York Fitness R302 Rower Owner'S Manual Download | Manualshive

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Summary of Contents for R302 Rower

Page 1: ...Owner s Manual R302 Rower Item 56030 October 7 2013 www yorkfitness com ...

Page 2: ...ess goals Please take the time to read this owner s manual as it will help you to get the most out of your new exercise equipment For more information visit www yorkfitness com CONTENTS Safety information 03 Customer support 04 Assembly instructions 05 Operational instructions 10 Fitness Guide 14 Exploded Drawing 16 Part List 18 Protect the environment by not disposing of this product or batteries...

Page 3: ...ny wall chart supplied Injuries to health may result from incorrect or excessive training Parents and others in charge of children should be aware of their responsibility because the natural play instinct and the fondness of experimenting of children can lead to situations and behavior for which the training equipment is not intended The equipment is under no circumstances suitable as a children s...

Page 4: ...20KG Safety Standards EN957 1 7 Class HC Electrical Info Adaptor 9V 1300mA SERIAL NO 56030 Product s Name Serial Number This product label is an example only it is not the real product name and serial number of the item you have bought IMPORTANT Please retain your sales receipt York Fitness Customer Care may request proof of purchase to validate eligibility for warranty service Warranty cover star...

Page 5: ...ge and wear This includes any ropes pulleys nuts bolts moving parts bushes chains wheels bearings connection points etc Ensure that you inspect the product regularly at least once a week is recommended Ensure that all fixings are tight before use Always replace damaged worn components with original parts from the manufacturer Prepare your work area It is important you assemble the product in a cle...

Page 6: ...age Bolt M8 P1 25 55MM I 9 x 2 Carriage Bolt M8 P1 25 55MM I 2 x 10 Flat Washer Ø8 Ø25 2T I 3 x 4 Acorn Nut M8 I 5 x 2 Spring Washer I 4 x 6 Allen Bolt M8 P1 25 20MM I 7 x 1 Box Spanner I 8 x 2 Allen Key 1 I 1 x 2 I 2 x 2 I 3 x 2 B I 3 I 2 J I 1 Assembly instructions ...

Page 7: ...www yorkfitness com 7 2 H 1 I 9 I 2 I 3 F I 9 x 2 I 2 x 2 I 3 x 2 3 G H ...

Page 8: ...www yorkfitness com 8 4 I 5 x 2 I 4 x 2 I 2 x 2 I 4 I 6 I 2 H 4 B17 I 5 5 x 4 Pre installed A 1 B17 B16 A K Assembly instructions ...

Page 9: ...www yorkfitness com 9 6 I 2 I 4 I 2 I 4 O O 1 O 2 I 2 x 4 I 4 x 4 7 ...

Page 10: ...PM TIME 500M METERS USB Input CALORIES STROKES PULSE Key Function ITEM DESCRIPTION UP Setting selection Increase resistance level DOWN Setting selection Decrease resistance level ENTER Confirm setting or selection RESET Press and hold for 2 seconds computer will reboot Clear setting value Reverse to main menu after finish a workout START STOP Start or Stop rowing training RECOVERY Test heart rate ...

Page 11: ...ning RACE PC racing training mode USER User creates resistance level profile RECOVERY Test heart rate recovery status Power On Plug in power supply computer will power on and display all segments on LCD for 2 seconds Enter into clock and calendar setting mode After 4 minutes without rowing or pulse input console will enter into power saving mode It will display clock calendar and room temp Manual ...

Page 12: ...and stop 7 Press START STOP key to pause workout Press RESET to reverse to main menu Race Mode 1 Press UP or DOWN to select Race mode and press ENTER to confirm 2 Press UP or DOWN to preset Challenge level and press ENTER to confirm Total level 15 L1 1 00 TIME 500M L15 8 00 TIME 500M Increments default 0 30 TIME 500M Meters default 500M 3 Press START STOP key to start workout Press UP or DOWN to a...

Page 13: ...pulse value is displayed on the computer press on the RECOVERY key 2 TIME shows 0 60 seconds and count down 3 Computer will show F1 to F6 after count down to 0 to test heart rate recovery status 1 0 OUTSTANDING 1 0 1 9 EXCELLENT 2 0 2 9 GOOD 3 0 3 9 FAIR 4 0 5 9 BELOW AVERAGE 6 0 POOR ...

Page 14: ...es The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groi...

Page 15: ...g fitness levels These sessions should be performed at 70 80 of your estimated maximum heart rate and can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate level These are intense sessions and will require at least a 48 hour rest between sessions Calculating Your Target Heart Rate First you need to find your estimated maxim...

Page 16: ...www yorkfitness com 16 Exploded drawing A 1 G I 2 I 4 I 9 I 2 I 3 F I 4 I 1 I 2 I 3 O 2 O 1 O I 4 I 2 J I 5 I 2 B H 1 I 6 A ...

Page 17: ... E 31 E 14 E 16 E 17 E 18 E 19 E 20 E 21 E 22 E 23 E 24 E 25 E 26 E 2 E 29 E 28 E 18 E 27 E 10 E 11 E 12 E 13 E 8 E 8 E 9 L Q 6 Q 2 B 19 B 15 B 13 M 16 M 13 M 1 M 13 M 14 M 12 M 9 M 8 M 7 M 6 M 5 M 13 M 4 M 3 M 9 M 11 M 15 M 5 M 4 M 3 M 10 M 2 M 9 L 1 M B 14 B 18 B C C 3 P 6 C 1 C 2 P 6 C 3 F 1 F 2 F 3 F 4 F 5 G 6 G 1 G 2 G 3 G 4 G 5 G 7 I 6 I 9 K J 3 I 1 P 1 P 4 P 5 P 6 P 2 P 3 P J 1 I 3 J 4 I 2 ...

Page 18: ...AP 1 56030F05 F 5 SCREW M8XP1 25X12L 3 YORK REF FAC REF DESCRIPTION QTY 56030G00 G SLIDING SEAT ASSEMBLY 1 56030G01 G 1 SEAT FIXING BRACKET 1 56030G02 G 2 NUT M6 6 56030G03 G 3 SEAT ROLLING WHEEL SET INCL G 2 G 5 6 56030G04 G 4 BUSHING _6 2 _9 3T 6 56030G05 G 5 SCREW M6XP1 0X22L 6 56030G06 G 6 SEAT 1 56030G07 G 7 SCREW M6XP0 8X15L 4 56030H00 H SEAT RAIL ASSEMBLY 1 56030H01 H 1 SEAT RAIL 1 56030H02...

Page 19: ... 1 56030P01 P 1 CARRIAGE BOLT M8XP1 25X135L 1 56030P02 P 2 WIRE PLUG 1 56030P03 P 3 CONSOLE BRACKET KNOB 1 56030P04 P 4 CONSOLE SUPPORTER 2 56030P05 P 5 LOCKING KNOB M8 2 56030P06 P 6 FLAT WASHER _8 5X_18X2T 2 56030Q00 Q FRAME COVER FRONT 1 56030Q01 Q 1 FRAME COVER RIGHT 1 56030Q02 Q 2 FRAME COVER LEFT 1 56030Q03 Q 3 COVER STRIPE 1 56030Q04 Q 4 TOP RAIL COVER 1 56030Q05 Q 5 BOTTOM RAILL COVER 1 56...

Page 20: ...www yorkfitness com ...

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