ASSEMBLY MANUAL OWNER`S MANUAL
Contents
1. 1 min 2min 100m 250m 500m 10 strokes 20 strokes The split must be set prior to the commencement of the workout The STM will default to the set split unit until it is changed Step 1 Turn the monitor ON Press Time or Distance Edit the workout Time or Distance or press TECH to change the Split Preset Step 2 Use the ARROW buttons to scroll though the Preset Split options Step 3 Select the Split Preset by pressing READY Edit the workout or if already set press READY to prepare to start the workout 34 TROUBLESHOOTING MONITOR NOT GIVING ANY SCORES READING ZEROS WHEN ROWING 1 Check the sensor is plugged in and in the correct port 2 Check pulses procedure If no pulses continue with steps 3 amp 4 3 Check for damage to the cable 4 Contact your local Slider agent for further advice or replacement cable MONITOR NOT TURNING ON 1 Replace batteries 2 If the batteries have been replaced with new and in date batteries and still does not turn on contact your local Slider agent for further advice or replacement monitor MONITOR GIVES IRREGULAR SPEED AND RATINGS 1 Check pulses procedure If there is a regular pulse at low speed check again at a progressively higher flywheel speed Listen for consistency of beeps as the speed of the flywheel increases 2 If there are inconsistent beeps it means that the sensor is not detecting the 3 magnets per revolution and therefore producing som2. PRIVATE AND COMMERCIAL USE WaterRower will replace or repair at its factory or nominated service center any SliderDynamic or SliderDynamic component found to be defective in material or workmanship for a period of THREE 3 YEARS from the date of initial shipment by WaterRower on all Components and FIVE 5 YEARS on rails This warranty will be invalid if in the opinion of WaterRower the claim has been caused by a accident abuse misuse misapplication or as a result of any modification other than by WaterRower b deterioration due to normal wear and tear c improper preventive maintenance steps as described in the SliderDynamic manual d improper use of the SliderDynamic Return of the SliderDynamic or SliderDynamic component to WaterRower s factory or nominated service center will be the responsibility of the claimant The SliderDynamic or component should be packed to protect it from damage WaterRower will not be responsible for any damage which may occur during shipment Postage should be prepaid and the package should contain the claimant s name address and telephone number a description of the problem and proof of purchase WaterRower will return the SliderDynamic or SliderDynamic component to the claimant at its WaterRower s expense except in the case where the warranty has been deemed invalid In the event that the warranty is found to have been invalidated then the costs of such investigation repair and any associat
3. press the AV button The STM will store the results of the most recent workout until another workout is programmed Once the monitor has been reset the previous workout information is erased If the monitor powers down the memory can be recalled by turning the monitor ON and pressing the MEMORY button On completion of the Press the ARROW 2000m workout the PEF buttons to move from STM will display the 6e 36 353 the F screen to the final results as an F Splits that show the screen The information F euog results for each split shown will be total time taken average speed in time 500m and the average strokes per minute segment In this case every 500m See Setting the Splits 359 359 116 397 IL Split Interval 2 6235 1355 3e 4 euog Split Interval 3 Split Interval 4 WORKOUT MEMORY CONTINUED Example 2 4x Imin 30secs rest Interval On completion of the Interval workout the STM will display the final results as an F screen Ihe information shown will be total time taken average speed in time 500m and the average strokes per minute OO 300 Split Interval 1 00 t323 J4 o 325 Split Interval 3 400 324 Press the ARROW buttons to move from the F screen to the Intervals showing the results for each Interval segment 00 359 Split Interval 4 33 SETTING THE SPLITS The split units can be set from the split presets of 30 secs 45secs
4. will go on the bolts with the narrow part of the keyhole closest to the end of the rails See 1 2 The front leg B will have the wheels positioned toward the front of the rails see 1 3 Hand tighten all bolts then tighten with the ratchet J o A Flip over the base rail frame STEP 2 ADD THE FRONT RUBBER BUMP STOPS TO THE BASE RAIL FRAME 1 Remove the plastic end caps at the rear leg end of the base rails using a Phillips head screwdriver or a drill with a Phillips head bit 2 Insert one rubber bump stop l into the guide channel of each rail and slide all the way to the front end caps 3 Leave the end caps off ready for the attachment of the top rail frame STEP 3 BUILD THE TOP RAIL FRAME Next attach the two top rails by installing the rear crossmember D 1 Place the two top rails E upside down brackets will be facing up and in see illustration 2 Align the rear crossmember D with the corresponding holes at the rear of the top rails 3 Attach using 4 of the bolts provided H 4 Tighten the bolts using the ratchet J 5 Flip the top rail frame right side up brackets facing down STEP 4 ATTACH THE TOP RAIL FRAME TO THE BASE RAIL FRAME 1 Carefully lift the top rail frame E and align to the guide channels on the base rail frame A 2 Gently roll the top rail frame forward onto the base rail Inserted correctly the top rail frame should roll e
5. cloth and light detergent spray after use Pay particular attention to keeping the rails clean to avoid build up of dirt and sweat on the seat rails NO Periodically oil the chain using 20w Motor Oil or 20w 3 in 1 oil ow Regularly inspect the condition of the chain for any stiff links If oiling the chain does not loosen the link the chain should be replaced Fs Periodically inspect the oar handle U Bolt and chain swivel connection for wear If there is significant wear of the U Bolt or the hole in the connector swivel is elongated contact us for a replacement chain and swivel assembly or U Bolt 5 Periodically examine the drive system inside the front assembly for any wear on the sprockets and idlers This check can be performed with a visual examination from opening the front cover of the machine Replace parts if worn or damaged O Periodically open the flywheel housing to clean the flywheel and housing mesh of dust using a vacuum cleaner bristle head or soft cloth NI If the handle does not return all the way to the Chain Faring tension the bungee cord using the procedure set out in the Service Manual located on our website TROUBLESHOOTING All troubleshooting solutions are explained in the Service Manual on our website Here are some quick reference troubleshooting topics THE ROLLING FRAME TENDS TO ROLL TOWARD ONE END OF THE BASE FRAME MORE THAN THE OTHER The base frame might not be level C
6. the ground Wheel the machine j w into position and stand the machine upright on Noy t the front end Only store the machine upright on LPS a level and even surface ROLLING FRAME DO NOT STAND DIRECTLY IN FRONT OF OR BEHIND THE SLIDERDYNAMIC WHEN IN USE The rolling frame has a long range of travel in both directions and can damage the machine or injure the person if contact is made during use As a bystander DO NOT PUSH OR TOUCH THE MACHINE OR THE ROWER WHEN IN USE The rolling frame is highly responsive to the momentum generated by the rower and any external forces can cause the rower and rolling frame to hit the end stops unnecessarily vi Position the SliderDynamic clear of walls or other solid objects Check that enough room has been allowed for the complete range of travel of the rolling top frame lt m Keep 10 feet 6 inches free from obstructions gt GENERAL SAFETY PRECAUTIONS Keep all fingers clear of the rolling frame and seat frame Do not wear loose clothing that can get stuck in the wheels OPERATION SETTING THE LEVEL OF THE BASE RAIL The rear leg of the SliderDynamic base frame has an adjustable height system that compensates for uneven floor
7. E making sure to line up keyholes to the loosened bolts 3 Once front assembly has been placed into the correct position push it towards the front of the SliderDynamic to lock into place 4 After double checking the locking plate is in the LOCKED position slowly stand the SliderDynamic up see 9 2 5 Tighten the 4 bolts with the ratchet see 9 3 a oe STEP 9 ADDING THE BUNGEE TRAVELLER TO THE FRONT LEG The last step in the assembly process Is to attach the bungee cord The cord is located on the lower front of the front assembly 1 Undo one of the bolts that attach the eyelet to the front leg using a Phillips head screwdriver or drill bit 2 Slip the loop end of the bungee into the eyelet 3 Tighten both bolts to secure the bungee in place Congratulations the SliderDynamic assembly is now complete Please read the Owner s Manual before using the SliderDynamic for the first time SLIDERDYNAMIC OWNER S MANUAL SAFETY The following are some general use recommendations to ensure the safest and optimal operation of the SliderDynamic CHAIN AND HANDLE The chain and oar handle must be kept in good condition to prevent any reduction in performance of the machine increased wear and or risk of failure which could result in injury to the user Check the condition of the chain regularly particularly the swivel attachment w
8. Press INTERVAL Interval 1 will appear on the bottom centre display field 00500 Step 3 Set the work value using the ARROW button then press READY Step 4 Step 5 The Rest field will Set the rest time using automatically appear the ARROW buttons The and become editable Rest period can be set to zero time if there is no Rest period needed between intervals Step 7 Step 8 To enter the number Press READY a final time of repeats press the to prpare the monitor TECH button Use the to start ARROW buttons to set the number of repeats then press READY Step 6 Press READY The set work distance and rest time can now be repeated so that the workout is made up of a series of the set work and rest periods Workout Ready Display is now Set to start the workout The countdown will commence on the first stroke CUSTOM INTERVAL WORKOUT The STM can be programmed for a variable time distance and rest workout This function gives the STM the versatility to be used to replicate an on water session or allow the workout to be divided into sections for a rest break in between work periods ie 30mins rowing 10 mins rest 30 minutes rowing Other examples of using this custom interval workout feature are to set incrementing work times or distances ie 4min 3min 2min 1min or numerous other combinations SETTING A CUSTOM INTERVAL WORKOUT Example below Time and Distance combination Interval 1 5mins warm u
9. RTED To get the monitor started each time you use the machine press the ON OFF button To reset the monitor at any time press the ON OFF button twice to turn the monitor off and then back on again SPEED Speed can be displayed as Time 500m Watts Km Hr Miles Hr M Hr Metres Second M S Change units of Speed by pressing the SPEED button AVERAGE Average display field shows Av Time 500m Av Watts Av Km Hr Av Miles Hr Av Metres Second Stroke Count or clear field Change Units of Average by pressing the AV button TECHINICAL FUNCTIONS Press the TECH button to access these features The Technical information is displayed in the bottom left hand field on the display Technical functions display field shows DRIVE RATIO 348 389 STROKE LENGTH AVERAGE STROKES PER MINUTE HEART RATE DRAG or Clear Field Change Technical features by pressing the TECH button DRIVE RATIO The drive ratio is a ratio of drive time to recovery time The drive phase is always measured as 1 For example if the drive time was 1 second and the recovery time was 3 seconds the drive ratio would be displayed as 1 3 0 If the drive time is 0 7 secs and the recovery time was 2 8 secs the drive ratio would be displayed as 1 4 0 STROKE LENGTH Stroke Length is a numerical value given to the length of the drive phase of the rowing stroke The measurement is based on the amount of flywheel revolutions from the beginnin
10. SLIDERDYNAMIC ASSEMBLY MANUAL OWNER S MANUAL MONITOR MANUAL SLIDERDYNAMIC ASSEMBLY MANUAL The SliderDynamic Dynamic is shipped in 2 boxes The main large rectangular box contains the front flywheel unit of the machine the seat front and rear legs and some loose parts for the rail assembly The long box contains the rails for both the moving top frame and stationary base frame Be sure to find a safe and spacious area to limit risk of damage while assembling the SliderDynamic While it is possible to assemble the SliderDynamic with one person it is recommended that you have the help of a second person for the lifting stages of the assembly Assembly should take approximately 20 30 minutes Additional Tools Required Phillips head screwdriver COMPONENTS A Base Rails 1LH amp 1RH G Front Assembly Front Leg CH M8 x 16mm for Crossmember x4 C Rear Leg D Rubber Bump Stops x6 D Crossmember J Socket Ratchet Tool E Top Rails 1LH amp 1RH K Locking Plate Knob F Seat L Rail Locking Plate STEP 1 BUILD THE BASE RAIL FRAME The first step in assembling the SliderDynamic is to attach the front and rear legs to the base rails 1 Place the rails A apart with the bolts already attached facing up Loosen all 8 bolts so there is about 5mm of clearance see 1 1 GW N Line up the keyholes to the bolts on the rear leg C and front leg B as shown below NOTE The rear leg C
11. asily on the base rail frame Check that the rear guide brackets on the top rail frame locate into the guide channels STEP 5 ADD THE REAR RUBBER BUMP STOPS TO THE BASE RAIL FRAME 1 Insert one rubber bump stop l into the guide channel of each rail and slide towards the rear brackets 2 Replace the plastic end caps to the base rails using a Phillips head screwdriver or a drill with a Phillips head bit STEP 6 ADD THE LOCKING PLATE 1 Take the locking plate and attach it to the inside of the left base rail using the threaded knob provided 2 Turn the knob until it is tightened all the way 3 Turn the plate to the locked position for the remainder of the assembly LOCKED STEP 7 ADDING THE SEAT amp RUBBER BUMP STOPS TO THE TOP RAIL 1 Remove the plastic end caps at the rear end of the top rails using a Phillips head screwdriver or cordless drill see 8 1 2 Slide the seat F onto the top rail frame E making sure the seat brackets locate into the guide channels 3 Insert the two remaining rubber bump stops l into the guide channel 4 Replace the end caps to the rear of the top rails see 8 2 STEP 8 MOUNTING THE FRONT ASSEMBLY TO THE TOP RAIL FRAME 1 Loosen the 4 bolts already attached from the top rail frame so there is about 5mm of clearance see 9 1 2 Carefully place front assembly G onto the top rail frame
12. cent interval workout until a new workout has been programmed and started If the timeout turns the monitor OFF the most recent workout can be recalled by turning the monitor ON and pressing the MEMORY button then using the ARROW button to scroll through the work interval During the rest period only the rest time is displayed and a beep countdown is activated in the last 5 seconds to lead into the next work period in the series TIME REPEAT INTERVALS Step 1 Turn the monitor ON Press INTERVAL Interval 1 will appear on the bottom centre display field Step 4 The Rest field will automatically appear and become editable Step 2 Press TIME Step 5 Set the rest time using the ARROW buttons Press READY to lock in rest time The rest period can be set to zero if there is no rest period needed between intervals Step 7 To enter the number of repeats press the TECH button Use the ARROW buttons to set th enumber of repeats then press READY Step 8 Once the work rest and repeats are set and programming is complete press READY a final time to set the monitor ready to begin Step 3 Set the work value using the ARROW button then press READY Step 6 The set work time and rest time can now be repeated so that the workout Is made up of a series of the set work and rest periods 27 28 DISTANCE REPEAT INTERVALS 00500 Step 1 Step 2 Turn the monitor ON Press DIST
13. date drivers to your PC running Windows XP Vista or higher Once the drivers are installed connect the PC to the monitor using a USB cable and update This should take about 30 secs and the new software will be uploaded ready for use We will send software updates to our existing customers as they are released or they will be available to download from the Slider website PORTS On the rear of the monitor there are four ports for specific cable connection D SENSOR PORT this port is for the flywheel sensor cable 2 HR PORT this port is for the Heart Rate receiver 3 USB PORT for connecting the monitor to a computer via a USB B cable 4 NETWORK PORT for connecting to other monitors not currently configured eo sll D amp BATTERIES The Slider Training Monitor uses 4 AA standard batteries and access to the battery compartment is by sliding open the battery cover located at the rear of the monitor beneath the Ports 23 TRAINING MODES The STM has a selection of 3 workout modes for different training sessions and methods These are 1 Just Row Mode 2 Time Distance Mode 3 Interval Mode 1 JUST ROW MODE The simplest function of the STM is the Just Row mode Turn the monitor on and start rowing Both time and distance will start counting up until you stop rowing 348 mue eo 38 348 389 20 You can stop rowing for a short rest stretch or drink Once the flywheel slows down the scr
14. e irregular scores and ratings 3 If this is the problem you identify please contact your local Slider agent for further advice CHECK PULSES PROCEDURE Turn monitor ON Re _ Press the ARROW UP button The small interval digits should appear in the centre bottom field of the display 3 Press the ARROW UP until the digit reads 01 then press READY The top right corner field should then show a number digit only 4 Lightly pull the handle to get the flywheel moving The flywheel contains 3 evenly spaced magnets and as each magnet passes over the monitor sensor there should be a beep ie 3 beeps per revolution Sz Try moving the flywheel faster and listen for an even and consistent beep pattern O If hearing an irregular pattern of beeps or missing beeps please contact your local Slider agent for further advice 35 SLIDERDYNAMIC United States 560 Metacom Avenue Warren RI 02885 Tel 1 401 247 7745 sliderdynamic com United Kingdom 19 Acton Park Estate The Vale London W3 7QE Tel 44 0 20 87 49 84 00 crockeruk com SL7005 2015 WaterRower
15. ed shipping costs shall be borne by the claimant This warranty is not transferable WaterRower warrants against any defective SliderDynamic spare part received from WaterRower or any authorized dealer for a period of NINETY 90 DAYS after the date of shipment WaterRower shall not be liable for any direct consequential incidental indirect or special damages under this warranty or any implied warranty The warranty described in this paragraph shall be in lieu of any other warranty express or implied including but not limited to any implied warranty of merchantability or fitness for a particular purpose The term of this warranty does not affect or prejudice the statutory rights of a consumer neither does it limit or exclude any liability for death or personal injury caused by WaterRower s negligence SLIDERDYNAMIC MONITOR MANUAL 29 38 wri CONTENTS Features Technical Functions Software Updates Ports Batteries Training Modes Just Row Mode Time and Distance Workouts Interval Workouts Time Repeat Intervals Distance Repeat Intervals Custom Workout Intervals Workout Memory Troubleshooting 20 FEATURES The Slider Training Monitor STM is a professional workout monitor that has a number of display and training features specific for rowing DEFAULT SCREEN The default display is set to show Time Stroke Rate Speed as Time 500m Distance 348 389 ee g 38 1089 GETTING STA
16. een display fields will pause after your last stroke until you start rowing again The elapsed workout information will be preserved and start where you last stopped If you stop for longer than 3 minutes before rowing again the monitor will timeout and you will lose your current workout information The monitor will reset back to zero when you turn the monitor back on again after timeout If you wish to display additional information on the screen such as average speed or technical data such as heart rate or stroke length press the AV and TECH buttons to activate these display fields 2 TIME DISTANCE MODE The STM can be programmed for Time or Distance workouts where the display will countdown until the workout is complete This is the best way to use the STM if you want an exact final result and to see the average speed stroke rate and other relevant data at the end of the workout TIME WORKOUT Step 1 Step 2 Step 3 Turn the monitor ON The flashing digit will Set the desired Time Press TIME The Time be editable using the using the ARROW buttons digits will appear in the ARROW UP button To move then press the READY top left hand corner of to the next digit across button the monitor use the ARROW ACROSS button Start rowing and the Time will count down until the set workout time has been completed It will then show the final F screen with the total distance rowed the average speed and the average stroke rate for the worko
17. g to the finish of the stroke and converted into a number for easy reference The numerical value is a reference number only It does not represent a length in centimeters or inches or an arc length but is very useful for setting a target length you wish to reach AVERAGE STROKES This feature displays the average strokes per PER MINUTE minute from the commencement of a Just Row or programmed workout HEART RATE The STM is compatible with the Ant brand of heart rate chest belts and receivers The Heart Rate receiver plugs into the port at the rear of the monitor When the STM is receiving the signal the Heart icon will flash on and off The heart rate receiver must be set within 3 feet of the chest belt worn by the rower to be within range of the signal 21 22 gJ Q The Drag feature is a numerical value given to the rate of deceleration of the flywheel With a heavy resistance setting the flywheel decelerates quicker and therefore the drag value is high A lighter resistance a lower drag value This Drag value is calculated every stroke and used in the algorithm to produce the rowing speed This Drag feature compensates for dust accumulation in the flywheel housing and atmospeheric conditions Temperature Altitude Wind which can affect the rate of deceleration of the flywheel For example a setting of 4 on one machine may need a setting of 5 on another to achieve the same level of resistance on both machines Using t
18. he drag value instead of the resistance lever number is the best way to calibrate each machine to be the same resistance This feature is more used for performance testing where it is important that all machines are set to an equal resistance so that each rower is tested under the same conditions To measure the drag value for a given resistance press the TECH button until the Drag is shown Row 3 to 4 strokes continuously and the monitor will calculate the drag for that resistance setting Adjust the resistance lever up or down until the desired drag value is set OTHER FEATURES The STM uses the advanced self calibration algorithm to give consistent scores across all resistance settings This allows scores to be comparable from machine to machine To save on battery life the monitor has a time out function set at 3 minutes after the last button action rowing stroke or completed workout SOFTWARE UPDATES From time to time Slider will release software updates that might rectify unseen bugs in the software or add functionality to the monitor To view the current software installed on the monitor press ARROW UP button to activate the Interval field in the bottom centre of the display Then press READY The software version will display in the bottom right display field shown below To update the software follow the procedure set out in the update pdf that comes with the software update You will initially have to install the up
19. heck the level of the base frame and adjust if necessary THE CHAIN BECOMES SLACK DURING THE RECOVERY AND WON T RETURN INTO THE DRIVE ASSEMBLY 1 The bungee needs tensioning 2 Replace bungee if necessary THE CHAIN SEEMS TO BE NOISIER THAN BEFORE 1 Oil the chain 2 Check the chain for stiff joints or damage 3 Replace chain if necessary 4 Check to see that the chain is running correctly on all sprockets and idlers by opening the front cover THE ROLLING FRAME DOESN T MOVE AS FRICTIONLESS AND AS FREELY AS IT USED T0 1 Check for dirt and other objects on the base rail 2 Check for dirt and other objects on the rollers 3 The wheel bolts are too tight and need slight loosening 4 The wheels have become worn and need replacing 5 The bearings are worn and need replacing THE RESISTANCE SEEMS TO BE LIGHTER The flywheel and housing may have collected a lot of dust and will need cleaning so the correct amount of air can flow through the system Again for detailed repair instructions please visit our website SPECIFICATIONS Length 213 cm or 84 inches o 7 feet Dynamic Length Max 322 cm s 127 inches 10 6 feet Width 56cm or 22 inches or 1 8 feet Height stood upright 213cm o 84 inches o 7 feet Weight 45kgs o 100 lbs SERIAL NUMBER Record your serial number here for easy reference on any service issues The SliderDynamic serial number can be found on the back of the footboard S N WARRANTY
20. here the chain and the U bolt on the handle meet If the hole in the swivel becomes worn or the U bolt weakened contact your SliderDynamic distributor for replacement parts Recommendations to prolong the life of the chain and components are e Do not release the handle until it is resting against the handle holder or the chain faring Letting the handle fly back to the chain faring could damage the links in the chain chain connector swivel handle chain faring and or the STM workout monitor e Use both hands to pull back on the handle One hand rowing causes sideload on the chain and connector which can compromise the structural strength of these parts e Never twist chain or pull from side to side Please note Abuse of the chain can result in injury LOCKING THE ROLLING FRAME DO NOT USE THE SliderDynamic IN THE LOCKED POSITION To do so will cause damage to the rail frames and weaken the locking mechanism p o o LOCKED UNLOCKED Keep locked for Keep unlocked while STORAGE and MOVING Slider is in use MOVING AND STORING IN AN UPRIGHT POSITION The SliderDynamic has wheels located on the JT front legs to help move the machine Kii ALWAYS PUT THE FRAME LOCK IN THE LY f LOCKED POSITION BEFORE MOVING THE KAA E SLIDERDYNAMIC Once the rolling frame is NAA 7 Oji locked lift the rear of the machine to engage the AAAG front wheels on
21. how the SliderDynamic works row with one leg only Place one leg on the footplate and the other on the floor outside the base frame Use the foot placed on the floor to hold the seat position stationary relative to the floor Then while holding the handle push the front of the machine away Take a few strokes to get the rhythm and range of movement with the one leg rowing When ready place the other leg onto the footplate and try rowing normally OBJECTIVE The objective is to keep the movement of the seat retative te the floor to a minimum letting the rolling frame of the SliderDynamic do all of the moving Ideally check your technique by using a mirror reflection in the window or video If you consistently move toward one end of the machine e Be sure the SliderDynamic is level e Coordinate your recovery technique Keep legs straight until the handle has gone past the knees on the recovery Bending the knees early in the recovery generates momentum forward on the seat and subsequently on rolling frame causing it to move closer to the front end of the machine e Keep in mind the bungee will help action the rolling frame back toward the center and away from the end stops e Row 1 2 slide until you stay in the same spot then lengthen MAINTENANCE We suggest the following maintenance procedures be conducted to keep the machine working in optimal condition 1 Wipe the SliderDynamic frame and flywheel assembly with a soft
22. intervals press either TIME or DIST to activate the field If you want to change from Distance or Time mode for that interval press the relevant TIME or DIST button and edit using the ARROW buttons Press READY to confirm the new interval values When the setting or editing of the custom interval workout is complete press READY a final time to lock in the workout and prepare to row Please note that once the final READY is pressed the workout is no longer editable and the workout will have to be reprogrammed if changes are required When all of the intervals are complete press READY to prepare the monitor to begin The monitor will display Interval 1 and wait until the first stroke before commencing countdown Workout Ready Display is now set to start the workout The countdown will commence on the first stroke 31 WORKOUT MEMORY The STM has a memory feature that stores the workout information of the most recent programmed time distance or interval workout On completion of the programmed workout the monitor will display an F screen showing the final results of the workout The STM also records split results for a set time or distance split ie 2000m workout can record the split results for every 500m giving a total of 4 splits to compare Each split is numbered for reference To scroll through splits use the ARROW button To scroll through Averages and other information in the AV display field in the top right of the screen
23. p No rest Interval 2 5000m row 2 min rest Interval 3 5mins warm down No rest Step 1 Step 2 Turn the monitor ON Press TIME Set the work Press INTERVAL Interval value using the ARROW 1 will appear on the button then press READY bottom centre display field Step 3 The Rest field will automatically appear and become editable Set the rest time using the ARROW buttons Step 4 Step 5 Press READY to enter Press the ARROW ACROSS the rest period The key to move to entering editing of Interval 1 is the values for Interval complete 2 Interval 2 will appear on the bottom centre display field Step 6 Press DIST Set the work value using the ARROW button then press READY 29 30 0200 305000 Step 7 Set the rest time using the ARROW buttons Step 10 Press TIME Set the work value using the ARROW button then press READY Step 8 Press READY to enter the rest period The editing of Interval 2 is complete Step 11 Set the rest time using the ARROW buttons Step 9 Press the ARROW ACROSS key to move to entering the values for Interval 3 Interval 3 will appear on the bottom centre display field Step 12 Press READY to enter the rest period The editing of Interval 3 is complete REVIEWING A CUSTOM INTERVAL WORKOUT BEFORE STARTING Before pressing READY prior to commencing the workout the custom workout can be reviewed by using the ARROW buttons To edit any of the set
24. surfaces The SliderDynamic needs to be set exactly level for optimal performance and to prevent the moving frame from rolling more to one end of the base rail frame than the other The two large knobs located at the top of the rear leg are used to adjust the level of each side of the base rail Turn the knobs to raise or lower the rear leg until the base rails are level indicated by the spirit level located between the knobs OY TURN RIGHT hiv TO LOWER TO RAISE a TURN LEFT a Make sure the height adjuster knobs on each side are set at the same level as one another so the weight of the SliderDynamic is evenly distributed When moving the SliderDynamic to a new location check that the base rail frame is still set level before using again GETTING STARTED AT A hs a 7 Set your feet to the preferred height and tighten the straps Turn on the monitor and set the resistance by moving the lever on the side of the flywheel The top rail should be in the center before taking the first stroke If you hit the end stops at the very first stroke the rolling top frame was too close to one end before starting Stop center the rolling frame and start again in the center of the range of travel The SliderDynamic responds to how smoothly you transfer your body weight during the drive and recovery phases of the stroke cycle and rewards consistency in technique ONE LEG ROWING TECHNIQUE To get a good understanding of
25. ut DISTANCE WORKOUT Step 1 Step 2 Step 3 Turn the monitor ON The flashing digit will Set the desired Press DIST The Distance be editable using the Distance using the digits will appear in ARROW UP button To move ARROW buttons then the bottom right hand to the next digit across press the READY button corner of the monitor use the ARROW ACROSS button Start rowing and the Distance will count down until the set workout distance has been completed It will then show the final F screen with the total time taken the average speed and the average stroke rate for the workout 25 26 3 INTERVAL WORKOUTS The STM can be programmed for interval training with a set work time or distance and rest period in between It can either repeat the set work and rest period or be programmed as a customized workout with variable work times distances and rests The first workout will begin when the first rowing stroke is taken It will then run through the programmed intervals and repeats until complete On completion the monitor will display the final F screen with total time taken total distance rowed and average time 500m for the entire interval workout The Memory function of the STM has recorded the workout data for each individual work interval and these can be viewed by using the ARROW buttons The interval number in the bottom centre display field will show the corresponding interval number in the series The STM will store the most re
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