Concept 2 Rowing Machine User`s Manual
Contents
1. ROWING concept 2 DYNAMIC USE MANUAL concept 2 INDOOR ROWER mmm concept2 com crconcept 2 TABLE OF CONTENTS USE amp TRAINING About the Dynamic Indoor Rower 00 002 eae 4 Setting the Level of the Dynamic Indoor Rower 4 Setting the Flexfoot 0 0 ce 5 Use of Handle Hook a 0 5 Use of Optional Wind Shield 0 4 5 Before Your First Row 0 00 a a 5 Important Safety Notes 0 a a eee eee 6 Proper Rowing Technique 0 00 eee ee ee 7 Workout Intensity 0 0 0 2 ee 8 Pace CHa s lt isc 2eee ke veo eee Reeder Rae eee ee 8 USING THE PERFORMANCE MONITOR PM 10 TRAINING ON THE CONCEPT2 DYNAMIC INDOOR ROWER 14 MAINTENANCE 0 20000000 2 ee 16 WARRANTY ue ne hee Bo wehee ee ee ean eee ohh eae ay 3 18 Q 5 Serial Number Location lt ___ The label is located on the inner left side of the front leg monitor arm assembly the leg that attaches to the monitor arm IMIPORTANT NOTE For complete warranty details additional information about Concept2 or to register to receive important RECORD YOUR SERIAL NUMBER HERE product updates visit concept2 com registration 0811 USE AND TRAINING ABOUT THE DYNAMIC INDOOR ROWER The Dynamic Indoor Rower is designed to meet the specific training needs of t2. Recharge rate depends batteries When you are rowing the on usage pattern of rower the more and harder you row the more flywheel provides a portion of the power quickly the PM4 charges Under certain usage patterns it may be better to extend battery life Model D Indoor to use two alkaline D Cell LR20 batteries Rower only May also be recharged by connecting PM4 to PC using USB cable Refer to concept2 com pm4 for more info 12 Notes 1 Remove batteries or battery pack from the PM3 or PM4 if monitor will not be used for a period of four months or more Battery compartment Loosen screw and press thumbstrike in direction shown to open Do not Do Open the plastic case Use only in a PM4 if not used in PM4 store carefully so pins are not shorted Drop the battery pack Keep clean and dry Allow battery pack pins to touch each Use between 0 and 40 C other or any metal object Charge row or plug PM4 into USB after prolonged period of non use wee Wy gamaged Or leaking Keep battery pack away from children Trash incinerate crush etc Recycle properly WARNING If batteries leak do not use them Battery fluids are corrosive and can damage eyes irritate skin etc If contact occurs wash affected area immediately and thoroughly with water MISCELLANEOUS Cleaning the PM Use a cloth lightly dampened with water only Do not spray with a cleaner or leave in the rain Formulas Used Watts 2 80 sec
3. 58 00 5172 10 345 2 56 5 52 11 44 29 20 35 12 58 40 5114 10 227 2 58 5 56 11 52 29 40 35 36 59 20 5056 10 412 3 00 6 00 12 00 30 00 36 00 60 00 5000 10 000 USING THE PERFORMANCE MONITOR PM For more detailed information about using the Performance Monitor please visit concept2 com pm CHANGE COILLE allows you to select meters pace watts or calories Push this button any time while setting up a workout rowing or viewing results CHANGE eS allows you to choose another display Push this button any time while rowing Each time you press CHANGE DISPLAY a new display is shown See below Five Graphic Displays ALL DATA concept 2 M Main Menu Just Row Select a Workout Games Information More Options CHANGE DISPLAY Sr These buttons allow you to e make menu selections e increment numbers for setting workouts and date time e view alternate displays while rowing MENU YANG turns on the monitor and displays Main Menu or the previous menu After a workout press this button to end the workout and return to the Main Menu LogCard when a LogCard is present workout data will be stored on the LogCard After your workout return to the Main Menu before removing the LogCard to ensure proper storage of data If no LogCard present data is stored in Memory Use the Concept2 LogCard Utility to back up your LogCard data to your
4. PC USB cable provided Note A LogCard is provided with every Performance Monitor PM Each card can be shared by up to five users Additional cards can be purchased from Conceptz2 FORCE CURVE 2 28 500m 42 110 2 42 6 Bin 42 6202 2 CHANGE DISPLAY CHANGE DISPLAY PACEBOAT BAR CHART LARGE PRINT CHANGE DISPLAY CHANGE DISPLAY 83 28 108 Note Heart Rate HR will be displayed only if HR Interface is in use GETTING STARTED Turning the PM On Off The PM will turn on when you take a stroke press MENU BACK insert a LogCard or USB cable insert batteries or battery pack The PM turns off after four minutes of inactivity on a workout screen or after one minute on the Main Menu screen Setting Date and Time The first time you turn on the PM you are prompted to set the date and time This ensures your results are associated with the proper date e f you ever need to re set Date Time from Main Menu press More Options gt Utilities gt Set Date and Time Use buttons as Indicated to increase or decrease time 10 General Operation e The PM automatically displays your workout data as soon as you start rowing It is not necessary to press any buttons if you do not want to e Press MENU BACK to go back to the previous display e Press CHANGE UNITS or CHANGE DISPLAY at any time dur
5. meter A3 Calories Hour Kcal hr watts x 4 x 0 8604 300 Bottom View of PM Back View of PM Flywheel sensor cable must be connected here for the PM to operate Race system jacks Port for the optional USB port for connecting to a computer Beveled lt Battery cover lt Reset here Polar heart rate corners on USB cable plug face the back of the i z receiver monitor DO NOT FORCE when plugging in i par See concept2 com pm for current information TROUBLESHOOTING 1 Ifthe PM malfunctions or does not wake up try one of the following e Insert a pen pencil tip into the reset hole on the back and press lightly e Remove the batteries for eight hours and insert two new alkaline D Cell LR20 batteries 2 To change language press MENU BACK until screen stops changing Press fifth grey button on right then press second grey button on right twice and select your language Alternately hold down CHANGE UNITS and CHANGE DISPLAY and reset monitor You can then select your desired language Note This procedure will reset PM to factory settings 3 If your computer does not recognize that your PM3 PM4 is connected to it try one of the following e Use another computer and or USB cable e Remove batteries and USB cable for 30 minutes then reinsert batteries and try again Refer to concept2 com pm for more information and softw
6. suggests use of cables Only one wireless race can be in progress ata time 1 Doe 1 53 2a5 Biathlon This game simulates the Olympic sport of Biathlon Row Race leader gt gt in intervals that alternate with target shooting or another activity Choose Racer just ahead of you 4 Lanea You gt 5 Lane 1 from a range of penalty distances The PM keeps track of your range Racer ue bend ou gt time and your total elapsed time 6 peterd Position Meters inrace ahead or behind Information Information Help oi The PM contains on board information to help you if the manual is not available Segoe This section includes a brief rowing lesson with an animation of proper rowing pe ge technique an explanation of the Drag Factor information about batteries and more i aa We encourage you to press the Information button from the Main Menu and read oe through the information provided Rowing Animation More Options The More Options menu provides the following functions and utilities Bei salad e Display Drag Factor Drag factor is a measure of fan load The PM self calibrates by recalculating eee the drag factor every stroke so you get a true measure of your effort regardless of the damper Suunto Garmin or ANT HR setting or changing conditions Memory Utilities ee Utilities Allows you to re set the date time or language You can also adjust the contrast of
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8. are updates TRAINING ON THE DYNAMIC INDOOR ROWER 1 DETERMINE YOUR GOALS They may be one or more of the following e lose weight e maintain general health and fitness e aid in rehabilitation e cross train for another sport e 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 Moderate steady work able to carry on a conversation intervals for variety Sample Workouts e 5000 meters e 30 minute row e 1 minute harder 1 minute easier 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 20 minute row e 4000 meter row e 40 seconds harder 20 seconds easier for 15 25 minutes 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 offseason 1 2 times per week in competitive season Duration 30 60 minutes shorter for intense soeed workouts longer for steady state aerobic workouts Intensity Include steady state anaerobi
9. ave a LogCard inserted From Main Menu select More Options gt LogCard gt LogCard Utilities gt Edit Custom List This enables you to copy workouts from Favorites on your LogCard to the Custom List on the monitor Games Fish Game Earn points by catching good fish and avoid losing points by getting caught by the bad fish Row harder and your fish swims up Row easier and your fish swims down Each game lasts four minutes Your Fish Game workout information time distance pace per 500 meters etc is logged to your LogCard or PM Memory if rowing without a LogCard just like a regular workout Darts PM4 Only This game rewards consistency in stroke rate and power output You get 300 darts to throw in a game and your score is calculated just like a real game of darts A bull s eye is worth 50 points and the next three rings are worth 25 10 and 5 points each Target Training PM4 Only This game rewards consistency and gives you additional options to make it a more powerful training tool Your score is the percent of the best possible score obtainable A bull s eye is worth 5 points and the remaining rings are worth 3 2 and 1 point Target Training offers two choices e Just Row An open ended target training session that allows you to row for as long as you like Like the Darts game the target pace will be based on your recent strokes e Advanced Gives maximum control of your target training session by allowing you
10. c threshold work more intense intervals racing pieces Sample Workouts e 40 minute row or 10 000 meters e 1 minute hard 1 minute easy for 40 min e 1 2 3 4 3 2 1 minute pyramid 30 sec oft e 3 minutes 18 strokes min 2 minutes 24 strokes min 1 minute 28 strokes min for 30 60 minutes 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 trom racing to easy steady state sample Workouts e 2 x 10 x 30 seconds with 1 min rest with 5 minutes between sets Intensity 8 10 seconds faster than race pace e 2 x 3 x 2 minute with 1 min rest with 5 minutes between sets Intensity 2 4 seconds faster than race pace e 3 x 1500m with 5 min rest at race pace TRAINING ON THE DYNAMIC INDOOR ROWER e 3000 4000m 2 4 sec slower than race pace e 30 minutes 5 7 sec slower than race pace e 60 minutes 8 12 sec slower than race pace 3 MONITOR YOUR PROGRESS Test yourself regularly by repeating the same workout periodically Record and compare the results We suggest using the 2000 meter distance and 30 minute row so that you can compare your performance with others in your age and weight class in the Concept2 Ranking 4 EVALUATE AND ADJUST PROGRAM IF NECESSARY If you are not making progress toward you
11. chine Perform proper maintenance as described in the Maintenance section on page 16 1 Do not use if drive cord shows 2 The machine must be used on 3 Place handle in the foot carriage excessive signs of wear a stable level surface handle hook whenever the machine is not In use O 4 Pull straight back on the handle 5 Do not twist drive cord or pull 6 Keep clothing free of seat rail with both hands from side to side assembly and rollers and all chains and drive cord A m gt g ra v N 8 Do not leave the Dynamic Indoor Rower unattended in a standing position Stand it up only for access to machine for maintenance 7 Keep children pets and fingers away from seat and rail assembly and rollers and all chains and drive cord USE AND TRAINING PROPER ROWING TECHNIQUE The rowing stroke can be divided into two parts the drive and the recovery The drive is the work portion of the stroke the recovery is the rest portion that prepares you for the next drive The body movements of the recovery are essentially the reverse of the drive Blend these movements into a smooth continuum to create the rowing stroke The Recovery Phase 1 e Extend your arms until they straighten e Lean your upper body forward to the eleven o clock position keeping your arms straight e Keep feet flat on the foot carriage and bend knees to draw the fo
12. he competitive rowing athlete The Dynamic Indoor Rower more closely simulates the physics experienced while rowing a racing shell and the dynamics between the boat and athlete On the Dynamic Indoor Rower a user s body mass is relatively stationary while components of the machine actively move in response to the rowing motion similar to the way a lightweight rowing shell moves around the rower s body Seat bungee Performance Monitor gt Generator Cable Front Leg Monitor Arm Generator Assembly Handle Hook Wind Shield Foot Carriage Seat Drive Cord Paen Front Seat Stop Rear Seat Stop J Front Foot Stop Foot Connector to drive cord Rear Foot Stop a Damper ORE 6 4 Flywheel Z Return Mechanism Box Return Tension Shock Cord inside Shuttle Channel Drive Cord System inside c Front Foot Leveling Screws Casters for transport SETTING THE LEVEL OF THE DYNAMIC INDOOR ROWER The Dynamic Indoor Rower should be approximately level for the moving components to work properly Use the front foot leveling screws to fine tune the level as follows Have a friend watch you row e f the seat tends to stretch the bungee more to the front of the machine than the rear while rowing raise the front of the Dynamic Indoor Rower by turning both front foot leveling screws clockwise several tu
13. ing and after your row to view different units and a different presentation of your workout data e We encourage you to explore the menu and experiment with the buttons Using a Heart Rate Monitor The PM displays your heart rate if one of the following heart rate systems Is in use SUUNTO A GARMIN The PM3 will receive heart rate transmission from a Polar chest belt IF the optional Concept2 Heart Rate Receiver available from Conceptz2 Is in use and plugged into the PM3 Not available The PM4 will receive heart rate transmission from a Polar chest belt IF the optional Concept2 Heart Rate Receiver available from Concept2 is in use and plugged into the PM4 The PM4 will receive heart rate transmission directly from a Suunto Garmin or ANT HR chest belt See More Options for set up UNDERSTANDING THE PM MENU OF OPTIONS Main Menu Information Just Row Select Workout Games More Options Select Workout Standard List Custom List ReRow New Workout Favorites Fish Game Darts Target Training Racing Biathlon Just Row Automatic Operation Just Row is designed for those days when you would rather not push any buttons or pre set your workout Your first stroke will turn on the PM and start recording your workout time and distance automatically You may also select Jus
14. ot carriage towards you The Catch Position 1 e Arms are straight head is neutral shoulders are level relaxed and low e Upper body is at the eleven o clock position shoulders in front of hips e Shins are close to vertical and the balls of the feet are in Tull contact with the footplate The Drive Phase 2 e With arms straight and upper body still in the eleven o clock position begin pressing the foot carriage away with your legs e As your legs approach straight lean the upper body back toward the one o clock position and draw your hands in to the lower ribs in a straight line The Finish Position 2 e Legs are extended and handle is held lightly at your lower ribs e Upper body is at the one o clock position slightly reclined with good support from your core muscles e Head is in a neutral position e Neck and shoulders are relaxed and arms are drawn past the body with flat wrists USE AND TRAINING WORKOUT INTENSITY e The harder you push and pull the more resistance you will feel This is because the Concept2 Dynamic Indoor Rower uses wind resistance which is generated by the spinning flywheel The faster you get the wheel spinning the more resistance there will be e You can row as hard or as easy as you wish The indoor rower will not force you to row at any set intensity level It is up to you As you put more effort into your rowing you will go faster produce more watts and b
15. r 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 MAINTENANCE RECOMMENDED MAINTENANCE SCHEDULE Daily Wipe seat and rail assembly clean with a cloth or non abrasive scouring pad after use Do not use mineral acids bleach or coarse abrasives IMPORTANT To ensure the quality feel of the foot carriage rollers on the rail assembly it is vital that this area be cleaned on both sides of monorail after every use If this area is not cleaned regularly the foot stretcher movement will feel bumpy and rough Every 50 Hours of Use weekly for institutional users 1 Clean and lubricate the chain with one teaspoon of oil provided or 20w motor oil or 20w 3 in 1 oil Apply oil to a paper towel and run along the chain Wipe off excess Repeat if needed Z21da2u09n 1 2 Inspect drive cord for wear The drive cord is a single cord that is connected to the handle on one end and the foot carriage on the other end Inspect the entire length of the drive cord for wear including the section that is inside the shuttle channel by pulling the handle all the way out pull handle out Excessive wear Replace cord 3 Tighten the shock cord if the return force on the handle is not as much as desi
16. red 4 Check for dust inside the flywheel with a flashlight Vacuum if needed 5 Check screws for tightness including those used for assembly CONCEPT2 DYNAMIC INDOOR ROWER WARRANTY INFORMATION Concept2 Indoor Rowers are backed by a limited 2 year and 5 year warranty For complete warranty information in the U S and Canada visit concept2 com warranty For warranty information outside the U S and Canada contact the authorized Concept2 dealer in your territory A list of authorized Concept2 dealers can be found at concept2 com international If you do not find a local dealer in your territory visit concept2 com or email rowing concept2 com
17. rns If the seat tends to stretch the bungee more to the rear of the machine than the front while rowing lower the front of the Dynamic Indoor Rower by turning both front foot leveling screws counter clockwise several turns USE AND TRAINING SETTING THE FLEXFOOT USE OF HANDLE HOOK 1 The handle should be placed in the foot carriage handle hook whenever the machine is not in use 2 Before you row secure your feet in the foot carriage then grasp the handle from the handle hook 3 When finishing a training session secure the handle in the foot carriage handle hook then remove your feet from the foot carriage USE OF THE OPTIONAL WIND SHIELD The clear plastic Wind Shield located on the top of the Wind Shield flywheel is an optional accessory designed to deflect air coming from the flywheel away from the rower s body If you prefer the additional breeze the Wind Shield can be easily removed by bending it slightly and pulling the tabs at either end out of the flywheel enclosures Using the Wind Shield will slightly reduce the current drag factor setting making it feel like you re rowing in a slightly lower damper setting The flywheel damper may be adjusted as needed to maintain the desired feel More about damper setting and drag factor can be found at concept2 com Flywheel enclosure k Flywheel enclosure BEFORE YOUR FIRST ROW 1 Consult your physician Be sure that it is not dangerous for you
18. t Row to set up the PM screen before you start rowing Note You must row for at least one minute for results to be saved in memory or on your LogCard Just Row allows you to row up to 50 000 meters Select Workout The PM lets you choose or create a wide variety of workouts You can choose from the Standard List of pre set workouts provided on the PM or you can create workouts of your own and build your own Custom List If you have a LogCard you can store your five favorite workouts Favorites on the LogCard The Re Row function allows you to re row a saved workout in Memory or on the LogCard by rowing against a Paceboat driven by a split by split replay of the saved workout You can also race a Paceboat in a New Workout by entering a pace for the Optional PaceBoat setting when you set up the workout Understanding Splits Your workout results will be displayed and stored in two ways as a final result for the total distance or time and as a set of points along the way called splits The splits show how your pace varied through the workout If you select a workout from Standard List Custom List or Favorites the duration of the split will be set for you If you set up a New Workout you have the opportunity to set the split duration The PM divides your New Workout into five segments or splits unless you alter the split duration during set up Interval workouts are not formatted to utilize splits To edit Custom List you must h
19. the eee LCD check battery status and add workouts to the Custom List e Connect Heart Rate PIM4 only Suunto Garmin or ANT heart rate chest belts can be used to display and record your heart rate Each chest belt has a unique ID number Use this menu to select your chest belt s ID number Save your ID number to a LogCard to have the LogCard automatically Summary recognize your chest belt for future workouts PEEP EREA For more information visit concept2 com heartrate List by Date e Memory LogCard The PM stores workouts in two ways If no LogCard is List by Type present the PM will store your most recent workouts in Memory The oldest are LogCard Utilities automatically deleted If a LogCard is inserted before a workout the workout data is stored on the LogCard which stores approximately 300 workouts The LogCard enables you to track your total and monthly meters and your performance during each split or interval of your workout including heart rate if available You can view your workouts listed by date or by type Workout data can be moved from Memory to LogCard LINK PM4 only Wirelessly connect to Garmin watches that display the LINK HERE logo ANT enabled smartphones and Concept2 mobile applications Additional information is available at concept2 com and c2forum com BATTERY INFORMATION The PM3 uses two alkaline D Cell LR20 Comes equipped with rechargeable battery pack
20. to set your target pace target stroke rate and workout time If you are interested in achieving a target pace and stroke rate and holding it for a pre determined length of time this is the game for you Racing PM4 Only The PM4 enables you to set up races with up to eight PM4 equipped indoor rowers without using a computer This can be done wirelessly or by using Ethernet patch cables available from Conceptz2 If using cables be sure to plug them in before starting the race One person creates the race on their PM4 by following the PM4 menu others join in using their own PM4 The race creator is always in Lane 1 and starts the race when all are ready Remaining lane numbers are assigned based on order of entry into the race The race screen displays names for racers using LogCards M Score 7 2 4 T t T t 26 sim 2 12 500 Single Distance Single Time Intervals Distance Intervals Time Intervals Variable Single Distance Set Distance 02000 Change Split Length 004 Optional PaceBoat 0 00 0 100m 7 Darts 6800 154 O es Race Display 1 4 racers 1530 32 1 55 1 53 2 ia 11 Race Display If using Suunto chest belts you must use cables to race In certain 5 8 racers environments where other devices WiFi Bluetooth etc are in use 1530 32 m Sfm Concept2
21. to undertake a strenuous exercise program 2 Carefully review the rowing technique information on page 7 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 five 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 The best damper setting for a great cardiovascular workout is in the range of 3 5 Rowing with the damper setting too high can be detrimental to your training program because it may reduce your output and increase your risk of injury 7 Aim for a stroke rate of between 22 and 30 spm strokes per minute USE AND TRAINING Use of this machine with a worn or weakened part such as the chain drive cord sprockets cord handle 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 Use only genuine Concept2 parts Use of other parts may result in injury or poor performance of ma
22. urn more calories All of these outputs will be measured and displayed by the Performance Monitor PM Keep your goals in mind For example if your goal is to burn a lot of calories it is more important to row for a long time than to row hard If you row too hard you won t last as long e The damper setting is like bicycle gearing It affects the feel of the rowing but does not directly affect the resistance With a little experimentation you will find the damper setting that gives you the best workout and results We recommend a damper setting of 3 5 for the best aerobic workout This is the setting that feels most like a sleek fast boat on the water Higher settings feel more like a bigger slower boat e You can view your performance in pace watts or calories The PM displays your output in a choice of units and display options You can choose the units and displays that work best for you DAMPER SETTINGS ON THE FLYWHEEL up for slower down for faster USE AND TRAINING INDOOR ROWER PACE CHART Use this chart to predict your final time or distance for the workouts shown Average pace per Your time will be Your distance will be 500m 1000m 2000m 5000m 6000m 10 000m 30 min 60 min 1 40 3 20 6 40 16 40 20 00 30 20 9000 18 000 1 42 3 24 6 48 17 00 20 24 34 00 8824 17 647 1 44 3 28 6 56 17 20 20 48 34 40 8654 17 308 1 46 3 32 7 04 17 40 21 12 35 20 8491 16 981 1 48 3 36 Tag 18 00 21 36 36 00 8333 16 667 1 50 3 40
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