Getting Started - First Degree Fitness Neptune Challenge AR Owner's Manual

Adjustable Resistance (AR) Tank:
The Adjustable Resistance (AR) Tank, developed and patented by First Degree Fitness, offers a
true multi-level experience. Water is moved between the "storage" and "active" chambers of the AR
Tank. Your new Rowing Ergometer 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 fill 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. Row hard at a steady pace (20 to 25 strokes
per minute [SPM]) and put some effort into the stroke, ensuring that good form is maintained. You
can make adjustments to the resistance level while you row. Your Rowing Ergometer will adapt
almost instantly to increases in resistance but will take up to 10 strokes to reduce the effort re-
quired, as the central (storage) tank fills up.
DEVELOPING YOUR ROUTINE
Once you have found a level that gives you the exercise required, changes can be made to
SPM and to stroke intensity to further vary your energy input. Interval training is used by most
Rowers, where a period of low intensity is combined with short intervals of high intensity. Your
FDF Rowing Ergometer allows for changes 'on the fly', to achieve multi-level resistance profiles
during a single workout. For more information on exercise routines, please visit our website at
www.firstdegreefitness.com
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MAX: This setting allows the
maximum amount of water to
reach the flywheel for heaviest
resistance
———
———
MIN: Keeps a portion of the
water in reserve creating light
resistance.