8
MAX:
This setting allows
the maximum amount of
water to reach the Impeller
for heaviest resistance
———
———
MIN:
Keeps a portion of
the water in reserve creat-
ing light resistance.
Adjustable Resistance (AR) Tank:
The Adjustable Resistance (AR) Tank, developed and patented by First Degree Fitness, offers a
true multi-level experience. Water is moved between the "storage" and "active" chambers of the
AR Tank. Your new Rowing Ergometer can adapt - at the turn of a dial - to
the resistance preferred by each user in the home environment.
To achieve minimum resistance, select "MIN" on the tank adjuster.
It takes 10 strokes to fill
the central (storage) tank, leaving a minimal amount of water in the outer (active)
tank. This process is always required if minimum resistance is desired.
Row hard at a
steady pace (20 to 25 strokes per minute [SPM] and put some effort into the stroke, ensuring
that good form is maintained. You can make adjustments to the resistance level while you
row. Your Rowing Ergometer will adapt almost instantly to increases in resistance but
will take up to 10 strokes to reduce the effort required, as the central (storage) tank fills up.
GETTING STARTED
Once you have found a level that gives you the exercise required, changes can be made to
SPM and to stroke intensity to further vary your energy input. Interval training is used by
most Rowers, where a period of low intensity is combined with short intervals of high intensi-
ty. Your FDF Rowing Ergometer allows for changes 'on the fly', to achieve multi-level re-
sistance profiles during a single workout. For more information on exercise routines, please
visit our website at
www.firstdegreefitness.com
DEVELOPING YOUR ROUTINE
