ProForm PRO R10 Rower User Manual

Introduction and Member Care

Thank you for selecting the new PROFORM® PRO R10 rower. Rowing is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The PRO R10 rower is designed to let you enjoy this effective exercise in the convenience and privacy of your home.

⚠️ CAUTION: Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

Member Care Contact Information:

• United Kingdom: Call 0330 123 1045 (from Ireland: 053 92 36102). Website: iconsupport.eu. Email: csuk@iconeurope.com. Write to: ICON Health & Fitness, Ltd., Unit 4, Westgate Court, Silkwood Park, OSSETT, WF5 9TT, UNITED KINGDOM.
• Australia: Call 1800 993 770. Email: australiacc@iconfitness.com. Write to: ICON Health & Fitness, Inc., PO Box 635, WINSTON HILLS NSW 2153, AUSTRALIA.

For your benefit, read this manual carefully before you use the rower. If you have questions, note the product model number (PFRW98120-INT.0) and serial number before contacting ICON Health & Fitness.

Important Precautions

⚠️ WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on the rower before using the rower. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

1. It is the responsibility of the owner to ensure that all users of the rower are adequately informed of all precautions.
2. Keep children under age 16 and pets away from the rower at all times.
3. Consult your health care provider before beginning any exercise program. This is especially important for persons over age 35 or persons with pre-existing health problems.
4. Consult your health care provider before beginning or continuing any exercise program during pregnancy. Use the rower only as authorized by your health care provider.
5. The rower is not intended for use by persons with reduced physical, sensory, or mental capabilities or lack of experience and knowledge, unless they are given supervision or instruction about use of the rower by someone responsible for their safety.
6. Use the rower only as described in this manual.
7. The rower is intended for home use only. Do not use the rower in a commercial, rental, or institutional setting.
8. Keep the rower indoors, away from moisture and dust. Do not put the rower in a garage or covered patio or near water.
9. Place the rower on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is at least 2 ft. (0.6 m) of clearance around the rower.
10. Inspect and properly tighten all parts each time the rower is used. Replace any worn parts immediately. Use only manufacturer-supplied parts.
11. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the rower. Always wear athletic shoes for foot protection.
12. The rower should not be used by persons weighing more than 250 lbs. (115 kg).
13. Always keep your back straight while using the rower; do not arch your back.
14. Do not release the row bar while the strap is extended.
15. Over exercising may result in serious injury or death. If you feel faint, if you become short of breath, or if you experience pain while exercising, stop immediately and cool down.

Before You Begin

The PRO R10 rower is designed for effective cardiovascular fitness, endurance building, and toning in the convenience of your home.

Rower Dimensions: Length: 7 ft. 3 in. (221 cm), Width: 1 ft. 10 in. (56 cm), Weight: 106 lbs. (48 kg)

Part Identification Chart

This section identifies small parts needed for assembly, referencing key numbers from the PART LIST. Note: If a part is not in the hardware kit, check if it has been preassembled. Extra parts may be included.

Hardware Examples:

• M4 x 8mm Screw (104) - Quantity: 2
• M4 x 12mm Screw (105) - Quantity: 4
• M4 x 16mm Screw (68) - Quantity: 2
• M4 x 19mm Screw (69) - Quantity: 2
• M8 x 35mm Screw (82) - Quantity: 4
• M10 x 14mm Screw (61) - Quantity: 2

Assembly

Assembly requires two persons and the following tools: one Phillips screwdriver and one adjustable wrench. Do not use power tools to avoid damaging parts.

General Steps:

• Place all parts in a cleared area and remove packing materials.
• To register your product and activate your warranty (UK: iconsupport.eu; Australia: email or post details to contact address), you will need your receipt, name, address, telephone number, model number, and serial number.
• Remove and discard shipping tubes and hardware.
• With a second person, pull the Rail (2) outward and rotate the Stabilizer (3) downward.
• Attach the Stabilizer (3) to the Frame (1) with two M10 x 14mm Screws (61).
• Hold the Rail Handle (34), pull the Rail (2) outward, and rest it on the floor.
• Orient the Seat (23) and slide the Seat Carriage (5) onto the Rail (2).
• Slide the Seat (23) to the front of the Rail (2).
• Attach the Rear Stop (87) to the Rail (2) with two M4 x 8mm Screws (104).
• Attach the Rail Cap (38) to the Rail (2) with two M4 x 19mm Screws (69).
• With a second person holding the Console (75) near the Neck (76), connect the wires on the Console to the matching connectors on the Upright Wire (84) in the Neck. Ensure connectors snap into place. Avoid pinching wires.
• Attach the Console (75) to the Neck (76) with four M4 x 12mm Screws (105).
• Connect the Upright Wire (84) to the Main Wire (109).
• Attach the Upright (77) to the Frame (1) with four M8 x 35mm Screws (82).
• Loosen and remove the Knob (78) from the Upright (77).
• Identify and orient the Right and Left Upright Covers (80, 81). Press them together around the Upright (77) and attach with two M4 x 16mm Screws (68).
• Insert the Knob (78) into the Right Upright Cover (80) and tighten it into the Upright (77).
• Plug the Power Adapter (108) into the receptacle on the front of the rower.
• Ensure all parts are properly tightened. Place a mat beneath the rower to protect the floor.

How to Use the Rower

How to Plug in the Power Adapter

IMPORTANT: Allow the rower to warm to room temperature before plugging in the Power Adapter (A) if it has been exposed to cold temperatures, to prevent damage to the console.

Plug the Power Adapter (A) into the rower's receptacle, then into an appropriate outlet.

How to Adjust the Foot Pads

Sit on the seat and place feet in Foot Pads (B). Press Footrest Bracket (C), slide Foot Pad (B) to the desired position, and release Bracket so Tab (D) engages. Tighten the strap over your foot. Ensure both foot pads are in the same position.

How to Adjust the Console Viewing Angle

Hold the Neck (E), loosen Knob (F), raise or lower the Neck to the desired angle, and tighten the Knob. Do not hold or pull on the console.

How to Move the Rower in the Unfolded Position

Protect your floor. Stand behind the rower and lift the Rail (G) until it rolls on wheels. Move to the desired location and lower the Rail to the floor. Do not hold or pull on the console when moving.

Folding and Storing the Rower

How to Move the Rower in the Folded Position

Protect your floor. Fold the rower. Hold the Frame Handle (H), place your foot on a Stabilizer Foot (I), and tip the rower to roll on wheels. Move to the desired location and tip into storage position. Do not hold or pull on the console.

How to Fold and Store the Rower

The rower can be stored folded to conserve space. Store in a location where children cannot tip it. Unplug the power adapter for extended storage. To store, slide the Seat (J) to the rear of the Rail (G). Next, hold the Frame Handle (H) and Rail Handle (K), and tip the rower forward onto the Shields (L, M) and Storage Feet (N).

How to Row on the Rower

Sit on the seat, place feet in footrests, and adjust straps. Hold the row bar with an overhand grip.

Correct rowing form consists of three phases:

1. The CATCH: Slide the seat forward until knees are almost touching chest. Pull the row bar until hands are directly above feet.
2. The DRIVE: Push backward with legs. Lean back slightly at the hips, keeping your back straight. Pull the row bar toward your chest. Keep elbows outward.
3. The FINISH: Legs should be nearly straight. Continue to pull the row bar until hands are even with your chest.

After the finish phase, extend arms forward and pull the seat forward using your legs. Repeat with a smooth, fluid motion. Breathe normally; never hold your breath.

Using the Console

Console Diagram

Features of the Console

The console offers advanced features for effective workouts, including wireless technology for iFIT connectivity. iFIT provides access to a workout library, custom workout creation, and results tracking. The console also offers featured workouts that automatically control resistance. In manual mode, resistance can be adjusted manually. The console displays continuous exercise feedback and can measure heart rate with a compatible monitor.

How to Turn On the Console

Touch the screen or press any button on the console after plugging in the power adapter. It may take a few moments for the console to be ready.

How to Turn Off the Console

The console will pause if the row bar does not move for several seconds. It will turn off if the row bar does not move for several minutes, the screen is not touched, and buttons are not pressed. Unplug the power adapter when finished exercising to prevent premature wear of electrical components.

How to Use the Touch Screen

The console features a full-color touch screen similar to other tablets. Swipe or flick to navigate. To type: touch text box, use keyboard (ABC for letters, ?123 for numbers, ⬆️ for capital, ↩️ for clear last character).

Setting Up the Console

Before first use, set up the console:

1. Connect to your wireless network: Follow on-screen prompts.
2. Customize settings: Set time zone and other preferences.
3. Log into or create an iFIT account: Follow prompts to log in or create an account.
4. Check for firmware updates: Navigate to Menu (☰) ➔ Settings ➔ Maintenance ➔ Update. Firmware updates improve the user experience; new features may not be in the manual.

The console is now ready for workouts. Refer to subsequent pages for manual mode, featured workouts, draw-your-own-map workouts, and iFIT workouts.

Note: Remove any protective plastic sheet from the screen.

How to Use the Manual Mode

1. Turn on the console.
2. Select the home screen.
3. Adjust resistance: Touch 'Manual Start' and row. Use numbered buttons, increase/decrease buttons, or on-screen sliders to change resistance. Note: Resistance adjustment may take a moment.
4. Follow progress: View workout information on different display modes. Swipe up for full screen, down for displays. Touch displays for more options. Adjust volume using side buttons. Pause by touching screen and selecting 'pause' or stopping rowing. Resume by touching 'start' or resuming rowing. End workout by pausing and following prompts.
5. Wear a compatible heart rate monitor if desired. The console connects automatically to Bluetooth® Smart monitors.
6. Turn off the console when finished.

How to Use a Featured Workout

Requires a wireless network connection.

1. Turn on the console.
2. Select the home screen or workout library (Browse button).
3. Select a workout: Touch desired workout button. Scroll if needed. Featured workouts change periodically; add favorites (❤️ symbol) if logged into iFIT.
4. Start the workout: Touch 'Start Workout'. Workouts may include iFIT coach videos, route maps, target speed prompts, and automatic resistance adjustments. Manual resistance overrides can be followed by 'Follow Trainer' or adjusted with smart adjust.

Important Notes: Calorie goals are estimates. Active pulse feature adjusts intensity based on heart rate. Pause/end workout as needed. A workout summary appears upon completion.

5. Wear headphones if desired. Connect via Bluetooth.
6. Wear a compatible heart rate monitor.
7. Turn off the console when finished.

How to Create a Draw-Your-Own-Map Workout

1. Turn on the console.
2. Select a draw-your-own-map workout (Create button).
3. Draw your map: Navigate on the map, touch to add start and end points. Options include 'Close Loop' or 'Out & Back', and 'snap to road'. Use 'Undo' for mistakes. The screen displays elevation and distance statistics.
4. Save your workout: Touch options to save, enter title/description.
5. Start the workout: Touch 'Start Workout'. Functions like a featured workout.
6. Wear a compatible heart rate monitor if desired.
7. Turn off the console when finished.

How to Use an iFIT Workout

Requires iFIT account login and wireless network connection.

1. Turn on the console.
2. Select the home screen.
3. Log in to your iFIT account: Use menu (☰) ➔ Log in. Switch users via Menu ➔ Settings ➔ Manage Accounts.
4. Select an iFIT workout: From home screen or workout library (Browse). Search library with magnifying glass (?). Workouts show overview (duration, calories). Mark as favorite (❤️) or schedule.
5. Schedule an iFIT workout: View overview, touch 'Schedule', select date. Scheduled workouts appear on the home screen.

To create a favorite list: View workout, touch favorites (❤️). View favorites via Workout Library ➔ My List.

7. Start the workout.
8. Wear headphones if desired.
9. Wear a compatible heart rate monitor if desired.
10. Turn off the console when finished.

For more information about iFIT, go to iFIT.com.

The Optional Heart Rate Monitor

An optional heart rate monitor helps achieve best results by maintaining proper heart rate during workouts. It enables continuous monitoring for fitness goals. Compatible with all Bluetooth® Smart heart rate monitors. Purchase information is on the front cover.

How to Change Console Settings

IMPORTANT: Firmware updates improve the exercise experience. New features may not be in this manual. Explore the console to learn new settings.

1. Select the settings main menu: Turn on console, select home screen, then Menu (☰) ➔ Settings.
2. Navigate menus: Swipe to scroll. Menus include Account (My Profile, In Workout, Manage Accounts), Equipment (Info, Settings, Maintenance, Wi-Fi), and About (Legal).
3. Customize workout settings: Touch 'In Workout' to enable features like 'active pulse' (scales intensity based on heart rate).
4. Customize unit of measurement and other settings: Touch 'Equipment Info' or 'Equipment Settings'.
5. View machine information or console app information: Touch 'Equipment Info' ➔ 'Machine Info' or 'App Info'.
6. Update the console firmware: Touch 'Maintenance' ➔ 'Update' to check for updates via wireless network. Do not turn off the console during updates.

The update process will show progress and the console will restart. If issues occur, unplug and replug the power adapter.

How to Connect to a Wireless Network

Required for iFIT workouts and other features.

1. Select the home screen.
2. Select the wireless network menu: Menu (☰) ➔ Wi-Fi.
3. Enable Wi-Fi: Ensure Wi-Fi is enabled.
4. Set up and manage a wireless network connection: Select your network (SSID) from the list. You will need your network name and password. Follow prompts to connect. Passwords are case-sensitive. Broadband connection recommended.
5. Exit the wireless network menu: Touch the back button (➡️).

For assistance, visit support.iFIT.com.

Maintenance and Troubleshooting

Maintenance

Regular maintenance ensures optimal performance. Inspect and tighten all parts regularly. Replace worn parts immediately with manufacturer-supplied parts.

To clean the rower, use a damp cloth and mild detergent. Keep liquids away from the console and out of direct sunlight. Clean the rail, seat carriage, and carriage rollers daily.

Console Troubleshooting

• Console not turning on: Ensure the power adapter is fully plugged in.
• Network or iFIT issues: Visit support.iFIT.com.
• Replacement power adapter: Call the number on the cover. Use only a manufacturer-supplied regulated power adapter.

How to Adjust the Reed Switch

If the console does not display correct feedback, adjust the reed switch. See EXPLODED DRAWING B. Remove Right and Left Shields (7, 8). Locate Reed Switch (47). Turn Left Flywheel (4) until Magnet (85) aligns with Reed Switch. Loosen screws (69), slide Reed Switch closer or away from Magnet, and retighten screws. Repeat until feedback is correct. Reattach parts.

Exercise Guidelines

⚠️ WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

These guidelines help plan your exercise program. Proper nutrition and adequate rest are essential.

Exercise Intensity

Exercising at the proper intensity is key to achieving results. Use heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise.

The lowest number is for fat burning, the middle for maximum fat burning, and the highest for aerobic exercise.

Burning Fat

Exercise at low intensity for a sustained period. If your goal is to burn fat, adjust intensity until heart rate is near the lowest number in your training zone. For maximum fat burning, aim for the middle number.

Aerobic Exercise

For cardiovascular strengthening, perform aerobic exercise requiring large amounts of oxygen. Adjust intensity until heart rate is near the highest number in your training zone.

How to Measure Your Heart Rate

Exercise for at least four minutes. Stop, place two fingers on your wrist, take a six-second heartbeat count, and multiply by 10. (Example: 14 beats x 10 = 140 bpm).

Workout Guidelines

• Warming Up: 5-10 minutes of stretching and light exercise to increase body temperature, heart rate, and circulation.
• Training Zone Exercise: 20-30 minutes with heart rate in your training zone. (Limit to 20 minutes in the first few weeks). Breathe regularly and deeply.
• Cooling Down: 5-10 minutes of stretching to increase flexibility and prevent post-exercise problems.

Exercise Frequency

Complete three workouts per week with at least one rest day between. After a few months, up to five workouts per week may be completed. Make exercise a regular, enjoyable part of your life.

Suggested Stretches

Move slowly during stretches; never bounce.

1. Toe Touch Stretch: Bend forward from hips, reaching towards toes. Hold for 15 counts, relax. Repeat 3 times. Stretches: Hamstrings, back of knees, back.
2. Hamstring Stretch: Sit with one leg extended, bring opposite foot sole to inner thigh. Reach towards toes. Hold for 15 counts, relax. Repeat 3 times per leg. Stretches: Hamstrings, lower back, groin.
3. Calf/Achilles Stretch: One leg forward, hands against a wall, back leg straight, back foot flat. Bend front leg, lean forward. Hold for 15 counts, relax. Repeat 3 times per leg. Bend back leg for deeper stretch. Stretches: Calves, achilles tendons, ankles.
4. Quadriceps Stretch: With one hand on a wall for balance, grasp one foot, bringing heel towards buttocks. Hold for 15 counts, relax. Repeat 3 times per leg. Stretches: Quadriceps, hip muscles.
5. Inner Thigh Stretch: Sit with soles of feet together, knees outward. Pull feet towards groin. Hold for 15 counts, relax. Repeat 3 times. Stretches: Quadriceps, hip muscles.

Part List

Model No. PFRW98120-INT.0 R0821B

Note: Specifications are subject to change without notice. *These parts are not illustrated.

Exploded Drawings

Diagrams A and B provide exploded views of the rower's components, illustrating how parts fit together for assembly and maintenance.

Ordering Replacement Parts

To order replacement parts, see the front cover of this manual. Be prepared to provide the following information:

• Model number and serial number of the product.
• Name of the product.
• Key number and description of the replacement part(s) (from the PART LIST and EXPLODED DRAWING).

Recycling Information

This electronic product must not be disposed of in municipal waste. It must be recycled after its useful life as required by law to preserve the environment.

Use authorized recycling facilities. This helps conserve natural resources and improve environmental standards. Contact your local city office or the establishment where you purchased the product for more information on safe and correct disposal methods.