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Choosing an ERG700 Workout Program

Erika Gardner
  • Updated

IMPORTANT: Always consult your physician before participating in any exercise program or regimen.

A note about your console’s calorie display: Your console’s calorie display is to be used as a reference only to monitor improvement from workout to workout. No exercise machine can give you an exact calorie count because there are too many factors which determine exact calorie burn for any particular person. Even if someone is the exact same body weight, age and height, their calorie burn may be very different from yours.

Manual Program

  1. To choose Manual Mode, press the START/STOP button to begin the workout mode or pull the handlebar. Note: The computer will automatically enter Manual Mode from Idle Mode if it detects any activity.
  2. The image at the center of LCD will scan every five (5) seconds to show the stroke speed with wave pattern (See Fig. 1-2) and 500M/TIME (See Fig. 1-3). Press the MODE button to cancel scanning with wave pattern only. Press the MODE button again to switch the image to show 500M/TIME.
  3. Press the UP or DOWN buttons to adjust the resistance level which (shown at bottom right corner of the console window).

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Target Programs

Target Distance Program

  1. To choose the Target Distance Program, select "DIS" (See Fig. 2-1).
  2. Use the UP/DOWN buttons to adjust and set the workout distance. The default distance is 100 meters and can be adjusted by increments of 50 meters.
  3. Press the START/STOP button to confirm the setting and start the program.
  4. The console display will scan every 5 seconds to show the stroke speed with a wave pattern (See Fig. 2-2) and 500M/TIME (Fig. 2-3). Press the MODE button to cancel scanning with wave pattern only. Pressing MODE again switches the image to show 500M/ TIME. 
  5. During the program, the distance window counts down from target distance setting value and shows the remaining distance of the workout. During the program, pressing the UP/DOWN buttons adjusts the resistance level. 
  6. When the distance reaches zero (0), the workout completes and the buzzer sounds with a long beep. If rowing continues, the distance countdown repeats.

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Target Time Program

  1. To choose the Target Time Program, select "TIM" (See Fig. 3-1).
  2. Use the UP/DOWN buttons to adjust and set the workout time. The default length is 1:00 and can be adjusted by 1 minute increments (99:00 maximum).
  3. Press the START/STOP button to confirm the setting and start the program.
  4. The console display will scan every 5 seconds to show the stroke speed with a wave pattern (See Fig. 2-2) and 500M/TIME (Fig. 2-3). Press the MODE button to cancel scanning with wave pattern only. Pressing MODE again switches the image to show 500M/ TIME. 
  5.  During the program, the time window counts down from target time setting value and shows the remaining length of the workout. During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  6. When time reaches 0:00, the workout completes and the buzzer sounds with a long beep. If rowing continues, the time countdown repeats.

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Target Calorie Program

  1. To choose the Target Calorie Program, select "CAL" (See Fig. 4-1).
  2. Use the UP/DOWN buttons to adjust and set the target calorie. The default value is 100 calories and can be adjusted by increments of 10 calories.
  3. Press the START/STOP button to confirm the setting and start the program.
  4. The console display will scan every 5 seconds to show the stroke speed with a wave pattern (See Fig. 2-2) and 500M/TIME (Fig. 2-3). Press the MODE button to cancel scanning with wave pattern only. Pressing MODE again switches the image to show 500M/ TIME. 
  5. During the program, the calories window counts down from target calories setting value and shows the remaining calories to be burned during the workout. During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  6. When the calorie count reaches zero (0), the workout completes and the buzzer sounds with a long beep. If rowing continues, the calories countdown repeats.

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Interval Programs

20/10 Interval Program

  1. To choose the 20/10 Interval Program, select "20/10" (See Fig. 5-1). This program operates by encouraging 20 seconds of exercise and 10 seconds of rest.
  2. Press the START/STOP button to begin the program.
  3. There are 10 exercise/rest cycles throughout the program. During the program, the console display shows the time countdown of current cycle and wave (See Fig. 5-2) or rest time countdown and mark (See Fig. 5-3). During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  4. When the program completes, the buzzer sounds with a long beep. If rowing continues, the cycle countdown repeats.

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10/20 Interval Program

  1. To choose the 10/20 Interval Program, select "10/20" (See Fig. 6-1). This program operates by encouraging 10 seconds of exercise and 20 seconds of rest.
  2. Press the START/STOP button to begin the program.
  3. There are 10 exercise/rest cycles throughout the program. During the program, the console display shows the time countdown of current cycle and wave (See Fig. 6-2) or rest time countdown and mark (See Fig. 6-3). During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  4. When the program completes, the buzzer sounds with a long beep. If rowing continues, the cycle countdown repeats.

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Custom Interval

  1. To choose the Custom Interval Program, select "CUS" (see Fig. 7-1).
  2. The value at left side of the console display will flash and the user can then set the desired exercise time. Note: the default interval cycle time is 10 seconds of exercise and 10 seconds of rest. Use the UP/DOWN buttons to adjust by increments of 1 second.
  3. Press the START/STOP button to confirm the setting and start the program.
  4. There are 10 exercise/rest cycles throughout the program. During the program, the console display shows the time countdown of current cycle and wave (See Fig. 7-2) or rest time countdown and mark (See Fig. 7-3). During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  5. When the program completes, the buzzer sounds with a long beep. If rowing continues, the cycle countdown repeats.

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Fat Burn Program

  1. Choose the Fat Burn Program (See Fig. 8-1).
  2. Press the START/STOP button and to begin the program or set the program time. Use the UP/DOWN buttons to adjust the time by increments of 5 minutes (99:00 minutes maximum).
  3. Press the START/STOP button to start the program.
  4. During the program, the console display shows the fat burn profile (See Fig. 8-2) and the time window will countdown showing the remaining length of the program. During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  5. When the program time reaches 0:00, the workout completes and the buzzer sounds with a long beep. If rowing continues, the time countdown repeats.

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Cardio Program

  1. Choose the Cardio Program (See Fig. 9-1).
  2. Press the START/STOP button and to begin the program or set the program time. Use the UP/DOWN buttons to adjust the time by increments of 5 minutes (99:00 minutes maximum).
  3. Press the START/STOP button to start the program.
  4. During the program, the console display shows the cardio strength profile (See Fig. 9-2) and the time window will countdown showing the remaining length of the program. During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  5. When the program time reaches 0:00, the workout completes and the buzzer sounds with a long beep. If rowing continues, the time countdown repeats.

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Strength Program

  1. Choose the Strength Program (See Fig. 10-1).
  2. Press the START/STOP button and to begin the program or set the program time. Use the UP/DOWN buttons to adjust the time by increments of 5 minutes (99:00 minutes maximum).
  3. Press the START/STOP button to start the program.
  4. During the program, the console display shows the strength profile (See Fig. 10-2) and the time window will countdown showing the remaining length of the program. During the program, pressing the UP/DOWN buttons adjusts the resistance level.
  5. When the program time reaches 0:00, the workout completes and the buzzer sounds with a long beep. If rowing continues, the time countdown repeats.

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"Game" Program

  1. To choose the "Game" Program, select "GAM" (see Fig. 11-1). This program is a bit different from the other workout modes because it is an actual game!
  2. Press the START/STOP button to begin the program (11-2).
  3. Three dots at left side of the console display represent the user position. The image shifts one profile left per second and continues to scroll.The position of the user will not shift. However, the faster the user rows, the higher the user’s position. When there is no input, the position of the user goes down to the lowest level. The height of the user’s position is equivalent to the speed of the user's strokes. Avoid obstacles by rowing faster and slower to move the user block up and down.
  4. The time for the game workout starts counting down from 5 minutes and ends when time is up.

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