YORK 2in1 CYCLE ROWER SAFETY GUIDELINES: Please read and follow the following safety guidelines: Read this owner’s manual and follow the instructions. Assemble and operate the YORK 2in1 CYCLE ROWER on a solid, level surface. Keep the area behind the YORK 2in1 CYCLE ROWER clear. You will need at least one person to help you assemble this unit, preferably two. Always use your YORK 2in1 CYCLE ROWER in adequate space e.g., At least 2 ft. clearance on each side.
GENERAL WE RECOMMEND YOU HAVE SOMEONE ASSIST YOU IN LIFTING AND ASSEMBLING YOUR YORK 2in1 CYCLE ROWER. FOLLOW THESE INSTRUCTIONS CAREFULLY AND IT WILL MAKE IT EASIER FOR YOU TO ASSEMBLE YOUR 2in1 CYCLE ROWER. ASSEMBLY INSTRUCTION 1. REAR END CAP ATTACH THE REAR STABILIZER Fit the rear stabilizer to the main frame and secure, using two carriage bolts, washers, spring washers and nylon locknuts. (It has end caps that can vary in height to enable you to level the cycle on uneven floors).
2. A. ATTACH THE SEAT AND SEAT POST SEAT POST CLAMP ASSEMBLY SEAT Release the seat post clamp assembly first. Attach the seat post assembly to the seat. SEAT POST ASSEMBLY Adjust the seat to the desired angle then fasten the seat post clamp assembly securely. B. NOTE: MAKE SURE you fasten the nuts on both sides evenly and tightly for your safety and comfort when cycling. SEAT C. SEAT POST Fit the seat post into the seat post mounting tube and secure in position with the seat height adjusting knob.
3. A. ATTACH THE CYCLE PEDALS Fix the pedal straps to the pedals. ,, ,, ,, ,, The straps are marked R and L (Right and Left) fix each strap to the matching pedal. NOTE: The eight adjustable holes on the straps must be set outwards so that you can easily adjust the straps. B. C. RIGHT CRANK ARM ATTACH RIGHT PEDAL ,, ,, ,, ,, The pedals are marked R and L (Right and Left) connect each pedal to the correct crank arm. NOTE: The right pedal (R) should be threaded on clockwise.
4. A. B. HANDLE KNOB ATTACH THE FRONT POST. Firstly, set the tension control to 9 or 10. Release the adjusting knob (anti-clockwise) then pull it down to the centre position as shown. So, the locking arm can slide in or out of the front post. C. Take off the black plastic cover from the base first. LOCKING ARM Fit the locking arm to the locking arm connector with the counter sunk machine screw as shown. #5676-114 LOCKING ARM CONNECTOR D.
5. A. B. D. C. E. CONNECT THE TENSION CABLE A. Pull the top tension cable out from the hole in the front post as shown. B. Position the top tension cable in to the slot at the top of the red plastic bracket, engage the metal end into it as shown. C. Fit together the large and small brass barrels and tighten them by turning with your fingers. D. Position the red plastic bracket in the entrance of the hole in the front post as shown. (It will fit part way in.) E.
7. A. ATTACH THE ROWER PEDALS Slide the pedal pivot rod through the chain cover holes. NOTE: The pedal pivot rod is packed inside the seat post of the cycle. PIVOT ROD Push the pedals on either side of the pivot rod and secure, using two wheel nuts as shown. B. NOTE: The strap buckle should be fitted to the inside by the chain covers for easy adjustment of the pedal strap. X2 PIVOT ROD #5676-15 WHEEL NUT ROWER PEDAL 8.
9. A. ATTACH THE HANDLE BAR Connect the computer wire to the 2 pin plug of the middle wire as shown. NOTE: You can hold the handle bar assembly under your left arm while connecting the wires. B. Slide the extra length of the wire into the front post carefully. C. Attach the handle bar bracket to the front post in the position shown and secure, using two allen head bolts, four washer and two capnuts as shown.
10. A. ATTACH THE COMPUTER FOR CYCLE USE: Insert 2 x AA size 1.5V batteries into the computer as shown. B. Slide the computer down onto the connector until it in fully engaged. C. Plug the hand pulse sensors wire into the socket on the computer console as shown. NOTE: Please ensure the plug is firmly inserted into the computer socket. D. FOR ROWER USE: Take the hand pulse sensor wire plug out of the computer console as shown, and slide the computer up and off the connector. E.
DESCRIPTION YORK 2in1 CYCLE ROWER / 10
DESCRIPTION YORK 2in1 CYCLE ROWER / 11
PARTS LIST KEY NO. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 PART NO.
KEY NO. 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 PART NO.
KEY NO. 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 124A 124B 125 126 127 128 129 130 131 132 133 134 135 136 137 138 PART NO.
INSTRUCTIONS FOR USE SEAT SEAT POST SEAT HEIGHT ADJUSTING KNOB Adjust the seat height, make sure your knees do not rise above the horizontal when pedaling. FROM CYCLE TO ROWER ADJUSTING SEAT HEIGHT Follow the Instructions on the front post CYCLE ROWER CYCLE ROWER Unlock . Turn knob then pull it out & down to centre position. Lower beam to floor & lock. ROWER TO LOCK Beam must be locked before rowing. Push knob then turn. (Approx one turn ONLY to lock.
YORK 2 in 1 CYCLE ROWER COMPUTER F I T N E S S F I T N E S S TELEMETRY OPTION A chest belt transmitter which can monitor the heart rate to ECG accuracy can be purchased for use with this computer. The ultra lightweight transmitter is worn on the chest, a receiver plugs into the computer and the readout is displayed on the computer screen. TO START: Contact the YORK Help line or your local YORK Dealer and ask for item #5103 TELEMETRY SET.
SETTING FUNCTIONS You can set a target time or distance on your computer. When you start exercising the computer will begin to count down from your target to zero. When it reaches zero an alarm will bleep. ,, ,, TIME Automatic counting commences when the cycle rower is active. ,, ,, To set the timer to count down select TIME using the MODE button. Enter the required time target by pressing the SET button. (Max 99.59 min) Press MODE to change to the next function if required.
STRETCHING EXERCISES PECTORALS Lace fingers and with abdominals pulled firmly in and knees slightly bent ease arms away from you. Hold for 8-10 seconds or until muscle eases. QUADRICEPS STRETCH HAMSTRING STRETCH Holding back of thigh with leg straight, gently ease leg towards chest hold and increase stretch gently. This stretch can be developed slowly 20-30 seconds. Engage abdominals and drop fingers down back pressing gently on fleshy part of arm until stretch is felt in tricep area.
EXERCISE GUIDE BEFORE EXERCISING CHECK: You have adequate space ie.at least 2ft. (60cm) clearance on each side. Check all bolts and locking pins are secured and protruding. In particular check all the bolts and pins for wear, replace doubtful parts before using the equipment. Always use your 2 in 1 cycle/rower on a flat, level, solid surface. Always work within your exercise level, do not work to exhaustion. If you feel pain or unwell STOP YOUR WORKOUT IMMEDIATELY IMMEDIATELY.
EXERCISE GUIDE FITNESS Many things contribute to fitness and well being but the most important factor is the condition of your heart and lungs and how efficient they are in delivering oxygen via your blood to your muscles. Your muscles use this oxygen to provide enough energy for daily activity. This is called aerobic activity (with oxygen). When you are fit your heart and lungs work well and efficiently. This means your heart will not have to work so hard.
TARGET ZONE MAXIMUM PULSE RATE PULSE RATE 85% OF MAX. EXERCISE SO THAT YOUR PULSE STAYS IN THIS RATE FOR AT LEAST 15-20 MINUTES 70% OF MAX. 55% OF MAX. COOL DOWN LEVEL RESET PULSE TIME COOL DOWN WARM UP THIS IS HOW YOUR PULSE SHOULD BEHAVE DURING GENERAL FITNESS EXERCISE. REMEMBER TO WARM UP AND COOL DOWN FOR A FEW MINUTES.
HOW TO MONITOR YOUR HEART RATE DURING EXERCISE Now that you know where your training zone is, you’ll have to monitor yourself to be sure you’re ' in it. Here is a simple rule, if you can t hold a conversation without gasping for breath you are probably above your training zone. To know precisely where you’re working - making sure you’re getting all the benefits We recommend you check your heart rate periodically throughout your workout.
HOW LONG TO EXERCISE? To qualify as a true aerobic exercise with all the benefits we're mentioned, you must maintain your heart rate within your training zone for at least 12 uninterrupted minutes. If you exercise longer than 60 minutes the benefits are reduced and the risk of injury is increased. If you're just starting out on a new exercise program we're commend you stay at the 12 minute minimum for at least a week. When you feel you're ready to go longer, increase your time no more than 10% a week.
YORK BARBELL LIMITED WARRANTY INFORMATION York Barbell Ltd warrants this product to be free from defects in workmanship and material under normal use and conditions from the date of original purchase. This excludes normal wear and tear and is applicable to the original purchaser with sales receipt as proof of purchase. The warranty period varies according to the type of product, model or parts concerned and may vary according to country.
WARRANTY REGISTRATION IMPORTANT: Please complete and return this page, with a copy of your local YORK Dealer within 14 days. Alternatively, you can register your warranty on-line - please visit www.yorkfitness.
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PARTS ORDER FORM Enclose a check or money order with this form for replacement parts. Date of purchase Name of location where purchased Model number Last name, First name Telephone number Address Part No. Q'ty City State Part Description Zip/Postcode Unit Price Total value of order $ Send your order to: YORK BARBELL (AUST.) PTY. LTD. UNIT 1, LOT 2, SWAFFHAM ROAD, MINTO N.S.W. 2566 AUSTRALIA YORK BARBELL (U.K.) LTD.
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PARTS ORDER FORM Enclose a check or money order with this form for replacement parts. Date of purchase Name of location where purchased Model number Last name, First name Telephone number Address Part No. Q'ty City State Part Description Zip/Postcode Unit Price Total value of order $ Send your order to: YORK BARBELL (AUST.) PTY. LTD. UNIT 1, LOT 2, SWAFFHAM ROAD, MINTO N.S.W. 2566 AUSTRALIA YORK BARBELL (U.K.) LTD.
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