First Degree Fitness VIKING 3 V User manual

VIKING 3 V
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 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 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 2 to ensure all parts are present and correct prior to
assembly.
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
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
Introduction

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Contents
Safety ...................................................................................5
Assembly ...............................................................................7
Rower Box 1 & 2 Contents .......................................................8
Assembly Instructions..............................................................9
Operation Instructions 12
Bluetooth Auto-Adjust Monitor 15
Monitor and APP Connectivity ................................................16
Bluetooth Heart Rate Pairing..................................................16
Calibration Procedure ............................................................17
Detaching the Rower Belt 18
Reattaching the Rower Belt 19
Maintenance 20
Troubleshooting 21
Optional Fixture Kit Installation 22
International Warranty ...........................................................23

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Safety
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 regime, 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
Main Frame 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.

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Safety
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 After rowing exercise, please allow the unit to sit for 5 minutes before
standing it up for storage.
• 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!

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Assembly
Product Specifications
Live Area and Training Area
Note: Rower is not suitable for therapeutic purposes.
The live area shall be not less than 60cm (23.62”) 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.
Product Class: HC
Braking System: Speed Independent
Product Net Weight: 26.56kg(58.55lbs)
Product Gross Weight: 32.30kg(71.21lbs)
Minimum Safe Operating Surface Area: 333cm (131.09”) x 172cm (67.71”)
Dimensions: 2130mm (83.86”) Length x 520mm (20.47”) Width x 545mm (21.46”) Height
Maximum User Weight: 150kg (330lbs)
Compact Footprint: 2730mm x 1120mm or upright 545mm x 520mm
Product Highlights
Durable Belt drive
with active recoil
system Ergonomic handle design
Secure heel capture
Transport Wheels
Seat Frame
Patented Twin Tank Design

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

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Assembly Instructions
STEP 1 Rear Brace Assembly
a) 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.
b) Next, connect the Side Rail Left and Side Rail Right[2]
using 4x M6x15mm Bolts[12] and Rear Brace[4].
DO NOT TIGHTEN.
Tip: Bumpstops facing inside of rail for correct assembly
orientation.
c) 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.
REQUIRED
Side Rail Left / Right [2]
Rear Brace [4]
Bungee Hook Mount [5]
Transport Wheel Assembly [6]
4x M6 x 15mm Bolts [12]
WARNING
Rotate Rear Brace to correct
orientation before assembly
onto Side Rails
WARNING
Note Transport Wheels must
be mounted on the outside of
Side Rails as shown on the
right.
Do not over tighten the
Transport Wheel Axle as it
may inhibit Transport Wheel
rotation.
Side Rail Right
Side Rail Left
Rear Brace
M6x15mm Bolts
Bumpstop
M8 x 60mm Bolt
Transport Wheel
M8 Washer
M8 Washer
Transport Wheel Assembly
M8 Nylock Nut
Towards Front of Rower
Rear Brace (Underside)
Bungee Hook Mount
Pre-installed Bolt

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Assembly Instructions
STEP 2 Mounting Rower Seat and Upper Main Frame
REQUIRED
Left / Right Side Rail [2]
Rower Seat [3]
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.
STEP 3
Next, install the Main Frame[1] onto the Side Rail Assembly[2] as
shown. You will need 8x M8x45mm Bolts[13], 16x M8 Washers
[9], 8x M8 Standard Nuts[10] and 8x M8 Nyloc Nuts[11].
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.
CAUTION
Nyloc Nuts must be
outside the Standard Nut
and Washer to properly
secure assembly.
Note: Clean Wheels and
tracks weekly with a soft
dry cloth in order to
decrease the rate of wear
on both Wheels and Track.
Left/Right Side Rails
Rower Seat
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REQUIRED
Main Frame [1]
Side Rails Assembly [2]
16x M8 Washers [9]
8x M8 Standard Nuts [10]
8x Nyloc Nuts [11]
8x M8 x 45mm Bolts [13]
Nyloc
Nuts
Nyloc Nuts must be
outside the standard
Nut and Washer to
properly secure
assembly.
Nyloc
Nuts
Bolt Assembly Close Up
M8 Standard Nut
M8x45mm Bolt
M8 Washer
M8 Nylock Nut
Seat Indentation

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Assembly Instructions
STEP 4 Attach Bungee Cord And Tighten Frame
Once the Bungee Cord is attached to the Rear
Brace, tighten the Bolts holding the Footboard,
the Main Frame 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
product 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 D Cell battery and check
Monitor function. Details regarding can be
found in the Monitor section of this manual.
Choose a flat, level surface on which to use your
Rower, to avoid rocking and potential premature
wear.
Pull Bungee Cord and Hook Bungee End onto
the Bungee Hook Mount[5] as shown.
Do not cut Bungee
tie wrap before
Bungee Cord is
attached to rear
of Rower as shown
here.
Tighten Frame
Bolts securely
once Rower is
standing.

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INITIAL WATER TREATMENT
Add 1 x Water Treatment Tablet per full Tank. DO NOT, UNDER ANY CIRCUMSTANCE, USE A WATER
TREATMENT TABLET OTHER THAN THOSE SUPPLIED WITH YOUR UNIT. Your unit purchase includes 4 x
Water Treatment Tablets, which is sufficient for several years of use. To purchase additional Water
Treatment Tablets, please consult your nearest regional dealer/distributor or check our website at
www.firstdegreefitness.com
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.
Getting Started
To achieve minimum resistance, select "1" 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 AR Tank 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.
Developing Your Routine
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
Adjustable Resistance (AR) Tank
Operation Instructions
WARNING
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.
REQUIRED
Siphon [7]
CAUTION
Resistance Adjuster
must be set to LEVEL 5
to allow for accurate
filling capacity.
Tank Filling and Water Treatment Procedures
a) Remove Tank Plug from the top of the Tank.
b) Place a large bucket of water next to the Rower. Position the Siphon[7]
with rigid hose in the bucket, and flexible hose in the Tank.
Note: Make sure small breather valve on siphon is closed before filling.
c) Squeeze siphon to begin filling. Important: Do not overfill Tank
d) When full, open the valve on the top of the siphon to allow excess water to
escape.
e) Once filling is completed follow the water treatment schedule below, then
replace the Tank Plug.
NOTE
In areas where tap
water quality is
known to be poor, FDF
recommends the use of
distilled water. LEVEL 1: This setting keeps a portion of the water in reserve creating light
resistance
LEVEL 5 : This setting allows the maximum amount of water to reach the
flywheel for heaviest resistance
Siphon
Tank Plug

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Removing/Changing Tank Water
a) Set Adjuster Knob to “1”
b) Row at least ten strokes to fill the storage reservoir as
completely as possible.
c) Remove Tank Plug.
d) Insert rigid end of siphon into the tank, and flexible hose into a
large bucket.
e) 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.
◎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.
◎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.
◎Approximately 40% of tank water will remain. It is not possible to
completely drain the A/R tank without disassembly.
Do not use any water treatment other than the tablets supplied with this unit.
For replacement tablets, contact your local First Degree Fitness distributor. Water
Treatment schedules for the ROWER will vary according to the tanks exposure to sunlight,
but expect 8-12 months near a bright, sunlit window and 2 years or more for a darker
location. At the point of finding the water slightly cloudy, add a Water Treatment Tablet.
Long Term Water Treatment and Basic Operation
CAUTION
It is strongly recommended that a drop cloth be used under the Tank whenever the Tank
Plug is opened for water treatment.
Operation Instructions
Siphon
Tank Plug
How to Adjust Resistance
Select your preferred Fluid Resistance.
MINIMUM MAXIMUM
NOTE: The Monitor level will automatically reflect
the Fluid Resistance selected at the tank.
When adjusting resistance level, allow two strokes to feel an increase and ten strokes to
feel a decrease.
NOTE: For simple, fast and efficient filling and/or drainage of the Tank, we have a battery
operated pump (rechargeable via USB) available as an option. We recommend this to any
commercial facility, with multiple units, that has a need to drain and refill Tanks from time
to time. To purchase, contact your nearest First Degree Fitness distributor or go to our
website on www.firstdegreefitness.com for details.

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Operation Instructions
1. Sit with straight legs and back, leaning forward slightly at the hips with arms out
straight and hands level with the lower ribs. Swing back.
2. Legs and back straight, leaning slightly forward from the hips, arms out in front.
Lean and slide forward.
Note: Hands should now be around your knees, keeping legs straight.
3. Legs come forward, aiming to get the shins vertical. Back is still straight, and
posture leaning slightly forward with arms still out front. Now drive hard, this is
the CATCH.
4. Knees partially straightened so seat is now at mid-point of travel, back and arms
still straight. Maintain the stroke.
5. Knees are nearly straight, back is still straight but now leaning slightly back from
the hips. Arms straight. Now squeeze through.
6. Legs now fully extended. Back straight and leaning slightly back, now pull with the
arms so they are close to the chest, forearms horizontal and elbows close in to
the rib cage. This is the FINISH.
For more information on correct rowing technique and workout tips visit our website
www.firstdegreefitness.com/indoor-rowing-technique
Start Rowing
There are six phases to completing a rowing stroke
CAUTION Always consult a doctor before beginning an exercise program.
Stop immediately if you feel faint or dizzy.
Adjust Footplates
The Footplate Slider accommodates most foot
sizes, and is designed to keep your feet
securely in place as you row. The feet should
be positioned so that the foot strap covers
the section of the foot naturally bend as row.
(e.g. The board of the foot)
TO ADJUST:
Lift the top of the Footplate from the
mounting pegs and slide vertically between
1-6 to suit your foot length. Secure by
hooking the Footplate back onto the mount-
ing pegs and pushing down firmly to lock it
into position. Place feet on the foot plates
and tighten the Footstraps to ensure your
feet sit firmly against the heel captures.
Note: The heel capture should bend to allow
your foot to pivot naturally as you row.
WARNING: Never operate this Rower without feet properly secured in Footstraps,
or without the sliding portion of the Footplate Slider locked into position!
Footstrap
Mounting Pegs
Footplate Slider
CAUTION Do not row to one side.

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Bluetooth Auto-Adjust Monitor
WARNING:
Heart rate monitoring systems may be inaccurate, Over exercising
may result in serious injury or death. If you feel faint stop exercising
immediately and seek professional medical advice.
NOTE: Heart Rate Chest Strap and Touch Heart Rate Handle is sold separately.
WATT: Measures peak power in watts, calculating the strength and acceleration provided to accurately
measure a user’s power.
TRAINING DATA: Data gathered from each workout is displayed in a power curve and cumulative power
graph, enabling real-time comparisons for effective progressive training.
AUTO ADJUST LEVEL: Built in potentiometer automatically adjusts the monitor’s resistance level
according to the position of the Adjuster Knob on the tank .
BLUETOOTH CONNECTIVITY: Each Rower is fitted with the most advanced Monitor technology, enabling
Bluetooth connectivity with any compatible smart device. Designed to integrate with rowing and fitness
apps, the Monitor will assist with effective training progression, capturing and comparing data for the
competitive individual. Including FDF Rowing APP available via FDF Website. It is compatible with 3rd
party APP and Software Update via Bluetooth.
Auto Start: Commence exercise to activate.
Reset all values: Press and hold RESET button for 3 seconds.
Auto Power Down: Over 5 minutes. All values revert to zero after restart.
CAL: Calories burned per hour at the current Watts. Shows total calories burned when exercise is
stopped.
PULSE: Compatible with Polar H7、H10 Chest Strap and FDF Touch Heart Rate Handle (Optional).
TIME: Auto start elapsed time.
500M TIME: Time to row 500 meters.
WATT: Unit of power updated per rowing stroke.
POWER GRAPH: Press RESET to change display
from Power Curve to Cumulative Power Graph.
SPM: Strokes per minute updated each stroke.
LEVEL: Auto-level adjust to the Adjuster Knob
on the tank .
DISTANCE: Updated every second.

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Monitor and APP Connectivity
1. Download the “Fluid Connect” App on the
[App store] or [Google Play].
Bluetooth Heart Rate Pairing
Press and hold
「UP」and「DOWN」
for 3 seconds.
The Monitor will automatically
pair with the nearest Bluetooth
heart rate device.
When pairing is complete, the
Monitor will jump back to the
initial screen and begin to
display the heart rate.
The Monitor will now display
1 minute countdown time.
Note:
Please turn on you heart
rate device and get ready
to start pairing.
Heart Rate
NOTE: Heart Rate Chest Strap and Touch Heart Rate Handle is sold separately.
2. While the Console is ON, the Bluetooth wil start
scanning to link to the Phone/Pad.
3. Turn on the FLUID CONNECT app in you phone.
4. Push any work out icon, the APP will seach the
available console near by.
5. Choose the console that you wish to link.
6. After the console link to the APP, the display of
the console will only show BT on the screen.
7. After the console link to the APP, the display of
the console will only show BT on the screen.

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Calibration Procedure
Press and hold 「RESET」and「DOWN」for 5 seconds.
Display will show “ Level 1“
Turn handle to Level 1.
Press Reset.
Display will now show Level 2.
Level 1 Calibration is complete.
Turn handle to Level 2.
Press Reset.
Display will now show Level 3.
Level 2 Calibration is complete.
Repeat for 3,4,5
Level 5 Press Reset. Level 5 remains.
Calibration is complete.

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Detaching the Rower Belt
1. To detach Belt, simply pull beyond the range of the
normal rowing stroke until the Belt detaches from
the Belt Bungee Pulley.
Tip: You’ll hear the Velcro separating just before the
Belt detaches
2.Unhook the Bungee Shock Cord from the Rear Brace.
Then, push out the Inner Clip from the Bungee Hook.
Pull the Bungee through the Inner Clip until free. This
will allow for the Bungee Shock Cord to be threaded com-
pletely out of the Main Frame and up to the Belt Bungee
Pulley where it will be re-attached once the Rower Belt is
in the proper position.
2.
1.
Bungee Hook
Inner Clip

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Reattaching the Rower Belt
STEP 1
STEP 2
Velcro Facing Upward Begin reattaching the Rower Belt by threading
around the Rower Belt Pulley with the Velcro side
facing upward as illustrated.
Idle Wheel
Next, thread the Belt around the Idle Wheel as
shown. Once around the Idle Wheel, attach the
Rower Belt to the Belt/Bungee Pulley. There is
an obvious “lip” at the attachment point.
Rower Handle
Belt/Bungee Pulley
STEP 3
STEP 4
STEP 5
Wind the Rower Belt onto the Belt/Bungee Pulley
until the Rower Handle is as it’s furthest forward
position.
Bungee Shock Cord
Bungee Pulley
Rethread the Bungee Shock Cord (on opposite
side of the Idle Wheel) back through the Bungee
Pulleys and tie off at the Attachment Point.
Recoil tension will decrease over time as the Bungee Shock
Cord stretches. To increase recoil tension, simply push the
Inner Clip out of the Bungee Hook from behind, pull the required
amount of Bungee through the Inner Clip and replace the Inner
Clip into the Bungee Hook as shown below.
Hint: Before reattaching the Inner Clip/
Bungee Hook, tie a slip knot under slight
tension at the lower Bungee Pulley. This
will keep the Bungee under tension while
reassembling the Bungee Hook.
Bungee Hook
Inner Clip
Reattaching the Rower Belt