Table of Contents
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Table of Contents
Schematic Diagrams with Part Numbers ......................................... 2
1
2
Using the Indoor Rower ....................................................... 7
Safety ............................................................................................. 10
Before Your First Row .................................................................... 11
Technique ....................................................................................... 12
Workout Intensity ........................................................................... 13
3
PM2 and Heart Rate
Using the Performance Monitor (PM2) .......................................... 14
Heart Rate Interface Installation-Model C...................................... 20
Using the Heart Rate Interface ....................................................... 21
4
Training on the Concept2 Indoor Rower .................... 24
Training Logs .................................................................................. 25
Pace Chart ...................................................................................... 28
5
Maintenance Procedures
Recommended Schedule ............................................................... 29
Cleaning Monorail Top .................................................................... 30
Lubricating Chain ............................................................................ 30
Removing and Installing the Return Mechanism Cover ................. 31
Shock Cord Adjustment.................................................................. 32
Flywheel Opening and Cleaning ..................................................... 34
Performance Monitor Battery Removal/Replacement .................... 35
Performance Monitor Arm Tension Adjustment ............................. 35
Troubleshooting ..................................................................... 36
6
................................................. 3
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Summary of Contents for Concept2 indoor rower
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Page 1: Table Of Contents
PM2 and Heart Rate Using the Performance Monitor (PM2) .......... 14 Heart Rate Interface Installation–Model C........20 Using the Heart Rate Interface ............21 Training on the Concept2 Indoor Rower ....24 Training Logs .................. 25 Pace Chart ..................28 Maintenance Procedures Recommended Schedule ............... -
Page 2: Schematic Diagrams With Part Numbers
Flywheel Axle PN 1113 and Sprocket PN 1112 Chain Assembly PN 1716 Shock Cord (12.5') PN 1731 Travelling Pulley Assembly PN 1756 Shock Cord Pulleys (4) PN 1011 and Axles (2) PN 1130 S.C.A.M.s (2) PN 1104 indoor rower parts... -
Page 3: Unpacking And Assembly
You should find the following parts in your Indoor Rower shipping box. If any parts are missing, please call us toll-free at 1.800.245.5676. UNPACKING & ASSEMBLY PN 1736 PN 1746 PN 296 PN 1118 PN 1117... - Page 4 assembly of front legs Tool Needed: Allen Wrench (provided) Parts Needed: 4 washers 4 screws (actual size) ⁄ " (60 cm) Long 19" (49 cm) Short Note that longer leg (I) attaches to same side as wheels.
- Page 5 attaching front leg Parts Needed: Tool Needed: 4 washers Allen Wrench 4 screws (provided) (actual size) Front Leg Assembly Long Short Insert socket screws in this order. Please note direction of wheels. CORRECT Leg Assembly INCORRECT Leg Assembly Wheels Wheels Wrong Toward Short...
- Page 6 2 washers 2 screws (actual size) Place framelock between footplates on Indoor Rower. The two footplates may need to be pulled apart slightly for the axle tube FRAMELOCK to fit. Be sure to line up axle tube to orient framelock as shown.
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Page 7: Using The Indoor Rower
Place the flywheel and monorail sections of the Indoor Rower end to end. attaching the monorail Step 1. Using one of the footstraps as a handle, lift the footboard end of the flywheel section until it rolls on the caster wheels. Lift the end of the monorail to the same level. - Page 8 Begin by setting the Flexfoot heel so the strap crosses the ball of your foot. As you gain familiarity with the Indoor Rower, you may choose to raise or lower the Flexfoot a notch for reasons of flexibility or general comfort.
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Page 9: Seat Pad
2. Lift the footstrap slightly with one hand to disengage do not find the standard seat to be completely comfort- the monorail. able, you may wish to try the seat pad which is available from Concept2. Order PN 1409. storage The two parts may be placed upright as shown here for more compact storage. -
Page 10: Safety
SAFETY Pull straight back with both hands. Do not let handle fly into chain guide. Chain Guide Handle Hook Never twist chain or pull from side to side. Place handle against the chain guide or in handle hook before letting go. CAUTIoN Rollers Do not row with one hand only. -
Page 11: Before Your First Row
U-bolt, or shock cord, may result in injury to the user. When in doubt about the condition of any part, Concept2 strongly advises that it be replaced immediately with genuine Concept2 parts. • To avoid possible injury, use caution while attaching the monorail section to the flywheel section and while operating the frame lock. -
Page 12: Technique
• Have someone watch you to help you match your • Aim for a stroke rate of between 24 and 30 strokes body positions to those shown below. per minute as displayed on the Performance Monitor. • These positions should be blended together to make a •... -
Page 13: Workout Intensity
➠ Control the intensity of your rowing by how hard you pull. Think of the Indoor Rower as your boat. If you row easily, you can row for a long time. To make the boat go faster, you pull harder. -
Page 14: Using The Performance Monitor (Pm2)
ThE PM2 oPERATIoN Your Concept2 Indoor Rower is equipped with a PM2, the second generation of our electronic Performance Monitor. We have designed the PM2 to be as friendly as possible while making several powerful new functions available to you. - Page 15 METERS: the number of meters you have rowed since you *For more information, see pages 20–23. To order your Heart Rate started. Interface, call Concept2 toll free at CALORIES: the approximate 1-800-245-5676 number of calories you have burned since you started.
- Page 16 PM2. We encourage you to set them up on your own PM2 as you read through the instructions. They are also good workouts to try once you have learned proper rowing technique and built up your time rowing on the Indoor Rower.
- Page 17 Example #4: Example #2: Example #3: DISTANCE INTERVALS PRESET DISTANCE TIME INTERVALS 5000 meter row 10 x 1 minute hard/ 5 x 500 meters 1 minute easy with 2 minutes rest ON/OFF ON/OFF ON/OFF TIME TIME TIME /500 M /500 M /500 M /500 M /500 M...
- Page 18 c. using recall After you have finished a workout, you can use RECALL to view your performance during each split or interval of your workout. The first press of the RECALL button displays the end of workout information for your workout. Each successive press of the RECALL button shows the next earlier split or interval until either the last split has been displayed or there is no more memory available (maximum storage is 20 splits or intervals).
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Page 19: Display Test
The drag factor is most helpful if you row on Concept2’s in different locations and want to be sure the resistance setting to set a time interval for split to set a distance interval for split is the same. -
Page 20: Heart Rate Interface Installation-Model C
ThE oPTIoNAL PM2 hEART RATE INTERFACE Installing on Model C PN 1761 21"/53 cm Placement of wire should be the mirror image of the monitor wire on other side of arm. for machines built after 7/1/95 for machines built before 7/1/95 Route wire through framelock. -
Page 21: Using The Heart Rate Interface
4 feet (1.22 meters) apart to avoid 4. Make sure your Receiver is within the proper range to interference. receive transmission (1 meter/3 feet from your chest If further troubleshooting assistance is belt). needed, call Concept2 at 800.245.5676. - Page 22 For more information, talk to a local trainer or coach, check bookstores or call Concept2. The following information, provided by Polar Electro, Inc., is designed to get you started with heart rate monitoring.
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Page 23: Care And Maintenance
service care and maintenance • Carefully pack your Receiver and Belt Transmitter in a NOTE: Any service done by a party other than Polar shipping carton so that it is protected from shipping Electro Inc. or a Polar authorized service center during damage. -
Page 24: Training On The Concept2 Indoor Rower
It’s also a good place to record your total meters rowed in case you ever want to join the Concept2 Million Frequency: 2–4 times per week in your “off-sea- Meter Club. Finally, the most detailed log option is a daily son”, 1–2 times per week in competitive season... -
Page 25: Training Logs
the rower's daily log PERSONAL DATA Date: Form of Exercise: Workout Partners: Time of Day: Indoor [ ] On-Water [ ] Other: Rowing Rowing Environmental [ ] hot Before workout, [ ] low, unmotivated And my [ ] bad, grumpy conditions for [ ] cold my energy... - Page 26 monthly workout summary METERS CUMUL. DATE WORKOUT WORKOUT DATA ROWED METERS COMMENTS Total Meters This Month =...
- Page 27 test results log Test Piece: 2000 METERS Test Date Distance/Time Comments Test Piece: 30 MINUTE Test Date Distance/Time Comments Test Piece: 60 MINUTE Test Date Distance/Time Comments...
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Page 28: Pace Chart
Use this chart to predict your final time or distance for the workouts shown. Avg pace per 1000m 5000m 6000m 10,000m 30 min. 60 min. 500m 2000m 1:28 2:56 5:52 14:40 17:36 29:20 10,230 20,460... -
Page 29: Recommended Schedule
(monthly for institutional users): 1) Inspect chain for stiff links. If thorough lubrication does not help, the chain should be replaced with Concept2 part number PN 1765. 2) Inspect chain-handle connection for wear. If the hole has become elongated, or the U-bolt is worn halfway through, the entire con- nection should be replaced with Concept2 part number PN 184. -
Page 30: Cleaning Monorail Top
cleaning monorail top lubricating chain Every 50 Hours of Use Clean daily after use Use 1 teaspoon of 20 weight oil on paper towel. Rub along chain. Wipe off excess. Tools Needed: Repeat if needed. Cloth Cleaner: soap & water Mineral or any glass cleaner Acids... -
Page 31: Removing And Installing The Return Mechanism Cover
Concept2 part number PN 1526 Removing Installing Assembled... -
Page 32: Shock Cord Adjustment
You must use the shock cord available through Concept2. Use of other shock cord will have a significant effect on the performance of your machine. Concept2 part number PN 1731. FLYWHEEL SIDE 1. Detach flywheel section and turn upside down. - Page 33 Push equal amounts of cord through both shock cord adjustment mechanisms.
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Page 34: Flywheel Opening And Cleaning
flywheel opening and cleaning Every 250 Hours of Use Tools Needed: Check for dust with flashlight. Vacuum if needed. ➀ ➁ ➂ ➃... -
Page 35: Performance Monitor Battery Removal/Replacement
battery removal battery replacement Use 2 AA batteries. performance monitor arm tension adjustment Tools Needed: 2 wrenches: ⁄ " or 11mm... -
Page 36: Troubleshooting
Possible Cause: Long Legs! Remedy: See diagram on page 2 for proper rout- ing of the shock cord and chain. Contact Concept2 if Remedy: If you hit the end of the monorail while replacement parts are needed. - Page 37 If this connection between the cable and the receiver. doesn’t help, contact Concept2. If the ON/OFF button does activate the display (with zeroes), there may be a Possible Cause # 4: Outside interference problem with the monitor pickup.
- Page 38 MORRISVILLE, VERMONT USA EMAIL:ROWING@CONCEPT2.COM WEB:WWW.CONCEPT2.COM...
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Questions and answers
I use the Concept II rower at a gym. They changed the batteries and when I went to menu, instead of normal menu with "Just Row" at the top, it wanted me to update Date and time. Date was 6 years ago,so I tried to change it. I did something wrong and it cycled to languages I wanted English and ended up with Slovak....How do I get it back to Just Row? and English?