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32
Spirit Fitness
OPERATION INSTRUCTIONS
The CRW900 Rower's water tank offers a true multi-level experience. Water is moved between the "storage" and
"active" chambers of the tank. Your new rower can adapt at the turn of a dial to the resistance preferred by each user
in the home environment.
GETTING STARTED
To achieve minimum resistance, select "MIN" on the tank adjuster. It takes 10 strokes to ll the central "storage" tank,
leaving a minimal amount of water in the outer "active" tank. This process is always required if minimum resistance
is desired. Rowing at a steady pace (20 to 25 strokes per minute [SPM]) and putting effort into the stroke, ensuring
that good form is maintained. You can make adjustments to the resistance level while you row. Your rower will adapt
almost instantly to increases in resistance but will take up to 10 strokes to reduce the effort required, as the central
"storage" tank lls up.
DEVELOPING YOUR ROUTINE
Once you have found a level that gives you the desired challenge, changes can be made to SPM and to stroke
intensity to further vary your workout intensity. Interval training is used by most rowers, where a period of low intensity
is combined with short intervals of high intensity. Your SPIRIT Rower allows for changes 'on the y', to achieve multi-
level resistance proles during a single workout.
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