Pro-Form SPORT RL User manual

Serial
Number
Decal
USER’S MANUAL
Model No. PFRW48120-INT.0
Serial No.
Write the serial number in the space
above for reference.
iconeurope.com
CAUTION
Read all precautions and
instructions in this manual before
using this equipment. Keep this
manual for future reference.
CUSTOMER SERVICE
UNITED KINGDOM
Call: 0330 123 1045
From Ireland: 053 92 36102
Website: iconsupport.eu
E-mail: [email protected]
Write:
ICON Health & Fitness, Ltd.
Unit 4, Westgate Court
Silkwood Park
OSSETT
WF5 9TT
UNITED KINGDOM
AUSTRALIA
Call: 1800 993 770
E-mail: [email protected]
Write:
ICON Health & Fitness, Inc.
PO Box 635
WINSTON HILLS NSW 2153
AUSTRALIA

2
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
This drawing shows the
location(s) of the warning
decal(s). If a decal is miss-
ing 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.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
HOW TO USE THE ROWER. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
HOW TO USE THE CONSOLE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
RECYCLING INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
PROFORM and IFIT are registered trademarks of ICON Health & Fitness, Inc. App Store is a trademark of Apple
Inc., registered in the U.S. and other countries. Android and Google Play are trademarks of Google LLC. The
Bluetooth®word mark and logos are registered trademarks of Bluetooth SIG, Inc. and are used under license. IOS
is a trademark or registered trademark of Cisco in the U.S. and other countries and is used under license.

3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the rower before using the rower. ICON assumes
no responsibility for personal injury or property damage sustained by or through the use of this
product.
1. It is the responsibility of the owner to ensure
that all users of the rower are adequately
informed of all precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
3. The rower is not intended for use by persons
with reduced physical, sensory, or mental
capabilities or lack of experience and knowl-
edge, unless they are given supervision or
instruction about use of the rower by some-
one responsible for their safety.
4. Use the rower only as described in this
manual.
5. The rower is intended for home use only. Do
not use the rower in a commercial, rental, or
institutional setting.
6. Keep the rower indoors, away from moisture
and dust. Do not put the rower in a garage or
covered patio or near water.
7. Place the rower on a level surface, with a mat
beneath it to protect the floor or carpet. Make
sure that there is at least 2 ft. (0.6 m) of
clearance around the rower.
8. Inspect and properly tighten all parts each
time the rower is used. Replace any worn
parts immediately.
9. Keep children under age 16 and pets away
from the rower at all times.
10. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the rower. Always wear athletic
shoes for foot protection.
11. The rower should not be used by persons
weighing more than 253 lbs. (115 kg).
12. Always keep your back straight while using
the rower; do not arch your back.
13. Do not release the row bar while the strap is
extended.
14. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.

4
Thank you for selecting the new PROFORM®
SPORT RL rower. Rowing is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The SPORT RL rower is designed
to let you enjoy this effective exercise in the conve-
nience and privacy of your home.
For your benefit, read this manual carefully before
you use the rower. If you have questions after reading
this manual, please see the front 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 review the drawing
below and familiarize yourself with the labeled parts.
Folding Clamp
Rail Handle
Frame Handle Wheel
Footrest
Seat
Rail
Row Bar
BEFORE YOU BEGIN
Length: 7 ft. 3 in. (221 cm)
Width: 1 ft. 10 in. (56 cm)
Weight: 106 lbs. (48 kg)
Strap
Knob
Console Adjustable Neck

5
PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the
key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included.
M8 x 35mm Screw
(82)–4
M10 x 14mm
Screw (61)–2
M4 x 19mm
Screw (69)–2
M4 x 16mm
Screw (68)–2
M4 x 8mm
Screw (104)–2
M4 x 12mm
Screw (105)–4

6
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you finish all assembly steps.
• Assembly requires the following tool(s):
one Phillips screwdriver
one adjustable wrench
To avoid damaging parts, do not use power tools.
ASSEMBLY
2. If there are shipping tubes (not shown) attached
to the rower, remove and discard the shipping
tubes and the hardware attaching them.
With the help of a second person, pull the
Rail (2) outward and rotate the Stabilizer (3)
downward.
2
3
1
2
1. To register your product and activate your
warranty in the UK, go to iconsupport.eu. If
you do not have internet access, call Customer
Service (see the front cover of this manual).
To register your product and activate your
warranty in Australia, email or post the
following information to the email address or
postal address on the front cover of this manual.
• your receipt (make sure to keep a copy)
• your name, address, and telephone number
• the model number, serial number, and name
of your product (see the front cover of this
manual)

7
3. Have a second person hold the Rail (2)
during this step.
Attach the Stabilizer (3) to the Frame (1) with
two M10 x 14mm Screws (61).
Then, hold the Rail Handle (34), pull the Rail (2)
outward, and rest the Rail on the floor (see the
drawing in step 4).
61
3
4. Orient the Seat (23) as shown, and slide the
Seat Carriage (5) onto the Rail (2). 4
23
2
2
5
34
3
1

8
5. Slide the Seat (23) to the front of the Rail (2).
Next, attach the Rear Stop (87) to the Rail (2)
with two M4 x 8mm Screws (104).
Then, attach the Rail Cap (38) to the Rail (2)
with two M4 x 19mm Screws (69).
2
5
6
38
69
69
87
23
104
105
105
76
84
75
Avoid pinching
the wires
6. While a second person holds the Console (75)
near the Neck (76), plug the Upright Wire (84)
into the receptacle on the Console.
The connector on the Upright Wire (84)
should slide easily into the receptacle and
snap into place. If the connector does not slide
easily into the receptacle, turn the connector and
try again. If you do not connect the connector
properly, the Console (75) may become dam-
aged when you use the rower.
Insert the excess wire into the Neck (76) or into
the Console (75).
Tip: Avoid pinching the wires. Attach
the Console (75) to the Neck (76) with four
M4 x 12mm Screws (105); start all the Screws,
and then tighten them.

9
7. While a second person holds the Console (75)
and the Upright (77) near the Frame (1), connect
the Upright Wire (84) to the Main Wire (109).
Insert the excess wire into the Frame.
Tip: Avoid pinching the wires. Attach
the Upright (77) to the Frame (1) with four
M8 x 35mm Screws (82); start all the Screws,
and then tighten them.
7
82
77
1
84
75
Avoid
pinching
the wires
109
8. Loosen and remove the Knob (78) from the
Upright (77).
Next, identify the Right and Left Upright Covers
(80, 81), and orient them as shown.
Press the Right and Left Upright Covers
(80, 81) together around the Upright (77), and
attach them to the Upright with two M4 x 16mm
Screws (68).
Then, insert the Knob (78) into the Right Upright
Cover (80) and tighten it into the Upright (77).
8
81
80
77
68
68
78
9
108
9. Plug the Power Adapter (108) into the receptacle
on the front of the rower.
Note: To plug the Power Adapter (108) into an
outlet, see HOW TO PLUG IN THE POWER
ADAPTER on page 10.
10. Make sure that all parts are properly tightened. Extra parts may be included. Place a mat beneath the
rower to protect the floor.

10
HOW TO PLUG IN THE POWER ADAPTER
IMPORTANT: If the rower has been exposed to cold
temperatures, allow it to warm to room temperature
before you plug in the power adapter (A). If you do
not do this, you may damage the console displays
or other electronic components.
Plug the power
adapter (A) into
the receptacle on
the front of the
rower. Insert the
appropriate plug
adapter into the
power adapter if
necessary. Then,
plug the power adapter into an appropriate outlet that
is properly installed in accordance with all local codes
and ordinances.
HOW TO ADJUST THE FOOT PADS
First, sit on the seat and place your feet in the Foot
Pads (B).
Next, press the
Footrest Bracket
(C), slide the
Foot Pad (B)
to the desired
position, and
then release the
Footrest Bracket
so that the Tab
(D) engages a
slot in the Foot
Pad. Then, tighten the strap over your foot. Adjust
the other foot pad in the same way. Make sure that
both foot pads are in the same position.
HOW TO ADJUST THE CONSOLE VIEWING ANGLE
To adjust the
console to the
desired viewing
angle, loosen the
Knob (E), raise
or lower the Neck
(F) to the desired
angle, and then
tighten the Knob;
do not hold
or pull on the
console.
HOW TO MOVE THE ROWER IN THE UNFOLDED
POSITION
Stand behind
the rower and lift
the Rail (G) until
the rower will roll
on the wheels.
Then, carefully
move the rower
to the desired
location, and
lower the Rail to
the floor. Do not
hold or pull on
the console when moving the rower.
A
B
D
C
E
F
G
HOW TO USE THE ROWER

11
HOW TO MOVE THE ROWER IN THE FOLDED
POSITION
See HOW TO FOLD AND STORE THE ROWER at the
right, and fold the rower. Then, hold the Frame Handle
(H), place your foot on a Stabilizer Foot (I), and tip the
rower until it will roll on the wheels. Carefully move the
rower to the desired location, and then tip it into the
storage position. Do not hold or pull on the console
when moving the rower.
HOW TO FOLD AND STORE THE ROWER
The rower can be stored in a folded position to con-
serve space. Store the rower in a location where
children cannot tip it. Unplug the power adapter
when storing the rower for extended periods of time.
To store the rower, first slide the Seat (J) to the rear of
the Rail (G).
Next, hold and lift the Frame Handle (H) and the Rail
Handle (K), and tip the rower forward onto the Shields
(L, M) and the Storage Feet (N) (see the drawing on
page 12).
H
I
J
G
K
H
O
N
L, M

12
Then, pull the Rail Handle (K) inward until the Folding
Clamp (O) engages the bar on the Stabilizer (P).
To unfold the rower, first place your foot on a Stabilizer
Foot (I) and pull the Rail Handle (K) outward to disen-
gage the Folding Clamp (O).
Then, hold the Rail Handle (K) and the Frame
Handle (H), pull the Rail Handle outward, and lower the
Rail (G) to the floor.
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the footrests, and
adjust the straps to fit your feet. Then, hold the row bar
with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are directly
above your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
H
I
I
O
G
P
K

13
HOW TO USE THE CONSOLE
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 adjust the resistance of the row bar with the touch
of a button. As you exercise, the console will display
continuous exercise feedback.
You can also connect your personal audio player to the
console sound system and listen to your favorite music
or audio books while you exercise.
The console also offers unlimited iFit workouts when
you download the iFit app to your smart device and
connect it to the console.
With the iFit app, you can access a large and varied
library of iFit video workouts, create your own work-
outs, track your workout results, and access many
other features.
Each iFit workout automatically changes the resistance
of the row bar as an iFit coach guides you through an
immersive and effective video workout.
To use the manual mode, see page 14. To use the
sound system, see page 15.
To use an iFit workout, see page 16. To con-
nect your heart rate monitor to the console, see
page 17.
Note: If there is a sheet of plastic on the display,
remove the plastic.
CONSOLE DIAGRAM

14
HOW TO USE THE MANUAL MODE
1. Turn on the console.
To turn on the console, press the On/Reset button
on the console or simply begin rowing.
The displays will turn on and the console will be
ready for use.
2. Select the manual mode.
When you turn on the con-
sole, the manual mode will
be selected automatically.
If you are already in a
workout, reselect the manual
mode by pressing On/Reset
button; zeros will appear in
the displays.
3. Change the resistance of the row bar as
desired.
Begin rowing to start the manual mode.
As you row, you can change
the resistance of the row
bar. To change the resis-
tance, press the Resistance
increase and decrease
buttons.
Note: After you press a button, it will take a
moment for the rower to reach the selected
resistance level.
4. Follow your progress with the displays.
As you exercise, the following display modes will
provide instant exercise feedback:
Calories—This mode shows the approximate
number of calories you have burned during your
workout.
Distance—This mode shows the distance, in
meters, you have rowed during your workout.
Resistance—This mode shows the resistance
level for a few seconds whenever the resistance
changes.
Strokes—This mode shows the number of rowing
strokes you have completed during your workout.
Strokes Per Minute (SPM)—This mode shows the
number of rowing strokes you are completing per
minute.
Time—This mode shows the elapsed time.
Watts—This mode shows your approximate power
output in watts.
Watts meter—This mode
shows a visual representa-
tion of your power output in
watts. As you increase or
decrease your power output,
bars will appear or disappear
in the watts meter.
Scan—This mode shows the watts, strokes per
minute, time, distance, and strokes modes for a
few seconds each in a repeating cycle.

15
The display modes will appear in the following
displays:
Upper display—This display
will show the watts mode,
the strokes per minute mode,
and the resistance mode.
Center display—This dis-
play will show the time mode,
the distance mode, and the
strokes mode.
Lower display—This display
will show the calories mode.
The scan mode will be selected automatically when
you turn on the console.
To select the watts, strokes per minute, time,
distance, or strokes mode for continuous display,
press the Priority Display button repeatedly until
the desired mode is shown in the display.
To return to the scan mode, press the Priority
Display button repeatedly until the word SCAN
appears in the center display.
To reset the displays to zero, press the On/Reset
button.
Change the volume level
of the console by pressing
the volume increase and
decrease buttons.
5. When you are finished exercising, the console
will turn off automatically.
If the row bar is not moved for a few seconds, the
console will pause.
The console has an auto-off feature. If the row
bar is not moved and the console buttons are not
pressed for a few minutes, the console will turn off
automatically.
HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console
sound system while you exercise, plug a 3.5 mm male
to 3.5 mm male audio cable (not included) into the
jack on the console and into a jack on your personal
audio player; make sure that the audio cable is fully
plugged in. Note: To purchase an audio cable, see
your local electronics store.
Next, press the play button on
your personal audio player.
Adjust the volume level using the
volume increase and decrease
buttons on the console or the
volume control on your personal audio player.

16
HOW TO USE AN IFIT WORKOUT
The console offers access to a large and varied library
of iFit workouts when you download the iFit app to your
smart device and connect it to the console.
Note: The console supports Bluetooth connections to
smart devices via the iFit app and to compatible heart
rate monitors. Other Bluetooth connections are not
supported.
1. Download and install the iFit app on your smart
device.
On your iOS®or Android™ smart device, open the
App Store℠ or the Google Play™ store, search
for the free iFit app, and then install the app on
your smart device. Make sure that the Bluetooth
option is enabled on your smart device.
Then, open the iFit app and follow the instructions
to set up an iFit account and customize settings.
Take time to explore the iFit app and learn about its
features and settings.
2. Connect your heart rate monitor to the console
if desired.
If you are connecting both your heart rate monitor
and your smart device to the console, you must
connect your heart rate monitor before you
connect your smart device. See HOW TO
CONNECT YOUR HEART RATE MONITOR TO
THE CONSOLE on page 17.
3. Connect your smart device to the console.
Press the iFit Sync button on the console; the
console pairing number will appear in the display.
Then, follow the instructions in the iFit app to con-
nect your smart device to the console.
When a connection is established, the LED on the
console will turn solid blue.
4. Select an iFit workout.
In the iFit app, touch the buttons at the bottom of
the screen to select either the main menu (Home
button) or the workout library (Browse button).
To select a workout from the main menu or the
workout library, simply touch the desired workout
button on the screen. Slide or flick the screen to
scroll upward or downward if necessary.
When you select a workout, the screen will show
an overview of the workout that includes details
such as the duration and distance of the workout
and the approximate number of calories you will
burn during the workout.
5. Start the workout.
Touc h Start Workout to start the workout.
During some workouts, an iFit coach will guide you
through a video workout. Touch the sound button
(music notes symbol) to select music, trainer voice,
and volume options for the workout.
During some workouts, the screen will show a map
of the route and a marker indicating your prog-
ress. Touch the buttons on the screen to select the
desired map options.
If the resistance setting for the current segment of
the workout is too high or too low, you can manu-
ally override the setting by pressing the Resistance
buttons on the console. IMPORTANT: When
the current segment ends, the resistance will
automatically adjust to the resistance setting
programmed for the next segment.
Note: The calorie goal shown in the workout
description is an estimate of the number of
calories that you will burn during the workout.
The actual number of calories that you burn
will depend on various factors, such as your
weight. In addition, if you manually change the
resistance level during the workout, the number
of calories you burn will be affected.

17
To pause the workout, simply touch the screen
or stop rowing. To continue the workout, simply
resume rowing.
To end the workout, touch the screen to pause the
workout, and then follow the prompts on the screen
to end the workout and return to the main menu.
When the workout ends, a workout summary will
appear on the screen. If desired, you can select
options such as adding the workout to your sched-
ule or adding the workout to your favorites list.
Then, touch Save Workout to return to the main
menu.
6. Disconnect your smart device from the
console.
To disconnect your smart device from the console,
first select the disconnect option in the iFit app.
Then, press and hold the iFit Sync button on the
console until the LED on the console turns solid
green.
Note: All Bluetooth connections between the
console and other devices (including any smart
devices, heart rate monitors, and so forth) will be
disconnected.
7. When you are finished exercising, the console
will turn off automatically.
If the row bar is not moved for a few seconds, the
console will pause.
The console has an auto-off feature. If the row
bar is not moved and the console buttons are not
pressed for a few minutes, the console will turn off
automatically.
HOW TO CONNECT YOUR HEART RATE MONITOR
TO THE CONSOLE
The console is compatible with all Bluetooth Smart
heart rate monitors.
To connect your Bluetooth Smart heart rate monitor to
the console, press the iFit Sync button on the console;
the console pairing number will appear in the display.
When a connection is established, the LED on the
console will flash red twice.
Note: If there is more than one compatible heart rate
monitor near the console, the console will connect to
the heart rate monitor with the strongest signal.
To disconnect your heart rate monitor from the console,
press and hold the iFit Sync button on the console until
the LED on the console turns solid green.
Note: All Bluetooth connections between the console
and other devices (including any smart devices, heart
rate monitors, and so forth) will be disconnected.

18
MAINTENANCE
Regular maintenance is important for optimal perform-
ance and to reduce wear. Inspect and properly tighten
all parts each time the rower is used. Replace any
worn parts immediately.
To clean the rower, use a damp cloth and a small
amount of mild detergent. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
For best results, clean the rail, the seat carriage, and
the carriage rollers daily.
CONSOLE TROUBLESHOOTING
If the console does not turn on, make sure that the
power adapter is fully plugged in.
If a replacement power adapter is needed, call the
telephone number on the cover of this manual.
IMPORTANT: To avoid damaging the console, use
only a manufacturer-supplied regulated power
adapter.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted.
See EXPLODED DRAWING B on page 23. Locate
the Right and Left Shields (7, 8). Remove the four
M4 x 19mm Screws (69) and the nine M4 x 16mm
Screws (68) from the Right and Left Shields. Then,
gently remove the Right and Left Shields.
Next, locate the Reed Switch (47). Turn the Left
Flywheel (4) until a Magnet (85) is aligned with the
Reed Switch. Then, slightly loosen the two indicated
M4 x 19mm Screws (69), slide the Reed Switch slightly
closer to or away from the Magnet, and then retighten
the Screws.
Turn the Left Flywheel (4) so that the Magnet (85)
passes the Reed Switch (47) repeatedly. Repeat these
actions until the console displays correct feedback.
When the reed switch is correctly adjusted, reattach
the parts that you removed.
4
69
85
47
MAINTENANCE AND TROUBLESHOOTING

19
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. If your
goal is to burn fat, adjust the intensity of your exer-
cise 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.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, exercise for at
least four minutes.
Then, stop exercis-
ing and place two
fingers on your wrist
as shown. Take a
six-second heartbeat
count, and multiply the
result by 10 to find your heart rate. For example, if your
six-second heartbeat count is 14, your heart rate is 140
beats per minute.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing 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 stretch-
ing. 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
exercise, 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.
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
EXERCISE GUIDELINES

20
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2 1 Rail
3 1 Stabilizer
4 1 Left Flywheel
5 1 Seat Carriage
6 2 Accent Ring
7 1 Right Shield
8 1 Left Shield
9 2 Disc
10 1 Strap Grommet
11 1 Bungee Cord
12 1 Row Bar/Strap
13 1 Spring
14 1 Right Neck Bushing
15 1 Left Neck Bushing
16 2 Footrest Strap
17 1 Right Footrest
18 1 Right Foot Pad
19 1 Right Footrest Bracket
20 1 Left Footrest Bracket
21 1 Left Footrest
22 1 Left Foot Pad
23 1 Seat
24 2 Bearing A
25 4 Snap Ring
26 2 Axle Cap
27 2 Bearing B
28 2 Wave Washer
29 1 Pulley Assembly
30 1 Axle
31 2 Pivot Bushing
32 2 Front Stop
33 1 Bumper
34 1 Rail Handle
35 1 Folding Clamp
36 2 Rail Foot
37 2 Small Carriage Roller
38 1 Rail Cap
39 2 Large Carriage Roller
40 2 Carriage Axle
41 2 Stabilizer Foot
42 4 Wheel
43 2 Storage Foot
44 5 Small Rail Pulley
45 1 Strap Roller A
46 2 Strap Axle
47 1 Reed Switch/Wire
48 1 Frame Pulley
49 1 Frame Foot
50 1 Clamp
51 1 Row Bar Rest
52 1 Frame Handle
53 1 Pivot Axle
54 3 17mm Spacer
55 4 2.3mm Spacer
56 9 M6 x 15mm Washer
57 10 M6 Locknut
58 2 M8 x 22mm Washer
59 2 M8 x 12mm Screw
60 1 M10 x 40mm Bolt
61 2 M10 x 14mm Screw
62 8 M5 Washer
63 8 M5 x 10mm Screw
64 1 Right Flywheel
65 12 M6 x 15mm Screw
66 2 M10 Flange Nut
67 4 Large Rail Pulley
68 11 M4 x 16mm Screw
69 22 M4 x 19mm Screw
70 1 Strap Roller B
71 10 M6 x 12mm Screw
72 1 4.8mm Spacer
73 1 Ground Screw
74 1 One-way Bearing
75 1 Console
76 1 Neck
77 1 Upright
78 1 Knob
79 1 Wire Grommet
80 1 Right Upright Cover
81 1 Left Upright Cover
82 4 M8 x 35mm Screw
83 1 M8 x 50mm Hex Bolt
84 1 Upright Wire
85 4 Magnet
86 5 M8 Locknut
87 1 Rear Stop
88 2 Bearing Bracket
89 1 Link Block
90 1 Link Arm
91 1 Magnet Bracket
92 1 58mm Pulley Axle
93 3 83mm Pulley Axle
94 2 Clip
95 4 M4 x 19mm Blunt Screw
96 1 M6 x 12mm Hex Screw
PART LIST Model No. PFRW48120-INT.0 R1020A