SOLE FITNESS SR500 Rower Owner’s Manual

OWNER’S MANUAL
SR5013
Rower please carefully read this entire manual before operating your new rower.

AUENTION• Before returning your Soho product to any retailer, or 4 you town any assistance with ascending* or IncitrocakSupport. cod’ VA assistant at 866/166. -49T-6..C31 Thank you for your Sole purchase

WARNING : This product can expose you to chemicals including Toluene and Acrylamidewhich are known to the State of California to cause cancer and birth defects or other reproductive harm. For more information, go to www.P65Warnings.ca.gov
Before returning your Sole product to any retailer, or if you require any assistance with assembly or technical support please call us first for assistance at 866-6974531, Thank you for your Sole purchase.

CONGRATULATIONS ON YOUR NEW ROWER AND WELCOME TO THESOLERIMILYI
Thank you for your purchase of this quality Rowerfrom SOLE. Your new Rower has been manufactured by one of the leading fitness manufacturers in the world and is backed by one of the most comprehensive warranties avai la ble.SOLE will do all we can to make your ownership experience as pleasant as possible for married years to come.
If you have any questions about your new product contact SOLE Fitness at 866-780-50LE (76531:. If you have a technical problem with your new Rower contact 50LE technical service at 866-MYSOLE1:1-8o6-697. 5311.
Please take a moment at this time to record below the name of the dealer, and their telephone number. and the date of purchase for easy contact in the future. We appreciate your confidence in SOLE and we will always remember that you are the reason that we are in business. Please complete and mail your registration card today and enjoy your new Rower.
Yours in Health. SOLE Fitness
Name of Dealer……………
Telephone Number of Dealer…………………
Purchase Date……………….
RECORD YOUR SERIAL NUMBER
Please record the Serial Number of this fitness product in the space provided below

REGISTER YOUR PURCHASE
The self-addressed product registration card must be completed in full and returned to SOLE. You can also gate www.solerreadmills.com under the support tab to register online.

IMPORTANT SAFETY INSTRUCTIONS

WARNING
DANGER — To reduce the risk of electric shock: Always unplug this appliance from the electrical outlet immediately after using and before cleaning. WARNING -To reduce the risk of burns, fire. electric shock, or injury to persons, install the Rower on a flat level surface with access to a 110-volt 15-amp grounded outlet with only the Rower plugged into the circuit.
DO NOT USE AN EXTENSION CORD UNLESS IT IS A 14AWG OR BETTER, WITH ONLY ONE OUTLET ON THE END:

• Do not operate Rower on deeply padded, plush or shag carpet. Damage to both carpet and Rower may result.
• Keep children away from the Rower. There are obvious pinch points and other caution areas that can cause harm.
• Keep hands away from all moving parts.
• Never operate the Rower if it has a damaged cord or plug. If the Rower is not working properly, call your dealer.
• Keep the cord away from heated surfaces.
• Do not operate where aerosol spray products are being used or where oxygen is being administered. Sparks from the motor may ignite a highly gaseous environment.
• Never drop or insert any object into any openings.
• Do not use outdoors.
• To disconnect. turn all controls to the off position, then remove the plug from the outlet.
• Do not attempt to use your Rower for any purpose other than for the purpose it is intended.
• The use of a chest strap transmitter (sold separately) is an accurate method of heart rate analysis. Various factors, including the user’s movement. may affect the accuracy of heart rate readings.
• Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for use on your Rower. Quality athletic shoes are recommended to avoid leg fatigue.
• This appliance is not intended for use by persons with reduced physical, sensory or mental capabilities, or lack of experience and knowledge unless they have been given supervision or instruction concerning use of the appliance by a person responsible for their safety.
• Keep children under the age of 13 away from this machine.

SAVE THIS INSTRUCTIONS-THINK FOR SAFETY!

IMPORTANT ELECTRICAL INSTRUCTIONS

WARNING
NEVER remove any cover without first disconnecting AC power. If voltage varies by ten percent l,109,4 or more, the performance of your Rower may he affected. Such conditions are not covered under your warranty. If you suspect the voltage is low, contact your local power company or a licensed electrician for proper testing.
NEVERexpose this Rower to rain or moisture. This product is NOT designed for use outdoors, near a pool or spa, or in any other high humidity environment. The operating temperature specification is 40 to 120 degrees Fahrenheit. and humidity is 95% non-condensing (no water drops forming on surfaces).
Circuit Breakers: Some circuit breakers used in homes are not rated for high inrush currents that can occur when a Rower is first turned on or even during use. If your Rower is tripping the house circuit breaker (even though it is the proper current rating) but the circuit breaker on the Rower itself does not trip, you will need to replace the home breaker with a high inrush type. This is not a warranty defect. This is a condition we as a manufacturer have no ability to control. This part is available through most electrical supply stores. Examples: Grainger part tt 1D237, or available online at www.squared.com part tilQ0120HM. The electrical outlet used should have a dedicated 15 amp circuit breaker.

IMPORTANT OPERATION INSTRUCTIONS

NEVER operate this Rower without reading and completely understanding the results of any operational change you request from the computer.

• Understand that changes in resistance do not occur immediately. Set your desired resistance level on the computer console and release the adjustment key. The computer will obey the command gradually.
• Use caution while participating in other activities while pedaling on your Rower: such as watching television, reading, etc. These distractions may cause you to lose balance which may result in serious injury.
• Do not use excessive pressure on console control keys. They are precision set to function properly with little finger pressure.

SR500 ASSEMBLY PACK CHECKLIST

SR500 ASSEMBLY INSTRUCTIONS

1.  Gather HARDWARE FOR SUP
2. Install and right PEDAI S (4,5) c)n Itikl MAIN FRAME (1) with 6 BUTTON HEAD SOCKETBOITS (123) and 6 Fl AT WASHERS (122} by ‘, sing COMBINATION WRENCH (127)10 lig111kt LJs again COMBINATION WRENCH 0273. Io insta II CONNECTING COVER (63) on Al WNW TRACK (511)with 3 PHII I IPS HEAD SCREWS (85). Install SEAT (493. and SfAT ATTACHING ROAM 06) \vial 4 PHII I IPS HEAD SCREWS (124) log other 1, with 4 SPRING WASHERS (12S) by using COMBINATION WRENCH(127).

OPERATION OF YOUR ELLIPTICAL

GETTING FAMILIAR WITH THE CONTROL PANEL
CONSOLE

POWER
Wake the console by pressing any button and the LCD will turn on. If speed is sensed by speed sensor, manual workout mode will begin. After one minute of inactivity, the console will automatically go to sleep.
WINDOW FUNCTIONS
STROKE/MIN
Sim value shows the equivalent strokes per minute.
TIME

• Shows the Time.
• Range of time: 00:00-99:591, minute: second
• The time is accumulated for each workout mode.
• When time is set to count down. it shows the time remaining.

DISTANCE

• The distance range is 0′-9999 and switches to the format of 1X.XX when the value is over 9999.
• The distance will be accumulated for each workout mode.
• When the distance is set to count down, it shows the remaining distance.

HEART RATE

• The heart rate range is 40-220 bpm
• When the heart rate signal is detected, the small dot at the lower right corner of the heart rate window will be blinking together with heart rate value showing.
• When there is no heart rate signal detected, the heart rate window shows nothing.

CALORIES

• The Calorie window shows the value of calories dissipated.
• The calorie range is 0-999.

WATTS

• The Watts window shows Watt value for each stroke.
• The Watt range is 0,-2000
• When the numbers over 999 to four digits. the display would use points to show digit in thousands. E.g. 1000 shows 1.00, 1009 shows 1.01, 1240 shows 1.24, 1250 shows 1.25, 2000 shows 2.00, etc.

LEVEL

• The Level window shows the current resistance level.
• The level range is 1-16
• Levels 1 and 2 would light the first dot, and levels 3 and 4 would light the second dot. etc 500M/TIME
• Only workout modes of Manual, Distance, Time, and Calorie are with this display function.
• For Manual workout mode as an example: When the console starts, the Matrix in the middle of the LCD will show the wave pattern then switch to 500M/TIME 00:00 across the center display after 5 seconds then switch again back to the wave pattern after another 5 seconds and continue to repeat the cycle. This is the function of Scan.
• The console goes directly into Scan mode after the start. If the Mode button is pressed. it shows the wave pattern. Pressing the Mode button again, it displays 500M/TIME and repeats again by pressing the Mode button it goes back with Scan function (recyclable).

BUTTON FUNCTION
MODE BUTTON

• Under idle mode, pressing the MODE button each time switches the workout mode with the following sequence: MANUAb, DISTANCE,>TIME,, CALORIES”, 20./10 I NTERVAL.k. 10/20 INTERVANCUSTOM INTERVALt. FAT BURN “>CARDIO”, STRENGTH “>CAME

• The default workout mode after turning on the unit is Manual mode.

• To choose the target workout mode, when the matrix window shows the desired workout pattern and parameter window value to be set will be blinking each second.
  UP BUTTON

• Under the setting mode of the target workout, the parameter is will be counted up. The value increases one increment when Up button is pressed once.

DOWN BUTTON

• Under the setting mode of the target workout, the parameter is will be counted down. The value decreases one increment when Down button is pressed once.

START/STOP BUTTON

• Under idle mode, press the Start/Stop button enters Manual workout mode.
• To confirm the value the window is shown when setting the parameter under each target workout mode and starting the workout mode. Press to end the current workout mode and all message windows stop counting.

RESET BUTTON

• Pressing this button under stopping mode, the image switches to the idle mode.
• The Reset button is valid only in stopping mode. Under any mode, pressing this button for 3 seconds turns on the console again.

PROGRAMMABLE FEATURES
The screen is with full display and the buzzer beeps for two seconds after turning on. Pressing the Start button goes directly to Manual workout mode or pressing the MODE button to switch and select a workout mode with the workout sequence shown as below:
MANUAL )) DISTANCE )) TIME )) CALORIES )) 20/10 INTERVAL aci 10/20 INTERVAL » CUSTOM NTERVALD Fat Burn Y) Cardio Pi Strength Y) Game

MANUAL MODE

To choose Manual mode (Fig. I-1) Pressing Start/Stop button begins the workout mode or pulling the paddle under the idle mode enters directly into Manual workout mode. The image at the center of the LCD will scan every 5 seconds to show the stroke speed with wave pattern (Fog. 1-2) and 500M/TIME:Fig. 1-3) or pressing the MODE button to cancel scanning with wave pattern only. Pressing Mode again switches the image to show 500M/TIME.

TARGET DISTANCE

To choose the target distance count down Distance workout mode (Fig. 2-1) Use Up/Down buttons to adjust and set the workout distance. The default distance is loan with an increment of 500M up or down. Press the Start’Stop button to confirm the setting and start the workout mode.
The image at the center of the LCD will scan every 5 seconds to show the stroke speed with wave pattern (Fig. 2-2) and 500M/TIME (Fig. 2-3) or press the Mode button to cancel scanning with wave pattern only. Pressing Mode again switches the Image to show 500M/TIME. The distance window counts down from the target distance setting value and shows the remaining distance of the workout. Under the workout mode, pressing Up or Down button adjusts the resistance level.
When the distance is counted down to O. the workout completes and the buzzer sounds with a long beep. If paddling continues, the distance count-down repeats.

TARGET TIME

To choose target time count-down Time workout mode (Fig. 3-1). Use Up/Down buttons to adjust and set the workout time. The default distance is 5:00 with 5-minute increment of up or down (99.00 maximum). Press Start/Stop button to confirm the setting and start the workout mode.
The image at the center of LCD will scan every 5 seconds to show the stroke speed with wave pattern (Fig. 3-2) and 500M/TIME (Fig. 3-31 or pressing Mode button to cancel scanning with wave pattern only. Pressing Mode again switches the Image to show 500M/TIME. Under the workout mode, pressing Up or Down button adjusts the resistance level. Time window counts down from the setting time value and shows the remaining time of the workout.
When time is counted down to 0:00. the workout completes and the buzzer sounds with a long beep. If paddling continues, the time count-down repeats.

TARGET CALORIE

To choose target calorie count-clown Calories workout mode (Fig. 4-11.
Use Up and Down buttons to adjust and set the target calorie. The default value is 100 with an increment of 10 up or down. Press Start:Stop button to confirm the setting and start the workout mode.
The image at the center of LCD will scan every 5 seconds to show the stroke speed with wave pattern (Fig. 4-2) and 500M/TIME (Fig. 4-3) or press Mode button to cancel scanning with wave pattern only. Pressing MODE again switches the image to show SOW/TIME. Calorie window counts down from the setting target calorie value and shows the remaining calorie of the workout. Under the workout mode, pressing Up or Down button adjusts the resistance level. When calorie is counted down to 0, the workout completes and the buzzer sounds with a long beep. If paddling -continues, the time count-clown repeats

20/10 INTERVAL
To choose 20/10 Interval workout mode (Fig. 5-1). The image at the center of the LCD: 20 seconds (Exercises/10 seconds (Rest). Pressing the StartiStop button starts the workout mode. The image at the center of the LCD shows the time count-down of the current workout and wave (Fig. 5-2) or rest time count- down and mark (Fig. 5-3j. Under the workout mode, pressing Up or Down button adjusts the resistance level. There are 10 Exercise/ Rest cycles for each workout time. When the workout completes, the buzzer sounds with a long beep. If paddling continues, the time count-down repeats.

10/20 INTERVAL
To choose the 10/20 Interval workout mode (Fig, 6-1) The image at the center of the LCD: 10 seconds (ExerciseJ/20 seconds (Rest) Pressing Start!The stop button starts the •Arorkout mode. The image at the center of LCD shows the time count-down of the current workout and wave (Fig. 6-2) or rest time count- down and mark (Fig, 6-3). Under the workout mode, pressing Up or Down button adjusts the resistance level. There are 10 Exercise/ Rest cycles for each workout time. When the workout completes, the buzzer sounds with a long beep. If paddling continues, the time count-down repeats. ![SOLE FITNESS SR500 Rower

• fig 14](https://manuals.plus/wp-content/uploads/2022/04/SOLE-FITNESS-SR500 -Rower-fig-14-550x119.png)

CUSTOM INTERVAL

To choose Custom Interval workout mode Fig. 7-1). User-defined time (Exerciselaime (Rest): the default is 10 seconds (Exercise)/10 seconds ;Rest) The value at left side of the matrix window flashes for setting the exercise time. Use Up/Down buttons to adjust and set the workout time. The default time is 10 seconds with 1-second increment of up or down. Press Start/Stop button to confirm the setting and start the workout mode. The value at right side of the matrix window flashes for setting the rest time. Use Up/Down buttons to adjust and set the workout time. The default time is 10 seconds with a 1-second increment of up or down. Press Start! Stop button to confirm the setting and start the workout mode. The image at the center of the LCD: 10 seconds (Exercise)i10 seconds (Rest). Pressing Start/Stop button starts the workout mode. The image at the center of LCD shows time count-clown of the current workout and wave (Fig. 7-1) or rest time count-down and mark (Fig. 7-2) Under the workout mode, pressing Up or Down button adjusts the resistance level. There are 10 Exercise/Rest cycles for each workout time.
When the workout completes, the buzzer sounds with a long beep. If paddling continues, the time count-down repeats.

FAT BURN

To choose Fat Burn workout mode (Fig. 8-1). Pressing Start/Stop button and begins the workout mode or setting the workout time. Use Up/Down button to adjust the time. The increment of adjustment is 5-minute 199:00 maximum. Press Start/Stop button to start the workout mode. The image at the center of LCD shows the fat burn profile (Fig. 8-2) Under the workout mode, pressing Up or Down button adjusts the resistance level.
Time window starts count-down from the setting time and shows the remaining workout time. When time is counted down to 0:00, the workout completes and the buzzer sounds with a long beep. If paddling continues, the time count-down repeats.

CARDIO WORKOUT

To choose cardio workout mode fFig. 9-1). Pressing Start/Stop button and begins the workout mode or set the workout time. Use Up or Down buttons to adjust the time. The increment of adjustment is 5-minute (99:00 maximum). Press Start/Stop button to start the workout mode. The image at the center of the LCD shows the cardio profile (Fig. 9-2) Under the workout mode, pressing Up or Down button adjusts the resistance level. Time window starts count-down from the setting time and shows the remaining .workout time. When time is counted down to 0:00, the workout completes and the buzzer sounds with a long beep. If paddling continues, the time count-down repeats.

STRENGTH WORKOUT

To choose Strength workout mode (Fig. 10-1). Pressing Start/Stop button and begins the workout mode or set the workout time. Use Up/Down buttons to adjust the time. The increment of adjustment is 5-minute (99:00 maximum). Press the Start’Stop button to start the workout mode.
The image at the center of the LCD shows the strength profile (Fig. 10-2). The Time window starts count-down from the setting time and shows the remaining workout time.
When time is counted down to 0:00, the workout completes and the buzzer sounds with a long beep. If paddling continues, the time count-clown repeats.

CAME WORKOUT

To choose Game workout mode (Fig. 11-1). Pressing Sta rtiStop button and begins the Game workout mode 1-21. Three dots at left side represents the user position and the image shift one profile left per second and continue to scroll.
The position of the user will not shift. However, the faster the user stroke. the higher the user’s position. When there is no stroke, the position of the user goes down to the lowest. The height of the user’s position is equivalent to the speed the user strokes.
The time for the game workout starts counting down from 5 minutes and ends when time is up.

FOLDING/UNFOLDING PROCEDURES

5. Lift the rear and roll away.

HEART RATE PROGRAMS

Before we get started, a word about Heat Rate: The old motto,'”no pain, no gain; is a myth that has beenowcpowered by the benefits of exercising comfortably. A great deal of this success has been promoted by the use of heat rate monitors. With the proper use of a heart rate monitor, many people find that their usual choke of exercise intensitratas either too high or too low and exercise is much more enjoyable by maintaining their heart rate in the desired benefit range.
To determine the benefits range in which you wish to train, you must first determine your Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This will give you the Maximum Heart Rate (MHR! for someone of your age. To determine the effective heart rate range for specific goals you simply calculate a percentage of your R/HR. Your Heart rate training zone is WM: to 90 bb of your maximum heart rate. e(rt. of your MHR is the zone that burns fat while 80’15 is for strengthening the cardiovascular system. This 60’15 to 80’h is the zone to stay in for maximum benefit.

For someone who is 40 years old their target heart rate zone is calculated:
220-40 = 180 (maximum heart rate] 180 x .6 = 108 beats per minute (60% of maximum 180 X .8 =144 beats per minute (80% of maximum;
So for a 40year old, the training zone would be 108 to 144 beats per minute.
If you enter your age during programming the console will perform this calculation automatically. Entering your age is used for the Heart Rate programs. After calculating your MHR you can decide upon which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise, are cardiovascular fitness (training for the heart and lungs) and weight control. The black columns on the chart above represent the MHR for a person whose age is listed at the bottom of each column. The training heart rate, for either cardiovascular fitness or weight loss, is represented by two different lines that cut diagonally through the chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart If your goal is cardiovascular fitness or if it is weight loss, it can be achieved by training at 80% or 6015, respectively, of your MFIR on a schedule approved by your physician. Consult your physician before participating in any exercise program.
With all SOLE Heart Rate elliptical machines you may use the heart rate monitor feature without using the Heart Rate program This function can be used during manual mode or during any of the nine different programs. The Heart Rate program automatically controls resistance at the pedals.

RATE OF PERCEIVED EXERTION

Heart rate is important but listening to your body also has a lot of advantages. There are more variables invoked in how hard you should workout than just heart ratelbur stress [wet, physical health, emotional health temperature, humidity, the time of clay the last time you ate and what you ate., all contribute to the intensity at which you should workout. If you listen to your body it will tell you all of these things. The rate of perceived exertion; RPE, also known as the Borg scale……yas developed by Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 0 to 20 depending upon ho.•.•v you feel or the perception of your effort.
The scale is as follows: Rating
Perception of Effort
0Minimal
7Veryvery light.
8Verypery light +
9Very light
10Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18Very hard +
19Veryvery hard
20 Maximal
you can get an approximate heart rate level for each rating by simply adding a zero to each rating. For example, a rating of 12 will result in an approximate heart rate of 120 beats per minute.Your RPE will vary depending up the factors discussed earlier which is the major benefit of this type of training. If your body is strong and rested, you wilt feel strong and your pace will feel easier.When your body is in this condition, you are able to train harder and the RPE will support this. ff you are feeling tired and sluggish, it is because your body needs a break. In thisconclition, your pace will feel harder. Again, this wine shows up in your RPE and you will train at the proper level for that day.

Before returning your Sole product to any retailer, or
if you require any assistance with assembly or technical support please call us first for
assistance at 8664974531
•Tha nk you for your Sole purchase,         

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