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3.4.3

Interval distance & interval time programs

Both programs are designed for interval training – intensive training intervals alternate with short

intervals of rest. It is scientifically proved that interval training burns more calories than classic cardio

training. Due to an increased intensity, you should always make sure that you do not stress your body

too much. Do not exceed the calculated maximum heart rate (220 – age).

INTERVAL DISTANCE PROGRAM = a training distance combined with short intervals of rest
INTERVAL TIME PROGRAM = a training distance combined with short intervals of rest

1. Interval program

Choose the INTERVAL program with the Select buttons (+/-). Confirm with Enter.
Press Menu to return to the main menu.

2. User selection

Choose one of four existing users (U1 – U4) or the GUEST USER with the Select buttons (+/-). Confirm

with Enter.

3a. Interval distance program

Choose the distance program with the Select buttons (+/-). Confirm with Enter.

3b. Interval time program

Choose the time program with the Select buttons (+/-). Confirm with Enter.

4. Number of intervals

Choose the number of intervals with the Select buttons (+/-). Confirm with Enter.

5a. Interval distance program

Choose the interval distance in meters with the Select buttons (+/-). Confirm with Enter.

5b. Interval time program

Choose the interval time with the Select buttons (+/-). Confirm with Enter.

6. Time of rest

Choose the rest time with the Select buttons (+/-). Confirm with Enter.
Press Start to start the training immediately.

7. Resistance level

Choose a resistance level with the Select buttons (+/-). Confirm with Enter.

Содержание CST-RX40

Страница 1: ...TF CSTRx40 01 02 Assembly and Operating Instructions Art No CST RX40 Rowing machine RX40...

Страница 2: ...RX40 2...

Страница 3: ...program 26 3 4 3 Interval distance interval time programs 27 3 4 4 60 75 90 heart rate controlled programs 29 3 4 5 THR target heart rate program 30 3 4 6 Watt program 32 3 4 7 Training programs 33 3...

Страница 4: ...RX40 4 6 DISPOSAL 50 7 RECOMMENDED ACCESSORIES 51 8 ORDERING SPARE PARTS 52 8 1 Serial Number and Model Name 52 8 2 Parts List 53 8 3 Exploded Drawing 55 9 WARRANTY 56 10 CONTACT 58...

Страница 5: ...1 for home fitness International Headquarters Flensburger Stra e 55 24837 Schleswig Germany Management Christian Grau Sebastian Campmann Dr Bernhard Schenkel No HRB 1000 SL Local Court Flensburg Europ...

Страница 6: ...ect any mistakes Please pay close attention to the safety and maintenance instructions given here The contract partner cannot be held liable for damage to health accidents or damage to the equipment w...

Страница 7: ...istance Resistance level 16 Watt 30 300 Watt User memory 4 Total number of training programs 26 Pacer program 1 Pre set programs 12 Watt controlled programs 1 Heart rate controlled programs 4 User def...

Страница 8: ...ess to the equipment Persons with disabilities must have a medical license and must be under strict observation when using the equipment The equipment is strictly for use by one person at a time If yo...

Страница 9: ...ug is damaged or defective contact your contract partner Until repair the equipment must not be used ATTENTION The equipment requires a mains connection of 220 230 V with 50 Hz mains voltage The equip...

Страница 10: ...ipment The training room should be well ventilated during training and not be exposed to any draughts Choose the place in which to set up the equipment such that there is enough free space clearance t...

Страница 11: ...n doubt seek the help of a third technically skilled person ATTENTION To prevent damage to the equipment and the floor assemble the equipment on a mat or packaging board L L NOTICE In order to make th...

Страница 12: ...k whether all parts and tools belonging to the device are included in the scope of delivery and whether damage has occurred In the event of complaints the contractual partner must be contacted directl...

Страница 13: ...the screws using the tool only when you are instructed to do so Step 1 Unpacking Open the box as shown in the figure below L L NOTICE In order to protect the R40 rowing machine from damage as long as...

Страница 14: ...upporting foot Mount the rear supporting foot 007 on the aluminum rail 001 with four screws 300 four washers 401 and the rear screw plate 007A Step 4 Mounting the end cap Mount the end cap 116 on the...

Страница 15: ...wo screws 306A two nuts 201A and two washers 403 Step 6 Mounting the transport holder 1 Press the locking lever 028A down and lift the rotation angle 003 down until you hear it click 2 Mount the trans...

Страница 16: ...d a washer 401 from the right base 021 2 Mount the right base 021 with the previously loosened nut 200 and washer 401 Move the pedal axle 012A with a washer 402 through the frame 002 and mount it with...

Страница 17: ...sure that the handle 003A does not touch the rotation angle 003 in order to avoid scratches 2 Mount the rotation angle 003 with the previously loosened six screws 300 six washers 401 two washers 402 a...

Страница 18: ...in the figure below L L NOTICE The height of the console arm cannot be adjusted The console can only be placed in the position illustrated below Step 10 Connecting the equipment to the mains supply AT...

Страница 19: ...ctly under your body 3 Please make sure that when you sit down that the seat remains in this position Tighten and release foot strap 1 Put your foot through the strap and place your foot on the footre...

Страница 20: ...low you to find the appropriate adjustment of angle and height ATTENTION For safety reasons please make sure while exercising that the pull rope does not touch the console 1 Hold the console with both...

Страница 21: ...are displayed 8 rows high 16 resistance levels 16 columns long 16 times intervals ALPHANUMERIC DISPLAY Text messages which guide you through the single programs WATTS Estimated wattage per stroke cal...

Страница 22: ...he main menu 3 2 Button Functions MENU Press this button to get to the main menu L L NOTICE This button only works in the menu mode and pause mode but not in the training mode RECOVERY Two functions 1...

Страница 23: ...lect buttons to set the resistance level 4 Before the training menu mode Hold the Select buttons for three seconds to set the system metric or English L L NOTICE It only refers to the user data of hei...

Страница 24: ...delete a user 11 Frequency frequency options for the heart rate receiver 3 4 1 Pacer program also called Pace boat program The pacer program offers you the possibility to row beside a pace boat which...

Страница 25: ...s are optional Hold Enter to skip all target values Press Enter once to skip one target value Set a target value with the Select buttons Confirm with Enter 6 Alarm settings Alarm settings are optional...

Страница 26: ...h Enter Press Start to start the training immediately 4 Resistance level Choose a resistance level with the Select buttons Confirm with Enter 5 Target values Target values are optional Hold Enter to s...

Страница 27: ...h Enter Press Menu to return to the main menu 2 User selection Choose one of four existing users U1 U4 or the GUEST USER with the Select buttons Confirm with Enter 3a Interval distance program Choose...

Страница 28: ...Alarm settings Alarm settings are optional Press Start to skip all alarms Press the Select buttons to skip one alarm Choose an alarm with the Select buttons Confirm with Enter 10 Ready Start rowing Wh...

Страница 29: ...have entered correct user data before you train with this program L L NOTICE While exercising you can still adapt the HR to the resistance level Though it is very important to increase the heart rate...

Страница 30: ...ccurate Various factors can affect the accuracy of the heart rate measurement The heart rate measurement serves only as a training aid GUEST User is possible Keep your heart rate at the pre set level...

Страница 31: ...ROL value Confirm with Enter Press Start to start the training immediately 5 Target values Target values are optional Hold Enter to skip all target values Press Enter once to skip one target value Set...

Страница 32: ...U1 U4 or the GUEST USER with the Select buttons Confirm with Enter 3 Watt setting Choose the Watt number Control with the Select buttons Confirm with Enter Press Start to start the training immediate...

Страница 33: ...0th century The running pace is increased and reduced several times throughout the training RANDOM Before you confirm your random profile with Enter the console switches automatically the random profi...

Страница 34: ...rget values are optional Hold Enter to skip all target values Press Enter once to skip one target value Set a target value with the Select buttons Confirm with Enter 7 Alarm settings Alarm settings ar...

Страница 35: ...minute FITNESS TEST RESULTS SUPER FIT 90 100 EXTREMELY FIT 80 89 VERY FIT 70 79 GOOD FITNESS 60 69 AVERAGE FITNESS 50 59 FAIR FITNESS 40 49 POOR FITNESS 30 39 UNFIT 20 29 VERY UNFIT 10 19 EXTREMELY U...

Страница 36: ...training During the test of 60 seconds it is required that the console receives your heart rate via a compatible chest strap Then the console displays a recovery value from 0 to 100 RECOVERY TEST RES...

Страница 37: ...bs in order to switch please see selection of system ACTIVE FACTOR How active you are influences your metabolism and your metabolism influences how many calories you burn while exercising Your active...

Страница 38: ...s and 16 columns 16 time intervals These user programs are very helpful and allow you to create a program profile that corresponds to your needs Thus you get an infinite diversion and keep motivated W...

Страница 39: ...EL in the main menu with the Select buttons and confirm with Enter Press Menu to return to the main menu 2 User selection Choose one of the four possible existing users with the Select buttons and con...

Страница 40: ...13 Low 21 24 14 17 Average 25 31 18 25 Obese 32 plus 26 plus BMR Your basal metabolic rate is the minimum amount of energy a body needs a day at complete rest to maintain its functions TDEE Your total...

Страница 41: ...in centimeters metric or inches imperial The weight is given in kilograms metric or pounds imperial Selection of units 1 Press and hold both SELECT buttons for 3 seconds 2 Use the SELECT buttons to se...

Страница 42: ...BPM increments Watt program WATT 100 10 to 995 Watt in 5 Watt increments User data SEX Female female or male AGE 35 10 to 99 years in 1 year increments HEIGHT METRIC Female 163 cm or male 178 cm 90 t...

Страница 43: ...0 m in 100 m increments STROKES 300 strokes 10 to 9990 strokes in 10 strokes increments CALORIES 160 calories 10 to 9990 calories in 10 calories increments Maximum alarm HEART RATE 140 BPM 30 to 220 B...

Страница 44: ...e user slightly leans back holds the legs down keeps the upper body straight and pulls the handle to the body Straddled elbows Wrong The user s elbows are straddled from the body at the end of the mov...

Страница 45: ...hing it completely Leaning too far forward Wrong The body is bent too far forward The shins are no longer vertical The head and shoulders are facing the feet The body is therefore in a weak position t...

Страница 46: ...h the arms instead of first pressing with the legs Right The user begins by stretching out the legs relaxing the back and stretching the arms Bent wrists Wrong The user bents the wrists during the mov...

Страница 47: ...ls the equipment must be disassembled before transportation 4 2 Folding Mechanism WARNING Keep fingers and hands away from folding hinges while folding and opening the rowing machine in order to avoid...

Страница 48: ...you easily can move the equipment to a new position For long transport distances the equipment should be disassembled and safely packed 3 Select the new location by following the instructions in the s...

Страница 49: ...ay occur Frequently individual parts are responsible for these disturbances an exchange is usually sufficient Please refer to the following overview for the most common errors and how to correct them...

Страница 50: ...nger use the rowing machine until you have replaced the pull strap Footrest The footrest has many mobile parts and it is important that they are always in a good state Check if the buckle and the foot...

Страница 51: ...e a compatible chest strap as this ensures optimum transmission of the heart rate You may want to buy additional grips or weights for multi gyms Our range of accessories offers the highest quality and...

Страница 52: ...ist ready The corresponding contact options can be found in chapter 10 of this operating manual L L NOTICE The serial number of your equipment is unique It s located on a white sticker The exact posit...

Страница 53: ...1 STRAP DRUM DRIVE PULLEY SET 1 010A 2 SEAT CARRIAGE SHAFT 139A 1 RETURN SPRING SET 011 2 BELT ADJUSTMENT BOLT 140 1 FAN SET 012 2 BELT ADJUSTMENT PLATE 150 1 COMPUTER ARM 012A 2 FOOT PEDAL BAR 151 1...

Страница 54: ...5 1 SENSOR CABLE 403A 1 WASHER 706 1 COMPUTER CABLE 403 2 WASHER 708A 1 PIVOT LOCK BAR SPRING 404 2 SPRING WASHER 709 1 DRIVE STRAP ASSEMBLY 405 2 WASHER 711 1 CHEST BAND RECEIVER 405A 2 WASHER 712 1...

Страница 55: ...55 8 3 Exploded Drawing...

Страница 56: ...ory rights are not affected Warrantee The warrantee is the first original buyer and or any person who received a newly purchased product as a gift from the original buyer Warranty periods The followin...

Страница 57: ...ase make sure that you are able to provide the appropriate receipt when claiming on your warranty So that we can clearly identify the model of your equipment and for the purposes of our quality contro...

Страница 58: ...hop fr Mo Fr 08 00 18 00 Sa 09 00 18 00 PL BE TECHNICAL SUPPORT SERVICE TECHNICAL SUPPORT SERVICE 22 307 43 21 49 4621 42 10 948 info fitshop pl Mo Fr 08 00 18 00 Sa 09 00 18 00 02 732 46 77 49 4621 4...

Страница 59: ...anies and physio practices with professional equipment for endurance and strength training Sport Tiedje offers a wide range of fitness equipment from renowned manufacturers high quality in house devel...

Страница 60: ...RX40 60 Notes...

Страница 61: ...61 Notes...

Страница 62: ...RX40 62 Notes...

Страница 63: ...63...

Страница 64: ...Rowing machine RX40...

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