Using the SpeedCoach XL
To turn the XL on, simply hold the
button for 2 seconds. You will hear 3 beeps as the startup screen is
displayed. The two-second button hold avoids the unit being inadvertently turned on if bumped in your bag.
The SpeedCoach XL powers on in Just Row Mode.
The SpeedCoach XL is compatible with all SpeedCoach wiring harnesses and impellers. Simply slide the unit
into the docking station until it clicks. You may wish to secure the unit to your boat with the lanyard in the
event that it is bumped off the docking station.
To turn the XL off, hold the
button for 3 seconds.
Just Row Mode
Just Row Mode describes the most basic way to use the XL. It means you are rowing without running a
programmed workout. You will see measurements for each individual stroke, making it easy to track
performance through any session.
What you will see
in Just Row Mode:
Screen Windows:
A: Speed or Pace
B:
User Selected: time, average speed/pace, distance,
number of strokes
C: User Selected: time, average speed/pace, distance,
number of strokes
D: Stroke Rate
E:
Heart Rate (XL4 only)
F:
System Window - Battery Indicator,Time and Unit Name
Active Buttons:
Start/Stop
Window B Select
Window C Select
Main Menu
Window A
displays either speed or pace (predicted split) for the previous stroke, and updates every stroke.
To change between speed and pace, see page 10.
Windows B & C
display your choice of distance, time, stroke count, or average speed or pace.To cycle through
these measurements in Window B, press the
button. To cycle through these measurements in Window C,
press the
button. These windows can be changed at any time, and are cumulative measurements
calculated from the last timer reset. To start the timers, press the
button and then begin rowing. The seat
magnet passing over the sensor will activate the timer. Press the
button to stop the timer. The xSTOPx icon
will indicate that the timers are not running.
To reset the timers (Windows B & C), hold down both the
and
buttons for one second. If you hold down
the buttons while the timer is running, it will stop and reset. When the timers are reset, any previously stored
data will remain logged in the memory. Resetting the timers simply sets the cumulative information back to
zero. When you begin to record information after a reset, the date and time that you started recording will
also be stored.
Window D
displays the stroke rate for the previous stroke, and will update every stroke.
Window E
displays heart rate if the heart rate sensor and chest strap are in use. The heart rate measurement
will update every pulse beat. In XL3 units, or if a chest strap or sensor is not in use it will be blank.
A
B
C
D
E
F
3
Window F
displays the System information: battery life indicator, the time of day and the name of your unit.
(The time of day is displayed only when the radio is turned off.)
Just Row Memory
stores information in segments called intervals whenever the timers are running. You can
set your storage interval to any: distance (eg. every 100 meters), time (eg. every 1 minute) or number of strokes
(eg. every 10 strokes). For each interval, the XL will store: time, speed/pace, distance, number of strokes, and
heart rate (XL4 only), the date and time the session began, and the interval number (eg. #1 of 12). The factory
default storage interval is 100 meters, and the Just Row memory bank can store 1500 memory points. With a
memory bank this large, you can store multiple rows in the memory for later review (depending on your
storage interval). This information can be uploaded to a computer using the optional SpeedCoach Interface.
When you review the stored data, it is easy to identify intervals since each is stored with the date and time it
was rowed. To review Just Row Memory, see page 8.
Workout Mode
A workout is when the XL runs a series of pre-programmed intervals.
When running a
workout, you will see:
Screen Windows:
A: Speed or Pace
B:
Workout Interval (either distance, time or number of
strokes) - counts DOWN.“WO” indicates that a
workout is running.
C: User Selected: time, average speed/pace,
distance,number of strokes - counts UP.
D: Stroke Rate
E:
Heart Rate (XL4 only)
F:
System Window - Battery Indicator,Channel Number,
Signal Strength and Unit Name
Active Buttons:
Start/Stop
Window C Select
Main Menu
The workout measurements will appear identical to Just Row mode, with the exception of Window B. This
window will always display the current interval counting down. At the end of each interval, the XL will beep
three times to indicate that it will begin counting down the next interval. In between windows B and C, a bar
chart will indicate the progress of the workout.
The XL can store 5 different workout programs with up to 20 intervals in each. Each interval within a workout
can be set for a specific distance, time or number of strokes (and you can mix these in a workout), and a
workout can also be set to repeat, or “LOOP”. These 5 workouts can be assigned names, and can easily be
edited and saved.
Workout Memory
can store up to 500 intervals. Cumulative or average measurements are stored for each
interval. For example, if you ran a workout that was 500 meters with 2 minutes rest, your first interval would
correspond to the 500 meter piece, then the interval point would correspond to the 2 minute piece. Memory will
ONLY be stored for each workout interval, and NOT according to the Just Row memory settings.
To edit Workout parameters, review the Workout Memory, and clear the Workout Memory, see page 9.
A
B
C
D
E
F
4
