Nielsen-Kellerman SpeedCoach XL3 User manual

NIELSEN-KELLERMAN
21 Creek Circle, Boothwyn, PA 19061 USA
web: www.nkhome.com
email: [email protected]
phone: [phone]
fax: [phone]
Code Version: H 1.12
Instruction Manual
for XL3 and XL4 Models
Thank you for purchasing the SpeedCoach XL from NK! And congratulations for being part of the 1% of
the population who actually reads instruction manuals. If you stick with it, you'll be rewarded with not only a
comprehensive understanding of how the XL works, but also with some training tips and tricks from Olympic
coxswain and rowing celebrity Yaz Farooq.
We're convinced that you'll find the XL to be the simplest SpeedCoach you've ever used, but it's still a good
idea to read the manual.The manual is divided into two sections: Using the SpeedCoach XL, and Setup for the
SpeedCoach XL. If you just want to use the XL right out of the box, scan over the “Using” section and you’re
off.When you’re ready to really use the XL to it’s fullest potential, read over the“Setup” section for information
on the menus, memory and general product specifications. There is also an index on the last page of the
manual for quick reference.
As always,we have a full staff of people at NK ready to help out,so please call or email with questions.You can
also visit www.nkhome.com for additional product and support information.
Table of Contents
Using the SpeedCoach XL . ......................... 3-6
Just Row Mode . ............................ 3-4
Workout Mode . ............................ 4
Using the Radio (Network) Functions . ............. 5
Using the Radio - Rower . ...................... 5
Using the Radio - Coach . ...................... 6
Setup for the SpeedCoach XL . ...................... 7-13
Menu Navigation . ........................... 7
Main Menu . ............................... 7
Off.................................. 7
Just Row . ............................. 8
Workout . ............................. 9
Boats in Range . ......................... 9
RefreshNetwork......................... 9
Radio Settings . ......................... 10
RefreshNetwork......................... 10
Display Settings . ........................ 10
System Settings . ........................ 11
Calibration . ............................ 11
PCInterface............................ 12
About . ............................... 12
Factory Default Settings . ...................... 12
Heart Rate Sensor . ........................... 12-13
Batteries . ................................. 13
Antenna . ................................. 13
Training with the SpeedCoach XL by Yaz Farooq . .......... 14-15
Warranty and Service . ............................ 16
Index . ....................................... 16
2
Please register your product at www.nkhome.com/register/
to ensure your full 2-year warranty.

Using the SpeedCoach XL
To turn the XL on, simply hold the button for 2 seconds. You will hear 3 beeps as the startup screen is
displayed.The two-second button hold avoids the unit being inadvertently turned on if bumped in your bag.
The SpeedCoach XL powers on in Just Row Mode.
The SpeedCoach XL is compatible with all SpeedCoach wiring harnesses and impellers. Simply slide the unit
into the docking station until it clicks. You may wish to secure the unit to your boat with the lanyard in the
event that it is bumped off the docking station.
To turn the XL off, hold the button for 3 seconds.
Just Row Mode
Just Row Mode describes the most basic way to use the XL. It means you are rowing without running a
programmed workout. You will see measurements for each individual stroke, making it easy to track
performance through any session.
What you will see
in Just Row Mode: Screen Windows:
A: Speed or Pace
B: User Selected: time, average speed/pace, distance,
number of strokes
C: User Selected: time, average speed/pace, distance,
number of strokes
D: Stroke Rate
E: Heart Rate (XL4 only)
F: System Window - Battery Indicator,Time and Unit Name
Active Buttons:
Start/Stop
Window B Select
Window C Select
Main Menu
Window A displays either speed or pace (predicted split) for the previous stroke, and updates every stroke.
To change between speed and pace, see page 10.
Windows B & C display your choice of distance,time, stroke count,or average speed or pace.To cycle through
these measurements in Window B, press the button. To cycle through these measurements in Window C,
press the button. These windows can be changed at any time, and are cumulative measurements
calculated from the last timer reset. To start the timers, press the button and then begin rowing.The seat
magnet passing over the sensor will activate the timer. Press the button to stop the timer. The xSTOPx icon
will indicate that the timers are not running.
To reset the timers (Windows B & C), hold down both the and buttons for one second. If you hold down
the buttons while the timer is running, it will stop and reset.When the timers are reset, any previously stored
data will remain logged in the memory. Resetting the timers simply sets the cumulative information back to
zero. When you begin to record information after a reset, the date and time that you started recording will
also be stored.
Window D displays the stroke rate for the previous stroke, and will update every stroke.
Window E displays heart rate if the heart rate sensor and chest strap are in use.The heart rate measurement
will update every pulse beat. In XL3 units, or if a chest strap or sensor is not in use it will be blank.
A
BC
D
EF
3
Window F displays the System information: battery life indicator, the time of day and the name of your unit.
(The time of day is displayed only when the radio is turned off.)
Just Row Memory stores information in segments called intervals whenever the timers are running.You can
set your storage interval to any:distance (eg. every 100 meters), time (eg.every 1 minute) or number of strokes
(eg. every 10 strokes). For each interval, the XL will store: time, speed/pace, distance, number of strokes, and
heart rate (XL4 only), the date and time the session began, and the interval number (eg. #1 of 12).The factory
default storage interval is 100 meters, and the Just Row memory bank can store 1500 memory points. With a
memory bank this large, you can store multiple rows in the memory for later review (depending on your
storage interval). This information can be uploaded to a computer using the optional SpeedCoach Interface.
When you review the stored data, it is easy to identify intervals since each is stored with the date and time it
was rowed. To review Just Row Memory, see page 8.
Workout Mode
A workout is when the XL runs a series of pre-programmed intervals.
When running a
workout, you will see: Screen Windows:
A: Speed or Pace
B: Workout Interval (either distance, time or number of
strokes) - counts DOWN.“WO” indicates that a
workout is running.
C: User Selected: time, average speed/pace,
distance,number of strokes - counts UP.
D: Stroke Rate
E: Heart Rate (XL4 only)
F: System Window - Battery Indicator,Channel Number,
Signal Strength and Unit Name
Active Buttons:
Start/Stop
Window C Select
Main Menu
The workout measurements will appear identical to Just Row mode, with the exception of Window B. This
window will always display the current interval counting down. At the end of each interval, the XL will beep
three times to indicate that it will begin counting down the next interval. In between windows B and C, a bar
chart will indicate the progress of the workout.
The XL can store 5 different workout programs with up to 20 intervals in each. Each interval within a workout
can be set for a specific distance, time or number of strokes (and you can mix these in a workout), and a
workout can also be set to repeat, or “LOOP”. These 5 workouts can be assigned names, and can easily be
edited and saved.
Workout Memory can store up to 500 intervals. Cumulative or average measurements are stored for each
interval. For example, if you ran a workout that was 500 meters with 2 minutes rest, your first interval would
correspond to the 500 meter piece, then the interval point would correspond to the 2 minute piece.Memory will
ONLY be stored for each workout interval, and NOT according to the Just Row memory settings.
To edit Workout parameters, review the Workout Memory, and clear the Workout Memory, see page 9.
A
BC
D
EF
4

Using the Radio (Wireless Network) Functions
All XL3 and XL4 units are more than performance monitors for in the boat.They are also powerful frequency-
hopping transmitters and receivers. In basic terms, this means the performance measurements can be
transmitted from the boat to the coach in real-time.
Use of the radio functions requires a network of at least two XL units: one set up as a transmitter (Boat), and
one set up as a receiver (Coach). Every XL3 and XL4 display unit can perform both of these functions - it is
simply a setting in the Radio Menu. All units intended to communicate with each other must be set up on a
secure network, which is also done in the Radio Menu. A network is defined by the Group Name and Private
ID settings. You can think of the Group Name as the name of your club or school, and the Private ID as the
password. Units without matching Group Name and Private ID will not communicate with one another. In
short, Coaches with different network settings will not be able to access your Boats' information and vice
versa.
Up to 9 Boats can be used on one network, and unlimited Coaches can view the Boats' data. If more than one
Boat is used on a network, each Boat must be assigned a different channel number between 1 and 9 to avoid
interference. It is a good idea to give each Boat unit a Unit Name to help with identify it, like “MIKE 1X”.Any
networked Coach within range of these Boat units will have access to their stroke-by-stroke measurements.
The SpeedCoach XL’s radio has a line-of-sight range of approximately 400 meters, or 1/4 mile. (Meaning that
from one antenna, you can see the other antenna without obstruction.) Additionally, the antenna should be
vertical for optimal performance.
Many regattas do not allow communication devices of any type in rowing shells during competition. Please
check with your regatta organizers to find out if the regatta allows communication devices before racing with
the XL radio activate.
The XL is factory programmed with the radio turned OFF.To turn on and configure the radio, see page 10.
Using the Radio - Rower
With the radio
enabled, you'll see: Screen Windows:
A: Speed or Pace
B: Workout Interval OR User Selected - time,average
speed/pace, distance, number of strokes
C: User Selected: time, average speed/pace,
distance, number of strokes
D: Stroke Rate
E: Heart Rate (XL4 only)
F: System Window - Battery Indicator,Channel,
Signal Strength and Unit Name
Active Buttons:
Start/Stop
Window B Select (Just Row only)
Window C Select
Main Menu Setting
When rowing with the radio activated, the display will appear nearly identical to rowing with the radio off.You
can use the Just Row or Workout modes exactly as previously described. The only difference is that Window
F will display the channel, unit name and signal strength and antenna symbol instead of the time of day. The
signal strength is indicated by a vertical bar next to the antenna symbol. The open antenna symbol (looks like
a chicken’s foot) indicates that the radio is on and set to Boat mode.If there are no Coach units in range,an “x”
will replace the bar.
A
BC
D
EF
5
Using the Radio - Coach
With the radio enabled and
the unit in Coach Mode, you'll see: Screen Windows:
A: Speed or Pace
B: Workout Interval OR User Defined: time, average speed/pace,
distance,number of strokes
C: User Selected:time,average speed/pace,distance,number
of strokes
D: Stroke Rate
E: Heart Rate (while viewing XL4 data only)
F: System Window - Battery Indicator,Channel, Signal
Strength, Multiple Channel Indicator & Unit Name
Active Buttons:
Window B Select (Just Row only)
Window C Select
Main Menu - convenient for checking for boats in range
and refreshing the network in this menu.
Channel Up
Channel Down
The Coach unit does not have any control over the Boat units. You cannot start or stop a boat's timer, start a
workout or reset the unit. Also, no data will be stored by units set in Coach mode. However, because the Coach
unit is receiving all data from the Boat units, it can cycle between time, average speed/pace, distance and
number of strokes in windows B and C by pressing the and buttons. When a Boat unit is running a
workout, the Coach unit’s window B will display the current workout interval and window C can cycle between
time, average speed/pace, distance and number of strokes.
To view the data from different Boats in your network, press the and buttons. Each Boat’s channel
number and unit name will be displayed with their performance data, making it easy to identify which boat
you are monitoring.Additionally, at any time, pressing the button twice will open a list of all boats in range
(in the same network).
When you have multiple Boats and/or Coaches in a network coming in and out of range,it is possible for Boats
to “disappear” from the Boats in Range. Simply refresh the network by pressing the button to enter the
Main Menu and select “Refresh Network”. This is due to the complex nature of the network that is set up by
the SpeedCoach XL, and anytime the network is intermittent or inconsistent, “Refresh Network” is a simple
resolution.
If there are no boats in range, the Coach unit will continually look for Boat units. “Reconfiguring Radio” will
appear on the screen.
Mounting brackets are available from NK to secure the XL to a motorboat or bicycle.
6

Menu Options & Setup
The SpeedCoach XL's menus are quite easy to navigate thanks to a large screen and context sensitive of
buttons. Additionally, there are "hints" on the screen that help indicate button functionality.
Menu Navigation:
Press the button to enter the Main Menu.
Press the and buttons to move the scroll bar up and down
to the desired menu item.
Press the button to select the highlighted menu item.
Press the button to exit the menu.
Changing Menu Options:
To change a menu setting, press the button to select the
setting.The highlight will indicate the setting or value
that can be changed.
Press the and buttons to increase or decrease the value, or
to cycle through the setting options.
Press the button to exit the setting without making the
changes, or...
Press the button to accept the value or setting.
The options in the Main Menu are:
Heading Functions
Off Turn the unit off
Just Row (Boat mode only) Review stored data, set up storage interval,reset timers, clear Just Row memory
Workout (Boat mode only) Run and edit workouts, review workout data, clear workout memory
Boats in Range (Coach mode only) Lists the Boat units with channel number that are in range.
Refresh Network (Coach mode only) Configures the radio
Radio Settings Turn radio on/off; set radio mode, channel, unit/group/private ID names
Display Settings Set units of measure, speed mode, backlight and contrast settings
System Settings Set the stroke type, date,time, or perform a system reset
Calibration Enter the calibration number or run a calibration routine
PC Interface Upload information to a computer with the optional interface
About Display model and software number
OFF
Select to turn the unit off.You may also hold down the button for 3 seconds to turn the unit off.
7
Just Row (only available in Boat Mode)
This menu sets up the Just Row memory bank and operation of the XL in Just Row mode, and also allows you
to review Just Row Memory.
Just Row Enter Just Row mode with timers as they were when last stopped.
Review Memory Review the 1500 data points stored in the Just Row memory
bank: the number of used and free data points will be
displayed for 2 seconds, followed by a performance screen
with the data from the first interval. (You can select to
display distance, time, number of strokes or average
speed/split using the and buttons.) See chart below for
information on how memory is stored in Just Row Mode.
Cycle through the stored intervals: use the and
buttons - you can go forwards or backwards.
Press the button to exit the memory review.
Reset Timers Reset the timers in Just Row mode. None of the stored data
is erased.
Clear Memory Clear all stored data in the Just Row memory bank. ALL Just
Row data is erased.
Memory Type Set the storage interval type for the Just Row memory bank
to either: strokes, time or distance.
Memory Interval Set the length of the storage interval for the Just Row
memory bank to either: a number of strokes, an amount of
time, or a specific distance.
Interval data is stored differently in Just Row and Workout Modes:
Measurement Just Row Workout
Time Cumulative time since clear or reset Interval split time
Distance Cumulative time since clear or reset Total Interval distance
Rate Rate at end of Interval Rate at end of Interval
Stroke Count Cumulative count since clear or reset Stroke count for Interval
Speed/Pace Interval average Interval average
Avg Speed/Pace Cumulative average since clear or reset Cumulative Average for
all WO (from last clear)
Heart Rate Last reading in Interval Last reading in Interval
Indicates
Recall
Mode
Current
Memory
Point
Total
Memory
Points
Stored
Date & Time
the Session
Began
8

Workout (only available in Boat Mode)
This menu edits and stores up to five workouts,reviews Workout Mode data stored in run workouts,and clears
the Workout Memory bank.
Run/Edit Workouts Select a workout to run or edit.
Editing Workouts Edit a workout by pressing the button: set the interval type
(distance, number of strokes or time), and then the interval
duration.To add rest to the workout, simply enter your rest as a
separate interval. (You will need to remember which intervals
were work and which were rest when reviewing the workout
data.) Repeat a group of intervals by selecting LOOP as the
interval, then determine how many times you’d like it to loop.
(LOOP will repeat ALL intervals from the beginning, including
previous loops.) To end a workout, select END as the interval
type.You may also edit the name of the work out - simply scroll
the cursor to the workout title line and adjust.
Exit the Workout Edit Mode by pressing the button.
The XL stores 5 workouts with up to 20 intervals each.
Running Workouts Press the button to run the highlighted workout.
Review Memory The Workout Memory bank can store up to 500 data points
across all workouts.The number of used and free data points will
be displayed for 2 seconds, followed by a performance screen
with the data from the first interval. Use the and buttons
to cycle through the intervals- you can go forwards or
backwards. You can select display of distance, time, number of
strokes or average speed/split using the and buttons. See
chart on page 8 for information on how memory is stored in
Workout Mode.
Press the button to exit the memory review.
Clear Memory Clear all stored data in the Workout memory bank. ALL Workout
data is erased.
Boats in Range (only in Coach Mode)
This setting lists the boats (with channel number and user name) from your network that are within range of
the Coach unit.
Refresh Network (only in Coach Mode)
Interference can come from a variety of things. If you are experiencing intermittent or inconsistent data
transmission,“Refresh Network” should resolve it.
Interval
Number
Interval
Type
Interval
Length
LOOP Indicates
Everything Above
This Line Will Repeat
Workout
Name
END of
Workout
9
Indicates
Recall
Mode
Current
Memory
Point
Total
Memory
Points
Stored
Date & Time
the Session
Began
Radio Settings
This menu establishes a network for data transmission.
Radio On or Off. Note: when not using the radio,preserve the battery life by turning the radio off.
Mode Coach or Boat. Determine if the unit will be transmitting information (Boat) or receiving
information (Coach).
Channel Numbers 01 - 09.Boats in the same network must be set to different channels.However, channels
do not need to be consecutive on units that are on the water at any given time.*This option is NOT
present when the unit is set to Coach Mode.
Unit Name 6 alpha-numeric character name to identify the Boat unit.
Group Name 6 alpha-numeric character name of your network.The Group Name must be EXACTLY the
same in all units intended to communicate with each other. Generally,the Group name will
relate to your team or club.
Private ID 6 alpha-numeric character password to the network.The Private ID must be EXACTLY the
same in all units intended to communicate with each other.
Display Settings
This menu adjusts the units of measure, the speed mode and display appearance.
Units Set to:
- Meters, meters per second, and /500 meter
- Miles, miles per hour, and /mile
- Kilometers, kilometers per second, and /kilometer
- Nautical miles, knots, and /nautical mile
NOTE: if the units of measure are changed, any previously stored data will not be
recalculated for the new units of measure.
Speed Mode Choose either: Speed or Pace (predicted split)
Backlight Set to:
- ON (is always on)
- OFF (is always off)
- AUTO (illuminates automatically in low-light)
Contrast Adjust between: 0 and 30
10

PC Interface
Initiates communication with a PC. The optional SpeedCoach Interface required. The SpeedCoach
Communicator software comes with the interface hardware, or can be downloaded for free from:
www.nkhome.com.
About
Displays the model,software version,ID and FCC information for the unit.US/FCC:KQLAC4490-100, CAN/IC:
2268C-AC4490.The code version is also displayed on the splash screen when the unit is powered on.H 1.08
is the code version, and Amer, Eur or Aus indicates the region that the radio is approved for use. (Amer -
North America, Eur - Europe and UK, Aus - Australia and New Zealand.) The XL 3/4 radio is not approved for
use in any other countries.
WARNING: This device complies with Part 15 of the FCC Rules. Operation is subject to the following two
conditions: (1) this device may not cause harmful interference, and (2) this device must accept any
interference received, including interference that may cause undesired operation.
Factory Default Settings
All new XL units are shipped from NK with the following settings. Performing a full system reset will restore
all settings to these factory defaults.
Just Row Memory type: Distance
Mode: Memory interval: 100 m
Workouts: Workout 1: 4x (5’ on, 4’ off )
5min, 4min, Loop 4x
Workout 2: 2x 1000, 2x 500
1000m, 4min, 1000m, 4min, 500m, 3min, 500m
Workout 3: 2x (6x (30 st, 20 st)
30 strokes, 20 strokes, Loop 6x, 10min, Loop 2x
Workout 4: Pyramid (Time)
4min, 3min, 2min, 1min, 2min, 3min, 4min, 10min, Loop 2x
Workout 5: 4x (500 on, 1 off)
10strokes, 500m, 1min, Loop 4x
Radio Radio: Off
Settings: Mode: Boat
Channel: 01
Unit Name: ABC123
Group Name: ABC123
Private ID: ABC123
Heart Rate Sensor (XL4 Model Only)
In order to display heart rate on the SpeedCoach XL2 display unit, you must have a sensor attached the the unit and
mounted on your boat, and you must be wearing a chest strap. Most coded or non-coded chest straps will work with the
XL. To attach the sensor to the XL, simply insert the plug and twist.Then run the wire along the side of the boat, securing
it with the included cable ties inbetween the track and the gunwale.The ideal location to mount the sensor is on the side
of the boat, in line with the stroke rate sensor and oriented perpendicular to the stroke rate sensor. If the sensor is
mounted inbetween the tracks, the seat magnet can potentially cause inconsistent heart rate readings. Try to mount the
sensor so that the chest strap always remains within 3 feet of the sensor.
12
Display Units: m, m/s, /500m
Menu: Speed Mode: Pace
Backlight: Auto
Contrast: 11
System Stroke type: Seat
Settings: Date: 2006 Jul 01
Time: AM 12:00:00
Calibration: Cal value: 1.000
Cal Distance: 500
Window A: Speed
Window B: Distance
Window C: Time
Window D: Stroke Rate
Window E: Heart Rate (XL4), Blank (XL3)
Window F: Time, User ID, Batt
Memory: Just Row: 1500 data points
Workout: 500 data points
System Settings
This menu contains various system settings.
Stroke Type Set to:
Seat: Calculates the stroke rate based on a seat magnet (rowing shells with a seat magnet).
Touch Pad:Calculates the stroke rate based on touching a touch pad.In this mode,stroke rate
is updated every 2 strokes.
Impeller: Calculates the stroke rate based on changes in boat speed measured by the impeller
(canoes and rowing shells with out a seat magnet).
Paddle:Calculates stroke rate based on a paddle switch (kayaks). In this mode, stroke rate is
updated every 2 strokes.
Date Set the current date.
Time Set the current time.Select 24 to set the clock with military time,or scroll through hours to
set AM/PM.
Full System Reset Select YES to initiate a full system reset.This will return ALL settings to the factory settings.
(See page 12 for the list of factory settings.) ALL memory is erased. NOTE: After performing
a System Reset, the battery indication will be estimated until the battery has been fully
charged. See page 13 for more on charging the battery.
Calibration
For maximum accuracy, your SpeedCoach should be calibrated to adjust for your boat’s unique impeller
installation and hull shape. (However, even if your unit is not properly calibrated, it will ALWAYS show
immediate, relative changes in boat speed and can be a very useful training tool.)
The SpeedCoach XL has integrated a Calibration Routine that simplifies calibration of the unit to a specific boat
by automatically calculating the appropriate calibration number after rowing some known distance.
To calibrate your unit, you may either enter a known calibration value, or run the calibration routine. When
running the calibration routine,the SpeedCoach XL will guide you through pieces of known land distance and
automatically calculate the appropriate calibration value. You need to have a marked rowable distance. Enter
this distance into the “Cal Distance” line in the Calibration Menu. Then select “Run Cal Routine” and follow the
instructions on the screen. If you row on a body of water with current or tide,the calibration routine will require
you to row the piece twice - once upstream and once downstream - so the current does not incorrectly affect
your calibration number. Once properly calibrated, the measured distance, speed and pace will always be
correct, regardless of current or tide.
Please note that calibration is boat and impeller location specific; i.e. each boat has a unique calibration
number, and if the impeller is moved, the unit needs to be recalibrated. If you are in a team situation where
there are many SpeedCoach units being used in many different boats, it is helpful to note the boat’s
calibration number somewhere on the boat - such as on the deck by the mounting dock - so rowers can make
sure the display unit they are using has the correct calibration number for the specific boat.
The XL uses the following formula to calculate the calibration value:
For example, if the known rowed distance is 1 mile, but the display shows 0.92, the calibration value would be:
(1.00) (1.00) = 1.086
0.92
11
(Old Cal Value) (True Distance) = New Cal Value
Displayed Distance

Ten years ago, Nielsen-Kellerman introduced its
first speed computer, aptly named the
"PaceCoach." I was the cox for the U.S. women's
eight under head coach Hartmut Buschacher, and
NK generously sent us a unit to use for training.We
embraced it immediately. For the first time,
coxswains and rowers were able to see their 500m
splits instantaneously. The PaceCoach also gave
speed in meters per second, stroke rate, distance
traveled, and you could program the unit for timed
and distance pieces. Because the technology was
so new to the rowing world, USRowing asked me
to write an article for American Rowing magazine.
We named it, "Demystifying the Pace Coach”, and it
detailed how coaches and teams could truly use
the unit to optimize training.
Now, a decade later, NK continues to show why
they are the leaders in developing on-the-water
rowing feedback equipment.When they asked me
to test-drive the new Speed Coach XL and write a
piece on how to make the most of it, of course I
couldn't resist. A lot has changed since the
introduction of the PaceCoach-most significantly
the XL's ability to transmit the speed readings
from the in-shell unit to the coach's motorboat.No
longer does the coach have to rely on asking a cox
to shout out readings during a piece, or have to
wait until after the piece to find out the split
average from the rowers.
Install it and GO!
As soon as the XL wiring and impeller are installed
you can slide the XL unit onto its mount and
immediately start watching your splits. If you have
one in your coaching launch,go ahead and turn on
the "radio" feature and experience transmitting
your splits from "boat" to "coach" in real time from
as far as 400 meters away. Your coach will see the
exact same data you're seeing: splits, meters, time,
stroke rate,even heart rate if you're using the heart
rate monitor feature. Some rowers and teams will
be content with this and go no further. My advice:
Don't stop there!
The unit is so easy to use that all of us who test
drove it did so without receiving instructions. The
menu is virtually self-explanatory. A few things I'd
advise you to check out and take advantage of:
- Go ahead and name your unit something
"speedy," and plug in the "Group Name" & "Private
ID." This allows your coach to know which boat he
or she is monitoring, and also ensures that no one
else can intercept your readings.
- Notice that the "time of day" is displayed in the
lower right hand corner. If you're at a regatta, plug
in "regatta time." And it even has military time for
those international races. No worries about
getting to the starting line on time now!
Really Using the Features
Now that you've got all of this instantaneous
feedback, how do you use it? Odds are you bought
this unit because you're on a competitive team
and/or you want to truly monitor your training
program. That's exactly why we embraced the XL's
predecessors on the National Team. Here are a few
ways to truly use the SpeedCoach XL's information:
Steady State/Aerobic Base training: Back in my
day, we would actively use the "pace" reading with
the goal of maintaining a certain split range for the
entire workout. I'll use some of these examples as
we monitored everything that we did. Our split
goal for 4 x 20 minutes at stroke rate 20 was 1:50-
1:52 (/500). With the XL, the heart rate feature is
very handy for this workout.A typical heart rate for
most of our rowers was 140-148. But if someone's
heart rate was soaring by the end of the workout,
we knew that they were either working too hard to
maintain the target, or maybe they were feeling
under the weather.Now with the XL, the coach can
monitor pace, distance traveled, elapsed time and
heart rate simultaneously and LIVE.*
Technique evaluation: With instantaneous
feedback literally at the coach's fingertips
throughout the workout--the XL seriously
advances how a coach can implement technical
improvements. Now when a coach is giving the
crew instructions on things to change-like quicker
leg drive at the catch, unified body swing timing,
or even just cleaning up the finishes-s/he can see
how it affects the speed immediately. A really cool
thing to witness is how a technical improvement
by ONE person in an eight can often improve the
splits a couple of seconds.
Race Level: The things you can do here are pretty
amazing. Because the unit is so versatile, you can
do racing pieces and interval work using meters,
strokes, and/or time. You can even combine all of
those measurements in one workout. For a race
prep workout of 4 x 500m, for example, I can
actually program in 30 minutes for warm-up.Then
I'll plug in 500m, 5 minutes rest, and "loop" it four
times.Last, I'll add a 20 minute cool down.Because
I can input all of these items in ONE workout, it's a
great training tool for coxswains for warm-up
Training with the SpeedCoach XL
by Yaz Farooq
14
At present, NK can only guarantee interference-free readings for XL heart rate monitors when there is only ONE
chest-belt transmitter within a 6-foot range of the heart rate sensor at any time. As a result, it is possible to use two
monitors in most pairs or doubles by placing the stroke seat sensor close to the stern end of the seat deck, and
the bow-seat sensor close to the bow end of the deck. In larger shells, the monitors and sensors will need to be at
least two seats apart (i.e. at 2 and 4 seats, not at 2 and 3 seats). In larger team boats, it is likely that heart rate
systems in adjacent seats will interfere with each other. (This includes having a rower wear a personal heart rate
monitor in a seat adjacent to a rower using an XL4.)
Batteries
The SpeedCoach XL uses a lithium-ion battery, similar to the one used in cell phones. These batteries are both
rechargeable and user-replaceable. To charge your XL, simply slide it into the charging station. The screen will
indicate that the unit is charging and what percent of the battery is charged.A dead battery requires 5 to 7 hours
to fully charge. It is not necessary to let the battery completely drain between charging - frequent charging will
not diminish the battery’s life.
Daily battery life is diminished faster with frequent backlight use, and when transmitting or receiving data.Typical
battery life from a full charge:
Unit Backlight off Backlight on
Coach Unit 16 hours 13 hours
Boat Unit 24 hours 18 hours
Radio off 92 hours 39 hours
The battery indicator can be used as a guide to estimate how much battery life remains on your SpeedCoach XL.
When the battery is fully charged, there are five bars comprised of 5 pixels each on the battery indicator.
Each pixel represents approximately the following amount of time:
Unit Backlight off Backlight on
Coach 1 pixel = 38 minutes 1 pixel = 31 minutes
Boat 1 pixel = 1 hour 1 pixel = 43 minutes
Radio off 1 pixel = 3.6 hours 1 pixel = 1.6 hours
The battery in the XL should last 3 to 5 years before it needs to be replaced (depending on use.) Replacement
batteries are user-installable. Contact NK to purchase a new battery.
When your battery is completely drained or replaced, or following a full system reset, the battery indication will
be estimated until the unit has been fully charged. The battery icon will be a solid battery rather than an outline
to indicate the estimate mode. When the battery has been fully charged, the battery indicator will be calculated
exactly again.
The memory and settings (except date and time) will be saved during a battery drain or replacement.
It is highly recommended that users DO NOT open the battery door unnecessarily. Once the battery door is open,
the Speedcoach is not waterproof.The battery door must be reinstalled (with the battery door's o-ring) for the unit
to be waterproof again. Instructions are supplied with replacement battery packs or online: www.nkhome.com.
Antenna
When attaching the antenna, finger tighten only, no more than four full turns. Over-tightening may damage the
antenna. Do not over-tighten!
The antenna may be removed simply by unscrewing it at its base. This plug is a water-tight connection, and the
XL’s waterproofness will not be diminished if it is used without an antenna attached. However, it is recommended
that you leave the antenna attached whenever possible, even if the radio function is turned off. This will ensure
that the plug stays dry and does not corrode. The carry pouch provided with your XL has a slot in the side
designed for use with the antenna attached to the unit.Simply slide the antenna through the slot first, then fit the
unit into the case and zip closed. Additionally, there is a loop in the pouch that the antenna can fit into when not
attached to the unit.
13

times. Last,I'll add a 20 minute cool down. Because I
can input all of these items in ONE workout, it's a
great training tool for coxswains for warm-up
management and sticking to the workout plan.
Meanwhile, when I am coaching I can see all of the
readings from the launch,so I know exactly how the
cox is doing as the workout progresses, and I can
give him/her feedback to stay on top of it.
Note: Your unit comes with five pre-programmed
workouts.Try them out to get a feeling for all of the
different kinds of pieces you can monitor and
execute with the XL.
Other Uses
Rigging evaluation: Trying to decide if you should
load those oars up another centimeter? Maybe next
season's crew averages 10 pounds lighter and is
significantly shorter. Use the XL to determine the
optimal rigging set-up and corresponding stroke
rate target for your crew.
Multiple Boats: How cool that a coach can monitor
up to nine boats at a time. I can't even think of a
national team coach that needs more than that!
Seat Racing: If you pre-program seat racing pieces
into the workout menu, the XL can manage the
pieces (ensuring that the rest time is equal) and
provide feedback for the actual pieces themselves.
Again, you can use any or all of the options for
pieces: distance, time and strokes.
Memory/Software,did anyone say,"Training Log?"
The XL showcases its flexibility again in the memory
portion of the "Just Row" menu.You can set the unit to
record in "distance," "time" or "strokes." For a 2k piece,
I'd likely use "distance" intervals of "100m." Paging
through 100m at a time would give me a ton of info:
how well we started, how the splits adjusted as we
stepped down to race pace,how well we sustained our
speed, and how well we pushed for the line. For long
steady state rows, "time" might be a better option.
There, my crew might want to see the splits every few
minutes, again with the goal of maintaining a steady
speed and stroke rate. But say in another practice
we're working specifically on starts-really trying to
analyze how effective our first 10 strokes are. Now I'd
set it to "strokes" with intervals of "1 stroke." We might
then do a series of 10 stroke starts, focusing on
different things for each one.Then we could page back
through the splits and compare them.
The SpeedCoach XL software, when released, will
work identically to the current Speed Coach Gold
software. Over the years, the coaches I've worked
with have found the software to be incredibly
helpful. Not only can you print out entire workouts
instantaneously, but now you'll have a detailed
and accurate log that includes speed/pace
readings, stroke rate, heart rate, elapsed time, etc.
Side Notes
Remember that wind and waves are factors in boat
speed. In a headwind speed and pace splits will be
slower. Conversely, they'll be faster in a tailwind up to
a point. And of course, if the water is rough, you're
typically going to go slower. Take all of these into
account when setting split/speed goals for workouts.
When doing interval work, or any short race level
pieces where you want to compare them to one
another: make sure that your boat is up to speed
by the beginning of the piece. This way, your
comparisons will be accurate.
Final Words of Advice
Use the SpeedCoach XL and your brain
simultaneously. Don't become so reliant on the
SpeedCoach XL readings alone that you fail to feel
how you're moving the boat. You can pull great
splits, and still may not be rowing a sustainable
rhythm. True speed is a combination of effective
technique and intelligently applied power. The
SpeedCoach XL is designed to give you direct and
immediate feedback as to how far you are
propelling the boat, stroke rate, and elapsed time.
Your head is attached to your body to remind you
of common sense things. For example, if you use
split targets for racing, make sure the conditions fit
your targets. And of course, if you're pulling the
pre-planned split in a race and find that you're still
behind "Team X" you'll still have to strategize how
to move past them if you want to win!
Enjoy your SpeedCoach XL.If you embrace it, you'll
not only use it, you'll love it.And with the ability to
continuously upgrade the unit you currently own,
it will only keep getting better.
Good Luck and Good Speed!
Yasmin "Yaz" Farooq has been involved in coxing and
coaching for over 20 years. As the coxswain for the US
National Team Women's Eight from 1989-1996, she
competed in the 1992 and 1996 Olympic Games.
Now, as a coxswain coach for high school and collegiate
coxswains and coaches, Yaz works with individuals and
programs. She also races actively on the masters circuit
and coxes and coaches for the Oregon Association of
Rowers masters in Eugene, Oregon. Yaz served as color
commentator for NBC’s telecasts of the Sydney and
Athens Olympics.
* See pages 12-13 for limitations when using a HR monitor with an XL.
15
NK Rowing Electronics Warranty & Service
NK does not believe in "disposable electronics." We know our products don't lead a pampered life, and we
design them for years of performance in tough conditions. We guarantee every NK product to be free of defects
in materials and workmanship for a period of TWO YEARS from your date of purchase. We will repair or replace
any defective product or part when notified within the warranty period,and will return the product via domestic
ground shipping at no charge. The following issues do not result from a manufacturing defect and are not
covered under this warranty: damage due to improper use or neglect, including corrosion; impact damage;
modifications or attempted repairs by someone other than an authorized NK repair agent;normal wear and tear;
failed batteries. Please register your product at www.nkhome.com to ensure your full 2-years of warranty.
NK wants you to be an NK customer for life, so we take care of you even beyond the terms of the normal
product warranty with our Customer Care Program. Trade-in any NK display unit, no matter the age or
condition, and receive a generous discount on the replacement product.
Index
Antenna p. 13
Backlight p. 10, 13
Batteries p. 13
Boats in Range p. 6, 9
Calibration p. 11, 12
Date/Time p. 3, 4, 7, 11, 12
Display Contrast p. 10,12
Display Settings p. 10, 12
Distance Units of
Measure- Changing p. 10
Heart Rate p. 3, 4, 5, 6, 13
Just Row Mode:
Clear Memory p. 8
Default Settings p. 12
Mode Explanation p. 3,4
Reset Timers p. 3, 8
Review Memory p. 8
Set Memory
Type & Interval p. 8
Setup p. 8
Main Menu p. 7
Memory Storage p. 8
Parameters
Menu Navigation p. 7
On/Off p. 3, 7
PC Interface p. 12
Radio (Network):
Boat or Coach Mode p. 5, 6, 7, 10, 12
Channels p. 5, 6, 9, 10, 12
Coaching with (Coach Unit) p. 5, 6
Group Name p. 5, 10
Mounting Bracket for Coach Unit p. 6
Network Explanation p. 5
Private ID p. 5, 10, 12
Range p. 5
Refresh Network p. 6, 9
Rowing with (Boat Unit) p. 5
Signal Strength p. 5, 6
Unit Name p. 5, 10, 12
Radio Use in Regattas p. 5
Speed/Pace - Changing p. 10, 12
Stroke Type p. 11, 12
System Reset p. 11
Warranty and Service p. 16
Workout Mode:
Clear Memory p. 9
Mode Explanation p. 3, 4
Review Memory p. 9
Run Workout p. 9
Setup/Edit Workout p. 9
Our Knowledge Center has answers to many common questions, along with tips and tricks for using NK
products. It’s available 24-7 at: www.nkhome.com/knowledgecenter/
For email assistance with the installation or operation of your NK product, write:
[email protected].
For help with an apparent malfunction,or to arrange or inquire about a repair, write:[email protected].
Or call 800.784.4221 (610.447.1555 outside the USA), Monday through Friday, 9:00 - 5:00 EST.
Need Help?
Please register your product at www.nkhome.com/register/ to ensure your full 2-year warranty.