NordicTrack RX800 (NTEVRW59216.0) Manual

BEFORE YOU BEGIN

Rowing is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The RX 800 rower is designed to let you enjoy this effective exercise in the convenience and privacy of your home.
For your benefit, read this manual carefully before you use the rower. If you have questions after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.
Before reading further, please review the drawing below and familiarize yourself with the labeled parts.

ASSEMBLY

• Assembly requires two persons.
• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you finish all assembly steps.

• Assembly requires the following tool(s):
  one Phillips screwdriver
  
  one adjustable wrench
  
  To avoid damaging parts, do not use power tools.

1. To register your product and activate your warranty in the UK, go to iconsupport.eu. If you do not have internet access, call Customer Service (see the front cover of this manual).
   To register your product and activate your warranty in Australia, email or post the following information to the email address or postal address on the front cover of this manual.
   
   • your receipt (make sure to keep a copy)
   • your name, address, and telephone number
   • the model number, serial number, and name of your product (see the front cover of this manual)
2. If there are shipping tubes (not shown) attached to the rower, remove and discard the shipping tubes and the hardware attaching them.
   With the help of a second person, pull the Rail (2) outward and rotate the Stabilizer (3) downward.
   
3. Have a second person hold the Rail (2) during this step.
   Attach the Stabilizer (3) to the Frame (1) with two M10 x 20mm Screws (61).
   Then, hold the Rail Handle (34), pull the Rail (2) outward, and rest the Rail on the floor.
   
4. Orient the Seat (23) as shown, and slide the Seat Carriage (5) onto the Rail (2).
   
5. Slide the Seat (23) to the front of the Rail (2).
   Next, attach a Stop (32) to each side of the Rail (2) with an M4 x 19mm Screw (69).
   Then, attach the Rail Cap (38) to the Rail (2) with two M4 x 19mm Screws (69).
   
6. While a second person holds the Console (75) and the Upright (77) near the Frame (1), connect the Upright Wire (84) to the Reed Switch Wire (47). Insert the excess wire into the Frame.
   Tip: Avoid pinching the wires. Attach the Upright (77) to the Frame (1) with four M8 x 35mm Screws (82); start all the Screws, and then tighten them.
   
7. Identify the Right and Left Upright Covers (80, 81), and orient them as shown.
   Press the Right and Left Upright Covers (80, 81) together around the Upright (77), and attach them to the Upright with two M4 x 16mm Screws (68).
   Then, insert the Knob (78) into the Right Upright Cover (80) and tighten it into the Upright (77).
   
8. The Console (75) can use four D batteries (not included); alkaline batteries are recommended. Do not use old and new batteries together or alkaline, standard, and rechargeable batteries together.
   
   If the Console has been exposed to cold temperatures, allow it to warm to room temperature before you insert batteries. Otherwise, you may damage the displays or other electronic components. Remove the screws (A) and the battery covers (B), insert batteries into the battery compartments, and then reattach the battery covers. Make sure to orient the batteries as shown by the diagrams inside the battery compartments.
   To purchase an optional power adapter, call the telephone number on the cover of this manual. To avoid damaging the Console (75), use only a manufacturer-supplied regulated power adapter. Plug one end of the power adapter into the receptacle (C) on the Console; plug the other end into an outlet installed in accordance with all local codes and ordinances.
   
9. Make sure that all parts are properly tightened before you use the rower. Extra parts may be included. Place a mat under the rower to protect the floor.

HOW TO USE THE ROWER

HOW TO ADJUST THE RESISTANCE
To vary the intensity of your exercise, you can adjust the resistance that you feel when you pull the row bar. To increase the resistance, move the resistance handle toward the front of the rower; to decrease the resistance, move the resistance handle toward the rear of the rower.

HOW TO ADJUST THE FOOT PADS
First, sit on the seat and place your feet in the foot pads.
Next, press the footrest bracket, slide the foot pad to the desired position, and then release the footrest bracket so that the tab engages a slot in the foot pad. Then, tighten the strap over your foot.
Adjust the other foot pad in the same way. Make sure to adjust both foot pads to the same position.

HOW TO ADJUST THE CONSOLE VIEWING ANGLE
To adjust the console to the desired viewing angle, loosen the knob in the upright, move the neck to the desired angle, and then tighten the knob; do not hold or pull on the console.

HOW TO FOLD AND STORE THE ROWER
The rower can be stored in a folded position to conserve space. Store the rower in a location where children cannot tip it. Remove the batteries from the console when storing the rower for extended periods of time.
To store the rower, first slide the Seat (23) to the rear of the Rail (2).
Next, hold and lift the Frame Handle (52) and the Rail Handle (34), and tip the rower forward onto the Shields (7, 8) and the Storage Feet (43).

Then, pull the Rail Handle (34) inward until the Folding Clamp (35) engages the bar on the Stabilizer (3). To unfold the rower, first place your foot on a Stabilizer Foot (41) and pull the Rail Handle (34) outward to disengage the Folding Clamp (35).

Then, hold the Rail Handle (34) and the Frame Handle (52), pull the Rail Handle outward, and lower the Rail (2) to the floor.

HOW TO MOVE THE ROWER IN THE UNFOLDED POSITION
Stand behind the rower and lift the rail until the rower will roll on the wheels. Then, carefully move the rower to the desired location, and lower the rail to the floor. Do not hold or pull on the console when moving the rower.

HOW TO MOVE THE ROWER IN THE FOLDED POSITION
See HOW TO FOLD AND STORE THE ROWER, and fold the rower. Then, hold the frame handle, place your foot on a stabilizer foot, and tip the rower until it will roll on the wheels. Carefully move the rower to the desired location, and then tip it into the storage position. Do not hold or pull on the console when moving the rower.

HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the footrests, and adjust the straps to fit your feet. Then, hold the row bar with an overhand grip.
Correct rowing form consists of three phases:

1. The first phase is the CATCH. Slide the seat forward until your knees are almost touching your chest. Pull the row bar until your hands are directly above your feet.
2. The second phase is the DRIVE. Push backward with your legs. Lean back slightly at the hips (not at the waist), keeping your back straight. As you straighten your legs, pull the row bar toward your chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should be nearly straight. Continue to pull the row bar until your hands are even with your chest.

After the finish phase, extend your arms forward and pull the seat forward using your legs. Repeat this sequence, moving through all three phases with a smooth, fluid motion. Remember to breathe normally as you row; never hold your breath.

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The advanced console offers an array of features designed to make your workouts more effective and enjoyable.
When you use the manual mode, the console will provide continuous exercise feedback.
The console also offers a selection of preset workouts. Each preset workout automatically prompts you to maintain a target watts output as it guides you through an effective workout.
You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise.
Note: Before using the console, make sure that batteries are installed (see assembly step 8). If there is a sheet of plastic on the display, remove the plastic.

HOW TO USE THE MANUAL MODE

1. Turn on the console.
   To turn on the console, press the On/Reset button on the console or simply begin rowing.
   T he displays will turn on and the console will be ready for use.
2. Select the manual mode.
   When you turn on the console, the manual mode will be selected automatically.
   If you have selected a workout, reselect the manual mode by pressing the Watts Workouts or Calorie Workouts button repeatedly until zeros appear in the displays.
   
3. Adjust the resistance to the desired level.
   See HOW TO ADJUST THE RESISTANCE and adjust the resistance of the rower to the desired level.
4. Follow your progress with the displays.
   As you exercise, the following display modes will provide instant exercise feedback:
   Calories—This mode shows the approximate number of calories you have burned during your workout.
   Distance—This mode shows the distance, in meters, you have rowed during your workout.
   Strokes—This mode shows the number of rowing strokes you have completed during your workout.
   Strokes Per Minute (SPM)—This mode shows the number of rowing strokes you are completing per minute.
   Time—This mode shows the elapsed time. During a preset workout, this mode shows the time remaining in the workout instead of the elapsed time.
   Watts —This mode shows your approximate power output in watts.
   Watts meter —This mode shows a visual representation of your power output in watts. As you increase or decrease your power output, bars will appear or disappear in the watts meter.
   
   Note: During a preset workout, this mode shows a target watts zone for each segment of the workout.
   Scan—This mode shows the watts, strokes per minute, time, distance, and strokes modes for a few seconds each in a repeating cycle.
   The display modes will appear in the following displays:
   Upper display —This display will show the watts mode and the strokes per minute mode.
   
   Center display—This display will show the time mode, the distance mode, and the strokes mode.
   
   Lower display—This display will show the calories mode.
   
   The scan mode will be selected automatically when you turn on the console.
   To view the watts, strokes per minute, time, distance, or strokes mode continuously, press the Priority Display button repeatedly until the desired mode is shown in the display.
   To return to the scan mode, press the Priority Display button repeatedly until the word SCAN appears in the center display.
   
   To reset the displays to zero, press the On/Reset button.
   Change the volume level of the console by pressing the Vol increase and decrease buttons.
   
5. When you are finished exercising, the console will turn off automatically.
   If the row bar does not move for a few seconds, the console will pause.
   The console has an auto-off feature. If the row bar does not move and the console buttons are not pressed for a few minutes, the power will turn off automatically to save the batteries.

HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console sound system while you exercise, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the console and into a jack on your MP3 player, CD player, or other personal audio player; make sure that the audio cable is fully plugged in. Note: To purchase an audio cable, see your local electronics store.
Next, press the play button on your personal audio player. Adjust the volume level using the Vol increase and decrease buttons on the console or the volume control on your personal audio player.

HOW TO USE A PRESET WORKOUT

1. Turn on the console.
   To turn on the console, press the On/Reset button on the console or simply begin rowing.
   T he displays will turn on and the console will be ready for use.
2. Select a preset workout.
   To select a preset workout, press the Watts Workouts or Calorie Workouts button repeatedly until the number of the desired workout appears in the lower display.
   The duration of the workout will appear in the center display.
   Note: Profiles of the preset workouts are printed on the console.
   
3. Adjust the resistance to the highest level.
   See HOW TO ADJUST THE RESISTANCE and adjust the resistance to the highest level by moving the resistance handle toward the front of the rower.
   
   If you do not adjust the resistance to the highest level, the watts and calories feedback will not be as accurate.
4. Start the workout.
   Press the Start button or begin rowing to start the workout.
   Each workout is divided into one-minute segments. A watts target is programmed for each segment. Note: The same watts target may be programmed for consecutive segments.
   At the end of each segment of the workout, a series of tones will sound.
   The watts target zone will be shown in the watts target meter in the upper display. The space between the flashing bars represents the watts target for the segment; the solid bars represent your actual watts output.
   
   As you exercise, keep your watts output within the watts target zone for the current segment by adjusting your rowing strokes.
   
   The watts target is intended only to provide motivation. Make sure to row in a manner that is comfortable for you.
   If you stop rowing for several seconds, a series of tones will sound and the workout will pause.
   To restart the workout, press the Start button or simply resume rowing. The workout will continue until the last segment of the workout ends.
5. Follow your progress with the displays.
6. When you are finished exercising, the console will turn off automatically.

MAINTENANCE AND TROUBLESHOOTING

MAINTENANCE
Regular maintenance is important for optimal performance and to reduce wear. Inspect and properly tighten all parts each time the rower is used. Replace any worn parts immediately.
To clean the rower, use a damp cloth and a small amount of mild detergent.

To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.
For best results, clean the rail, the seat carriage, and the carriage rollers daily.

CONSOLE TROUBLESHOOTING
Most console problems are the result of low batteries; for replacement instructions, see assembly step 8.

HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the reed switch should be adjusted.
To adjust the reed switch, you must remove the resistance handle and the right and left shields as described below.
First, remove the six M4 x 10mm Screws (70), and then gently remove the Resistance Handle (9).

See the EXPLODED DRAWING.
Locate the Right and Left Shields (7, 8). Remove the four M4 x 19mm Screws (69) and the ten M4 x 16mm Screws (68) from the Right and Left Shields. Then, gently remove the Right and Left Shields.
Next, locate the Reed Switch (47). Turn the Left Fan (4) until a Magnet (85) is aligned with the Reed Switch.
Slightly loosen the two indicated M4 x 19mm Screws (69). Slide the Reed Switch slightly closer to or away from the Magnet, and then retighten the Screws.

Turn the Left Fan (4) so that the Magnet (85) passes the Reed Switch (47) repeatedly. Repeat these actions until the console displays correct feedback.
When the reed switch is correctly adjusted, reattach the parts that you removed.

EXERCISE GUIDELINES

Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your "training zone." The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.
Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a sixsecond heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute.

WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

PART LIST

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated.

EXPLODED DRAWING

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us:

• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual)

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be shown at actual size.

IMPORTANT PRECAUTIONS

To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your rower before using your rower. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

1. It is the responsibility of the owner to ensure that all users of the rower are adequately informed of all precautions.
2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.
3. The rower is not intended for use by persons with reduced physical, sensory, or mental capabilities or lack of experience and knowledge, unless they are given supervision or instruction about use of the rower by someone responsible for their safety.
4. Use the rower only as described in this manual.
5. The rower is intended for home use only. Do not use the rower in a commercial, rental, or institutional setting.
6. Keep the rower indoors, away from moisture and dust. Do not put the rower in a garage or covered patio, or near water.
7. Place the rower on a level surface, with a mat beneath it to protect the floor or carpet.

Model No. NTEVRW59216.0
Serial No.
Write the serial number in the space above for reference.

CUSTOMER SERVICE
UNITED KINGDOM Call: 0330 123 1045 From Ireland: 053 92 36102
Website: iconsupport.eu
E-mail: csuk@iconeurope.com
Write: ICON Health & Fitness, Ltd. Unit 4, Westgate Court Silkwood Park OSSETT WF5 9TT UNITED KINGDOM
AUSTRALIA Call: 1800 993 770 E-mail: australiacc@iconfitness.com Write: ICON Health & Fitness, Inc. PO Box 635 WINSTON HILLS NSW 2153 AUSTRALIA

Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

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