NordicTrack RW700 User manual

Serial Number
Decal
USER’S MANUAL
Model No. NTRW15122.2
Serial No.
Write the serial number in the space
above for reference.
nordictrack.com
CAUTION
Read all precautions and
instructions in this manual before
using this equipment. Keep this
manual for future reference.
To register your product and
activate your warranty today,
go to my.nordictrack.com.
For service at any time, go to
support.nordictrack.com.
Or call 1-833-680-IFIT
(1-833-680-4348)
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–12 p.m. MT
Please do not contact the store.
REGISTER YOUR
PRODUCT
MEMBER CARE

2
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see the
front cover of this manual and request a free
replacement decal. Apply the decal in the loca-
tion shown. Note: The decal(s) may not be shown
at actual size.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
HOW TO USE THE ROWER. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
HOW TO USE THE CONSOLE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
NORDICTRACK and IFIT are registered trademarks of iFIT Inc. The Bluetooth®word mark and logos are regis-
tered trademarks of Bluetooth SIG, Inc. and are used under license. Google Maps is a trademark of Google LLC.
Wi-Fi is a registered trademark of Wi-Fi Alliance. WPA and WPA2 are trademarks of Wi-Fi Alliance.

3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the rower before using the rower. iFIT assumes
no responsibility for personal injury or property damage sustained by or through the use of this
product.
1. It is the responsibility of the owner to ensure
that all users of the rower are adequately
informed of all precautions.
2. Keep children under age 16 and pets away
from the rower at all times.
3. Consult your health care provider before
beginning any exercise program. This is
especially important for persons over age
35 or persons with pre-existing health
problems.
4. Consult your health care provider before
beginning or continuing any exercise pro-
gram during pregnancy. Use the rower only
as authorized by your health care provider.
5. The rower is not intended for use by persons
with reduced physical, sensory, or mental
capabilities or lack of experience and knowl-
edge, unless they are given supervision or
instruction about use of the rower by some-
one responsible for their safety.
6. Use the rower only as described in this
manual.
7. The rower is intended for home use only. Do
not use the rower in a commercial, rental, or
institutional setting.
8. Keep the rower indoors, away from moisture
and dust. Do not put the rower in a garage or
covered patio or near water.
9. Place the rower on a level surface, with a mat
beneath it to protect the floor or carpet. Make
sure that there is at least 2 ft. (0.6 m) of
clearance around the rower.
10. Inspect and properly tighten all parts each
time the rower is used. Replace any worn
parts immediately. Use only manufacturer-
supplied parts.
11. The rower should not be used by persons
weighing more than 250 lbs. (115 kg).
12. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the rower. Always wear athletic
shoes for foot protection.
13. Always keep your back straight while using
the rower; do not arch your back.
14. Do not release the row bar while the strap is
extended.
15. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.

SERVICE
4
STANDARD SERVICE PLANS

5
Thank you for selecting the new NORDICTRACK®
RW 700 rower. Rowing is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The RW 700 rower is designed to
let you enjoy this effective exercise in the convenience
and privacy of your home.
For your benefit, read this manual carefully before
you use the rower. If you have questions after reading
this manual, please see the front cover of this manual.
To help us assist you, note the product model number
and serial number before contacting us. The model
number and the location of the serial number decal are
shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
Wheel
Adjustable Footrest
Seat
Rail
Leveling Foot
Row Bar
Row Bar Hook
BEFORE YOU BEGIN
Strap
Adjustable Console
Length: 6 ft. 11 in. (211 cm)
Width: 1 ft. 10 in. (56 cm)

6
PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the
key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included.
M4 x 19mm
Screw (104)–8
M4 x 16mm
Screw (107)–5
M10 x 100mm Screw (102)–1
M10 x 60mm Screw (103)–2 M10 x 65mm Screw (119)–1
M10 x 35mm
Screw (100)–8
M10 x 20mm
Screw (101)–2
M10 x 40mm
Screw (105)–1

7
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you finish all assembly steps.
• To identify small parts, see page 6.
• In addition to the included tool(s), assembly
requires the following tool(s):
one Phillips screwdriver
one adjustable wrench
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
ASSEMBLY
1. To use the assembly steps in this manual, first see the helpful tips below.

8
2. Tip: Take any necessary measures to protect
your floor before you begin. Place a soft
cloth or a piece of cardboard on the floor
where you will assemble the rower.
Make sure that the Row Bar (19) is securely
inserted into the Row Bar Hook (88).
With the help of a second person, tip the
Frame (1) upside down so that the shipping
bracket (A) is resting on your floor. Have the
second person hold the Frame steady until
step 5 is completed.
Orient the Front Stabilizer (4) as indicated by the
sticker, and attach it to the Frame (1) with two
M10 x 20mm Screws (101); firmly tighten the
Screws.
101
88
31
29
27
1
100
104
104
19
4
1
A
2
3. Identify the Right Footrest (29) and the Right
Footrest Bottom (31).
Attach the Right Footrest Bracket (27) to the
right side of the Frame (1) with four M10 x 35mm
Screws (100); start all the Screws, and then
tighten them.
Then, attach the Right Footrest Bottom (31)
to the Right Footrest Bracket (27) with two
M4 x 19mm Screws (104).
Repeat this step on the other side of the
rower.
3

9
104
4. Set the Rear Stabilizer (5) into the bracket on the
Frame (1), and attach it with an M10 x 100mm
Screw (102); do not fully tighten the
Screw yet.
Finish attaching the Rear Stabilizer (5) with two
M10 x 60mm Screws (103).
Then, fully tighten all three Screws (102, 103).
4
103
102
5
91
5
1
5. Tip: Avoid damaging the tabs on the
Stabilizer Cover (91).
Orient the Stabilizer Cover (91) as shown, press
it onto the Rear Stabilizer (5), and attach it with
four M4 x 19mm Screws (104); start all the
Screws, and then tighten them.
5
104

10
6. With the help of a second person, tip the rower
to the upright position.
Remove and discard the two shipping screws (B)
and the shipping bracket (A).
7. Tip: Avoid pinching the wires. Hold the
Neck (8) with the attached Console (6) inside
the bracket on the Frame (1). Attach the Neck
with an M10 x 40mm Screw (105); do not fully
tighten the Screw yet.
Finish attaching the Neck (8) with an
M10 x 65mm Screw (119). Then, fully tighten
the M10 x 40mm Screw (105).
Then, connect the Neck Wire (93) to the Main
Wire (92). Tip: The wire connectors should
slide together easily and snap into place
with an audible click. If they do not, turn one
connector and try again.
6
7
B
B
6
8
92
93
A
1
105
119
Avoid pinching
the wires

11
77
75, 76
8
78
107
92, 93
107
8
8. Orient the Right and Left Neck Shields (77, 78)
as shown. Position the Wires (92, 93) inside the
Left Neck Shield as you press the Neck Shields
together around the Neck (8).
Tip: Avoid pinching the wires. Press the Neck
Shields (77, 78) into the Right and Left Shields
(75, 76).
Then, attach the Neck Shields (77, 78) to the
Neck (8) with two M4 x 16mm Screws (107).
Avoid pinching
the wires
9
9. Orient the Seat (36) as indicated by the sticker,
and slide it into the Rail (2).
36
2

12
12. Make sure that all parts are properly tightened before you use the rower. Extra parts may be included.
Place a mat under the rower to protect the floor.
To register your product and activate your warranty today, go to my.nordictrack.com.
136
11. IMPORTANT: Always plug the Power Adapter
(136) into the rower before you plug it into an
outlet.
Plug the Power Adapter (136) into the receptacle
on the front of the rower.
Note: To plug the Power Adapter (136) into an
outlet, see HOW TO PLUG IN THE POWER
ADAPTER on page 13.
IMPORTANT: Keep the included tools in a
secure location. You will need them for future
adjustment and maintenance of your rower.
11
10
10. Tip: Place some of the packing material
under the Rear Stabilizer (5) to raise it.
Orient the Rear Rail Bumper (38) as shown, and
press it into the Rail (2).
Next, orient the Rail End Cover (74) as shown
and attach it and the Rear Rail Bumper (38) to
the Rail (2) with an M4 x 16mm Screw (107).
Then, attach the Rail End Cover (74) to the
Right and Left Rail Shields (89, 90) with two
M4 x 16mm Screws (107).
Remove the packing material from beneath the
Rear Stabilizer (5).
107
38
107
74
5
90
2
89

13
HOW TO PLUG IN THE POWER ADAPTER
IMPORTANT: If the rower has been exposed to cold
temperatures, allow it to warm to room temperature
before you plug in the power adapter (A). If you do
not do this, you may damage the console displays
or other electronic components.
IMPORTANT: Always plug the power adapter (A)
into the rower before you plug it into an outlet.
Make sure
that the power
adapter (A) is
plugged into the
receptacle on the
rower. Then, plug
the power adapter
into an appropri-
ate outlet that is
properly installed
in accordance with all local codes and ordinances.
HOW TO MOVE THE ROWER
Take any necessary measures to protect your floor.
Stand behind the rower and lift the rear stabilizer (B)
until the rower will roll on the transport wheels (C).
Carefully move the rower to the desired location, and
then lower it to the floor.
HOW TO LEVEL THE ROWER
If the rower rocks
slightly on your
floor during use,
turn one or both
of the leveling
feet (D) beneath
the rear stabi-
lizer (B) until the
rocking motion is
eliminated.
HOW TO ADJUST THE FOOTRESTS
First, sit on the seat and place your feet in the heel
brackets (E).
Next, lift the front
end of a heel
bracket (E), slide
the heel bracket
to the desired
position, and then
lower the front
end of the heel
bracket so that
the indicated tab
(F) engages one
of the slots in the
heel bracket. Then, tighten the strap (G) over your foot.
Adjust the other footrest in the same way. Make
sure that both heel brackets (E) are in the same
position.
A
B
D
D
G
F
E
HOW TO USE THE ROWER
B
C

14
HOW TO ADJUST THE POSITION OF THE
CONSOLE
The console
(H) can be
adjusted upward,
downward, or to
the side. To adjust
the position of the
console, simply
hold the sides of
the console and
press it to the
desired position.
You can pivot the
console all of the
way to the side so that you can view it while standing
next to the rower to perform hand weight exercises or
other floor exercises.
If the console feels too loose or does not stay in place
when it is moved up or down or from side to side, see
HOW TO ADJUST THE CONSOLE PIVOT AND TILT
on page 27.
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the footrests, and
adjust the straps to fit your feet. Then, hold the row bar
with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are directly
above your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
H

15
HOW TO USE THE CONSOLE
CONSOLE
DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.
The console features wireless technology that enables
the console to connect to iFIT. With iFIT, you can
access a large and varied workout library, create your
own workouts, track your workout results, and access
many other features.
In addition, the console offers a selection of featured
workouts. Each workout automatically controls the
resistance of the row bar as it guides you through an
effective exercise session.
When you use the manual mode of the console, you
can change the resistance of the row bar with the
touch of a button.
While you exercise, the console will display continuous
exercise feedback. You can also measure your heart
rate using a compatible heart rate monitor.
To turn on and turn off the console, see page 16.
To learn how to use the touch screen, see
page 16. To set up the console, see page 17.

16
HOW TO TURN ON THE CONSOLE
The included power adapter must be used to operate
the rower. See HOW TO PLUG IN THE POWER
ADAPTER on page 13. When the power adapter
is plugged in, simply touch the screen to activate the
console or press any button on the console to turn on
the console.
HOW TO TURN OFF THE CONSOLE
If the row bar does not move for several seconds, the
console will pause.
If the row bar does not move for several minutes, the
screen is not touched, and the buttons are not pressed,
the console will become inactive.
When you are finished exercising, unplug the power
adapter. IMPORTANT: If you do not do this, the
electrical components on the rower may wear
prematurely.
HOW TO USE THE TOUCH SCREEN
The console features a tablet with a full-color touch
screen. The following information will help you use the
touch screen:
• The console functions similarly to other tablets. You
can slide or flick your finger against the screen to
move certain images on the screen, such as the
displays in a workout.
• To type information into a text box, first touch the text
box to view the keyboard. To use numbers or other
characters on the keyboard, touch ?123. To view
more characters, touch ~[<. Touch ?123 again to
return to the number keyboard. To return to the letter
keyboard, touch ABC. To use a capital character,
touch the shift button (upward-facing arrow symbol).
To use multiple capital characters, touch the shift
button again. To return to the lowercase keyboard,
touch the shift button a third time. To clear the last
character, touch the clear button (backward-facing
arrow with an X symbol).

17
HOW TO SET UP THE CONSOLE
Before you use the rower for the first time, set up the
console.
1. Connect to your wireless network.
To use iFIT workouts and to use several other
features of the console, the console must be
connected to a wireless network. Follow the
prompts on the screen to connect the console to
your wireless network.
2. Customize settings.
Follow the prompts on the screen to set your time
zone and other settings.
Note: To change these settings later, see HOW TO
CHANGE CONSOLE SETTINGS on page 24.
3. Log into or create an iFIT account.
Follow the prompts on the screen to log into your
iFIT account or to create an iFIT account.
4. Check for firmware updates.
First, touch the menu button (three horizontal lines
symbol), touch Settings, touch Maintenance, and
then touch Update. The console will check for firm-
ware updates. For more information, see HOW TO
CHANGE CONSOLE SETTINGS on page 24.
Firmware updates are always designed to
improve your exercise experience. As a result,
new settings and features may not be described
in this manual. Take time to explore the console
to learn how new settings and features work.
Also, some settings and features described in this
manual may no longer be enabled.
The console is now ready for you to begin working out.
The following pages explain the workouts and other
features that the console offers.
To use the manual mode, see page 18. To use a
featured workout, see page 19. To create a draw-
your-own-map workout, see page 21. To use an
iFIT workout, see page 22.
To change console settings, see page 24. To
connect to a wireless network, see page 25.
Note: If there is a sheet of plastic on the screen,
remove the plastic.

18
HOW TO USE THE MANUAL MODE
1. Touch the screen or press any button on the
console to turn on the console.
See HOW TO TURN ON THE CONSOLE on
page 16. Note: It may take a few moments for
the console to be ready for use.
2. Select the home screen.
When you turn on the console, the home screen
will appear on the screen after the console
boots up.
If you are in a workout, touch the screen and fol-
low the prompts to end the workout and return to
the home screen. If you are in the settings menus,
touch the back button (arrow symbol) to return to
the home screen.
3. Adjust the resistance to the desired level.
Touch Manual Start and begin rowing.
To change the resistance of the row bar, touch the
resistance sliders on the screen.
Note: After you press a button, it will take a
moment for the row bar to reach the selected
resistance level.
Note: To view the resistance sliders on the screen,
touch the screen in any open space and then touch
the controls options to enable this feature.
4. Follow your progress.
The console offers several display modes. The
display mode that you select will determine which
workout information is shown.
Drag upward on the screen to enter the fullscreen
display mode. Drag downward on the screen to
view the workout information displays.
Touch the various workout information displays
to view more options. Touch the more button
(+ symbol) to view statistics or charts. Touch the
screen in any open space to view even more dis-
play mode options.
If desired, adjust the volume level by
pressing the volume increase and
decrease buttons.
To pause the workout, touch the screen and touch
the pause option or simply stop rowing. To con-
tinue the workout, touch the start option or simply
resume rowing.
To end the workout session, touch the screen,
touch the pause option, and then follow the
prompts on the screen to end the workout and
return to the home screen.
5. Wear a compatible heart rate monitor and
measure your heart rate if desired.
You can wear a compatible heart rate monitor to
measure your heart rate. Note: The console is
compatible with all Bluetooth®Smart heart rate
monitors. See page 23 for information about
ordering a compatible heart rate monitor.
The console will connect to your compatible heart
rate monitor automatically. When your heartbeat is
detected, your heart rate will be shown.
6. When you are finished exercising, turn off the
console.
See HOW TO TURN OFF THE CONSOLE on
page 16.

19
HOW TO USE A FEATURED WORKOUT
To use a featured workout, the console must be con-
nected to a wireless network (see HOW TO CONNECT
TO A WIRELESS NETWORK on page 25).
1. Touch the screen or press any button on the
console to turn on the console.
See HOW TO TURN ON THE CONSOLE on
page 16. Note: It may take a few moments for
the console to be ready for use.
2. Select the home screen or the workout library.
When you turn on the console, the home screen
will appear on the screen after the console
boots up.
If you are in a workout, touch the screen and fol-
low the prompts to end the workout and return to
the home screen. If you are in the settings menus,
touch the back button (arrow symbol) to return to
the home screen.
Touch the buttons at the bottom of the screen to
select either the home screen (Home button) or the
workout library (Browse button).
3. Select a workout.
To select a workout from the home screen or the
workout library, simply touch the desired workout
button on the screen. Slide or flick the screen to
scroll upward or downward if necessary.
The featured workouts on your console will change
periodically. To save one of the featured workouts
for future use, you can add it as a favorite by touch-
ing the favorites button (heart symbol). You must
be logged into your iFIT account to save a featured
workout (see step 3 on page 22).
To draw your own map for a workout, see HOW TO
CREATE A DRAW-YOUR-OWN-MAP WORKOUT
on page 21.
When you select a workout, the screen will show
an overview of the workout that includes details
such as the duration and distance of the workout
and the approximate number of calories you will
burn during the workout.
4. Start the workout.
Tou c h Start Workout to start the workout.
During some workouts, an iFIT coach will guide
you through an immersive video workout. Touch
the screen in any open space to view and select
music, trainer voice, and volume options for the
workout.
During some workouts, the screen will show a map
of the route and a marker indicating your prog-
ress. Touch the buttons on the screen to select the
desired map options.
During some workouts, you may be prompted to
maintain a target speed. As you exercise, keep
your rowing speed near the target speed.
During the workout, the resistance of the row bar
will automatically increase or decrease.
If the resistance level is too high or too low,
you can manually override the setting by touching
the resistance sliders on the screen (see step 3 on
page 18).
To return to the programmed resistance settings of
the workout, touch Follow Trainer.
If the smart adjust feature is enabled, the con-
sole will scale the intensity level of the workout
automatically based on your manual overrides of
the resistance. To enable the smart adjust feature,
touch the screen in any open space and then touch
the smart adjust toggle.

20
IMPORTANT: The calorie goal shown in the
workout description is an estimate of the
number of calories that you will burn during
the workout. The actual number of calories that
you burn will depend on various factors, such
as your weight. In addition, if you manually
change the resistance level during the work-
out, the number of calories you burn will be
affected.
If the active pulse feature is enabled, the con-
sole will scale the intensity level of the workout
automatically based on your heart rate when you
wear a compatible heart rate monitor (see step 6).
To enable the active pulse feature, see HOW TO
CHANGE CONSOLE SETTINGS on page 24.
To follow your progress with the display modes,
see step 4 on page 18.
To pause the workout, touch the screen and touch
the pause option or simply stop rowing. To con-
tinue the workout, touch the start option or simply
resume rowing.
To end the workout session, touch the screen,
touch the pause option, and then follow the
prompts on the screen to end the workout and
return to the home screen.
When the workout ends, a workout summary will
appear on the screen. If desired, you can select
options such as adding the workout to your sched-
ule (see HOW TO USE AN IFIT WORKOUT on
page 22) or adding the workout to your favor-
ites list. Then, touch Finish to return to the home
screen.
5. Wear headphones if desired.
To connect your headphones to the console, first
turn on your headphones, place them in pairing
mode, and place them near the console. Then,
touch the screen in any open space, touch the
option to connect your headphones, and select
your headphones from the list on the screen.
When your headphones and the console pair
successfully, the audio from the console will play
through your headphones.
6. Wear a compatible heart rate monitor and
measure your heart rate if desired.
See step 5 on page 18.
7. When you are finished exercising, turn off the
console.
See HOW TO TURN OFF THE CONSOLE on
page 16.