Bedienungsanleitung Matrix ROWER-02 (Seite 13 von 108) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Portugiesisch, Spanisch, Polnisch)

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ENGLISH

PROPER USAGE

There are four phases to the rowing stroke:

1. CATCH – Grasp the handle evenly with both hands. With the seat slid forward

and the knees tucked into the chest (directly in line with the heel of the foot),

stretch the arms out in front and lean slightly forward from the hips.

2. DRIVE – Press rmly against the foot plates until the legs are fully extended, but

not locked. Let the arms come with you and bring the torso to 90 degrees.

3. FINISH – Pull the arms into the abdomen with legs fully extended,

and lean back with the torso slightly beyond 90 degrees.

4. RECOVERY – Extend the arms, bend the knees, and lean

forward from the hips and slid forward on the seat.

All four phases should be performed smoothly and in a continuous manner.

PROGRAMS

1. QUICK START – adjust foot plates to desired position and begin

rowing. Console will power up within a few seconds.

2. MANUAL PROGRAM

• Press menu button, select manual and press check to conrm. User arrow

keys to select desired time and check to conrm. Begin your workout.

3. INTERVAL PROGRAM - allows user to set specic work to rest interval

ratios and total number of intervals based on performance goals.

• Press menu button, arrow down to interval and press check to conrm. Choose

time or distance using the arrow keys and check to conrm; select work time

and rest time using the arrow keys and press check to conrm; use arrow keys to

select number of desired intervals, check to conrm. Begin your interval workout.

4. CHALLENGE PROGRAM – allows user to set very specic time and distance

targets to ensure they achieve their training objectives. A pace line is set

based on these goals and allows the user to chase the goal line.

• Press menu button and arrow down to challenge and press check

to conrm. Set distance using the arrow keys and check to conrm;

select time using the arrow keys and check to conrm; start

rowing and chase the pace line to meet your target goal.

5. SUMMARY SCREENS – after a workout is completed, press the menu

button to see average and max values for SPM, Watts, HR, etc.

PROFILE

This menu option allows the user to enter personal data (i.e. gender, age, height,

weight) when wearing a HR strap to more accurately calculate calories burned.

OPTION

• SUPPORT – shows serial number, rmware version,

etc. which are useful if service is needed.

• DRAG RATIO – measures how much the ywheel is slowing down to determine how

fast or slow the “boat” is. This rate of deceleration is called the drag ratio. For each

stroke, the console uses the drag ratio to determine how much work is being done

based on the speed of the ywheel. In this way, true effort is calculated regardless

of resistance setting. This self-calibration is what allows the user to compare their

performance on different indoor rowers.

Different indoor rowers can have different drag ratio ranges. A resistance setting

of 3 on one machine may feel like a 4 on another. Differences in belt tension,

magnet position, etc. can all affect the drag ratio from machine to machine.

MANAGER MODE

To enter manager mode, press the up and down arrows simultaneously for 3-5

seconds. To exit manager mode, press and hold the menu button for 3 seconds.

• WORKOUT – set desired max time, default time, pause time, and default distance

• USER – select age, weight, height, gender

• UNIT – set console to display metric or standard units

• SOFTWARE – version or update options used for troubleshooting and service

• GENERAL – shows total distance, time and strokes performed on the rower

• LANGUAGE – select language based on region

• MACHINE – type, serial number, out of order options used for service

• LCD – adjust backlight, brightness and contrast settings

SLEEP MODE

Console will turn off after pause time has expired and go into sleep mode for 30

seconds up to 5 minutes depending on default setting before it shuts off completely.

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