Typical tie down strap found at most
hardware stores or by contacting
Vasa, Inc.
Figure B
24 07/01/11
Vasa Ergometer User’s Manual
Figure A
ROM KNOB KIT
$10 + shipping
May only be installed on aluminum monorails.
LOCKING STRAPS
Available at most hardware stores.
PART 2 - Using the Vasa Ergometer
DAMPER DOOR SETTINGS RELATING TO POWER AND FORCE OUTPUT
At high settings (5, 6, 7) it feels like swimming against a current. At low settings (1 & 2) it feels more like
swimming with a current. So if you select a setting of 1, you will have to move your arms faster than your
normal speed in still water to generate the same power (faster stroke rate). If the you select a setting of 7,
you will have to move your arms slower than your normal speed in still water to generate the same power
(slower stroke rate).
Mathematically, this is expressed by the equation Power = Force x Velocity. The fan resistance determines
the force (a higher setting is a higher force) and the hand speed is the velocity. So the same power can
be achieved with either a high resistance setting combined with a low hand speed or a low resistance set-
ting combined with a high hand speed. As you would expect, there will be a setting where an individual can
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be different depending on the individual’s body and training. The monitor calculates power by sampling the
force and hand speed many times per second throughout the stroke. Therefore it calculates power produced
& distance swam precisely regardless of the damper door setting. This allows users to choose a damper door
setting according to personal preference.
It is important to remember that the damper door setting is subjective, depending on body type, conditioning
level, and stroke technique. We think that most distance swimmers excel at the low to mid range damper set-
tings (either 2, 3 or 4).
Suggestion: once per week for one month do a 500 meter or a 1000 meter time trial at race pace & race
stroke rate. On week one, set the damper at 2, for week 2, set it at 3 and so on. You’ll discover the damper
door setting that allows you to perform your best for that distance. Measure your heart rate, watts, and
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sustain the power and pace you need to improve. NOTE: Use the “Audible Stroke Rate Tempo Beeper” to
help swim at your desired stroke rate. For full details on the Audible Tempo Beeper, continue to the section
on Monitor Operation.
TETHER CORDS
The tether cords that come with your Vasa Ergometer are designed to prevent the seat
from rolling too far forward. The user will be able to complete a full range of motion
without their hands hitting the front pulley brackets. Tether cords come in 2 types:
medium and hard (thicker). Which tether cord you choose depends on the amount of
power you will generate and the damper door setting you select. In general, as you
increase the setting on the damper door, you would attach a thicker cord.
NOTE: allowing the bench to roll freely on the monorail can provide a useful “treadmill affect”, where by the
user will notice a drop in average power because the bench will roll backwards.
ANCHOR BENCH TO PREVENT MOVEMENT
If you prefer to keep the bench from rolling on the monorail, you can use a range of motion knob (Figure A)
or by using a locking strap to anchor to rear stanchion (Figure B).
NOTE: The ROM KNOB KIT is an additional accessory (part# ROM KNOB KIT). Locking straps are available
at most hardware stores.
