NordicTrack NTRW39121 Rowing Machine User Manual
- June 9, 2024
- NordicTrack
Table of Contents
NTRW39121 Rowing Machine
Model No. NTRW39121-INT.0 Serial No. Write the serial number in the space
above for reference.
Serial Number Decal
MEMBER CARE
UNITED KINGDOM Website: iFITsupport.eu E-mail: csuk@iconeurope.com Write: iFIT
Health & Fitness, Ltd. Unit 4, Westgate Court Silkwood Park OSSETT WF5 9TT
UNITED KINGDOM AUSTRALIA Call: 1800 993 770 E-mail: australiacc@iFIT.com
Write: iFIT Inc. PO Box 635 WINSTON HILLS NSW 2153 AUSTRALIA
CAUTION
Read all precautions and instructions in this manual before using this
equipment. Keep this manual for future reference.
USER’S MANUAL
iconeurope.com
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. .4 PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
.5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . .6 HOW TO USE THE ROWER. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . .10 HOW TO USE THE CONSOLE. . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . .13 MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 EXERCISE
GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21 PART
LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . .24 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . .26 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
RECYCLING INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
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.
NORDICTRACK and IFIT are registered trademarks of iFIT Inc. App Store is a
trademark of Apple Inc., registered in the U.S. and other countries. Android
and Google Play are trademarks of Google LLC. The Bluetooth® word mark and
logos are registered trademarks of Bluetooth SIG, Inc. and are used under
license. IOS is a trademark or registered trademark of Cisco in the U.S. and
other countries and is used under license.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions
and
instructions in this manual and all warnings on the rower before using the
rower. iFIT 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.
8. Keep the rower indoors, away from moisture and dust. Do not put the rower in a garage or covered patio or near water.
2. Keep children under age 16 and pets away from the rower at all times.
3. Consult your health care provider before beginning any exercise program.
This is especially important for persons over age 35 or persons with pre-
existing health problems.
4. Consult your health care provider before beginning or continuing any
exercise program during pregnancy. Use the rower only as authorized by your
health care provider.
5. 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.
9. Place the rower on a level surface, with a mat beneath it to protect the
floor or carpet. Make sure that there is at least 2 ft. (0.6 m) of clearance
around the rower.
10. Inspect and properly tighten all parts each time the rower is used.
Replace any worn parts immediately. Use only manufacturersupplied parts.
11. The rower should not be used by persons weighing more than 250 lbs. (115
kg).
12. Wear appropriate clothes while exercising; do not wear loose clothes that
could become caught on the rower. Always wear athletic shoes for foot
protection.
13. Always keep your back straight while using the rower; do not arch your
back.
6. Use the rower only as described in this manual.
14. Do not release the row bar while the strap is extended.
7. The rower is intended for home use only. Do not use the rower in a commercial, rental, or institutional setting.
15. Over exercising may result in serious injury or death. If you feel faint, if you become short of breath, or if you experience pain while exercising, stop immediately and cool down.
3
BEFORE YOU BEGIN
Thank you for selecting the new NORDICTRACK® RW 300 rower. Rowing is an
effective exercise for increasing cardiovascular fitness, building endurance,
and toning the body. The RW 300 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.
Length: 7 ft. 3 in. (221 cm) Width: 1 ft. 10 in. (56 cm) Weight: 90 lbs. (41 kg)
Console
Seat Rail
Row Bar Frame Handle
Rail Handle Folding Clamp
Adjustable Neck Knob Strap
Wheel Footrest
4
PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for assembly. The
number in parentheses below each drawing is the key number of the part, from
the PART LIST near the end of this manual. The number following the key number
is the quantity needed for assembly. Note: If a part is not in the hardware
kit, check to see if it has been preassembled. Extra parts may be included.
M4 x 8mm
M4 x 12mm
Screw (104)2 Screw (105)4
M4 x 16mm Screw (68)2
M4 x 19mm Screw (69)2
M8 x 35mm Screw (82)4
M10 x 14mm Screw (61)2
5
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.
· To identify small parts, see page 5.
· In addition to the included tool(s), assembly requires the following
tool(s):
one Phillips screwdriver
one adjustable wrench
Assembly may be easier if you have a set of wrenches. To avoid damaging parts,
do not use power tools.
1. To register your product and activate your warranty in the UK, go to iFITsupport.eu. If you
1
do not have internet access, complete the war-
ranty registration card in the warranty booklet
and send it by registered post to the address on
the back cover of the warranty booklet.
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
2
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
2
6
3. Have a second person hold the Rail (2) during this step.
3
Attach the Stabilizer (3) to the Frame (1) with two M10 x 14mm Screws (61).
Then, hold the Rail Handle (34), pull the Rail (2) outward, and rest the Rail on the floor (see the drawing in step 4).
1
2
3
34 61
4. Orient the Seat (23) as shown, and slide the Seat Carriage (5) onto the Rail (2).
4
2
23
5
7
5. Slide the Seat (23) to the front of the Rail (2).
Next, attach the Rear Stop (87) to the Rail (2) with two M4 x 8mm Screws
(104).
Then, attach the Rail Cap (38) to the Rail (2) with two M4 x 19mm Screws (69).
5 23
104 2
87
69 38
69
6. While a second person holds the Console (75) near the Upright (77), plug
the Upright Wire (84) into the receptacle on the Console. The wire connector
should slide into the receptacle and snap into place with an audible click. If
it does not, turn the connector and try again. If you do not connect the
connector properly, the Console may become damaged when you turn on the
console.
Insert the excess wire into the Upright (77) or into the Console (75).
Tip: Avoid pinching the wires. Attach the Console (75) to the Upright (77)
with four M4 x 12mm Screws (105); start all four Screws, and then tighten
them.
6 75
105 77
105
84 Avoid pinching the wire
7. While a second person holds the Console (75) and the Upright (77) near the Frame (1), connect
7
the Upright Wire (84) to the Main Wire (109).
The wire connectors should slide together
easily and snap into place with an audible
click. If they do not, turn one connector and
try again. 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 four Screws, and then tighten them.
75
Avoid pinching the wires
84 109
82
77 1
8
8. Hold the Console (75) with one hand, and loosen and remove the Knob (78)
from the Upright (77).
Next, 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 81
68
9. Plug the Power Adapter (108) into the receptacle on the frame of the rower.
9
Note: To plug the Power Adapter (108) into an outlet, see HOW TO PLUG IN THE POWER ADAPTER on page 10.
75 77 80 78 68
108
10. Make sure that all parts are properly tightened. Extra parts may be included. Place a mat beneath the rower to protect the floor.
9
HOW TO USE THE ROWER
HOW TO PLUG IN THE POWER ADAPTER
HOW TO ADJUST THE CONSOLE VIEWING ANGLE
IMPORTANT: If the rower has been exposed to cold temperatures, allow it to warm to room temperature before you plug in the Power Adapter (A). If you do not do this, you may damage the console displays or other electronic components.
IMPORTANT: Always plug the power adapter (A) into the rower before you plug it into an outlet.
Make sure
that the Power
A
Adapter (A) is
plugged into
the receptacle
on the rower.
Then, plug the
Power Adapter
into an appropri-
ate outlet that
is properly installed in accordance with all local codes
and ordinances.
HOW TO ADJUST THE FOOT PADS
First, sit on the seat and place your feet in the Foot Pads (B).
Next, press the
Footrest Bracket
(C), slide the
Foot Pad (B)
to the desired
position, and
C
then release the
D
Footrest Bracket
B
so that the Tab
(D) engages a
slot in the Foot
Pad. Then, tighten the strap over your foot.
To adjust the
console to the
desired view-
ing angle, hold the console with one hand, and
F E
loosen the Knob
(E). Next, raise
or lower the Neck
(F) to the desired
angle, and then
tighten the Knob;
do not hold or pull on the console.
HOW TO USE THE TABLET HOLDER
IMPORTANT: The Tablet Holder (G) is designed for use with most full-size tablets. Do not place any other electronic device or object in the Tablet Holder.
To insert a tablet
into the Tablet Holder (G), set
G
the bottom edge
of the tablet in
the tray. Then,
pull the clip over
the top edge of
the tablet. Make
sure that the
tablet is firmly
secured in the Tablet Holder. Reverse these actions
to remove the tablet from the Tablet Holder.
Adjust the other foot pad in the same way. Make sure that both foot pads are in the same position.
10
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. Unplug the power adapter
when storing the rower for extended periods of time.
To store the rower, first slide the Seat (H) to the rear of the Rail (I).
Then, pull the Rail Handle (K) inward until the Folding Clamp (O) engages the
bar on the Stabilizer (P).
J
HJ
I K
L, M
N O
K I
O P
Q Q
To unfold the rower, first place your foot on a Stabilizer Foot (Q) and pull the Rail Handle (K) outward to disengage the Folding Clamp (O).
Next, hold and lift the Frame Handle (J) and the Rail Handle (K), and tip the rower forward onto the Shields (L, M) and the Storage Feet (N) (see the drawing at the right).
Then, hold the Rail Handle (K) and the Frame Handle (J), pull the Rail Handle outward, and lower the Rail (I) to the floor.
11
HOW TO MOVE THE ROWER IN THE UNFOLDED POSITION
Take any neces-
sary measures to avoid damag-
I
ing your floor.
Stand behind
the rower and lift
the Rail (I) 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
Take any necessary measures to avoid damaging your floor. See HOW TO FOLD AND STORE THE ROWER on page 11, and fold the rower. Then, hold the Frame Handle (J), place your foot on a Stabilizer Foot (Q), 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.
J
Q
12
HOW TO USE THE CONSOLE
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 of the console, you can adjust the resistance of
the row bar with a touch of a button. As you exercise, the console will
display continuous exercise feedback. You can even monitor your heart rate
using a compatible heart rate monitor. To purchase a compatible heart rate
monitor, see page 19.
In addition, the console offers a selection of onboard workouts. Each onboard
workout automatically changes the resistance of the row bar as it guides you
through an effective workout.
The console also features wireless technology that enables the console to
connect to iFIT®. With the iFIT app, you can choose from a rotating selection
of
featured workouts that automatically control the resistance of the row bar as
iFIT trainers guide you through immersive exercise sessions.
With an iFIT subscription, you can access a large and varied library of
thousands of destination and studio workouts, create your own workouts, track
your workout results, and access many other features.
You can also connect your personal audio player to the console sound system
and listen to your favorite music or audio books while you exercise.
To use the manual mode, see page 14. To use an onboard workout, see page 16.
To use an iFIT workout, see page 17. To change console settings, see page 18.
To use the sound system, see page 19.
Note: If there is a sheet of plastic on the display, remove the plastic.
13
HOW TO USE THE MANUAL MODE 1. Begin rowing or press any button on the
console to turn on the console. After a moment, the display will turn on. The
console will then 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 any of
the Workouts buttons repeatedly until zeros appear in the display.
3. Change the resistance of the row bar as desired. Press the Start button or
begin rowing to start the manual mode.
As you row, change the resistance of the row bar by pressing the Resistance
increase and decrease buttons or by pressing one of the numbered Resistance
buttons.
Note: After you press a button, it will take a moment for the row bar to reach
the selected resistance level.
4. Follow your progress with the display. The display can show the following
workout information:
Calories (CALS)–When the manual mode and most onboard workouts are selected,
the
approximate number of calories you have burned. When calorie workouts are selected, the approximate number of calories that remain to be burned in the workout.
Calories per Hour (CALS/HR)–The approximate number of calories that you are burning per hour.
Distance (M)–The distance that you have rowed in meters.
Pulse (BPM and heart symbol)–Your heart rate when you use a compatible heart rate monitor (see HOW TO USE AN OPTIONAL HEART RATE MONITOR on page 19).
Resistance (RESIST)–The resistance level of the row bar.
Strokes–The number of rowing strokes that you have completed during your workout.
Strokes Per Minute (SPM)–The number of rowing strokes that you are completing per minute.
Speed (KPH)–Your rowing pace in kilometers per hour.
Time–When the manual mode or a calorie workout is selected, the elapsed time. When an onboard workout is selected, the time remaining in the workout.
Watts–Your approximate power output in watts.
500 Meter Split (500 M SPLIT)–Your rowing pace in the number of minutes it takes to row 500 meters.
Press the Display button (A) repeatedly to view the desired workout information in the display.
B
A
C
14
Scan mode–The console also has a scan mode that will display workout information in a repeating cycle. To turn on the scan mode, press the Scan button (B); the scan indicator (D) and the word SCAN will turn on in the display.
D
To manually advance the scan cycle, press the Scan button repeatedly.
To turn off the scan mode, press the Display button; the scan indicator and the word SCAN will turn off.
B
A
C
You can also customize the scan mode to display only the desired workout
information in the repeating cycle.
To customize the scan mode, first press the Display button repeatedly until
the workout information that you want to add to or remove from the scan cycle
appears in the display.
Next, press the Add/Remove button (C) to add or remove that workout
information from the scan cycle. When workout information is added, its
indicator will turn on in the display. When workout information is removed,
its indicator will turn off.
Then, press the Scan button to turn on the scan mode.
Note: The console will show your heart rate in the scan cycle automatically
whenever it detects a pulse from a heart rate monitor.
To change the volume level of the console, press the volume increase and
decrease buttons.
To pause the console, simply stop rowing or press the End button. When the
console is paused, the time will flash in the display. To continue your
workout, simply resume rowing.
To end the workout, press the End button repeatedly.
5. When you are finished exercising, the console will turn off automatically.
If the row bar does not move for several seconds, the console will pause and
the time will flash in the display. To resume your workout, simply resume
rowing.
If the row bar does not move for several minutes and the buttons are not
pressed, the console will turn off and the display will be reset.
Note: The console features a demo mode, designed to be used if the rower is
displayed in a store. If the demo mode is turned on, the console will not turn
off and the display will not be reset when you finish exercising. To turn off
the demo mode, see HOW TO CHANGE CONSOLE SETTINGS on page 18.
15
HOW TO USE AN ONBOARD WORKOUT
1. Begin rowing or press any button on the console to turn on the console.
After a moment, the display will turn on. The console will then be ready for use.
2. Select an onboard workout.
To select an onboard workout, press the Calorie button (E), Time button (F), or Interval Workouts (G) button repeatedly until the name of the desired workout appears in the display.
E FG
A few seconds after you press a button, the duration of the workout or the
number of calories to be burned will appear in the display. The maximum
resistance level may also appear.
3. Start the workout.
Press the Start button or begin rowing to start the workout.
Calorie and Interval Workouts–Each Calorie and Interval workout is divided
into one-minute segments. One resistance level is programmed for each segment.
Note: The same resistance level may be programmed for consecutive segments.
Continue rowing until the first segment ends. If a different resistance level
is programmed for the next segment, the resistance level will appear in
the display for a few seconds to alert you. The resistance of the row bar will
then change.
If the resistance level for the current segment is too high or too low, you
can manually override the setting by pressing the Resistance buttons.
IMPORTANT: When the current segment of the workout ends, the row bar will
automatically adjust to the resistance level programmed for the next segment.
The workout will continue in this way until the last segment ends. To pause
the console, simply stop rowing or press the End button. When the console is
paused, the time will flash in the display. To continue your workout, simply
resume rowing.
To end the workout, press the End button repeatedly.
Time Workouts–Each Time workout is divided into one-minute segments. Adjust
the resistance level and your rowing speed as desired during each segment of a
Time workout.
The workout will continue in this way until the last segment ends. To pause
the console, simply stop rowing or press the End button. When the console is
paused, the time will flash in the display. To continue your workout, simply
resume rowing.
To end the workout, press the End button repeatedly.
4. Follow your progress with the display.
See step 4 on page 14.
5. When you are finished exercising, the console will turn off automatically.
See step 5 on page 15.
16
HOW TO USE AN IFIT WORKOUT
3. Select an iFIT workout.
The console offers access to a large and varied library of iFIT workouts when you download the iFIT app to your smart device and connect it to the console.
In the iFIT app, touch the buttons at the bottom of the screen to select either the home screen (Home button) or the workout library (Browse button).
Note: The console supports Bluetooth connections to smart devices via the iFIT app and to compatible heart rate monitors. Other Bluetooth connections are not supported.
To select a workout from the home screen or the workout library, simply touch the desired workout button on the screen. Slide or flick the screen to scroll upward or downward if necessary.
1. Download and install the iFIT app on your smart device.
On your iOS® or AndroidTM smart device, open the App Store or the Google
PlayTM store, search for the free iFIT app, and then install the app on your
smart device. Make sure that the Bluetooth option is enabled on your smart
device.
Then, open the iFIT app and follow the instructions to set up an iFIT account
and customize settings.
Take time to explore the iFIT app and learn about its features and settings.
2. Connect your smart device to the console.
Note: If you are connecting both your heart rate monitor and your smart device
to the console, you must connect your heart rate monitor before you connect
your smart device (see HOW TO USE AN OPTIONAL HEART RATE MONITOR on page 19).
To connect your smart device, first press the iFIT Sync button on the console;
the console pairing number will appear in the display. Then, follow the
instructions in the iFIT app to connect your smart device to the console. When
your smart device is connected, the Bluetooth icon will appear in the display.
When you select a workout, the screen will show an overview of the workout
that includes details such as the duration and distance of the workout and the
approximate number of calories you will burn during the workout.
4. Start the workout.
Touch Start Workout to start the workout.
During some workouts, an iFIT trainer will guide you through an immersive
video workout. Touch the screen in any open space to view and select music,
trainer voice, and volume options for the workout.
During some workouts, the screen will show a map of the route and a marker
indicating your progress. Touch the buttons on the screen to select the
desired map options.
If the resistance setting for the current segment of the workout is too high
or too low, you can manually override the setting by pressing the increase and
decrease buttons on the console.
To return to the programmed resistance settings of the workout, touch Follow
Trainer.
Note: The calorie goal shown in the workout description is an estimate of the
number of calories that you will burn during the workout. The actual number of
calories that you burn will depend on various factors, such as your weight. In
addition, if you manually change the resistance level during the workout, the
number of calories you burn will be affected.
17
5. Pause or end the workout.
HOW TO CHANGE CONSOLE SETTINGS
To pause the workout, simply touch the screen or stop rowing. To continue the
workout, simply resume rowing.
To end the workout, touch the screen to pause the workout, and then follow the
prompts on the screen to end the workout and return to the home screen.
When the workout ends, a workout summary will appear on the screen. If
desired, you can select options such as adding the workout to your schedule or
adding the workout to your favorites list. Then, touch Finish to return to the
home screen.
6. Disconnect your smart device from the console.
To disconnect your smart device from the console, first select the disconnect
option in the iFIT app. Then, press and hold the iFIT Sync button on the
console.
Note: All Bluetooth connections between the console and other devices
(including any smart devices, heart rate monitors, and so forth) will be
disconnected.
1. Select the settings mode.
To select the settings mode, press the Settings button. The first settings
screen will appear in the display.
Note: If you are using the manual mode or an onboard workout, press the End
button repeatedly to end your workout before you press the Settings button.
2. Navigate the settings mode.
While the settings mode is selected, you can navigate through several settings
screens. Press the Display button repeatedly to select the desired settings
screen.
3. Change settings as desired.
Software Version Number–The software version number will appear in the
display.
Display Test–This screen is intended to be used by service technicians to
identify whether the display is working correctly.
7. When you are finished exercising, the console will turn off automatically. See step 5 on page 15. IMPORTANT: When you are finished exercising, make sure to disconnect your smart device and/or heart rate monitor from the console (see step 6 above and HOW TO USE AN OPTIONAL HEART RATE MONITOR on page 19). If you do not do this, the console may not turn off.
Button Test–This screen is intended to be used by service technicians to
identify whether a certain button is working correctly.
Total Time–The word TIME will appear in the display. The display will show the
total number of hours that the rower has been used.
Total Distance–The letters KM will appear in the display. The display will show the total distance in kilometers that the rower has been rowed.
18
Contrast Level–The currently selected contrast level will appear in the
display. Press the Resistance increase and decrease buttons to adjust the
contrast level.
Demo Mode–The currently selected demo mode option will appear in the display.
The console features a demo mode, designed to be used if the rower is
displayed in a store. If the demo mode is turned on, the console will not turn
off and the display will not be reset when you finish exercising. Press the
Resistance increase button repeatedly to select a demo mode option. To turn on
the demo mode, select DON. To turn off the demo mode, select DOFF.
HOW TO USE AN OPTIONAL HEART RATE MONITOR
Whether your goal is to burn fat or to strengthen your cardiovascular system,
the key to achieving the best results is to maintain the proper heart rate
during your workouts. The optional heart rate monitor will enable you to
continuously monitor your heart rate while you exercise, helping you to reach
your personal fitness goals. To purchase an optional heart rate monitor,
please see the front cover of this manual.
The console is compatible with all Bluetooth® Smart heart rate monitors.
4. Exit the settings mode. Press the Settings button to exit the settings mode.
To connect a compatible heart rate monitor to the console, press the iFIT Sync
button on the console; the console pairing number will appear in the display.
When a connection is established, the LED on the console will flash red twice.
When your heartbeat is detected, your heart rate will be shown.
Note: If there is more than one compatible heart rate monitor near the
console, the console will connect to the heart rate monitor with the strongest
signal.
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 personal audio player; make
sure that the audio cable is fully plugged in. Note: To purchase an audio
cable, see your local electronics store.
To disconnect your heart rate monitor from the console, press and hold the
iFIT Sync button on the console.
Note: All Bluetooth connections between the console and other devices
(including any smart devices, heart rate monitors, and so forth) will be
disconnected.
Next, press the play button on your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player.
19
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. Use only manufacturersupplied parts.
To clean the rower, use a damp cloth and a small amount of mild detergent.
IMPORTANT: 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
If the console does not turn on, make sure that the power adapter is fully
plugged in.
If a replacement power adapter is needed, see the front cover of this manual.
IMPORTANT: To avoid damaging the console, use only a manufacturersupplied
regulated power adapter.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the reed switch should be
adjusted.
See EXPLODED DRAWING B on page 27. Locate the Right and Left Shields (7, 8).
Remove the four M4 x 19mm Screws (69) and the nine 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 Flywheel (4) until a Magnet
(85) is aligned with the Reed Switch. Then, 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.
47 4 85
69
Turn the Left Flywheel (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.
20
EXERCISE GUIDELINES
WARNING: Consult your health
care provider before beginning any exercise program. 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 six-second
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.
21
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
1
your hips. Allow your back and shoulders to relax as you reach down
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward
you and rest it against the inner thigh of your extended leg. Reach
2
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and
groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands
against a wall. Keep your back leg straight and your back foot flat on
the floor. Bend your front leg, lean forward and move your hips toward
the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg.
3
To cause further stretching of the achilles tendons, bend your back
leg as well. Stretches: Calves, achilles tendons and ankles.
4. Quadriceps Stretch
4
With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward. Pull your
feet toward your groin area as far as possible. Hold for 15 counts, then
relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.
5
22
NOTES
23
PART LIST
Key No. Qty.
1
1
2
1
3
1
4
1
5
1
6
2
7
1
8
1
9
2
10
1
11
1
12
1
13
1
14
1
15
1
16
2
17
1
18
1
19
1
20
1
21
1
22
1
23
1
24
2
25
4
26
2
27
2
28
2
29
1
30
1
31
2
32
2
33
1
34
1
35
1
36
2
37
2
38
1
39
2
40
2
41
2
42
4
43
2
44
5
45
1
46
2
47
1
48
1
Description
Frame Rail Stabilizer Left Flywheel Seat Carriage Accent Ring Right Shield
Left Shield Disc Strap Grommet Bungee Cord Row Bar/Strap Spring Right Neck
Bushing Left Neck Bushing Footrest Strap Right Footrest Right Foot Pad Right
Footrest Bracket Left Footrest Bracket Left Footrest Left Foot Pad Seat
Bearing A Snap Ring Axle Cap Bearing B Wave Washer Pulley Assembly Axle Pivot
Bushing Front Stop Bumper Rail Handle Folding Clamp Rail Foot Small Carriage
Roller Rail Cap Large Carriage Roller Carriage Axle Stabilizer Foot Wheel
Storage Foot Small Rail Pulley Strap Roller A Strap Axle Reed Switch/Wire
Frame Pulley
Model No. NTRW39121-INT.0 R0822A
Key No. Qty.
49
1
50
1
51
1
52
1
53
1
54
3
55
4
56
9
57 10
58
2
59
2
60
1
61
2
62
8
63
8
64
1
65 12
66
2
67
4
68 11
69 22
70
1
71 10
72
1
73
1
74
1
75
1
76
1
77
1
78
1
79
1
80
1
81
1
82
4
83
1
84
1
85
4
86
5
87
1
88
2
89
1
90
1
91
1
92
1
93
3
94
2
95
4
96
1
Description
Frame Foot Clamp Row Bar Rest Frame Handle Pivot Axle 17mm Spacer 2.3mm Spacer
M6 x 15mm Washer M6 Locknut M8 x 22mm Washer M8 x 12mm Screw M10 x 40mm Bolt
M10 x 14mm Screw M5 Washer M5 x 10mm Screw Right Flywheel M6 x 15mm Screw M10
Flange Nut Large Rail Pulley M4 x 16mm Screw M4 x 19mm Screw Strap Roller B M6
x 12mm Screw 4.8mm Spacer Ground Screw One-way Bearing Console Neck Upright
Knob Wire Grommet Right Upright Cover Left Upright Cover M8 x 35mm Screw M8 x
50mm Hex Bolt Upright Wire Magnet M8 Locknut Rear Stop Bearing Bracket Link
Block Link Arm Magnet Bracket 58mm Pulley Axle 83mm Pulley Axle Clip M4 x 19mm
Blunt Screw M6 x 12mm Hex Screw
24
Key No. Qty.
97
1
98
1
99 20
100 1
101 2
102 1
103 1
104 2
Description
M6 x 13mm Washer M6 Washer M4 x 12mm Blunt Screw Resistance Motor M5 Nut
Resistance Disc M3 x 8mm Screw M4 x 8mm Screw
Key No. Qty.
105 8
106 1
107 6
108 1
109 1
Description
M4 x 12mm Screw M10 Locknut M4 x 10mm Screw Power Adapter Main Wire User’s
Manual Assembly Tool
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.
25
26
26 66 4
17 18
85
27 71
100
25 71 69
52
88 25 28
30
105
98
96
101
90 102 103
101 48 89
63 62
70
46
45
51
106 93
20
22
76 75
57 56
73 50
68 81
69 47
79 15 82
86 14
69
77
49 13
1
91
97 57
82
83 80
21
62 63
57 56
56 57
24
88
59 57
56
58
53
54
44
67 55 67 54 56 57
60
29 74
24 25
71
71 27 25
44 55
93
69
58 44
59
86 42
84
43
64
65
16
42
109
19
61
3
86
65
41
69
105
68 78
66 26
108
Model No. NTRW39121-INT.0 R0822A
EXPLODED DRAWING A
27
68
68
8
6
99
12
68 69
99
99 9
99
23
63 62 40
39 94
94 65
38
99 99 99
99
99
99
99
9 99
99 99 99
99 99
32
107
10
31
99 99
104
2
57 56
87
72 67 69
92
5
69
32
7
33
31
107 34
11 69
55 67
65 37 56
62 63
57
36
35
107
95 95
68 68
69
68 68
68 68
6
Model No. NTRW39121-INT.0 R0822A
EXPLODED DRAWING B
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)
RECYCLING INFORMATION
This electronic product must not be disposed of in municipal waste. To
preserve the environment, this product must be recycled after its useful life
as required by law. Please use recycling facilities that are authorized to
collect this type of waste in your area. In doing so, you will help to
conserve natural resources and improve European standards of environmental
protection. If you require more information about safe and correct disposal
methods, please contact your local city office or the establishment where you
purchased this product.
Part No. 448271 R0822A
Printed in China © 2022 iFIT Inc.