8
PROPER USAGE
There are four phases to the rowing stroke:
1.
CATCH
-
Grasp the handle evenly with both
hands. With the seat slid forward and the
knees tucked into chest (directly in line with
the heel of the foot), stretch the arms out
in front and lean slightly forward from the
hips.
2.
DRIVE
-
Press firmly against the foot plates
until the legs are fully extended, but not
locked. Let the arms come with you and
bring the torso to 90 degrees.
3.
FINISH
-
Pull the arms into the abdomen
with legs fully extended, and lean back with
torso slightly beyond 90 degrees.
4.
RECOVERY
-
Extend the arms, bend the
knees, and lean forward from the hips and
slide forward on the seat.
All four phases should be performed smoothly
and in a continuous manner.
PROGRAMS
QUICK START
–
Adjust foot plates to de-
sired position and begin rowing. Console will
power up within a few seconds.
MANUAL
–
Press menu button, select manual and press check to confirm. Use arrow keys to select desired time and check
to confirm. Begin your workout.
INTERVAL
–
Press menu button, arrow down to interval and press check to confirm. Choose time and distance using the
arrow keys and check to confirm; select work time and rest time using arrow keys and press check to confirm; use arrow keys
to select number of desired intervals, check to confirm. Begin your interval workout.
CHALLENGE
–
Press menu button and arrow down to challenge and press check to confirm. Set distance using the arrow
keys and check to confirm; select time using the arrow keys and check to confirm; start rowing and chase the pace line to
meet your target goal.
