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ERG650W Rowe r
15
Programs
QUICK START:
Choose Quick Start then press START/STOP to start the training. Press ENTER to switch
between values during your workout. The program prole displays 16 columns, each equal to
100 meters.
STANDARD:
Choose Standard, then press ENTER to conrm and begin your desired training mode:
2000m, 5000m, 10000m, 30:00, 500m/1:00. Press START to begin the program. The preset
value will count down to 0, other values (calories, strokes, etc.) will count up. Pressing
RESET will bring you back to standby mode and all values will reset to 0.
TARGET SINGLE:
Choose Target Single then press ENTER to conrm and choose one of four values to target.
Single Time - Presets only a time value. Press Start to begin the workout.
Single Distance - Presets only a distance value. Press Start to begin the workout.
Single Calories - Presets only a Caloric value. Press Start to begin the workout.
Single THR - Presets only a Target Heart Rate. Ranges from 90 - 200 BPM. Press Start to
begin the workout. If you exceed the THR, a beeping sound will occur. Only usable with a
Wireless chest strap.
TARGET INTERVALS:
Choose Target Interval then press ENTER to conrm and choose one of three values to set
an Interval target for.
Interval Time - Using the Arrow Keys, set a training time. Press ENTER and set a rest time.
Press Start to begin the workout.
Interval Distance - Using the Arrow Keys, set a training distance. Press ENTER and set a
rest time. Press Start to begin the workout.
Interval Variable - Using the Arrow Keys, set a training time, then press ENTER to conrm
and set a training distance. Press ENTER and set a rest time. Press Start to begin the
workout.
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