The SpeedCoach Gold has two modes: “Just Row” and “Workout”. These modes work
independent of one another, allowing each to have it’s own memory bank. Only one mode can
be used at a time.
Just Row Mode and Workout Mode can be useful at different times. When rowing a steady
state practice or warming up, use Just Row Mode. When running a workout, use Workout
Mode. See Suggested Settings for examples of how to set up the SpeedCoach Gold for various
circumstances.
“Just Row” Mode
The Just Row Mode is similar to the original SpeedCoach Monitor. A combination of time,
distance, current speed/split, average speed/split, stroke rate and number of strokes is
displayed as you row. Simply snap the SpeedCoach Gold onto the docking station and begin
rowing. The data will be displayed and updated every stroke.
The word “STOP” will be displayed in Window (4) when the unit is in STOP Mode. The stroke
rate and speed/split will continue to be measured and displayed, but the information in
Window (3) will not be updated and no data will be stored.
The word STOP will disappear in the READY Mode. All measurements will be displayed and
stored. The memory storage interval is user-defined, and will allow storage of data based on
time, distance or number of strokes. See the Main Menu/Setup/Interval section on page 8 for
more information about storing Just Row data.
“Workout” Mode
The Workout Mode programs pieces into the SpeedCoach Gold to run as a workout on the
water. Almost any imaginable workout can be programmed into the SpeedCoach Gold -
repeating pieces, castles, pyramids, steady state. Up to 50 different workout intervals can be set
for time, distance or number of strokes, or any combination thereof. For example, you can
program 12 x (25 strokes on, 15 seconds off ), or a 19 minute pyramid, or 5 x 500 meters with 2
minutes off between pieces. See the Main Menu/Piece section on page 6 for more information
about setting up a workout.
The SpeedCoach Gold stores the time, distance, average speed/split and stroke count over
each interval
.
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
/500M
DIST
/MIN
1
/
2
Window 2
Displays Stroke Rate
Window 4
Indicates Workout and Memory Recall Modes.
Indicates Stop or Ready Mode:
When in Stop mode, the SpeedCoach gold will display and
update stroke rate and speed/split, but will not
measure time, distance, average speed/split, or stroke
count. Memory will not be stored in Stop mode.
Press the top button to toggle between Stop and
Ready Mode. All measurements will be taken and
stored in Ready Mode.
Window 1
Displays One of the Following Measurements:
Split (/500 meters, /mile, /nautical mile)
Speed (meters per second, knots, miles per hour)
Switch between your speed and split by holding
down the bottom button for one second.
Window 3
Displays One of the Following Measurements:
Distance (meters, kilometers, nautical miles, statute miles)
Average Speed/Split
Elapsed Time (mm:ss.ss)
Number of Strokes
All (Automatically scrolls between all four measurements each stroke)
Toggle between these settings by pressing the bottom button.
MEMORY
STOP
WORKOUT
3
Overview of SpeedCoach Gold Modes
Turning the SpeedCoach Gold On and Off
When the SpeedCoach Gold is turned on, it will display the total distance rowed for the life
of the product, as well as the used memory in both the Just Row and Workout memory banks.
Press the top button to turn the unit on; the total distance stored for the life of the unit is
displayed. Press the top button a second time to display the number of stored data points in
Just Row memory, up to 560 data points. Press the top button a third time to display the
number of stored data points in Workout memory, up to 100 data points. Press the top button
a fourth time to set the SpeedCoach Gold ready to start in Just Row Mode.
To turn the SpeedCoach Gold off, hold down the top button until “OFF” appears (approx. 2
seconds). Then release the top button.
Just Row Mode
To use the Just Row Mode, simply turn the unit on, snap it onto the docking station, and begin
rowing. Performance measurements will be displayed as shown below. Elapsed distance,
average speed/split, elapsed time, and total stroke count will accumulate every stroke. Stroke
rate and instantaneous speed/split will be displayed for each stroke.
*All mode will automatically rotate the bottom left display between Distance, Average
Speed/Split, Elapsed Time and Stroke Count on every stroke. This mode is useful for keeping
track of multiple measurements without having to manually change modes.
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
MEMORY
KM
Total Distance for Life
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
MEMORY
Memory Used in
Just Row Mode
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
MEMORY
WORKOUT
Memory Used in
Workout Mode
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
/500M
TIME
STOP
Just Row Mode
Top
Button
Top
Button
Top
Button
Top
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
Off
Hold
Top
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
/500M
DIST
/MIN
1
/
2
Press
to toggle the bottom left
display between Distance, Avg
Speed/Split, Elapsed Time, Stroke
Count and All Mode*.
Hold
for 2 seconds to toggle top left
display between Split and Speed.
Press
to toggle between Stop
and Ready Modes.
Hold
to select Main Menu Options
(see page 5 for more information).
4
Operation
