Pro-Form R400 User manual

Part No. 204439 R0903A Printed in China © 2003 ICON Health & Fitness, Inc.
ORDERING REPLACEMENT PARTS
I you encounter any di iculties with this product, or i you need to order replacement parts, please call or write
the ICON Health & Fitness, Ltd. o ice.
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
Tel: Country Code:
Outside the UK: 0 (444) 113 387 7133
Fax: [phone]
When calling or writing, please provide the ollowing in ormation:
• The MODEL NUMBER o the product (PFEVRW39930)
• The NAME o the product (PROFORM®R400 rowing machine)
• The KEY NUMBER and DESCRIPTION o the part(s) (see the PART LIST and the EXPLODED DRAWING on
pages 10 and 11)
08457 089 009
Model No. PFEVRW39930
www. coneurope.com
V s t our webs te at
QUESTIONS?
As a manufacturer, we are com-
m tted to prov d ng complete
customer sat sfact on. If you
have quest ons, or f there are
m ss ng or damaged parts,
please call:
Or wr te:
ICON Health & F tness, Ltd.
Un t 4
Rev e Road Industr al Estate
Rev e Road
Beeston
Leeds, LS11 8JG
UK
ema l: csuk@ coneurope.com
08457 089 009
CAUTION
Read all precaut ons and nstruc-
t ons n th s manual before us ng
th s equ pment. Save th s manual
for future reference.
USER’S MANUAL
Class HC Fitness Product

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PROFORM is a registered trademark o ICON Health & Fitness, Inc.
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EXPLODED DRAWING—Model No. PFEVRW39930 R0903A
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
HOW TO USE THE ROWING MACHINE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
MAINTENANCE AND STORAGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
1. Read all nstruct ons n th s manual before
us ng the row ng mach ne. Use the row ng
mach ne only as descr bed.
2. It s the respons b l ty of the owner to ensure
that all users of the row ng mach ne are ade-
quately nformed of all warn ngs.
3. Place the row ng mach ne on a level surface,
w th a mat beneath t to protect the floor or
carpet. Keep the row ng mach ne ndoors,
away from mo sture and dust.
4. Inspect and properly t ghten all parts of the
row ng mach ne regularly. Replace worn
parts mmed ately.
5. The row ng mach ne should not be used by
persons we gh ng more than 115 kg (250
lbs.).
6. Keep ch ldren under 12 and pets away from
the row ng mach ne at all t mes.
7. Wear appropr ate clothes and athlet c shoes
when us ng the row ng mach ne.
8. Keep your hands away from mov ng parts.
9. If you exper ence d zz ness or pa n wh lst
exerc s ng, stop mmed ately and cool down.
10. The row ng mach ne s ntended for n-home
use only. Do not use the row ng mach ne n a
commerc al, rental, or nst tut onal sett ng.
11. A warn ng decal s found on the row ng
mach ne n the locat on shown on page 3. If
the decal s m ss ng or lleg ble, call 08457
089 009 and order a free replacement decal.
Apply the decal n the locat on shown.
WARNING: Before beg nn ng th s or any exerc se program, consult your phys c an. Th s
s espec ally mportant for persons over the age of 35 or persons w th pre-ex st ng health problems.
Read all nstruct ons before us ng. ICON assumes no respons b l ty for personal njury or property
damage susta ned by or through the use of th s product.
IMPORTANT PRECAUTIONS
WARNING: To reduce the r sk of ser ous njury, read the follow ng mportant precaut ons
before us ng the row ng mach ne.

310
PART LIST—Model No. PFEVRW39930 R0903A
Note: "#" indicates a non-illustrated part. Speci ications are subject to change without notice. See the back cover
o this manual or in ormation about ordering replacement parts.
Key
No. Qty. Descr pt on
Key
No. Qty. Descr pt on
1 1 Frame
2 1 Front Stabiliser
3 1 Rear Stabiliser
4 4 Stabiliser Endcap
5 12 M8 Nylon Locknut
6 4 M8 Washer
7 1 Rail Knob
8 1 Guide Bracket
9 2 Adjustment Bracket
10 1 11mm Spacer
11 1 Cord Wheel
12 1 Rail Endcap
13 3 Stop
14 3 M8 Nut
15 1 M8 x 60mm Button Bolt
16 3 M8 Nylon Locknut
17 3 M8 x 12mm Phillips Screw
18 1 Storage Cord
19 1 Elastic Cord
20 1 Hook
21 1 M6 Nut
22 5 M6 x 20mm Screw
23 6 12mm x 6mm Spacer
24 6 Seat Wheel
25 6 Nylon Nut
26 6 M5 x 75mm Screw
27 1 Seat Carriage
28 1 Seat
29 1 Rail
30 2 Stabiliser Bracket
31 1 M10 Nylon Locknut
32 1 Rail Bracket
33 7 M8 x 15mm Button Screw
34 2 M8 x 135mm Button Bolt
35 2 3/8” Nylon Locknut
36 2 3/8” Washer
37 2 Pedal
38 1 Bottom Cover
39 2 28mm Spacer
40 2 Pedal Spacer
41 1 Storage Pin
42 1 Pedal Axle
43 2 Bushing
44 1 Pulley Axle
45 4 M6 x 30mm Screw
46 1 Large Sprocket
47 1 Chain
48 1 Pulley
49 1 Small Spacer
50 1 Rowing Strap
51 6 M8 x 27mm Button Bolt
52 2 3/8” Cap Nut
53 2 Frame Cap
54 1 Storage Cord Knob
55 7 Phillips Screw
56 1 Frame Cover
57 4 M4 x 15mm Screw
58 2 Foam Grip
59 1 Handle
60 2 M8 x 55mm Carriage Bolt
61 2 M5 Nylon Locknut
62 1 M10 x 55mm Button Bolt
63 2 Stabiliser Wheel
64 2 M5 x 35mm Button Bolt
65 2 M8 Split Washer
66 2 M8 Cap Nut
67 1 Top Cover
68 4 M4 x 16mm Screw
69 2 Fan Cover Cap
70 2 Fan Cover
71 1 Console
72 1 Reed Switch With Wire
73 5 43mm Plastic Spacer
74 1 Rowing Strap Wheel
75 2 Adjustment Bolt
76 1 7mm Spacer
77 1 Magnet
78 1 Cord Cover
79 1 Fan Wheel
80 1 Fan Wheel Bushing
81 1 Bushing With Sprocket
82 1 Fan Wheel Axle
83 2 20mm Spacer
84 1 Guide Wheel
85 3 Fan Cover Panel
86 4 3/8” Nut
87 1 10mm Bushing
88 1 M8 x 20mm Button Screw
89 2 3/8” Flat Washer
90 2 Pedal Strap
91 1 Small Bushing
92 1 3/8” Jam Nut
93 1 Rowing Cord
94 1 Grommet
95 4 M4 x 12mm Screw
# 1 User’s Manual
# 1 Hex Key
BEFORE YOU BEGIN
Thank you or purchasing the new PROFORM®R400
rowing machine. Rowing is one o the most e ective
exercises known or toning the body, strengthening the
muscles, and building the cardiovascular system. The
R400 rowing machine is designed to let you enjoy this
e ective exercise in the convenience o your home.
For your safety and benef t, read th s manual care-
fully before us ng the row ng mach ne. I you have
questions a ter reading this manual, please call our
Customer Service Department at 08457 089 009. To
help us assist you, note the product model number
be ore calling. The model number is PFEVRW39930.
Console
Pedal
Strap
Handle
Rail Knob
Seat
Rail

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1. Orient the Front Stabiliser (2) so the Stabiliser Wheels
(63) are on the indicated side. Attach the Front
Stabiliser to the Frame (1) with two M8 x 55mm
Carriage Bolts (60), two M8 Washers (6), two M8 Split
Washers (65), and two M8 Cap Nuts (66).
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66
65
63
63
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2
60
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ASSEMBLY
Assembly requires two persons. Place all parts o the rowing machine in a cleared area and remove the packing
materials. Do not dispose o the packing materials until assembly is completed. Read all steps care ully be ore
beginning.
Assembly requ res the ncluded hex key and your own adjustable spanner .
Use the drawings below to identi y the small parts used in assembly. The number in parentheses below
each drawing is the key number o the part, rom the PART LIST on page 10. The number ollowing the key
number is the quantity needed or assembly. Note: Some small parts may have been pre-attached for sh p-
p ng. If a part s not n the parts bag, check to see f t has been preattached.
M8 Washer (6)–3 M8 Split Washer (65)–2
M8 Cap Nut
(66)–2
M8 Nylon Locknut (5)–1
M8 x 55mm Carriage Bolt (60)–2
M8 x 15mm Button
Screw (33)–4
M8 x 135mm Button Bolt (34)–1
3/8" Washer (36)–2
3/8" Nylon Locknut (35)–2
M8 Nut (14)–2
The ollowing guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential or success ul results.
EXERCISE INTENSITY
Whether your goal is to burn at 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 ound by using your
heart rate as a guide. The chart below shows recom-
mended heart rates or at burning, maximum at burn-
ing, and cardiovascular (aerobic) exercise.
To ind the proper heart rate or you, irst ind your age
at the bottom o the chart (ages are rounded o to the
nearest ten years). Next, ind the three numbers
above your age. The three numbers are your “training
zone.” The lower two numbers are recommended
heart rates or at burning, and the highest number is
the recommended heart rate or aerobic exercise.
Fat Burn ng
To burn at e ectively, you must exercise at a relative-
ly low intensity level or a sustained period o time.
During the irst ew minutes o exercise, your body
uses easily accessible carbohydrate calories or ener-
gy. Only a ter the irst ew minutes o exercise does
your body begin to use stored fat calories or energy. I
your goal is to burn at, adjust the intensity o your
exercise so your heart rate is in the lower hal o your
training zone as you exercise.
Aerob c Exerc se
I your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts o oxygen or
prolonged periods o 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 o your exercise until your heart
rate is near the highest number in your training zone
as you exercise.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, stop exercising and
place two ingers on
your wrist as shown.
Take a six-second heart-
beat count, and multiply
the result by 10 to ind
your heart rate. For
example, i your six-sec-
ond heartbeat count is 13, your heart rate is 130 beats
per minute. (A six-second count is used because your
heart rate will drop rapidly when you stop exercising.)
WORKOUT GUIDELINES
Each workout should include the ollowing three parts:
A warm-up, consisting o 5 to 10 minutes o stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration or exercise.
Tra n ng zone exerc se, consisting o 20 to 30 min-
utes o exercising with your heart rate in your training
zone. Note: During the irst ew weeks o your exer-
cise program, do not keep your heart rate in your
training zone or longer than 20 minutes.
A cool-down, with 5 to 10 minutes o stretching. This
will increase the lexibility o your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs each week, with at least one day o rest between
workouts. A ter a ew months o regular exercise, you
may complete up to ive workouts each week i
desired. The key to success is make exercise a regu-
lar and enjoyable part o your everyday li e.
CONDITIONING GUIDELINES
WARNING: Before beg nn ng th s
or any exerc se program, consult your phys -
c an. Th s s espec ally mportant for nd v du-
als over the age of 35 or nd v duals w th pre-
ex st ng health problems.

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3. Slide the two Stabiliser Brackets (30) into the end o
the Rail (29). Align the holes in the Stabiliser
Brackets with the indicated holes in the bottom o
the Rail. Attach the Rear Stabiliser (3) to the Rail
and the Stabiliser Brackets with our M8 x 15mm
Button Screws (33).
See the inset drawing. Insert the Rail Knob (7) into
the Frame (1), and tighten the Rail Knob into the
Rail Bracket (32).
4. Insert the Pedal Axle (42) into the Frame (1). Slide
a 28mm Spacer (39), a Pedal (37), and a 3/8”
Washer (36) onto each end o the Pedal Axle.
Tighten a 3/8” Nylon Locknut (35) onto each end o
the Pedal Axle.
33 33
3
30
Holes
7
29
32
1
37
39
36 35
35 36 37
39
42
1
3
4
2. Have another person hold the Rail (29) in the posi-
tion shown. Attach the Rail Bracket (32) to the
Frame (1) with an M8 x 135mm Button Bolt (34), an
M8 Washer (6), and an M8 Nylon Locknut (5).
Route the Rowing Strap (50) through the Rail
Bracket (32) as shown. Unhook the Elastic Cord
(19) rom the indicated hole in the Rail (29). Make
sure that the Elastic Cord is routed around the Cord
Wheel (11), and connect the Elastic Cord to the
Rowing Strap.
29
Hole
11
19
50
32
34
1
65
2
MAINTENANCE AND STORAGE
Inspect and tighten all parts o the rowing machine
regularly. Replace any worn parts immediately.
To keep the rowing machine ree rom dust and dirt,
periodically wipe the rail, the seat wheels, and other
parts with a so t cloth and mild detergent. To prevent
damage to the console, keep liquids away rom the con-
sole and keep the console out o direct sunlight.
I the console does not unction properly, replace the
batteries. See assembly step 5 on page 6 or battery
installation instructions.
When the rowing machine is not in use, it can be olded
to conserve space. See the inset drawing. Remove the
Rail Knob (7). Next, old the Rail (29) to the position
shown. Remove the Storage Cord Knob (54), and
secure the end o the Storage Cord (18) to the Frame
(1) with the Storage Pin (41) as shown. Thread the
Storage Cord Knob back onto the Rail.
Remove the batteries rom the console when storing
the rowing machine or longer than one month.
29
41
1
18
54
7

6. Slide the Seat (28) onto the Rail (29). Attach two
Stops (13) to the Rail with two M8 Nuts (14).
Press the Rail Endcap (12) into the Rail (29).
5. The Console (71) requires two AA 1,5V batteries.
Alkaline batteries are recommended. See the inset
drawing. Insert two batteries into the clip on the
back o the Console; make sure that the negat ve
ends of the batter es (marked “–”) are touch ng
the spr ngs n the cl p.
Next, plug the Reed Switch Wire (72) into the
Console (71). Press the Console into the Top Cover
(67). Make sure that the Reed Sw tch W re s not
p nched between the Console and the Top Cover.
67
72 71
5
14
12
13
13
29
28
7. Make sure that all parts are properly t ghtened before you use the row ng mach ne. Place a mat under
the rowing machine to protect the loor or carpet.
Batteries
Clip
71
67
HOW TO USE THE ROWING MACHINE
DESCRIPTION OF THE CONSOLE
The console eatures ive modes that provide instant
exercise eedback:
• Speed—This mode displays your rowing speed, in
kilometres per hour. Use the chart below to convert
kilometres per hour to miles per hour.
• Scan—This mode displays the distance, time, and
calorie modes, changing modes every ew seconds.
• Distance—This mode displays the total distance that
you have rowed, in kilometres. Use the chart below
to convert kilometres to miles.
• Time—This mode displays the length o time you
have rowed during your workout.
• Calorie—This mode displays the approximate num-
ber o calories you have burned.
HOW TO OPERATE THE CONSOLE
To turn on the console, press the console button.
When the console is turned on, the upper hal o the
console display will show your rowing speed. The
lower hal o the display will show the distance, time,
and calorie modes, changing modes every ew sec-
onds. To view the distance, time, or calorie mode con-
tinuously, press the console button repeatedly until a
D (distance), a T (time), or a C (calorie) appears in
the lower hal o the display; make sure that the scan
indicator (the oval symbol) does not appear. To again
view the distance, time, and calorie modes, press the
console button repeatedly until the scan indicator
appears.
To reset the display, press the console button or a
ew seconds.
To turn o the console, simply wait or a ew minutes.
I the handle is not pulled and the console button is
not pressed or a ew minutes, the power will turn o
automatically to conserve the batteries.
PROPER ROWING FORM
Sit on the seat, acing the pedals. Place your eet in
the pedals and adjust the straps to it your eet.
Hold the handle with an overhand grip. Correct rowing
orm consists o three phases:
1. The irst phase is the catch. Slide the seat orward
until your knees are almost touching your chest.
2. The second phase is the drive. Push backward
using your legs. Keep your back straight. Lean
back slightly at the hips (not at the waist) and begin
pulling the handle toward your chest. Keep your
elbows outward.
3. The third phase is the finish. Your legs should be
nearly straight. Continue to pull the handle until
your hands are even with your chest.
A ter the inish phase, extend your arms orward and
pull the seat orward using your legs. Repeat, moving
through all three phases with a smooth, luid motion.
Remember to breathe normally as you row—never
hold your breath.
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