R-99 COMPUTER INSTRUCTIONS COMPUTER INSTRUCTIONS Power Functions Key Functions MOTORIZED COMPUTER: There are six keys on the computer. Each key indicates its function. Press the keys with moderate pressure. DO NOT hit the keys as it may damage the computer. This computer will work with batteries or an adaptor. Either 4 x batteries or an adaptor will be supplied depending on your dealer's preference. We recommend to use adapter for backlight computer. ADAPTOR: Once your Dual Mode Rower is fully assembled and correctly positioned then insert the plug-in adaptor socket as shown in the diagram below. UP & DOWN Key: Press the UP & DOWN Key to scroll through the available selection. ENTER Key: Press the ENTER Key to confirm your selection. START/STOP Key: Press the START/STOP Key to start the workout program you have selected. Press it again to stop your workout. Repress the START/STOP Key to resume your workout program. This information is useful if you are interrupted during your workout, by allowing you to return to your workout without the need of reprogramming the computer. RESET Key: To reset the computer back to the Main Menu Or press the RESET Key for two seconds to total reset the computer. RECOVERY Key: Press the RECOVERY Key to activate the Recovery Program which will automatically evaluate your fitness level. For more information see Recovery Program on page 13. Display Functions BATTERIES: Remove the battery cover as shown in the diagram below and install 4 pieces of R14UG * SUM2 * SIZE"C" * 1.5V batteries. Insure the batteries are correctly positioned and the battery springs are in proper contact with batteries. Replace the battery cover and insure it is tightly closed. TIME, DATE and TEMPERATURE Display: The computer will automatically sleep when the exercise machine is not in use after approximately 4 minutes at which time the computer will go into the Display Mode displaying the Time (24hr), Date and Temperature (SLEEP MODE). To prevent damaging the computer we suggest that you replace the batteries at least every six months. DO NOT mix old and new batteries. DO NOT mix different brands of batteries. TIME Display: preset target time by pressing UP & DOWN buttons (1~99 minutes), each increase / decrease setting is 1 minute. Battery life is approximately three months under normal use. TIME / 500M Display: Computer will display the time needed to row 500 meters according to current speed. DISTANCE Display: Preset target value by pressing UP & DOWN buttons (10~9990meters), each increase / decrease setting is 10 meters. CALORIES Display: Measured in kilocalories. Also known as large Calories and food Calories. STROKES Display: Preset target value by pressing UP & DOWN buttons (0~9999 strokes), each increase / decrease setting is 10. TOTAL STROKES Display: Accumulates total strokes from 0 up to 9999. WATT Display: The monitor will display current workout effort in figures. WARNING: If you plan to store your exercise machine for a long period of time then it is important to REMOVE the batteries to prevent damaging the computer. LOW BATTERY Display: The low battery display will flash when the batteries need replacing. AUTO POWER ON: The computer will automatically turn on when the Dual Mode Rower is in use, or when any key on the computer is pressed. AUTO POWER OFF (SLEEP): The computer will automatically sleep when the Dual Mode Rower is NOT in use ( no RPM, PULSE & press any key) after 4 minutes. NB: The computer will not memory any setting before sleep. LCD Display: If the LCD display is illegible or only partial segments are displayed then reboot the computer. Disconnect the power for approximately 15 seconds by removing the batteries or disconnecting the plug-in adaptor. PULSE Display: To preset target value by pressing UP & DOWN buttons from 30 ~240, each increase / decrease setting is 1. The monitor will display user’s heart rate during training. The pulse measurement function is only used by chest belt system; the frequency of chest belt accepted by the monitor is 5 Khz. RECOVERY Display: After exercising for a period of time and press RECOVERY button. All function display will stop except TIME starts counting down from 00:60 ~00:00. Screen will display your heart rate recovery status with the F1, F2 ---------F6. Counting downkilometers per hour (km/h) or miles per hour (mph). F1 F2 F3 F4 SUPER FIT VERY FIT FIT FAIR ALARM: Auto. ALARM for over the target setting. F5 F6 UNFIT VERY UNFIT MOTORIZED COMPUTER OPERATION Manual Program When you enter into the picture of the MAIN MENU, the MANUAL, PROGRAM, H.R.C., RACE, & RECOVERY will blink to be selected. Press UP or DOWN to select it, then press ENTER and confirm all what you have selected. 1) Enter into the MANUAL, press UP to set the resistance level. Press ENTER to confirm it. You can press UP & DOWN to set TIME (METERS), STROKES, CALORIES, WATTS & PULSE immediately (If you have set the target value for TIME then METERS can’t be set, vice versa.) NB To quick start just press the start key and the computer will count from zero upwards. 2) When the function you have selected count backwards to ZERO or you have pressed the STOP Key, the monitor will STOP and display the average figure. 55% 75% 90% Heart Rate Control Programs The % H.R.C PROGRAMS are designed to keep your heart rate at the constant level you have selected. Every 30 x seconds the computer will check your pulse (bpm) against what you have selected and will automatically adjust the resistance levels accordingly. NOTE: During your workout you cannot adjust the resistance levels. To select the Heart Rate that is optimal for you, see CALCULATING TARGET HEART RATE on the next page. While increasing your heart rate is an important part of exercise, it is also important that your heart rate not be too high. To be safe we suggest that you start your workouts at the 55% H.R.C and increase your % H.R.C as your fitness improves. NOTE: The recommended Maximum Heart Rate is equal to 220 bpm minus your age. 1) From the Main Menu, use the UP & DOWN button to scroll and select the H.R.C. PROGRAM. Confirm your selection by pressing the ENTER button. 2) Use the UP & DOWN button to select your Heart Rate 55% 75% 90% or TAG(target heart rate ). Press the ENTER Key to confirm your selection. 3) Use the UP & DOWN button to continue setting your TIME, STROKES & CALORIES then press ENTER button to confirm your selection. (If you have set the target value for TIME then METERS can’t be set, vice versa.) *To immediately start your workout press the START Key. Race Program 1) Enter into the RACE, the TIME / 500M may glitter with 4:00. You can press UP & DOWN to set (L1~L15) immediately, press ENTER to confirm. Then, you can set the distance of the RACE (500M~10000M) when the METER display is blinking. PC BOAT SPEED LIST L1 L2 L3 8:00 7:30 7:00 L4 L5 L6 L7 6:30 6:00 5:30 5:00 L8 L9 4:30 4:00 3:30 The computer will automatically adjust the resistance level according to the USERS PROFILE PROGRAM you design. During your workout you can manually adjust the resistance levels by pressing the UP & DOWN Keys. 1) From the Main Menu, use the UP & DOWN button to set the USER PROGRAM. Confirm your selection by pressing the ENTER button. 2) There are 16 columns, each with a choice of 16 resistance levels. Use the UP & DOWN button to set your resistance level. Press the ENTER button to confirm your selection. *To immediately start your workout press the START button. L11 L12 L13 L14 L15 3:00 2:30 2:00 1:30 1:00 2) Press ENTER and the picture of RACE will display on the screen. 3) Press START button to START the RACE, the USER & PC will display in the matrix. The monitor will STOP when one have reached the target distance of race, then the matrix displays “PC WIN or USER WIN” and may display the average value after 6 seconds. NOTE: During your workout you can adjust the resistance levels by press UP & DOWN button. Program Profiles 1) From the Main Menu, use the UP & DOWN button to select the PROGRAM PROFILES. Confirm your selection by pressing the ENTER button. 2) Use the UP & DOWN button to select the 12 x PROGRAM PROFILES. Confirm your selection by pressing the ENTER button. NB To immediately start your workout press the START Key. 3) Use the UP & DOWN button to select the 16 X Resistance Levels. Confirm your selection by pressing the ENTER button. 3) Use the UP & DOWN button to continue setting your TIME, STROKES, CALORIES & PULSE then press ENTER button to confirm your selection. (If you have set the target value for TIME then METERS can’t be set, vice versa.). 4) Press the START button to begin your workout. User Program L10 P1 P2 COMPUTER INSTRUCTIONS P3 P4 Calculating Target Heart Rate Your optimal Heart Rate range during exercise is referred to as your training zone. To achieve effective results you should do your cardiovascular workout within your training zone. Refer to the target heart rate chart below to calculate your T.H.R at 55%, 75% and 90%, that is our suggested training zone. We also suggest that you start your workouts at the 55% T.H.R and increase your T.H.R % as your fitness improves. TARGET HEART RATE FORMULA: 220 - AGE x T.H.R% (e.g. 220 - 30 years old x 55% = T.H.R 104.5) P5 P6 TARGET HEART RATE CHART 220 210 90% Sprint 200 75% Run 190 55% Jog 180 P9 P8 P10 170 HEART RATE / bpm P7 160 150 140 130 120 110 100 90 80 70 60 P11 P12 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 99 AGE Chest Bands The R100APM Premier Rower has a built in chest band receiver that uses the international standard 5 kHz bandwidth. Your heart rate will only register on the computer if you are wearing a compatible chest band. If you are unsure that your existing chest band is compatible then contact your dealer for verification. Recycle Help save the planet. Please recycle this computer after use.
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