top button and the word “DIST” will start blinking in the bottom left window. Pressing the
bottom button will scroll between time, strokes and distance. Choose which of these will be the
unit of measure for the first piece.
Using the top and bottom buttons, enter the desired distance/time/strokes for interval 01.
The top button changes which number is blinking and the bottom button changes the value
of the number that is blinking. After entering the desired interval value, continue pressing the
top button until the 01 is blinking again in the top left window. Then press the bottom button
to change to interval 02. Repeat this process for subsequent intervals - up to 100 intervals can
be entered.
The workout will end when it reaches an empty interval. Therefore, if a workout is
programmed with ten intervals, the eleventh interval must be set to 0000. To change to a
workout with three intervals, interval four must be changed to zero (0). All subsequent intervals
will then be cleared.
When the workout is completely entered, hold the top button for one second. The word
“rPEAt” will be displayed in the bottom left window. The word “OFF” will appear blinking in the
top left window. When repeat is on, the SpeedCoach Gold will continue to repeat the
programmed workout until rowing is stopped, or the Workout Mode is turned off.To simply run
the workout as it was entered, turn repeat off. The workout can always be paused by pressing
the “STOP” button.
To turn repeat off, press the top button while the word “OFF” is blinking. To repeat the
workout, press the bottom button to change to “On”. Press the top button with the desired
repeat setting blinking in order to select it and move on to the next setting.
After selecting the Repeat Mode, the Workout Mode must then be turned on or off. This
allows the workout to be set up in advance and stored for a later practice. If “On”, the first
interval will appear and the workout will begin running when rowing starts. If “OFF”, Just Row
mode will resume when the Piece setup is exited. Use the bottom button to toggle between
“On” and “OFF”. Press the top button to select and exit.
While learning how to program the SpeedCoach Gold, it may help to remember that the top
button changes which option on the screen is blinking, and the bottom button changes the
value of that option.
Note that when reviewing the data from the workout, the SpeedCoach Gold does not know
the difference between the work and rest intervals, and displays all of them. Presumably, splits
will be slower for the rest pieces making it easy to differentiate.
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
Hold
Top
Button
1 sec
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
TIME
WORKOUT
Bottom
Button
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
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
WORKOUT
Top
Button
Use the Top Button to select and exit Piece
7
Top
Button
Bottom
Button
Top
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
DIST
WORKOUT
Bottom
Button
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
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
Top
Button
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
Use the Top Button to move to the next digit, and the Bottom Button to change the value of the digit.
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
DIST
WORKOUT
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
WORKOUT
Bottom
Button
Bottom
Button
Top
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
TIME
WORKOUT
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
STR
WORKOUT
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
DIST
WORKOUT
Top
Button
SETUP - “SEtUP”
Selecting “SEtUP” will enter the Settings Menu. In the Setup Menu, the units of measure, the
Just Row Memory storage interval, the stroke mode and the calibration number for the
SpeedCoach Gold can be programmed. Note that at any time during the Setup Mode, holding
down the top button will exit the Setup Mode and return to either the Just Row or Workout
Mode.
To enter the Setup Menu, hold down the top button until the word “SEtUP” appears. “dSt”
appears blinking in the top left window. Press the top button and the unit of measure will blink
in the lower portion of the bottom left window. Use the bottom button to scroll through the
units of measure available for distance: meters, kilometers, nautical miles and statute miles. To
select one of these units of measure, press the top button while it is blinking. The “dSt” will
begin blinking. Press the bottom button to move to the next Setup option - storage interval.
“Int” will appear blinking on the screen. This is the interval that the SpeedCoach Gold will
automatically store data while in Just Row Mode. For example, if set to 1 stroke, readings for
distance, average speed/split, stroke rate and time will be staved for every stroke. Similarly, if set
to 2 minutes, readings set for the distance, average speed/split, stroke rate and time will be
saved over every two minutes.
Press the top button to change the unit of measure for the interval. It may be set for times,
distance, or number of strokes. The bottom button will scroll through these options. To select,
press the top button while the desired unit of measure is blinking. Then use the top button to
change the interval value. Keep in mind that the top button changes what is blinking on the
screen, and the bottom button changes the value of what is blinking. After the storage interval
is entered, continue to press the top button until the “Int” is blinking again. Then press the
bottom button to go to the next option - stroke mode.
“Str” will appear blinking in the top left window. The Stroke Mode tells the SpeedCoach Gold
how many times the magnet passes over the sensor per stroke. Rowers using a seat magnet
should use 2-Stroke Mode, kayakers using the paddle switch should use the 1-Stroke Mode,
and canoeist, rowers and kayakers not using the optional rate switch should use the 0-Stroke
Mode. In 0-Stroke Mode, the SpeedCoach Gold calculates stroke rate from the changes in
speed through the water.To change the stroke mode, press the top button and the bottom left
window will blink (either 2-Str, 1-Str, or 0-Str). Use the bottom button to scroll to the
appropriate stroke mode. Then press the top button and the “Str” in the top window will blink
again. Press the bottom button to move to the next option- calibration.
Top
Button
Bottom
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
M
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
M
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
KM
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
M
Top
Button
Bottom
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
DIST
M
Bottom
Button
Top
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
DIST
M
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
DIST
M
Bottom
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
TIME
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
STR
Bottom
Button
Bottom
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
STR
Top
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
STR
Bottom
Button
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
/MIN
DIST/AVG/TIME/STR/ALL
SPEED/PACE
RUN/STOP
OFF/RECL/RESET/PIECE/SETUP/PC
SpeedCoach
Gold
STR
8
Top
Button
Top Button
to Exit
to Wokout
Top
Button
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
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
Hold Top
Button
Hold Top
Button
When setting the Gold to Workout Mode, there is a shortcut to turn on a previously
programmed workout without going through the interval setup screens. When the first
“On/OFF PIECE” screen is displayed, hold down the top button for 2 seconds. When the button
is released, the display will jump to the “On/OFF REPEAT” screen, followed by the final “On/OFF
PIECE” screen.
