WaterRower S4 User Manual

S4 Heart Rate ManualdurationdistanceHIheartratestrokerateintensitybeats/min

10(b) Time spent above the desired Heart Rate Zone- the time spent above the Heart Rate Zone HI setting(c) Time spent in the desired Heart Rate Zone-

11Polar Receiver Installation Install the WaterRower Heart Rate Receiver as follows;Fit the TRS connector into the jack on the side of the WaterRower

12Fitting the Polar Chest Belt TransmitterAttach one end of the elastic strap to the transmitter.1. Position the transmitter across the front of you

13External ANT+ Receiver InstallationInstall the WaterRower Heart Rate Receiver as follows;Fit the ANT+ External Receiver into the right angle

14Plug the Internal ANT+ Receiver into the receptacle on the back of the monitor’s circuit board. Make sure to clip the receiver rmly in plac

15ANT+ Chest Belt TransmitterThe ANT+ Chest Belt Transmitter is designed to pick up the electrical charges from the heart. There are two pa

16Syncing the ANT+ Chest BeltTo make the connection between the S4 Monitor and the ANT+ heart rate transmitter, turn the monitor on, have the transmi

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CONTENTSExercise 4Exercise Physiology 4Exercise Intensity 4Exercie Objective 5Monitoring Exercise Intensity 5Heart Rate Training 6Calculating Maximum

Introduction Congratulations on your choice of the WaterRower Heart Rate Monitoring system. We are sure that it will greatly enhance the quality of yo

4Exercise PhysiologyThe principal fuels the body uses to produce energy over prolonged periods are derived from the body’s stores of fat, carbohydra

5Exercise OobjectiveYou may use various exercise intensities to achieve a range of exercise objectives. For example;Fat Burn (Weight Maintenance)

6Heart Rate TrainingThere are numerous means of measuring your heart rate, the simplest being measuring your pulse. There are however several commerci

7Calculating Resting Heart RateYour resting heart rate (RHR) is your heart rate taken at complete rest. This is best calculated in the morning befo

8Calculating Aerobic Training Heart RateAerobic training is best achieved by training in the 70-80% zone. For Example, if your RHR is 70 and your MHR

9WaterRower Heart Rate Operation The WaterRower Series 4 Monitor incorporates a heart rate monitoring function which enables the user to not