DKN technology h2O AR User manual

Owner’s Manual
www.dkn-uk.com
Manual version 1.2

Thank you for purchasing
the DKN H2Oar Rowing Machine.
You have chosen a high-quality, safe and innovative piece of
exercise equipment as your training partner and we are certain it will
keep you motivated on the way to achieving your personal itness
goals.
Please take the time to read this owner’s manual as it will help you
to get the most out of your new piece of equipment.
For more information, or if you require any assistance please email
us at [email protected]

01 Assemble the machine exactly as per the
instructions in this manual, DO NOT
use power tools to assemble it.
02 Check all the screws, nuts and other
connections before using the machine for
the first time and ensure that it
has been built correctly and is safe
to be used.
03 This machine is for indoor, home use only.
Position the machine on a clear, dry
and level surface. DO NOT position it
near water or outdoors, or in a room
or building that is not properly
insulated such as a garden shed or a
garage.
04 Place a suitable base (e.g. rubber mat,
wooden board etc.) beneath
the machine in the assembly
area to protect it from dirt.
05 Make sure there is sufficient free
space around the rowing
machine when you set it up.
06 Before beginning training, remove
all objects within a 2-metre radius
of the machine.
07 Use the machine only for its intended
purpose as described in the
manual. This machine is not
suitable for therapeutic or
medical purposes. This machine
is not suitable for commercial
purposes including use in schools
or gyms.
08 This machine may only be used by
one person at a time.
09 Always wear appropriate workout clothing
when exercising. Aerobic shoes
are required when using this
machine.
10 Before exercising on this machine, always
warm up and do the stretching
exercises listed in this manual first.
11 When altering any adjustable parts, make
sure they are adjusted properly and note
the marked maximum
position for each part.
12 DO NOT use aggressive cleaning
products, such as detergents,
to clean the machine. Remove
drops of sweat from the machine
immediately after finishing training.
13 Your health can be affected by
incorrect or excessive training.
Consult a doctor before beginning
a training program.
14 WARNING! Heart rate monitoring systems
may be inaccurate. Over exercising may result
in serious injury or death. If you feel faint or
experience dizziness, nausea, chest pain, or
any other abnormal symptoms STOP
EXERCISING IMMEDIATELY AND
CONSULT A PHYSICIAN WITHOUT DELAY.
15 Disabled persons should not use
this machine without a qualified person
or physician in attendance.
Important Safety Information
Please read these instructions carefully before using this
product and retain this manual for future reference.
The specications of this product may vary slightly from
the illustrations and are subject to change without notice.
NOTE THE FOLLOWING PRECAUTIONS BEFORE
ASSEMBLING OR OPERATING THIS ROWING
MACHINE:

RECYCLING INFORMATION
Used electrical and electronic equipment (WEEE) should not be mixed with general
household waste. For proper treatment, recovery and recycling, please take this
product to designated collection points where it will be accepted free of charge.
Alternatively, in some countries you may be able to return your products to your
local retailer upon purchase of an equivalent new product. Disposing of this product
correctly will help save valuable resources and prevent any potential negative
effects on human health and the environment, which could otherwise arise from
inappropriate waste handling. Please contact your local authority for further details
of your nearest designated collection point. Penalties may be applicable for incorrect
disposal of this waste, in accordance with your national legislation.
SAFETY STANDARDS
This equipment meets the requirements of European safety directives such as: the
Electromagnetic Compatibility (EMC) Directive and the Low Voltage Directive (LVD).
16 Children should be kept away from
the machine at all times.
17 The maximum user weight is 150kg
(331lbs). The product weighs
37.5kg (83lbs). Safety standards:
EN/ISO 20957 Class HC.
18 WARNING: The safety level of the machine
can be maintained only if it is examined
regularly for damage and wear. Examine
the machine carefully before you use it,
especially the components most susceptible
to wear, e.g., pull cord, pedals, seat rail, and
the connection points
19 Stop using the machine immediately
if there are any defective components and
keep it out of use until you replace
the components or it is repaired
by a qualified engineer.
20 Use only original spare parts for any
necessary repairs. Using 3rd party parts
will invalidate any warranty.
21 WARNING! Inappropriate use of this
machine such as while under the
influence of drugs or alcohol, not in line
with instructions or excessive usage, may
result in serious injury or death.
WARNING: Before beginning using this
machine or doing any exercise program,
consult your doctor. This is especially
important for people over the age of 35 or
those with pre-existing health problems.
Read all instructions before using this
rowing machine.
DKN assumes no responsibility
for personal injury and/or property
damage sustained by or through
the use of this product.

Handle
Wheel Console
Pedal
Seat
Rail
Length: 212.5cm (83.6”)
Width: 51.5cm (20.3”)
Height: 93cm (36.6”)
Weight: 37.5kg (83lbs)
Product Overview

Assembly
NO.1 NO.58
NO.2
NO.73 NO.8R L NO.116
NO.115
NO.3
#114 S5 1pc
#109 M8*15 8pcs
#98 OD20*ID8.5*1.5 12pcs
# 108 M8*45 4pcs
# 111 M8*27 2pcs
# 110 M8*57 4pcs
# 112 M6*15 6pcs

Assembly
1
3
98 109
109
98
# 109 M8*15 4pcs
#98 OD20*ID8.5*1.5 4pcs
#114 S5

Assembly
# 108 M8*45 4pcs
#98 OD20*ID8.5*1.5 4pcs
8L
98
98
108
108
8R
58
#114 S5

Assembly
110 112 111
111 112
#114 S5
# 112 M6*15 6pcs
# 111 M8*27 2pcs
# 110 M8*57 4pcs
1
58
8L 8R

Assembly
#109 M8*15 4pcs
#114 S5
#98 OD20*ID8.5*1.5 4pcs
109
98
98
73
1

Live Area Dimensions
600 mm
Free Area
600 mm
Free Area

Storage
58
8
2
8
2
58
Moving your Rower
2

Floor Levellers
2
Pedal Straps

Fill and empty the Tank
Fig. A Fig. B
Water level label
116
115
54
32
54
115
____________________________________________________________________________
The amount of water in the Tank simulates the mass when moving an object in water. Changing the
Water Level does not change the resistance, it simply changes the mass which the user is trying to
move.
Increasing the Water Level simulates a heavier load, similarly reducing the Water Level simulates a
lighter load.
The Water Level is adjusted according to one’s personal preference or user type; the resistance is
altered simply by moving faster or slower.
The water level gauge is on the side of the tank. The maximum fill level is 6.
DO NOT FILL ABOVE THE MAXIMUM LEVEL.
_______________________________________________________________________________
Periodic maintenance is required to maintain the condition of the water in the tank. We strongly AD-
VISE USING MUNICIPAL TAP WATER which contains other Chemicals to keep it free from Bacte-
ria and Algae, etc.
The water must be refreshed periodically by adding a Water Purification Tablet provided. On ave-
rage, add one purification tablet every 6 months.
If water discoloration occurs add a purification tablet immediately. If the water does not clear, we
recommend emptying the Tank, flushing it out with clean water, refilling, and adding a purification
tablet.
Only use water purification tablets, such as sodium dichlor (56% chlorine).
NEVER USE POOL CHLORINE (TRICHLOR 90% CHLORINE) OR CHLORINE BLEACH. Use of
these products will void the warranty and damage the product.

Operating Instructions
TOTAL Total strokes accumulated.
CALORIES Calorie consumption.
PULSE Current heart rate.
WATT Current energy generated.
A+ Average value for time, calories, watt
and pulse.
Let’s get started
The Matrix shows 16 columns of 100 m each.
QUICK START Select QUICK START using ▲▼ and
press START.
Press ENTER to toggle between values
shown in the central display.
STANDARD Select STANDARD using ▲▼ and press
ENTER to select one of the 5 STANDARD
proles: 2K, 5K, 10K, 30:00 or 500m/1:00.
Press START to begin exercising.
Press RESET to clear the console once the
exercise is nished.
SINGLE Select TARGET SINGLE using ▲▼and press
ENTER to select one of the 4 TARGET
proles: TIME, DISTANCE, CALORIES or
THR (Target Heart Rate).
Program TARGET value using ▲▼.
Press START to begin exercising.
Press RESET to clear the console once the
exercise is nished.
INTERVAL Select TARGET INTERVAL pressing ▲▼and
press ENTER to select one of the 3 TARGET
proles: TIME, DISTANCE or VARIABLE.
TIME and DISTANCE mode:
Program TARGET value using ▲▼, press
ENTER.
Program REST value using ▲▼.
Press START to begin exercising.
VARIABLE mode:
Program TARGET TIME using ▲▼, press
ENTER.
Program TARGET DISTANCE using ▲▼,
press ENTER.
Program REST TIME using ▲▼.
Press START to begin exercising.
Press RESET to clear the console once the
exercise is nished.
READ CAREFULLY BEFORE USING.
Switch on
Insert 2 batteries AAA 1.5 V (Batteries not included).
Set the Water Level L1-6 using ▲▼.
The display will switch to Standby Mode if no movement is
registered for 4 minutes. All settings and exercise data are
saved until you start rowing again.
Function buttons
RECOVERY Press to run 60 seconds Pulse Recovery
Test (chestbelt compulsary).
RESET Press to clear last data entry.
Hold for 3 seconds to reset the display.
ENTER Press to conrm Program Selection or Para
meter Settings.
START/STOP Press to start, pause or stop training session.
▲▼ To set values for time, calories, count and
distance.
Press for program selection: Quick Start,
Standard, Target Single, Target Interval,
Custom or Race.
Display Functions
TIME Training time.
TIME/500M Average 500 meter time.
SPM Strokes per minute.
DISTANCE Distance.
STROKES Current strokes.

Operating Instructions
CUSTOM Select CUSTOM using ▲▼ and press
ENTER to select one of the 4 STANDARD
proles:
1: V30/30R: Training 30 seconds, Rest 30
seconds.
2: V1:00/1:00R…7: Training one minute, Rest
one minute. Repeat 7 times.
3: V2000m/3:00R…4: Training 2000m, Rest
three minutes. Repeat 4 times.
4: V1:40/:20R…9: Training one minute forty
seconds, Rest 20 seconds. Repeat 9 times.
Press START to begin exercising.
Press RESET to clear the console once the
exercise is nished.
RACE Select RACE using ▲▼, press ENTER.
Select L1-L15 using ▲▼, press ENTER.
TIME/500M in RACE mode:
L1 8:00 L6 5:30 L11 3:00
L2 7:30 L7 5:00 L12 2:30
L3 7:00 L8 4:30 L13 2:00
L4 6:30 L9 4:00 L14 1:30
L5 6:00 L10 3:30 L15 1:00
Set DISTANCE using ▲▼, press ENTER.
Press START to begin exercising.
The Matrix shows U (user) and PC.
While exercising in RACE mode you may
press ENTER to toggle between actual or
average values (A+) displayed.
PULSE Shows your actual Heart Rate gure.
Requires an optional Chest Strap.
Your current heart rate will be displayed
within 30 seconds up to one minute.
WARNING: FOR HR TRAINING THE USE OF AN OP-
TIONAL CHEST-BELT TRANSMITTER IS COMPULSO-
RY.
REF 20073 5.3KHZ CHESTBELT
Heart rate displayed is a random indication and
may be inaccurate, and cannot be used as gui-
dance in any cardio-vascular related medical or
paramedical program.
IF YOU EXPERIENCE DIZZINESS,NAUSEA,
CHEST PAIN, OR ANY OTHER ABNORMAL
SYMPTOMS STOP EXERCISING IMMEDIA-
TELY AND CONSULT A PHYSICIAN WITHOUT
DELAY.
The owner’s manual is for customers’ reference
only. The supplier cannot guarantee for mistakes
occurring due to translation or changes in techni-
cal specications of the product.
WARNING: BEFORE BEGINNING USING
THIS MACHINE OR DOING ANY EXERCISE
PROGRAM,CONSULT YOUR DOCTOR. THIS
IS ESPECIALLY IMPORTANT FOR PEOPLE
OVER THE AGE OF 35 OR THOSE WITH
PRE-EXISTING HEALTH PROBLEMS.
The supplier assumes no responsibility for perso-
nal injury or property, and/or damage sustained by
or through the use of this product.
For customer care the best way to contact us is via
www.dkn-uk.com/

Beginner’s Guide To Exercise
The following guidelines will help you to
plan your workout program and exercise
safely. Remember that proper nutrition and
adequate rest are essential for successful
results.
Warning
Before beginning this or any other exercise
program consult your doctor. This is
especially important for pregnant women and
new mothers, all people over the age of 35,
and those with medical problems such as
heart disease, high or low blood pressure,
injuries, joint problems, obesity and asthma.
Why Exercise?
Exercise has been proven essential for
good health and general wellbeing. Regular
exercise will:
• Relieve tension and stress
• Provide enjoyment and fun
• Stimulate the mind
• Help maintain a stable weight
• Control appetite
• Boost self-image
• Improve muscle tone and strength
•Improve exibility
• Lower blood pressure
• Relieve insomnia
Before You Start
If you’re beginning an exercise program
for the rst time or starting a new exercise
routine, you must check with your doctor that
you are t to do so, particularly if:
•You have been diagnosed with heart
problems, high blood pressure or other
medical conditions
• You have not exercised for over a year
•You are over 35 and do not currently
exercise
• You are pregnant or are a new mother
• You have diabetes
•You have chest pain, or experience
dizziness or fainting spells
•You are recovering from an injury or illness

Target Heart Rate
To train effectively you should aim to work in
the heart rate zone appropriate to your age as
stipulated below. Please note this is a guide
and your heart rate at rest and during training
is determined by your tness level and other
lifestyle factors as well as your age. If you
reach the recommended beats per minute
below and feel you’re over-exerting yourself,
stop, rest and when you feel recovered, return
to exercise at a lower intensity.
TRAINING ZONE
AGE MIN-MAX (BPM)
20 133-167
25 132-166
30 130-164
35 129-162
40 127-161
45 125-159
50 124-156
55 122-155
60 121-153
65 119-151
70 118-150
75 117-147
80 115-146
85 114-144
Workout Tips
•Always perform a warm-up and
stretching exercises before your
workout and a cool-down and stretching
exercises at the end.
• Start slowly and build up your time,
speed and intensity gradually; doing too
much too soon can lead to injuries.
•If you are sore or tired, give yourself a
few extra days to recover.
How To Begin
•Start with two or three 15-minute
sessions per week with a rest day
between workouts.
•Warm up for 5 to 10 minutes with gentle
movements incorporating the whole
body such as walking while swinging
your arms in a circle and then stretch the
muscles you’ll use during your workout.
•Increase the pace to slightly harder
than comfortable and exercise for as
long as you can. You may only be able
to exercise for a few minutes at a time,
but that will change quickly when you
exercise regularly.
•End each workout with a 5-minute cool-
down at a lower intensity. You should
then stretch the muscles you’ve just
worked to develop exibility, reduce
muscle soreness and prevent injury.
•Increase your workout time by a few
minutes each week until you can work
continuously for 30 minutes per session.
•Don’t worry about distance or pace for
the rst few weeks, focus on endurance
and conditioning.
How Hard Should You Work?
When exercising, you should try to stay within
your target heart rate (THR) zone. The table
on this page will tell you the THR for your age.
Always be aware of how you feel when you
exercise. If you feel dizzy or light-headed, stop
immediately and rest.

Tips For Stretching
•Begin with small mobility exercises of
all the joints e.g. simply rotate your
ankles, bend your knees and roll your
hips. Gradually make the movements
larger and faster. This will allow the
body’s natural lubrication (synovial uid)
to protect the surface of your bones at
these joints.
•Always warm up the body before
stretching as this increases blood ow
around the body, creating warmth which
makes the muscles suppler.
•Start with your legs, and steadily work up
the body.
•Each stretch should be held for at least
10 seconds (working up to 20 to 30
seconds) and usually repeated about 2
or 3 times.
•Do not stretch until it hurts. If there’s any
pain, ease off.
•Don’t bounce. Stretching should be
gradual and relaxed.
•Don’t hold your breath during a stretch.
•Stretch after exercising to prevent
muscles from tightening up.
•Stretch at least three times a week to
maintain exibility.
Warm-Up And Cool-Down
A successful cardio-vascular exercise
program consists of a full-body warm-up,
aerobic exercise, and a cool-down. Do the
entire program at least two and preferably
three times a week, resting for a day between
workouts. After several months, you can
increase your workouts to four or ve times
per week.
WARM-UP
The purpose of warming up is to prepare
your body for exercise and to minimise
injuries. Warm up for ve minutes before
strength-training or exercising aerobically.
Perform activities that raise your heart rate
and warm the working muscles. Activities
may include brisk walking, jogging, jumping
jacks, jump rope, and running on the spot.
Try to incorporate moves that take the joints
through their full range of motion.
STRETCHING
Stretching while your muscles are warm
after a proper warm-up and again after
your strength or aerobic training session is
very important. Muscles stretch more easily
at these times because of their elevated
temperature, which greatly reduces the risk
of injury. Stretching develops exibility and
reduces muscles soreness.
Stretching Guide

Stretches should be held for 15 to 30 seconds.
DO NOT BOUNCE OR OVER-STRETCH. Take your time on each stretch. Gradually take
each stretch a little deeper on every out breath to your personal maximum.
Always remember to check with your physician before starting any exercise program.
COOL-DOWN
The purpose of cooling down is to return the body to its normal, or near normal, resting state
at the end of each exercise session. A proper cool-down slowly lowers your heart rate, allows
blood to return to the heart and helps prevent muscle soreness caused by the build-up of lactic
acid in the muscles.
Toe Touch
Hamstring Stretch
Side Stretch
Inner Thigh Stretch
Calf-Achilles Stretch