WaterRower Indo-row A1 User manual

OWNER’S MANUAL
ASSEMBLY INSTRUCTIONS
MONITOR INSTRUCTIONS
WARRANTY & CONTACT INFO

01

02
TABLE OF CONTENTS
Owner’s Manual 03 – 09
Assembly Instructions 12 – 19
Monitor Instructions 21 – 24
Warranty Information / Troubleshooting 25 – 26

03
INTRODUCTION
Congratulations on becoming a WaterRower owner.
Rowing is universally recognized as the perfect aerobic exercise − smooth,
low impact, rhythmic and whole-body − unrivalled for its physiological
benefits and aesthetic pleasures.
“Rowing, indoors or outdoors, at any exercise level of intensity,
requires a greater exercise expenditure than any other aerobic
activity. Calories are burned in relation to the number of muscles
used and the intensity and duration of the exercise. Rowing with a
sliding seat uses a very large muscle mass since the upper, lower
and trunk muscles are used vigorously.”
-Dr. C Everett Koop- Former US Surgeon General
While most rowing machines imitate the action of rowing, they do so
mechanically, and therefore lack the natural dynamics experienced when a
boat and crew glide down a river.
At WaterRower, we have focused on replicating the physical dynamics of
rowing, with the knowledge that this will achieve all of its physiological
benefits, as well as much of the aesthetic pleasure.
To maximize the enjoyment from using your WaterRower we recommend
that you follow our suggestions on rowing technique and training
programs. We hope that some of the discussion points in this manual will
improve your knowledge about exercise in general, so that you are better
able to fulfill your specific exercise objectives.
Your WaterRower has been carefully hand-crafted to give you years of
trouble-free use. You will notice that each WaterRower is unique due to
the variance in color and grain that occurs naturally in genuine hardwood.
Wee recommend that you closely follow the assembly details provided,
particularly by assembling the machine in the correct sequence, and
adhering to the suggested maintenance schedule.
We hope you enjoy using your WaterRower for many years to come.
OWNER’S MANUAL

04
SAFETY
We recommend consulting a physician before starting out with an exercise
program. Please read all instructions before using the WaterRower. Additional
information on getting started, rowing technique and rowing training advice can
be found at www.HowToRow.com.
CAUTION: Please keep hands away from moving parts
when rowing machine is in use. Failing to do so can lead to
injury. For further information on safety tips, please refer to
www.waterrower.com/safety.
OPERATION
The WaterRower is unique in using the effect of drag to provide an exercise
which is entirely self paced. Because drag is linked to speed, a crew rowing
down a river chooses its intensity of exercise simply by altering the pace
at which they row: the faster the boat travels the greater the drag and the
harder the crew must work. There is a similar effect in swimming.
By replicating these dynamics the WaterRower does not require adjustment
to increase resistance: if a more intensive workout is required, simply row
faster and harder, and the WaterRower will respond accordingly.
WATER LEVEL
The amount of water in the Tank simulates the weight of the Boat and Crew
as it glides down the river. Changing the Water Level does not change the
resistance, it simply changes the mass which the user is trying to move.
Increasing the Water Level simulates a heavier boat and crew mass,
similarly reducing the Water Level simulates a lighter boat and crew mass.
The Water Level is adjusted according to one’s personal preference or
user type; the intensity is altered simply by moving the chosen mass
faster or slower. A level gauge is positioned on the side of the the tank.
Overfilling the tank could impact the warranty coverage. Do not fill above
the maximum level.
NOTE - Fill the tank with ordinary municipal water. Municipal water
contains additives which will deter the growth of algae. If municipal water
is unavailable, use distilled water (do not use well water). Unless using blue
dye, add the purification tablet supplied with your WaterRower. (Refer to the
section on Preventative Maintenance for advice on Water Treatment).
FOOTPAD POSITION
The Footpad has been designed to be adjusted for maximum
comfort. The Footstrap is designed to cross the foot at the pivot
point of the toes (the ball of the foot). This should enable the heel
to be raised off the Footboard as the user comes forward with
each stroke. The Footpad can be easily adjusted to accommodate
different users, simply lift the top lip of the Footpad to unhook
and slide up or down to reposition on another hole.

05
START UP MAINTENANCE
During the first weeks of use, the wood in your WaterRower will adjust to
the temperature and humidity of the environment. During this period it is
strongly advised that you GENTLY tighten all the Connecting Bolts with the
Allen Key. Please be careful not to overtighten any of these bolts.
Additionally, as the Drive and Recoil Belts loosen up with use, it may be
necessary to tighten the Recoil Belt. To do this, leave the Handle in the
full forward position and adjust the Bungee/Recoil Belt Buckle to provide
a little more tension. Please refer to ‘Adjusting the Recoil’ video at:
www.waterrowerservice.com/videos.
PREVENTATIVE MAINTENANCE
Periodic maintenance is required to maintain the condition of the water
in the tank. We strongly ADVISE USING MUNICIPAL TAP WATER which
contains other Chemicals to keep it free from Bacteria and Algae, etc. The
water must be refreshed periodically by adding a Water Purification Tablet
provided. The purification tablet degrades by exposure to light: this may vary
from 6 months in direct sunlight to 2 years in an artificially lit environment.
On average, add one purification tablet every 6 months.
If water discoloration occurs add a purification tablet immediately. If the
water does not clear, we recommend emptying the Tank, flushing it out with
clean water, refilling, and adding a purification tablet. NEVER USE POOL
CHLORINE OR CHLORINE BLEACH in the Tank as this will irreparably
damage the Polycarbonate Tank. The use of an alternative purification option
in the tank beyond the approved WaterRower product could void the warranty.
MAINTAINING AND CLEANING
To maintain the appearance and integrity of your WaterRower it is necessary
to keep the machine clean. It is particularly important to ensure that there
is no dust build up in the Clutch and Belt Mechanism between the Top and
Bottom Decks. Dust can be removed by using a vacuum cleaner.
The surface and groove in the monorail must be kept clean to prevent dust
fouling the Seat Wheels, and can be cleaned by wiping with a damp cloth.
The surface of the tank can be cleaned, however, please ensure you read the
instructions for any cleaning fluids prior to use.
DO NOT USE METHYLATED SPIRITS, CHLORATES, BLEACH OR AMMONIA
BASED FLUIDS when cleaning any part of your WaterRower. The use of
improper cleaning products could void the warranty.

06
MAINTAINING THE WOOD
The natural wood WaterRowers are finished with Danish Oil which gives
a deep penetrating finish to the Hardwood Frame. Other than occasional
dusting or polishing, the wood requires no maintenance. The use and/or
storage of the WaterRower in inclement weather, including but not limited,
to extreme temperatures and moisture could void the warranty.
STORAGE OF YOUR WATERROWER
Your WaterRower can be stored upright. Lift the Rear Leg end, pull the
WaterRower towards you and use the momentum to stand it in an upright
position. When storing the WaterRower, please ensure the seat is in
the forward position (close to the footboard). When stored upright the
WaterRower is stable and it only takes the space of a chair.
STARTING OUT WITH ROWING
Rowing is an endurance sport which requires a high level of skill. This skill
is based on the co-ordination of the legs (which create the driving force of
the rowing action), torso and arms in propelling the boat across the water.
The rowing action is comprised of both fast (drive phase) and slow (recovery
phase) movements. Skill is also required in combining these movements
into a rhythm in order to create a smooth, flowing, unhurried rowing action.
The diagrams below show 3 basic movements of the rowing action.
CATCH POSITION
Sitting tall, arms straight reaching for-
ward, shoulders relaxed, head up, eyes
looking forward, legs compressed and
shins vertical.
DRIVE PHASE
Drive back with the legs, arms hang off
the handle and only begin to bend once
handle is above the knees, torso is strong
with good posture and body angle opens
up slowly as you drive the legs.
RELEASE POSITION
Legs straight, handle drawn to chest,
sitting back just past the vertical, torso
firm, shoulders relaxed, head up and eyes
looking forward.

07
Allow yourself the first few rowing sessions to practice the correct
positions and phases as well as the correct ratio and rhythm of the rowing
action. With regular rowing, the technique will become easier and you will
soon experience the physiological benefits of rowing.
Please visit www.HowToRow.com to learn more about the phases and
positions of the rowing technique.
YOUR EXERCISE PROGRAM
Most of us recognize the benefit of exercise and the potential
improvements to our general health and well being. However few of us
fully understand the physiology of exercise and the best means of achieving
our specific exercise objectives.
In order to get the most out of any exercise program, it is essential to have
an understanding of what your exercise objectives are. These may include
reducing or maintaining weight, improving general strength, developing
bulging muscles, improving sporting competitiveness or simply avoiding
the health consequences of a modern sedentary lifestyle.
It is important to set a few different types of objectives.
These are divided into:
▪Immediate Objectives - weekly
▪Short Term Objectives - monthly
▪Long Term Objectives - yearly
Your long term objectives are your final objectives, to achieve these, you
need stepping stones which are the short term objectives and immediate
objectives. Objectives need to be:
▪Specific - set goals that you would like to achieve by certain dates
▪Realistic - do not set a standard too high or motivation will be lost
▪Flexible - be prepared for set backs such as injuries and illness
Your personal exercise objectives will influence the intensity, duration,
frequency and type of exercise you do. Below are a few examples of
different exercise objectives:
WEIGHT MAINTENANCE
At lower intensities, our body uses a mixture of fat and carbohydrate as
its source of fuel. As the maximum aerobic output is approached, the
percentage of fat consumed as fuel reduces to zero. Also, as the duration
of exercise is increased the percentage of fat consumed tends to increase.
If your objective is weight maintenance, then it is necessary to burn as
much fat (as opposed to carbohydrate) as the source of fuel as possible.
This is best achieved at lower intensities and over longer durations. As
soon as the intensity is increased the aerobic process starts to burn more
carbohydrate and less fat. A low intensity (60 - 70% of the maximum heart
rate) is typically that at which you can hold a conversation: it is by no
means strenuous and is about that achieved by a brisk walk.

08
AEROBIC TRAINING
A sustained exercise program will improve the efficiency with which the
respiratory and cardiovascular system can supply oxygen. This improves
lung function, heart function, vascular efficiency and capillary growth,
leading to improved well being and endurance. At about 70 - 80% of the
maximum heart rate, lactate begins to accumulate in the blood supply at a
greater rate than it can be extracted by the liver, kidneys and other organs.
Exercising above this intensity will cause progressive accumulation of
lactate in the blood, increased heart and breathing rates and cause muscle
fatigue.
Prolonged exercise at or below this intensity will maintain lactate at non-
fatiguing levels and exercise duration will be limited solely to the depletion
of available fuel stores.
If your exercise objective is aerobic (cardio-vascular/endurance) training
then it is necessary to exercise at an intensity which will avoid fatigue due
to lactate build up. This is best achieved at moderate levels of intensity
over medium/long durations.
A moderate exercise intensity (70-80% of the maximum heart rate) is about
that achieved by a steady jog, avoiding the onset of muscle soreness.
ANAEROBIC TRAINING
Anaerobic training causes the build-up of lactate (as rapidly as one minute
after exercise is commenced). Lactate saturation will necessitate either a
rapid reduction in exercise intensity or complete cessation.
The accumulation of lactate limits the contribution of the anaerobic
process to total energy production. Though energy may be generated
rapidly, total work capacity and total output is limited.
The level of intensity at which lactate begins to accumulate can be altered
by training. This is best done by improving the efficiency of the aerobic
process and is achieved by training at moderate levels of intensity.
Training anaerobically is done at high intensities (80-100% of the
maximum heart rate) over a short period of time (10 seconds to a few
minutes). Interval training is a form of anaerobic training.

09
TRAINING GUIDELINES
To ensure you get the maximum benefit from training on your WaterRower
and to avoid unnecessary problems or injuries here are a few guidelines:
▪A health check before starting an exercise program.
▪Use heart rate to monitor your intensity.
▪Always warm up and cool down.
▪Always stretch, especially at the end of your workout.
▪Keep a record of your workouts.
▪Keep well hydrated.
▪Gradually increase the intensity, duration and frequency of your workouts.
▪Ensure you include recovery time in your training program.
▪Add variety to your workouts (refer to www.HowToRow.com/workouts).
TRAINING RESOURCES
For further information on your exercise objectives and rowing training
types please visit www.HowToRow.com.

10

11

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A Mono Rail Assembly
i. Mono rail with seat
ii. Rear Leg with bungee
B Tank Assembly
C Sub Rails × 2
D Footboard
Main Parts
Other Parts
E JCB (WRB-B711) × 8
F JCN (WRP-B700) × 8
G Handle Rest (WRP-P430) × 2
H Handle Rest Bolt (WRP-P455) × 2
I Clamp Bar Bolt (WRP-P1140) × 1
J Rail Sub Bracket Bolt (WRP-S201) × 1
K Back of Footboard Bolt (WRP-B720) × 4
L Rail Sub Bracket (WRP-R1500) × 1
M 5mm Allen Key (WRP-B740) × 2
N Footpads (WRP-P1700) × 2
O Syphon Pump (WRP-B405) × 1
P Purification Tablets (WRP-B960) × 2
**K Bolts are located on the back of footboard [see step 4]
Ai
Aii
GH
EF
M N
OP
I J
LK
We have done our best to keep the assembly instructions as clear and concise as
possible. Assembling your WaterRower takes about 30-45 minutes and the only tool
you need is a 5mm Allen key that is included on the rear spacer or in the assembly
bag. The WaterRower comes partially assembled in two boxes.
PLEASE READ INSTRUCTIONS FULLY BEFORE STARTING ASSEMBLY
COMPONENTS
ASSEMBLY INSTRUCTIONS
**
B D
C

13
STEP 1
STEP 2
Using the Allen key (M) provided, remove block from monorail (Ai) and
attach rear leg (Aii).
Lay the sub rails on the floor with ends parallel. Dolly wheels on the outside.
Attach the end of the mono rail (A) to the angled ends of the sub rails (C)
with the Allen key (M) and 4 pairs of the JCN nuts (F) and JCB bolts (E) .
Do not tighten all the way.
E
F
× 4
× 4
M
M
× 2

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STEP 3
Place the tank assembly (B) on the sub rails (C) in the direction shown in
the picture below.
Using the Allen key (M) and 4 pairs JCN nuts (F) and JCB bolts (E),
attach the forward riser bracket to the rails. You may need to apply slight
pressure to align bracket and rail holes. May have to loosen top four front
foward riser bolts. Do not tighten all the way.
E
F
× 4
× 4
M
× 2
It may be necessary to slightly
loosen the 2 bolts on the top deck
to allow the footboard clearance.
STEP 4
First remove the back of Footboard Bolts (K) from behind the
footboard. These bolts are used in steps 7 and 9.
Place the footboard on the rails, then attach the sensor cable to
the monitor cable protruding from the back of the footboard.
The sensor cable may be taped to the back of the footboard. If
so, remove the tape.
Feed the cable gently through the brackets so it does not get
trapped between the footboard and tank assembly.
Align gold rivnuts on the tank assembly with the footboard’s
handle rest holes. K

15
STEP 6
Tighten the footboard to the mono rail by screwing in the clamp bar bolt (I).
You may need to lift the rail. Do not tighten all the way.
× 1
I
M
STEP 5
Using the 5mm Allen key (M), screw the handle rests and bolts (G & H)
through the top of the footboard into the rivnuts mentioned in the previous
step.
Do not over tighten these bolts.
*If you loosened the Top Deck Bolts in step 4 to align the footboard, first
tighten them before tightening the handle bolts.
× 2
× 2
G
H
M

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STEP 7
Stand the machine up. Insert 2 of the Back of Footboard Bolts (which were
removed in step 4) into the footboard bracket and tighten.
Having kept all the bolts loose will allow easier alignment of the bolts and
rivnut holes in the footboard.
Do not tighten all the way.
STEP 8
Insert the sub bracket bolt (J) through the “U” in the rail sub bracket (L)
into the rail, to hold the bracket in place for step 9.
× 2
K
M

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STEP 10
Tighten the rail sub bracket bolt (J) (Step 8) firmly in place. Tighten
everything.
STEP 9
Screw in the rail sub bracket (L) underneath the footboard using the 2
remaining back of footboard bolts (K).
× 1
J
× 2
K
M
M

18
STEP 11
Unwrap the recoil belt from the forward riser bracket, making sure the belt
runs below and around the pulley.
Attach the D ring on the recoil belt to the bungee hook.
STEP 12
Lay the unit flat and remove the tank stopper from between the top and
bottom deck. Use the included syphon pump (O) to fill the tank to the level
indicated on the level gauge sticker located on the underside of the tank.
(See next page.)
Do not fill above the 19 level mark.
Insert one purification tablet (P) every six months. Additional purification
tablets are available upon request at:
www.waterrowerservice.com/puritabs
Moisten the tank stopper to assist with replacement.
P
O
STEP 13
Go back and tighten all the bolts in steps 2, 3, 6 and 7.
Should you experience any problem with aligning the components, loosen
all bolts, align and retighten.

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1) To pump water, turn the knob clockwise to close valve as shown in figure A
2) Locate water source above (higher than) water destination:
▪See Figure B for filling tank
▪See Figure C for emptying tank
3) Squeeze pump 4-5 times until water flows
4) Turn knob counter-clockwise to allow air into the pump and end syphon.
The Level Gauge is positioned underneath the
tank; to locate the Level Gauge sticker stand the
machine up and look between the two wooden
sub rails.
Information on the sticker includes the Serial
Number, WaterRower contact information and the
Water Level Gauge. The standard Calibration Level
is Level 17. The maximum level to fill the tank is
Level 19 - DO NOT fill above this level. Doing so
could void your warranty.
It is recommended that all machines in a group
class setting are filled to Level 17, this is to ensure
all users are in the ‘same boat’, and race times
remain accurate and consistent.
HOW TO FILL AND EMPTY THE TANK
THE LEVEL GAUGE
A B C
WaterRower
MAXIMUM LE VEL
CALIBRA T I ON
LEVEL
19
18
17
16
15
14
560 Metacom Avenue
Warren, RI 02885
1-800-582-2210
www.waterrower.com
LEVEL GAUGE
Recommended Water Level is Level 17