Pro-Form SR 30 User manual

CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. eep this manual
for future reference.
Serial
Number
Decal
Model No. PFEL53408.1
Serial No.
Write the serial number in the
space above for reference.
QUESTIONS?
f you have questions, or if parts are
damaged or missing, DO NOT
CONTACT THE STORE; please
contact Customer Care.
IMPORTANT: You must note the
product model number and serial
number (see the drawing above)
before contacting us:
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.com
USERʼS MANUAL
www.proform.com

TABLE OF CONTENTS
WARNNGDECALPLACEMENT ..............................................................2
MPORTANTPRECAUTONS ................................................................3
BEFOREYOUBEGN ......................................................................4
ASSEMBLY ...............................................................................5
HOWTOUSETHEELLPTCALEXERCSER ..................................................12
MANTENANCEANDTROUBLESHOOTNG ...................................................17
EXERCSEGUDELNES ...................................................................18
PARTLST ..............................................................................21
EXPLODEDDRAWNG ....................................................................22
ORDERNGREPLACEMENTPARTS ..................................................BackCover
LMTEDWARRANTY ..............................................................BackCover
2
PROFORM is a registered trademark of CON P, nc.
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the
warning decal(s). If a decal is missing or
illegible, see the front cover of this
manual and request a free replacement
decal. Apply the decal in the location
shown. Note: The decal(s) may not be
shown at actual size.

3
1. 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.
2. It is the responsibility of the owner to ensure
that all users of the elliptical exerciser are
adequately informed of all precautions.
3. Your elliptical exerciser is intended for home
use only. Do not use your elliptical exerciser
in a commercial, rental, or institutional set-
ting.
4. eep the elliptical exerciser indoors, away
from moisture and dust. Place the elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is at least 3 ft. (0.9 m)
of clearance in the front and rear of your
elliptical exerciser and 2 ft. (0.6 m) on each
side
5. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
6. eep children under age 12 and pets away
from your elliptical exerciser at all times.
7. Your elliptical exerciser should not be used
by persons weighing more than 250 lbs.
(113 kg).
8. Wear appropriate exercise clothes when
exercising; do not wear loose clothes that
could become caught on your elliptical exer-
ciser. Always wear athletic shoes for foot
protection.
9. Hold the handgrip pulse sensor or the upper
body arms when mounting, dismounting, or
using your elliptical exerciser.
10. eep your back straight while using your
elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device.
Various factors, including the userʼs move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
12. When you stop exercising, allow the pedals
to slowly come to a stop.
13. If you feel pain or dizziness while exercising,
stop immediately and cool down.
14. Use your elliptical exerciser only as
described in this manual.
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your elliptical
exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
IMPORTANT PRECAUTIONS

4
BEFORE YOU BEGIN
Thank you for selecting the revolutionary PROFORM®
ERGO STR DER 3.0 elliptical exerciser. The ERGO
STR DER 3.0 elliptical exerciser provides an impres-
sive selection of features designed to make your work-
outs at home more effective and enjoyable.
For your benefit, read this manual carefully before
you use the elliptical exerciser. f you have ques-
tions after reading this manual, please see the back
cover of this manual. To help us assist you, note the
product model number and serial number before con-
tacting us. The model number and the location of the
serial number decal are shown on the front cover of
this manual.
To avoid a registration fee for any service needed
under warranty, you must register the elliptical
exerciser at www.proformservice.com/registration.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Pulse Sensor
Upper Body Arm
Pedal Disc
Wheel
Pedal
Water Bottle Holder*
Console
Fan
*Water bottle is not included

5
ASSEMBLY
To hire an authorized service technician to assemble the elliptical exerciser, call 1-800-445-2480.
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed.
Assembly requires the included tool(s) and your own Phillips screwdriver , adjustable
wrench , and rubber mallet .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parenthe-
ses below each drawing is the key number of the part, from the PART L ST near the end of this manual. The
number following the parentheses is the quantity needed for assembly. Note: Some small parts may have
been preassembled. If a part is not in the hardware kit, check to see if it has been preassembled.
M10 x 70mm Patch Screw (75)–6
M4 x 16mm
Screw (84)–14
M4 x 32mm Screw
(95)–2
M6 x 16mm Patch
Screw (80)–2
M6 x 36mm Bolt
(76)–4
Wave Washer
(88)–2
M6 Locknut
(77)–6
M10 x 20mm Patch
Screw (79)–4
M10 x 35mm Shoulder
Screw (63)–2
M4 x 12mm
Screw (35)–10
M4 x 16mm
Round Head
Screw (94)–4
M6 x 16mm x
1.5mm Washer
(36)–2
M10 Black Split
Washer (96)–6 M6 x 25mm x
1.5mm Washer
(33)–2
M6 x 71.5mm Shoulder Bolt (31)–2
M10 Bright Split
Washer (78)–4

6
2. Attach a Wheel (50) to the front of the Frame
(1) with an M10 x 35mm Shoulder Screw (63).
Repeat this step to attach the other Wheel
(50).
2
48
1
1
84
63 50
1
63
50
84
48
1.
While another person lifts the rear of the Frame
(1), attach a Frame Cover (48) to the Frame
with two M4 x 16mm Screws (84).
Repeat this step to attach the other Frame
Cover (48).
To make assembly easier, read the
information on page 5 before you begin.

7
4. Tip: Avoid pinching the Wire Harness (49)
during this step.
Orient the Water Bottle Holder (5) as shown
and slide it onto the Upright (2). Attach the
Water Bottle Holder with two M4 x 32mm
Screws (95).
Slide the Console Cover (32) onto the Upright
(2) and move it downward to the Water Bottle
Holder (5). Then, insert the Console Bracket (3)
into the top of the Upright. Attach the Console
Bracket with four M4 x 12mm Screws (35).
4
Avoid pinching the
Wire Harness (49)
35
35
95
49
32
3
5
2
3. Have another person hold the Upright (2) near
the Frame (1).
Locate the wire tie in the Upright (2). Tie the
lower end of the wire tie to the Wire Harness
(49). Next, pull the upper end of the wire tie
upward out of the top of the Upright. Then, untie
and discard the wire tie. Tip: To prevent the
Wire Harness from falling inside the Upright,
secure the Wire Harness with a rubber band.
Slide the Upright (2) onto the Frame (1).
Tip: Avoid pinching the Wire Harness (49).
Attach the Upright (2) with four M10 x 20mm
Patch Screws (79) and four M10 Bright Split
Washers (78). Tip: Start all four Patch Screws
before tightening any of them.
3
Avoid pinching the
Wire Harness (49)
2
1
49
78
78
78
79
79
79
Wire Tie

8
5
6. While a second person holds the Console (4)
near the Upright (2), connect the console wire
to the Wire Harness (49).
Tip: Avoid pinching the wires. Attach the
Console (4) to the Upright (2) with four M4 x
16mm Screws (84).
6
4
4
2
84
32
84
49
Console Wire
Batteries
Battery
Cover
Screws
Avoid pinching
the wires
5. The Console (4) can use four D batteries (not
included); alkaline batteries are recommended.
IMPORTANT: If the Console has been
exposed to cold temperatures, allow it to
warm to room temperature before inserting
batteries. Otherwise, you may damage the
console displays or other electronic compo-
nents. Remove the battery cover, insert the
batteries into the battery compartment, and
reattach the battery cover. Make sure to orient
the batteries as shown by the diagram
inside the battery compartment.
To purchase an optional AC adapter, contact
the store where you purchased this product
or call the telephone number on the cover of
this manual. To avoid damaging the console,
use only a manufacturer-supplied AC
adapter. Plug one end of the AC adapter into
the jack on the console; plug the other end into
an outlet installed in accordance with all local
codes and ordinances.

9
8. dentify the Left Pedal (12), which is marked
with an “L” sticker.
Attach the Left Pedal (12) to the left Pedal Arm
(14) with three M10 x 70mm Patch Screws (75),
three M10 Black Split Washers (96), and an M4
x 16mm Screw (84).
Repeat this step on the right side of the
elliptical exerciser.
8
7
7. Slide the Console Cover (32) (see the drawing
in step 6) upward to the Console (4). Attach the
Console Cover with four M4 x 16mm Round
Head Screws (94).
32
94
94
14
75
96
96
12
84
4

10
10. Apply a generous amount of the included
grease to the axles on the Upright (2). Then,
apply a small amount of grease to two Wave
Washers (88).
Slide a Wave Washer (88) onto each axle.
10
9. dentify the Left Upper Body Arm (8), which is
marked with a “Left” sticker. Orient the Left
Upper Body Arm and the left Upper Body Leg
(6) as shown; make sure that the hexagonal
holes are in the indicated location.
Slide the Left Upper Body Arm (8) onto the left
Upper Body Leg (6). Attach the Left Upper
Body Arm with two M6 x 36mm Button Bolts
(76) and two M6 Locknuts (77); make sure that
the Locknuts are inside the hexagonal
holes.
Repeat this step for the Right Upper Body
Arm (9) and the right Upper Body Leg (6).
9
8
77
88
88
76 Hexagonal
Holes
66
9
77
2
76
Grease
Axle
Grease

11
13. Make sure that all parts of the elliptical exerciser 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
elliptical exerciser.
12. Apply a small amount of grease to the barrel of
an M6 x 71.5mm Shoulder Bolt (31).
Have another person hold the right Pedal Arm
(14) inside the bracket on the right Upper Body
Leg (6).
Attach the right Pedal Arm (14) to the right
Upper Body Leg (6) with the M6 x 71.5mm
Shoulder Bolt (31), an M6 x 16mm x 1.5mm
Washer (36), and an M6 Locknut (77).
dentify the Right Outer Leg Cover (20) and the
Right nner Leg Cover (21), which are marked
with “Right” stickers, and orient them as shown.
Attach the Right Outer Leg Cover (20) and the
Right nner Leg Cover (21) around the right
Upper Body Leg (6) with three M4 x 12mm
Screws (35).
Repeat this step for the left side of the ellip-
tical exerciser.
12
11. dentify an nner Pivot Cover (19). Orient the
nner Pivot Cover and the right Upper Body Leg
(6) as shown.
Slide the nner Pivot Cover (19) and the right
Upper Body Leg (6) onto the right axle on the
Upright (2).
Attach the right Upper Body Leg (6) to the axle
with an M6 x 16mm Patch Screw (80) and an
M6 x 25mm x 1.5mm Washer (33).
dentify and orient an Outer Pivot Cover (16) as
shown. Then, slide the Outer Pivot Cover onto
the outer side of the right Upper Body Leg (6).
Attach the nner and Outer Pivot Covers (19,
16) with two M4 x 16mm Screws (84).
Repeat this step for the left side of the ellip-
tical exerciser.
20
36
77
35
31
14
21
6
11
16
19
6
84
233
80
Grease

12
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO MOVE THE ELLIPTICAL EXERCISER
To move the elliptical exerciser, stand in front of it,
place one foot against one of the wheels, and firmly
hold the upper end of the upright. Pull the upright for-
ward until you can move the elliptical exerciser on the
wheels. Carefully move the elliptical exerciser to the
desired location and then lower it to the floor. To
decrease the risk of injury, do not attempt to move
the elliptical exerciser over an uneven surface.
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, hold the upper body
arms and step onto the pedal that is in the lowest
position. Next, step onto the other pedal. Push the
pedals until they begin to move with a continuous
motion.
Note: The pedal discs can turn in either direction.
It is recommended that you turn the pedal discs in
the direction shown by the arrow; however, for
variety you can turn the pedal discs in the oppo-
site direction.
To dismount the elliptical exerciser, wait until the ped-
als come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops.
When the pedals are stationary, step off the higher
pedal first. Then, step off the lower pedal.
Place
your foot
here
Upright
Wheel
Pedals
Pedal Disc
Upper Body Arms

13
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. When you use the manual mode of the
console, you can change the resistance of the pedals
with the touch of a button. As you exercise, the con-
sole will provide continuous exercise feedback. You
can even measure your heart rate using the handgrip
pulse sensor.
The console also offers six preset workouts. Each pre-
set workout automatically changes the resistance of
the pedals and prompts you to increase or decrease
your pedaling pace as it guides you through an effec-
tive workout.
To use the manual mode, see page 14. To use a
preset workout, see page 16.
CONSOLE DIAGRAM

14
HOW TO USE THE MANUAL MODE
Note: f there is a sheet of clear plastic on the face of
the console, remove the plastic.
1. Press the decrease button or begin pedaling to
turn on the console.
When you turn on the console, the display will light
and the console will be ready for use.
2. Select the manual mode.
When you turn on the console, the manual mode
will be selected. f you have selected a workout,
reselect the manual mode by pressing the Select
button repeatedly until zeroes appear in the upper
display.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change the resistance of the pedals
by pressing the increase and decrease buttons.
Note: After you press the buttons, it will take a
moment for the pedals to reach the selected resis-
tance level.
4. Follow your progress with the displays.
The lower left
display—This display
can show the elapsed
time and the distance
(total number of revolu-
tions) that you have
pedaled.
The lower right dis-
play—This display can
show your pedaling
speed (in revolutions
per minute) and the
approximate number of
calories you have
burned. When you use the handgrip pulse sensor,
the lower right display will also show your heart
rate (see step 5 on page 15).
The upper display—
The upper display is
the priority display. The
priority display can
show the elapsed time,
the distance that you
have pedaled, your
pedaling speed, or the approximate number of
calories you have burned. Press the Display Mode
button repeatedly until the priority display shows
the information that you are most interested in
viewing. Note: While information is shown in the
priority display, the information will not be shown in
the lower left or the lower right display.

15
5. Measure your heart rate if desired.
If there are sheets of
clear plastic on the
metal contacts on
the handgrip pulse
sensor, remove the
plastic. In addition,
make sure that your
hands are clean. To
measure your heart
rate, hold the hand-
grip pulse sensor with
your palms resting
against the metal contacts. Avoid moving your
hands or gripping the contacts tightly.
When your pulse is
detected, a heart-
shaped symbol will
flash in the display and
then your heart rate
will be shown. For the
most accurate heart
rate reading, hold the contacts for at least 15 sec-
onds.
f your heart rate is not shown, make sure that
your hands are positioned as described. Be care-
ful not to move your hands excessively or to
squeeze the metal contacts tightly. For optimal
performance, clean the metal contacts using a soft
cloth; never use alcohol, abrasives, or chemi-
cals to clean the contacts.
6. Turn on the fan if desired.
The fan has high and low speed settings. Press
the Fan button repeatedly to select a fan speed or
to turn off the fan. Note: f the pedals do not move
for about thirty seconds, the fan will turn off auto-
matically.
7. When you are finished exercising, the console
will turn off automatically.
f the pedals do not move for several seconds, the
console will pause, and the time will flash in the
display.
f the pedals do not move for about five minutes,
the console will turn off and the display will be
reset.
Contacts

16
HOW TO USE A PRESET WOR OUT
1. Press the decrease button or begin pedaling to
turn on the console.
When you turn on the console, the display will light
and the console will be ready for use.
2. Select a preset workout.
To select a preset
workout, press the
Select button repeat-
edly until the number
1, 2, 3, 4, 5, or 6
appears in the upper
display.
3. Press the Start button or begin pedaling to
start the workout.
Each workout is divided into 20, 30, or 45 one-
minute segments. One resistance level and one
target pace are programmed for each segment.
Note: The same resistance level and/or target
pace may be programmed for two or more consec-
utive segments.
During the workout, you will also be prompted to
keep your pedaling pace near the target pace for
the current segment. When the GO FASTER indi-
cator is lit, increase your pace. When the GO
SLOWER indicator is lit, decrease your pace.
When the center indicator is lit, maintain your cur-
rent pace. IMPORTANT: The target pace is
intended only to provide motivation. Make sure
to pedal at a pace that is comfortable for you.
f the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the decrease and increase but-
tons. However, when the current segment ends,
the pedals will automatically adjust to the resis-
tance level for the next segment.
f you stop pedaling for several seconds, the work-
out will pause, and the time will flash in the dis-
play. To restart the workout, simply resume pedal-
ing. The workout will continue until the last seg-
ment of the workout ends.
4. Follow your progress with the displays.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. Turn on the fan if desired.
See step 6 on page 15.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 15.

17
nspect and tighten all parts of the elliptical exerciser
regularly. Replace any worn parts immediately.
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild soap. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING
f the console displays become dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 5 on page 8
for replacement instructions. f the handgrip pulse sen-
sor does not function properly, see step 5 on page 15.
HOW TO ADJUST THE REED SWITCH
f the console does not display correct feedback, the
reed switch should be adjusted. First, remove all of
the screws from both shields; there are four sizes of
screws in the shields—note which size of screw
you remove from each hole. Then, gently pry the
shields away from the frame.
Next, locate the
Reed Switch (58).
Turn the Left
Pedal Disc (26)
until the Magnet
(41) is aligned
with the Reed
Switch. Loosen,
but do not
remove, the indi-
cated M4 x 12mm
Screw (35). Slide
the Reed Switch slightly closer to or away from the
Magnet, and then retighten the Screw. Rock the Left
Pedal Disc forward and backward just enough that the
Magnet passes the Reed Switch repeatedly. Repeat
until the console displays correct feedback. When the
Reed Switch is correctly adjusted, reattach the
shields. Note: f you have questions as to which screw
should be in which hole, see EXPLODED DRAW NG
B on page 23 and the PART L ST on page 21.
HOW TO ADJUST THE BELT
f you can feel the pedals slip while you are pedaling,
even when the resistance of the pedals is at the high-
est setting, the Belt (46) may need to be adjusted.
First, remove all the screws from both shields; there
are four sizes of screws in the shields—note
which size of screw you remove from each hole.
Then, gently pry the shields away from the frame.
Next, turn the
Belt Adjustment
Screw (72) until
the Belt (46) is
tight. Then, reat-
tach the shields.
Note: f you have
questions as to
which screw
should be in
which hole, see
EXPLODED
DRAW NG B on page 23 and the PART L ST on page
21.
MAINTENANCE AND TROUBLESHOOTING
41 26
58
72
46
35

18
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. f your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise— f your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
WOR OUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
EXERCISE GUIDELINES
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over age 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.

19
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.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quadriceps
and hip muscles.
1
2
3
4
5

20
NOTES