Model C User Manual
Contents
1. To Train for Competitive Rowing If you do not have a coach or a club program to follow here s a basic plan Frequency 4 6 times per week less when you are rowing on the water Duration 20 60 minutes depending on the intensity of the workout Intensity the whole range from racing to easy steady state Sample Workouts e 2 sets of 10 repetitions of 20secRPF 8 10sec 40secR with b minR between the sets e 2 sets of 3 repetitions of 2minRPF 2 4sec 1minR with 5 7minR between the sets e 3x 1500mRP with bminR between pieces e 3000 4000mRPS 2 4 sec e 30minRPS 5 7sec e 60minRPS 8 12sec e repeat 3minMQ18spm 2minM 24spm 1minMQ30spm for a total time of 30 60min 3 MONITOR YOUR PROGRESS We encourage you to record your workouts in a log At a minimum you should record your periodic test pieces In order to monitor your progress toward your goals A sample Test Results Log is provided on page 27 You may also wish to keep a monthly summary of workouts such as the one provided on page 26 This type of log helps give you an overview of the workouts you have been doing It s also a good place to record your total meters rowed in case you ever want to join the Concept2 Million Meter Club Finally the most detailed log option is a daily log page which allows you to record a maximum of infor mation about each of your workout sessions We have included an example on page 25 Please feel free to make as ma2. EE TE Fet rer i i i EEE EEE EEE i it et XXV EEEE AL KE AAA WAT EAT AE PS D 3 Please note direction of wheels CORRECT Leg Assembly INCORRECT Leg Assembly Wheels Wrong Direction w Wheels Toward Front INSTALLATION OF FRAMELOCK Tool Needed Allen Wrench provided Insert axle through axle tube on framelock Parts needed 2 washers 2 screws ta actual size ar 1 25 cm Place framelock between footplates on Indoor Rower The two footplates may need to be pulled apart slightly for the axle tube FRAMELOCK to fit Be sure to line up axle tube to orient framelock as shown i b Y STU ens Insert 2 screw and washer into each end of framelock axle tube through holes in footplates Tighten with allen wrench USING THE INDOOR ROWER Place the flywheel and monorail sections of the Indoor ATTACHING THE MONORAIL Rower end to end step 1 Using one of the footstraps as a handle lift the footboard end of the flywheel section until it rolls on the caster wheels Lift the end of the monorail to the same level USING THE INDOOR ROWER step 2 Bring the flywheel and monorail sec tions together between the footplates The top hanger should be over the top bolt tube and the bottom hanger should hook over the bottom bolt tube step 3 Lower both pieces until they connect securely and push down into place top han
3. 2 SECURE THE BELT TRANSMITTER Center the Belt Transmitter flat against your skin as high under the Pectoral Muscles breasts as is comfortable The Belt Transmitter should fit snugly and comfortably and allow for normal breathing If your Belt Transmitter is the snap on type position the red snap on the left side of the belt and snap in place on belt 3 ROVV Your heart rate will be displayed in the lower right dis play in all PM2 display modes NOTE lt sometimes takes a few minutes of exercise to achieve a consistent Heart Rate signal C concept 2 das eu 3 Read Heart Rate sg here M mers mest MD i BET GHETE NE tu l OK F TROUBLESHOOTING What if the heart rate reading is erratic or totally absent NOTE Occasionally the Heart Rate Monitor will pick up bad data for a number of reasons When the PM2 recognizes bad data the display will go blank rather than show the bad data It will take 5 seconds or longer to reestablish and display accurate readings 1 Repeat the electrode wetting procedure The elec trodes must be wet to pick up accurate heart rate readings 2 Make sure the transmitter is centered with electrodes flat against your skin as high under the pectoral muscles as is comfortable 3 Wash your belt transmitter with mild soap and water if you have not been doing so regularly 4 Make sure your Receiver is within the proper range to receive transmission 1
4. 4 56 5 00 ic 9 28 9 36 9 44 9 52 10 00 23 2 23 40 24 00 24 20 24 40 25 00 2 28 24 28 48 29 12 29 36 30 00 46 4 47 20 48 00 48 40 49 20 50 00 4 6340 6250 6160 6080 6000 12 12 680 12 500 12 320 12 160 12 000 RECOMMENDED MAINTENANCE SCHEDULE Daily Wipe monorail with a cloth or non abrasive scouring pad after use See page 30 Every 50 hours of use vveekly for institutional users Clean and lubricate the chain with the oil provided or 20w Motor Oil or 20w 3 in 1 oil See page 30 Every 250 hours of use monthly for institutional users 1 Inspect chain for stiff links If thorough lubrication does not help the chain should be replaced with Concept2 part number PN 1765 2 Inspect chain handle connection for wear If the hole has become elongated or the U bolt is worn halfway through the entire con nection should be replaced with Concept2 part number PN 184 3 Tighten the shock cord if the handle does not return all the way to the fan enclosure See page 32 4 Check the socket screws used to install the front leg for tightness 5 Loosen or tighten the nuts on the Performance Monitor arm joints as necessary See page 35 6 Check for dust inside flywheel with flashlight Vacuum if needed See page 34 Approximately Every 800 Hours of Use Replace batteries in the Performance Monitor PM2 The PM2 uses 2 AA batteries See page 35 IMPORTANT The monitor i
5. Polar Electro Inc authorized service center here is a charge to cover the return shipping and handling of warranty repairs this is not a repair charge Additional shipping charges are required for warranty repairs returned to destinations outside the United States e Ship postage prepaid to Polar Electro Inc 3 0 Crossways Park Drive Woodbury NY 11797 2050 Phone 800 227 1314 Fax 516 364 5454 e All HRM s are returned to the owner by regular UPS Polar Electro Inc will not ship to post office boxes Priority shipping requests require additional fees 29 TRAINING ON THE CONCEPT2 1 DETERMINE YOUR GOALS They may be one or more of the following e to lose some weight e to maintain general health and fitness e to aid in rehabilitation e to cross train for another sport e to train for competitive rowing 2 BEGIN YOUR EXERCISE PROGRAM Here are some basic guidelines for setting up an exercise program to achieve your goals Weight Loss Frequency 5 6 times per week Duration 20 50 minutes Intensity Steady effort able to carry on a conversa tion intervals for variety Sample VVorkouts e 5000mC or longer e 30minC or longer e alternate 1minM 1minR for at least 20 minutes total Maintain General Health and Fitness Frequency 3 5 times per week alternate with other types of exercise if desired Duration At least 20 minutes Intensity Moderate steady work target heart rate Sample Workouts e 2
6. y y you start to row and ON OFF DISPLAY DISPLAY Youcan will turn itself off press this buttonat after 4 minutes of Le TIME METERS 500 m any time before inactivity G HET 0 during or after your workout to change your choice of RECALL SET DIGITS display units These RECALL After choices include you have finished gt M ad e average pace a workout you can e projected use RECALL to view meters or time your performance A A e elapsed meters SET DIGITS Press this button to READY Press this or time move right to the next digit when setting button when you watts amp calories time or distance for workouts have finished setting Press this button to increase the up your workout and value of the blinking digit when setting are ready to row time or distance for workouts Projected Finish Display when you are rowing one of these pre set workouts you will have an additional display option in the lower left field Projected Finish Time or Distance If you are rowing a preset distance this display will show you your project ed finish time if you keep up your present pace If you are rowing a preset time this display will show your projected finish distance if you keep up your present pace To see Projected Finish simply press the DISPLAY button to cycle through the options until the word PROJ is displayed above the time or distance B SAMPLE WORKOUTS The sample vvorkouts on these two pages are designed to help you bec
7. 0 30minM e 4000 6000mM e alternate 4 0966 20secR for 15 20min e alternate 1minH 1minR for at least 20min total To Aid in Rehabilitation Work with a doctor or rehab specialist to develop an exercise plan that will meet your needs To Cross Train for Another Sport Your program will vary depending on the nature and yearly cycle of your major sport Frequency 2 4 times per week in your off sea son 1 2 times per week in competitive season Duration 30 60 minutes shorter for intense speed workouts longer for steady state aerobic work outs Intensity Include steady state anaerobic threshold work also more intense intervals racing pieces Sample Workouts e 40minM e 10 000mM e alternate 1minH 1minR for 30 40min e pyramid 1minH 30secR 2minH 30sech 3minH 30secR 4minH 30secR 3minH 30secR 2minH 30secR 1minH 30sech e repeat 3minM 18spm 2 minM 24spm 2 1minMQ28spm for a total time of 30 60min INDOOR ROWER KEY m meters min minutes sec seconds spm strokes per minute R easy restful rowing C conversational intensity able to carry on a conversation comfortably M moderate intensity barely able to carry on a conversation H high intensity RP 2000m race pace RPF 3 4sec 3 to 4 seconds faster than race pace RPS 5 7sec 5 to 7 seconds slower than race pace X times example 3x 500m means 3 repeti tions of 500 meters or row 500 meters 3 times
8. 10 m in Start Exercise are in your target zone Remain in your target zone for 20 to 30 minutes Gradually reduce the intensity of your exercise and let your heart rate fall below your target zone with a 5 minute cool down period DISCLAIMER The material in this manual is for information purposes only The product it describes is subject to change without notice Neither Polar Electro Inc or Polar Electro Oy makes any representations or warranties with respect to this manual or except as stated in the warranty with respect to the product described herein In no event shall either Polar Electro Inc or Polar Electro Oy be liable for any damages direct or incidental consequential or special arising out of or related to the use of this manual or the products described herein Copyright O 1997 Polar Electro Inc The charts and information in this section have been reprinted with permission from Polar Electro Inc CARE AND MAINTENANCE NOTE Any service done by a party other than Polar Electro Inc or a Polar authorized service center during the warranty period volds the warranty The Belt Transmitter consists of an elastic chest belt and integral molded transmitter with electrodes which automatically activates when properly wetted and secured around your chest The transmitter will shut off automatically when removed however sweat and moisture can keep the Belt Transmitter activated so it 5 Important to wipe dry a
9. 30 Flywheel Axle PN 1113 and Sprocket PN 1112 Monorail shown upside down Shock Cord Pulleys 4 PN 1011 and Axles 2 PN 1130 Push equal amounts of cord through both shock cord adjustment mechanisms FLYWHEEL OPENING AND CLEANING Every 250 Hours of Use Tools Needed 34 BATTERY REMDVAL BATTERY REPLACEMENT Use 2 AA batteries PERFORMANCE MONITOR ARM TENSION ADJUSTMENT Tools Needed 2 wrenches Ae or 11mm 35 TROUBLESHOOTING New problems may arise that are not dealt with in this troubleshooting section We would appreciate any input you our customer may have to help us deal with these situations Please call or write us Symptom Scraping noise from inside the front end beam Possible Cause Shock cord or chain may be routed incorrectly or worn Shock cord or chain may have jumped off the pulley Remedy See diagram on page 2 for proper rout ing of the shock cord and chain Contact Conceptz2 if replacement parts are needed Symptom Creaking noise from the footplate area Possible Cause Two mating surfaces of monorail and front end are working against each other Remedy Separate the monorail from the front end Apply a light coat of thick lubricant Vaseline or Chap Stick to front facing and bottom rear facing aluminum hooks located at front of monorail Reassemble and row Lubricate here MONORAIL Symptom Seat sticks on monorail Possible Cause 1 Monorail may not be
10. Arms should be fully extended e You are ready to take the next stroke WORKOUT INTENSITY The intensity of your workout is not determined by the setting of the damper but by your own effort The faster the wheel spins the more resistance you will feel regardless of the setting you choose This is because the fan blades on the flywheel create wind resistance to slow the flywheel down WHAT IS A ROWING WORKOUT Intensity Duration Resistance A rowing workout can be tailored to achieve a variety of results by adjusting intensity and duration Here are some suggestions to get you started For specific work out suggestions to achieve your goals please refer to the Training section on page 24 DO not row too hard Row with an intensity that will allow you to keep going for at least 20 min utes This will enable you to take full advantage of the cardiovascular benefits of rowing Control the intensity of your rowing by how hard you pull Think of the Indoor Rower as your boat If you row easily you can row for a long time To make the boat go faster you pull harder If you try to make the boat go very fast you will be ex hausted in a short time Air resistance on the flywheel fan works just like the water resistance on a boat uw Watch the center display of the Performance Monitor This indicates your pow er output or how fast your boat is going stroke by stroke It gives you immediate feedback on how ha
11. ION AND FREQUENCY Gas eem M Tat at utt an ng ag a S uS er yy hz LAE ERRARE gt ca ety E w D B an Ee Ne P mm um us NES DU Pa een ate Ar i ra CX Sees es EFE x Heart rate in beats per minute BO Bs 55 30 45 40 35 30 Age When you begin your exercise program try to stay at the lower end of your target zone As your fitness level improves vary your exercise duration and intensity Choose your target zone according to your personal fitness goals If your goal is weight management high intensity hard exercise is not necessary to burn fat ef fectively See the WEIGHT MANAGEMENT ZONE Exercising in the INCREASED PERFORMANCE ZONE Above 85 of your maximum heart rate is only neces sary for competitive athletes Fitness experts advise that workouts should last approximately 30 to 40 minutes and be done at least 3 times a week Your workouts should be spread throughout the week to let your body recover properly Polar heart rate monitors guide you through your workout giving you continuous ECG accurate heart rate readings TARGET ZONE EXERCISE PATTERN 40 year old Begin each workout slowly and give your body a chance to warm up at least 5b minutes below your target zone Gradually increase the intensity of your exercise until you ful ax Bo s maxim um Heart rate in beats per minute Resting Yarm Up Target Zone Exercise Cool Resting 5 10 min 20 30 min Down 5
12. PLAY OPTIONS am HEARTRATE A WORD ABOUT CALORIES Due to the differences in body weight and efficiency calories on the PM2 are only an approximation of calories burned by the person rowing The formula used in the PM2 is as follows DISPLAY C a lori es DISPLAY 500 m 500 m V Z v WATT WATT V v CAL CAL HR 8 Calories 4x ave watts 1 1639 300 cal hour x time rowed in hours bs TIME L Ll SPM This formula assumes a person of 175 pounds 80 kg and a base rate of 300 cal hour to move your body through the rowing motion at 30 strokes minute CAL HEARTRATE 15 LEVEL II PRESET WORKOUTS amp RECALL A SETTING UP WORKOUTS Example f1 It is easy to set up a variety of workouts on your PM2 Specifically you can set up PRESET TIME e a single work session of preset time duration 45 minute row e a timed interval workout alternating work time and rest time e a single work session of preset distance e a distance interval workout alternating work distance and rest time All of these types of workouts can be set up using these buttons METERS Press TIME Press this button to set this button to set the distance du REST Press this ON OFF Press thetimeduration ation of a work button to set the this button toturn the ofaworkpieceor piece or distance rest time for an PM2 on or off The work intervals intervals interval workout PM2 will come on automatically when y
13. POSITION see page 7 BEFORE MOVING THE INDOOR ROWER e Use of this machine with a worn or weakened part such as the chain sprocket swivel connector handle U bolt or shock cord may result in injury to the user When in doubt about the condition of any part Concept2 strongly advises that it be replaced immediately with genuine Concept2 parts e o avoid possible injury use caution while attaching the monorail section to the flywheel section and while operating the frame lock BEFORE YOUR FIRST ROW 1 Consult your physician Be sure that it is not dangerous for you to undertake a strenuous exercise program 2 Carefully review the rowing technique information on page 12 Improper technique such as extreme layback or jumping off the seat can result In injury 3 Start each workout with several minutes of easy rowing for a warm up 4 Start your exercise program gradually Row no more than 5 minutes the first day to let your body adjust to the new exercise 5 Gradually increase your rowing time and intensity over the first two weeks Do not row at full power until you are comfortable with the technique and have rowed for at least a week Like any physical activity If you increase the volume and intensity too rapidly fail to warm up properly or use poor technique you will increase the risk of Injury 6 Rowing with the damper setting too high can be detrimental to your training program by reducing your out put and increasing
14. TABLE OF CONTENTS schematic Diagrams with Part Numbers 2 KUnpacking and Assembly aa 3 Pl Using the Indoor ROWE e 7 E a EON 10 Petore your ge AO K D a D r 11 MEER ED S N JN A E ATE A 12 VOR OUE EEATT 13 kEirm2 and Heart Rate Using the Performance Monitor PM2 eret iit rts 14 Heart Rate Interface Installation Model 02 20 Using the Heart Eee ss m 21 El Training on the Concept2 Indoor Rower 24 Ten 25 Fe 28 Fal Maintenance Procedures Recommended Schedule PORRO ORO E 29 Cleaning eg oe Eee 30 pican e a esa S 30 Removing and Installing the Return Mechanism Cover 31 Shock Cord CNIS 100 Nil S UU UT 32 Flywheel Opening and CleanIng sass 34 Performance Monitor Battery Removal Replacement 35 Performance Monitor Arm Tension Adjustment 55 I Troubleshooting 21 11 11 36 C Iconcept 2 EP 1 1 Pl 1 lt lt Seat Roller bottom PN 1725 SCHEMATIC DIAGRAMS Seat Roller bottom hardware PN 1732 Seat Roller bottom amp hardware PN 1733 WITH PART NUMBERS FTA SEAT GARRIAGE Seat Top with Screws PM 1703 seat Roller top PM 1724 Seat Holler top hardware PN 1727 Seat Roller top amp hardware PN 1728 FLYWHEEL SIDE OF MACHINE Idler Pulley PN 1024 JE Idler Axle PN 1130 P P Flywheel Axle PN 1113 and Spro
15. ame pace The smaller the number the faster you are going METERS HEARTHATE l CALORIES HOUR the rate at which A A you were burning calories during the last stroke It displays the approximate number of Your TOTAL OR CUMULATIVE If you have the OPTIONAL calories you would burn in an hour if you kept OUTPUT since you started rowing HEART RATE interface rowing at that pace The larger the number This is displayed in a choice of 4 units attached and are wearing a the faster you are going AVERAGE PACE what your chest belt this display will WATTS the power you exerted average pace per 500 meters has show your heart rate in beats during the last stroke in watts been since you started per minute The larger the number the faster METERS the number of you are going meters you have rowed since you For more information see pages 20 23 To order your Heart Rate started Interface call Concept2 toll free at CALORIES the approximate 1 800 245 5676 number of calories you have burned since you started WATTS your average power PM2 amp out put in watts since you Started HEARTRATE Pace amp Meters B DISPLAY OPTIONS Now try pressing the DISPLAY button Each time you press It the display changes cycling through the choices shown at right DISPLAY DISPLAY e You can choose any of these displays emu 1500 m to watch while VOU row WATT WATT e You can change the display any time CAL during your workout DIS
16. ates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user Is encouraged to try to correct the interference by one or more of the following measures e Reorient or relocate the receiving antenna e Increase the separation between the equipment and the receiver e Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help 19 THE OPTIONAL PM2 HEART RATE INTERFACE Installing on Model C PN 1761 4 Placement of wire should be the mirror image of the monitor wire on other side of arm I for machines built after 7 1 95 for machines built before 7 1 95 Jte wire through framelock FEN E 20 NOTE FOR STORAGE before you disconnect monorail from front end remove receiver from VELCRO patch and remove cable from framelock area HOW TO WEAR YOUR POLAR OR POLAR COMPATIBLE HEART RATE MONITOR 1 WET THE ELECTRODES Wet the electrodes the two grooved rectangular areas on the underside of the Belt Transmitter thoroughly with water or saliva
17. cket PN 1112 Chain Assembly PN 1716 j Shock Cord 12 5 PN 1731 Travelling Pulley Assembly PN 1756 Shock Cord Pulleys 4 PN 1011 and xles 2 PN 1130 S C A M s 2 PN 1104 Monitor PM2 PN 1757 Th Monitor Pickup HE PN 1748 Flexfoot Toe Piece amp Screws ra PN 1720 TV monn en pi td MONORAIL SECTION FLYWHEEL SECTION INDOOR ROWER PARTS UNPACKING YOUR E CONGEPTZ INDOOR ROWER You should find the following parts in your Indoor Rower shipping box If any parts are missing please call us toll free at 1 800 245 5676 UNPACKING amp ASSEMBLY PN 1736 PN 1746 PN 1118 PN 1117 PN 1752 ae CONTENTS OF PARTS BAG PN1752 PN 1144 PIN 1225 PN 1504 ASSEMBLY OF FRONT LEGS Tool Needed Aller pro Parts Needed 4 washers 4 screws actual size T 25 60 cm Long TI Le g 1 O 3 49 cm me Short 2cm Leg Note that longer leg I attaches to same side as wheels ATTACHING FRONT LEG OOOO Tool Needed Parts Needed Allen Wrench 4 washers B B B B provided 4 screws bar actual size or 1 25 cm Front Leg Assembly Insert socket screws In this order EEEE REEE ENEY EE EEE Meee sie Mei EE ete EEE EEK Ek See eile EEE De Det See De kt koki ee Dee ik EEE kt kt eee See De De Se Kk aeaaaee Ee BE Eabb Vg gg gg ey 2 KE EE EEE EK EEE EEE IE
18. clean Remedy Clean monorail See page 30 Possible Cause 2 Bottom rollers are too tight Remedy Adjust with a e or 14 mm wrench Symptom Seat is bumpy as it rolls Possible Cause Dirt on seat rollers or monorail Or worn Out seat rollers Remedy Clean rollers and monorail Replace seat rollers if worn out Concept2 part number PN 1724 Symptom Chain skips on sprocket during the drive or runs roughly during the recovery Possible Cause 1 Stiff links in chain Remedy Clean and lubricate the chain See page 30 If it continues to skip the machine should not be rowed and you should contact Concept2 immediately Possible Cause 2 Worn out sprocket Remedy Replace sprocket with PN 1112 from Concept2 Symptom Handle does not retract all the way to the chain guard and hangs loose Possible Cause Shock cord is too loose due to normal stretching or cold temperatures Remedy Adjust shock cord tension See page 31 Replace shock cord if it is frayed through outer cover or if it is losing its elasticity Order Concept2 part number PN 1731 If the shock cord is cold allow it to warm up 36 e Symptom Seat hits the end of the track while rowing NOTE itis possible that you will hit the end of the monorail while just sitting but not while actually rowing We recommend that you try a test row before making adjustments Possible Cause Long Legs Remedy If you hit the end of the monorail while rowing wit
19. edure see page 21 The electrodes must be wet to pick up TROUBLE accurate heart rate readings SHOOTING Remedy 2 Make sure the transmitter is centered with electrodes flat against your skin as high under the pectoral muscles as is comfortable Remedy 3 Wash your belt transmitter with mild soap and water If you have not been doing so regularly 37 C Iconcept 2 F C 4 I Pl a MORRISVILLE VERMONT USA EMAIL ROWINGGCONCEPT2 COM WEB WWW CONCEPT2 COM
20. eries they may be in upside down proper range to receive transmission 1 meter 3 feet Remedy 1 Try reversing the orientation of the bat from your chest belt teries See page 35 Remedy 2 If you have not just changed the batter Possible Cause 3 Bad cable connections ies try pressing the ON OFF button If there is still no Remedy Check the connection on the back of the life in the display you could try new batteries If this PM2 where the receiver cable plugs in Check the doesn t help contact Concept2 If the ON OFF button connection between the cable and the receiver does activate the display with zeroes there may be a problem with the monitor pickup Possible Cause 4 Outside interference Possible Cause 2 Performance Monitor Remedy If you are exercising within range of pickup wire may not be securely plugged in on back of strong electromagnetic signals the heart rate readings monitor may elevate to abnormal levels Common sources of Remedy Make sure the plug is inserted completely electromagnetic signals are televisions computers cars TV antennas high voltage power lines and motor driven exercise equipment Symptom Faded or incomplete segments on the PM2 display Possible Cause Poor connection between LCD and circuit board Remedy Perform the self test as shown on page 19 and call Concept toll free at 1 800 245 5676 Possible Cause 5 Signals from more than one Belt Transmitter within the transmission ran
21. fter each use Clean the Belt Transmitter with mild soap and water regularly to remove any perspiration residue Do not use abrasives or chemicals such as steel wool or alcohol in cleaning as they can cause permanent damage to the electrodes Belt Transmitter Battery The estimated battery life is 2500 hours of use When your Belt Transmitter Battery is depleted contact Polar Electro Inc or a Polar Electro Inc authorized service center to obtain a replacement LIMITED ONE YEAR WARRANTY Non commercial Applications Polar Electro Inc warrants to the original consumer that the product will be free from defect in material or workmanship from the period of date of purchase indicated below e One piece inclusive of battery waterproof Transmitter Belt PEAO 2 years e Plug in Receiver Commercial Applications Polar warrants to the original consumer that the products will be free from defect in material or workmanship for 90 days trom the date of purchase SERVICE e Carefully pack your Receiver and Belt Transmitter in a shipping carton so that it is protected from shipping damage e Include a proof of purchase a receipt or photocopy e Include a single sheet of paper stating why your HRM Is being returned for repair Print your Name Address and Daytime Telephone Number e During the warranty period the product will be re paired or replaced at Polar s option without charge by Polar Electro Inc or a
22. ge 1 meter 3 feet may also cause incorrect readings Remedy Check your surroundings and move away from the source of interference if possible NOTE Two Indoor Rowers with heart rate hardware e Symptom Entire monitor screen not just Heart must be at least 4 feet 1 22 meters apart to avoid Rate display goes blank when the Heart Rate cable is interference plugged in Possible Cause A short circuit that occurs if the Schematics for all parts of the Indoor Row Heart Rate cable is plugged into the PM2 while the er and detailed instructions for repair and monitor is turned ON or replacement of parts are available Remedy Push the ON OFF button once to turn the PM2 off then push the ON OFF button again to turn problems or if further troubleshooting as the PM2 back on again We suggest that the Heart sistance is needed please call Concept2 Rate cable be plugged into the monitor when the PM2 toll free at 1 800 245 5676 in the USA and is turned off Canada l In the event you may have questions or Symptom The heart rate reading is erratic or IS totally absent NOTE Occasionally the Heart Rate Monitor will pick up bad data for a number of reasons When the PM2 recognizes bad data the display will go blank rather than show the bad data It will take 5 seconds or longer to reestablish and display accurate readings Possible Cause 1 Poor contact between skin and electrodes Remedy 1 Repeat the electrode wetting proc
23. ger bolt tube hanger bottom bolt tube step 4 Rotate the framelock around and push it into the locked position V Push firmly to lock X UNLOCKED LOCKED e Always have the framelock in the locked position when e o avoid possible injury use caution while at the flywheel and monorail sections are connected Failure taching the monorail section to the flywheel to do so may result in injury if the unit is lifted or moved section and while operating the framelock THE CATCH SETTING THE FLEXFOOT To set the Flexfoot pull the toe piece toward you to release the footpiece trom the two pegs Slide the toe piece up or down to achieve the proper setting then press the toe piece back down onto the pegs Begin by setting the Flexfoot heel so the strap crosses the ball of your foot As you gain familiarity with the Indoor Rower you may choose to raise or lower the Flexfoot a notch for reasons of flexibility or general comfort Optimal setting permits the knee lower leg and ankle to be perpendicular to the floor at the catch Lowering the Flextoot heel permits more seat travel Raising the Flextoot heel cuts down on leg flexion USING THE HANDLE HOOK Place the handle in the handle hook to make It easier to reach when you are seated on the rower NOTE It is best to let the handle rest against the fan cage as shown at left rather than in the handle hook when the machine IS not In constant
24. h the seat rollers in the standard position you can extend the travel distance of the seat by 1 Inch 1 Use two 16 or 14mm wrenches to loosen the bolt holding the rear top seat roller in the seat carriage see drawing Remove the roller and hardware from hole A Note the order of hardware 2 Place the roller and hardware in hole B in the same order in which you removed It Tighten the nut Symptom The seat wobbles from side to side on the monorall Possible Cause After extended use the fit of the seat on the monorail may become loose due to wear on the rollers Remedy You may move the bottom roller to a tighter hole toward the front of the seat C as shown in the drawing below by following steps A or B A The top roller must be removed and the seat slid up to front of monorail and off Use two 9 16 or 14mm wrenches to do this Use a 6 wrench and an allen wrench to loosen and tighten the bottom rollers OR B The top of the rear leg must be removed from the monorail using a he wrench and an allen wrench The seat can then be slid off the rear of the monorail Use a 9 wrench and an al len wrench to loosen and tighten the bottom rollers Pictured instructions are available Seat Front e Symptom Monitor display fails to come on when Possible Cause 2 Receiver too far away from you start to row transmitter Possible Cause 1 If you just changed the bat Remedy Make sure your Receiver is within the t
25. meter 3 feet from your chest belt PRECAUTIONS e Thoroughly wipe your Polar Belt Transmitter dry after each use Do not store in a non breathable or plastic bag where moisture may become trapped Store in a warm dry place Do not expose your HRM to direct sunlight extreme heat above 50 degrees Celsius 122 degrees Fahr enheit or extreme cold below 10 degrees Celsius 14 degrees Fahrenheit Do not bend or stretch the electrode strips on your Belt Transmitter especially when storing 5 Check the connection on the back of the PM2 where the receiver cable plugs in Check the connection between the cable and the receiver 6 If you are exercising within range of strong electro magnetic signals the heart rate readings may elevate to abnormal levels Common sources of electromag netic signals are televisions computers cars TV antennas high voltage power lines and motor driven exercise equipment 7 Signals from more than one Belt Transmitter within the transmission range 1 meter 3 feet may also cause incorrect readings Check your surroundings and move away from the source of interference If possible NOTE Two Indoor Rowers with Heart Rate hardware must be at least 4 feet 1 22 meters apart to avoid interference If further troubleshooting assistance IS needed call Concept2 at 800 245 5676 21 MONITORING HEART RATE TO DETERMINE TRAINING INTENSITY Getting Started with Heart Rate Monitoring Heart ra
26. n can set up 4 different kinds of workouts on the PM2 preset time duration preset distance timed intervals and distance intervals After you have finished a workout you can use RECALL to view your performance All Level II functions have labeled buttons See pages 16 LEVEL Ill Extra Functions Advanced users can take advantage of these extra functions two odometers resettable and non resettable splits to be measured and displayed during your workout at an interval of your choice drag factor display and PM2 self test Extra functions are activated using button combinations which are described on page 19 CIconcebpt 2 eau 125 METERS HEARTRATE ON OFF xi DISPLAY 3 V6 TE pelis REST TA K M 4 WATT RECALL SET DIGITS READY v EAA lt Td MM e LEVEL I AUTOMATIC OPERATION A GETTING STARTED All you need to do Is get on and row The PM2 will automatically come on and begin to display information about your performance Here is what the displays are showing f E 2 1 Your STROKE RATE or cadence in Strokes per C Minute SPM updated every stroke Aim for IES at gt n TIME APM lt somewhere between 20 and 30 spm how long you have been rowing 500 M INT Your OUTPUT FOR EACH STROKE f how hard you pulled on the last stroke This is i a displayed in a choice of 3 units PACE 500METERS how long it would f take you to row 500 meters if you kept rowing at that s
27. ne Is not resettable e Split Intervals you can set the PM2 to measure splits at intervals which you set Each split will be saved for recall after you finish and can be displayed for 6 seconds while you row e Drag Factor you can set the PM2 to display the drag factor which it calculates during the rundown of the flywheel e PM2 Display Test BUTTON SEQUENCES amp DESCRIPTIONS OF EXTRA FUNCTIONS DRAG mE FACTOR Custom Splits time to set a time interval for split measurement Use the SET DIGITS buttons to set the split time Then press READY when done Note your custom split interval will not be retained through a power down Custom Splits distance d READY METERS Hol then press to set a distance interval for split measurement Use the SET DIGITS buttons to setthe split distance Then press READY when done Note your custom split interval will not be retained through a power to have 2 drag factor displayed in the lower right display window Repeating this button sequence will turn off the drag factor display The drag factor is most helpful if you row on Concept2 s in different locations and want to be sure the resistance setting is the same Check the drag factor on your home machine and then adjust the damper on the away machine until you get the same drag factor Typical range for drag factor on the Indoor Rower is 103 damper setting 1 223 damper setting 10 When PM 2 powers up or rese
28. ny copies of these pages as you wish You can also request a free logbook from Concept2 4 EVALUATE AND ADJUST PROGRAMI IF NECESSARY If you are not making progress toward your goals you may need to modify your program It may be helpful to discuss your training with a coach or fellow athlete If you are tired and your performance is getting worse you may actually be training too hard NOTE Additional rowing information is available at www concept2 com as well as in our free Training Guide pro vided with your Indoor Rower THE ROWER S DAILY LOG PERSONAL DATA Date Form of Exercise Workout Partners Time of Day 1 Indoor 1 On Water Rowing Rowing Environmental conditions for hot Before workout low unmotivated And my bad grumpy cold my energy in between mood was stressed out humid energetic highly good dry motivated great workout just right level was ok somewhat motivated just OK Notes Body Weight Heart Rate pre workout post workout Resting a m pre workout Today s Workout How it felt and other comments Othe Othe CUMULATIVE DATA Indoor Indoor On Water On Water id Mileage Time OTHER CUMULATIVE DATA Suggestions for next time I do this workout MONTHLY WORKOUT SUMMARY METERS CUMUL DATE WORKOUT WORKOUT DATA ROWED METERS COMMENTS N O TEST RESULTS LOG Test Piece 2000 METERS Test Piece 30 MINUTE 27 28 A
29. ome familiar with this capability of your PM2 We encourage you to set them up on your own PM2 as you read through the instructions They are also good workouts to try once you have learned proper rowing technique and built up your time rowing on the Indoor Rower 16 Example 4 Example 3 Example 2 DISTANCE INTERVALS 5 x 500 meters TIME INTERVALS 10 x 1 minute hard 1 minute easy PRESET DISTANCE 5000 meter row with 2 minutes rest AVE 500 M AVE 500 M AVE 500 M SET DIGITS SET DIGITS Ls REST TIME Lu ke He 0 Lu oc am 3 amp 4 The interval number will be displayed in the upper right corner during the rest interval REST TIME AVE 500 M AVE 17 You are now ready to row You may change display now during or after your workout C USING RECALL After you have finished a workout you can use RECALL to view your performance during each split or interval of your workout The first press of the RECALL button displays the end of workout information for your workout Each successive press of the RECALL button shows the next earlier split or interval until either the last split has been displayed or there Is no more memory available maximum storage Is 20 splits or intervals The word SPLIT will appear on the screen to indicate that you are viewing split information as opposed to end of workout information Default splits are 2 minutes for timed worko
30. rd you are pulling Set the damper to make the Indoor Row er feel like a sleek fast boat numbers 1 4 or a big slow rowboat numbers 6 10 Either boat can be rowed hard or easily As you try to make either boat go fast you will need to apply more force Making the sleek boat go fast reguires you to apply your power more guickly When trying to make the big boat go fast you will feel the greatest force Rowing in a setting that results in too high a force can be detrimental to your training program by reducing your output your enjoy ment and the duration of your workouts As with any exercise rowing with too high a force increases the risk of Injury SPEED SETTINGS ON THE FLYWHEEL UP FOR SLOWER DOWN FOR FASTER 13 USING THE PERFORMANCE MONITOR 2 PM2 OVERVIEW OF THE PM2 OPERATION Your Concept2 Indoor Rower is equipped with a PM2 the second generation of our electronic Performance Monitor We have designed the PM2 to be as friendly as possible while making several powerful new functions available to you There are three levels of operation LEVEL Automatic operation Like the original PM the PM2 has an automatic mode which will monitor your workout without requiring you to use any buttons at all You will also find it very easy to use the DISPLAY button to change the output units displayed See page 15 LEVEL Preset Workouts and Recall To introduce more variety into your exercise program you ca
31. risk of injury It is better to err on the light side rather than on the heavy side 11 PROPER ROWING TECHNIQUE e Have someone watch you to help you match your body positions to those shown below e These positions should be blended together to make a smooth and continuous stroke with no stopping at any point in the stroke e Aim for a stroke rate of between 24 and 30 strokes per minute as displayed on the Performance Monitor e Grip should be loose and comfortable wrists should be level I e Extend your arms straight toward the fly wheel e Keep wrists flat e Lean your upper body slightly forward with back straight but not stiff e Slide forward on the seat until your shins are vertical or as close to this as your flexibility will allow e Begin the drive by pressing down your legs e Keep your arms straight and hold your back firm to transfer your leg power up to the handle e Gradually bend your arms and swing back with your upper body prying against the legs until you reach a slight backward lean at the finish 1 NH e Pull handle all the way into your abdomen e Straighten your legs e ean your upper body back slightly e Extend your arms toward the flywheel e ean your upper body forward at the hips to follow the arms e Gradually bend legs to slide forward on the seat I e Draw your body forward until the shins are vertical e Upper body should be leaning forward at the hips e
32. s a sealed unit Do NOT take apart Any attempt to disassemble will void war ranty Contact Concept2 for problems with this part MAINTENANCE IMPORTANT SAFETY NOTE Use of this machine with a worn or weakened part such as the chain sprockets swivel connector or shock cord may result In injury to the user When in doubt about the condition of any part Concept2 strongly advises that it be replaced immediately Use only genuine Concept2 parts Use of other parts may result In injury or poor performance of machine 29 CLEANING MONORAIL TOP Clean daily after use Tools Needed Cloth Cleaner soap amp water or any glass cleaner Mineral Acids Bleach Coarse Abrasives 30 LUBRICATING CHAIN Every 50 Hours of Use Use 1 teaspoon of 20 weight oil on paper towel Rub along chain Wipe off excess Repeat if needed REMOVING AND INSTALLING THE RETURN MECHANISM COVER Concept2 part number PN 1526 Removing Installing 1 F I 1 1 ri pd 9 de 1 si N UM e 3 T p gt Ten V i F 1 f F i B Assembled 31 SHOCK CORD ADJUSTMENT You must use the shock cord available through Concept2 Use of other shock cord will have a significant effect on the performance of your machine Concept2 part number PN 1731 gt Idler Pulley PN 1024 Idler Axle PN 11
33. te monitoring can be useful to rowers of all levels whether out of shape or competitive novice or Olympian Monitoring your heart rate allows you to maximize the ef fectiveness of your training time It helps you adjust your effort so you can achieve the goals of each workout For more information talk to a local trainer or coach check bookstores or call Concept2 The following information provided by Polar Electro Inc Is designed to get you started with heart rate Medical authorities use the term target zone to de scribe the amount of physical activity which is enough to achieve fitness but not too much to exceed safe limits This target zone is the level of activity which produces a heart rate of from 70 8596 of the maximum attainable heart rate during all out effort A rough formula for esti mating your maximum heart rate Is to subtract your age from 220 Put in simple terms your own heart rate can be used as a speedometer that tells you how much exercise your body needs for optimal physical fitness The following Target Range Chart is based on averages and can only be used as a guideline For more accurate information consult your doctor Note Before beginning any type of exer cise program consult your doctor if you are Over 35 years of age have not been fol lowing a regular exercise program smoke have high blood pressure or high choles terol or use a pacemaker TARGET RANGE CHART EXERCISE DURAT
34. ts the drag factor display will be off by default Default value is 2 minutes Note When a heart rate monitor is being worn HR will override down Default value is 500 meters the drag factor and will always be displayed Splits On Off DISPLAY PMZ DISPLAY MES ON OFF We TIME O wo RECALL M DISPLAY then i press Eis RECAL METERS METERS REST 0 V WATT READY lt to have splits displayed during your workout Repeating this button sequence will turn off the split display during your workout When the PM2 powers up splits are off by default then press E SET DIGITS gt ME i to perform a self test including all segments test Press ON OFF to end A the test TWO ODOMETERS Not Resettable READY Resettable READY SET DIGITS then fa press SE SNS to display cumulative distance rowed This odometer is not resettable Distance is in kilometers and is only displayed when READY and are being pressed to display a resettable record of distance rowed At 99 999 it rolls over to 00 000 Press RECALL to reset to 0 Press READY or ON OFF to get out of this function This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to Part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment gener
35. use i e overnight between workouts This will prolong the life of the shock cord ADJUSTING THE DETACHING THE MONORAIL PERFORMANCE MONITOR 1 Release the framelock from the locked position by pulling up on the rope allowing the framelock to rotate into unlocked position SEAT PAD seat comfort varies from one individual to another If you 2 Lift the footstrap slightly with one hand to disengage do not find the standard seat to be completely comfort the monorail able you may wish to try the seat pad which is available from Concept2 Order PN 1409 STORAGE The two parts may be placed upright as shown here for more compact storage 3 Remove monorail with the other hand Care should be taken when standing the flywheel section up as the balance may shift suddenly Do not let handle fly into chain guide Handle Hook Place handle against the chain guide or in handle hook before letting go Do not row with one hand only Abuse of the chain can result in injury 10 Pull straight back with both hands Never twist chain or pull from side to side Keep clothing free of seat rollers Chain does not require oiling prior to first use Keep children pets and fingers away from seat roll Perform proper maintenance as described in the ers Seat rollers can cause injury Maintenance section of this manual page 29 ALWAYS PUT THE FRAMELOCK IN THE LOCKED
36. uts and 500 meters for dis tance workouts See next section to set custom splits NOTE Your workout results will remain in the PM2 memory until another vvorkout is started even if the PM2 is turned off TIPS The F button works the same as RECALL It shows the next earlier split or interval The button shows the next later split or interval The DISPLAY button can be used during split recall to view splits in various units Pressing REST during split recall shows splits in cumulative mode This is indicated to the user by CU in the center display field Press REST again to exit CU mode HEART RATE box shows your HR at the end of that interval or split SPM box shows your average strokes per minute for the interval or split Type of VWorkout automatic count up mode preset timed workout preset distance workout preset timed intervals preset distance intervals RECALL DISPLAY CHART Splits Taken Recall Display every 2 minutes or custom split interval if set every 2 minutes or custom split interval if set every 500 meters or custom split interval if set at end of each time interval at end of each distance interval LEVEL III EXTRA FUNCTIONS FOR ADVANCED USERS All of the PM2 buttons except the ON OFF button have extra functions which are activated when you press and hold down the READY button These special functions include e Two Odometers one Is resettable trip odometer and o
37. vg pace per CONGEPTZ INDOOR ROWER PAGE CHART Use this chart to predict your final time or distance for the workouts shown 500m 1000m 2000m 5000m 6000m 10 000m 30 min 60 min 1 28 2 56 5 52 14 40 17 36 29 20 10 230 20 460 1 30 3 00 6 00 15 00 18 00 30 00 10 000 20 000 1 32 3 04 6 08 15 20 18 24 30 40 9780 19 560 1 34 3 08 6 16 15 40 18 48 31 20 9570 19 140 1 36 3 12 6 24 16 00 19 12 32 00 9380 18 760 1 38 3 16 6 32 16 20 19 36 32 40 9180 18 360 1 40 3 20 6 40 16 40 20 00 33 20 9000 18 000 1 42 3 24 6 48 17 00 20 24 34 00 8820 17 640 1 44 3 28 6 56 17 20 20 48 34 40 8650 17 300 1 46 3 32 7 04 17 40 21 12 35 20 8490 16 980 1 48 3 36 7 12 18 00 21 36 36 00 8330 16 660 1 50 3 40 7 20 18 20 22 00 36 40 8180 16 360 1 52 3 44 7 28 18 40 22 24 37 20 8040 16 080 1 54 3 48 7 36 19 00 22 48 38 00 7890 15 780 1 56 3 52 7 44 19 20 23 12 38 40 7760 15 520 1 58 3 56 7 52 19 40 23 36 39 20 7630 15 260 2 00 4 00 8 00 20 00 24 00 40 00 7500 15 000 2 02 4 04 8 08 20 20 24 24 40 40 7380 14 760 2 04 4 08 8 16 20 40 24 48 41 20 7260 14 520 2 06 4 12 8 24 21 00 25 12 42 00 7140 14 280 2 08 4 16 8 32 21 20 25 36 42 40 7030 14 060 2 10 4 20 8 40 21 40 26 00 43 20 6920 13 840 2 12 4 24 8 48 22 00 26 24 44 00 6820 13 640 2 14 4 28 8 56 22 20 26 48 44 40 6720 13 440 2 16 4 32 9 04 22 40 27 12 45 20 6620 13 240 2 18 4 36 9 12 23 00 27 36 46 00 6520 13 040 2 2 2 22 2 24 2 26 2 28 2 30 4 4 4 44 4 48 4 52
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