Precor Home Gym EFX 521si User Manual
Owner’s Manual  
Elliptical Fitness  
Crosstrainer  
R
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Personal Safety  
This manual explains how to assemble, use,  
and maintain the EFX.The following conventions  
are used in this manual:  
•
•
Check the EFX before each use. Completely assemble the unit before using it.  
Assemble and operate the EFX on a solid, level surface. Locate the rear of the unit at least  
2 feet from walls or furniture to provide access to the ON/OFF (I/0) switch.  
“Note:” Contains additional information that  
applies to the preceding text.  
•
A locking pin, inserted through the ramp and roller arm at the factory, provides an added  
security feature. This locking mechanism must be removed prior to working out. See Working  
Out on the EFX.  
“Important:” Indicates information to which you  
should pay special attention.  
•
•
Wear proper exercise clothing and shoes for your workout—no loose clothing.  
“CAUTION:” Indicates steps or information  
necessary to prevent harm to yourself or  
damage to the equipment.  
Use care when getting on or off the EFX. Use the handrails whenever possible. Never step off  
the unit while the foot pedals or ramp are still moving.  
•
•
Keep your body and head facing forward. Never attempt to turn around on the EFX.  
“WARNING:” Provides instructions to prevent  
electrical damage to the equipment and prevent  
injuries to yourself or others.  
Do not rock the unit. Do not stand or climb on the handrails, electronic console, or front or  
rear casing.  
“ DANGER:” Indicates steps you must take to  
prevent electrical shock.  
•
•
Keep all electrical components, such as the power cord and ON/OFF (I/0) switch, away from  
water or other liquids to prevent shock. Do not set anything on the handrails, electronic  
console, or rear casing. Never place liquids on any part of the unit.  
Do not attempt to service the EFX yourself other than the assembly and maintenance instructions  
found in this manual. The EFX is for household use only. See Obtaining Service on page 24.  
•
•
Do not overexert yourself or work to exhaustion.  
Stop your workout immediately if you feel any pain or abnormal symptoms, and consult your  
physician.  
Precor Heart Rate Option—Safety Guidelines  
The Precor Heart Rate Option was created and designed exclusively for Precor products. Before  
using the option, read and follow the instructions found in the owner’s manual that accompanies  
your option kit or chest strap transmitter.  
The equipment is extremely sensitive — you should use the heart rate option with this in mind and  
take the time to read the following:  
•
Handle the Precor Heart Rate Option with care. Do not drop the equipment. It might damage  
the transmitter and you could void the manufacturer’s limited warranty.  
•
Do not place the chest strap near strong electromagnetic radiation sources. Television sets,  
electric motors, radios, and high voltage power lines can affect the transmitter’s performance  
and interfere with the heart rate signal that is being transmitted to the receiver which might  
affect the heart rate readings that appear on the electronic console.  
•
•
Use only one chest strap at a time inside the range of the receiver. If the receiver tries to  
process several signals simultaneously, an incorrect heart rate reading could result. Be sure to  
keep any other transmitters at least 5 feet (1.5 meters) away from the receiver on your unit.  
Keep the equipment dry. Although the chest strap should not be immersed in water, wetting  
the electrodes and your chest will improve the initial performance. Note that perspiration on  
the chest strap during workouts is normal and actually enhances the signal being sent from  
the chest strap’s transmitter.  
Note: An electrolyte spray does accompany your option package. Prior to putting the chest  
strap on, lightly spray each electrode on the chest strap to help enhance its conductivity.  
iii  
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•
To conduct the electrical impulses from your heart, the chest strap’s electrodes require a  
certain percentage of salts and minerals in the water used to wet them. The electrodes  
continue to transmit your heart rate reading as long as they are in contact with your skin and  
your skin is providing enough moisture through your perspiration to keep the electrodes wet.  
However, if the concentration of salts in your perspiration is not high enough to conduct  
electrical impulses and send them to the receiver, your heart rate reading will appear erratic or  
not appear at all. Some people cannot use the heart rate feature because they do not have the  
proper body chemistry.  
•
Do not use the chest strap if you are taking any medication or have a cardiac pacemaker.  
Inaccurate heart rate readings can occur due to medication or electrical impulses from the  
cardiac pacemaker.  
•
•
Stretching or bending the electrode strips on the chest strap may cause the strips to lose their  
conductivity. Handle the chest strap with care.  
After extensive use, the chest strap (transmitter) may wear out, causing inaccurate heart rate  
readings. With every use, check the strap for excessive wear and replace it or the battery if  
necessary. See Obtaining Service on page 24.  
Precor equipment is designed for your enjoyment. By following the above precautions and using  
good common sense, you will have many safe and pleasurable hours of healthful exercise with  
your Precor EFX.  
Information Regarding Regulatory Requirements  
FCC Federal Communications Commission, Part 15  
The EFX5.21si has been tested and it complies with the limits for a Class B digital device, pursuant  
to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against  
detrimental interference in a residential installation. The EFX generates, uses, and can radiate radio  
frequency energy and, if not installed and used in accordance with the owner’s manual instruc-  
tions, may cause harmful interference to radio communications. However, even with following the  
owner’s manual instructions, there is no guarantee that interference will not occur in a particular  
installation.  
If the EFX does cause interference to radio or television reception, which can be determined by  
pressing the power switch to 0 (OFF) and then I (ON), you are encouraged to try to correct the  
interference using one or more of the following measures:  
•
•
•
Reorient or relocate the receiving antenna for your TV, radio, VCR, etc.  
Increase separation between the EFX and the receiver (TV, radio, etc.).  
Connect the EFX into a different power outlet—on a dedicated circuit different from the one  
used by the receiver (TV, radio, etc.). No other appliance should be plugged into the same  
power outlet that the unit is connected to.  
•
Consult your dealer or an experienced radio/TV technician for help.  
CAUTION: Per the requirements of the Federal Communications Commission, changes or  
modifications to this product, not expressly approved by Precor, could void the user’s authority  
to operate the product.  
Canadian Department of Communications  
This digital apparatus does not exceed the Class B limits for radio noise emissions from digital  
apparatus set out in the Radio Interference Regulations of the Canadian Department of Communications.  
Le présent appareil numérique n’émet pas de bruits radioéélectriques dépassant les limites  
applicables aux appareils numériques de la class B prescrites dans le Règlement sur le brouillage  
radioélectrique édicté par le ministére des Communications du Canada.  
iv  
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Safety Approval  
When identified with the ETL-c logo, the EFX has been tested and conforms to the requirements of  
CAN/CSA-E-335-1/2E-94, Safety of Household and Similar Electrical Appliances.  
Grounding Instructions  
The Elliptical Fitness Crosstrainer must be grounded. If it should malfunction or break down,  
grounding provides a path of least resistance for electric current which reduces the risk of electrical  
shock. The unit is equipped with a power cord having an equipment-grounding conductor and a  
grounding plug. The plug must be inserted into an appropriate outlet that is properly installed and  
grounded in accordance with all local codes and ordinances.  
DANGER  
Improper connection of the equipment-grounding conductor can result in a risk of electric shock.  
Check with a qualified electrician or service person if you are in doubt as to whether the EFX is  
properly grounded. Do not modify the plug provided with the unit—if it doesn’t fit the outlet, get a  
proper outlet installed by a qualified technician.  
Diagram A  
Proper grounding plug  
and power outlet for 120v  
connection.  
The EFX is for use on a nominal 120-volt circuit (refer to the WARNING below and to the Installation  
Requirements on page 2) and has a grounding plug that looks like the plug illustrated in Diagram A.  
WARNING  
This product is for use on a circuit having a nominal rating of more than 120 volts and is factory-  
equipped with a specific electric cord and plug to permit connection to a proper electric circuit.  
Make sure that the product is connected to an outlet having the same configuration as the plug. No  
adapter should be used with this product. If the EFX must be reconnected for use on a different  
type of electric circuit, the reconnection should be made by qualified service personnel.  
ATTENTION:  
Haute Tension  
Débranchez avant de réparer  
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Table of Contents  
Safety Information  
ii  
Important Safety Instructions  
ii  
Personal Safety  
iii  
iii  
iv  
v
Precor Heart Rate Option—Safety Guidelines  
Information Regarding Regulatory Requirements  
Safety Approval  
Grounding Instructions  
v
Before You Begin  
1
1
Unpacking the EFX  
1
Setting Up the EFX  
2
2
Installation Requirements  
2
Assembly Instructions  
2
Using the EFX  
6
3
Locating the ON and OFF Switch  
6
Removing the Locking Pin  
Understanding the Display Console.  
Features on the Display  
6
6
7
8
9
Keys on the Display Console  
Customizing the Display  
Working Out on the EFX  
10  
4
Using the Quick Start Feature  
11  
Pausing Your Workout  
11  
12  
12  
12  
12  
13  
14  
15  
16  
16  
Cooling Down After a Workout  
Ending Your Workout  
Inserting the Locking Pin  
Using Manual Mode  
Using a Program Course  
Changing the Interval Course Profile  
Using the Weight Loss Program  
Creating Custom Courses  
Deleting Custom Courses  
vi  
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Table of Contents — continued  
Using the Precor Heart Rate Option  
17  
5
Wearing the Chest Strap Transmitter  
17  
Utilizing the Heart Rate Interactive Capabilities  
Using the EFX Heart Rate Control Course  
Correcting Inconsistent Heart Rate Readings  
18  
18  
19  
Getting the Most Out of Your Workout  
20  
6
How Hard Should I Exercise?  
21  
How Long Should I Exercise?  
How Often Should I Exercise?  
22  
22  
Maintaining the EFX  
23  
7
Cleaning the Equipment  
23  
Storing the Chest Strap  
23  
23  
23  
24  
24  
Accessing the Odometer and Software Version Numbers  
Power Cord Maintenance  
EFX Long Term Storage  
Obtaining Service  
Specifications  
Back cover  
vii  
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Before You Begin  
1
Thank you for purchasing your Precor EFX Elliptical Fitness Crosstrainer. The EFX5.21si features a  
zero impact, elliptical-shaped stride that lets you target specific lower-body muscles to achieve  
better muscle tone and overall cardiovascular conditioning. The EFX is designed to use the  
TM  
optional Precor Heart Rate Interactive System featuring Smart Rate .  
The EFX offers an easy-to-understand display console that gives motivating feedback about your  
TM  
workout and incorporates the latest in cardiac monitoring to provide Smart Rate — a visual aid  
that lets you know where your heart rate is at a glance. When the Precor Heart Rate Option  
receiver is installed and you wear the POLAR® chest strap, the colored cells on the display light up  
to indicate your target zone. You’ll be able to maintain your ideal zone (weight loss or cardiovascu-  
lar) by keeping the blinking cell within the target zone.  
TM  
With Smart Rate , you can “see” your pulse in any course: Manual (MANL), CrossTrainer (XTR),  
Gluteals (GLT), Interval (INTV), Weight Loss (WTLS), Random (RAND) and Custom (CST1 & CST2).  
These courses provide variety to help motivate you during your workout. In addition, the Heart Rate  
Control Course (HRC) monitors your heart rate within a target zone (usually 55% to 85% of your  
maximum heart rate) and automatically changes the resistance to keep your heart rate in that zone.  
The EFX is designed for household use only and is unique in its crosstraining features. To  
maximize your use of the EFX, please study this guide thoroughly.  
Unpacking the EFX  
The EFX is carefully tested and inspected before shipment. Precor ships the unit in three pieces:  
•
•
•
base assembly  
handrail assembly (includes the display console)  
owner’s manual, limited warranty card, and parts — shown in Diagram 1  
Diagram 1  
Allen wrench, power cord, and tie wrap.  
1/4" Allen wrench  
Power cord  
Tie wrap  
CAUTION: This unit weighs over 160 pounds  
(72 kilograms). To avoid injury and to ensure  
the safety of the unit and yourself, get  
adequate assistance before unpacking your  
EFX. Slide the base assembly out of the box.  
Carefully unpack the pieces of the EFX and lay them on the floor near the location where you plan  
to use it.  
Important: If you plan to move the EFX, do so before you install the handrails. Ask for assistance to  
move the unit. Once the handrails are in place, the unit is wide enough that moving it down a  
hallway or through a door frame (without scratching it) is very difficult.  
After unpacking the EFX, pull out the plastic sack containing the items in Diagram 1. You will need  
these items to complete the assembly of the EFX. If any items are missing, contact the dealer from  
whom you purchased the EFX or call 1-800-4-PRECOR for the dealer nearest you.  
page 1  
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Setting Up the EFX  
2
Please read and follow the instructions in this manual. If you do not assemble and use the  
equipment according to the following information, you might void the Precor limited warranty.  
Installation Requirements  
•
Fill out and mail the limited warranty card. The serial number is printed on a label located on  
the rear crossbar inside the rear casing. You will need a flashlight to read the label. Write the  
serial number onto the limited warranty card and in this manual before assembling the unit.  
Refer to Obtaining Service on page 24.  
•
•
Set up the EFX on a solid, level surface. If the unit is installed in a carpeted area, it is  
recommended that you place a piece of heavy cardboard, plywood, or other solid, flat, and  
level surface under the unit.  
Check that the Locking Pin is secure. A locking pin, inserted through the ramp and roller arm  
at the factory, provides an added security feature for the EFX. Before assembly, check that the  
locking pin is securely in place.  
CAUTION: Do not remove or otherwise bypass  
the 3-prong plug with an adapter or extension  
cord in order to use a non-grounded outlet.  
Electrical damage can occur if the unit is  
connected to an improper power source.  
•
•
Provide ample space around the machine. Open space around the machine allows for easier  
access to the I/0 (ON/OFF) switch and makes for a safer mount and dismount.  
Use a standard 120-volt household outlet. The EFX is for household use only. The EFX is  
equipped with an integral 3-prong, grounded plug that meets safety requirements and  
protects the machine.  
Assembly Instructions  
CAUTION: If you plan to move the EFX, do  
so before you install the handrails. Ask for  
assistance to move the unit to its final location.  
You should plan where you want to permanently locate the EFX because, once you install the  
handrails, the width of the EFX provides little room for maneuvering through a standard door frame  
and you could scratch or dent the unit.  
To assemble the EFX, take the following steps.  
Tools required: 1/4" Allen wrench (supplied) and scissors.  
CAUTION: Do not cut the string that is  
secured to the base handrail support. The  
string is attached to the coiled ribbon cable.  
1. Locate the power switch at the rear of the unit. Make sure that the power switch is in the  
“0” position (OFF) and that the power cord is unplugged.  
2. Remove the 4 curved washers and bolts from the handrail. Use the Allen wrench if necessary.  
Keep the washers on the bolts and set them within easy reach of the base handrail supports.  
page 2  
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EFX parts overview.  
Diagram 2  
Electronic console  
Handrail assembly  
Curved washer  
Bolt  
Ribbon cable connection  
Base handrail support  
Foot pedal  
Ramp  
CAUTION: Do not install the handrail  
assembly until you move the EFX to its final  
location. Ask for assistance to move the unit.  
3. For an overview of the EFX and its parts, study Diagram 2. Understanding the names of the  
different parts will help you assemble the unit.  
4. Set the handrail assembly close to the base handrail support, so that the ribbon cable from the  
upper handrail assembly and the string protruding from the base support face each other.  
Diagram 3  
Pulling out the  
coiled ribbon cable.  
String  
Coiled ribbon cable  
Front cover  
Base handrail support  
Foot pedal  
CAUTION: Do not let go of the string until you  
are holding onto the coiled cable. The string  
could drop inside the base support making it  
difficult to retrieve the coiled ribbon cable.  
5. Get assistance before performing the following steps.  
6. Grasp the string that is secured to the base support. Gently pull up on the string to produce  
the ribbon cable connection from inside the base support. See Diagram 3.  
page 3  
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Diagram 4  
Connect and secure  
the ribbon cable.  
Plastic reinforcement strip  
Tie wrap  
Flange  
Securely press the flanges  
onto the connector tabs  
Receptacle  
Connector tabs  
Ribbon cable  
7. Have your assistant(s) hold the handrail assembly while you connect the ribbon cable. Plug  
the connector into the receptacle. Since the connector is designed to engage in one direction  
only, do not force the connector into the receptacle. To secure the connection, press the  
flanges together so that they clip onto the connector tabs. See Diagram 4.  
8. Use the tie wrap provided to secure the lower portion of the ribbon cable to the plastic  
reinforcement strip. Thread the tie wrap through the holes in the plastic reinforcement strip  
and around the ribbon cable. See inset in Diagram 4. Pull the end of the tie wrap tightly to  
secure the cable.  
9. Once the cable is secure, use your scissors to cut off the excess end of the tie wrap. You can  
also remove the string from the ribbon cable.  
Diagram 5  
Secure handrail to base.  
Handrail assembly  
Handrail covers  
Bolt & curved washer  
Ribbon cable connection  
Base handrail support  
Front casing  
CAUTION: Do not allow your assistant to lift  
Important: While your assistant(s) holds the handrails, guide the ribbon cable into the base  
support. If you feel any resistance, do not force the handrails into position, slowly remove the  
handrails from the base supports and start over again.  
the handrails so high that the excess ribbon  
cable is stretched or damaged. Stretched,  
crimped, or damaged cable is not covered by  
the Precor limited warranty.  
10. Notice that the two bolt hole locations on each base support provide for height adjustments.  
Determine which height is best suited to meet your needs (lower holes usually used for those  
5'6" or shorter) before securing the handrails to the base handrail supports. See Diagram 5.  
11. After adjusting the handrails to the height that suits you, alternately tighten each bolt using the  
Allen wrench. Be sure that the concave side of the washer is placed against the handrail supports.  
Note: Periodically inspect the handrail-to-base bolts and, if necessary, tighten each bolt using  
the Allen wrench provided.  
page 4  
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Diagram 6  
Level the unit.  
Rear casing  
Rear crossbar  
Level adjustor  
12. If necessary, rotate the level adjustors (on the rear crossbar) so that your unit is level.  
See Diagram 6.  
13. Remove the power cord from the plastic bag.  
Diagram 7  
Connect the  
power cord.  
Level adjustor  
I/0 (ON/OFF) switch  
Power cord plug  
Power plug receptacle  
14. Plug one end of the power cord into the receptacle at the rear of the unit. See Diagram 7.  
Plug the other end into a standard 120v household outlet.  
15. Your EFX is ready to use. Please continue on to Understanding the Display Console to  
familiarize yourself with the display features and keys.  
page 5  
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Using the EFX  
3
As simple as using the EFX might seem, you should read this section so that you can use it safely  
and effectively. This section of the owner’s manual provides the basic information you need for  
exercising on your EFX, including the following:  
•
•
•
•
locating the ON and OFF switch  
removing the locking pin  
identifying and understanding features on the display console  
changing the unit of measure and displaying the scrolling speed  
Note: Instructions explaining how to use the Precor Heart Rate Option and information regarding  
the Heart Rate Control Course appear in another section: Using the Precor Heart Rate Option.  
Locating the ON and OFF Switch  
Use the I/0 (ON/OFF) power switch to turn the unit I (ON) or 0 (OFF). This switch is located at the  
rear of the unit, near the power cord.  
Removing the Locking Pin  
CAUTION: Do not allow children on the EFX. Be  
aware that injuries can occur from roller arm  
movement. Always use the locking pin to secure  
the roller arm when the EFX is not in use.  
The locking pin secures the roller arm and keeps it from traveling up or down the ramp. Pull firmly  
on the pin to slide it out of the ramp. The lanyard that is attached to the locking pin and ramp,  
helps keeps the locking pin nearby.  
Note: The ramp on the EFX is inactive until the foot pedals complete one revolution (one complete  
stride). When you begin a workout, remove the locking pin and step onto the foot pedals. Once the  
foot pedals are set in motion and you complete one revolution, you can change the ramp level.  
Understanding the Display Console  
The display console lets you control your EFX. As you work out, its features provides constant  
feedback about your progress. Information about the ramp, resistance, elapsed time, strides per  
minute, total strides, total caloric burn, and heart rate (if you use the Precor Heart Rate Option) is  
available at any time. When you use the Precor Heart Rate Option, the POLAR® chest strap that you  
wear transmits a signal which is displayed numerically (when the Heart Rate indicator is lit) on the  
display console.  
The EFX5.21si provides several courses engineered to target lower-body muscles and enhance  
cardiovascular conditioning. In addition, the ability to design your own custom courses (CST1 or  
CST2) also exists. For more information, refer to Creating Custom Courses.  
Note: Informative messages scroll across the display and prompt you to enter specific information  
before a workout. These messages request information and action. Other scrolling messages can  
appear and explain problems that may arise while you are using the EFX. Some problems you can  
solve. Other problems may require a qualified service technician. For service questions, please call  
a Precor authorized service center. For the service center nearest you call, 1-800-4-PRECOR.  
page 6  
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Features on the Display  
Indicator lights appear to show you which feature is being displayed. When you are working out,  
the display console presents each feature consecutively—this is called scanning. Diagram 8  
illustrates the display console. Its display features and keys are explained on the following pages.  
Diagram 8  
TM  
SmartRate  
EFX5.21si display  
CrossRamp  
Resistance Level  
Time  
Strides per Minute  
Total Strides  
Calories  
Above Zone  
Cardiovascular  
Weight Loss  
85%  
70%  
TM  
CrossRamp  
55% Below Zone  
Heart Rate  
*
14  
12  
10  
TM  
8
6
ELLIPTICAL FITNESS CROSSTRAINER  
4
Incorporating both forward and reverse motion enhances crosstraining benefits.  
Programmed Courses  
2
MANL  
XRT  
HRC Heart Rate Course*  
WTLS Weight Loss Course  
RND Random Course  
Manual  
Muscle Group Emphasis  
CAUTION  
Crosstraining Course  
Before beginning any fitness program, obtain a complete physical examination from your  
physician. Consult your physician for the heart rate appropriate for your fitness level. If  
you feel faint or dizzy, stop exercising immediately. Keep hands and clothing away from  
moving parts. Do not allow children and people unfamiliar with operation on or near this  
unit. Never attempt to turn around while exercising on this unit.  
Gluteals Mid-to-high ramp positions using forward motion  
Hamstrings Low-to-mid ramp positions using forward motion  
Quadriceps Mid-to-high ramp positions (especially reverse motion)  
Calves Highest ramp positions using forward motion  
GLT Gluteal Course  
INTV Interval Course  
CST Custom Courses (2)  
©1998 Precor Incorporated  
Smart Rate:TM When the optional Precor heart rate receiver has been properly installed in the  
display console and the POLAR® chest strap is worn, a blinking segment in the vertical bar graph  
appears on the display. The blinking segment shows you the zone that your heart rate is in: either  
Cardiovascular or Weight Loss.  
•
Cardiovascular — maintaining your heart rate between 70% and 85% of your maximum  
aerobic heart rate, helps to improve your overall cardiovascular/cardiorespiratory fitness level.  
•
Weight Loss — maintaining your heart rate between 55% and 70% of your maximum aerobic  
heart rate, helps burn enough calories that, when continued on a regular basis for 30 minutes  
or more, provides the greatest fat-burning benefits.  
Important: Smart Rate does not appear when you use the Quick Start key. If the Smart Rate  
segment appears, but does not blink, it means that a receiver is installed, but that you are not  
wearing the chest strap transmitter or it is not working properly. To correct transmitter problems,  
refer to your Precor Heart Rate Option Owner’s Manual.  
Cross Ramp: Displays the ramp level numerically (1 through 14). This display is affected by the  
Cross Ramp  
keys.  
Resistance Level: Indicates the degree of effort (1 through 20) associated with the foot pedal  
resistance. This display is affected by the Resistance keys.  
Time: Indicates the duration of your workout in minutes and seconds and stops whenever you  
pause or stop. Should you exceed 60 minutes (during a single workout), the time display converts  
to hours and minutes.  
Strides per Minute: Displays the number of strides completed in a minute. A stride is an exagger-  
ated walking movement. On the EFX, if you start in a position with one foot forward and one foot  
back, a stride is completed when you move the rear foot all the way forward while the forward foot  
moves to the rear.  
Total Strides: Displays the total number of strides completed. Refer to Strides per Minute above.  
Calories: Indicates the estimated number of calories burned so far in your workout. The calorie  
calculation is dependent on the weight that you enter during the setup prompts. An accurate weight  
selection results in a more accurate calorie count.  
Note: If you use Quick Start, the calorie count is based on a 150 lbs. (68 kg) person.  
Heart Rate: Your heart rate (also known as your “pulse”) appears on the display. Monitor your  
heart rate to help keep you within your training zone. Refer to page 21 to understand more about  
the Heart Rate Training Zone. Note that the Precor Heart Rate Option receiver must be installed and  
the POLAR® chest strap worn before your heart rate can appear on the display.  
page 7  
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Keys on the Display Console  
Each key on the display console’s keypad provides specific functions. The following information  
explains the different uses of the keys from left to right. To locate each key, look at the display  
console or refer to Diagram 8.  
Cross Ramp (Incline)  
: Decrease or increase the ramp’s position from 1 to 14. The 1 position  
provides the most elongated, elliptical movement. Increasing the ramp position, changes the  
vertical angle of the ellipse which causes an upward movement in your stride path and works  
different muscle groups in your lower body. As you press the or key, the number that appears  
in the display indicates the ramp setting.  
Enter: Work out specific prompts which appear on the display need to be addressed and then  
“entered” into the unit’s memory by pressing the Enter key.  
Pause: To pause during your workout, press the Pause key. The display continues scanning your  
workout statistics. See Pausing Your Workout. To resume where you left off, press Pause again.  
Pause/Hold to Reset: Provides different options depending on the length of time you hold this key  
down and what “mode” you were in when you pressed it.  
While in a Course, you  
press Pause/Hold to Reset  
This is what happens...,  
for < 2 seconds  
You enter pause mode. See Pausing Your Workout.  
for 2 to 4 seconds  
You exit the course and enter the cool down mode. See  
Cooling Down After a Workout.  
for > 4 seconds  
You exit the course and FINAL flashes on the display. A  
summary of your workout appears in sequence: Time,  
Total Strides, and Calories (Heart Rate appears if a valid  
heart rate is detected). After the FINAL workout statistics  
are scanned several times, the display returns to the  
Precor banner.  
From Pause mode, you  
press Pause/Hold to Reset  
This is what happens...,  
for < 2 seconds  
You return to the course and can continue working out.  
Note that if you pause for more than 10 minutes the  
system resets to the Precor banner.  
for 2 to 4 seconds  
for > 4 seconds  
You exit the course and enter the cool down mode. See  
Cooling Down After a Workout.  
You exit the course and FINAL flashes on the display. See  
the explanation above.  
If paused during cool down,  
press Pause/Hold to Reset  
This is what happens...,  
for < 2 seconds  
for > 2 seconds  
You return to cool down mode.  
The display flashes FINAL and a summary of your workout  
statistics is displayed. Then, the display reverts to the  
Precor banner.  
Quick Start: Pressing Quick Start at the scrolling “PRECOR EFX5.21Si..., Workout Smarter” banner or  
during any of the setup prompts accesses Manual mode. A default weight of 150 lbs (68 kg) is used to  
calculate the total caloric burn. (Refer to Using the Quick Start Feature and Using Manual Mode.)  
page 8  
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Scan/Hold: Scanning occurs automatically in all courses except Manual mode.  
•
In Manual mode, Scan/Hold lets you select the feature that you want to appear on the display.  
When the indicator light is next to the feature you want displayed, press Scan/Hold. The  
feature remains displayed until you press Scan/Hold again.  
•
In other courses, pressing the Scan/Hold key, when the course profile is being displayed,  
activates the scan function. Each feature is displayed sequentially and then, the course profile  
reappears. If the Scan/Hold key is pressed during a scan, the highlighted feature is selected  
and displayed. After the course profile cycles through, the one feature you selected returns to  
the display. To return to scanning all the features, you need to press the Scan/Hold key again.  
(Note that Heart Rate only appears if you are using the Precor Heart Rate Option.)  
Resistance  
: The or keys change the resistance by changing the force applied against your  
stride which decreases/increases your degree of effort. As you change the resistance, the display  
indicates the resistance setting (1 through 20). Because of the EFX’s unique design, two different  
options exist to increase your level of effort:  
•
•
decreasing the resistance and increasing the strides per minute.  
increasing the resistance and keeping the same strides per minute.  
Note: Your work effort can also be affected by the Cross Ramp keys.  
Customizing the Display  
The EFX can display weight in either pounds or kilograms. You can also set the display’s message  
scrolling speed. Note that the EFX will retain your selection even when it is turned 0 (OFF) and  
unplugged. You can change your selection at any time by repeating the following steps:  
1. Start at the banner “PRECOR EFX5.21Si..., Workout Smarter” and press the Pause key.  
Then, within 1 second, initiate the following key sequence: Quick Start, Resistance , and  
Resistance  
.
Note: Each key press must occur within 4 seconds of the previous key press or the Precor  
banner reappears and you have to begin again.  
2. A prompt (either U.S. Standard or Metric Units) appears.  
3. Any or key lets you alternate between the prompts. Make your selection by pressing  
Enter while one of the prompts is scrolling past.  
5. Adjust the message scrolling speed by pressing any or key. The key causes the  
message to scroll faster across the display. Press Enter to select a specific scrolling speed.  
The display returns to the Precor banner.  
page 9  
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Working Out on the EFX  
4
Before using your EFX, we recommend that you follow these instructions and go through a  
preliminary demonstration of the unit.  
When using the EFX, follow these general guidelines:  
•
•
•
Before and after a workout, gently stretch your lower body and back to help prevent stiffness  
or soreness.  
At the beginning of a workout, take several minutes to bring your heart rate into your training  
zone, shown in Diagram 13 on page 21.  
After your workout, walk slowly for several minutes to cool down your body and lower your  
heart rate. See Cooling Down After Your Workout.  
A variety of exercise options are available on the EFX. The course profiles shown on the display  
console label provide workouts from manual mode to customized courses all with heart rate  
TM  
interactive capability. (To use the Smart Rate and Heart Rate features, you will need to purchase  
and install the Precor Heart Rate Option.)  
As you workout, keep in mind that because of the EFX’s unique design, you have several ways of  
increasing your work effort:  
Quick Steps to Working Out  
•
•
•
decreasing the resistance and increasing the strides per minute.  
increasing the resistance and keeping the same strides per minute.  
increasing both the resistance and ramp settings and maintaining your stride rate.  
To work out on the EFX, take the following steps:  
TM  
1
Put on chest strap (Available with the  
purchase of the Precor Heart Rate Option).  
1. For Smart Rate or your Heart Rate to appear on the display, the heart rate receiver must be  
installed in the display console and you need to wear the POLAR® chest strap. Refer to  
Wearing the Chest Strap Transmitter to learn how to properly use the chest strap.  
2
3
Remove the locking pin.  
Turn I (ON) the EFX.  
2. Locate the locking pin that secures the roller arm to the ramp. Pull firmly on the locking pin to  
slide it out of the roller arm.  
3. Locate the I/0 switch at the rear of the unit and turn it to I (ON). The Precor banner, “PRECOR  
EFX5.21Si..., Workout Smarter,” scrolls across the display console.  
4
5
Hold onto the handrails and step  
carefully into the foot pedals.  
4. Face the display console and hold onto the handrails as you place your feet into the foot  
pedals. Notice that when the foot pedals move, the weight prompt appears.  
Important: To access Manual mode, press Quick Start. A default weight of 150 lbs (68 kg) is used  
for calculating the Calories display. Refer to Using the Quick Start Feature.  
Enter weight or press Quick Start.  
5. If you do not use Quick Start, press any or key to change the weight. (The weight  
increases and decreases in 5-pound or 2 kilogram increments.) To increase the accuracy of  
the calorie count, select a weight that is closest to your actual weight. Press Enter.  
6. At the age prompt (which only appears if you are wearing the POLAR® chest strap), use any  
6
7
Enter Age.  
or key to display your age and then, press Enter.  
Select Course.  
7. Choose your workout mode either Manual (MANL), or one of the programs: CrossTraining  
(XTR), Gluteals (GLT), Interval (INTV), Heart Rate Course (HRC), Weight Loss (WTLS),  
Random (RAND), Custom 1 (CST1), or Custom 2 (CST2) modes. Press the or key until  
you see the desired mode or course number appear on the display, then press Enter.  
Use the optional Smart RateTM and  
Heart Rate displays to keep your  
heart rate in your target zone:  
cardiovascular or weight loss.  
Note: Refer to the label on the display console. This label provides information about the  
courses and illustrates the course profiles. HRC appears only if the Precor Heart Rate Option  
is installed.  
Important: Before working out, review the information in this manual regarding the different  
EFX programs and their operation. Refer to pages 12 through 16.  
page 10  
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8
Start working out.  
8. Depending on the course you select, you may be prompted to answer more questions before  
or during your workout. Hold onto the handrails while you workout.  
To pause during your workout session before finishing the selected program, press the Pause  
key. Refer to the Pause/Hold to Reset key or see Pausing Your Workout or Ending Your  
Workout for more information.  
(PAUSE)  
Important: Do not hold the Pause key down for more than 4 seconds because you will  
inadvertently reset the display to the FINAL statistics scan and return to the scrolling banner.  
9
End workout.  
9. When you are finished exercising, review your workout results. Refer to Ending Your Workout.  
(Cool down)  
Note: Always allow yourself a cool-down period before ending your workout. Cooling down  
after your workout helps reduce muscle stiffness and soreness by transporting excess lactic  
acid out of the working muscles. It also helps your heart rate return to its normal (non-  
exercising) state. The EFX provides a 5-minute cool-down period at the end of its program  
courses. To exit the course and access the cool down mode, hold the Pause key down for 2 to  
4 seconds. A prompt appears, indicating that you are in cool down.  
10  
11  
Review workout statistics.  
10. When you have completed the 5-minute cool-down, FINAL flashes on the display. A summary of  
your workout Time, Total Strides, Calories and Heart Rate (optional) appears in sequence.  
After the FINAL workout statistics are scanned, the display returns to the Precor banner.  
(Press Hold to Reset)  
Note: You can exit the cool down mode prematurely by pressing Pause/Hold to Reset for 2 to  
4 seconds. Refer to Cooling Down After Your Workout.  
Turn OFF the EFX.  
Secure the EFX with the locking pin.  
11. If you will not be using the EFX for awhile, turn it 0 (OFF). Be sure to secure the roller arm by  
inserting the locking pin.  
Using the Quick Start Feature  
CAUTION: If the ramp’s incline was not at zero  
when you pressed the Quick Start key, it  
automatically returns to zero. Hold onto the  
handrails while the ramp is moving.  
The Quick Start feature on the EFX allows you to bypass the setup prompts to quickly access  
Manual mode. The weight setting defaults to 150 pounds (68 kg) so all calorie calculations and  
their associated displays are based on a body weight of 150 pounds (68 kg). The Smart Rate  
TM  
display does not appear when you use the Quick Start key.  
Note: Any prompts that appear after the weight prompt require your input before you can proceed.  
You can press Quick Start at any prompt and access Manual mode. However, Quick Start is  
disabled once you enter a program and begin your workout.  
Pausing Your Workout  
You can pause any time during your workout or cool down period. Use this feature to rest or take a  
short break. To pause while working out, press the Pause key. The display continues scanning and a  
scrolling prompt reminds you that you are in Pause mode. You can remain in Pause mode for up to  
10 minutes before the display presents your FINAL workout statistics and resets to the Precor banner.  
To resume a workout, press Pause again. Hold the handrail when you step onto the foot pedals.  
Your workout statistics continue from where you left off.  
Since two functions exist (Pause and Hold to Reset) on one key, the longer you press and hold the  
key affects what function will be performed. Please refer to page 8, Keys on the Display Console to  
view a chart of the Pause/Hold to Reset key functions.  
page 11  
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Cooling Down After a Workout  
Cooling down after your workout is important because it helps reduce muscle stiffness and  
soreness by transporting excess lactic acid out of the working muscles. It also provides a smooth  
transition that allows your heart rate to return to its normal (non-exercising) state.  
The EFX provides a 5-minute cool-down period that can be accessed from any program by pressing  
the Hold to Reset key for 2 to 4 seconds. A prompt appears, indicating that you are in cool down.  
Important: Do not press the Hold to Reset key down beyond the scrolling cool down message  
because you will inadvertently reset the display to the Precor banner. Refer to the Pause/Hold to  
Reset key function on page 8.  
During your cool down, the displays on the console continue to appear. The Time display counts  
down, so you know how much time is remaining in cool down. It is recommended that you always  
incorporate a cool down period into your workout. This helps your heart rate to return to a normal  
rhythm. When you complete the 5-minute course, your FINAL statistics appear and the display  
returns to the Precor banner.  
The following chart explains the Pause/Hold to Reset key’s functions within cool down.  
If paused during cool down,  
press Pause/Hold to Reset  
This is what happens...,  
for < 2 seconds  
for > 2 seconds  
You return to cool down mode.  
The display flashes “FINAL” and a summary of your  
workout statistics appears. Then, the display reverts to the  
Precor banner.  
Ending Your Workout  
To end your workout, you can simply step off of the foot pedals. The display will automatically  
return to the Precor banner after 10 minutes.  
You can also press Hold to Reset for a few seconds (refer to Pause/Hold to Reset key on page 8)  
to access a FINAL scan of the workout statistics. The Precor banner appears. Turn 0 (OFF) the  
machine and secure the roller arm using the locking pin.  
Important: It is highly recommended that you go through a cool-down period prior to ending your  
workout. See Cooling Down After a Workout above.  
Inserting the Locking Pin  
CAUTION: Always secure the EFX with the  
locking pin when it is not in use. Do not allow  
children to play on the EFX. Children should  
always be supervised when in the same room  
as the EFX.  
To secure the EFX5.21si after your workout or when you leave it for any length of time:  
1. Position the ramp at level 1 and locate the locking pin that is attached to the ramp. Note that a  
lanyard is attached to one end of the locking pin.  
2. If necessary, remove the locking pin from the ramp and insert it into the roller arm. Position  
the locking pin so that you insert it from the outside edge of the ramp toward the inside edge.  
3. Firmly slide the locking pin through the holes in the roller arm. Be sure that the locking pin is  
all the way through roller arm.  
4. Gently move the roller arm to make sure that it is secure.  
Using Manual Mode  
Manual mode lets you use the EFX for an indefinite period of time while controlling the resistance and  
ramp settings.  
page 12  
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You can choose the Manual course program in two different ways:  
•
pressing Quick Start at any of the setup prompts displays the manual course. The weight  
setting defaults to 150 pounds (68 kg) so all calorie calculations and their associated displays  
are based on a body weight of 150 pounds (68 kg). The Smart Rate displays do not work  
when you use Quick Start. For more information, refer to Using the Quick Start Feature.  
•
entering your weight, age, and selecting the “MANL” course. At your next workout (if no one  
else has used the machine), tap Enter three times to access this same program.  
When you choose the Manual course, the display continuously scans through the features unless  
you press the Scan/Hold key. The Resistance or keys change the resistance and the Cross  
Ramp or keys affect the elliptical orbit of the foot pedals.  
Important: To access cool down from Manual mode, you need to press and hold Pause for 3  
seconds. Remove pressure from the key while the cool down message is scrolling on the display.  
Using a Program Course  
To use one of the program courses, follow the instructions below. Remember, when you press any  
keys on the display console, hold onto the handrail to maintain your balance.  
The EFX is equipped with several preprogrammed courses that can vary in ramp settings. No  
course, except WTLS, HRC, and CST1 and CST 2, is limited in its duration so you need to press the  
Hold to Reset key to access the cool down mode and end your workout. Refer to the label on the  
display console for a representation of the course profiles.  
The following briefly explains the purpose for each program:  
XTR  
Use this course to provide greater overall muscle tone to the widest range of your lower-  
body muscle groups. When you are comfortable with the movement of the EFX try both  
forward and backward strides throughout your workout. Reverse motion increases  
muscle tone in your hamstrings, quadriceps, and calf muscles.  
GLT  
A workout utilizing higher ramp settings which provide a more circular elliptical path  
which increases your leg extension and concentrates the most muscle tone toward your  
upper legs and buttocks.  
Other programs provided, but discussed in another section include:  
INTV  
The Interval course on the EFX lets you set the course duration, resistance, and ramp settings  
for 2-minute rest, 2-minute work intervals. See Changing the Interval Course Profile.  
HRC  
With the optional receiver installed in the display console and the POLAR® chest strap,  
you can utilize this course to its fullest extent. The EFX automatically sets the resistance  
to help keep you in the cardiovascular zone. For more information, refer to Using the EFX  
Heart Rate Control Course.  
WTLS  
Similar to the interval course, this course provides a 28-minute course (4-minute rest  
and 4-minute work intervals) that maximizes your weight loss results. See Using the  
Weight Loss Program.  
CST1  
CST2  
Provides a course where you determine the resistance and ramp settings while you work  
out. Once you complete the course, it is stored in the system’s memory for future use.  
Provides a second custom course. See Creating Custom Courses.  
RAND The course profile is different each time this course is selected.  
To use a Program course, follow the steps in Working Out on the EFX and add the following variation.  
•
At the course prompt, enter a course name or number (refer to page 13).  
Note: If you do not press Enter to select a course, after 10 seconds the prompt “PRESS  
ENTER TO BEGIN” appears. This prompt continues to scroll across the display every few  
seconds until Enter is pressed.  
In several of the program courses, the ramp level is preset, but you can adjust either the ramp or  
resistance settings any time during your workout by pressing the appropriate or keys.  
page 13  
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Changing the Interval Course Profile  
Interval training provides numerous benefits. Since interval training segments the workout into  
smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies  
have shown that it is a more efficient method for achieving aerobic benefits—you start seeing  
improved cardiovascular fitness much sooner with less effort. Studies also show that people who  
interval train are more likely to stick with their fitness program.  
The interval course on the EFX lets you set the course intervals according to your training regimen.  
It alternates between 2-minutes of “Rest” and 2-minutes of “Work.” During the Rest interval, you  
can set a lower ramp and resistance and/or stride slowly; during the Work interval, you can quicken  
your pace, set a higher resistance and/or higher ramp level. Once you set the first rest and work  
interval, the software takes over, repeating the intervals throughout the course until you press the  
Pause or Hold to Reset key. Refer to page 8 for more information.  
At any point during the workout, you can change the settings of the current interval. For example, if  
a “6” ramp setting and “5” resistance setting causes more effort than you prefer during a Work  
interval, simply use the Cross Ramp key and/or the Resistance key to change the settings. The  
software remembers the new settings for the next Work interval.  
If you have purchased the Precor Heart Rate Option and installed the heart rate receiver, you can  
monitor your workout using the Smart Rate and Heart Rate displays.  
Below are some suggestions that may help you incorporate the Interval mode into your workout:  
•
If you are starting an exercise program, the Interval mode option can help you increase your  
workload gradually. For example, in the beginning, you may simply want to specify the same  
resistance and ramp level for both Work and Rest intervals. Then, to increase your effort level,  
change to a higher resistance and/or ramp setting for your Work interval.  
•
If you are training with the goal of maintaining a constant pace when on level ground or grade,  
specify the same resistance for both Work and Rest intervals. Then, gradually increase the  
ramp during the Work interval while you maintain a constant pace.  
To use the interval course, follow the steps in Working Out on Your EFX. At the course prompt, use  
the keys to display “INTV,” and press Enter.  
To set the interval for the course, take the following steps:  
1. When you see “ENTER REST RESISTANCE & RAMP LEVEL” scroll across the display, press  
the Resistance key until you reach a comfortable level. Press the Cross Ramp or key to  
specify an appropriate level. When the desired resistance and ramp level are displayed, simply  
continue working out—you do not need to press Enter.  
Once you program your desired Rest settings, the EFX returns to it at the beginning of each  
Rest interval, until you change the settings, or end your workout.  
2. When “ENTER WORK RESISTANCE & RAMP LEVEL” scrolls across the display, specify your  
work resistance (1 through 20) and ramp level (1 to 14). With one hand on the handrail, use  
the other hand to select the appropriate settings.  
Each rest and work interval lasts 2-minutes. The display automatically counts down to the next interval.  
To exit the interval course, press and hold the Hold to Reset key for 3 seconds. Refer to Cooling  
Down After a Workout.  
page 14  
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Using the Weight Loss Program  
The Precor Weight Loss Program incorporates the latest findings on fat-burning and weight loss  
through exercise. It is based on research at the world-renowned Cooper Institute for Aerobics  
Research. The Weight Loss Program is designed to help you burn the most fat during a 28-minute  
workout, while minimizing the risk of discomfort and injury. Performed three or four times a week,  
the weight loss mode can help you reach your ideal weight and fitness level quickly and efficiently.  
The Weight Loss Program is similar to the interval course on your EFX. The Weight Loss Program  
provides a 28-minute workout with resistance preset to a minimum level for the 4-minute rest  
interval and a maximum level for the 4-minute work interval.  
You can use the Weight Loss course without the Precor Heart Rate Option, but you need to check  
and monitor your pulse during and at the end of your workout. If you purchased the Precor Heart  
Rate Option and have installed the receiver and are wearing the POLAR® chest strap, you can  
monitor your heart rate through the Smart Rate and Heart Rate displays. For the ideal “weight loss”  
range, your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It  
should never exceed 80% of your maximum aerobic heart rate or go above your training zone.  
Refer to Diagram 13 on page 21 for your appropriate training zone.  
Important: If you use the Precor Heart Rate Option, you can adjust the rest or work intervals if your  
heart rate is above or below the recommended zones for your age. In the Weight Loss Course, try  
to maintain your heart rate at the lower end, 55% of maximum heart rate, while in the “rest”  
intervals and keep it at 70% of maximum heart rate while in the “work” intervals. With or without  
the Precor Heart Rate Option, to maximum efficiency, be sure to maintain a constant stride rate  
above 100 strides per minute.  
You can adjust the resistance during any interval segment. However, changing the resistance will  
change the effectiveness of your weight loss program. The EFX display alerts you of an upcoming  
interval change by replacing the course profile with a count down. The interval changes from rest  
to work (or vice versa) at the end of the count down.  
CAUTION: If you are unsure about your level  
of fitness, start at a low resistance. Do not  
increase your stride rate beyond 150 strides  
per minute. Remember, always consult your  
physician before beginning any new exercise  
routine.  
To use the Weight Loss mode, follow the steps found in the section titled Working Out on Your  
EFX. When the display console prompts you to select a course, use the or keys to select  
“WTLS” and then, press Enter.  
Note: Be sure to enter your correct weight at the Weight prompt to keep calorie count display accurate.  
If you wish to continue the weight loss program at the end of the 28-minute period, press any  
key while the prompt “Press Up to Continue” scrolls across the display. The resistance remains  
constant and the preset 4-minute rest and work intervals continue to repeat until you press the  
Pause/Hold to Reset key (see page 8). If you want to adjust the resistance, press the Resistance  
or key until the desired resistance appears in the display.  
page 15  
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Creating Custom Courses  
You can program the EFX and create your own course profiles using the two custom courses  
(“CST1” and “CST2”). Programming the 1-hour maximum course is easy. You just create the  
custom courses as you work out by determining the resistance and ramp level for each segment on  
the display. Resistance and ramp settings can be saved when you press the Pause key or end the  
1-hour course. Once you complete your workout, the course can be stored in memory (CST1 or  
CST2) and automatically recalled at the Course prompt.  
To create a custom course, follow the steps in Working Out on the EFX and add the following  
variation.  
1. At the course prompt, choose your custom course: either “CST1” or “CST2” by pressing the  
or keys until you see the desired course. Press Enter to select it.  
Note: The following instructions assume that you are programming a new custom course.  
However, if you want to use the existing custom course, move the foot pedals to begin your  
workout and don’t change the resistance or ramp settings.  
2. As you move through the course, you can continue to change the course profile by using the  
Resistance and Cross Ramp  
keys. These keys affect the segment that is blinking. You  
cannot “go back” to a segment once you move beyond it. However, you can pause by  
pressing the Pause key. The following prompt appears and scrolls across the display:  
“COURSE CHANGED,... UP TO SAVE DOWN TO CONTINUE”— pressing any key saves the  
course profile up to the point where you stopped (the blinking segment) and deletes any  
“unused” portion of a previous course.  
Note: You must program at least one segment before your new course can be saved  
otherwise the software reverts back to the previously existing course.  
3. If you attempt to program the course profile past the maximum duration, the prompt, “END  
COURSE” appears and scrolls across the display. A 5-minute cool down automatically begins.  
4. Save your changes by pressing any key. Once you save your custom course, you can work  
out and use the same course over and over by entering the associated custom course  
number. The EFX can store two custom courses.  
Deleting Custom Courses  
If you press and hold the Pause key (for about 1 second) while the blinking segment appears at the  
beginning of the custom course, the entire course is deleted and a flat course profile appears. You  
can begin re-programming the course profile as you workout.  
Important: You cannot retrieve a custom course once you have deleted it.  
page 16  
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Using the Precor Heart Rate Option  
5
The Precor Heart Rate Interactive System has many unique features. When you use the Precor  
Heart Rate Option and have the optional heart rate receiver installed in the display console, your  
heart rate can appear on the display. The Smart Rate and Heart Rate displays simplify the  
correlation between heart rate and exercise. You don’t have to stop concentrating on your workout  
to find your pulse anymore. It is displayed right in front of you. When you use the Heart Rate  
Control Course, the EFX software monitors and maintains your heart rate in the target zone best  
suited for your specific needs.  
TM  
When you maintain your heart rate between 70% and 85% of your maximum aerobic heart  
rate, you are improving your overall cardiovascular/cardiorespiratory fitness level. If you maintain  
your heart rate between 55% and 70% of your maximum aerobic heart rate, you are burning  
enough calories that, when continued on a regular basis for 30 minutes or more, provides the  
greatest fat-burning (weight loss) benefits. Before you use the chest strap transmitter, please study  
this section thoroughly. Included in this section are the following:  
•
•
wearing the chest strap transmitter  
•
•
using the Heart Rate Control Course (HRC)  
correcting inconsistent heart rate readings  
utilizing the heart rate interactive system  
Important: If you do not use the Precor Heart Rate Option and the optional heart rate receiver  
according to the guidelines found in this manual, you could jeopardize the accuracy of your heart  
rate readings or void the Precor limited warranty.  
Wearing the Chest Strap Transmitter  
The Precor Heart Rate Option is a completely wireless system. A built-in receiver displays continual  
feedback about your heart rate when you wear the transmitter strap around your chest. No bulky  
wires or cables interfere with your movements.  
The wireless chest strap contains the electrodes that transmit your heart rate (pulse) to the  
receiver. To get an accurate reading, the electrodes need to be moist and in direct contact with  
your skin. Be sure to wear the chest strap underneath your clothing.  
Take the following steps to put on the chest strap:  
Diagram 9  
Determine proper  
length  
1. Determine the length of the strap by wrapping it around your  
chest. Without stretching the strap, check the distance  
between the two ends of the strap. For a snug fit, the ends of  
the strap should be about 6 inches (15 cm) apart. See  
Diagram 9. Adjust the tightness of the chest strap by sliding  
6 in.  
(15 cm)  
the buckle along the strap.  
2. Remove the strap from around your chest and carefully  
dampen the electrode strips with the electrolyte spray or tap  
water as shown in Diagram 10. Do not use deionized water.  
To function properly, the electrodes need the salts and  
minerals found in non-purified water. Once you begin your  
workout, your perspiration keeps the electrodes moist.  
Diagram 10  
Moisten electrodes.  
If needed, use the  
spray included with  
the Precor Heart  
Rate Option.  
Diagram 11  
Buckle chest strap  
3. Buckle the strap around your chest. The strap should feel  
snug, not restrictive. Make sure that the transmitter lies  
horizontally across your chest and is centered in the middle  
of your chest. See Diagram 11.  
With the proper adjustment of  
the chest strap, you are ready to  
begin using the Precor Heart  
Rate Option.  
page 17  
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Utilizing the Heart Rate Interactive Capabilities  
You can make each program on the EFX a heart rate interactive course by monitoring and  
maintaining your heart rate in the Smart Rate zone best suited for your specific needs. You can  
access Smart Rate only if the optional heart rate receiver is installed in your unit and you wear the  
Precor chest strap. The Smart Rate indicator lights do not appear when you use Quick Start.  
Before using the Heart Rate capabilities on the EFX, take time to read the following guidelines.  
CAUTION: Keep in mind that the “ Heart Rate”  
or “ Training” zones are approximations.  
Always check with your physician to learn  
what the appropriate heart rate is for your  
level of fitness.  
•
Consult with your physician before engaging in any vigorous exercise. Do not use the Heart  
Rate Control Course until authorized by your physician.  
•
•
Slow down and stop immediately if you experience any pain or abnormal symptoms.  
Gently stretch you lower body and back before and after working out to help prevent stiffness  
or soreness.  
•
Know your heart rate (pulse) and your physician-recommended heart rate training zone.  
Individual heart rates vary according to several physiological factors and may not correspond  
directly with the diagrams and tables provided.  
•
•
•
•
You should not use the Heart Rate capabilities if you are taking any medications that either  
speed up or slow down your heart rate.  
Always face forward on your EFX and use the handrails for balance. Try not to use the  
handrails to support your weight.  
Keep in mind that you are working with very sensitive equipment and upper body movement  
should be kept to a minimum.  
After putting on the chest strap, be sure that the EFX is I (ON) and position yourself on the  
foot pedals facing the display console for a minimum of 15 seconds. This allows the receiver  
in the console to acknowledge the presence of the transmitter.  
•
Remember to incorporate a cool-down period into your workout to help lower your heart rate  
and minimize muscle stiffness or soreness. Refer to Cooling Down After a Workout.  
Note: Refer to Precor Heart Rate Option — Safety Guidelines.  
Using the EFX Heart Rate Control Course  
The EFX Heart Rate Control Course has been designed from research conducted at the world-renowned  
Cooper Institute for Aerobics Research. The HRC program must be used in conjunction with the Precor  
Heart Rate Option. You can use the HRC program to maximize your aerobic workout. Once you start the  
program, select a ramp position that gives you the elliptical movement and workout that you want. The  
EFX software automatically adjusts the resistance (or prompts you to increase the strides per minute, if  
necessary) to keep your heart rate within the cardiovascular heart rate zone.  
Important: During your workout, you should strive to maintain a comfortable and constant stride  
rate above 100 spm. Otherwise the system will continually overcompensate and the resistance  
levels will be moving up or down more often.  
To use the course follow the steps in Working Out on the EFX and choose “HRC” at the course  
prompt. The following occurs:  
Note: You must wear the Precor chest strap to use the Heart Rate Control Course.  
CAUTION: Always check with your physician  
to learn what the appropriate heart rate is for  
your level of fitness. Do not push yourself  
beyond the recommended range.  
1. A prompt asks you to select a workout time. The software defaults to 20 minutes if no  
previous record exists. You can select a range of time between 5 and 99 minutes in 1-minute  
increments. Use the or keys to specify your workout time. Press Enter.  
2. A scrolling prompt appears to query you about your recommended heart rate zones. The  
upper limit of your target heart rate appears and scrolls across the display. Use the or  
keys if you wish to override the recommended heart rate. Press Enter. A chart showing the  
recommended heart rate zones can be found in Diagram 13 on page 21.  
page 18  
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3. Another scrolling prompt appears to ask you to verify your lower heart rate limit. Use the or  
keys if you wish to override the recommended heart rate. Press Enter.  
4. The software verifies that it detects the heart rate signal. Move the foot pedals to begin your  
workout. A 3-minute warm-up period helps get your heart rate into its target zone. The HRC  
program automatically takes over once your heart rate is in the target zone or the 3 minutes elapse.  
Note: If your heart rate cannot be detected or no heart rate is transmitted for more than  
3 minutes, the Heart Rate Control Course begins, but its operation is the same as manual  
mode. Every 30 seconds the program checks for a heart rate.  
5. The system automatically adjusts the resistance level to keep your heart rate within the target  
zone. If, during your workout, your heart rate falls outside of the target range, the system  
automatically overrides the resistance settings to bring your heart rate to within the target zone.  
Important: While using the HRC program, strive to maintain a constant stride rate (above 100  
spm) to get the best aerobic and cardiovascular workout. Use the Smart Rate display for  
visual cues to help keep your heart rate in its target zone.  
6. When you reach the time limit, the system automatically enters a cool-down period. You can  
change the resistance and ramp level by pressing the or keys.  
During your cool down, the displays on the console continue to appear. The Time display  
counts down, so you know how much time is remaining in cool down. It is recommended that  
you cool down for at least 3 minutes. This helps your heart rate to return to a normal rhythm.  
7. At the end of the cool down period, your FINAL workout statistics appear. The display returns  
to the Precor banner. Hold onto the handrails while you step off the EFX and turn it 0 (OFF).  
Refer to Pause/Hold to Reset key on page 8 for more information.  
Correcting Inconsistent Heart Rate Readings  
If you have purchased the Precor Heart Rate Option and the EFX cannot pick up your heart rate  
signal or messages appear on the display regarding heart rate errors, stop your workout and take  
the following steps:  
Important: Be sure that the optional heart rate receiver is installed in the display console. Also, review  
the information found in the Safety Information, Precor Heart Rate Option—Safety Guidelines.  
1. Make sure that the electrodes on the chest strap are moist and placed properly against your  
skin. Sometimes, due to body chemistry, the chest strap cannot successfully detect and  
transmit your heart rate. If this occurs, use the electrolyte spray that accompanies your Precor  
Heart Rate Option package. Follow the directions on the bottle. After spraying the electrode  
strips on the chest strap, check to be sure that the strap is comfortably tight around your  
chest and centered in the middle of your chest. Refer to Diagram 11 on page 17.  
2. Be sure that you are within 3 feet of the display console and facing toward it. Allow a few  
seconds for the receiver to display your heart rate on the display console.  
3. Make sure that the EFX is turned I (ON).  
If you have taken the steps above and still get erratic readings, you may need to replace the  
POLAR® chest strap.  
Most often, when the chest strap fails to transmit a heart rate signal, the cause is incorrect  
placement or conduction of the chest strap electrodes. If necessary, check with your local servicer,  
he or she has a chest strap/heart rate simulator that can test your equipment to make sure that it is  
operating properly.  
page 19  
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Getting the Most Out of Your Workout  
6
To help you get started in planning and carrying out your fitness program, this section provides  
some basic information on aerobic exercise—such as how hard you should work out, how long  
each session should be, and how often you need to exercise to benefit from a regular program.  
Diagram 12  
Muscles improved  
1.  
Trapezius  
2.  
Deltoid  
1
1
3.  
Pectorals  
2
4.  
Rhomboids  
3
4
5.  
Triceps  
5
7
10  
6
6.  
Biceps  
9
7.  
Latissimus Dorsi  
Forearm Flexors/Extensors  
Abdominals  
8
8.  
8
9.  
11  
12  
10.  
11.  
12.  
13.  
14.  
15.  
16.  
Erector Spinae  
Gluteals  
13  
Hip Flexors  
14  
Quadriceps  
Hamstrings  
Gastrocnemius/Soleus  
Peroneus Longus/Brevis  
15  
16  
16  
A workout on the EFX provides excellent and efficient cardiovascular conditioning, while strength-  
ening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 12  
indicate the muscles improved.  
To get the most out of each workout, a general understanding of the principles behind aerobic  
training is invaluable. The best source of information is your specialty fitness dealer. In addition to  
providing information on which exercise equipment is best for your individual needs, your fitness  
dealer can provide useful advice on training, technique, and exercise physiology. Your dealer can  
also recommend good books and audio/video tapes on these subjects.  
page 20  
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Diagram 13  
Training zones  
HEART RATE TRAINING ZONE  
200  
195  
190  
185  
180  
175  
170  
165  
200  
190  
180  
170  
160  
160  
160  
156  
155  
152  
124  
150  
148  
144  
145  
150  
140  
140  
136  
MAX.  
132  
RECOMMENDED TRAINING ZON1E28  
HEART  
RATE  
124  
101  
130  
120  
100  
90  
120  
97  
130  
116  
94  
127  
120  
117  
114  
111  
107  
104  
80% OF  
MAX.  
HEART  
RATE  
65% OF  
MAX.  
HEART  
RATE  
80  
70  
20  
25 30 35 40 45 50 55 60 65 70 75  
YOUR AGE  
How Hard Should I Exercise?  
Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard  
enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training  
zone depends on your age and level of fitness.  
Diagram 13 shows your recommended heart rate training zone, which is calculated using your age  
and your maximum aerobic heart rate. Your maximum aerobic heart rate is equal to 220 minus  
your age. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your  
optimum training zone is between 65% and 80% of your maximum heart rate. For efficient aerobic  
exercise, work only hard enough to keep your heart rate in this zone. You will obtain the greatest  
fat-burning benefits when you exercise within the optimum training zone.  
Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate  
rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improve-  
ment, exercise longer, not harder.  
Keep in mind that this zone is an approximation, to be used as a guideline—individual heart rates vary  
according to several physiological factors. To determine your training zone, find your age on the  
diagram, and then follow the vertical line to where it intersects with your heart rate’s “Recommended  
Training Zone.” For example, if you are 35 years old, your training zone is between 120 and 148 beats  
per minute. Remember this zone—it is the target zone you should try to maintain as you work out.  
If you do not have an accurate heart rate monitor, you can determine your heart rate by taking your  
pulse at a place that you can reach easily and comfortably while you exercise. Typical places for  
measuring heart rate are directly over the heart on the left side of the chest, on either side of the  
neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse,  
make sure that you use your index and middle fingers—not your thumb. Your thumb has a strong  
pulse which can affect your pulse rate reading.  
page 21  
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Once you locate your pulse, look at a clock with a second hand, and count the beats for six  
seconds. Multiply that number by 10 to determine the total number of beats per minute. For  
example, if you count 14 beats over six seconds, the total number of beats per minute is 140.  
Compare the total number of beats with your training zone as identified in Diagram 13. If neces-  
sary, increase or decrease your activity level to bring your heart rate into your training zone. You  
can regulate your work level (and heart rate) by changing resistance, stride rate, and ramp level.  
Remember—your heart rate is the definitive measure of how hard you are working.  
Regardless of your fitness level, avoid doing too much too soon. Striding too fast or choosing too  
high of an ramp level are common errors. Give yourself time to become familiar with your unit and  
to improve your fitness level. Then you can gradually change the resistance, stride rate, and ramp  
level to make your workouts more challenging.  
How Long Should I Exercise?  
The length of each exercise session depends on your fitness level. Exercise physiologists have  
determined that, to attain cardiovascular benefits from exercise, you should maintain your heart  
rate in its training zone for at least 15 minutes. This is in addition to your warm-up time, and does  
not include cool down. You should always allow several minutes to bring your heart rate into the  
training zone, by starting out slowly and gradually increasing work level. Similarly, use several  
minutes of light exercise after the workout to bring your heart rate down to near resting level.  
The higher your fitness level, the longer you should maintain your heart rate in the training zone  
(between 20 and 30 minutes). Beginners should always start slowly, and gradually bring their  
sessions up to 20 minutes or more.  
How Often Should I Exercise?  
Research indicates that aerobic sessions of 20 minutes or more should be done at least three to  
five times a week to obtain significant cardiovascular benefits. Most experts agree that sensible  
eating habits and regular aerobic exercise are the keys to weight control and fitness. A recent  
study, which tracked several subjects over a period of years, conclusively shows that exercise, not  
dieting, is the key factor to long-term weight loss.  
page 22  
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Maintaining the EFX  
7
The EFX requires little maintenance to keep it running smoothly and efficiently. However, the  
customer is responsible for the typical maintenance tasks such as, cleaning the unit. If you fail to  
maintain the EFX as described below, it could affect or void the Precor limited warranty.  
Cleaning the Equipment  
CAUTION: Turn OFF the EFX and disconnect  
the power cord before performing any  
maintenance tasks.  
Your Precor EFX relies on low friction for efficient operation. To keep the friction low, the unit must  
be as clean as possible. Before a workout, use a damp, soft, clean cloth and wipe along the inside  
portion of the ramps. This helps remove any dirt or dust that might affect the smooth operation of  
the ramp rollers. Vacuum the floor around and underneath the unit every week to prevent the  
accumulation of dust and dirt.  
To periodically clean the frame, display console, and foot pedals use a solution of mild soap and  
water and dampen a clean cloth. To clean the grooves on the foot pedals, use a soft nylon scrub  
brush. Never pour water or spray liquids on any part of the EFX. Allow the unit to dry completely  
before using it.  
CAUTION: Do not immerse any part of the  
chest strap. Do not spray or pour liquids on  
any part of the equipment.  
The Precor Heart Rate Option requires little maintenance beyond keeping it dust free and cleaning the  
chest strap with mild soap and water. Use a damp sponge or soft cloth to clean the POLAR chest  
strap. Dry the surface thoroughly with a clean towel. Do not use an abrasive cleaner on the strap.  
®
Storing the Chest Strap  
Store the chest strap transmitter in a place where dust and dirt cannot accumulate on it such as, a  
closet or drawer. Be sure to keep the chest strap protected from extremes in temperature. Do not  
store it in an area that may be exposed to temperatures below 32 degrees Fahrenheit.  
Accessing the Odometer and Software Version Numbers  
The EFX stores cumulative strides and also provides the software version code and part number. If  
you need to access this information, take the following steps:  
1. Start at the banner “PRECOR EFX5.21Si..., Workout Smarter” and press the Pause key. Then,  
within 1 second initiate the following key sequence: Resistance and Quick Start.  
Note: Each key press must occur within 4 seconds of the previous key press or the software  
returns to the Precor banner and you have to begin again.  
2. The cumulative number of strides completed to date scrolls across the display. Press any key  
and the software version code number and part number appears. Press another key to return  
to the scrolling banner.  
Power Cord Maintenance  
When the EFX is in use, ensure that the power supply cord is away from moving parts so that it  
cannot be damaged. If the EFX power supply cord is damaged, special tools are required to repair  
it. Contact an authorized Precor servicer or dealer at 1-800-4-PRECOR for qualified repair  
assistance and service.  
page 23  
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EFX Long Term Storage  
When the EFX is not in use, ensure that the power supply cord is unplugged from the wall outlet  
and is positioned so that it will not become damaged or interfere with other equipment or people.  
There are no special storage requirements for the EFX other than ensuring that it is kept free from  
dirt, moisture, or damage.  
Obtaining Service  
Do not attempt to service the EFX yourself except for maintenance tasks described in this manual.  
The EFX does not contain any user-serviceable parts or parts that require lubrication. For informa-  
tion about product operation or service, contact an authorized Precor dealer or a Precor Factory  
Authorized Service Company. To locate the dealer or service person nearest you, call  
1-800-4-PRECOR.  
To help the customer service representative expedite your call, have your serial number available.  
The serial number on the EFX is printed on a label located on the rear crossbar inside the rear  
casing. You will need a flashlight to locate it.  
EFX5.21Si  
Model number: ______________  
Serial number: _________________________  
If you have any questions regarding the unit. Use the model and serial numbers whenever you  
contact your Precor dealer or service person or visit our Web site at www.precor.com  
page 24  
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EFX5.21si Elliptical Fitness Crosstrainer  
featuring the Heart Rate Interactive System  
Specifications  
Length:  
76 inches (190 cm)  
Width:  
Handrails 30 inches (75 cm) at widest point  
63 inches (158 cm)  
Height:  
Power:  
Weight:  
50/60Hz 120v AC 2 Amps  
160 lbs (72 kg)  
Shipping weight:  
175 lbs (79 kg)  
Electronic Specifications  
Programs:  
Display Readouts:  
Manual  
Smart Rate*  
Ramp Level  
Resistance Level  
Time  
Crosstrainer  
Gluteals  
Random  
Interval (2 minute rest: 2 minute work)  
Heart Rate Course  
Weight Loss (28 minutes)  
Custom 1  
Strides per Minute  
Total Strides  
Calories  
Heart rate*  
Custom 2  
* requires that the Precor Heart Rate Option and  
optional receiver be installed in electronic console.  
To be activated, the chest strap/transmitter must  
be worn.  
R
Precor Incorporated  
P.O. Box 3004  
Bothell, WA USA 98041-3004  
Precor, “EFX Elliptical Fitness Crosstraining and logo,” “Workout Smarter,” and  
“M” are registered trademarks of Precor, Incorporated. “Cardiologic, “Smart Rate,”  
“CrossRamp,” and “Quick Start” are trademarks of Precor, Incorporated.  
© 1998 Precor Incorporated.  
P/N 38282-101  
8/98  
Specifications subject to change without notice.  
1-800-4-PRECOR, Precor Web Site: www.precor.com  
NOTICE:  
Precoriswidelyrecognizedforitsinnovative, awardwinningdesignsofexerciseequipment.  
PrecoraggressivelyseeksU.S.andforeignpatentsforboththemechanicalconstructionand  
thevisualaspectsofitsproductdesign. AnypartycontemplatingtheuseofPrecor’sproduct  
designs is hereby forewarned that Precor considers the unauthorized appropriation of its  
proprietary rights to be a very serious matter. Precor will vigorously pursue all unauthorized  
appropriation of its proprietary rights.  
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