Action S002145 User manual

MAGNETIC ROWING
MACHINE
Model Number: S002145
INSTRUCTION MANUAL

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Contents
3Getting Started
4General Information and Safety Instructions
5Hardware Identification Chart
6Assembly Parts List
7Assembly Instructions
11 Workout Area
12 How To Use The Rower
15 Maintenance
16 Exercise Guidelines
17 Suggested Stretches
18 Technical Parts List
20 Exploded Diagram
20 Warranty Information

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Getting Started
Before you begin to assemble the product, remove all the parts from the packaging and check that you have every
part from the parts list on page 8 & 9. If you are missing any parts please call our Service Centre on 1800 465 070.
Once you have checked all the parts, please read through the instructions again carefully and then you are ready to
get started. Ensure you assemble the Rowing Machine on a level surface and check that all the hardware is fitted
tightly before use.
Tension Control
Frame Knob
Console
Row Bar
Foot Plate
Frame Pin
Wheel
Seat
Pedal
Rail

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General Information and Safety Instructions
To reduce the risk of serious injury, read the entire manual before you assemble or operate this rowing machine.
In particular, please note the following safety precautions. Please keep this manual in a safe place for future
reference. Any defective components should be replaced or repaired immediately and the rowing machine should
not be used until the repair has occurred.
WARNING: It is strongly recommended that you consult your physician prior to beginning an exercise program. If
dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while using this rowing machine,
stop the workout at once and consult a physician immediately.
1. It is the responsibility of the owner to ensure that all users of this rowing machine are adequately informed of
all warnings and precautions. This rowing machine is not intended for use by persons with reduced physical,
sensory or mental capabilities; or lack of experience and knowledge unless they are being supervised by the
person responsible for their safety.
2. Keep children and pets away from this rowing machine at all times.
3. This rowing machine is not suitable for persons under the age of 15.
4. The maximum user weight for this rowing machine is 120kg, Class HC, speed-independent system.
5. This rowing machine should be assembled by an adult. During assembly, keep children away from the work
area as this rowing machine contains small parts that may cause a choking hazard.
6. Only use this rowing machine as described in this manual.
7. Place this rowing machine on a level surface with at least a 2m diameter of clear space surrounding the unit.
To protect your floor, it is recommended that you place an anti-slip mat underneath the rower.
8. Keep the rowing machine indoors, away from moisture and dust. Do not put the rowing machine in a garage,
outbuilding, covered patio or near water.
9. Never allow more than one person to use the rowing machine at any time.
10. Always examine your rowing machine before use to ensure all parts are in working order and all of the
hardware is fitted tightly.
11. Always wear appropriate exercise clothing when using the rowing machine, do not wear loose clothing that
could become caught. Always wear appropriate running shoes; never use the rowing machine with bare feet,
wearing only stockings/socks or in sandals.
12. Care must be taken when liing or moving the rowing machine, to ensure you don’t injure your back. Always
use proper liing techniques.
13. Always keep your back straight while using the rower, do not arch your back.
14. Do not release the row bar while the cord is extended.
15. Care should be taken when getting on and off the Rowing Machine. To get onto the machine, stand on the le
side and ensure the le pedal is in the lowest position. Grip the handle bars, place your le foot onto the le
footplate and li yourself onto the machine, stabilizing yourself by gripping the stationary handles. Once you
feel stable and secure, li your right foot over the machine and place it on the right foot plate. Before starting
any movement, stand tall, brace your midsection and balance yourself. Start moving by pedaling the legs and
moving the arms back and forth in time with the legs. As you push down with your right leg, pull back with
your right arm and vice versa. Keep your eyes forward and upper body upright throughout the movement.
To get off your rowing machine you must first slow down until the machine comes to a complete stop. Then
remove yourself in the same manner you got onto the machine.

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Hardware Identification Chart
Use the drawings below to identify the hardware needed for assembly. The number in parentheses below each
drawing is the part number.
NOTE: If a part is not in the hardware kit, check to see if it has been pre-assembled.
(12)
M5x8mm
Bolt x 4
(31)
M8 Acorn
Nut x 4
(15)
M8 Split
Washer x 4
(16)
M8x20mm
Washer x 6
(47)
M10x20mm
Washer x 2
(88)
M13x32mm
Washer x 1
(33)
M13x22mm
Washer x 2
(101)
M5x10mm
Bolt x 1
(14)
M8x20mm
Bolt x 2
(46)
M10x52mm
Bolt x 2

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Part
Number Description Quantity Part
Number Description Quantity
2
Rear Stabiliser Cover
1 35
Stop Rod
1
3
Rear Stabiliser
1 39
Frame
1
8
Rail
1 50
Front Stabiliser
1
18
Rail Cover
1 51
Foot Plate Pin
2
29
Pedal Strap
2 52
Foot Plate
2
30
Right Pedal
1 57
Le Pedal
1
32
Pedal Spacer
2 58
Pedal Axle
1
34
Pedal Stop
2
Assembly Parts List
Components

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Assembly Instructions
Find a clean flat surface to unpack and assemble your rowing machine. Prior to beginning assembly, ensure that
you have all of the parts listed in the Assembly Parts List and Hardware Identification Chart.
If you’re missing any parts, please contact our Service Centre on 1800 465 070 or email
[e-mail] to arrange for replacement parts to be sent to you.
1. Attach the Front Stabiliser (50) to the Frame (39) using
2 x M10x52mm Bolts (46) and 2 x M10x20mm Washers (47).
2. Remove the Frame Pin (37) from the Frame (39). Unwrap the Cord (45) from
the Frame (39).
Remove 1 x 1/2” Locknut (54), 2 x M13x22mm Washers (33) and 1 x
1/2”x100mm Bolt (36) from the Frame (39).
NOTE: The parts that you removed will be used in later steps.
3. Remove the M6*12mm bolt (9), two pieces Carriage Bumpers (10), Frame
bushing (11) which are
pre-assembled on the rear end of the Rail (8). Then slide the Seat (28) onto
the rail and assemble the removed M6*12mm bolt (9), two pieces Carriage
Bumpers (10), Frame bushing (11) at the end of the rail.
50
39
47
46
45
54
33
33
36
37
39

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8
54
33
33
36
41
55
39
Assembly Instructions (cont)
4. Attach the Rail Bracket (41) located at the front of Rail (8) to the Frame (39)
using 1 x 1/2”x100mm Bolt (36), 2 x M13x22mm Washers (33) and 1 x 1/2”
Locknut (54) that you removed in step 2. Cover 1/2” Locknut (54) with Nut
Cap (55).
5. Move the Seat (28) to the front of the Rail (8). Raise the Rail (8) to the
vertical position and insert the Frame Pin (37) into the hole on the Rail
Bracket (41) so that it holds the Rail (8) in place.
6. Attach the Rear Stabiliser (3) to the Rail (8) using 2 x M8x20mm Bolts (14)
and 2 x M8x20mm Washers (16).
7. Cut the retaining tie off the cord. Wrap the end of the Cord (45) around the
Small Pulley (5) on the Rear Stabiliser (3). Make sure that the Cord (45) is
not twisted and attach the Clip (97) at the end of the Cord (45) to the hole in
the Rail Attachment Bracket (43).
8
28
37
41 Hole
3
14 16 8
43
45
97
Hole
3
5
45
3

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Assembly Instructions (cont)
8. Attach the Rear Stabiliser Cover (2) to the Rear Stabiliser (3) using an
M5x10mm Bolt (101).
9. Attach the Rail Cover (18) to the Rail (8) with 4 x M5x8mm
Bolts (12).
NOTE: To attach the Rail Cover (18) you will need to remove the Frame Pin
(37). Be careful to ensure that the Rail (8) does not fall over and strike you.
10.Lower the Rail (8) to the floor and insert the Frame Pin (37) through the
Frame (39) and Rail Bracket (41). Place an M13x32mm Washer (88) onto
the Frame Knob (87), insert the Frame Knob (87) into the Frame (39) and
tighten.
11.Insert the Stop Rod (35) into the Frame (39) and center it. Place a Pedal Stop
(34), an M8x20mm Washer (16) and an M8 Split Washer (15) onto each side
of the Stop Rod (35). Secure these in place with an M8 Acorn Nut (31) on
each end of the Stop Rod (35).
8
18
12
12
101
3
2
35
15
15
34
34
39
16
16
31
31
37
88
8
39
87
41

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Assembly Instructions (cont)
12.Insert the Pedal Axle (58) into the welded tube on the Frame (39) and center it.
Place a Pedal Spacer (32) and an M13x22mm Washer (33) onto each side of the
Pedal Axle (58).
Slide the Right Pedal (30) onto the right side of the Pedal Axle (58), and slide
the Le Pedal (57) onto the le side of the Pedal Axle (58). Secure the pedals
into place using an M8x20mm Washer (16), an M8 Split Washer (15) and an M8
Acorn Nut (31) on each side of the Pedal Axle (58).
13.Insert a Pedal Strap (29) through the Right Pedal (30) and wrap the end of the
Pedal Strap (29) through the buckle on the Pedal Strap. Repeat this for the Le
Pedal (57).
14.Attach the 2 x Foot Plates (52) to the Front Stabiliser (50) using 2 x Foot Plate
Pins (51).
15.Carefully pry the Console (66) out of the Shields (44, 69).
NOTE: Be careful not to pull on the wire attached to the Console.
Remove the screw and the battery cover from the back of the console. Insert
batteries into the battery compartment. Reattach the battery cover and secure into
place with the screw and press the Console (66) into the Shields (44, 69).
NOTE: The console requires 2 x AA batteries (included).
WARNING: Batteries must be inserted according to the correct polarisation (+ and -). If the rowing machine is not
going to be used for a long period of time, we recommend the batteries are removed.
WARNING: To prevent battery leakage;
• Be sure to insert batteries correctly and always follow the battery manufacturer’s instructions.
• Never mix alkaline, standard or rechargeable batteries.
• Use only batteries of the same or equivalent type as recommended.
• Always remove exhausted or dead batteries from the product and do not dispose of batteries in fire, batteries
may explode or leak.
• Do not short circuit the supply terminals.
33
32
15
39
16
30
31
31
57
58
57
30
29
29
52
50
51

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Workout Area
Free area and training area.
The free area should be no less than 0.6m greater than the training area in the directions from which the
equipment is accessed. The free area must also include the area for emergency dismount.Where equipment is
positioned adjacent to each other the value of the free area may be shared.

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How To Use The Rower
HOW TO MOVE THE ROWER
Stand behind the rower and li the rear stabiliser until the rower will roll on the wheels. Then, carefully move the
rower to the desired location, and lower it to the floor.
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the pedals, and adjust the straps to fit your feet. Hold the row bar with an
overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat forward until your knees are almost touching your chest. Pull the
row bar until your hands are above your feet.
2. The second phase is the DRIVE. Push backward with your legs. Lean back slightly at the hips (not at the waist),
keeping your back straight. As you straighten your legs, pull the row bar toward your chest. Keep your elbows
outward.
3. The third phase is the FINISH. Your legs should be nearly straight. Continue to pull the row bar until your hands
are even with your chest.
Aer the finish phase, extend your arms forward and pull the seat forward using your legs. Repeat this sequence,
moving through all three phases with a smooth, fluid motion. Remember to breathe normally as you row; never
hold your breath.
HOW TO ADJUST THE TENSION
To vary the intensity of your exercise, you can adjust the resistance that you feel when you pull the row bar.
To increase the resistance, turn the resistance control clockwise; to decrease the resistance, turn the resistance
control counterclockwise. IMPORTANT: To avoid damaging the resistance control, stop turning it when turning
becomes difficult.

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How To Use The Rower (cont)
FEATURES OF THE CONSOLE
The easy-to-use console features several display modes that provide instant exercise feedback during your
workouts. The display modes are described below.
Strokes/Min.—This shows the number of rowing strokes you are completing per minute.
Calories—This mode shows the approximate number of calories you have burned during your workout.
Total Strokes—This mode shows the total number of rowing strokes you have completed since the console was
last reset.
NOTE: To reset the console, remove the batteries from the console and then reinsert them.
Time—This mode shows the elapsed time.
Scan—This mode shows the time, distance, strokes, total strokes, calories, and strokes per minute modes, for a
few seconds each, in a repeating cycle.
Strokes—This mode shows the number of rowing strokes you have completed during your workout.
Distance—This mode will take turns to show kilometres(KM) and nautical miles(NM) every 5-6 seconds.
HOW TO USE THE CONSOLE
Make sure that batteries are installed in the console. If there is a sheet of clear plastic on the console, remove the
plastic.
1. To turn on the console, press the Mode button on the console or simply begin rowing.
2. Select one of the display modes.
Scan mode—To select the scan mode, press the Mode button repeatedly until an arrow appears next to the Scan
label.
Strokes per minute, calories, total strokes, time, or strokes—To select one of these modes for continuous
display, press the Mode button repeatedly until an arrow appears next to the label for the desired mode. Make sure
that an arrow does not appear next to the Scan label.
3. Begin rowing and follow your progress with the display. As you exercise, the console will display the mode
that you select. To reset the display to zero, press and hold the Mode button for several seconds.
4.
When you are finished exercising, the console will turn off automatically. If the row bar does not move for a few seconds, the
console will pause. The console has an auto-off feature. If the row bar does not move and the Mode button is not pressed for a
few minutes, the power will turn off automatically to save the batteries.

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How To Use The Rower (cont)
HOW TO FOLD AND STORE THE ROWER
The rower can be stored in a folded position to conserve space. Store the rower in a location where children cannot
tip it. Remove the batteries from the console when storing the rower for extended periods of time.
To store the rower, remove the Frame Knob (87) and the M13x32mm Washer (88). Next, remove the Frame Pin
(37). Keep the Frame Knob and the Washer in a place where they will not become lost.
Raise the Rail (8) to the vertical position. Then, fully insert the Frame Pin (37) into the Rail Bracket (41) so that it
holds the Rail in place.
HOW TO UNFOLD THE ROWER
Remove the Frame Pin (37), and lower the Rail (8) to the floor. Next, insert the Frame Pin into the Frame (39) and
into the Rail Bracket (41). Then, tighten the Frame Knob (87) and the M13x32mm Washer (88) into the Frame and
into the Rail Bracket.

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Maintenance
MAINTENANCE
Inspect and tighten all parts of the rower regularly. Replace any worn parts immediately.
To clean the rower, use a damp cloth and a small amount of mild detergent.
WARNING: To avoid damage to the console, keep liquids away from the console and keep the console out of
direct sunlight.
HOW TO GREASE THE PEDAL AXLE
If the pedals squeak when you use the rower. Remove the Right and Le Pedals (30, 57), and apply a small amount
of grease to both sides of the Pedal Axle (58). Then, reattach the Pedals.
HOW TO GREASE THE ROLLERS
If the rollers beneath the seat squeak when you use the rower, apply a small amount of grease to a paper towel,
and spread a thin layer evenly along the rail where the rollers move. Then, wipe off any excess grease.

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Exercise Guidelines
These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable
book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, exercise for at least four minutes. Then, stop exercising and place two fingers on
your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For
example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation for exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your desired training zone. (During
the first few weeks of your exercise program, do not keep your heart rate in your desired training zone for longer
than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and
helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between
workouts. Aer a few months of regular exercise, you may complete up to five workouts each week, if desired.
Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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Suggested Stretches
The correct form for several basic stretches is shown on the right. Move slowly as you stretch; never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your
hips. Allow your back and shoulders to relax as you reach down toward
your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you
and rest it against the inner thigh of your extended leg. Reach toward your
toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for
each leg. Stretches: Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands
against a wall. Keep your back leg straight and your back foot flat on the
floor. Bend your front leg, lean forward and move your hips toward the
wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause
further stretching of the achilles tendons, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bring your heel as close to your buttocks as
possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward. Pull your
feet toward your groin area as far as possible. Hold for 15 counts, then
relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.
1
2
3
4
5

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Technical Parts List
Part No. Description Quantity
1M2.5x10mm Screw 4
2Rear Stabiliser Cover 1
3Rear Stabiliser 1
4Reed Switch 1
5Small Pulley 3
6M10x30mm Screw 1
7Rail Bracket Cap 1
8Rail 1
9M6x12mm Bolt 2
10 Carriage Bumper 4
11 Frame Bushing 4
12 M5x8mm Bolt 6
13 Rear Foot 1
14 M8x20mm Bolt 6
15 M8 Split Washer 12
16 M8x20mm Washer 14
17 M4x12mm Screw 4
18 Rail Cover 1
19 Carriage Cover 1
20 M6 Split Washer 6
21 M6 Washer 6
22 Seat Carriage 1
23 M8x32mm Screw 4
24 Roller 4
25 Shield Cover 1
26 Grommet 1
27 M8 Locknut 6
28 Seat 1
29 Pedal Strap 2
30 Right Pedal 1
Part No. Description Quantity
31 M8 Acorn Nut 4
32 Pedal Spacer 2
33 M13x22mm Washer 4
34 Pedal Stop 2
35 Stop Rod 1
36 1/2”x100mm Bolt 1
37 Frame Pin 1
38 M6x16mm Screw 6
39 Frame 1
40 Frame Foot 1
41 Rail Bracket 1
42 Rail Cap 1
43 Rail Attachment Bracket 1
44 Right Shield 1
45 Cord 1
46 M10x52mm Bolt 2
47 M10x20mm Washer 5
48 M4x20mm Screw 14
49 Le Stabiliser Cap 1
50 Front Stabiliser 1
51 Foot Plate Pin 2
52 Foot Plate 2
53 Frame Cover 1
54 1/2” Locknut 1
55 Nut Cap 1
56 Right Stabiliser Cap 1
57 Le Pedal 1
58 Pedal Axle 1
59 M10x48mm Screw 2
60 Large Pulley 2

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Technical Parts List (cont)
Part No. Description Quantity
61 M3x10mm Screw 2
62 M10 Locknut 5
63 Magnet Spring 1
64 C-magnet 1
65 M8x16mm Screw 2
66 Console 1
67 Console Bezel 1
68 M5x12mm Washer 1
69 Le Shield 1
70 Spool Bushing 1
71 6001 Bearing 2
72 C-clip 2
73 Flywheel Axle 1
74 6904 Bearing 1
75 Coaster Bearing 1
76 Flywheel 1
77 Spool 1
78 6mm Bushing 3
79 Cord 1
80 13.5mm Bushing 2
81 Foam Grip 1
82 Row Bar Cap 2
83 Row Bar 1
84 Reed Switch Bracket 1
85 Tension Pulley Bracket 1
86 Tension Spring 1
87 Frame Knob 1
88 M13x32mm Washer 1
89 Resistance Control 1
90 M5x35mm Screw 1
Part No. Description Quantity
91 M5 Nut 2
92 M10x68mm Screw 1
93 M4x8mm Screw 2
94 M10 Washer 1
95 End 1
96 Cover 1
97 Clip 1
98 M8 Washer 4
99 M10x36mm Screw 1
100 M5x60mm Screw 1
101 M5x10mm Bolt 1
102 M4x12mm Machine Screw 2
103 Rail Plate 1

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Exploded Diagram
3
6
5
8
10
10
10
101
103
10
93
93
102
12
12
12
5
5
2
4
9
9
11
11
11
14
14
16
20
20
14
18
19
13
15
15
15
1
715
15
15
16
16
16
15
17
17
28
31
31
31
31
32
32
25
22
24
27
34
34
36
38
38
39
33
33
35
37
40
41
43
46
46
48
50
52
42
44
47
47
47
49
47
51
54
56
58
59
59
53
55
57
60
61
100
68
63
62
62
62
66
65
65
62
62
64
67
69
70
72
72
71
71
74
76
78
78
78
79
73
75
77
80 82
80
81
83
86
88 85
84
87
89
90
92
91
94
96
98
98
21
21
99
95
97
48
48
48
48
48
48
33
33
16
16
16
16
45
23
30
29
29
27
27
82
47
26