17
HOW TO USE AN ONBOARD WORKOUT
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 an onboard workout.
To select an onboard workout, press the Calorie,
Time, or Interval Workouts button repeatedly until
the name of the desired workout appears in the
display.
A few seconds after you press a button, the dura-
tion of the workout or the number of calories to be
burned will appear in the display. The maximum
resistance level may also appear.
3. Start the workout.
Press the Start button or begin rowing to start the
workout.
Calorie and Interval Workouts—Each Calorie
and Interval workout is divided into one-minute
segments. One resistance level is programmed for
each segment. Note: The same resistance level
may be programmed for consecutive segments.
If a different resistance level is programmed for
the next segment, the resistance level will appear
in the display for a few seconds to alert you. The
resistance of the row bar will then change.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the Quick Resistance buttons.
IMPORTANT: When the current segment of the
workout ends, the row bar will automatically
adjust to the resistance level programmed for
the next segment.
The workout will continue in this way until the last
segment ends. To pause the console, simply stop
rowing or press the End button. When the console
is paused, the time will flash in the display. To con-
tinue your workout, simply resume rowing.
To end the workout, press the End button
repeatedly.
Time Workouts—Each Time workout is divided
into one-minute segments. Adjust the resistance
level and your rowing speed as desired during
each segment of a Time workout.
The workout will continue in this way until the last
segment ends. To pause the console, simply stop
rowing or press the End button. When the console
is paused, the time will flash in the display. To con-
tinue your workout, simply resume rowing.
To end the workout, press the End button
repeatedly.
4. Follow your progress with the display.
See step 4 on page 15.
5. Wear a heart rate monitor and measure your
heart rate if desired.
See step 5 on page 16.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 16.
