Operation Manual

Shift
Setup
Review
Display

Shift
Setup
Review
Display
REST

Shift
Setup
Review
Display
METERS
SPM
REST
WATTS
i:22.3
i00
:30
27
68
Shift
Setup
Review
Display
METERS
SPM
/100M
WATTS
:00
i00
0:00
0
0



32 07/01/11 Vasa Ergometer User’s Manual
Figure A
SETUP
BUTTON
Setup
push “setup”
then use arrows
to set distance
press “display”
to set rest
interval
Display 1
DISTANCE
Display 2
REST INTERVAL
Display
after programing distance
and rest interval, press setup
to exit
Setup
Figure B
the monitor will stay
ready until you begin
your workout
------
once you pull on the
drive cords, it will
begin counting down
the distance
after completing the
distance, the monitor
will count down the
rest interval and display
results from recent
interval workout
Figure DFigure C
REST
INTERVAL
DISTANCE
PART 2 - Using the Vasa Ergometer
SETTING UP WORKOUT INTERVALS: preset distance or time with rest interval
for interval training, race simulations and distance workouts
You can use the VM monitor to do interval training, race simulation and pre-set distance workouts. You
can pre-set a DISTANCE (in meters) or a TIME (in minutes/seconds) for your workout. For interval
training you can pre-set a REST INTERVAL between your exercise intervals. The VM monitor will
countdown the distance or time and rest intervals. When the workout is complete, the VM monitor will
display the total time and distance covered. If you want to pre-set SPLITS and REVIEW each interval,
see “Setting Split Times” and “Workout Review” on page 33.
INTERVAL TRAINING: pre-set distance with rest interval
7RVHWWKHGHVLUHGGLVWDQFHSUHVVWKH³6(783´EXWWRQ7KH¿UVWGLVSOD\ZLOOEH',67$1&()LJXUH$
With DISTANCE in the display (Figure A), use the up

down

and right

arrows to change the
ÀDVKLQJQXPEHUWRWKHGHVLUHGGLVWDQFH
Note: you must be in BASIC MODE to program intervals. After pressing “SETUP”, press “DISPLAY” to
toggle between DISTANCE, REST TIME for distance intervals, TIME, and REST TIME for time intervals.
After setting the desired distance, press “DISPLAY” to set the REST interval. With REST in the display
(Figure B), use the arrows to set the desired rest time. Once you have set the desired workout, press
“SETUP” to exit.
As soon as you pull on the drive cords the monitor will start counting down the distance (Figure C).
:KHQWKH¿UVWGLVWDQFHLQWHUYDOLVFRPSOHWHGWKHPRQLWRUZLOOFRXQWGRZQWKHUHVWLQWHUYDO)LJXUH'
When the rest interval is complete, the monitor will stay ready for the next distance interval (Figure C).
When you have completed your workout, you can review all intervals by pressing “REVIEW” (see
“Workout Review” on p. 35). Press the up/down arrows to see the next interval.
NOTE: To pre-set splits for your interval workout, see “Setting Split Times / Distances” on p. 35.