WaterRower M1 SERIES Owner's Manual - page 23
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DISTANCE INTERVAL WORKOUT SETTING
•
Scroll to the
distance interval workout window
using
the workout
PROGRAMS
button (the distance digits will
appear along with the distance and distance units flags,
the workout, interval and work flags will be flashing and
the zone bar will be scrolling up to
hi
. The number
1
will
appear in the
program window
denominating the first
work session). Scroll to the first workout distance using
the
ARROW
buttons.
•
Once the desired workout distance is reached press
OK
(the duration digits will appear along with the duration
flag, the workout, interval and rest flags will be flashing
and the zone bar will be scrolling down to
lo
. The number
1
will appear in the
program window
denominating
the first rest session). Scroll to the first workout rest
duration using the
ARROW
buttons.
•
Once the first workout rest duration is reached, press
OK
(the distance digits will appear along with the distance
and distance unit flags; the workout, interval and work
flags will be flashing and the zone bar will be scrolling up
to
hi
. The number
2
will appear in the
program window
denominating the second work session.
•
Once the desired workout distance is reached press
OK
(the duration digits will appear along with the duration
flag, the workout, interval and rest flags will be flashing
and the zone bar will be scrolling down to
lo
. The number
2
will appear in the
program window
denominating the
second rest session).
•
Continue on until the desired total number of work pieces
is reached. Press
OK
twice to end the sequence. The S4
monitor’s
AutoPreview
feature will automatically scroll
through the distance interval workout settings.
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
duration projected
distance
HI
heartrate
strokerate
intensity
meters
miles
km
strokes
workout
interval
work
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration
distance
LO
heartrate
strokerate
intensity
workout
interval
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
duration projected
distance
HI
heartrate
strokerate
intensity
meters
miles
km
strokes
workout
interval
interval
work
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration
distance
LO
heartrate
strokerate
intensity
workout
interval
interval
DURATION INTERVAL WORKOUT SETTING
•
Scroll to the
duration interval workout window
using
the
WORKOUT PROGRAMS
button (the duration digits will
appear along with the duration flag, the workout, interval
and work flags will be flashing and the zone bar will
be scrolling up to
hi
. The number
1
will appear in the
program window
denominating the first work session).
Scroll to the first workout duration using the
ARROW
buttons.
•
Once the desired first workout duration is reached, press
OK
(the duration digits will appear along with the duration
flag, the workout, interval and rest flags will be flashing
and the zone bar will be scrolling down to
lo
. The number
1
will appear in the
program window
denominating the
first rest session). Scroll to the first workout rest duration
using the
ARROW
buttons.
•
Once the first workout rest duration is reached, press
OK
(the duration digits will appear along with the duration
flag, the workout, interval and work flags will be flashing
and the zone bar will be scrolling up to
hi
. The number
2
will appear in the
program window
denominating the
second work session).
•
Once the desired workout duration is reached, press
OK
(the duration digits will appear along with the duration
flag, the workout, interval and rest flags will be flashing
and the zone bar will be scrolling down to
lo
. The number
2
will appear in the
program window
denominating the
second rest session).
•
Continue on until the desired total number of work pieces
is reached. Press
OK
twice to end the sequence. The S4
monitor’s
AutoPreview
feature will automatically scroll
through the distance interval workout settings.
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration
distance
HI
heartrate
strokerate
intensity
workout
interval
work
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration
distance
LO
heartrate
strokerate
intensity
workout
interval
rest
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration
distance
HI
heartrate
strokerate
intensity
workout
work
interval
interval
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration
distance
LO
heartrate
strokerate
intensity
workout
rest
interval
interval