  
pace will periodically change; as the right indicator  
changes in height, simply adjust your pace so that  
both indicators are at the same height. Important:  
The target pace is a goal pace. Your actual pace  
may be slower than the target pace, especially  
during the first few months of your exercise  
program. Make sure to exercise at a pace that is  
comfortable for you.  
Note: The console can show speed and distance  
in either miles or kilometers. To change the unit  
of measurement, hold down the On/Reset button  
for six seconds. The mode indicators (see E  
below) will show which unit of measurement is  
selected. When the batteries are replaced, it may  
be necessary to reselect the desired unit of mea-  
surement.  
G. On/Reset button—When the console is off, pressing  
this button will turn on the display. When the console  
is on, pressing this button will reset the display.  
This button is also used to select the unit of mea-  
surement for speed and distance (see A at the left).  
B. Increase and decrease arrows—During Smart pro-  
grams and iFIT.com programs, these arrows will  
prompt you to increase or decrease your pace to  
match the target pace.  
H. Display Mode button—This button is used to select  
the feedback modes. The modes will be selected in  
the following order: scan, speed, time, distance,  
resistance level, calories, fat calories, and heart  
rate (when the handgrip pulse sensor or the option-  
al chest pulse sensor is used).  
C. Manual mode/program indicators—When a Smart  
program is selected, the upper right corner of the  
display will show a 1, 2, 3, 4, 5, 6, 7, or 8, depend-  
ing on which Smart program is selected. When the  
iFIT.com mode is selected, the upper right corner  
will show the letters IF. When the manual mode is  
selected, the upper right corner will be blank.  
I. + and – buttons—These buttons control the resis-  
tance of the crosstrainer. There are ten resistance  
levels; level 10 is the most challenging.  
J. Program button—This button is used to select the  
manual mode and Smart programs.  
D. Program profiles—These profiles show how the  
resistance of the crosstrainer and the target pace  
will change during Smart programs. For example,  
profile number 6 shows that during Smart program  
6, the resistance will gradually increase during the  
first half of the program, and then gradually  
decrease during the last half; the target pace will  
alternately increase and decrease throughout the  
program.  
K. IFIT.com button—This button is used to select the  
iFIT.com mode. The indicator on the button will light  
when the iFIT.com mode is selected.  
To use the manual mode of the console, refer to  
page 12. To use a Smart program, refer to page 13.  
To use iFIT.com CDs or videos, refer to page 17. To  
use a program directly from our Web site, refer to  
page 18.  
E. Feedback mode indicators—These indicators show  
11  
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the resistance level changes, the console will  
show the resistance level for six seconds. When  
a Smart program is selected, the display will  
show the time remaining in the program instead  
of the elapsed time.  
HOW TO USE THE MANUAL MODE  
Turn on the console.  
1
Note: The console requires four “D” batteries (not  
included). If you have not installed batteries, refer  
to step 9 on page 7 and install batteries.  
In addition, the left pace indicator will appear in the  
display to show your exercise pace. As you  
increase or decrease your pace, the indicator will  
increase or decrease in height.  
To turn on the console, press the On/Reset button  
or begin pedaling.  
If desired, you can select a single feedback mode  
for continuous display. Press the Display Mode  
button repeatedly until only the MPH (or Km/H),  
Time, Miles (or Kms), Resist., Cals., or Fat Cals.  
indicator appears in the display. Make sure that  
the Scan indicator does not appear.  
Select the manual mode.  
2
Each time the  
This corner  
should be blank  
console is  
turned on, the  
manual mode  
will be select-  
ed. If a Smart  
program or the  
iFIT.com mode  
Measure your heart rate if desired.  
5
Note: If there are thin sheets of plastic on the  
metal contacts on the handgrip pulse sensor,  
peel off the plastic.  
has been selected, select the manual mode by  
pressing the Program button repeatedly until the  
upper right corner of the display is blank.  
To use the hand-  
grip pulse sen-  
sor, place your  
hands on the  
metal contacts.  
Your palms must  
be on the upper  
contacts and  
Metal  
Contacts  
Begin exercising and adjust the resistance of  
the crosstrainer.  
3
4
As you exercise, adjust the resistance of the  
crosstrainer as desired by pressing the + and –  
buttons. There are ten resistance levels; level 10  
is the most challenging. Note: After the buttons  
are pressed, it will take a few seconds for the  
selected setting to be reached.  
your fingers  
must be touching the lower contacts. Avoid mov-  
ing your hands. When your pulse is detected, the  
heart-shaped indicator in the display will flash  
each time your heart beats. After a moment, two  
dashes (– –) will appear and then your heart rate  
will be shown.  
Follow your progress with the feedback modes  
and the left bar graph.  
When the con-  
sole is turned  
on, the scan  
mode will be  
selected. As  
you exercise,  
the display will  
For the most accurate heart rate reading, continue  
to hold the handgrips for about 15 seconds. Note:  
When you first hold the handgrips, the display will  
show your heart rate continuously for 15 sec-  
onds. The display will then show your heart rate  
along with the other feedback modes.  
show your cur-  
When you are finished exercising, the console  
will automatically turn off after five minutes.  
rent speed, the elapsed time, the distance that  
you have pedaled, the current resistance level,  
and the approximate numbers of calories and fat  
calories you have burned (see FAT BURNING on  
page 19). In addition, your heart rate will be  
shown when you use the handgrip pulse sensor  
(refer to step 5 at the right) or the optional chest  
pulse sensor (refer to page 18). Note: Each time  
6
If the pedals are not moved and the console but-  
tons are not pressed for five minutes, the con-  
sole will automatically turn off to conserve  
the batteries.  
12  
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can change the resistance level by pressing the +  
and – buttons. However, when the current period  
of the program is completed, the resistance level  
will automatically change if a different resistance  
setting is programmed for the next period.  
HOW TO USE A SMART PROGRAM  
Turn on the console.  
1
Refer to step 1 on page 12.  
The target pace  
settings for the  
program will be  
shown by the  
Select one of the eight Smart programs.  
2
Each time the  
right pace indica-  
console is turned  
on, the manual  
mode will be  
selected. To  
tor in the display.  
(The left indicator  
will show your  
Increase Arrow  
actual exercise pace.) As the right indicator  
changes in height during the program, simply  
adjust your pace so that both indicators are at the  
same height. If your pace is slower than the cur-  
rent target pace, the increase arrow will appear in  
the display to prompt you to increase your pace; if  
your pace is faster than the target pace, the  
decrease arrow will appear. Important: The tar-  
get pace settings for the program are intended  
only to provide a goal. Your actual pace may  
be slower than the target pace settings, espe-  
cially during the first few months of your exer-  
cise program. Make sure to exercise at a pace  
that is comfortable for you.  
select a Smart  
program, press  
the Program but-  
ton repeatedly until the number 1, 2, 3, 4, 5, 6, 7,  
or 8 appears in the upper right corner of the dis-  
play.  
The profiles on the right side of the console show  
how the resistance of the crosstrainer and the tar-  
get pace will change during the Smart programs.  
For example, profile number 6 shows that during  
Smart program 6, the resistance will gradually  
increase during the first half of the program, and  
then gradually decrease during the last half; the  
target pace will alternately increase and decrease  
throughout the program.  
During the program, the display will show the time  
remaining in the program. If you continue exercis-  
ing after the program is completed, the display  
will continue to show your exercise feedback.  
Start the program.  
3
To start the program, simply begin exercising.  
Each Smart program consists of either twenty or  
thirty, one-minute periods. One resistance setting  
and one pace setting are programmed for each  
period. (The same resistance setting and/or pace  
setting may be programmed for consecutive peri-  
ods.)  
Follow your progress with the feedback modes.  
4
5
6
Refer to step 4 on page 12.  
Measure your heart rate if desired.  
See step 5 on page 12.  
During the program, the resistance of the  
When you are finished exercising, the console  
will automatically turn off after five minutes.  
crosstrainer will automatically change as shown  
by the applicable profile on the console. If the cur-  
rent resistance level is too high or too low, you  
Refer to step 6 on page 12.  
13  
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HOW TO CONNECT YOUR PORTABLE STEREO  
HOW TO CONNECT YOUR CD PLAYER, VCR,  
OR COMPUTER  
Note: If your stereo has an RCA-type AUDIO OUT  
jack, see instruction A below. If your stereo has a  
1/8” LINE OUT jack, see instruction B. If your  
stereo has only a PHONES jack, see instruction C.  
To use iFIT.com CD’s, the crosstrainer must be con-  
nected to your portable CD player, portable stereo,  
home stereo, or computer with CD player. See pages  
14 to 16 for connecting instructions. To use iFIT.com  
videocassettes, the crosstrainer must be connected  
to your VCR. See page 16 for connecting instructions.  
To use iFIT.com programs directly from our Web  
site, the crosstrainer must be connected to your home  
computer. See page 15 for connecting instructions.  
A. Plug one end of a 1/8” to RCA stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into the AUDIO OUT jack on your stereo.  
A/B  
HOW TO CONNECT YOUR PORTABLE CD PLAYER  
AUDIO OUT  
LINE OUT  
RIGHT  
LEFT  
Note: If your CD player has separate LINE OUT  
and PHONES jacks, see instruction A below. If  
your CD player has only one jack, see instruction B.  
A. Plug one end of a 1/8” to 1/8” stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into the LINE OUT jack on your CD player.  
Plug your headphones into the PHONES jack.  
Audio Cable  
B. Refer to the drawing above. Plug one end of a 1/8”  
to 1/8” stereo audio cable (available at electronics  
stores) into the jack beneath the console. Plug the  
other end of the cable into the LINE OUT jack on  
your stereo.  
A
PHONES LINE OUT  
LINE OUT  
PHONES  
C. Plug one end of a 1/8” to 1/8” stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into a 1/8” Y-adapter (available at electronics  
stores). Plug the Y-adapter into the PHONES jack  
on your stereo. Plug your headphones into the  
other side of the Y-adapter.  
Head-  
phones  
Audio  
Cable  
B. Plug one end of a 1/8” to 1/8” stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into a 1/8” Y-adapter (available at electronics  
stores). Plug the Y-adapter into the PHONES jack  
on your CD player. Plug your headphones into the  
other side of the Y-adapter.  
C
PHONES  
1/8”  
Y-adapter  
Audio  
Cable  
B
PHONES  
PHONES  
Headphones  
1/8”  
Y-adapter  
Audio  
Cable  
Headphones  
14  
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HOW TO CONNECT YOUR HOME STEREO  
HOW TO CONNECT YOUR COMPUTER  
Note: If your stereo has an unused LINE OUT jack,  
see instruction A below. If the LINE OUT jack is  
being used, see instruction B.  
Note: If your computer has a 1/8” LINE OUT jack,  
see instruction A. If your computer has only a  
PHONES jack, see instruction B.  
A. Plug one end of a 1/8” to RCA stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into the LINE OUT jack on your stereo.  
A. Plug one end of a 1/8” to 1/8” stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into the LINE OUT jack on your computer.  
A
A
CD  
LINE OUT  
VCR  
Amp  
LINE OUT  
LINE OUT  
Audio  
Cable  
Audio Cable  
B. Plug one end of a 1/8” to 1/8” stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into a 1/8” Y-adapter (available at electronics  
stores). Plug the Y-adapter into the PHONES jack  
on your computer. Plug your headphones or speak-  
ers into the other side of the Y-adapter.  
B. Plug one end of a 1/8” to RCA stereo audio cable  
(available at electronics stores) into the jack beneath  
the console. Plug the other end of the cable into an  
RCA Y-adapter (available at electronics stores).  
Next, remove the wire that is currently plugged into  
the LINE OUT jack on your stereo and plug the wire  
into the unused side of the Y-adapter. Plug the Y-  
adapter into the LINE OUT jack on your stereo.  
B
B
CD  
PHONES  
VCR  
Amp  
LINE OUT  
1/8”  
Y-adapter  
Audio Cable  
RCA  
Y-adapter  
Headphones/Speakers  
Audio  
Cable  
Wire removed from  
LINE OUT jack  
15  
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HOW TO CONNECT YOUR VCR  
B. Plug one end of a 1/8” to RCA stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into an RCA Y-adapter (available at electron-  
ics stores). Next, remove the wire that is currently  
plugged into the AUDIO OUT jack on your VCR  
and plug the wire into the unused side of the Y-  
adapter. Plug the Y-adapter into the AUDIO OUT  
jack on your VCR.  
Note: If your VCR has an unused AUDIO OUT jack,  
see instruction A below. If the AUDIO OUT jack is  
being used, see instruction B. If you have a TV  
with a built-in VCR, see instruction B. If your VCR  
is connected to your home stereo, see HOW TO  
CONNECT YOUR HOME STEREO on page 15.  
A. Plug one end of a 1/8” to RCA stereo audio cable  
(available at electronics stores) into the jack  
beneath the console. Plug the other end of the  
cable into the AUDIO OUT jack on your VCR.  
B
ANT IN  
.
VIDEO AUDIO  
IN  
RF OUT  
CH  
3
4
OUT  
A
ANT IN  
.
VIDEO AUDIO  
IN  
RCA  
Y-adapter  
RF OUT  
CH  
3
4
OUT  
AUDIO OUT  
RIGHT  
LEFT  
Audio  
Cable  
Wire removed from  
AUDIO OUT jack  
Audio Cable  
16  
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Press the play button on your CD player or  
VCR.  
HOW TO USE IFIT.COM CD AND VIDEO  
PROGRAMS  
4
A moment after the play button is pressed, your  
personal trainer will begin guiding you through  
your workout. Simply follow your personal trainer’s  
instructions.  
To use iFIT.com CDs or videocassettes, the crosstrain-  
er must be connected to your portable CD player,  
portable stereo, home stereo, computer with CD play-  
er, or VCR. See HOW TO CONNECT YOUR CD  
PLAYER, VCR, OR COMPUTER on page 14. Note:  
For information about the availability of iFIT.com  
CDs or videocassettes, call toll-free 1-800-884-0620.  
The program will function in almost the same way  
as a Smart program (refer to step 3 on page 13).  
However, an electronic “chirping” sound will alert  
you when the resistance and/or the target pace is  
about to change.  
Follow the steps below to use an iFIT.com CD or  
video program.  
Note: If the resistance and/or the target pace  
does not change when a “chirp” is heard:  
Turn on the console.  
1
• Make sure that the indicator on the iFIT.com  
button is lit.  
Refer to step 1 on page 12.  
• Adjust the volume of your CD player or VCR.  
If the volume is too high or too low, the con-  
sole may not detect the program signals.  
Select the iFIT.com mode.  
2
Each time the  
console is  
turned on, the  
manual mode  
• Make sure that the audio cable is properly  
connected and that it is fully plugged in.  
will be selected.  
To select the  
iFIT.com mode,  
press the  
iFIT.com button. The indicator on the button will  
light and the letters IF will appear in the upper  
right corner of the display.  
Follow your progress with the feedback modes.  
Refer to step 4 on page 12.  
5
6
7
Measure your heart rate if desired.  
Refer to step 5 on page 12.  
Insert the iFIT.com CD or videocassette.  
When you are finished exercising, the console  
will automatically turn off after five minutes.  
3
If you are using an iFIT.com CD, insert the CD  
into your CD player. If you are using an iFIT.com  
videocassette, insert the videocassette into your  
VCR.  
Refer to step 6 on page 12.  
17  
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Follow the on-line instructions to start the  
program.  
HOW TO USE PROGRAMS DIRECTLY FROM  
OUR WEB SITE  
6
7
When you start the program, an on-screen count-  
down will begin.  
Our Web site at www.iFIT.com allows you to play  
iFIT.com audio and video programs directly from the  
internet. To use programs from our Web site, the  
crosstrainer must be connected to your home comput-  
er. See HOW TO CONNECT YOUR COMPUTER on  
page 15. In addition, you must have an internet con-  
nection and an internet service provider. A list of spe-  
cific system requirements will be found on our Web  
site.  
Return to the crosstrainer and begin exercising.  
When the on-screen countdown ends, the pro-  
gram will begin. The program will function in  
almost the same way as a Smart program (refer to  
step 3 on page 13). However, an electronic “chirp-  
ing” sound will alert you when the resistance  
and/or the target pace is about to change.  
Follow the steps below to use a program from our  
Web site.  
Follow your progress with the feedback modes.  
Refer to step 4 on page 12.  
8
Turn on the console.  
1
Measure your heart rate if desired.  
Refer to step 5 on page 12.  
Refer to step 1 on page 12.  
9
Select the iFIT.com mode.  
2
When you are finished exercising, the console  
will automatically turn off after five minutes.  
Each time the  
10  
console is  
turned on, the  
manual mode  
Refer to step 6 on page 12.  
will be selected.  
To select the  
THE OPTIONAL CHEST PULSE SENSOR  
iFIT.com mode,  
press the  
iFIT.com button. The indicator on the button will  
light and the letters IF will appear in the upper  
right corner of the display.  
The optional chest pulse sensor provides hands-free  
operation and continuously monitors your heart rate  
during your workouts on the recumbent cycle. To pur-  
chase the optional chest pulse sensor, call toll-  
free 1-800-999-3756.  
Go to your computer and start an internet  
connection.  
3
Start your Web browser, if necessary, and go  
to our Web site at www.iFIT.com.  
4
Follow the desired links on our Web site to  
select a program.  
5
Read and follow the on-line instructions for using  
a program.  
18  
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RECUMBENT CYCLE EXERCISE GUIDELINES  
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 num-  
ber in your training zone as you exercise. For maxi-  
mum fat burning, adjust the intensity of your exercise  
until your heart rate is near the middle number in your  
training zone as you exercise.  
WARNING:  
Before beginning this or any exercise pro-  
gram, consult your physician. This is espe-  
cially important for persons over the age of 35  
or persons with pre-existing health problems.  
The pulse sensor is not a medical device.  
Various factors may affect the accuracy of  
heart rate readings. The pulse sensor is  
intended only as an exercise aid in determin-  
ing heart rate trends in general.  
Aerobic Exercise  
If your goal is to strengthen your cardiovascular sys-  
tem, your exercise must be “aerobic.” Aerobic exer-  
cise is activity that requires large amounts of oxygen  
for prolonged periods of time. This increases the  
demand on the heart to pump blood to the muscles,  
and on the lungs to oxygenate the blood. For aerobic  
exercise, adjust the intensity of your exercise until  
your heart rate is near the highest number in your  
training zone as you exercise.  
The following guidelines will help you to plan your  
workouts using the recumbent cycle. Remember that  
proper nutrition and adequate rest are essential for  
successful results.  
WORKOUT GUIDELINES  
EXERCISE INTENSITY  
Each workout should include the following three parts:  
Whether your goal is to burn fat or to strengthen your  
cardiovascular system, the key to achieving the  
desired results is to exercise with the proper intensity.  
The proper intensity level can be found by using your  
heart rate as a guide. The chart below shows recom-  
mended heart rates for fat burning, maximum fat  
burning, and cardiovascular (aerobic) exercise.  
A warm-up, consisting of 5 to 10 minutes of stretching  
and light exercise. A proper warm-up increases your  
body temperature, heart rate, and circulation in prepa-  
ration for exercise.  
Training zone exercise, consisting of 20 to 30 min-  
utes of exercising 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.)  
A cool-down, with 5 to 10 minutes of stretching. This  
will increase the flexibility of your muscles and will  
help to prevent post-exercise problems.  
EXERCISE FREQUENCY  
To find the proper heart rate for you, first find your age  
on the bottom line of the chart (ages are rounded off  
to the nearest ten years). Next, find the three numbers  
above your age. The three numbers are your “training  
zone.” The lower two numbers are recommended  
heart rates for fat burning; the highest number is the  
recommended heart rate for aerobic exercise.  
To maintain or improve your condition, plan three  
workouts on the recumbent cycle each week. After a  
few months of regular exercise, you may complete up  
to five workouts each week if desired. Note: You may  
wish to use the recumbent cycle and the weight  
bench on alternating days. For example, plan aerobic  
workouts on Monday, Wednesday, and Friday, and  
plan weight training workouts on Tuesday, Thursday,  
and Saturday. Make sure to rest for at least one full  
day each week to give your body time to regenerate.  
CAUTION: It is very important to avoid overdoing  
it during the first few months of your exercise pro-  
gram, and to progress at your own pace.  
Fat Burning  
To burn fat effectively, you must exercise at a relative-  
ly low intensity level for a sustained period of time.  
During the first few minutes of exercise, your body  
uses easily accessible carbohydrate calories for ener-  
gy. Only after the first few minutes of exercise does  
19  
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WEIGHT BENCH EXERCISE GUIDELINES  
alternating days. For example, plan weight training  
workouts on Tuesday, Thursday, and Saturday, and  
plan aerobic workouts on Monday, Wednesday, and  
Friday. Make sure to rest for at least one full day each  
week to give your body time to regenerate. CAUTION:  
It is very important to avoid overdoing it during the  
first few months of your exercise program, and to  
progress at your own pace.  
WARNING:  
Before beginning any  
exercise program, consult your physician.  
This is especially important for persons over  
the age of 35 or persons with pre-existing  
health problems.  
HOW TO ADJUST THE BACKREST  
Begin each workout with five to eight minutes of  
stretching and light exercise to warm up. A proper  
warm-up increases your body temperature, heart rate,  
and circulation in preparation for exercise.  
The backrest can be adjusted to any of four positions:  
the inclined (upright) position, the semi-inclined posi-  
tion, the flat position, and the declined position.  
After warming up, perform a selection of weight train-  
ing exercises. The chart on the backrest shows four  
exercises that can be performed. Consult a reputable  
book to find other exercises that can be performed  
using hand weights and a weight bench. To give bal-  
ance to your workouts, vary the exercises from work-  
out to workout. Begin with 1 set of 12 repetitions for  
each exercise. (A “repetition” is one complete cycle of  
an exercise, such as one sit-up. A “set” is a series of  
repetitions performed without a pause.) As your fitness  
level increases, perform 2 or 3 sets for each exercise.  
Always rest for at least 1 minute after each set. When  
you can complete 3 sets of 12 repetitions without diffi-  
culty, you may choose to use heavier weights.  
CAUTION: The crosstrainer includes three pairs of  
hand weights. Do not use other weights with the  
crosstrainer.  
To adjust the backrest, first adjust the seat to the  
farthest forward position (see HOW TO ADJUST  
THE SEAT on page 9). Next, pull out the adjustment  
pin. Pivot the backrest to the desired position, and  
then insert the pin into one of the holes in the rounded  
brackets and the corresponding hole in the seat car-  
riage (see the inset drawing). Note: When the backrest  
is in the declined position, the seat will also be declined.  
CAUTION: Never sit on the backrest or the head-  
rest; doing so could cause the crosstrainer to tip,  
resulting in injury.  
Brackets  
Decline  
Flat  
Seat  
Semi-inclined  
Finish each workout with five to eight minutes of  
stretching to cool down. This will increase your flexibility  
and will help to prevent soreness.  
Inclined  
Pin  
EXERCISE FORM  
Backrest  
For the best results, correct form is important.  
Maintaining proper form means moving through the full  
range of motion for each exercise, and moving only  
the appropriate parts of the body. Make sure to per-  
form each exercise with a smooth, steady motion.  
Exhale as you exert yourself, and inhale as you return  
to the starting position; never hold your breath.  
STRENGTH TRAINING GUIDELINES  
STAYING MOTIVATED  
The weight bench can be used for a variety of exercis-  
es designed to trim, tone, and strengthen the body.  
Please read these guidelines before using the weight  
bench.  
For motivation, try listening to music or watching tele-  
vision while you exercise. Use a calendar to keep a  
record of your workouts, and record key body mea-  
surements at the end of every month. Remember, the  
key to lasting results is to make exercise a regular and  
enjoyable part of your daily life.  
It is recommended that your strength training program  
include 3 workouts each week. Note: You may wish to  
use the weight bench and the recumbent cycle on  
20  
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MAINTENANCE AND TROUBLESHOOTING  
Inspect and tighten all parts of the crosstrainer regu-  
larly. Replace any worn parts immediately.  
• Do not hold the metal contacts too tightly; doing so  
may interfere with heart rate readings.  
To clean the crosstrainer, 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.  
• For the most accurate heart rate reading, hold the  
metal contacts for about 15 seconds.  
• For optimal performance of the handgrip pulse sen-  
sor, keep the metal contacts clean. The contacts  
can be cleaned with a soft cloth—never use alcohol,  
abrasives, or chemicals.  
BATTERY REPLACEMENT  
If the console display becomes dim, the batteries  
should be replaced; most console problems are the  
result of low batteries. Refer to assembly step 9 on  
page 7 for replacement instructions. Note: The con-  
sole requires four “D” batteries.  
HOW TO MOVE THE CROSSTRAINER  
Before moving the crosstrainer, remove the hand  
weights and adjust the seat to the position shown in  
the drawing below. Then, stand behind the crosstrain-  
er, hold the rail in the indicated location, and lift the  
rail until the crosstrainer can be moved on the front  
wheels. Carefully move the crosstrainer to the desired  
location and then lower it. CAUTION: To decrease  
the possibility of injury, bend your legs and keep  
your back straight as you lift the rail and move the  
crosstrainer; make sure to lift with your legs  
rather than your back.  
HOW TO LEVEL THE CROSSTRAINER  
After the  
crosstrainer has  
been moved to  
the location  
where it will be  
used, make sure  
that both ends of  
front stabilizer  
Leveling Foot  
are touching the  
floor. If the  
crosstrainer  
Lift  
Here  
rocks slightly during use, turn one or both of the level-  
ing feet under the front stabilizer until the rocking  
motion is eliminated.  
Wheel  
HANDGRIP PULSE SENSOR TROUBLE-SHOOTING  
• Avoid moving your hands while using the handgrip  
pulse sensor. Excessive movement may interfere  
with heart rate readings.  
21  
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PART LIST—Model No. PFEX39911  
R1201A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
2
2
2
1
1
1
1
2
1
2
1
1
2
1
1
1
1
1
1
2
1
1
1
1
1
1
Frame  
47  
48  
49  
50  
51  
52  
53  
54  
55  
56  
57  
58  
59  
60  
61  
62  
63  
64  
65  
66  
67  
68  
69  
70  
71  
72  
73  
74  
75  
76  
77  
78  
79  
80  
81  
82  
83  
84  
85  
86  
87  
88  
89  
90  
#
1
1
1
1
1
1
1
1
1
2
1
2
2
4
4
2
3
1
2
2
1
2
3
8
3
5
6
2
4
3
3
2
1
2
4
1
2
2
2
4
5
1
1
2
1
1
Return Spring  
Idler Arm  
Idler Wheel  
Backrest Frame Endcap  
1/2” x 58mm Bolt  
1/2” Nylon Locknut  
“J” Bolt  
Pulley  
Idler Bolt  
Flange Screw  
Right Crank Arm  
M6 Eye Bolt  
“U” Bracket  
M6 Nut  
M8 Nylon Locknut  
Flywheel Washer  
M10 Black Nylon Locknut  
Idler Washer  
M10 x 112mm Carriage Bolt  
M10 Zinc Nylon Locknut  
“C” Magnet Bolt  
M10 x 52mm Button Bolt  
M6 x 50mm Screw  
M5 x 6mm Screw  
M6 Flat Washer  
M4 x 25mm Screw  
M4 x 16mm Screw  
M10 x 45mm Button Screw  
M4 x 38mm Screw  
M10 x 27mm Button Screw  
M10 Black Split Washer  
M5 Nut  
M6 x 25.4mm Button Screw  
M6 x 72mm Button Screw  
M5 x 12mm Screw  
Reed Switch Clamp  
Push Nut  
M4 x 12mm Screw  
M10 Zinc Split Washer  
M5 Nylon Locknut  
M6 x 16mm Screw  
M6 x 25mm Bolt  
Belt  
Front Stabilizer  
Frame Extension  
Seat Carriage  
Backrest Frame  
Seat Frame  
Rear Stabilizer Cover  
Front Stabilizer Cover  
Rear Stabilizer  
Seat Back  
Headrest  
Seat  
Upright  
Upright Bushing  
Handgrip Pulse Sensor  
Console  
Left Side Shield  
Right Side Shield  
Side Shield Cover  
Seat Carriage Bushing  
Small Hand Weight  
Medium Hand Weight  
Large Hand Weight  
Left Pedal  
Left Pedal Strap  
Right Pedal  
Right Pedal Strap  
Adjustment Knob  
Adjustment Pin  
Wheel  
Left Front Endcap  
Right Front Endcap  
Adjustment Foot  
Adjustment Motor  
Upper Wire Harness  
Lower Wire Harness  
Flywheel  
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  
Magnet  
Flywheel Axle  
Flywheel Bearing  
“C” Magnet  
Left Crank Arm  
Reed Switch/Wire  
Crank Bearing Assembly  
Crank Shaft  
Seat Bushing  
User’s Manual  
Allen Wrench  
Adjustment Cable  
#
Note: # indicates a non-illustrated part. Specifications are subject to change without notice.  
22  
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EXPLODED DRAWING—Model No. PFEX39911  
R1201A  
23  
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HOW TO ORDER REPLACEMENT PARTS  
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday  
through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be  
prepared to give the following information when calling:  
• The MODEL NUMBER of the product (PFEX39911)  
• The NAME of the product (PROFORM® 970 crosstrainer)  
• The SERIAL NUMBER of the product (see the front cover of this manual)  
• The KEY NUMBER and DESCRIPTION of the part(s) (see page 22 of this manual).  
PROFORM is a registered trademark of ICON Health & Fitness, Inc.  
LIMITED WARRANTY  
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and  
material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-  
chase. This warranty extends only to the original purchaser. ICON’s obligation under this warranty is lim-  
ited to replacing or repairing, at ICON’s option, the product at one of its authorized service centers. All  
products for which warranty claim is made must be received by ICON at one of its authorized service cen-  
ters with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase.  
All returns must be pre-authorized by ICON. This warranty does not extend to any product or damage to  
a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or  
repairs not provided by an ICON authorized service center, to products used for commercial or rental pur-  
poses, or to products used as store display models. No other warranty beyond that specifically set forth  
above is authorized by ICON.  
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-  
nection with the use or performance of the product or damages with respect to any economic loss, loss  
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other  
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-  
dental or consequential damages. Accordingly, the above limitation may not apply to you.  
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of  
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth  
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above  
limitation may not apply to you.  
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.  
ICON Health & Fitness, Inc. 1500 S. 1000 W., Logan, UT 84321-9813  
Part No. 180024 R1201A  
Printed in China © 2001 ICON Health & Fitness, Inc.  
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