York Fitness LC RW Rower User manual

Owner’s Manual
LC RW Rower
Item #YRK56035A
www.yorkfitness.com.au

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Protect the environment by not disposing
of this product or batteries with household
waste. Check your local authority for
recycling advice and facilities.
Table of Contents
Congratulations on
purchasing your exercise
equipment from
You have chosen a high quality, safe and innovative piece
of equipment as your training partner and we are certain
it will keep you motivated on the way to achieving your
personal fitness goal .
Please take the time to read this owner’s manual as it
will help you to get the most out of your new exercise
equipment.
For more information visit www.yorkfitness.com.au
CONTENTS
Safety information 03
Customer support 04
Assembly Instructions 05
Operational Instructions 11
Troubleshooting 17
Fitness Guide 18
Exploded Drawing 20
Part List 22

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Please read this instruction manual before you begin
assembly. Great care has been taken to design these
instructions and following them will help you with quicker
assembly and minimize the risk of injury.
It is important that you keep these instructions for future
reference.
This list is not exhaustive - You are responsible for your own
safety!
• Always assemble and operate the equipment on a level
surface.
• Ensure the equipment is stable before use.
• Always ensure that the equipment has adequate space
on each side.
• The safety level of this equipment can only be
maintained if it is regularly examined for wear and tear.
• Replace defective components immediately and keep
the equipment out of use until it is repaired.
•Use only the adjustment setting as described in the
instructions. Always use the correct adjustment pin /
fixing.
• Always check that any pins / fixings are tight and secure
before use and after adjustment.
• Never leave any adjustment devices projecting from the
equipment.
• Always consult your doctor before undertaking any
exercise program.
• Always wear suitable clothing and footwear. (e.g.
tracksuit / shorts / training shoes)
• Remove all personal jewelry before exercising.
• Ensure you warm-up well before using the equipment
as this will help to prevent muscle strain.
• After eating, allow 1-2 hours before exercising as this
will help to prevent muscle strain.
• Never overload the equipment. (See maximum user
weight)
• Never use the equipment in any other manner other
than the ways explained in these instructions and any
wall-chart supplied.
• Injuries to health may result from incorrect or excessive
training.
• Parents and others in charge of children should be
aware of their responsibility, because the natural play
instinct and the fondness of experimenting of children
can lead to situations and behavior for which the
training equipment is not intended.
• If children are allowed to use the equipment, their
mental and physical development and above all their
temperament should be taken into account. They should
be controlled and instructed in the correct use of the
equipment.
• The equipment is under no circumstances suitable as a
children’s toy.
• Children should not be allowed on or around the
equipment, especially when it is not in use.
• This appliance is not intended for use by persons
(including children) with reduced physical, sensory
or mental capabilities, or lack of experience and
knowledge, unless they have been given supervision or
instruction concerning use of the appliance by a person
responsible for their safety.
• This product is not suitable for therapeutic purposes.
• This product has been tested for use in a home
environment and is warranted for In Home, personal,
family or household use.
• Due to our continuous policy of product development,
York Fitness reserves the right to change specifications
without notice.
CAUTION! The instructions must be followed carefully in
the assembly, use and maintenance of your equipment.
The warranty does not cover damage due to negligence of
the assembly, adjustment and maintenance instructions
described herein.
Maximum user weight: 180kg
Safety Standards
This equipment meets the requirements of SB EN
ISO20957 Part 1 & EN957 Part 7. Therefore the
equipment carries the following marks:
Safety Information

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Assembly Instructions
PREPARE YOUR WORK AREA - It is important you assemble the product in a clean and uncluttered space.
WORK WITH A FRIEND - We recommend you have someone assist you with the assembly as some of the components are
quite heavy.
OPEN THE CARTON - Check any warnings on the carton and make sure you have it the right way up.
UNPACK THE CARTON - Remove all the parts and lay them out on the floor.
Make sure you have the following parts:
I
x1 x1
x1
x1 x1 x1
x1 x1
x1 x1 x1
x1
x1
(mm)
56035 KH-252B2
N-4 M8x95L 2 pcs
step-1
N-6 M8x15L 2 pcs N-5 D22x1.5T 4pcs
N-8 M8x100L 1pcs
N-9 34*34*22T 2pcs
N-11 M8 1pcs
N-12 M5*10L 4pcs
N-1 D15.4x2T 2pcs
N-3 M8x20L 7pcs
N-1 D15.4x2T 7pcs N-2 D16x1.2T 3pcs
N-7 D25x2T 4pcs
N-2 D16x1.2T 2pcs N-1 D15.4x2T 2pcs
N-1 D15.4x2T 2pcs
N-10 M8x50L 2pcs
step-2
step-3
N-3 M8x20L 2pcs
step-4 step-5
N-13 M8*45L 1pcs
N-2 D16x1.2T 2pcs
N-14 M8*8T 1pcs

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Assembly Instructions
(mm)
56035 KH-252B2
N-4 M8x95L 2pcs
step-1
N-6 M8x15L 2pcs
N-12 M5*10L 4pcs
N-1 D15.4x2T 2pcs
N-5 D22x1.5T 4pcs
N-8 M8x100L 1pcs
N-9 34*34*22T 2pcs
N-11 M8 1pcs
N-3 M8x20L 7pcs
N-1 D15.4x2T 7pcs N-2 D16x1.2T 3pcs
N-7 D25x2T 4pcs
N-2 D16x1.2T 2pcs N-1 D15.4x2T 2pcs
N-1 D15.4x2T 2pcs
N-10 M8x50L 2pcs
N-2 D16x1.2T 2pcs
step-2
step-3
N-3 M8x20L 2pcs
step-4
step-5
N-13 M8*45L 1pcs
N-14 M8*8T 1pcs

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G
Z
P
Q
N-4
step-1
N 12
N-5
N-6 N-1
N-4 x2
N-1 x2
N-5 x4
N-6 x2
N-12 x4
a
b
N-3
N-1
N-2
N-3 N-1 N-7
Z
I
E
step-2
N-9 x1
N-11 x1N-8 x1
N-3 x7
N-7 x4
N-9 x1 N-1 x7
N-2 x3
H
N-9 N-8
N-9
N-11

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N-2
N-1
N-3
ZJ
step-3
N-3 x2
N-1 x2
N-2 x2
step-4
Z
C
N-1
N-2
O
a
b
D-9
D-13
C-7
N 10
N-10 x2
N-1 x2
N-2 x2
C-9
D-10
C-8

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step-5
Z
A-2
A-1
C-8
C-9
A-1
C-7
S
a
b
N 13
N 14
N-14 x2
N-13 x2
CC
R

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Assembly Instructions
Final Check
Your equipment is now assembled. Please make the following
final checks
• Make sure all screws / bolts are tightened.
• Make sure the equipment is on a flat, level surface.
Care & Maintenance
• This equipment should not be placed outdoors, in a garage or an outbuilding. Keep the equipment in a dry place
with as little temperature variation as possible.
• We recommend placing a mat beneath the equipment to protect both the equipment and your flooring.
• Always place the equipment in a dry environment.
• Use a warm, damp cloth to keep the product clean.
• No wet cleaning of electrical components. Unplug before any care and maintenance.
•The safety level of the equipment can be maintained only if it is regularly examined for damage and wear. This
includes any ropes, pulleys, nuts, bolts, moving parts, bushes, chains, wheels, bearings & connection points etc.
• Ensure that you inspect the product regularly - at least once a week is recommended.
• Ensure that all fixings are tight before use.
• Always replace damaged / worn components with original parts from the manufacturer.
Folding Instructions

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Operational Instructions
CONSOLE:
DISPLAY FUNCTIONS
ITEM DESCRIPTION
WATTS ‧Display range 0~999
CALORIES ‧Burned calories during rowing.
‧Display range 0~9999;Setting range 0~9990 Cal
DISTANCE ‧Displaying user rowing distance
‧Display range0~99999; Each increment/decrement is ±100.
PULSE ‧Pulse BPM during rowing.
‧Display range 0-30~230
TIME/500M
‧Workout time display during rowing.
‧Display range 0:00~99:00
‧Scan every 6 seconds, Computer will display the time needed to finish 500
meters according to current speed.
SPM ‧Stokes per minute
‧Display range 0~99; Each increment/decrement is ±5.
LOAD ‧Resistance level when rowing
‧Setting range 1~16
STROKES
‧Complete movements of rowing.
‧Display range: 0~9999
‧Scan every 6 seconds with Total Strokes.
‧Total strokes will be cleared after power off (adaptor plug out)
TIME ‧Total workout time display when rowing.
MANUAL ‧Manual mode workout.
PROGRAM ‧12 Programs preset to select.
H.R.C. ‧Target Heart Rate rowing mode.
RACE ‧User and PC rowing competition.
USER ‧User creates resistance level profile to rowing.

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KEY FUNCTION
OPERATION PROCEDURE
1. POWER ON
Plug in power supply (or press RESET button for 2s), computer will power on with one beep sound and
display all segments on LCD for 2 seconds (Picture 1). Then come to USER selecting, press UP or DOWN
to select U1~U4 and confirm by ENTER button. Then enter into workout setting mode. No matter where
the motor stops, itwill return to LEVEL=1 position.
ITEM DESCRIPTION
Up ‧Increase function value or setting selection.
Down ‧Decrease function value or setting selection.
ENTER ‧Confirm setting or selection.
Reset ‧Hold on pressing for 2 seconds, computer will reboot.
‧Clear setting value.
‧Reverse to main menu after finishing a workout.
Start/ Stop ‧Start or Stop rowing exercising.
Recovery ‧Track user heart rate recovery status.
2. SLEEPING MODE
No any signal (Key input,sensor or pulse) input to console for 4 minutes, LCD will be off. Motor come back
to 0 scale. System stop to work,all calculated value will be saved, next training will continue the data.
3.Function selection
In workout setting mode, MANUAL is flashing in dot matrix in 1Hz. Press UP or DOWN button to select:
Manual-->Program-->H.R.C.-->Race-->User , and confirm by pressing ENTER.
4.Manual Mode
4.1 Press START/STOP key in main menu may start rowing directly in Manual mode.
4.2 Press UP or DOWN to select Manual mode and press ENTER to confirm.
4.3 Press UP or DOWN to set target value of TIME/DISTANCE,CALORIES,PULSE, press ENTER to
confirm. (Picture2) (TIME and DISTANCE can’t be preset at the same time.)
4.4 Press START/STOP key to start rowing (Picture 3). The set value starts counting down from target
value. Press UP or DOWN to adjust resistance level from 1~16.
4.5 When any preset workout value count down to 0, console will STOP. The function is flashing in 1Hz and
alarm bi-bi-bi-bi per second for 8 seconds.Then display average value. (Press any key to stop alarm.)

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TIME will recover previous set value.
4.6 Press RESET to reverse to main menu.
5.Program Mode
5.1 Press UP or DOWN to select Program mode and press ENTER to confirm.
5.2 Press UP or DOWN to select profile (P1~P12, Picture 4) and press ENTER to confirm.
5.3 Press UP or DOWN to preset TIME ( Picture 5) and press ENTER to confirm.
5.4 Press START/STOP key to start rowing. Press UP or DOWN to adjust resistance level from 1~16.
5.5 When TIME counts down to 0, console will stop and alarm bi-bi-bi-bi per second for 8 seconds. Then
display average value. (Press any key to stop alarm.) TIME will recover previous set value.
5.6 Press RESET to reverse to main menu.
6.H.R.C. Mode
6.1 Press UP or DOWN to select H.R.C. mode and press ENTER to confirm.
6.2 Press UP or DOWN to set AGE (preset = 25,Picture 6)), press ENTER to confirm.
6.3 Press UP or DOWN to select 55%, 75%, 90% and Target (Picture 7).
When select Target H.R., the preset value 55% (default:107bpm), 75% (default:146bpm), 90%
(default:175bpm), TAG (default:100bpm) will display in PULSE window.
When select TAG, preset PULSE 100 is flashing (Picture 8), press UP or DOWN to set PULSE from
0-30~230.
6.4 Press UP or DOWN to preset TIME (Picture 9).
6.5 Press START/STOP key to start workout. If there is no pulse input after exercising starting, LCD will
reminder with displaying icon; With pulse input, TIME starts counting down. When TIME counts down
to 0:00system will STOP and alarm bi-bi-bi-bi per second for 8 seconds. Then display average value.
(Press any key to stop alarm.) TIME will recover previous set value.
6.6 When user actual PULSE not reach preset value, system will increase 1 level per 30s till LEVEL=16;
When user actual PULSE exceed preset value, system will decrease 1 level per 15s till LEVEL=1 and
alarm 2 beeps every second. Providing user PULSE is still higher than preset value when LEVEL=1 for
30s,console will stop automatically for user safety. If no pulse input to console, system will decrease 1 level
immediately and then reduce one level each 15s with beeps till LEVEL=1. No pulse input for 30s, console
will stop.

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6.7 Press RESET to reverse to main menu.
7.Race Mode
7.1 Press UP or DOWN to select Race mode (Picture 10) and press ENTER to confirm.
7.2 Press UP or DOWN to set SPM (preset=10) and DISTANCE (preset=500) (Picture 11). Press ENTER to
confirm.
(Total level =15, L1=1:00 TIME/500M, L15=8:00 TIME/500M, Increments default: 0:30 TIME/500M).
7.3 Press START/STOP key to start workout. LCD will display USER & PC workout status (Picture 12). PC
workout distance display in PC column while use workout distance display in USER column(Picture 13).
7.4 When any function reaches target value, system STOP. PC or USER will display finished data (Picture
14). System will alarm bi-bi-bi-bi . Press any key to stop alarm.
7.5 Press RESET to reverse to main menu.

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8.USER Mode
8.1 Press UP or DOWN to select USER mode and press ENTER to confirm.
8.2 Press UP or DOWN to set resistance level of each column (Picture 15). Press ENTER to next one. Hold
on pressing MODE for 2s to finish or quit setting.
8.3 Press UP or DOWN to preset TIME (Picture 16), and press ENTER to confirm.
8.4 Press START/STOP key to start workout. Press UP or DOWN to adjust resistance level.
8.5 When preset workout value count down to 0, console will stop and alarm bi-bi-bi-bi for 8 seconds. Press
any key to stop alarm.
8.6 Press START/STOP key to pause workout.
8.7 Press RESET to reverse to main menu.
9. Recovery Mode
9.1 In Recovery mode, user must be wearing a chest strap. When the pulse value is displayed on the
computer, press the RECOVERY key start measurement.
9.2 Then all functions are stopped except TIME and PULSE window (Picture 17). TIME shows "0:60"
(seconds) and starts counting down to 0:00.
9.3 Computer will show heart rate recovery status after TIME counting down to 0:00 with FX (X=1~6) (Picture
18), as showing in below chart.
9.4 Press RECOVERY again to reverse to main menu.
Remark:
1. If console display E-2, pls check if cables were well connected or damaged.
2. After 4 minutes without rowing or pulse input, console will enter into SLEEPING mode.

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Program profile: P01~P12

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Troubleshooting
If you have a problem with your exercise equipment, before you do anything else please check that all the cables
have been connected correctly. Loose cables are very common and many problems can be solved by making sure
the cables are properly connected.
The following table details the most common problems and how to fix them. If you still have a problem after going
through the troubleshooting guide please call your local YORK distributor for advice.
PROBLEM CAUSE CORRECTION
NO DISPLAY ON
CONSOLE
Power Adapter not plugged in Check the Rower Power Adapter is plugged into
a power socket or power board and is turned
on. Check that the Power Adapter is also
plugged into the Rower correctly.

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Starting and Finishing Your Workout
Begin and end each workout with a Warm Up / Down session - a few minutes of stretching to help prevent strains, pulls and
cramps.
Correct Cycling Form
Sit on the cycle, with your feet on the pedals and inside the pedal straps.
Ensure that the seat height is adjusted correctly - you should be stable and balanced whilst on the saddle. The basic rule for
getting the seat height right is that as the pedal reaches its lowest point, the leg is almost straight.
Try to ensure that your back is straight whilst exercising, especially for long periods.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowlyas youstretch—neverbounce.
1. Hamstring Stretch
Sit with one leg extended.
Bring the sole of the
opposite foot toward you
and rest it against the inner
thigh of your extended leg.
Reach toward your toes
as far as possible. Hold
for 15 counts, then relax.
Repeat 3 times for each
leg. Stretches: Hamstrings,
lower back and groin.
2. Calf/Achilles Stretch
With one leg in front of the
other, reach forward and
place your hands against
a wall. Keep your back leg
straight and your back foot
flat on the floor. Bend your
front leg, lean forward and
move your hips toward the
wall. Hold for 15 counts,
then relax. Repeat 3 times
for each leg. To cause
further stretching of the
achilles tendons, bend
your back leg as well.
Stretches: Calves, achilles
tendons and ankles.
3. Quadriceps Stretch
With one hand against a wall
for balance, reach back and
grasp one foot with your
other hand. Bring your heel
as close to your buttocks as
possible. Hold for 15 counts,
then relax. Repeat 3 times
for each leg. Stretches:
Quadriceps and hip muscles.
4. Inner Thigh Stretch
Sit with the soles of your
feet together and your
knees outward. Pull your
feet toward your groin area
as far as possible. Hold
for 15 counts, then relax.
Repeat 3 times. Stretches:
Quadriceps and hip
muscles.
Fitness Guide

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How Long Should I Exercise For?
That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should start
gradually and build up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough.
Don’t push yourself too hard - you should never feel exhausted during or following exercise.
Heart Rate Training
To get the most out of your new piece of fitness equipment and see the best results from your training you should exercise
at the right level of eort, and that means listening to your heart! Working out to a target heart rate means you can direct
your workout to achieve dierent goals:
Good health - For those wishing to improve quality of life and general well being. Your sessions will need to be done at an
intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on
most days of the week.
Weight loss - To see a significant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of
your estimated maximum heart rate. These sessions can also be performed on most days of the week for up to 30 minutes.
Improving fitness levels - These sessions should be performed at 70 - 80% of your estimated maximum heart rate and can
also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart
rate level. These are intense sessions and will require at least a 48 hour rest between sessions.
Calculating Your Target Heart Rate
First, you need to find your estimated maximum heart rate using the formula “220 minus your age in years”. So, if you are
35 years old your estimated maximum heart rate is:
220 - 35 = 185 beats per minute (bpm)
Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185bpm) by the applicable
percentage. So, if your goal is better health:
185 x 60% = 111bpm
NOTE: The important issue to remember with all estimated calculations is that they are just estimates
-if you don’t feel comfortable exercising at your target then reduce it to a level you are comfortable
with.
Heart rate training requires you to monitor your heart rate throughout the workout. For this we
recommend using a chest strap (if your machine has a wireless receiver) or a heart rate monitor. For
more information please get in touch using the Contact Us details.
Always consult your doctor before undertaking a new exercise regime. If you experience nausea,
dizziness or other abnormal symptoms during exercise, stop at once and consult your doctor.

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Exploded Drawing
A
1
A
2
Z
O
C
N
2
N
1
N
10
N 5 G
N 4
N
6
P
Q
E
I
J
N
1
N
2
N
3
N
7
N
2
N
1
N
3
H
N
12
N
1
S
N 9 N
8
N
9
N-1
1
N
14
N
13
R

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D 5 D 4 D 3D 2 D
1
F 5
F 6
F 1
E 4 E
3
E 1
E 2
K 8K 1K
2K 3
K 4
K
5
K 9
K 6
K 7
B 4 B
2
B 1B 3
B 6
B 5
B 7
F 2
F 3
F 7
F 4
C 3 C
1
C 2
M 1
M 3
M 2
M 5 M
4
M 8 M 7 M
6
G 2 G 1 G
3
A 1 A
2
H 2 H
1
I 1
I 2
I 3
I 4
I 5
I 6
I 7
I 8
I 9
I 10
J 3 J 2 J 1 J
4
J 5 J 6 J 7 J
8
C 6 C 5 C
4
I
H 3
M 9
D 15
D 16
D 13 D 6 D 12 D 8
D 14 D 11 D 7 D 10 D 9
D 17
D 18
D 19
D 20
D 21
D 22
D 23
D 25
D 26
L 1 L 2 L 3 L 4 L
5
L 6
D 24
E 5
E 6
G 4