First Degree Fitness Apollo PRO User manual

APOLLO PRO
APOLLO PRO II
VIKING PRO
Featuring Patented Adjustable
Fluid Resistance Technology
USER GUIDE

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Congratulations on your purchase of the Rower.
FIRST DEGREE FITNESS is proud to present the Rower as a home
use product featuring patented Adjustable Fluid Resistance.
Our unique combination of precision steel and solid wood frames
incorporate only the highest quality American Ash which is collected
using the latest technology in sustainable harvesting from renewable
plantations.
Note that slight variations of colour in the wooden side rails, seat and
cross-member are normal and part of Mother nature’s artistry. The
wood grain patterns and subtle hues of each Rower makes every unit
highly individual and designed to compliment any environment.
Follow all instructions carefully for correct assembly, tank filling, water
treatment, service and safety.
Access to our world-wide distributor and service network is available
at www.firstdegreefitness.com
Check contents of Box 1 and Box 2 to assure all parts are present and
correct prior to assembly.

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1. Keep hands and fingers away from moving parts, as indicated in this manual.
2. The Rower can stand vertically for storage. Make sure a secure location is
chosen, such as the corner of a room or against a wall on an even, secure surface.
Note: If the storage area is not level, an additional fixture is required
(sold separately) to keep the Rower stable with vertical storage position.
CAUTION
Training with the Rower
1. As with any piece of fitness equipment, consult a physician before beginning your
Rower exercise program.
2. Follow instructions provided in this manual for correct foot position and basic
rowing techniques.
3. For more detailed rowing techniques, please refer to our international
website at www.firstdegreefitness.com

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Safety………………………………………………………………………………...
Assembly……………………………………………………………………………..
Rower Box Contents……………………………………………………………...
Assembly Instructions………………………………………………………….…
Completing the Rower Assembly……………………………………………….
Adjustable Resistance (AR) Tank……………………………………………….
Note on Filling the AR Tank………………………………………………………
Tank Filling and Water Treatment……………………………………………….
Removing/Changing Tank Water…………………………………………………
Slider Footplate…………………………………………………………………….
How to Row?..................................................................................
How Often?....................................................................................
Computer Operation……………………………………………………………….
Using the FIRST DEGREE FITNESS USB Interface…………………………
Detaching the Rower Belt……………………………………………………….
Reattaching the Rower Belt…………………………………………………….
Maintenance ……..………………………………………………………………..
Troubleshooting……………………………………………………………………..
Optional Fixture Kit Instructions……………………………………………….
Warranty……………………………………………………………………………..
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Contents

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Safety Information
• Before using this product, it is essential to read this ENTIRE operation manual and
ALL instructions. The Rower is intended for use solely in the manner described in this
manual.
• UNDERSTANDING EACH AND EVERY WARNING TO THE FULLEST IS IMPORTANT
• As with any piece of fitness equipment, consult a physician before beginning your
Rower exercise program.
• Please be aware that any fitness regiment, before being undertaken, is best preceded
by a physical checkup from a certified physician.
• Injuries to health may result from incorrect or excessive training.
• WARNING Heart rate monitoring systems may be inaccurate. Over exercise may
result in serious injury or death. If you feel faint, stop exercising immediately.
• Stop the machine immediately if any signs of excessive wearing is present on the
belts, pulleys and bungee cords. Do not use unit until said parts are repaired or
replaced.
• Do not allow children unattended access to the machine.
• The Rower can stand vertically for storage. When doing so, please follow the
instructions given in the manual.
• Please keep hands away from moving parts, as indicated by the warning label on the
mainframe of your machine.
• If any of the adjustment devices are left projecting, they could interfere with the
user’s movement.
• Do not store in freezing conditions with water in the tank as it can expand and crack
the components.
Installation
• Place on a stable, flat surface in a horizontal position during use for maximum
stability.
• Check all belts, pulleys and bungee cords regularly for signs of wear, and replace if
needed.
• Check regularly and follow all instructions for maintenance as specified in this manual.
• Replace immediately any defective parts and do not operate unit until all repairs are
complete.
Safety

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Proper Usage
• Do not use any equipment in any way other than designed or intended by the
manufacturer. It is imperative that FIRST DEGREE FITNESS equipment is used
properly to avoid injury.
• Injuries may result if exercising improperly or excessively. It is recommended that all
individuals consult a physician prior to commencing an exercise program. If at any time
during exercise you feel faint, dizzy or experience pain, STOP EXERCISING and consult
your physician.
• Keep body parts (hands, feet, hair, etc.), clothing and jewelry away from moving parts
to avoid injury.
• Follow instructions provided in this manual for correct foot position and basic rowing
techniques.
• For more detailed rowing techniques, please refer to our International website
www.firstdegreefitness.com
Inspection
• DO NOT use or permit use of any equipment that is damaged and/or has worn or broken
parts. For all FIRST DEGREE FITNESS equipment use only replacement parts supplied by
FIRST DEGREE FITNESS.
• Cables and belts pose an extreme liability if used when frayed. Always replace any cable
or belt at first sign of wear (consult FIRST DEGREE FITNESS if uncertain).
• EQUIPMENT MAINTENANCE - Preventative maintenance is the key to smooth operating
equipment as well as to keep your liability to a minimum. Equipment needs to be
inspected at regular intervals.
• Ensure that any person(s) making adjustments or performing maintenance or repair of
any kind is qualified to do so.
• DO NOT ATTEMPT TO USE OR REPAIR ANY ACCESSORY APPROVED FOR USE WITH THE
FIRST DEGREE FITNESS EQUIPMENT WHICH APPEARS TO BE DAMAGED OR WORN.
• Check all belts, pulleys and bungee cords regularly for signs of wear, and replace if
needed.
• Check regularly and follow all instructions for maintenance as specified in this manual.
• Replace immediately any defective parts and do not operate unit until all repairs are
complete.
Operating Warnings
• Keep children away from the equipment. Parents or others supervising children must
provide close supervision of children if the equipment is used in the presence of children.
• Do not allow users to wear loose fitting clothing or jewelry while using equipment. It is
also recommended to have users secure long hair back and up to avoid contact with
moving parts.
• All bystanders must stay clear of all users, moving parts and attached accessories and
components while machine is in operation.
•
WARNING Do not insert fingers into tank!
• CAUTION Do not fill past the calibration mark as indicated on the tank level sticker
or water spillage can occur.
• WARNING Never operate this rower without feet properly secured in Footstraps,
or without the sliding portion of the Slider Footplate locked into position!
Safety

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Assembly
Specifications
Rower is not suitable for therapeutic purposes.
The live area shall be not less than 23.62” (60cm) greater than the training area in the
directions from which the equipment is accessed. The live area must also include the
area for emergency dismount.
Live area and Training area
1 23.62" (60 cm) Live Area
2 20.47" (52 cm) Live Area
3 83.85" (213cm) Training Area
Product Class HC
Braking System Speed Independent
Product Net Weight 78.93lb (35.8kg)
Product Gross Weight 94.58lb (42.9kg)
Max User Weight 330lb(150kg)
Minimum Safe Operating Surface Area 131.09”(333cm)Length x 67.71”(172cm) Width
Dimensions 83.85” (213cm) Length x 20.47” (52cm) Width
x 22.04” (56cm) Height

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12Box 2 Contents
Box 1 Contents
Rower Box 1 & 2 Contents
Item Qty. Description Item Qty. Description
1 1 Mainframe 11 8 M8x45mm Bolt
2 2 Left / Right Side Rail 12 1 5mm Allen Key
3 1 Rower Seat 13 1 6mm Allen Key
4 1 Rear Brace 14 1 13mm Spanner
5 1 Bungee Hook Mount 15 2 AA Duracell Battery
6 2 Transport Wheel Assembly 16 4 Water Treatment Tablet
7 16 M8 Washer 17 1 Siphon
8 8 M8 Standard Nut 18 1 User Guide
9 8 M8 Nylock Nut Optional Equipment (Not Included)
10 4 M6x15mm Bolt 19 1 Optional Stand (not included)
3578910
6
411
12 13 14 15 16 17 18 19

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Assembly Instructions
STEP 1 Rear Brace Assembly
STEP 2
M6x15mm Bolts Rear Brace
M6x15mm Bolts
Side Rail Left
Side Rail Right
Transport Wheel
Assembly
Bumpstop
Next, connect the Side Rail Left[2] and Side Rail Right[2] using 4x M6x15mm Bolts
[10] and Rear Brace[4]. DO NOT TIGHTEN.
Tip: Bumpstops facing inside of rail for correct assembly orientation.
Side Rail/Transport Wheel Assembly
Once the Rear Brace and Side Rails are
assembled, mount the Transport Wheel
Assembly[6] onto the Left/Right Side Rails[2].
Note: One washer on outside and one washer
on the inside of the side rail.
Do not over tighten the Transport Wheel Axle
as it may inhibit Transport Wheel rotation.
Transport Wheel Axle
Transport Wheel
Washer
Washer
Nylock Nut
Note Transport wheels must be
mounted on the outside of Side
Rails as pictured above.
Rear Brace
(Underside)
Towards Front of Rower
Pre-installed bolt
Bungee Hook Mount
Start with the Rear Brace and on the
underside you will find a pre-installed bolt.
From the hardware kit, take the Bungee
Hook Mount and install it onto the Rear
Brace as shown. Note the orientation of
the Brace and hook must be correct in
order to hold the end of the Bungee
Shock Cord as depicted by the arrow
in the illustration, which points toward
the front of rower.
Rotate Rear Brace to
correct orientation
before assembly onto
Side Rails

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Seat Indentation
Rower Seat
To install the rower seat, spread
the Left/Right Side Rails[2] slightly
and drop the Rower Seat[3] into
the track.
Note Seat indentation must face
rearward.
Assembly Instructions
Mounting Rower Seat and Upper Mainframe
Note: Clean wheels and tracks weekly with a soft dry cloth in order to decrease the rate
of wear on both wheels and track.
Next, install the Mainframe[1] onto
the Side Rail Assembly as shown.
You will need 8x M8x45mm Bolts
[11], 16x M8 Washers[7], 8x M8
Standard Nuts[8] and 8x M8
Nylock Nuts[9].
Secure the front Lower Bracket
first, then the Footboard but DO
NOT TIGHTEN. You may find that
the Lower Bracket Bolts can be
difficult to access. You can tighten
these bolts completely once the
Rower is standing in the vertical
position so for the moment, simply
align and loosely thread lower bolts/
nuts.
M8 Standard Nut
M8x45mm Bolt
M8 Nylock Nut
M8 Washer
Bolt Assembly Close Up
Nylock
Nuts
Nylock Nuts must be
outside the standard nut
and washer to properly
secure assembly.
Nylock
Nuts

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Pull Bungee Cord and hook Bungee end onto
the Bungee Hook Mount as shown.
Tighten Frame
Bolts securely
once rower is
standing.
Once the Bungee cord is attached to the Rear
Brace, tighten the bolts holding the Footboard,
the Mainframe to Side Rail Bolts as they are
easier to access from the vertical position.
Lower the Rower back to the Horizontal position
and test for proper bungee recoil.
Check Seat Rollers/Runners for dirt or debris
before sitting on the rower seat. Small objects
captured between the seat rollers and runners
can damage the wheels or running surface.
Check runners for debris prior to each use and
clean regularly.
Note: The Rower frame bolts require periodic
checking for tightness. Do this at the end of
the first month of use and again after every
12 months
Choose a suitable location when standing the
Rower for storage.
The Rower frame can be polished with any high
grade furniture polish to further highlight the
rich luster of the wood finish.
Install supplied 2x AA Duracell battery and
check computer function. Details regarding
can be found in the Computer section of this
manual.
Choose a flat, level surface on which to use your
Rower, to avoid rocking and potential premature
wear.
Do not cut Bungee
tie wrap before
Bungee cord is
attached to rear
of rower as shown
here.
Completing the Rower Assembly

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The Adjustable Resistance (AR) Tank, developed and patented by FIRST DEGREE FITNESS ,
offers a true multi-level experience. Water is moved between the "storage" and "active"
chambers of the AR Tank. Your new Rowing Ergometer can adapt - at the turn of a dial -
to the resistance preferred by each user in the home environment.
MAX: This setting allows the
maximum amount of water to
reach the flywheel for heaviest
resistance
———
———
MIN: Keeps a portion of the water in
reserve creating light
resistance.
Adjustable Resistance (AR) Tank
Once you have found a level that gives you the exercise required, changes can be made
to SPM and to stroke intensity to further vary your energy input. Interval training is
used by most Rowers, where a period of low intensity is combined with short intervals
of high intensity. Your FDF Rowing Ergometer allows for changes 'on the fly', to achieve
multi-level resistance profiles during a single workout. For more information on exercise
routines, please visit our website at www.firstdegreefitness.com
To achieve minimum resistance, select "MIN" on the tank adjuster. It takes 10 strokes
to fill the central (storage) tank, leaving a minimal amount of water in the outer (active)
tank. This process is always required if minimum resistance is desired. Row hard at a
steady pace (20 to 25 strokes per minute [SPM]) and put some effort into the stroke,
ensuring that good form is maintained. You can make adjustments to the resistance
level while you row. Your Rowing Ergometer will adapt almost instantly to increases in
resistance but will take up to 10 strokes to reduce the effort required, as the central
(storage) tank fills up.
Getting Started
Developing Your Routine

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Important: Please Read Before Filling Tank:
When filling the AR tank, the adjuster handle must be set to the “MAX”
position as shown to allow accurate fill levels.
Using any other setting other than “MAX” will result in inaccurate fill
levels and in extreme cases could cause leakage to occur during use or
when stored in the standing position.
DO NOT overfill the tank beyond the maximum indicated level of 17 liters.
Refer to the Tank Level Decal on the lower side of the tank
Caution:
Note on Filling the AR Tank

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1. Remove Rubber Fill Plug from the top of the tank.
2. Place a large bucket of water next to the rower and position siphon with the rigid
hose in the bucket and the flexible hose into the tank as shown. Note: Make sure
small breather valve on the top of the siphon is closed before filling.
Note: Where water quality is known to be poor, FDF recommends the use of distilled
water.
3. Begin filling tank by squeezing siphon. Use Level Gauge Decal on side of tank to
measure volume of water in tank. Important: Do not overfill tank!
4. After filling tank to the desired water level, open the valve on the top of the siphon
to allow excess water to escape.
5. Ensure that Tank Plug is replaced once filling and water treatment procedures are
complete.
Tips on Siphon use: Putting the fill bucket higher than the tank will allow the siphon to
"self-pump" when adding water to the tank.
Water Treatment Procedures:
Add One Water Treatment Tablet.
Note: The amount of water treatment can vary widely depending on the Rower’s
location and exposure to sunlight. DO NOT, UNDER AN CIRCUMSTANCES USE ANY
TREATMENT TABLETS OTHER THAN THOSE SUPPLIED WITH YOUR ROWER. Your
rower box contents include 4x Water Treatment Tablets, which is sufficient for several
years of water treatment. Treat when water becomes discolored or shows signs of
Algae/Bacterial growth. To purchase additional Water Treatment Tablets, please
consult your nearest regional dealer/distributor or check our website at
www.firstdegreefitness.com
Tank Plug
Siphon
Fill tank
with
adjuster
handle set
to “MAX”
only.
Tank Filling and Water Treatment
Procedures
Note: 17 liters of water is required
for maximum filling.
Caution:
Use a drop cloth under the tank when filling the tank to avoid
staining floor or carpet.
Tank Filling and Water Treatment

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1.Set Adjuster handle to “MIN”
2.Row at least ten strokes to fill the storage reservoir as completely as possible.
3.Remove Tank Plug.
4.Insert rigid end of siphon into the tank, and flexible hose into a large bucket.
5.Drain tank (approx. 40% of water will remain) and then refill following directions
for Tank filling as described in the Tank Filling section of this manual.
Note: The valve on top of the siphon must be closed to allow proper drainage.
Note: Water treatment will preclude the need to change tank water if the
treatment schedule is maintained. Additional Water Treatment Tablet
is required only when discoloration appears in the water.
Note: Exposure to full sunlight reduces the life of the Water Treatment Tablets.
Storing the rower away from direct sunlight will extend the time between
water treatments
Set Adjuster handle to “MIN”
Row a minimum of ten complete strokes before
commencing tank draining. Remove tank plug, insert
rigid end of siphon into tank and begin draining.
NOTE: Approximately 40% of tank water will remain. It
is not possible to completely drain the A/R tank without
disassembly.
Removing/Changing Tank Water

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Slider Footplate
The Slider Footplate is designed to fit a wide range of foot sizes, and is very simple
to use.
To adjust, lift the top of the sliding portion of the footplate and slide up or down. The
numbers 1-6 represent a guideline from which the proper length can be determined.
Secure the plate onto the mounting pegs and push down firmly to lock into position.
Tighten the Footstraps securely and begin your workout.
WARNING: Never operate this rower without feet properly secured in
Footstraps, or without the sliding portion of the Slider
Footplate locked into position!
Item Description
1 Mounting Pegs
2 Footstrap
3 Slide
2
1
3

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1. Begin the stroke comfortably forward and push strongly back with your legs while
keeping your arms and back straight.
WARNING
Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
How to Row?
Begin with 5 minute training sessions once a day and aim for around 2:30 to 2:45 for
500m time. Row at a pace that keeps the water circulating continuously between
strokes.
Progress a few minutes more each day until you are comfortable with 30-45 minutes
training time 3 or 4 times a week.
This will provide aerobic endurance benefits, muscle toning and sufficient calorie burning
to form part of a weight loss program.
How Often?
2. Begin to pull your arms back as they pass over your knees and continue the stroke
through to completion rocking slightly back over your pelvis.
3. Return to the starting position and repeat.
4. For further details regarding rowing technique please refer to our international
website at www.firstdegreefitness.com
Catch
Comfortably
forward with
straight back
and arms.
Drive
Push with the
legs while arms
remain
straight.
Finish
Pull through
with arms and
legs rocking
slightly back on
your pelvis.
Recovery
Upper body tips
forward over
your pelvis and
move forward.
Catch
Catch and
begin again.

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Functions
Auto Start: Commence rowing to activate.
Reset all values: Press and hold RESET button for 3 seconds.
Distance: Each single press of RESET adds 100m distance, up to 1000m then adds 500m.
Auto-Pause: A temporary halt in exercise will result in the following:
For over 5 seconds and under 5 minutes:
a）SPM/500METER/WATT to zero.
b）Distance/TIME values are saved.
c）CAL per hour defaults to Total CAL.
d）A Resumption in exercise in less than 5 minutes will resume Distance/TIME from saved values
automatically.
Auto Power Down: Over 5 minutes. All values revert to zero after restart.
WARNING:
Heart rate monitoring systems may be inaccurate, Over exercising
may result in serious injury or death. If you feel faint stop exercising
immediately!
Computer Instructions:
PULSE: Requires optional receiver and
chest strap (sold separately).
CAL HOUR: Calories burned per hour at
the current Watts. Shows total calories
burned when exercise is stopped.
TIME: Auto start elapsed time.
500M TIME: Time to row 500 meters, updated
at the completion of each stroke.
SPM: Strokes per minute updated each stroke.
WATT: Unit of power updated per rowing stroke.
Use the LEVEL UP/ DOWN
buttons to align the level with
the same level selected on the
Fluid Tank Resistance Adjuster
handle for accurate Distance/
CAL/WATTS.
MAX:
——
——
MIN:
*ALL READINGS UPDATED EVERY 2 SECONDS
Computer Operation
NOTE: Heart Rate Kit and Chest Strap
is sold separately.

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Description:
The USB connectivity now built in to all new models of FDF Console and IPM allow you
to enhance your exercise experience by connecting to your home PC or Laptop. Using
FDF's own sample applications you can exercise while enjoying your favorite movies.
NetAthlon 2 XF for Rowers lets you race with other Internet connected rowers in a
Virtual Reality 3D environment or train solo.
Setting Up USB Connectivity
1.Download and Install the USB Device Driver (CDM2xxxx_Setup.exe for 32 and 64 bit
Windows 7/Vista/XP) from the FDF Website.
2.Download and Install the Sample USB Applications from the FDF Website
(www.firstdegreefitness.com).
Download and Install NetAthlon 2 XF for Rowers from.
http://www.webracing.org/downloads.htm
Connecting Your Console
- The USB Connector is located on a flying lead at the rear of the IPM, along with the
Sensor and Heart Rate Monitor Connectors.
- Connect to a Laptop or PC using a standard USB cable, you may need to wait while
Windows starts the USB Device Driver.
Note: Please refer to computer manual where applicable or for further
information refer to our website at www.firstdegreefitness.com
Using the FIRST DEGREE FITNESS USB Interface