Flow Fitness Transit XT800 Air Rower User manual

t FIourI
Fitness'
TR/AN5/T xraoo
AIR R@WER
Us
ermanual

Content
1,lmportant
information
1.1
Health
1.2
Safety
3
J
2.
Introduction
2.1Contents
of
Package
2.2
lmporttttlt
Parts
2.3
Specifications
3.
Fitness
3.1
Training
by
heart
rate
3.2
Warmirrg
uP
and
cooling
down
3.3
Rowing
technique
4.
Use
4.1
AssemblY
4.2
Use
ofthe
chest
belt
4.3Use
of
the
comPuter
4.4
Storage
4,5
Maintenance
5
5
6
b
7
7
I
10
11
il
13
1a
tu
lh
18
5.
General
information
5.1
Training
schedules
5.2
Exploded
view
and
list
of
Parts
5.3
Warra
nty
conditions
19
19
23
25

lmPortant:
read this instruction manual first and follow the instructions
carefully before using the Transit xTSoo Air Rower.
.Consult
an
expertto
determine
the
training
levelthat
is
most
suitable
for
you'
.
lf
you
experience
any
dizziness,
nausea
0rany
other
physical
discomfortwhile
training'
cease
the
training
immediately
and
consult
a
physician'
.Watch
your
heart
beat
during
the
training
and
immediately
stop
trarning
when
values
are
rnconsistent.
.
We
advise
you
to
do
warming
up
and
cooling
down
excercises
during
five
to
ten
minutes
before
and
after
use
ofthe
rowing
machine.This
way
your
heart
beat
can
increase
and
decrease
graduallyand
you
can
prevent
painful
muscles'
.
0nlv
use
the
rowing
machine
in
the
way
described
in
this
instruction
manual'
.Before
using
the
rowing
machtne
checkthat
itfunctions
as
it
should'
In
case
of
malfunction
or
defect
st0p
training
immediately
and
contact
your
vendor'
.Donotusetherowingmachinewhenthereisama|functton.
.This
rowing
machine
is
only
meantfor
use
in
the
home
and
ithas
to
be
positioned
ona
flat
surface.
.Therowingmachinecanon|ybeusedbyonepersonatthetime.
.This
equipment
can
be
used
by
personswith
a
body
weight
0fup
t0
'120
kilos'
.Alwavs
malce
suretnatthere
is
atleastone
meterof
free
space
in
alldirections
around
the
rowing
machine
when
youare
training'
.
Don't
stick
any
oblects
in
any
openings
of
the
equipment'
.
Keep
children
and
pets
away
from
the
rowing
machine'
.
Handicapped
personsshould
get
consent
from
a
medical
expert
and
follow
their
directions
for
training
with
the
rowing
machine'

I.lmportantinformation
'
Donot
place
handsor
feetunder
therowingmachine.
.
Neverhold
your
breath
during
a
training
session.
Yourbreathingshould
beata
normal
intervaldependingontheintensity
of
the
training.
.
Start
y0ur
trainingscheduleslowly
andbuilditup
gradually.
.Always
wearappropriate
clothing
duringtraining.Dontwearanythingthatstooloose
and
can
get
caughtbetweenmoving
parts
of
the
equipment.
.When
folding
or
moving
theequipment
always
use
theappropriate
lifting
techniquesto
prevent
back
inlury.
.Check
screws
andboltsregularly
and
fastenthemiftheyare
loose.
.The
owner
oftherowingmachine
isresponsiblefor
alluserst0beaware
of
the
warnings
andinstructionsasmentioned
inthisinstructionmanual.
A wrrning
have
yourphysical
condition
checked
byalicensed
physician
before
you
starttraining.
Thisis
particularly
important
for
persons
over35
years
old0r
percons
who
haveany
problems
withtheirhealth.
Read
allinstructionsbeforeusingtheequipment.Flow
Fitness
isnotresponsihlefor
any
personal
iniuryordamage
to
property
causedby
the
use
ofthisequipment.
TheTransit
n800AirRower
isnot
suitedforrental0ruseinacommercial
or
professional
environment.

2.
Introduction
Thank
you
for
purchasrngthe
Flow
Fitness
Transit
XT800
Air
Rower.
Inbuying
the
Transit
XT800
AirRower
ynu
have
become
the
owner
ofaunique
training
machine.
TheTransit
XTg00
Air
Rower
rstheonly
rowing
machrne
thatuses
natural
air
resistance,
and
itwili
adlust
the
resrstance
automatically
t0
y0ur
heartbeat.
Before
starting
your
training
you
can
indicate
0n
tnec0mputer
the
heart
rate
per
minute
atwhich
y0u
want
totrain.
The
c0mputer
willthen
increase
or
decrease
theresistance
during
thetraining
toincrease
or
deryease
the
trarning
intensity.
As
a
resultof
this
your
heartrate
will
raise
orlower
itself
to
remain
at
the
level
that
is
ideal
for
your
training,
and
you
willattain
your
desired
training
goals.
The
pnncipleof
air
resistance
ofthe
Transit
XT800
Air
Rower
gives
you
a
realistic
rowing
,p.iirn.r.
By
pulling
the
handle
with
lesser
0rmore
intensity
theresistance
willbe
lower
or
nigner.
This
iscaused
by
the
rounds
per
minute
the
fly-wheel
makes
and
the
airthat
is
displ-aced
byit.
This
feeling
is
comparable
with
rowing
0n
water.
Furthermore
this
rowing
machine
has
acomputerthat
iseasyto
use
and
a
modern
look.
Finallythe
rowing
machtne
iseasv
to
foldand
store.
ln
this
instruction
manuai
you
will
find
all
information
necessary
t0use
the
rowing
machine.
Alsovou
will
find
tips
and
advice
on
how
to
make
themost
of
your
training
sessions.
We
advise
you
to
carefullY
Rower,so
that
yol"i
can
use
read
thrs
instruction
manual
before
using
the
Transit
XT800
Air
it
safeiv
and
benefit
from
it
maxrtally'
"f*.!3f '
FicwFifness
wishes
vgu
many
successfull
and
enloyable
traintng
sessigns'
.
Rowing
machine
.
Fi'ame
base
{inciirdlng
nruo
boits}
.Cleaning
sticks
.lnsti'uction
manual
'Chest
belt
'
Assembly
tool

2.Introduction
length
:
height:
b
readth:
totalweight:
250cm
76cm
50cm
25
kg

3.
Fitness
i':..,i :
i-,::i,':ctr-'
1 ..-- ,-ltl
a::
what
is
fitness?
In
generala
fitness
exercise
can
be
described
as
an
activitythat
makes
your
heart
pr*p
*orc
orfgen
from
your
lungs
to
yourmuscles
by
means
of
circuiating
the
blood.
The
more
strenLious
the
training,
tire
more
fuel
ioxYgenlthe
muscles
need
and
the
more
work
the
heaft
has
to
do
to
pump
oxygen
rich
blood
to
the
muscles'
lf
you
are
in
good
physrcai
shape
yourheaft
can
pumpmore
blood
to
the
muscle
with
each
contraction.
This
means
the
heart
doesn't
have
to
contract
aS
manY
times
t0transport
the
necessaryoxygent0yourmusc|es.Yourrestingheartbeatandheaftbeatwnen
exercrsing
wrll
therefore
decrease'
while
training
it
is
importantt0
m0nitor
your
heart
rate'
The
heart
rate
is
essentialfor
the
result
of
yourtraining.
your
besttraining
heart
rate
depeniis
firstly
on
your
age'
Your
maximum
heart
beat
,un
Lr
determineJ
by
this.
Secondly
the
most
effective
heart
rate
depends
0n
y0ur
tr.,nini
g0afs.
ft
yourtraining
goal
is
to
lose
weight,
then
the
most
effective
training
rs
at600[
of
your
maximum
heart
rate,
lf
your
training
goal
is
t0
lmprove
Vour
stamina,
then
you
should
train
at
85%
of
yourmaximurn
heart
rate'
Thebodystoresenergyintwoforms:carbo'hydratesandjat.WhenweexerciseWeUsea
combinatron
of
these
"*ounttgv
supplies.
lfthe
training
intensity
is
at
a
high
level
the
body
will
mostly
cnoose
the
energy
that
burns
f
ast:
carbohydrates'
Since
there
is
a
limited
supp|yofthese,a,nor,yo,atesyoucantcontinuethisfora|ongperiodoftime'When
training
ata
low
intrn$ty
the
booy
will
mostly
choose
t0
use
a
long
lasting
source
of
energy:fat.
since
this
rs
stored
in
large
quantities
in
the
body,
y0ucan
c0ntinue
this
kind
of
training
for
a
longer
time
Below
youwillfind
aschedule
allowing
y0u
t0
caiculate
the
best
hearl
rate
for
your
training.
ln
this
schedule
each
age
categ0ry
has
a
range
that
your
heart
rate
shoulci
be
in
during
your
training
i]-.,t
-iiJr, ,otr*n
r'ut
the
values
you
should
trY
t0
maintain
if
you
Wantt0loseweight.|fyouwantt0lmpr0veyourstaminayoushouldtryt0maintainthe
rates
inthe
right
column'
Age
m-zA
25-79
30
"s
35-39
40
-44
43-tU
s-54
55-59
60
and
elder
Lose
weight
(heart
rate
Per
minute)
60%
120
-11S
i17
-
115
114,112
11
1
-
109
198
-10S
105
-
103
10?
-100
qq-q7
96-94
lmprove
stamina
(heart
rate
Per
minute)
85%
170
-197
106
-
163
162
- 158
157
-
154
1S3-
1S
149-
145
144
-141
140
-
137
136
-133

3.
Fitness
Foreach
individuai
the
best
way
to
start
training
isdifferent.
lf
you
have
notexercised
in
s0me
ttme
0r
are
Overweight,
you
should
staft
your
training
schedule
slowly
and
gradually
increase
the
levei
of
actrvitY.
lnthe
last
chapter
of
this
instruction
manualyou
willfind
severaldifferenttraining
schedules
{chapter
5.
general
information).
Youcan
use
these
schedules
to
reach
your
training
goals.
The
sch-edules
are
divided
intwo
phases.The
first
phase
can
beused
for
beginners
0r
persgnswho
starttraining
after
a
long
period
of
inactivity.
During
this
phase
thJlevel
of
intensity
isbuilt
up
gradually.
After
six
weeks
thesecond
phase
begins'
You
can
thenchoose
a
training
schedule
to
lose
weight
or
improve
your
stamina'
At
www.flowfitness.nl
y0u
can
calculate
y0ur
progress'

3.
Fitness
AgoodiraintngscheouieStartsLvithagcodwarmingupandenisr,vli|iacroirngdownoi
the
mriscles.
This
will
pruour,
painful
muscies
and
inlur1i.
Below
you
'*;iil
find
some
suitable
exercises,
Head
Roll
lilt
yourhead
to
the
right'
Hcld
nuscies
on
the
left
side
lf Ycur
Repeat
wvo
or
three
times'
rii thrs',or
one
second,
so
ihar
youfeel
a
iittle
puilin
the
necr.
Dc
the
sane
for
the
:ther
side,
front
and
bacK
Toe
Touch
slowly
benrlforward
with
youi'back
arrci
ai'ms
relaxed'
Be
rdas
far
as
y0ucan
and
hold
the
position
for
ten
secands'
Repeat
this
two
or
three
tirne:'
shoulder
Lift rr.--:+-r^^r,,rrioo counter
clockwtse
in V.rit'gLt
shoulder
and
turn
it
clockwrse
two
times'
Then
turn
it
two
mOre
tirnes.
Relax
and
do
the
same
exercise
with
your
left
shoulder'
Repeat
this
three
or
four
times.
CalfStretch ---,:-^+^.^ h^hinrlitc nrininel
Place
nvo
hands
agarnst
a
wali'
Place
one
foot
about
ihiti centimeters
behind
its
originai
position
and
put
you,too*tut
on
the
floor.
Bend
youl'fcrw"rrd
leg
and
lean
against
the
wall.Str'etchyourbackIegandfeeithetnuscIeinyourcaiistretch'Holdthispositicnfor
fivesecondsandrepeat*ithyou'othei-|eg.Repeatthist'lvo0rthreet|meS
Side
Stretch
Extend
both
yourarms
up
in
the
air
and
i'each
as
high
as
Y3u
can
with
your
right
arm'
Lean
a
brt
to
the
left
so
that
the
muscies
inthe
righistde
ct
youi't0i'se
are
stretched'
Hold
this
position
for
one
t.rtt6. ntit*
anl
oate
thJsame
rn0ti0n
on
the
other
side
of
your
body.
Repeat
this
three
or
four
ttmes'
Inner
Thigh
Stretch ., -^r^^ ..1.,a,,t{nareneinctca.h nther
Sitdown0nthefloorandbendyour.|egs.Placethesoles."-rfyourfeetagarnste':1,:]1']
Keep
yourback
straigirt.ra
uri,o
fo,.ward
'ver
y'ur
feet.'fhis
stretches
the
muscles
0n
the
inside
of
your
upper
legs.
Keep
this
position
ior
five
se:onds,
relax
and
repeat
rtthree
or
four
times'
tlamstring
Stretch
Sit
down
on
the
floor
rvith
yourright
ieg
extended
in
front
'lf
yoii
and
piace
the
sole
of
your
left
foot
on
the
inside
of
your
right
upper
leg'
Bend
foi"waril
in
the
direction
of
yourright
foot
and
hold
this
p*nion
trt
tJn
seconds
"Relax
and
then
do
the
same
with
Y0ur
'ther
leq.
RePeat
two
or
three
times'
'i
i 'ir,
'1
:'.
i
i ..
1
I t; .-,
/_" .t
T
Ji

3.Fitness
Before
you
begin
placeyour
feet
in
thefootholdsand
tighten
thebandsover
your
feet.
Then
take
holdof
thehandle
with
both
hands.
Start
therowing
movement
bybending
your
legs,this
willrolltheseat
foruvard.
Keep
your
torsostraight,
arms
out
frontandhands
atknee
height.
Then
stretch
your
legs,
whichwill
move
you
backwards
onthe
rollingseat.
Your
arms
remainstretched
and
your
torso
straight.
When
your
legsarestretched
you
leanbackabit
(no
more
than
20ocompared
to
your
legs)and
pullthe
handle
to
your
midriff.At
thesame
time
you
make
your
chest
as
wide
as
possible,
pullyour
shoulders
backand
point
your
elbows
out
slightly.
Keep
your
legsstraight
andbring
your
arms
forward
with
your
body
stillstraight.
Thenbend
your
legsand
move
forward,
until
you
are
back
in
the
original
position.
This
rowing
mgtion
exercises
muscle
groups
in
your
abdomen,
arms,
legs,shoulders
and
back.
10

4.
Use
The
Transit
XTg00
Air
Rower
is
easy
to
assemble.
The
only
part
that
needs
assembly
to
make
the
rowing
*urn*t ieaOy
toi
use
isthe
frame
base'
You
will
find
step
by
step
instructions
for
assemblY
below'
1.
Take
the
rowing
machine
and
small
partscarefully
out
of
the
packaging
and
screw
the
nruo
bolts
out
of
the
frame
base'
2.
Place
the
seat
in
the
frame,,
Assemble
the
seat
stop
and
placethe
plasticframe
cover
3.
Place
the
connection
bracket
of
the
frame
base
rnthe
opening
atthe
back
of
the
frame'
Use
the
two
bolts
to
fasten
the
frame
base
to
the
frame'
USe
the
assembly
tool
provided
in
the
Package
in
order
to
do
this'
4.Unlock
the
folding
mechanism
by
pressing
the
lever
tl)
the
back
of
the
frame
down
as
far
as
it
will
go
(2)'
@gr
w
na
tl
down
with
Your
foot.
Then
fold

ii {$+r"
f,. V#+
f
4.
Turn
theic':krng
kirobunt!iitrs
iocked
tigtt.
5,
Take
thehandie
and
piace
it
inthe
hook
Placea
screw
driver
atthe
b0tt0m
edge
of
thedisplay.
Liftupthe
display
withthe
screw
ciriver.
The
container
for
the
batteries
is
nowvisible.
Placethefour
batteries
tn
thecontainer
as
indicated.
Replace
thedispiay
and
press
firmiyso
you
hear
it
click
into
place.
The
rowing
machtne
is
now
ready
foruse'
\.J/
IL

4.
Use
.:. . ,:,' : - rl '... r':-
The
chest
belt
registers
the
heart
beat.
This
is
sentt0
the
c0mputer
byan
electromagnetic
pulse.
The
c0mputer
*itt
oirptuy
the
hearl
rare.
Below
you
will
find
step
bystep
instructions
on
how
to
use
the
chest
belt'
1.
Moisrenthe
ribbed
electrode
plates
on
the
inside
cf
the
chest
beit
2.
place
the
chest
beit
i;;i below
the
breast
muscles
and
fasten
the
band
Adjust
the
length
of
the
eiastrc
Lrno
,o
make
ittight
but
not
t00
tight
to
be
uncomfortable'
3.MakeSUrethattne*oi,t*n*uelectrodepiatesareindirectC0ntactwiththesktn.
4.When
the
c0mpurer
receives
yourheart
rate,
this
wrll
automatically
be
displayed'
Incase
the
computer
doesn't
display
your
hearl
rate,
check
tosee
rf
the
electrodes
are
moist
and
i{
the
band
rstignt
enough
-...
Trainrng
overview
ciisPlaY
;\GE.
as
set
nv
tne
user
Fi0GRANT
\ufl'0e o;
ilelearcl
lli-ogl3lll
llslsiarrLe
rdtcaici
PiiSE rleai-l
'iiie
oe"llnuitj
,..:1,.\n.,-'he :.i -1 : .i
t'
a,
_ll );r
S;.),: Sr',:t:
!r
:;ei,^,,getl
.-
.cr.' r: - ;"e'1
? )ar , s, .i rllodil
PRCGRAI\4
\e ,cl il'iilnrnE
p:cgreir
9FSET.
Press
for
3
seccncs
'eseI
ali
valties
r.lvtih
ML
11.
SPeed
dtsPiavec
'n
(i,rliil€il-eS
ier l-0J: ll'miigS Ce:
5e!l;ii,,;idlc4l0r
,i;EL
irc:ease
ci
oec
i6st
\i3iues
1?

4.Use
I
The
Car-dio
0ontrol
X-1800
is
atralning
c0mputer
that
is
developed
specifically
forthe
Transit
rowing
machine.
Thedisplay
showsallvalues
inacomprehensive
manner
and
makes
it
easyt0
set
values
or
select
training
programs.The
Cardio
Control
XT800
glves
the
user
tha
capability
to
setvarious
values
manually.
or
choose
easily
from
one
ofthe
eight
preset
pr0grams.
Starting
a
trainrng
session
you
must
enter
your
age.
Thisallows
the
c0mputer
to
calculate
the
correct
heart
rate
levelto
attain
your
training
goals'
1.Press
the
LEVEL
key
forthree
seconds
- (RESET)'
2.
The
age
is
now
dispiayed
and
the
word
AGE
isvisibie
3.
Use
ihe
LEVEL
keYs
-
or
+to
set
the
correct
age'
4.Press
SELECT
toconfirm
your
entry'
Manually
selected
training
lna
manually
selected
training
you
can
start
rowing
immediately'
Yourtraining
timestarts
automatically
and
canbe
seen
nexttothe
indicatorTlME.
lf
you
have
putonthe
chest
belt
correctly
your
head
ratecan
be
seen
onthe
display
nextto
theindicator
PULSE
within
seconds
atter
starting
to
row.
During
rowing
you
can
adjustthe
resistance
manuailybypressrng+0r
-nexttotheLEVELindicator.Thedisplaywillthenshowyou
the
ievel
of
resistance.
Preset
training
Programs
Thecardio
canirolxTS00
has
eight
different
presettraining
pr0grams'
Each
programhas
differerrt
levels
ci
training.
Selectlng
the
Oesired
training
pr0gramwilldisplay
these
trainrnfl
ievels
,Jrai-,h,lally
Yct,
must
cht-rose
alrartting
pr0"iram
oefore
Vou
start
Voul
ii-eirlic
i :r:s;rne iff';GiiAiu
irE-y;
iLnilercf
linie:tc
lilooseiht
CeSii-ed
irr0gram
:, jir.rir
I ,r
ilr,:
i]:Llilia;I
thai
aiif
r,':
VNt:
ii Seiing
leVeiOi
ieSisi6nCe
marlUaiiy
: ril i rown
l'". !ififtrS
I ti'rliir,:,.
i it,
I iti;Ef
ai.iis
ina
--: j.,
iiicrer:si;,iitil
iigllease lhe
,rueili
,:::il.:iitr_r,,
,1
,
t-i_tct
ilii-lprarlls
rs:'i:jyvn
io i|]r'
. .:.
,..=
.. u'-t .,-;. :a,S ';
' ''ti. ;'
:J,-i Yu..l i-ril
i f '- iigxi
ii
i,trl,5i'iiri:r
;i?!ea
ar igs
ir'"1ria.l-i,i
LIfIi-
lt,,1i-afnS
i anC
r,
iill ':ri, ''iE J':vtr',,:'iJrJi;iijls
ll; iC:,SialtCe
gfil-ie
iij''Vlii':i
nar,hii:e
rv;ii
be
a0i:Ir'i li;
!r0,-li
ilearl
late ;iihen
:;ru
sian';oi:r
iratning
tle iieen'at;
,,,,,r1i
i3;icw;itc:ne :urrtUitlst
wiri
inciea:se
tiie
rtsisiartreuVheu
the
hean
fate
!f es
,: : t C
^':" i,i:r ' :i
LeCr:a:,. i-te
:ES')
ie,rUFj
'l 'is t ;it''\S
'rCll
lC
rr3rirf
?i' :hg COf
'gCt
1,,-el',
.rrd lJ .ii1al::,r;-; .;:,i:r
p ;L,alS
i:ltliain I ian i:eL:seu
'ru;terl
i
tru'
trairr
iig
Eaal
iS
iC
icse
n'eignf
if is
prcgramsaiio'rvs
,ro,,io
ii_ain
ai
6cg,,o
ci
ycur-rraximum
heart
r-ate.
F'ograrn
g
ilakes
you
irain
ar85%
of
vOu.maxirnurrr
::eai-t
rsie
iits rSIne
InCSt
i0eal
neari
rele
'eVeil0
irnp,rCve
/0ur
SLdt ltIc.
PrcE.a
I 6 heart rate::.dt 65:
#ii#ffi
fflEit=ffi 2. YoLrcan
stan
theiratnrng
fffiaaaffi
t4

4.Usc
Aft*l each
tr;i;rln4
sessi*n
';cri
::*** ts r+'tw
ai
the
iighie
""it
1ei.i*!
mir:ilte
t* si*lv
v*r-lr
bnr:t'
d,ttrf'
"';
ir
:tj1;;'il:*
i*v*l qradri;iii"'
Va:ues
ltiiu eai-1
$*t
Tii; ,-'ut.jt!
il:,iri','!
i1llil.l:'l
ilfiliit ;i1'i
:-iriij';ir
'ri
titjl i,i
3ii:i',! ii:;s; Lllii,;
j a:,'I
i-'il
:l::i
i''liil
i
pr8;ti lr0uiiii'i,.:l
l1',"ili
lrSe
iiiis
uritill ii'ri'';
'
ailLtsi
tne
iri"lUran:
tr:
tl'i"
;aile:; ir:li s*i lf ;r
"r.,ril
lnciclll {l-:is
fi Yri,
Tne
vatues',iou
can
set
are:
THll
:Tar"get
hear-trate
lrequencv
CAL
.caicries
Surnr
DST
:orstance
covered
Tlllti .training
time
C0UNT
:
number
of
strokes
You
can
set
these
values
as
follows'
Press
S[T
a
number
of
times
untilthe
numbers
nextto
the
above
mentione0
values
stan
blinx
on
ano
ofr.
l' Use
the
LEVEL
keys
-
or
+
to
set
lhe
;0rreci
vaiues
. Press
the
SELECT-l(ev
l0
c0nllrrr
4start
yor,ri'training
cr
select
a
pr0grsm
as
descrlbs0
earilei'
Uisplay
values
gy;,-*rring
the
SELECT-key
during
yau'training,
y0u
can
choose
the
vaiu:s
that
are
displayed,
You
can
aIso
seIect
SCAN
with
this
key,
which
WillteIithe
c0mpUterI0
diSDiaY
the
different
vaiues
tnorde'on
the
screlr'
Clarity
disPlaY
lfvou
want
tc
set
the
ciarity
of
the
ciispiay,
y0u
can
pressthe
sET-key
at
the
same
time
es
the-or+keY
Power
The
amount
of
force
used
fe;
each
rowtng
StrpKe
can
be
f03Cr
sttne
PIWER
indicatci''
This
aliows
V0u
to
|0w*
it.l
a
c0nslant
rllanner
and
equaily
tiivice
your
Srrength
0,.]ilng
tne
training
progi'am.
The
rowing
machine
can
be
folded
and
aliows
for
easy
storage.
Below
youwill
m0ved
easiiY
with
just
a
few
simple
steps
This
find
instructions
on
hcw
to
do
tnrs'
iit,il.j il.ii.i:lilil-1 "
i:l::i',,':
:;e
ir-:13
1,
lll '::l-l
.i :li.: ,
ril :i
, ' i '. .: i''-,
:'.t'J, iLl'i:l"- '
:. ::,:- t,if,r!':i ; i lr,i
.. tl'.1 :ltlii:;l:ir:i
i" .
naxiriittl
.'3iLe,s
ieacneil
a
s''-r':lti
'itErlal
.' a.
.
r.-::,.:.:'
- .,..
.'-,
.., ., - ,: '.,;.";.,5:t-,i;t.1i.,.?;:
IJ

4.
Use
Fotding
1.Loosen
the
knob
atthe
bottom
ofthe
frame'
2.
Take
hold
of
the
handle
behind
the
seat{1).
Roll
the
seat
all
the
way
to
the
back
while
ho|dingthehandle{ztrrt.n'backendoftheframebythehand|e(3)andti|tituntiIthe
locking
system
clicks
into
the
hinge'
3.llltthe
rowing
machine
backwards
until
it
is
only
resting
0n
the
wheels'
The
rowing
machine
,.nno*
be
easi|y
moved
by
rolling
in
the
desired
direction.
lmPortant:
when
folding
the
rowing
maehine
always
lift
the
back
part
of
the
frame
by
the
handle
attached
to
the
back
of
the
seat'
16

4.
Use
Unfolding
1.
lllt
the
rowing
machine
forward
sothat
thebase
is
flaton
the
floor.
2.
Unlock
the
frameby
pressing
down
with
your
foot
0nthe
hinge
of
the
folding
mechanism.
Take
hold
of
the
base
ofthe
frame
and
tilt
itbackwards
until
it
isonthe
floor.
bottom
of
the
rowing
machine
tightly
1'7
3,
Finally
turn
the
knob
on
the

4,
L"lsg
The
met;rr
and
plastic
parts
ofthe
rowing
machine
can
be
cleaned
withastandai'd
househoid
cleaning
agent.
However,
make
sure
that
all
parts
aredry
before
they
areuse0
again.
The
moving
parts
ofthe
rowing
rnachine
were
checked
and
lubricated
inthe
fictory.
Fiow
Fitness
advises
you
to
do
some
periooicalmaintenance
that
you
can
easlly
do
ycurself:
Thechatn
Once
ev:ry
two
months
thechain
needs
tobe
greased
with
ballbearing
grease'
Wheelg$tters
0nce
every
two
weeks
the
wheel
gutters
inthe
aluminium
frame
need
tobe
cleaned
out
with
the
sticks
that
were
providedwith
the
rowing
nachine.
lfany
dirt
is
stuck,
you
can
dip
the
stick
inthinner
or
benzine,
and
i'un
itthrough
the
Eutters
severaltimes
untilthe
dirt
hasreen
cleaned
out.
Batteries
To
repla:e
the
batteries
you
can
use
a
screwdriver
and
place
itunder
theedge
at
the
bottom
ofthe
computer
display.
You
can
liftthebottom
ofthe
display
up
t0
open
it.The
battery
holder
is
nowvisible.
Place
the
fourbatteries
in
the
holder
as
directed.
Replace
the
disp
ay
cover
and
firmly
press
it
untily0i.l
hear
it
click
into
place.
Tc
prevent
unnecessary
wear
Flow
Fitness
advises
you
t0
only
use
the
rowtng
machine
indoors
and
toonly
use
andstore
itin
adry
environment'
18

5.General
information
tntroduction
training
schedule
Schedule
week
I and
2
-Train
atE0%
of
Your
maxlmum
heart
rate.
-Max.
3
times
Per
week.
Warmrng
up
5
-10minuten.
Train
4
min.At
Program
7
Rest
1min.
frain
2
min.
At
Program
7.
Row
calmly
at
Program
1
for1min
Cooling
down
5min
Schedule
week
3
and
4
-Train
at
60%
of
your
maximum
heart
rate'
-Max.
4times
oer
week.
Warming
uP5
-
10
minuten.
Train
5
min.
At
Program
7
Rest
1min.
Train
3
min.
At
Program
7
Row
calmlY
at
Program
1
for
1
min'
Cooling
down
5
min.
1q

5.
General
information
Schedule
week
5
and
6
-Train
at
60%
of
yourmaximum
heart
rate'
-Max.
5
times
Per
week'
Warming
uP
5
-
10
min'
Train
6
min
at
Program
7
Rest
1
mtn'
Train
4
min.
at
Program
7.
Row
cahnlY
at
Program
1for
1min'
Cooling
down
5
min,
After
completing
the
introduction
training
schedule
forsix
weeks,
you
can
cnoose
the
follow-up
training
schedule
that
is
best
suited
to
yourneeds'
You
canchoose
aschedule
that
will
maximize
your
weight
loss,
or
one
that
will
improve
yourstamina'
Both
training
schedules
are
shown
below.
Go
to
wrnnru,flowfitness.nl
to
check
y0ur
progress
20