Model No. PFEX3096.0
Serial No.
USER'S MANUAL
Serial
Number
Decal
QUESTIONS?
As a manufacturer, we are com-
mitted to providing complete
customer satisfaction. If you
have questions, or if parts are
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
CALL TOLL-FREE:
1-888-533-1333
Mon.–Fri., 6 a.m.–6 p.m. MST
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Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
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BEFORE YOU BEGIN
®
Congratulations for selecting the new PROFORM GT
95X exercise cycle. Cycling is one of the most effec-
tive exercises for increasing cardiovascular fitness,
building endurance, and toning the entire body. The
GT 95X exercise cycle offers a selection of features
designed to let you enjoy this healthful exercise in the
convenience and privacy of your home.
uct model number and serial number before contact-
ing us. The model number is PFEX3096.0. The serial
number can be found on a decal attached to the exer-
cise cycle (see the front cover of this manual).
To avoid a registration fee for any service needed
under warranty, you must register the exercise
For your benefit, read this manual carefully before
you use the exercise cycle. If you have questions
after reading this manual, see the front cover of this
manual. To help us assist you, please note the prod-
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Fan
Pulse Sensor
Console
FRONT
Backrest
Pedal/Strap
Seat
Handlebar
Dumbbell
Seat Carriage Knob
Backrest Knob
RIGHT SIDE
3
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ASSEMBLY
To hire an authorized service technician to assemble the exercise cycle, call toll-free 1-800-445-2480.
Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed.
Assembly requires the included tools and your own adjustable wrench
screwdriver
and Phillips
.
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 on page 22. The second number refers
to the quantity needed for assembly. Note: Some small parts may have been preattached for shipping. If a
part is not in the parts bag, check to see if it has been preattached.
M8 Nylon
M8 Acorn
M8 Split
M10 Split
M8 x 18mm
M8 x 19mm
Locknut (47)–4
Nut (29)–2
Washer (66)–4 Washer (48)–4
Washer (41)–2 Washer (65)–4
M4 x 10mm
M4 x 16mm
M6 x 20mm Button
Screw (52)–4
M6 x 38mm Button
Screw (46)–4
M8 x 15mm
Screw (54)–8 Screw (64)–4
Screw (42)–6
M8 x 75mm Carriage
Bolt (43)–2
M8 x 75mm Button
Screw (44)–2
M8 x 38mm Button
Bolt (45)–4
M10 x 25mm Button
Screw (50)–4
4
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1.
1
To make assembly easier, read the information
on page 4 before you begin assembling the
exercise cycle.
65
66
44
66
Identify the Front Stabilizer (9), which is shorter than
the Rear Stabilizer (not shown). While another person
lifts the front of the Frame (1), attach the Front
Stabilizer to the Frame with two M8 x 75mm Button
Screws (44), two M8 Split Washers (66), and two
M8 x 19mm Washers (65).
44
65
1
9
2. Orient the Seat Rail (2) as shown. Attach the Foot (17)
to the underside of the Seat Rail with an M8 x 15mm
Screw (42).
2
Adjustment Holes
2
17
42
3. Attach the Rear Stabilizer (10) to the Seat Rail (2) with
two M8 x 75mm Carriage Bolts (43), two M8 x 19mm
Washers (65), two M8 Split Washers (66), and two M8
Acorn Nuts (29).
3
2
29
66
65
29
66
65
10
43
4. Orient the Seat Carriage (3) as shown. Slide the Seat
Carriage onto the Seat Rail (2), and then tighten the
Seat Carriage Knob (31) into the Seat Carriage and an
adjustment hole in the Seat Rail. Make sure the Seat
Carriage Knob is engaged in one of the adjustment
holes.
4
31
3
Adjustment
Holes
2
5
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5. Slide the rear of the Frame (1) onto the Seat Rail (2).
Attach the Frame with four M10 x 25mm Button
Screws (50) and four M10 Split Washers (48).
5
1
48
2
48
50
6. Identify the Left Handlebar (35), which is marked with
a sticker. Orient the Left Handlebar with the hexagonal
holes facing upward. Attach the Left Handlebar to the
Seat Carriage (3) with two M8 x 38mm Button Bolts
(45) and two M8 Nylon Locknuts (47). Make sure the
Nylon Locknuts are in the hexagonal holes.
6
36
47
Repeat this step for the Right Handlebar (36).
3
35
45
Hexagonal
Holes
7. Attach a Dumbbell Cradle (33) to the side of the Seat
Carriage (3) with two M4 x 10mm Screws (54).
7
Repeat this step for the other three Dumbbell
Cradles (33).
33
54
33
3
6
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8. Apply a generous amount of the included grease to
the Pivot Axle (40). Then, orient the Backrest Bracket
(13) near the Seat Carriage (3) as shown.
8
13
41
Pull the Backrest Knob (32) and insert the Backrest
Bracket (13) into the Seat Carriage (3). Then, release
the Backrest Knob into one of the adjustment holes in
the Backrest Bracket. Make sure the Backrest Knob
is engaged in one of the adjustment holes.
42
40
41
Grease
Adjustment
Hole
42
Slide the Pivot Axle (40) through the Backrest Bracket
(13) and the welded tube on the Seat Carriage (3).
Then, tighten an M8 x 15mm Screw (42) with an
M8 x 18mm Washer (41) into each end of the Pivot
Axle (40).
32
3
9. Attach the Seat (14) to the Seat Carriage (3) with four
M6 x 20mm Button Screws (52). Note: The Button
Screws may be preattached to the underside of the
Seat.
9
14
52
3
52
52
10. Attach the Backrest (15) to the Backrest Bracket (13)
with four M6 x 38mm Button Screws (46). Note: The
Button Screws may be preattached to the Backrest.
10
15
13
46
46
7
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11.Have another person hold the Upright (4) near the
front of the Frame (1). Locate the wire tie (see the
inset drawing) in the Upright. Tie the lower end of the
wire tie to the Wire Harness (28). Next, pull the upper
end of the wire tie upward out of the top of the
Upright. Then, untie and discard the wire tie.
11
Avoid pinching the
Wire Harness (28)
during this step
28
4
Attach the Upright (4) to the Frame (1) with three
M8 x 15mm Screws (42). Be careful to avoid pinch-
ing the Wire Harness (28).
42
42
1
Wire Tie
28
12.The Console (6) requires four “D” batteries (not includ-
ed); alkaline batteries are recommended. Press the
tab on the battery cover and remove it. Insert four bat-
teries into the Console as shown. Make sure that the
batteries are oriented as shown by the markings
on the battery cover. Then, reattach the battery
cover.
12
6
Batteries
Battery Cover
13.While another person holds the Console (6) near the
Upright (4), connect the console wire harness to the
Wire Harness (28). Insert the excess console wire har-
ness into the Upright.
13
Console
Wire
64
4
Harness
Attach the Console (6) to the Upright (4) with four
M4 x 16mm Screws (64).
64
28
6
8
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14. Identify the Left Pedal (26), which is marked with an
“L.” Using an adjustable wrench, firmly tighten the
Left Pedal counterclockwise into the left arm of the
Crank (18). Tighten the Right Pedal (not shown)
clockwise into the right 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, the Pedals must
be kept tightened.
14
Strap
26
18
Adjust the strap on the Left Pedal (26) to the desired
position, and press the end of the strap onto the tab
on the Left Pedal. Adjust the right pedal strap in the
same way.
Tab
15. 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.
9
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HOW TO OPERATE THE EXERCISE CYCLE
HOW TO ADJUST THE SEAT
HOW TO ADJUST THE BACKREST
For effective exer-
cise, the seat
The backrest can be adjusted to any of three posi-
tions: the inclined (upright) position, the semi-inclined
position, and the flat position.
Seat
should be in the
proper position. As
you pedal, there
should be a slight
bend in your knees
when the pedals
are in the most for-
ward position. To
adjust the position
of the seat, first
turn the seat car-
riage knob coun-
terclockwise two or
three turns to
To adjust the back-
rest, first adjust
the seat to the
most forward posi-
Backrest
tion (see HOW TO
ADJUST THE SEAT
at the left). Next,
Seat
Rail
Backrest
Bracket
pull the backrest
knob, move the
Seat
backrest bracket to
the desired position,
and then release the
backrest knob into
an adjustment hole.
Carriage
Knob
Backrest
Knob
loosen it (if the
knob is not loosened enough, it may scratch the seat
rail). Next, pull the knob, slide the seat carriage forward Make sure the
or backward to the desired position, and then release
the knob into an adjustment hole in the seat rail. Then,
turn the knob clockwise until it is tight. Make sure the
seat carriage knob is engaged in an adjustment
hole.
backrest knob is
engaged in an
adjustment hole.
CAUTION: Never sit on the backrest; doing so
could cause the exercise cycle to tip, resulting in
injury.
HOW TO ADJUST THE PEDAL STRAPS
To adjust the
pedal straps, first
Pedal
Strap
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 back onto
the tabs.
Tab
10
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FEATURES OF THE CONSOLE
enhance your cardiovascular system while toning and
strengthening your muscles. The cross training pro-
grams automatically control the resistance of the ped-
als and prompt you to perform a variety of strength
exercises during your workout. Choose an upper body,
lower body, or whole body cross training program for
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 an effective workout. Note: The strength exercises
can change the resistance of the pedals with the touch require the use of the included dumbbells and an
of a button. As you exercise, the console will display
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor.
inflatable exercise ball (not included). To purchase an
exercise ball, call toll-free 1-888-533-1333.
To use the manual mode of the console, follow the
steps beginning on page 12. To use a trainer
program, see page 14. To use a cross training
program, see page 15.
The console offers four trainer programs that automati-
cally change the resistance of the pedals and prompt
you to increase or decrease your pace while guiding
you through an effective workout.
Note: If there is a sheet of clear plastic on the face
of the console, remove the plastic.
The console also features six interactive cross training
programs designed to help you to burn calories and
11
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The center of the
HOW TO USE THE MANUAL MODE
display—When you
select the manual
mode, the center of
Press any button or begin pedaling to turn on
1
the display will show a
the console.
track that represents
1/4 mile. As you exercise, indicators will appear in
succession around the track until the entire track
appears. The track will then disappear and the
indicators will again begin to appear in succession.
A moment after you turn on the console, the dis-
play will light.
Select the manual mode.
2
The center of the dis-
play will also show the
resistance setting of
the pedals for a few
seconds each time the
resistance setting
changes.
Each time you turn on the console, the manual
mode will be selected automatically. If you have
selected a program, reselect the manual mode by
pressing the Program button repeatedly until the
words MANUAL MODE appear in the top of the
display.
Begin pedaling and change the resistance of
The right side of the
display—This side of
the display will show
the distance (in miles
or kilometers) you
3
the pedals as desired.
As you pedal, change the resistance of the ped-
als by pressing the Increase and Decrease but-
tons repeatedly. There are ten resistance levels.
Note: After you press the buttons, it will take a
moment for the pedals to reach the selected
resistance level.
have pedaled and
your pedaling pace, in miles or kilometers per
hour.
The top of the dis-
play—When you
Follow your progress with the display.
4
select the manual
The left side of the
mode, the top of the
display will show the
approximate number
of calories you have burned.
display—This side of
the display will show
the elapsed time.
Note: When a pro-
gram is selected, the
Note: The console
display will show the time remaining in the pro-
gram instead of the elapsed time.
can display speed
and distance in
either miles or kilo-
The left side of the display will also show your
heart rate when you use the handgrip pulse sen-
sor (see step 5 on page 13).
meters. The letters
MPH or Km/H will
appear in the display to indicate the selected unit
of measurement. To change the unit of measure-
ment, first hold down the Program button for sev-
eral seconds. An E (for English) or an M (for met-
ric) will appear in the display. Press the Increase
button to change the unit of measurement. When
the desired unit of measurement is selected, press
the Program button again. Note: When you
replace the batteries, it may be necessary to rese-
lect the unit of measurement.
When a program is selected, the left side of the
display will also show the approximate number of
calories you have burned.
12
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Measure your heart rate if desired.
If there are sheets
Turn on the fan if desired.
5
6
7
To turn on the fan at
high speed, press the
Fan button. To turn on
the fan at low speed,
press the button a
Thumb Tab
of clear plastic on
the metal contacts
on the handgrip
pulse sensor,
Metal Contacts
remove the plastic.
To measure your
heart rate, hold the
handgrip pulse sen-
sor with your palms
second time. To turn
off the fan, press the
button a third time.
Note: If the pedals do
not move for a few minutes, the fan will automati-
cally turn off to conserve the batteries.
resting against the metal contacts. Avoid moving
your hands or gripping the contacts too
tightly.
Pivot the thumb tab on the right side of the fan to
adjust the fan angle.
When your pulse is
detected, a heart-
When you are finished exercising, the console
will turn off automatically.
shaped symbol will
flash in the left side
of the display each
If the pedals do not move for several seconds, a
tone will sound and the console will pause.
time your heart
beats, one or two dashes will appear, and then
your heart rate will be shown. For the most accu-
rate heart rate reading, hold the contacts for at
least 15 seconds. Note: If you continue to hold the
handgrip pulse sensor, the display will show your
heart rate for up to 30 seconds.
If the pedals do not move for about five minutes
and the buttons are not pressed, the console will
turn off and the display will be reset.
If 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 too tightly. For opti-
mal performance, clean the metal contacts using
a soft cloth; never use alcohol, abrasives, or
chemicals to clean the contacts.
13
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automatically adjust to the setting for the second
segment. Note: If all the indicators in the Current
Segment column are lit, the resistance settings
may move downward so that only the highest indi-
cators appear.
HOW TO USE A TRAINER PROGRAM
Press any button or begin pedaling to turn on
1
the console.
A moment after you turn on the console, the dis-
play will light.
As you exercise, you will be prompted to keep
your pedaling pace near the target speed setting
for the current segment. When the words PEDAL
FASTER appear in the display, increase your
pace. When the words PEDAL SLOWER appear
in the display, decrease your pace. When the
words PEDALING IN RANGE appear, maintain
your current pace.
Select a trainer program.
2
Press the Program button repeatedly until the
words TRAINER 1, TRAINER 2, TRAINER 3 or
TRAINER 4 appear in the display. When you
select a trainer program, the program time will
appear in the display and a profile of the resis-
tance levels for the program will scroll across the
center of the display.
Important: The target speed settings are
intended only to provide motivation. Your
actual pace may be slower than the target
speed settings. Make sure to exercise at a
pace that is comfortable for you.
You can manually override the resistance level by
pressing the Increase or Decrease button. Every
few times you press a button, an additional indi-
cator will appear or disappear in the Current
Segment column. Important: When the current
segment of the program ends, the pedals will
automatically adjust to the resistance level for
the next segment.
Begin pedaling to start the program.
3
Each program is divided into 30 one-minute seg-
ments. One resistance level and one target speed
setting are programmed for each segment. Note:
The same resistance level and/or target speed set-
ting may be programmed for two or more consecu-
tive segments.
To stop the program at any time, stop pedaling.
The time will begin to flash in the display. To
restart the program, simply resume pedaling.
When the last segment of the program ends, the
words PROGRAM DONE will appear in the dis-
play.
The resistance level for
Current Segment
the first segment will be
shown in the flashing
Current Segment col-
umn of the profile. The
resistance levels for
the next several segments will be shown in the
columns to the right. The target speed setting will
appear in the top of the display.
Follow your progress with the display.
See step 4 on page 12.
4
5
6
7
When only three seconds remain in the first seg-
ment of the program, both the Current Segment
column and the column to the right will flash and
a series of tones will sound. If the resistance
and/or target speed is about to change, the resis-
tance level and/or the target speed setting will
appear in the display to alert you.
Measure your heart rate if desired.
See step 5 on page 13.
Turn on the fan if desired.
See step 6 on page 13.
When the first segment is completed, all resis-
tance settings will move one column to the left.
The resistance level for the second segment will
then be shown in the flashing Current Segment
column and the resistance of the pedals will
When you are finished exercising, the console
will turn off automatically.
See step 7 on page 13.
14
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get speed setting may be programmed for two or
more consecutive segments.) During other seg-
ments, the console will prompt you to perform
strength exercises.
HOW TO USE A CROSS TRAINING PROGRAM
Press any button or begin pedaling to turn on
1
the console.
The displays for the cross training programs work
in the same way as the display for the trainer pro-
grams (see step 3 on page 14).
A moment after you turn on the console, the dis-
play will light.
As you exercise, you will be prompted to keep
your pedaling pace near the target speed setting
for the current segment. When the words PEDAL
FASTER appear in the display, increase your
pace. When the words PEDAL SLOWER appear,
decrease your pace. When the words PEDALING
IN RANGE appear, maintain your current pace.
Select a cross training program.
2
Press the Program button repeatedly until the
name of the desired cross training program
appears in the display. When you select a cross
training program, the program time will appear in
the display and a profile of the resistance levels
for the program will scroll across the center of the
display.
Important: The target speed settings are
intended only to provide motivation. Your
actual pace may be slower than the target
speed settings. Make sure to exercise at a
pace that is comfortable for you.
Begin pedaling to start the program.
To stop the program at any time, stop pedaling.
The time will begin to flash in the display. To
restart the program, simply resume pedaling.
3
Each program is divided into 25, 30 or 45 one-
minute segments. One resistance level and one
target speed setting are programmed for most
segments. (The same resistance level and/or tar-
15
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Perform the first strength exercise when
prompted.
Continue the cross training program.
4
5
When you have performed the recommended
number of repetitions, the words START PEDAL-
ING will appear in the display. To continue the
cross training program, step onto the exercise
cycle and start pedaling. the pedals will automati-
cally adjust to the resistance level for the next
segment.
When the first strength exercise segment begins,
the name of the first strength exercise will appear
in the display for a few seconds. The time will
pause and flash in the display. Next, the display
will show the recommended number of repetitions
for the first strength exercise.
The program will continue in this way until the last
segment ends. Then, the words PROGRAM
DONE will appear in the display.
Step off the
exercise cycle and
prepare to begin
Follow your progress with the display.
6
7
8
9
the first strength
exercise. Every few
See step 4 on page 12.
seconds, the con-
Measure your heart rate if desired.
sole will sound a
tone; when a tone sounds, perform one repetition
of the exercise. Exercise with a slow, steady
motion; do not perform more than one repetition
each time a tone sounds. The display will count
down the repetitions as you perform them.
See step 5 on page 13.
Turn on the fan if desired.
See step 6 on page 13.
Note: Refer to the accompanying exercise chart
to see the correct form for each exercise. When
performing lunges, alternate legs with each repe-
tition. When performing dumbbell rows, perform
half the repetitions with your right arm and half
the repetitions with your left arm. The strength
exercises require the use of the included dumb-
bells and an inflatable exercise ball (not included).
To purchase an exercise ball, call toll-free
1-888-533-1333.
When you are finished exercising, the console
will turn off automatically.
See step 7 on page 13.
16
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MAINTENANCE AND TROUBLESHOOTING
Inspect and properly tighten all parts of the exercise
cycle regularly. Replace any worn parts immediately.
With the left side shield removed, locate the Reed
Switch (24). Turn the Crank (18) until the Magnet (19)
is aligned with the Reed Switch. Next, loosen, but do
not remove, the indicated Reed Switch Screw (49).
Slide the Reed Switch slightly closer to or away from
the Magnet, and then retighten the Screw. Turn the
Crank for a moment. Repeat until the console dis-
plays correct feedback. When the Reed Switch is cor-
rectly adjusted, reattach the left side shield and the
left pedal.
To clean the exercise cycle, use a damp cloth and a
small amount of liquid dish soap. Important: To
avoid damage to the console, keep liquids away
from the console and keep the console out of
direct sunlight.
BATTERY REPLACEMENT
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 12 on page 8.
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 side shield.
Using an adjustable wrench, turn the left pedal clock-
wise and remove it. Next, remove the screws from
the left side shield. Note: There are different sizes of
screws attaching the left side shield. Be sure to note
the location of each screw. Then, carefully remove
the left side shield.
View From Front
24
18
49
19
HANDGRIP PULSE SENSOR TROUBLESHOOTING
If the handgrip pulse sensor does not function properly,
see step 5 on page 13.
17
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CYCLING EXERCISE GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle of
your training zone as you exercise.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers above
your age. The three numbers are your “training zone.”
The lowest number is the recommended heart rate for
fat burning, the middle number is the recommended
heart rate for maximum fat burning, and the highest
number is the recommended heart rate for aerobic
exercise.
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs 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
Fat Burning
desired. Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life.
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
18
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STRENGTH EXERCISE GUIDELINES
through a variety of strength exercises. Consult a rep-
utable book to find additional strength exercises. When
you use a cross training program, you will be prompt-
ed to perform a specific number of repetitions. When
you are not using a cross training program, begin with
12 repetitions for each exercise that you perform. (A
“repetition” is one complete cycle of an exercise, such
as one shoulder press.) As your fitness level increas-
es, perform two or three sets of repetitions for each
exercise. Always rest for at least one minute after each
set. When you can complete three sets of 12 repeti-
tions without difficulty, you may choose to use heavier
weights.
WARNING:
Before beginning any
exercise program, consult your physician.
This is especially important for persons over
the age of 35 or persons with pre-existing
health problems.
STRENGTH EXERCISE GUIDELINES
The exercise cycle and the included dumbbells can be
used for a variety of strength exercises designed to
trim, tone, and strengthen the body. Please read these
guidelines before performing strength exercises.
Finish each workout with five to ten minutes of stretch-
ing to cool down. This will increase your flexibility and
will help to prevent soreness.
It is recommended that your strength exercise program
include three strength workouts each week. Use the
exercise cycle’s interactive cross training programs to
combine strength exercises with cycling exercise. An
alternative is to perform strength exercises and cycling
exercise on alternating days. For example, perform
strength exercises on Tuesday, Thursday, and
Saturday, and plan cycling exercise on Monday,
Wednesday, and Friday. Make sure to rest for at least
one full day each week to give your body time to
regenerate. CAUTION: It is very important to avoid
overdoing it during the first few months of your
exercise program, and to progress at your own
pace.
EXERCISE FORM
For the best results, correct form is important.
Maintaining proper form means moving through the full
range of motion for each strength exercise, and mov-
ing only the appropriate parts of the body. Make sure
to perform each strength exercise with a smooth,
steady motion. Exhale as you exert yourself, and
inhale as you return to the starting position; never hold
your breath.
STAYING MOTIVATED
Begin each workout with five to ten minutes of stretch-
ing and light exercise to warm up. A proper warm-up
increases your body temperature, heart rate, and cir-
culation in preparation for exercise.
For motivation, try listening to music or watching tele-
vision while you exercise. Use a calendar to keep a
record of your workouts, and record key body mea-
surements at the end of every month. Remember, the
key to lasting results is to make exercise a regular and
enjoyable part of your daily life.
After warming up, perform a selection of strength exer-
cises. The cross training programs will guide you
19
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SUGGESTED STRETCHES
1
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, backs of
knees, and back.
2
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
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
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
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
20
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NOTES
21
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PART LIST—Model No. PFEX3096.0
R0607A
Key No. Qty.
Description
Key No. Qty.
Description
1
1
1
1
1
1
1
1
1
1
1
4
1
1
1
1
4
1
1
1
1
1
1
1
1
1
1
1
1
2
1
1
1
4
2
1
1
Frame
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
#
2
2
2
1
2
6
2
2
4
4
4
4
1
4
2
4
8
8
1
1
1
2
2
2
2
1
1
4
4
4
8
2
2
1
1
1
Foam Grip
2
Seat Rail
Handlebar Endcap
Seat Carriage Bushing
Pivot Axle
3
Seat Carriage
Upright
4
5
Upright Endcap
Console
M8 x 18mm Washer
M8 x 15mm Screw
M8 x 75mm Carriage Bolt
M8 x 75mm Button Screw
M8 x 38mm Button Bolt
M6 x 38mm Button Screw
M8 Nylon Locknut
M10 Split Washer
Reed Switch Screw
M10 x 25mm Button Screw
3/8" x 4mm Nut
M6 x 20mm Button Screw
M5 x 7mm Screw
M4 x 10mm Screw
Idler
6
7
Left Side Shield
Right Side Shield
Front Stabilizer
Rear Stabilizer
M5 x 12mm Screw
M8 x 20mm Bolt
Backrest Bracket
Seat
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
Backrest
Stabilizer Endcap
Foot
Pulley/Crank
Magnet
Crank Bearing Assembly
Drive Belt
Idler Spring
Eddy Cable
Eddy Mechanism
Resistance Motor
Reed Switch/Wire
Clamp
Eye Bolt
“U” Bracket
M6 Nut
3/8" x 7mm Nut
Idler Washer
Left Pedal/Strap
Right Pedal/Strap
Wire Harness
M8 Acorn Nut
Seat Carriage Endcap
Seat Carriage Knob
Backrest Knob
Dumbbell Cradle
Dumbbell
M8 Jamnut
M4 x 16mm Screw
M8 x 19mm Washer
M8 Split Washer
M5 x 15mm Screw
M4 x 25mm Screw
Hex Key
#
Assembly Tool
Left Handlebar
Right Handlebar
#
Grease Packet
#
User’s Manual
Note: # indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
22
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EXPLODED DRAWING—Model No. PFEX3096.0
R0607A
15
42
64
13
5
27
64
18
4
19
46
6
41
42
41
42
42
40
20
14
46
38
37
65
11
36
47
16
44
66
9
66
23
12
49
24
25
65
61
55
56
58
51
52
59
60
52
45
62
63
54
33
54
33
68
16
20
1
22
39
51
58
59
32
67
61
53
3
8
60
48
26
31
57
38
30
39
53
28
37
33
54
47
53
50
35
67
33
53
54
2
45
29
16
43
66
65
7
67
10
29
66
65
21
17
42
68
16
34
67
23
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ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to give
the following information when contacting us:
• the MODEL NUMBER of the product (PFEX3096.0)
• the NAME of the product (PROFORM GT 95X exercise cycle)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see pages 22 and 23)
PROFORM is a registered trademark of ICON IP, Inc.
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-
chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim-
ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.
All repairs for which warranty claims are made must be pre-authorized by ICON. This warranty does not
extend to any product or damage to a product caused by or attributable to freight damage, abuse, mis-
use, improper or abnormal usage or repairs not provided by an ICON authorized service center, products
used for commercial or rental purposes, or products used as store display models. No other warranty
beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-
nection with the use or performance of the product or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-
dental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above
limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 246090 R0607A
Printed in China © 2007 ICON IP, Inc.
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