WaterRower S1 User manual

OWNER’S MANUAL / 02-09
ASSEMBLY INSTRUCTIONS / 10-16
MONITOR INTRODUCTIONS / 17-23
WARRANTY / 24-25

2
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. We 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

3
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).
MAINTAINING THE FRAME
The metal surface can be wiped clean with a damp cloth and a small amount
of nonabrasive cleaner can be used. We do not recommend storing the
WaterRower outside. The use and/or storage of the WaterRower in inclement
weather, including but not limited, to extreme temperatures and moisture
could void the warranty.

4
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.
START UP MAINTENANCE
During the first weeks of use, the WaterRower will adjust to use and its
environment. During this period, it is strongly advised that you GENTLY
tighten all of the connecting bolts with the Allen key stored under the rear
spacer. Please be careful not to over tighten any of these bolts.
Additionally, as the drive and recoil belts loosen up with use, it may be
necessary to tighten the bungee cord. To do this, leave the handle in the full
forward position and adjust the bungee/recoil belt buckle to provide a little
more tension. It may be necessary to perform these two simple start up
procedures once or twice over the first month of use.
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
treatments 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. Generally we
suggest adding 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 cloth or vacuum cleaner.

5
The surface of the Rails must be kept clean to prevent dust and dirt from
deteriorating the Seat Wheels; the rails 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.
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). The use and/or
storage of the WaterRower in inclement weather, including but not limited, to
extreme temperatures and moisture could void the warranty.
USING YOUR WATERROWER
The Rowing Action uses 84% of your muscle mass; from the tips of the fingers
holding the handle/oars, to the balls of the feet connected to the footboard/
boat, all the muscles between these 2 points contribute to the Rowing Action.
The Rowing Action is comprised of both fast (drive phase) and slow (recovery
phase) movements. It is important to combine these 2 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
forward, 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.

6
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.
WATERCOACH
WaterCoach is a rowing education program designed to broaden the
knowledge of rowing as a fitness pursuit. WaterCoach consists of three
programs for the WaterRower owner, fitness professional/instructor and the
general rowing machine user in the gym;
▪WaterCoach Home - a rowing education program and personal
training advice for the WaterRower owner.
▪WaterCoach Professional - a rowing education program for the
fitness professional/ instructor. ACE certified course.
▪HowToRow - a rowing education program for the rowing machine
user, at a gym.
We hope that this expanded knowledge enables you to realize the unrivalled
physical benefits of rowing and get the best from your WaterRower. For more
information, please visit www.HowToRow.com.
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

7
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 the energy (food) you consume
must equal energy used (exercise, metabolism etc.). Exercising for weight
maintenance is best achieved at lower intensities and over longer durations.
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.
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, lactic acid 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 lactic acid in the
blood, increased heart and breathing rates and cause muscle fatigue.
Prolonged exercise at or below this intensity will maintain lactic acid at
non-fatiguing levels and exercise duration will be limited solely to the
depletion of available fuel stores. If your exercise objective is aerobic training
(cardiovascular/endurance), then it is necessary to exercise at an intensity
which will avoid fatigue due to lactic acid 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 lactic acid (as rapidly as one minute
after exercise is commenced). Lactic acid saturation will necessitate either a
rapid reduction in exercise intensity or complete cessation.
The accumulation of lactic acid 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 lactic acid 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.
Exercising at anaerobic intensities may condition an athlete’s tolerance
to fatigue, but the benefit can be more psychological than physiological.
Prolonged exercise at high intensity not only impairs the weight reduction and
aerobic training effect, but the rapid onset of fatigue can cause poor technique
and increase risk of injury.

8
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.
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.

9

10
A Rails x 2
B Rear Spacer
C Tank Assembly (with S4 monitor)
D Seat
E Footboard
F Top Deck Cover
Main Parts
Other Parts
G Dolly Wheel Assembly
H Button Head Cap Screw × 10
I Screws x 2
J Handle Rests × 2
K Handle Rest Bolts × 2
L 5mm Ratchet
M Heel Rests × 2
N Syphon Pump × 1
O Purification Tablets
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.
PLEASE READ INSTRUCTIONS FULLY BEFORE STARTING ASSEMBLY
COMPONENTS
ASSEMBLY INSTRUCTIONS
H
J K
L M
N O
A
B
C
D E F
G
I

11
STEP 1
Lay the rails on the floor and connect the rear spacer using 4 (2 on either side)
of the male button head screws and the Allen key provided.
Button Head Screw x 4 5mm Allen Key
x2 x2
Note: The black extrusions are positioned on the inside.
Rear Spacer
STEP 2
Place the seat assembly between the rails with the indent facing towards the
rear spacer. The larger vertically mounted wheels (the load wheels) should sit
on the plastic extrusions on the top of the rail. The smaller horizontal wheels
below the seat (the guide wheels) should sit between the rails. It may be
necessary to separate the rails slightly to allow the guide wheels to fit down
between the rails.
STEP 3
Place the tank assembly between the rails.

12
STEP 4
Secure the tank assembly to the rails using 4 (2 on either side) of the button
head screws. The bolts go through from the inside of the forward riser bracket
into rivets in the rail. (Diagram B).
B
STEP 5
Use the included syphon pump (or a hose if available) to fill the tank to the
desired level with municipal water.
Do not overfill your WaterRower. Anything beyond Level 19 (the maximum
level) may risk leaking and void the warranty.
WATER LEVEL - The Level Gauge is positioned on the side of the tank. Information
on the sticker includes WaterRower contact information and the Water Level
Gauge. The maximum level to fill the tank is Level 19. DO NOT fill above the
maximum level - this could void the warranty. The standard Calibration Level is
Level 17.
Button Head Screw x 4

13
STEP 6
Insert one purification tablet (provided) now and every six months. Additional
purification tablets are available upon request at:
www.waterrowerservice.com/puritabs
Once completed, insert the Tank Stopper; it may be necessary to moisten the
Stopper to assist with replacement.
►Please wipe excess water from wooden components after filling
►If using blue dye, do not use a purification tablet.
STEP 7
Gently place the Tank Assembly Cover over the Top and Bottom Decks of the
Tank Assembly.
Fasten the Cover to the Tank Assembly using the Button Head Screws. 2
screws go in on both sides of the Tank Assembly Cover.
Screw x 2
Top Deck
Bottom Deck

14
STEP 8
Place the Footboard between the Rails.
STEP 9
Connect the base of the Footboard to the Rails using 2 of the Button Head
Screws.
The bolt goes into the rail through the Spacer on the inside of the Footboard,
similar in fashion to Step Four.
STEP 10
Tilt the Footboard forward so it meets up with the Top Deck and the front of
the Tank Assembly Cover.
Attach the top of the Footboard to the Top Deck using the 2 Handle Rest Bolts
and Handle Rests.
Handle Rest x 2 Handle Rest Bolt x 2
Button Head Screw x 2

15
STEP 11
Insert the heelrests into footboard cover plates.
STEP 12
Undo the Dolley Wheel Assembly and fix it to the front of the Rail in the order
shown below and tighten. Note: the Wheel goes on the outside of the Rail.
STEP 13
Stand the WaterRower upright. Release the Recoil Belt which is fastened to
the bracket at the base of the machine. Ensure that the Recoil Belt is passing
over all Guide Pulleys. Connect the Bungee to the Recoil Strap by hooking the
Bungee Hook through the Recoil Belt D-ring.
Bungee
Recoil
Belt
Congratulations, your WaterRower is now ready for use!

16
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.
HOW TO FILL AND EMPTY THE TANK
A B C
TROUBLESHOOTING
1. Monitor flashing zeros
Solution 1: Try raising the sensor disk (located on top of the clutch). During
shipment, the disk may have shifted.
Solution 2: Loosen and retighten the bolts on the upper deck and forward riser. If
these bolts are not uniformly tightened during assembly, the alignment may be off.
2. Loosening bolts - over time and with use bolts can come loose. Use the 5mm Allen
key to gently tighten the bolts. If the bolts continue to loosen use a small amount of
medium strength Loctite®to fasten the nuts and bolts more securely.
3. Monitor not turning on - check the batteries positioned behind the monitor. Unscrew
the monitor and gently lift to access the battery pack.
4. Monitor not counting down - check the monitor and sensor connector is connected.
Check all wiring is intact.
5. Paddle not turning smoothly - Loosen all tank bolts and retighten. See instructions
at: http://www.waterrowerservice.com/pdfs/troubleshooting_all_rubbing_tank.pdf
For other troubleshooting and service tips: www.waterrowerservice.com

17
S4 MONITOR - INTRODUCTION
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Work
Rest
AVE
W
MPH
duration projected projected distance
HI
LO
heartrate
strokerate
intensityaverage
strokes/min
beats/min
m/s
meters
miles
km
strokes
advanced
workout
program
interval
store
load
watts
mph
cal/hr
/500m
/2km
work
rest
The WaterRower S4 Performance Monitor has been designed to balance a high level of
technical sophistication with user friendliness.
The WaterRower S4 Monitor consists of the following information buttons and windows (see
the following pages for specifi c details about each button and window):
BUTTONS
On/Hold/Reset Button
Press the ON button to start up the monitor: the units will fl ash ready to count down as
you begin rowing. To reset the monitor, press the ON button for 2 seconds.
Programming Buttons
Zones, Workout Programs, Advanced, Stored Programs
Navigation/Select/Display Information Buttons
Up, Down, OK, Units
WINDOWS
Information/Programming Windows
Strokerate, Heart Rate, Duration, Intensity, Average Intensity, Distance
These Information and Programming Windows show your current and programmed
workout details.
Zone Bar Window
Seen in the top middle part of the screen, the Zone Hi / Zone Lo bars are used during
zone, interval and advanced workouts. They will fl ash and emit a high frequency tone
when your Hi or Lo limit is breached.
Stored Workout, Interval Number, Advanced Program Number
Seen in the bottom middle part of the screen, this window displays numbers to navigate
through numbered or sequenced information (stored workouts, intervals and advanced
programs).
NOTE: The WaterRower S4 Monitor automatically powers off after 2 minutes of no use.

18
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Work
Rest
AVE
W
MPH
duration distance
heartrate
strokerate
intensity
strokes/min
beats/min
m/s
meters
miles
km
strokes
watts
mph
cal/hr
/500m
/2km
W
ork
Work
Rest
AVE
W
MPH
duration projected projected distance
HI
LO
heartrate
strokerate
intensityaverage
strokes/min
beats/min
m/s
meters
miles
km
strokes
advanced
workout
program
interval
store
load
watts
mph
cal/hr
/500m
/2km
work
rest
average
kcal
A
B
C
D
F
E
A - STROKERATE
Displays the number of strokes rowed per minute.
B - HEART RATE
Displays current heart rate (requires optional heart rate receiver and transmitter).
C - DURATION
Displays time in: HOURS, MINUTES, SECONDS, DECIMAL SECONDS
D - INTENSITY
Displays SPEED/POWER /ENERGY:
•M/S- METERS PER SECOND
•MPH - MILES PER HOUR
•/500M- MINUTES PER 500 METERS
•/2KM - MINUTES PER 2 KILOMETERS
•WATTS - WATTS
•CAL/HR - CALORIES BURNT PER HOUR
To select desired intensity unit:
1. Press UNITS one (1) time.
2. Use ARROW buttons to scroll to the
desired intensity unit.
3. Press OK to select.
E - AVERAGE INTENSITY
Displays AVERAGE SPEED:
•M/S- METERS PER SECOND
•MPH - MILES PER HOUR
•/500M- MINUTES PER 500 METERS
•/2KM - MINUTES PER 2 KILOMETERS
To select desired average intensity unit:
1. Press UNITS two (2) times.
2. Use ARROW buttons to scroll to the
desired intensity unit.
3. Press OK to select.
F - DISTANCE
Displays DISTANCE in:
•METERS
•MILES
•KILOMETERS (KM)
•STROKES
•CALORIES (KCAL)
To select desired distance unit:
1. Press UNITS three (3) times.
2. Use ARROW buttons to scroll to the
desired distance unit.
3. Press OK to select.
INFORMATION AND PROGRAMMING WINDOWS
The WaterRower S4 Monitor
has 6 main information
windows that will display
when the monitor is in use:
A. Strokerate
B. Heart Rate
C. Duration
D. Intensity
E. Average Intensity
F. Distance
See the chart below for the
full description on each
information window, as well
as how to select desired units.
PRIMARY INFORMATION DISPLAYED ON THE S4 MONITOR

19
DISTANCE WORKOUT
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
W
duration distance
HI
heartrate
strokerate
intensity
meters
miles
km
strokes
workout
1. Press the Workout Programs button
one (1) time.
2. Using the Arrows, scroll to the desired
workout distance.
3. Press OK; Row.
DURATION WORKOUT
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration distance
HI
heartrate
strokerate
average
workout
1. Press the Workout Programs button two
(2) times.
2. Using the Arrows, scroll to the desired
workout duration.
3. Press OK; Row.
WORKOUT PROGRAMS BUTTON
INTERVAL WORKOUT - DURATION
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration distance
HI
heartrate
strokerate
intensity
workout
interval
work
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration distance
LO
heartrate
strokerate
intensity
workout
interval
rest
1. Press the Workout Programs button four
(4) times.
2. Using the Arrows, scroll to the desired
interval one (1) workout duration.
3. Press OK.
4. Using the Arrows, scroll to the desired
interval one (1) recovery duration*.
5. Press OK.
6. Repeat steps 2-5 (up to 9 duration
intervals may be entered.
7. Press OK two (2) times to end sequence;
Row.
Interval 1 Workout
Duration Interval 1 Recovery Duration*
INTERVAL WORKOUT - DISTANCE
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
duration projected distance
HI
heartrate
strokerate
intensity
meters
miles
km
strokes
workout
interval
work
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
Work
Rest
duration distance
LO
heartrate
strokerate
intensity
workout
interval
1. Press the Workout Programs button
three (3) times.
2. Using the Arrows, scroll to the desired
interval one (1) distance.
3. Press OK.
4. Using the Arrows, scroll to the desired
interval one (1) recovery duration*.
5. Press OK.
6. Repeat steps 2-5 (up to 9 distance
intervals may be entered).
7. Press OK two (2) times to end sequence;
Row.
Interval 1 Workout
Distance Interval 1 Recovery Duration*
*RECOVERY DURATION OF LESS THAN 2 MINUTES MUST BE SET OR MONITOR WILL POWER OFF

20
Zone setting allows the user to set upper (hi) and lower (lo) limits for heart rate, intensity
and strokerate.
• When the set zone lo limit is breached the zone bar lo fl ag will fl ash and a low
frequency tone will emit.
• When the set zone hi limit is breached the zone bar hi fl ag will fl ash and a high
frequency tone will emit.
• When operating between the upper and lower zone limits, the position in this
range will be displayed by the divisional zone bars.
HEART RATE ZONE SETTING
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
duration distance
HI
heartrate
strokerate
intensity
beats/min
work
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
duration distance
LO
heartrate
strokerate
intensity
beats/min
1. Press the Zones button one (1) time.
2. Using the Arrows, scroll to the desired
upper limit.
3. Press OK.
4. Using the Arrows, scroll to the desired
lower limit.
5. Press OK; Row.
INTENSITY ZONE SETTING
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
AVE
W
MPH
duration distance
HI
heartrate
strokerate
intensityaverage
m/s
watts
mph
cal/hr
/500m
/2km
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
W
duration distance
LO
heartrate
strokerate
intensityaverage
m/s
1. Press the Zones button two (2) times.
2. Using the Arrows, scroll to the desired
upper limit.
3. Press OK.
4. Using the Arrows, scroll to the desired
lower limit.
5. Press OK; Row.
STROKERATE ZONE SETTING
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
duration distance
HI
heartrate
strokerate
intensity
strokes/min
OK
WaterRower Series IV Performance Monitor
workout
programs
stored
programs
zones
hold/reset
units
advanced
on
duration distance
LO
heartrate
strokerate
intensity
strokes/min
1. Press the Zones button three (3) times.
2. Using the Arrows, scroll to the desired
upper limit.
3. Press OK.
4. Using the Arrows, scroll to the desired
lower limit.
5. Press OK; Row.
ZONES BUTTON