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6. Row for 3 minutes and then take a 3 minute
break.
7. Row for 2 minutes and then take a 2 minute
break.
8. Row for 1 minute and then take a 1 minute
break.
9. The computer stops counting as soon as you
have completed all of the rounds.
P08
1. Choose the workout P08, as described in the
section "Selecting the mode" and start the
training session.
2. Row 2,000m, 1,500, 1,000 and 500m.
3. Take a 3 minute break after each set.
4. The computer stops counting as soon as you
have completed all of the rounds.
P09
1. Choose the workout P09, as described in the
section "Selecting the mode" and start the
training session.
2. Row for 100 seconds and take a 20 second
break.
3. Repeat 5 times.
4. Take a 140 second break after the 5th repeti-
tion.
5. Row for 100 seconds and take a 20 second
break.
6. Repeat 4 times.
7. The computer stops counting as soon as you
have completed all of the rounds.
P10
1. Choose the workout P10, as described in the
section "Selecting the mode" and start the
training session.
2. Row 42,195m.
3. You may now start your training. The computer
counts down the pre-programmed values to
"0m".
4. As soon as the pre-programmed target is
reached, the computer stops counting.
Resetting the display
The display is at 0 when used for the first time.
You can begin with standard training or select a
pre-programmed workout.
To reset the display or to end a workout ahead
of time, press the MODE button (10m). The END
readout is displayed for 3 seconds.
All manuals and user guides at all-guides.com
Afterwards, the display is at 0.
To select a different workout during the training,
press the SET button (10n).
General Training Instructions
• Wear comfortable sportswear.
• Warm up before each training session and end
the training session gradually.
• Take sufficient breaks between the exercise
routines and drink enough.
• If you are a beginner, never train with too much
intensity. Increase the intensity of the training
sessions slowly.
• Perform all exercises smoothly, not jerkily or
fast.
• Make sure to breathe steadily. Exhale with
exertion and inhale upon release.
• Maintain correct body posture while exercising.
• Make sure that your feet are optimally placed
on the tread.
Warming up
Take sufficient time before each training session
to warm up. Following are some simple exercises
to do this. You should repeat each exercise two to
three times.
Neck Muscles
1. Turn your head slowly to the left and to the
right. Repeat this movement four to five times.
2. Rotate your head slowly, first in one direction,
then in the other.
Arms and Shoulders
1. Clasp your hands behind your back and pull
them carefully upward.
If you bend your upper body forwards at the
same time, all your muscles will be maximally
warmed up.
2. Rotate both your shoulders forward at the
same time and then change direction after one
minute.
3. Pull your shoulders up to your ears and let your
shoulders fall again.
4. Rotate your right and left arms alternately
forwards and then, after one minute,
backwards.
Important: Don't forget to keep
breathing steadily throughout!
GB
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