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resistance together with a slower tempo develops
the working muscles better. To avoid muscle
injuries, always start rowing at a sufficiently low
resistance.
In rowing ergometers with flywheel
construction, stroke speed is at its highest at the
end of the rowing stroke with the body leaning
slightly backwards and the arms flexed against the
chest. The flywheel speed is also at its highest
at this point. Stroke speed is at its lowest at the
start of the rowing stroke. If you row at a very
low resistance at a fast tempo, the flywheel will
continue to rotate fast at the beginning of the
rowing motion, and there may be an idle stroke. It
is therefore recommended to use a higher resistance
when the rowing tempo is very fast.
ROWING TECHNIQUE
The rowing stroke step by step: Tighten the foot
straps on the footrests. Take a grip on the drawbar.
Start the rowing stroke leaning slightly forward,
with the knees bent and the arms straight. Push
yourself backwards straightening your back and
your legs simultaneously. Continue the movement
until you lean slightly backwards and flex your
arms at the same time. Return to the starting
position, lean forward and straighten your arms.
Remember to keep your back straight all the time.
When you finish your workout, put the drawbar
back in place on the top cover of the frame. Never
release your grip of the drawbar during the rowing
stroke!
You can develop the biceps more effectively by
gripping the drawbar from underneath and rowing
normally. You can also work on your biceps only
by taking an undergrip on the drawbar, keeping
your knees and legs straight and flexing your arms
at the elbows.
average effort. The value is reset to zero by pressing
RESET and each time the meter is switched off.
The value on the left in the second line
indicates your
average effort
in watts (from 0 to
995 W to an accuracy of 5 W). The value is
updated after each stroke.
The value on the right in the second
line shows
time
(from 00:00 to 59:59 at one
second intervals, and from 1:00 to 99:59 at one
minute intervals, the colon flashing at one second
intervals). Cumulative calculation of time starts
when you start exercising or when the value is
reset to zero.
NOTE !
If the speed is zero, the
time calculation is not activated. If you have preset
your exercise time from 01:00 to 99:00 minutes
(see Setting Values), the time display shows the
remaining exercise time.
The value on the left in the third line indicates
your
peak effort
in Watts (from 0 to 999 Watts to
an accuracy of 1 W). The value is updated after
each stroke.
The value on the right in the third line shows
what your
total time for 500 m
row would be if
you kept the present speed of rowing. The value is
updated after each stroke.
The value on the left in the fourth line
indicates your
rowing speed
in strokes per minute
(from 0 to 99 strokes/minute).
The value on the right in the fourth line shows
the
distance
covered from the start of exercising or
from the most recent reset. The distance can be
measured either in metres or in strokes (from 0 to
9999 to an accuracy of one stroke or one metre).
If you have preset the distance (from 1 to 9999,
see Setting Values), the display shows the distance
countdown. If you change the unit of measurement
on the distance setting display, the most recent
selection is valid.
At the bottom of the display there are
eleven
symbols depicting rowers
. Each symbol consists
of two segments depicting the rowing motions:
pull and return. The rower with both segments
displayed at the same time corresponds to the
pacer, and the rower with only one segment
displayed at a time symbolizes you and your
present rowing motion. The symbol for the pacer is
normally in the middle of the display line. If there
is no distance between you and the pacer, there is
only one rower symbol flashing on the display with
both segments visible. The rower symbols indicate
the distance between you and the pacer using
three different scales: 1 m, 10 m and 100 m. The
scale changes automatically: if the distance between
you and the pacer is less than 10 m, the scale
used is that of 1 m, and as soon as the distance
exceeds 10 m, the meter switches to the 10 m scale.
Correspondingly, if the distance exceeds 100 m,
the display uses the 100 m scale. The scale used
is shown in the bottom right-hand corner of the
display.
The distance between you and the pacer is also
given as a numerical value in the bottom line. This
value is positive (+) if you are rowing faster, and
negative (-) if you are rowing slower than the pacer.
The speed of the pacer is either the average speed
of 2:00 minutes for 500 m (in case no speed for
the pacer has been set) or a selected speed for 500
m. You can set the pacer speed by pressing SET
PACER and entering the speed, e.g. 1:50 minutes
for 500 m, by using the up and down arrows.
TOTAL VALUES DISPL AY
By pressing
TOTA L
you go to the total values
display (text
TOTA L
on the display). The total
exercise time is given in days (from 0 to 999)
and in hours and minutes (from 00:00 to 23:59).
The total distance is given either in kilometres
or in strokes (0-999999) to an accuracy of one
kilometre or one stroke respectively. The unit of
measurement for total distance can be changed by
pressing m/
ST ROK E S
.
SETTING VALUES
TIME
To set the exercise time, press
SET T I M ER
to open
timer setting display, and set the desired time in
minutes (from 01:00 to 99:00) by using the up
and down arrow keys. If no exercise time has been
set, the display shows - -:- - instead of numbers. If
you need to reset the value to zero, press
R E SET
.
To get back to the basic display, simply press
SET T I M ER .
When the desired time has elapsed, an
alarm will sound five times.
PACER
To set the speed of the pacer (equals your target
time for a 500 m row), press
SET PACER
to open
the pacer setting display, and set the desired speed
in minutes and seconds (from 01:00 to 10:00 - the
default value is 2:00 minutes). If you press
R E SET
in this function, the set time will change to 2:00.
To get back to the basic display, press
SET PACER .
DISTANCE
To set a target distance for your workout, press
SET
DIST
to open the distance setting display, and set
the desired distance either in metres or in strokes.
You can change the unit of measurement (strokes
or metres) by pressing m/
ST ROK E S
. If no distance
has been set, the display shows - -:- - instead of
numbers. If you need to reset the value to zero,
press
R E SET
. To get back to the basic display,
simply press
SET DIST.
When the target time has
been rowed, an alarm will sound five times.
KEYS AND FUNCTIONS
ARROW KEYS
The arrow keys are used for setting values for timer,
pacer speed or distance in the respective displays
(see Setting Values). When the upward-pointing
arrow is pressed, the numerical value increases, and
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The meter switches on automatically when you
press a key and switches off automatically when the
ergometer has not been used or when no key on the
meter has been pressed for about 4 minutes.
PULSE MEASUREMENT
The ergometer has been fitted with an internal
pulse receiver to make it compatible with Polar
telemetric pulse transmitters (available as an
accessory).
The transmitter belt has electrodes attached
to it. To measure your pulse during exercise, wet
the grooved side of the electrodes carefully with
water or saliva, and fasten the elastic transmitter
belt across your chest so that it fits sufficiently
tightly against your skin. Make sure the electrodes
are in continuous contact with your skin during
exercise. The elastic belt must not, however, be too
tight as it should allow you to breath normally
during exercise.
NOTE !
If the surface of electrodes is dry, the
pulse meter display will not show any value. In this
case, wet the electrodes again.
It may be also necessary to re-locate the
transmitter until a suitable position is found to
achieve a reading. To switch on the pulse meter
press any key on the meter. The transmitter
automatically transmits your pulse value to the
pulse receiver located in the rail and on to the
meter display.
METER DISPLAYS
BASIC DISPL AY
When the meter is switched on, it shows a so-called
basic display with the following basic functions
displayed at the same time:
The value shown on the left in the top line
indicates your
pulse
(from 30 to 199 pulses/min).
This function is active only if you have fastened
the pulse transmitter to your chest. A heart symbol
next to the pulse value flashes at the rate of your
heart beat.
The value on the right in the top line shows
your
energy consumption
in kilocalories (from 0
to 999 kCal). The energy consumption is measured
cumulatively on the basis of elapsed time and