Workout Mode
The workout parameters must first be programmed into the Gold by setting up the PIECE
settings or downloading the information from a PC. For information on setting up a workout,
see the Piece Setup section on page 6. For information on downloading a workout from your
PC, see the instructions included with the interface.
Once the workout parameters are programmed, the workout can be run. Similar to Just Row
Mode, the workout will only be run in the Ready Mode. In Stop Mode, the speed/split and
stroke rate will be displayed, but none of the performance measurements will be stored. Press
the top button to put the unit into Ready Mode. The workout will begin to run as soon as the
unit is triggered by the seat or speed sensor.
Up to 50 intervals can be programmed, in any combination of distance, time or number of
strokes. The workout will count down until the end of the interval has been reached, at which
point the next interval will begin. Workouts can be set to repeat once all of the programmed
intervals have been run.
Main Menu
The Main Menu lets you turn off the unit, recall stored data, reset (clear) the memory, set up
a workout, review and change settings, and enter data upload mode.
To access the Main Menu, hold down the top button. The following menu options will
appear in the bottom left window as the top button is held down:“OFF”, “rECL”, “rESEt”, “PIECE”,
“SEtUP”, “PC”. Continuing to hold down the top button will scroll through these options. To
choose one of these options, simply release the button while the word is displayed.
OFF - “OFF”
Selecting “OFF” turns the SpeedCoach Gold off. All memory will be stored when the unit is
turned off.
RECALL - “rECL”
Selecting “rECL” will display the data stored in memory. Memory for Just Row Mode and
Workout Mode are stored and recalled separately.
Hold down the top button until “rECL” appears in the bottom left window. The word
“MEMORY” will flash in the bottom right window, indicating that you will review memory
stored in Just Row Mode. Press the bottom button, and the word “WORKOUT” will flash,
indicating that you will review data from the Workout Mode.
Press the top button when “MEMORY” is flashing to recall the Just Row Memory. Press the
top button when “WORKOUT” is flashing to recall the Workout Memory. See the graphic on the
next page for further instructions on recalling data.
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
MEMORY
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
WORKOUT
Bottom
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 between Stop and Ready Modes
WORKOUT
Distance, Time or Stroke Count,
depending on how the interval
was programmed.
Indicates Stop or Ready
Mode, also Workout Mode
5
Options & Settings Menu
To exit the Recall Mode, hold down the top button for one second and the screen will return to
Just Row Mode.
RESET- “rESEt”
Selecting “rESEt” will clear the data stored in memory. Memory for Just Row Mode and
Workout Mode are stored separately, and can be reset either separately or simultaneously.
Hold down the top button until “rESEt” appears in the bottom left window. The word
“MEMORY” will flash in the bottom right window, indicating that the memory stored in Just
Row Mode will be cleared. Press the bottom button, and the word “WORKOUT” will flash,
indicating that the data from the Workout mode will be cleared. Press the bottom button again,
and the words “MEMORY” and “WORKOUT” will flash, indicating that the data from BOTH the
Just Row and Workout Modes will be cleared.
To clear the data, press the top button while the desired memory annunciator is flashing. A
“u” will appear in the top right window and the bottom right window will stop blinking. Press
the bottom button to clear that memory bank. After clearing any data, the unit will return to
Just Row Mode.
Pressing the top button after selecting a memory bank will abort the reset.
PIECE- “PIECE”
Selecting “PIECE” will enter the custom workout setup.
Hold down the top button until “PIECE” appears in the bottom left window. “On” will blink in
the top left window, indicating that the “WORKOUT” Mode will be turned on. Press the bottom
button to toggle to “OFF”, indicating that “WORKOUT” Mode will be turned off. Press the top
button to select “WORKOUT” on or off. Selecting “On” will enter the workout setup. Selecting
“OFF” will exit the workout set up and return to Just Row Mode.
To turn on the workout mode, press the top button while the word “On” is blinking.“01” will
appear blinking in the top left window. This indicates the first interval of the workout. Press the
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
WORKOUT
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
MEMORY
WORKOUT
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
MEMORY
WORKOUT
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
MEMORY
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
/500M
TIME
STOP
Press the bottom button
to reset the memory
bank(s) and return to row
Hold the top button
until rESEt appears
Press the bottom button to
scroll through the memory banks
Press the top button
to select which
memory bank(s) to reset
Bottom
Button
Bottom
Button
Top
Button
Bottom
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
WORKOUT
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
WORKOUT
Bottom
Button
Bottom
Button
6
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
/500M
DIST
/MIN
1
/
2
Displays Stroke Rate
Indicates Just Row or Workout Recall Mode:
When recalling the Just Row Memory, the word
"Memory" will be displayed. When recalling the
Workout Memory, both "Memory" and "Workout"
will be displayed.
Displays the Data from the Corresponding Interval:
Press the bottom button to scroll between Distance,
Average Speed/Split, Interval Time and Number of Strokes.
MEMORY
STOP
WORKOUT
Displays the Interval Number:
Press the top button to scroll through the saved intervals.
The interval number will be shown in the top left window.
After the last saved interval, this window will be blank, and
the total cumulative and average measurements will be
displayed: total distance, total elapsed time, total stroke
count, average speed/split, and average stroke rate.
