Pro-Form XP 185 U User manual

Model No. 831.21741.0
Serial No.
Write the serial number in the
space above for reference.
Serial Number
Decal
• Assembly
•Operation
•Maintenance
•Part List and Drawing
BIKE EXERCISER
User's Manual
Sears, Roebuck and Co., Hoffman Estates, IL 60179

TABLE OF CONTENTS
WARNING DECAL PLACEMENT .............................................................. 2
IMPORTANT PRECAUTIONS ................................................................ 3
BEFORE YOU BEGIN ...................................................................... 4
ASSEMBLY ............................................................................... 5
HOW TO OPERATE THE EXERCISE CYCLE ................................................... 11
MAINTENANCE AND TROUBLESHOOTING ................................................... 17
EXERCISE GUIDELINES ................................................................... 18
PART LIST .............................................................................. 22
EXPLODED DRAWING .................................................................... 23
ORDERING REPLACEMENT PARTS .................................................. Back Cover
90 DAY FULL WARRANTY .......................................................... Back Cover
WARNING DECAL PLACEMENT
The warning decal shown here has been
applied in the location shown. If the decal is
missing or illegible, call 1-888-533-1333 /
and request a free replacement decal.
Apply the decal in the location shown.
Note: The decal may not be shown at actual
size,
Y•Misuseof this machine
may result in serious
injury.
• Read user's manLtal
prior to useand follow
aH warnings and
instructions.
• Do not aflow children
on oraround machine,
• Pedals continue to
spin when you stop
pedaling.
• Spinning pedals can
cause injury.
• Reduce pedal speed
in acontrolledmanner.
• User weight must not
exceed 250 pounds.
=Replace label if
damaged, iflegible, or
removed. _]

IMPORTANT PRECAUTIONS

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 fit-
ness, building endurance, and toning the entire body.
The XP 185 U exercise cycle offers a selection of fea-
tures designed to let you enjoy this healthful exercise
in the convenience and privacy of your home.
For your benefit, read this manual carefully before
you use the exercise cycle. If you have questions
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 contacting
us. The model number and the location of the serial
number decal are shown on the front cover of this
manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Handgrip Pulse Sensor
Water Bottle Holder*
Seat
Seat Knob
Console
Seat Post Knob
Transport Wheel
Pedal/Strap
*No water bottle is included
4

ASSEMBLY
Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the pack-
ing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the
included tools and your own adjustable wrench ©_-:_-_ and Phillips screwdriver _:_==_ .
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. The number
following the parentheses is the quantity needed for assembly. Note: Some small parts may have been pre-
assembled. If apart is not in the hardware kit, check to see if it has been preassembled. If apart is miss-
ing, call 1-888-533-1333.
M6 Nylon
Locknut (54)-4 M8 Nylon Locknut (37)-4 M6 Split M8 Split MIO Split
Washer (43)-4 Washer (36)-8 Washer (34)-4
M4 x 16mm M6 x 8mm Button
Screw (40)-9 Screw (56)-1
MIO x 54mm Button Screw (33)-2
M6 x 38mm Button
Bolt (53)-4 M8 x 20mm Button M8 x 25mm Patch Screw (35)-4 Screw (50)-2
MIO x 78mm Button Screw (67)-2

OrienttheRearStabilizer(14)sothattheindi-
catedholesareatthebottom.Whileanother
personliftstherearoftheFrame(1),attachthe
RearStabilizertotheFramewithtwoMIOx
54mmButtonScrews(33)andtwoMIOSplit
Washers(34). Holes
Holes
SlidetheRightEndcap(77),whichismarked
witha"Right"sticker,ontotherightsideofthe
RearStabilizer(14).AttachtheRightEndcap
withtwoM4x 16mmScrews(40).
Attach the Left Endcap (4) in the same way.
(
77
,While another person lifts the front of the Frame
(1), attach the Front Stabilizer (2) to the Frame
with two MIO x 78mm Button Screws (67) and
two MIO Split Washers (34).
67
34
6

4. 4
While another person holds the Upright (3) near
the Frame (1), connect the Upper Wire Harness
(32) to the Lower Wire Harness (31).
Tip: Avoid pinching the wire harnesses dur-
ing 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
36
35.
36
131
36
36
5. Identify the Right Handlebar (48), which is
marked with an "R" sticker. While a second per-
son holds the Right Handlebar near the Upright
(3), tie the pull wire (see the inset drawing) to
the right pulse wire, and pull it into the side of
the Upright and out of the top. Then, untie and
discard the pull wire.
Slide the Right Handlebar (48) onto the Upright
(3). Attach the Right Handlebar with two M6 x
38mm Button Bolts (53), two M6 Split Washers
(43), and two M6 Nylon Locknuts (54). Make
sure that the hexagonal holes are in the indi-
cated location.
Attach the Left Handlebar (47) in the same
way.
Orient the Water Bottle Holder (49) as shown.
Insert the Upper Wire Harness (32) and the left
and right pulse wires through the Water Bottle
Holder. Then, slide the Water Bottle Holder onto
the Upright (3) and attach it with an M4 x 16mm
Screw (40). Do not tighten the Screw yet.
47
Left
Wire
Pull
Wire
Right
_ Pulse
Wire
Right Hexagonal
Pulse Holes
Wire
/ Pull _q
_iWire
53

6. 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). 5O
Pul_
Wires
Avoid pinching the
wires during this step
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.
Tip: Avoid pinching the wires during this
step, Insert the excess wires downward into the
Upright (3). Attach the Console (6) to the
Console Bracket (55) with four M4 x 16mm
Screws (40).
See step 5. Tighten the M4 x 16mm Screw (40). Wires
Pul
Wires
Avoid pinching the
wires during this step
55
4O

8. 8
TheConsole(6)requiresfour1.5V"D"batteries
(notincluded);alkalinebatteriesarerecom-
mended.IMPORTANT:Iftheexercisecycle
hasbeenexposedtocoldtemperatures,
allowit towarmto roomtemperaturebefore
insertingbatteriesintotheConsole.Ifyou
donotdothis,theconsoledisplaysor other
electroniccomponentsmaybecomedam-
aged.Pressthetabsonthebatterycoverand
removethebatterycover.Insertfourbatteries
intotheconsole;makesurethatthebatteries
areorientedasshownbythemarkings
insidethebatterycompartments.Then,reat-
tachthebatterycover.
Batteries
Battery
Cover
Batteries
.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 down-
ward 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 \
9

10. Orient the Seat (12) and the Seat Carriage (29)
as shown. Attach the Seat to the Seat Carriage
with four M8 Nylon Locknuts (37) and four M8
Split Washers (36).
Loosen the Seat Knob (11) and slide the Seat
Carriage (29) onto the Seat Post (5) until it
stops. Next, attach an M6 x 8mm Button Screw
(56) to the Seat Post (5). Then, adjust the Seat
Carriage to the desired position and tighten the
Seat Knob.
10
12
37
11
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.
Adjust the strap on the Right Pedal (26) to the
desired position, and press the end of the strap
onto the tab on the side of the Right Pedal.
Adjust the strap on the Left Pedal (not shown)
in the same way.
26 Tab
12. Make sure that all parts are properly tightened before you use the exercise cycle, Note: After assembly is
completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor.
10

HOW TO OPERATE THE EXERCISE CYCLE
HOW TO ADJUST THE HEIGHT OF THE SEAT
For effective exer-
cise, the seat
should be at the
proper height. As
you pedal, there
should be a slight
bend in your knees
when the pedals
are in the lowest
position. To adjust
the height of the
seat, first loosen the
seat post knob.
Next, pull the knob,
Seat
Spe_o_i_'_-_!
slide the seat post upward or downward to the desired
position, and then release the knob. Move the seat
post upward or downward slightly to make sure
that the knob is engaged in one of the adjustment
holes in the seat post, Then, tighten the knob.
HOW TO ADJUST THE LATERAL POSITION OF
THE SEAT
To adjust the lateral
position of the seat,
first loosen the seat
knob a few turns.
Then, move the
seat forward or
backward to the
desired position,
and firmly tighten
the seat knob.
Seat
HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal
straps, first pull the
ends of the pedal
straps off the tabs
on the pedals.
Adjust the pedal
straps to the
desired position,
and then press the
ends of the pedal
straps onto the
tabs.
11

CONSOLE DIAGRAM
®
WORKOUT START
b
®
@
.... y
.....................
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. When you select 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.
enables the console to accept iFIT cards containing
workouts designed to help you achieve specific fitness
goals. For example, lose unwanted pounds with the 8-
week Weight Loss workout, iFtT 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.com or call
the telephone number on the front cover of this
manual, iFIT cards are also available at select
stores.
The console also offers ten preset workouts. Each
workout automatically changes the resistance of the
pedals and prompts you to increase or decrease your
pedaling pace as it guides you through an effective
workout.
The console also features the new iFIT Interactive
Workout System. The iFIT Interactive Workout System
To use the manual mode of the console, follow
the steps beginning on page 13. To use a preset
workout, see page 15. To use an iFIT workout, see
page 16.
Note: If there is a sheet of clear plastic on the face of
the console, remove the plastic.
12

HOW TO USE THE MANUAL MODE
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 the manual mode.
Each time you turn on
the console, the
manual mode will be
selected. If you have
selected a workout,
reselect the manual
1"1,1'1F1 /
P..J'!..JLJ
TiME _
mode by pressing the Workout button repeatedly
until zeros appear in the display.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change
the resistance of the
pedals by turning the
Resistance dial. To
increase the resis-
tance, turn the
mmm_
m m
m m
Resistance dial clockwise; to decrease the resis-
tance, turn the Resistance dial counterclockwise.
Note: After you change the resistance, it will take a
moment for the pedals to reach the selected resis-
tance level.
4. Follow your progress with the display.
The upper section of
the display will show
the elapsed time and
the distance, in miles
or kilometers, that you
have pedaled. The dis-
II q:co
TJ .3
play will change modes every few seconds. Note:
When you select a preset workout the display will
show the time remaining in the workout instead of
the elapsed time.
Thesec°ndsec*on°F
the display will show _ l_"_
your pedaling pace in J U
miles or kilometers per MPH
hour. _ _
The third section of the
display will show the
approximate number of
calories you have
burned and the resis-
tance level of the ped-
IZJ, ZJ
CAL&
mm mm
als. The display will change modes every few sec-
onds. The display will also show your heart rate
when you use the handgrip pulse sensor (see step
5 on page 14).
Theastsect°n°*theI/ /I
display will show a m,"m"_"mw_"_'_,,
track representing 1/4 m'u ,m'w
mile (400 meters). As _ ,_,_=, m,
you exercise, indica-
tors will appear in suc-
cession around the track until the entire track
appears. The track will then disappear and the
indicators will again begin to appear in succession
Note: The console I _
can show speed and I
distance in either _"
miles or kilometers,
The letters MPH or
Km/H will appear in
the display to indicate which unit of measurement
is selected. To change the unit of measurement,
press and hold down the Workout button for a few
seconds. An "E" for English miles or an "M" for
metric kilometers will appear in the display. Press
the Start button repeatedly to select the desired
unit of measurement. Then, press the Workout
button. Note: When you replace the batteries, it
may be necessary to reselect the unit of measure-
ment.
To view the total distance pedaled since the exer-
cise cycle was purchased and the total number of
hours the exercise cycle has been used, press and
hold down the Workout button for a few seconds.
The total distance pedaled will appear in the first
section of the display. The total number of hours
the exercise cycle has been used will appear in the
third section of the display. To return to the manual
mode, press the Workout button.
13

5. Measure your heart rate if desired.
If there are sheets
of clear plastic on Contacts
the metal contacts
on the handgrip
pulse sensor,
remove the plastic.
Next, hold the hand-
grip pulse sensor
with your palms rest-
ing on the metal
contacts. Avoid
moving your hands
or gripping the contacts too tightly. When your
pulse is detected, a heart-shaped symbol will flash
in the display each time your heart beats and then
your heart rate will be shown. For the most accu-
rate heart rate reading, hold the contacts for at
least 15 seconds.
.When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for a few seconds, the
time will begin to flash in the display and the con-
sole will pause, tf the pedals do not move for a
few minutes and no buttons are pressed, the con-
sole will turn off and the display will be reset.
14

HOW TO USE A PRESET WORKOUT
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.
To select a preset
workout, press the
Workout button repeat-
edly until the number
of the desired workout
appears in the display.
I ,=J LJ'&,J LJ
TIME 9
The first section of the display will show how long
the workout will last. A profile of the resistance lev-
els for the workout will scroll across the last sec-
tion of the display. Note: Complete profiles of the
preset workouts are printed on the sides of the
console.
3. Press the Start button or begin pedaling to
start the workout.
Each workout is divided into 30 one-minute seg-
ments. One resistance level and one pace setting
are programmed for each segment. Note: The
same resistance level and/or pace setting may be
programmed for consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
represents the current segment of the workout.
The height of the flashing segment indicates the
resistance level for the current segment. At the
end of each segment of the workout, a series of
tones will sound and the next segment of the pro-
file will begin to flash. If a different resistance level
is programmed for the next segment, the resis-
tance level will flash in the center display for a few
seconds to alert you. The resistance of the pedals
will then change.
As you exercise, the
display will prompt you
to keep your pedaling
pace near the pace
setting for the current
segment. When the
MPH
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.
IMPORTANT: The pace settings are intended
only to provide motivation. Your actual pace
may be slower than the pace settings. Make
sure to pedal at a pace that is comfortable for
you.
If the resistance level for the current segment is
too high or too low, you can manually override the
level by turning the Resistance dial. IMPORTANT:
When the current segment of the workout
ends, the pedals will automatically adjust to
the resistance setting for the next segment.
If you stop pedaling for several seconds, the time
will begin to flash in the display. To restart the
workout, press the Start button or simply resume
pedaling.
The workout will continue until the display shows a
time of 0:00. If you continue to pedal after the
workout is completed, the display will continue to
show exercise feedback; however, the display will
not show the elapsed time until you select the
manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 13.
5. Measure your heart rate if desired.
.
See step 5 on page 14.
When you are finished exercising, the console
will turn off automatically.
See step 6 on page 14.
15

HOW TO USE AN IFIT WORKOUT
1. Press any button on the console or begin ped-
aling to turn on the console,
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Insert an iFIT card and select a workout.
To use an iFIT workout, insert an iFIT card into the
iFIT slot; make sure that the iFIT card is oriented
so the metal contacts are face-down and are fac-
ing the slot. When the iFIT card is properly insert-
ed, the indicator next to the slot will light and
words will appear in the display.
Next, select the desired workout on the iFIT card
by pressing the up and down buttons next to the
iFIT slot.
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.
iFIT Slot/
iFIT Card
16

MAINTENANCE AND TROUBLESHOOTING
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, abra-
sives, or chemicals to clean the exercise cycle.
IMPORTANT: To avoid damage to the console,
keep liquids away from the console and keep the
console out of direct sunlight.
CONSOLE TROUBLESHOOTING
If the console display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries. To replace the batteries, see
assembly step 8 on page 9. If the console does not
display your heart rate when you use the handgrip
pulse sensor, see step 5 on page 14.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted. To adjust the reed
switch, you must first remove the left pedal and the
left side shield. Using an adjustable wrench, turn the
left pedal clockwise and remove it. Next, remove the
screws from the left and right side shields; there are
three sizes of screws in the side shields--note
which size of screw you remove from each hole.
Then, gently remove the left side shield.
Locate the Reed Switch (21). Turn the Crank (13) until
a Magnet (16) is aligned with the Reed Switch. Next,
loosen, but do not remove, the indicated M4 x 16mm
Flange Screw (61). Slide the Reed Switch slightly
closer to or away from the Magnet, and then retighten
the Flange Screw. Turn the Crank for a moment.
Repeat these actions until the console displays correct
feedback. When the Reed Switch is correctly adjusted,
reattach the left side shield and the left pedal.
HOW TO ADJUST THE BELT
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.
To adjust the belt, you must first remove the right
pedal and the right side shield. Using an adjustable
wrench, turn the right pedal clockwise and remove it.
Next, remove the screws from the left and right side
shields; there are three sizes of screws in the side
shields--note which size of screw you remove
from each hole. Then, gently remove the right side
shield.
To tighten the belt, first loosen the M10 x 22mm Bolt
(45). Next, tighten the M8 x 38mm Hex Screw (69)
until the belt is tight. Then, retighten the M10 x 22mm
Bolt (45). Reattach the right side shield and the right
pedal.
17

EXERCISE GUIDELINES
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.
165 155 145 140 130 !25 115 _
145 138 130 125 118 110 103 q,_)
125 120 115 110 105 95 90
20 30 40 50 60 70 80
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. 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. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise--If 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.
WORKOUT 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.
EXERClSE 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.
18

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.
2
19

NOTES
20