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• Press and hold the 5k button for three seconds
to reset all settings.
The following performance levels appear on
the display after your performance has been
measured:
• F1: outstanding
• F2: good
• F3: normal
• F4: moderate
• F5: poor
• F6: very poor
Selecting the training mode
Choose between the individual training mode or
the goal-setting mode.
Individual training mode
Complete an individual training session by
starting the workout directly. You do not have to
enter any value settings. The computer continu-
ously records your values during the exercise.
Goal-setting mode
In goal-setting mode you can set the values for
total beats (5f), average time (5g), distance trav-
elled (5b), calorie consumption (5e) and pulse
(5c), in that order. Proceed as follows to set the
target values:
1. Press the button (5j) to move around the
computer display.
2. Press the button (5j) to increase a value. Press
the button (5m) to decrease a value.
3. Confirm your selection with the button (5l).
4. Start the workout.
Note: a set target value is counted down to 0.
Values that are not set increase during the work-
out until they reach the upper limit.
Connecting an external app
via Bluetooth
®
Connect the product to an external exercise app
via Bluetooth® to use and store many different
exercise options.
1. Download an exercise app from the app store
of your smartphone or tablet, e.g. Kinomap.
2. Register and follow the app instructions.
3. Activate Bluetooth on your mobile device and
by pressing the 5n button on the rowing ma-
chine's computer. The Bluetooth signal on the
computer is activated for two minutes and then
switches off again automatically if no active
connection has been established.
4. Identify the device used using the four-digit
code shown on the computer display. To
establish a connection via Bluetooth, enter the
6-digit pairing code shown on the computer
display into the app you are using.
General training instructions
• Wear comfortable sportswear.
• Warm up before each training session and
end the session gradually.
• Take sufficient breaks between the exercises
and keep yourself sufficiently hydrated.
• 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.
• Be sure to breathe steadily. Exhale during
exertion and inhale upon release.
20
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• Maintain correct body posture while exercising.
• Make sure that your feet are optimally placed
on the treads.
Warming up
Take sufficient time before each training session
to warm up. Some simple exercises to do this are
shown below.
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 upwards.
If you bend your upper body forwards at the
same time, all your muscles will be maximally
warmed up.
2. Rotate both shoulders forwards at the same
time and change direction after one minute.
3. Pull your shoulders up to your ears and then
let them drop again.
4. Circle your right and left arms alternately for-
wards and then, after one minute, backwards.
Important: don't forget to keep breath-
ing steadily!
Leg muscles
1. Stand on one leg and lift your other leg, with
the knee bent, approx. 20cm off the floor.
2. Rotate your raised foot first in one direction,
then change direction after a few seconds.
3. Switch legs and repeat this exercise.
4. Lift your legs one after another and take a few
steps on the spot. Make sure you only lift your
legs to a height where you are still able to
maintain your balance well.
Training procedure
1. Bend your knees and lean your upper body for-
wards until you can grasp the pull rod (Fig. K).
Note: keep your shoulders relaxed and your
head upright.
2. Push yourself back with your feet and stretch
your legs. Lean your upper body backwards
slightly (Fig. L).
Note: never extend your legs completely, keep
your knees slightly bent.
3. Only pull the pull rod towards your upper
body once your legs are outstretched (Fig. M).
Note: make sure the handles are below your
ribs. Keep your shoulders and hands relaxed.
4. First stretch your arms out again and then
bend slightly forwards from the hips.
5. Once your hands reach your knees, bend your
legs and roll forwards with the seat (Fig. N).
6. Begin again with step 1.
Note: make sure that the individual steps flow
into each other and form a smooth movement
sequence.
Stretching
Take sufficient time to stretch after each training
session. Some simple exercises to do this are
shown below.
You should perform each exercise 3 times per
side for 15–30 seconds.
Neck muscles
1. Stand in a relaxed posture.
2. Pull your head gently to one side with one
hand, first to the left and then to the right.
This exercise stretches the sides of your neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until your
right hand is between your shoulder blades.
3. Grip your right elbow with your left hand and
pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand upright and lift one foot off the floor.
2. Rotate it slowly first in one direction, then the
other.
3. Switch feet after a while.
Important: make sure your thighs re-
main parallel to each other. Push your
pelvis forwards, keeping your upper
body upright.
Storage, cleaning
When not in use, always store the product dry,
clean, without batteries and at room temperature.
Keep the product away from direct sunlight. If you
are not going to use the product for an extended
period of time, empty the water tank as described
in the section 'Emptying the water tank'.
After each use
Clean the roll protector and the slide rail with
water only and wipe dry afterwards with a cloth.
IMPORTANT! Never clean the product with
harsh cleaning agents.
Cleaning the water tank
Use commercial cleaning tablets to prevent
algae formation. Follow the instructions provided
with the packaging. Do not clean with pool chlo-
rine or chlorine bleach. Change the mains water
in the tank every 3–4 months or as needed, and
insert a cleaning tablet each time.
Disposal
The accompanying symbol indicates that
this device complies with Directive
2012/19/EU. This directive indicates
that you may not dispose of this device
along with basic household waste at the end of
its useful life and instead must hand it in to
specifically designated collection sites, valuable
substance collection stations, or waste disposal
facilities.
Look after the environment and dispose of waste
properly.
Batteries may not be disposed of with household
waste. They may contain toxic heavy metals and
are subject to hazardous waste treatment. The
chemical symbols of the heavy metals are as fol-
lows: Cd = cadmium, Hg = mercury, Pb = lead.
Dispose of used batteries at a municipal collec-
tion site.
For further information about disposal of
the product no longer needed, contact
your local council. Dispose of the
product and the packaging in an
environmentally friendly manner. Store the
packaging materials (foil bags, for example) out
of the reach of children.
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