ICON Health & Fitness NordicTrack RW300, User Manual

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15
HOW TO USE THE MANUAL MODE
1. Begin rowing or press any button on the
console to turn on the console.
When you turn on the console, the display will turn
on. The console will then be ready for use.
2. Select the manual mode.
When you turn on the console, the manual mode
will be selected automatically.
If you have selected a workout, reselect the manual
mode by pressing any of the Workouts buttons
repeatedly until zeros appear in the display.
3. Change the resistance of the row bar as
desired.
Press the Start button or begin rowing to start the
manual mode.
As you row, you can change the resistance of the
row bar. To change the resistance, press one of
the numbered Resistance buttons or press the
Resistance increase and decrease buttons.
Note: After you press a button, it will take a
moment for the rower to reach the selected
resistance level.
4. Follow your progress with the display.
The display can show the following workout
information:
Calories (CALS)—When the manual mode
and most onboard workouts are selected, the
approximate number of calories you have burned.
When calorie workouts are selected, the approxi-
mate number of calories that remain to be burned
in the workout.
Calories per Hour (CALS/HR)—The approximate
number of calories you are burning per hour.
Distance (M)—The distance that you have rowed
in meters.
Pulse (BPM and heart symbol)—Your heart rate
when you use a compatible heart rate monitor (see
step 5).
Resistance (RESIST)—The resistance level of the
row bar.
Strokes—The number of rowing strokes you have
completed during your workout.
Strokes Per Minute (SPM)—The number of
rowing strokes you are completing per minute.
Speed (K PH)—Your rowing pace in kilometers per
hour.
Time—When the manual mode or a calorie
workout is selected, the elapsed time. When an
onboard workout is selected, the time remaining in
the workout.
Watts—Your approximate power output in watts.
500 Meter Split (500 M SPLIT)—Your rowing
pace in the number of minutes it takes to row 500
meters.
Press the Display
button (A) repeatedly
to view the desired
workout information
in the display.
A B C