COMPUTER INSTRUCTIONS
RAMP
WHITE WATER
P2~P3 Preset Profile Programs
There are two preset program profiles to choose from as shown in the diagrams below:
The computer will automatically adjust the resistance levels according to the program profile you
select. During your workout you can adjust the resistance levels by rotating the SELECT Dial.
There are four more profile programs available through the P7 User Profiles program. For
more information see Program Select on page 11 and see User Data Entry on page 14.
1)
NB
2)
3)
4)
With the computer powered up and in the stop mode. Rotate the SELECT Dial and scroll to the
white water or ramp program.
To quick start just press the start key and the computer will count from zero upwards.
To enter Target Values do not press the start key, instead press the ENTER Key. For more
information see Target Values on page 14.
Select your Target Values by rotating the SELECT Dial then press the ENTER Key to confirm
your selection. If you wish to change a Target Value already entered then keep pressing the
enter key until you return to the Target Value you wish to change.
Once you are happy with all your Target Values then press the start key and begin your workout.
NOTE:
P4 - Pacer Program
This is the most popular and of all the rowing machine programs the best known. The Pacer Program
allows you to row beside a pace boat to help you pace your workout. Or for a more vigorous workout
have a race against the pace boat.
Traditionally the Pacer Program is performed at resistance level one, but if you wish to
increase the resistance then you can adjust the resistance levels by rotating the SELECT Dial during
your workout.
1)
NB
2)
3)
4)
5)
With the computer powered up and in the stop mode. Rotate the SELECT Dial and scroll to the
Pacer Program. Press the ENTER Key to confirm your selection.
To quick start just press the start key and the computer will default to a course distance of 5000
meters and a course time of 30 minutes.
To enter Target Values do not press the start key, instead press the ENTER Key. For more
information see Target Values on page 14.
Select your course distance by rotating the SELECT Dial. Press the ENTER Key to confirm your
selection.
Select your course time by rotating the SELECT Dial. Press the ENTER Key to confirm your
selection. If you wish to change a Target Value already entered then keep pressing the ENTER
Key until you return to the Target Value you wish to change.
Once you are happy with all your Target Values then press the start key and begin your workout.
NOTE:
P7 - User Profiles Programs
There are four
. The
are custom designed by the
user. The computer can store one profile program per user and there are four users to choose from.
For more information see Program Select on page 11 and see U
These four User Profiles Programs are extremely useful as they allow you to custom design a profile
program to your liking giving your workouts endless variety, which will help you to keep motivated.
The computer will automatically adjust the resistance levels according to the program profile you
custom design. During your workout you can adjust the resistance levels by rotating the SELECT
Dial.
During your workout you can adjust the resistance levels by rotating the SELECT Dial.
1)
NB
2)
3)
4)
With the computer powered up and in the stop mode. Rotate the SELECT Dial and scroll to the
user profiles program.
To quick start just press the start key and the computer will count from zero upwards.
To enter Target Values or modify the user profile do not press the start key, instead press the enter
key. For more information see Target Values on page 14.
Select your Target Values and user profile by rotating the SELECT Dial then press the ENTER
Key to confirm your selection. If you wish to change a Target Value already entered then keep
pressing the ENTER Key until you return to the Target Value you wish to change.
Once you are happy with all your Target Values then press the start key and begin your workout.
NOTE:
User Profiles Programs
User Profiles Programs
ser Data Entry on page 14.
P5~P6 Intervals Programs
There are two Interval Programs, intervals distance and interval time. The only difference between
them is the way you select your work interval. In the interval distance program you select a work
distance. In the interval time program you select a work time.
These are excellent training programs designed for short intense rowing spurts followed by a short
rest to recuperate then repeated. Select your work interval then select your rest time up to a
maximum of ten intervals. If ten intervals are insufficient then just press the start key to repeat the
program.
1)
NB
2)
3)
4)
5)
6)
With the computer powered up and in the stop mode. Rotate the SELECT Dial and scroll to the
intervals distance or intervals time program. Press the ENTER Key to confirm your selection.
To quick start just press the start key and the computer will default to a work distance of 100
meters or a work time of 1:00 minute, a rest time of 30 seconds and 10 total intervals.
To enter Target Values do not press the start key, instead press the ENTER Key. For more
information see Target Values on page 14.
Select your work distance or work time by rotating the SELECT Dial. Press the ENTER Key to
confirm your selection.
Select your rest time by rotating the SELECT Dial. Press the ENTER Key to confirm your
selection.
Select your total intervals by rotating the SELECT Dial. Press the ENTER Key to confirm your
selection. If you wish to change a Target Value already entered then keep pressing the ENTER
Key until you return to the Target Value you wish to change.
Once you are happy with all your Target Values then press the start key and begin your workout.
Summary of Contents for R100APM
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