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ERG400 Rower
Using The Manual Program
Using The Preset Program
Using The User Program
1. Use the UP/DOWN keys to nd the desired preset. Then press ENTER.
2. The Time window will now be blinking. Enter a time frame for your workout. Then press
ENTER.
NOTE: Program segments are based off of total workout time. (EX: A thirty minute workout has ten segments that are three minutes
each.)
3. The Distance window will now be blinking. Enter your desired distance.
Then press ENTER.
4. The Calories window will now be blinking. Enter how many calories you would like to burn.
Then press ENTER.
5. The Count window will now be blinking. Enter how many strokes you would like to
achieve. Then press ENTER.
6. Press the START key to begin your workout.
1. Use the UP/DOWN keys to nd P0. Then press START.
2. Use the UP/DOWN keys to adjust resistance during the workout.
3. If needed, press the STOP key to pause your workout, and the START key to resume.
4. When you are nished with your workout, press and hold the STOP key.
1. Use the UP/DOWN keys to nd the User program. Then press ENTER.
2. Follow the same procedure as above to select Workout Time, Distance, Calories Burned,
and Row Count. Then Press Enter.
3. You will now be creating the prole for the program. Using the UP/DOWN keys select the
desires resistance for the rst segment. Then press ENTER. Repeat this process until all
ten segments have the resistance l evels you desire.
4. Once all ten are set, press the START key to begin your customized workout.
5. Once a User program is created, it will be saved until any future adjustments are made to
that program.
Changing Distance KM to Mile
1. Press the UP and ENTER keys at the same time to change KM to Mile.
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