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NordicTrack NTRW39121-INT.0, User Manual

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NordicTrack NTRW39121-INT.0 User Manual Download Page 14

14

HOW TO USE THE MANUAL MODE

1.   Begin rowing or press any button on the 

console to turn on the console.

   After a moment, the display will turn on. The con-

sole 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, change the resistance of the row bar 

by pressing the Resistance increase and decrease 

buttons or by pressing one of the numbered 

Resistance buttons. 

   Note: After you press a button, it will take a 

moment for the row bar to reach the selected resis-

tance 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 that 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 HOW TO USE AN OPTIONAL HEART RATE 

MONITOR on page 19).

  

Resistance (RESIST)—The resistance level of the 

row bar. 

   Strokes—The number of rowing strokes that you 

have completed during your workout. 

   Strokes Per Minute (SPM)—The number of 

rowing strokes that you are completing per minute.

  

Speed (KPH)—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) repeat-

edly to view the 

desired workout 

information in the 

display.

A

B

C

Summary of Contents for NTRW39121-INT.0

Page 1: ...is manual before using this equipment Keep this manual for future reference MEMBER CARE UNITED KINGDOM Website iFITsupport eu E mail csuk iconeurope com Write iFIT Health Fitness Ltd Unit 4 Westgate Court Silkwood Park OSSETT WF5 9TT UNITED KINGDOM AUSTRALIA Call 1800 993 770 E mail australiacc iFIT com Write iFIT Inc PO Box 635 WINSTON HILLS NSW 2153 AUSTRALIA iconeurope com ...

Page 2: ...SE THE ROWER 10 HOW TO USE THE CONSOLE 13 MAINTENANCE AND TROUBLESHOOTING 20 EXERCISE GUIDELINES 21 PART LIST 24 EXPLODED DRAWING 26 ORDERING REPLACEMENT PARTS Back Cover RECYCLING INFORMATION Back Cover NORDICTRACK and IFIT are registered trademarks of iFIT Inc App Store is a trademark of Apple Inc registered in the U S and other countries Android and Google Play are trademarks of Google LLC The ...

Page 3: ...r instruction about use of the rower by some one responsible for their safety 6 Use the rower only as described in this manual 7 The rower is intended for home use only Do not use the rower in a commercial rental or institutional setting 8 Keep the rower indoors away from moisture and dust Do not put the rower in a garage or covered patio or near water 9 Place the rower on a level surface with a m...

Page 4: ...uestions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the labeled parts Folding Clamp Rail Handl...

Page 5: ...the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included M8 x 35mm Screw 82 4 M10 x 14mm Screw 61 2 M4 x 19mm Screw 69 2 M4 x 16mm Screw 68 2 M4 x 8mm Screw 104 2 M4 x 12mm Screw 105 4 ...

Page 6: ...d activate your warranty in Australia email or post the following information to the email address or postal address on the front cover of this manual your receipt make sure to keep a copy your name address and telephone number the model number serial number and name of your product see the front cover of this manual Assembly requires two persons Place all parts in a cleared area and remove the pa...

Page 7: ...e Stabilizer 3 to the Frame 1 with two M10 x 14mm Screws 61 Then hold the Rail Handle 34 pull the Rail 2 outward and rest the Rail on the floor see the drawing in step 4 61 3 4 Orient the Seat 23 as shown and slide the Seat Carriage 5 onto the Rail 2 4 23 2 2 5 34 3 1 ...

Page 8: ...with four M8 x 35mm Screws 82 start all four Screws and then tighten them 2 5 6 7 38 69 69 87 23 104 105 105 82 77 77 1 84 84 75 75 Avoid pinching the wire Avoid pinching the wires 109 6 While a second person holds the Console 75 near the Upright 77 plug the Upright Wire 84 into the receptacle on the Console The wire connector should slide into the receptacle and snap into place with an audible cl...

Page 9: ...e a mat beneath the rower to protect the floor 8 Hold the Console 75 with one hand and loosen and remove the Knob 78 from the Upright 77 Next identify the Right and Left Upright Covers 80 81 and orient them as shown Press the Right and Left Upright Covers 80 81 together around the Upright 77 and attach them to the Upright with two M4 x 16mm Screws 68 Then insert the Knob 78 into the Right Upright ...

Page 10: ...e the Footrest Bracket so that the Tab D engages a slot in the Foot Pad Then tighten the strap over your foot Adjust the other foot pad in the same way Make sure that both foot pads are in the same position HOW TO ADJUST THE CONSOLE VIEWING ANGLE To adjust the console to the desired view ing angle hold the console with one hand and loosen the Knob E Next raise or lower the Neck F to the desired an...

Page 11: ...lift the Frame Handle J and the Rail Handle K and tip the rower forward onto the Shields L M and the Storage Feet N see the drawing at the right Then pull the Rail Handle K inward until the Folding Clamp O engages the bar on the Stabilizer P To unfold the rower first place your foot on a Stabilizer Foot Q and pull the Rail Handle K outward to disen gage the Folding Clamp O Then hold the Rail Handl...

Page 12: ...r HOW TO ROW ON THE ROWER Sit on the seat place your feet in the footrests and adjust the straps to fit your feet Then hold the row bar with an overhand grip Correct rowing form consists of three phases 1 The first phase is the CATCH Slide the seat forward until your knees are almost touching your chest Pull the row bar until your hands are directly above your feet 2 The second phase is the DRIVE ...

Page 13: ...ables the console to connect to iFIT With the iFIT app you can choose from a rotating selection of featured workouts that automatically control the resis tance of the row bar as iFIT trainers guide you through immersive exercise sessions With an iFIT subscription you can access a large and varied library of thousands of destination and studio workouts create your own workouts track your work out r...

Page 14: ...st 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 that 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 co...

Page 15: ...tton to turn on the scan mode Note The console will show your heart rate in the scan cycle automatically whenever it detects a pulse from a heart rate monitor To change the volume level of the console press the volume increase and decrease buttons 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 continue your work out ...

Page 16: ...tance 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 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 ...

Page 17: ...rkout In the iFIT app touch the buttons at the bottom of the screen to select either the home screen Home button or the workout library Browse button To select a workout from the home screen or the workout library simply touch the desired workout button on the screen Slide or flick the screen to scroll upward or downward if necessary When you select a workout the screen will show an overview of th...

Page 18: ...itor from the console see step 6 above and HOW TO USE AN OPTIONAL HEART RATE MONITOR on page 19 If you do not do this the console may not turn off HOW TO CHANGE CONSOLE SETTINGS 1 Select the settings mode To select the settings mode press the Settings button The first settings screen will appear in the display Note If you are using the manual mode or an onboard workout press the End button repeate...

Page 19: ...ume increase and decrease buttons on the con sole or the volume control on your personal audio player HOW TO USE AN OPTIONAL HEART RATE MONITOR Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the best results is to maintain the proper heart rate during your workouts The optional heart rate monitor will enable you to continuously monitor your heart ...

Page 20: ...sole use only a manufacturer supplied regulated power adapter HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted See EXPLODED DRAWING B on page 27 Locate the Right and Left Shields 7 8 Remove the four M4 x 19mm Screws 69 and the nine M4 x 16mm Screws 68 from the Right and Left Shields Then gently remove the Right and Left Shields Next ...

Page 21: ...m aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop exercis ing and place two fingers on your wrist as shown Take ...

Page 22: ...illes Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendo...

Page 23: ...23 NOTES ...

Page 24: ...y 45 1 Strap Roller A 46 2 Strap Axle 47 1 Reed Switch Wire 48 1 Frame Pulley 49 1 Frame Foot 50 1 Clamp 51 1 Row Bar Rest 52 1 Frame Handle 53 1 Pivot Axle 54 3 17mm Spacer 55 4 2 3mm Spacer 56 9 M6 x 15mm Washer 57 10 M6 Locknut 58 2 M8 x 22mm Washer 59 2 M8 x 12mm Screw 60 1 M10 x 40mm Bolt 61 2 M10 x 14mm Screw 62 8 M5 Washer 63 8 M5 x 10mm Screw 64 1 Right Flywheel 65 12 M6 x 15mm Screw 66 2 ...

Page 25: ...are not illustrated Key No Qty Description Key No Qty Description 97 1 M6 x 13mm Washer 98 1 M6 Washer 99 20 M4 x 12mm Blunt Screw 100 1 Resistance Motor 101 2 M5 Nut 102 1 Resistance Disc 103 1 M3 x 8mm Screw 104 2 M4 x 8mm Screw 105 8 M4 x 12mm Screw 106 1 M10 Locknut 107 6 M4 x 10mm Screw 108 1 Power Adapter 109 1 Main Wire User s Manual Assembly Tool ...

Page 26: ... 50 73 52 45 42 42 67 57 56 44 56 57 26 26 57 13 93 93 44 55 44 54 57 56 47 49 51 75 76 77 78 79 80 74 56 56 58 58 66 71 71 66 59 59 53 57 57 86 86 106 60 61 62 105 63 69 68 68 69 69 69 65 65 69 101 101 109 108 84 81 82 82 86 83 25 28 102 103 105 100 25 97 67 54 70 64 62 63 55 98 96 Model No NTRW39121 INT 0 R0822A ...

Page 27: ...32 31 31 34 36 38 39 33 35 92 37 40 56 57 63 63 68 65 65 62 62 67 67 107 95 107 104 107 69 69 69 94 94 87 55 72 99 99 69 99 99 99 68 99 99 6 99 68 68 68 99 99 99 99 99 9 68 68 99 99 9 69 68 6 99 99 99 99 57 56 68 95 Model No NTRW39121 INT 0 R0822A ...

Page 28: ...rt s see the PART LIST and the EXPLODED DRAWING near the end of this manual This electronic product must not be disposed of in municipal waste To preserve the environment this product must be recycled after its useful life as required by law Please use recycling facilities that are authorized to collect this type of waste in your area In doing so you will help to conserve natural resources and imp...

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