York R101 User manual
Owner’s Manual
R101 Rower
Item #56022
May 16, 2013
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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
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
CONTENTS
Safety information 03
Customer support 04
Assembly instructions 05
Operational instructions 11
Troubleshooting 13
Fitness guide 14
Exploded drawing 16
Part list 18
Protect the environment by not disposing
of this product or batteries with household
waste. Check your local authority for
recycling advice and facilities.
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3
Safety information
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
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.
The equipment is under no circumstances suitable
as a children’s toy.
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.
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
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: 100kg
Safety Standards
This equipment meets the requirements of
the EU’s EMC and Low Voltage directives
(where applicable), EN957 Part 1 & 7 - Class
HC. Therefore the equipment carries the
following marks:
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Customer support
Should you require any assistance regarding this product please gather the following
information and then contact us using the details below:
Serial No. - This can be found on the sticker below, located as indicated.
Original purchase date
Place of purchase
Information about the place and conditions of use
Precise description of the issue / defect
Use only on a level surface
Not suitable for therapeutic purpose
Manufacturer: YORK BARBELL
Contact: York Way, Daventry, England, NN11 4YB
Product Name: R101 Rower
Max User Weight: 100KG
Safety Standards: EN957 Part 1 & 7 - Class HC
Electrical Info: CR2032 3V*1
SERIAL NO: 56022-
Product’s Name
Serial Number
This product label is an example only, it is not the
real product name and serial number of the item
you have bought.
IMPORTANT!! - Please retain your sales receipt, York Fitness Customer Care may request
proof of purchase to validate eligibility for warranty service. Warranty cover starts from the date
shown on the proof of purchase.
ENGLAND
The best way to contact us is via the website:
York Barbell UK Ltd.
York Way, Daventry,
England, NN11 4YB
Tel: 0844 225 3112
AUSTRALIA
The best way to contact us is via the website:
York Fitness Australia
1/2 Swaffham Rd, Minto,
PO Box 5130, NSW 2566
Tel: 1800 730 149
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5
Assembly instructions
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.
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.
Always replace damaged / worn components with original parts from the manufacturer.
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
Blister Pack
P-6 x 2
Rubber Stopper
P-5 x 2
Foot Pedal Spacer
P-14 x 3
Truss Head Screw M6*40
P-9 x 6
Flat Washer Ø8.5*Ø16*T1.5mm
P-1 x 4
Carriage Bolt M8*50mm P-16 Allen Key L6
P-17 Allen Key L6 w/ Philip Head
P-12 x 1 / P-13 x 1
Aluminum Track End Cap (L/R)
P-11 x 4
Truss Head Screw M5*10mm
P-8 x 2
Flat Washer Ø8.2*Ø22*T2.0
P-10 x 2
Hex Socket Button Head Screw M8*20
P-4 x 4
Domed Nut M8
P-2 x 4
Allen Head Bolt M8*15
P-3 x 4
Nylon Nut M8
P-7 x 1
Roller Pivot Shaft
P-15 Box Spanner 13/17
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Make sure you have the following parts:
56020
P-1 X4
CarrlageBolt M8*50MM
P-2X4
A
llen
H
ead
B
olt
M8*15
P-3 X4
N
ylon
N
ut
M8
P-4 X4
Domed Nut M8
P-5 X2
Foot Pedal Spacer
P-6X2
Rubber Stopoer
P-7 X1
Roller PivotShaft
P-8X2
FlatWasher Φ8.2*Φ22*T2.0
P-9X6
Flat Washer Φ8.5*Φ16*T1.5mm
P-10 X2
H
ex
S
ocket
B
utton
H
ead
S
crew
M8*20
P-11X4
Truss Head Screw M5*10MM
P-14X3
TrussHead Screw M6*40
P-12 X1/ P-13 X 1
Aluminum Track End Cap( L/R )
P-17
Allen Key L6 (W/Phillip Head)
P-16
Allen KeyL6
P-15
BoxSpanner13/17
Ax1 Rx1 Sx1 Jx1
Ox1
Tx1
Ix1 Kx1
Px1
Dx2
Assembly instructions
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P-2 x 2
P-7 x 1
1
P-2
P-2
P-7
P-1 x 4
P-4 x 4
P-3 x 4
P-9 x 4
2
P-4
P-3
I
P-9
P-1
K
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P-14 x 3
3R
J
P-14
P-10 x 2
P-9 x 2
R
P-6
P-9
P-10
4
Assembly instructions
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P-13 x 1
P-12 x 1
P-12
P-13
5
6
A-2 x 4
A-1
S
A-2
Pre-installed
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P-11 x 4
7
A
P-11
P-2 x 2
P-8 x 2
8
D
P-5
O
D
P-8
P-2
Assembly instructions
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11
Adjusting the resistance
Hold the cylinder in the correct position while adjusting
the resistance.
Hold here
Adjusting the resistance here
Final Check
Your equipment is now assembled.
Make sure all screws / bolts are tightened.
Battery Replacement
When the display of LCD is weak, it means the battery needs to be changed.
1. Remove the console from the rower and gently detach the cables.
2. Remove the screws behind the console, set them aside and remove the back cover.
3. Locate the CR2032 battery referring to the diagrams below and gently pry out the battery
with a thin blade.
4. Install a new CR2032 battery by tilting the battery slightly to its side and slide it in.
5. Put the console back together with the screws and back cover. Re-attach the cables and
install the console back on the rower.
Operational instructions
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Console
SET MODE
RESET
Display Function:
ITEM DESCRIPTION
SCAN The sequence of display:
TIME » COUNT » CALORIES » TOTAL CNT
In SCAN mode, press MODE key to choose other functions.
Automatically scan through each mode in sequence every 6
seconds.
TIME W/O setting the target value, time will count up.
With setting the target value, time will count down from your
target time to 0, and as 0 is achieved time alarm.
W/O exercise for 4 seconds, STOP icon will shows up.
Range 0:00 ~ 99:59
COUNT W/O setting the target value, count will count up.
With setting the target value, count will count down from your
target count number to 0, and as 0 is achieved count alarm.
Range 0~9999
TOTAL CNT Total count number clear after battery removed.
Range 0~9999
CALORIES W/O setting the target value, calorie will count up.
With setting the target value, calories will count down from
your target calorie to 0, and as 0 is achieved calorie alarm.
Range 0~9999
Operational instructions
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Key Function:
FUNCTION DESCRIPTION
SET To set up workout value for:
TIME setting range: 0:00~99:00 (Each increment is 1:00)
CALORIES setting range: 0~9990 (Each increment is 10)
COUNT setting range: 0~9990 (Each increment is 10)
MODE Choose each function by pressing MODE key. In SCAN mode,
press MODE key can lock the current function.
Pressing with Bi sound for prompt.
Press MODE key and hold for 3 seconds to reset all function
RESET In setting condition, press RESET key once to reset the
Press RESET key and hold for 3 seconds to reset all function
the same time.
Power On
LCD will display all segments with Bi sound and enter to SCAN mode.
Stand-by mode
Without any signal been transmitted into the monitor for 4 minutes, and the monitor enter to
Stand-by mode. Press any key may wake the console up.
Operations
1. When monitor power on (or press MODE/RESET key and hold for 3 seconds), LCD will
display all segments with Bi sound for one second and enter to SCAN mode.
2. With any signal been transmitted into the monitor, the value of TIME, COUNT, CALORIES
and TOTAL CNT will start to count up.
3. Without any signal been transmitted into the monitor for 4 minutes, the monitor will enter
to Stand-by mode.
Troubleshooting:
When the display of LCD is weak, it means the battery needs to be changed.
If there is no signal when you row, please check if the cable is well connected.
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Exercising with your rower
Rowing is an extremely effective form of exercise. It strengthens the heart, improves circulation,
as well as exercising all the major muscle groups - back, waist, arms, shoulders, hips & legs.
How to row:
1. Take up the initial position leaning forward, knee
bent and arms straight.
2. Push yourself backwards, straightening your back
and legs at the same time.
3. Continue movement until you are leaning slightly
backwards, bending return to Step 1 and repeat.
product. When adjusting your exercise position and you need to steady yourself by holding
onto the rower, ensure that it is the underside of the seat upholstery that you are grasping.
Alternative exercise - leg only rowing:
This exercise will help tone and strengthen the
muscles in your legs and back. With your back straight
and arms outstretched, bend your legs until the row
arms are in the starting position. Use your legs to push
your body back whilst keeping your arms and back
straight, slowly return to start position and repeat.
Suggested Stretches
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—
never bounce.
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
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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15
How Long Should I Exercise For?
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
training you should exercise at the right level of effort, and that means listening to your heart!
Working out to a target heart rate means you can direct your workout to achieve different 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.
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.
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
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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R
J
P
-14
T
D
D
I
O
P-5
P-5
P-8
P-2
P-2
P-7
P-4
P-3
P-9
P-2
P-2
P-9
P-1
P-4
P-3
P-9
P-1
K
P-9
P-10
P-6
P-12
L
-10
P-13
A-1
S
P-11
P-11
Exploded drawing
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L G
H
F
A
R
A-5
A-1
B-2
A-3
A-2
A-4
B-1
B-2
C-5
C-1
C-2
C-3
C-4
C-6
D
E-1
E-2
E-2
E-2
I-1
I-2
F-1
F-2
F-3
G-1
G-2
G-3
H-1
H-2
H-3
J-1
J-2
J-3
J-4
J-5
K-1
K-2
M-1
M-2
M-6
M-7
M-4
M-3
M-5
L-1
L-2
L-3
L-6
L-5
L-4
L-7
L-8
L-9
O
Q
E-2
L-10
M-8
M
J
B
C
D SE
I
O
Q
K
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18
yORK REF. DEscRiptiOn Qty.
56022-A00 CONSOLE SET 1SET
56022-A01 CONSOLE 1PC
56022-A02 TRUSS HEAD SCREW 4PCS
56022-A03 SENSOR W/CABLE 2PCS
56022-A04 4PCS
56022-A05 MAGNET 2PCS
56022-B00 HADLEBAR SET 1SET
56022-B01 HANDLEBAR 1PC
56022-B02 FOAM GRIP 2PCS
56022-C00 PULLING STRAP DISC WHEEL SET 1SET
56022-C01 PULLING STRAP DISC WHEEL 1PC
56022-C02 PULLING STRAP DISC WHEEL BUSHING 2PCS
56022-C03 ROLLER PIVOT SHAFT 1PC
56022-C04 PULLING STRAP 2050MM 1PC
56022-C05 ALLEN HEAD BOLT 2PCS
56022-C06 SELF TAPPING SCREW 1PC
56022-D00 FOOT PEDAL REST 2SET
56022-E00 FRONT DISC WHEEL COVER SET 1SET
56022-E01 FRONT DISC WHEEL COVER 1PC
56022-E02 TRUSS HEAD SCREW 4PCS
56022-F00 FRONT STRAP ROLLER SET 1SET
56022-F01 FRONT STRAP ROLLER 1PC
56022-F02 ROLLER PIVOT SHAFT 1PC
56022-F03 2PCS
56022-G00 REAR STRAP ROLLER SET 1SET
56022-G01 REAR STRAP ROLLER 1PC
56022-G02 ROLLER PIVOT SHAFT 1PC
56022-G03 2PCS
56022-H00 BOTTOM STRAP ROLLER SET 1SET
56022-H01 BOTTOM STRAP ROLLER 1PC
56022-H02 ROLLER PIVOT SHAFT 1PC
56022-H03 ALLEN HEAD SCREW 2PCS
56022-I00 FRONT STABILIZER SET 1SET
56022-I01 FRONT STABILIZER 1PC
56022-I02 STABILIZER END CAP 2PCS
56022-J00 SEAT CARRIAGE BRACKET SET 1SET
56022-J01 SEAT CARRIAGE BRACKET 1PC
56022-J02 FLAT ALLEND HEAD SCREW 4PCS
56022-J03 SEAT CARRIAGE ROLLER 4PCS
56022-J04 4PCS
56022-J05 NYLON NUT M8 4PCS
56022-K00 REAR STABILIZER SET 1SET
56022-K01 REAR STABILIZER 1PC
56022-K02 STABILIZER END CAP 2PCS
56022-L00 SEAT TRACK SET 1SET
yORK REF. DEscRiptiOn Qty.
56022-L01 STEEL TRACK 1PC
56022-L02 ALUMINUM TRACK ( L ) 1PC
56022-L03 ALUMINUM TRACK ( R ) 1PC
56022-L04 HEX SOCKET BUTTON HEAD SCREW 2PCS
56022-L05 FLAT WASHER 3PCS
56022-L06 RUBBER STOPPER 2PCS
56022-L07 SELF TAPPING SCREW 12PCS
56022-L08 HEXT HEAD BOLT 1PC
56022-L09 NYLON NUT 1PC
56022-L10 SEAT TRACK END CAP 1PC
56022-M00 ADJUSTABLE SPRING CYLINDER SET 1SET
56022-M01 ADJUSTABLE SPRING CYLINDER 1PC
56022-M02 HEXT HEAD BOLT 1PC
56022-M03 FLAT WASHER 2PCS
56022-M04 NYLON NUT M8 2PCS
56022-M05 STRAP SPACER 2PCS
56022-M06 CYLINDER SPACER 2PCS
56022-M07 HEXT HEAD BOLT 1PC
56022-M08 FLAT WASHER 1PC
56022-N00 FRAME SET 1SET
56022-N01 FRAME 1PC
56022-N02 CABLE WIRE CLIP 1PC
56022-O00 1PC
56022-P00 HARDWARD KIT 1SET
56022-P01 CARRIAGE BOLT 4PCS
56022-P02 ALLEN HEAD BOLT 4PCS
56022-P03 NYLON NUT 4PCS
56022-P04 DOMED NUT 4PCS
56022-P05 FOOT PEDAL SPACER 2PCS
56022-P06 RUBBER STOPPER 2PCS
56022-P07 ROLLER PIVOT SHAFT 1PC
56022-P08 FLAT WASHER 2PCS
56022-P09 FLAT WASHER 6PCS
56022-P10 HEX SOCKET BUTTON HEAD SCREW 2PCS
56022-P11 TRUSS HEAD SCREW 4PCS
56022-P12 ALUMINUM TRACK END CAP ( L ) 1PC
56022-P13 ALUMINUM TRACK END CAP ( R ) 1PC
56022-P14 TRUSS HEAD SCREW 3PCS
56022-P15 BOX SPANNER13/17 1PC
56022-P16 ALLEN KEY L6 1PC
56022-P17 ALLEN KEY L6 (W/PHILLIP HEAD) 1PC
56022-Q00 PULLING STRAP 1655MM 1PC
56022-R00 SEAT 1PC
56022-S00 1PC
Part list
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19
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